11/8/22

Getting Over The Flu

 

    

    10 days ago (yes, TEN) I came down with a stomach flu and am only just starting to get better. This flue was miserable, Vomiting relentlessly, traveling to urgent care, twice, and nearly making my way into the ER for an IV. I was deeply dehydrated, cursed with a painful headache (the kind that feels like your brain is floating in water) and couldn’t take anything to aide the pain, since I was far too nauseated to eat anything.

*shudder* Just writing about it is making me feel symptomatic. So, like I said, it was miserable.

               10 days later, I am no longer nauseous and my head isn’t hurting. I even made it into work today, and I was simply THRILLED to talk to my office girlfriend and a number of our favorite clients. It felt so damn good to talk, to laugh, and to see the world around me! On the drive home tonight, I kept getting distracted by the beautiful trees on the side of the freeway. *sigh* aren’t trees beautiful? Suffice it to say, I had a really great day. Everything felt so good. What I saw, touched, heard, and more, everything was just so sparkly today!

               Home now, I am noticing the exhaustion, a little sniffle in my nose and a teensy scratch in my throat. Hopefully it won’t develop into anything, but it is a clear indicator that my body is feeling it, and wondering why we didn’t just sleep all day. I imagine that a night of solid rest, and another day or two of “normal-ness” should be take me all the way back to normal.

I have hardly moved in 10 days. That’s certainly, not great. My blood stream and lymphatic system have both suffered. The blood system, less so, as my body will pump blood whether or not I physically move myself. The lymph system however, only moves, when you move. The lymphatic system not only cleans up toxins, but also fuels our cells with oxygen and nutrients. Pretty important stuff, and very important for our immune system. This is why things like working up a sweat and generally, moving, is highly recommended for immunity.

               And boy am I feeling it. I can tell that I’m simply physically off, and that my body isn’t moving or behaving quite right. While I know that I’m “better” I don’t feel awesome, and the reality is that I’m simply taking time to recover from being sick. When you’re a young kid and your lymph is all shiny and new, you get to bounce back. But as you enter adulthood, and things aren’t as shiny as they once were, you really have to stupor back to health. That said, I don’t like feeling this way, and I’m ready to take it in my own hands to better this.

I used to believe that colds and flus are simply a part of life; just something you deal with each fall. However, NOT THE CASE. One of the healthiest people I know, hasn’t had so much as a cold in at least 12 years, and SHE HAS KIDS, which really just tells me that she gets exposed regularly, but her immune system is so BALLER that she’s not catching these bugs; or its just going in and out of her system with great speed. So with that in mind, I have a goal: Build myself a shiny, powerful, immune system.  

               For years, I have felt like some after school special, reminding people that you have an immune system to protect you. And better yet, your immunity is not stagnant. It can get worse or better, depending on how we care for ourselves.

Below is a list of things I will be focusing on, while I pursue this immune boosting mission:

·        SWEAT, and sweat from cardio ~20-30 minutes, 3x a week, and treat it like medicine that I cannot miss! The consistency is key.

·        HYDRATE, I’m concerned that maybe I haven’t been intaking those 8 glasses per day (a number which is somewhat arbitrary, but a good rule of thumb) So that’s as simple as that

·        ZINC and VITAMIN C, I haven’t always been huge on supplements, because I think it’s best to get vitamins from food, and while that is “ideal” the reality is, that without a supplement I’m probably not getting enough of either of those immune boosters. So, I’m sticking to those vitamins. (I take other supplements, but maybe we can go through all that another day!)

·        SAUNA and/or MASSAGES Sauna and massage are both GREAT for your lymphatic system, as I mentioned, caring for your lymph is directly related to your immunity. So both of these are relaxing and luxurious ways to boost your system. A regular massage and sauna routine can really do wonders for your system, especially if you can find a masseuse who specializes in lymphatic drainage.

·        GREEN JUICE is such a great way to get in a variety of fruits and vegetables, which provides you with a slew of vitamins and minerals. While I’m not a huge fan or green smoothies (they can be a little intense for my tummy), I do like green JUICE. It’s way sweeter and actually tastes like a Juice versus a thick, green thing. Haha. If you prefer a smoothies, go for it, you’ll get the same vitamins and minerals either way.



    These five suggestions are certainly not all encompassing, but they are pretty achievable, natural options, that will really help. Let me know what you think! What is the easiest for you to implement? What is most difficult, and why?

 

My favorite Green Juice Recipe

1 Bunch Spinach

3 Stalks Celery

½-1 small lemon (skin removed)

1 small fuji or granny smith apple

Chop items as needed, depending on the mouth of your juicer, and juice!

I love my juicer, this is the one I use: https://tinyurl.com/ywf29wa7



9/26/22

Preview of my new blog: DANGEROUS MOM aka "Dangerous Mom or a Fraud Already"

           Today was littered with Mom Panic. So much for being a dangerous Mom, for today anyway. Things started with a phone call to the Canadian Insurance Advocate. We’ll call her Ginny. Ginny was kind, prepared, and prompt. She asked if we had read through the paperwork they had sent over in advance “No” I answered “We’re sort of behind on things” I said, hating the words as they came out of my mouth. How could we already be behind? We just needed to read an email for Chrissake.

   “The plan we recommend, and that plan that is most commonly selected, runs about $12,000…. For 60 days of care.”

Let’s pause here. In the ever-baffling surrogate route that we have chosen, there are endless bits of To-Do’s that the “traditional” parent doesn’t have to bother with. This is one of those situations:

Because our Baby will be born in Canada, we need to find a way to medically insure him, once born. And because (as you may or may not know) your regular ol’ insurance from the states does NOT apply to you or your infant child, outside of the states (aside from some unique and expensive caveats for things like visiting the ER or urgent care centers). So, while we will be purchasing some of that regular ‘ol insurance, we additionally need to purchase a special insurance that will cover our boy, for the first days/weeks of his life.

AND, because we know we will spend around a month in Canada, after he is born (this is because we have to wait for his Canadian passport to arrive, so that we may all be allowed to exit the country). This means, that 60 day coverage, will generously cover all the days we plan to spend in Canada.  

So if you just did the math, our friend Ginny is trying to charge us $12,000 for around one month of care (oh, PS this insurance is only good in Canada, so once you leave, you’re off the plan).

So here I am, a “dangerous” Mom being told things like “well, if your baby ends up in the ICU it’s a minimum of $5,000 per day” and “you never know what could happen” and my mind is spinning. She’s right! How could we possibly skimp on the insurance? This is our son’s LIFE, my mind shrieks with nails on a chalkboard.

We thank Ginny for her time and hang up. It was a three way call, and Eric stays on the phone “So, what do you want to do?” I ask Eric “Plan 4 of course, Plan 1 is ridiculous.” Plan 4 is only $3,000 less, not to say that I don’t want to save the money but like *insert nails on a chalkboard* ITS OUR SON’S LIFE WE ARE TALKING ABOUT.

We talk a bit more, and while Eric is making so much sense, it’s too overwhelming for me to decide in that momen. We decide to discuss it this evening.

I spend the rest of the morning panic-shopping for baby items.

TO: ERIC@gmail.com

FROM: LAUREN@gmail.com

What do you think about this dresser with changing table? Price is much better than the last one 😊 😊 😊

Want to buy now? Yes?

               Next I start looking for rockers, but realize you have to at least sit in them. And I wonder if I should spend the rest of the day, at buy buy baby. Maybe just play hookey and use the day to do the most important things for our baby. OF COURSE.

               Instead of heading to the store, I work up a string of panic texts, and send them to Katelyn:

               I’m having baby panic.

               I don’t think we should fly with the baby

               Since he won’t be vaccinated

               And when does he even get vaccinated? In Canada or US?

               AND WHO IS HIS DOCTOR?

               And just like that, I’m onto the next panic. Searching for pediatricians within my network. They’re all terrifying, of course, and I’m convinced our values don’t align. Also, Male or Female? I’d prefer a woman of course, but we are having a boy after all, so maybe he’d like a man?

               I’m hungry now. It’s been hours of this nonsense. I go to the fridge and take out last night’s pad thai. I sit at the dining table, in silence. Eating cold noodles from a plastic container.

               And I ask: Am I a dangerous Mom? Or just a helicopter mom in sheep’s clothing? But most of all…… WHO IS HIS PEDIATRICIAN? HOW WILL WE GET HIM HOME FROM CANADA? WHICH INSURANCE IS RIGHT? DID ERIC ORDER THAT DRESSER I WANT?

2/28/22

Meal Swaps for increased Veggie Intake

I'm always on the lookout for ways to sneak more vegetables and fruits into my diet. Yep, just like a kiddo, I sometimes have to trick myself. And for me, the easiest meal to do so, is lunch. 

I'm a big breakfast girl and dinner is something I look forward to all day (is that normal? I digress.) So lunch is my main girl, when it comes to sneaking in a boatload of nutrition. Not that I don't try to have fruits and/or veggies at all my meals, just that Lunch is the biggest boost. For you, dinner or breakfast may be the easiest. You have to test it out on yourself to find out. 

So how do I do it? I have three easy go-to's when I'm ready for lunch:

1. Salads (of course)

2. Soups (homemade, veggie heavy soups)

3. Smoothies (these make a great lunch, especially when you're busy/on the go)

If you know you're going to have one of these three for every lunch, it makes decision making so much easier:

A. You aren't restricted to one option. You have choices still. (I hate feeling like all I can eat is salad! But sometimes, I do enjoy choosing a salad.... the freedom makes a difference, I promise). 

B. If you are in a less than ideal situation (let's say you're at a work lunch or your team is ordering take out) you know exactly what you have to choose from, so you don't have to sweat the whole menu.

C. Each option comes with a wide range of flavors and styles. So again, you have plenty of freedom to grow your repertoire. 

D. Even if you aren't eating the MOST IDEAL option at each and every lunch (Let's say you have a ceasar salad with dressing, croutons, cheese, the whole shabang) you know you are still taking in a heap of veggies, no matter how you split it! And it will even out naturally, so long as you are brining in variety to your lunches (Ok, so if you have a giant caesar salad every day, without variety, that could become problematic.. but if you only do it here and there, it's not something worth worrying about). 

Below are some of my personal favorites from the smoothie, soup, and salad variety...Enjoy!

Dharma Kale Salad by Kimberly Snyder - This is great because it uses kale, which is a "tougher" lettuce, so it will keep in the fridge, after being dressed, for a few days. Add a bit of protein on top (ideas: cooked chicken, canned tuna, hard boiled egg or two, nuts/seeds, etc) and you've got a full meal!

Comforting Veggie Soup by Yours Truly - Loaded with Veggies and flavor. This simple recipe packs a healthy punch of flavor that will surprise you. Sometimes, if I'm extra hungry, I like to slice up an organic chicken sausage, heat it in the microwave for a minute, and toss it into my soup. However, this veggie soup is hearty enough to stand alone.

"Perfect" Pineapple Smoothie by Yours Truly - If you haven't had a smoothie with pineapple before, you're missing out! Give this one a go, it can convince even the smoothie-non-believers (like my Dad, who admitted that this one is delicious!)


Wishing you good great Health,

xx Lauren


Recipe: Comforting Veggie Stew

 


Ingredients:

  • 1 Tablespoon olive or coconut oil
  • 1 Medium White Onion, diced
  • 3 Medium Carrots, diced
  • 5 Small Potatoes, chopped
  • 3 Medium Celery Stalks, sliced finely
  • 3 Garlic Cloves, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried oregano
  • 1.5 teaspoons sea salt
  • 1/2 teaspoon black pepper
  • 1/3 teaspoon nutmeg
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon red pepper flakes
  • 3-4 1/2 Cups Chicken Broth (or Vegetable Broth to make it Vegan)
  • 2 1/3 Cups Frozen Peas
  • 1/2 Cup coconut Milk
  • 2 Tablespoons Cornstarch

Directions: 

  1. Heat oil over medium heat in a large stock pot, add the onion and saute for 2-4 minutes, stirring frequently.
  2. Add Carrots, potatoes, celery, garlic, and all herbs and spices. Saute for another minute and then add 3-4 cups broth (depending on how "soupy" you like it.
  3. Bring to a boil over high heat. Cook for about 5 minutes, then add frozen peas and cook for 15 more minutes, or until veggies and peas are softened.
  4. In a small bowl, mix cornstarch with coconut milk and whisk together.
  5. Pour milk mixture into the stew, add 1/2 cup broth and let simmer for 3-4 minutes.
  6. Taste and adjust seasonings. Add S+P to taste. You can blend half of the soup in a blender to make it creamier (or use immersion blender to the amount of blending that you like!)



11/28/21

PRINTABLE: Diagram for a Balanced Meal

 Download the below image for a B/W 8.5x11" printable version of the Balanced Meal Diagram.

Tape this sucker to your fridge for a healthy reminder at every meal!

 If you prefer to print in color, head over to the original post. 


Xx, Lauren

Diagram For a Balanced Meal


Follow this formula to thrive at each meal.

1/2 Plate: Non-Starchy Vegetables - These are your veggies, like leafy greens, cucumbers, bell pepper, celery, carrots, you name it. If you'd put it on a salad, raw, it's probably a non-starchy vegetable.

1/4 Plate: Starchy Vegetables - Think Sweet Potatoes, beets, Squash, and more.

1/4 Plate: Protein - I recommend Humanely Raised and Organic animal products like poultry, eggs, fish, or red meat. There are many vegan options for proteins as well, things like lentils and beans, but you need to be careful with these options, since they are actually half protein and half starchy carb, so you have to figure out the proper balance for your plate between the two macronutrients. For Example, a Vegan plate could look like 1/2 plate: beans over quinoa and 1/2 plate: Big Green Salad/Non-Starchy Vegetables.

1-2 Tablespoons Fats: Fats get such a bad rap because we've been taught for years that if we eat fat, we get fat! But it couldn't be further from the truth. Fats are absolutely key to a balanced meal, as fats are what keep us fuller, longer. They keep us satisfied until our next meal and keep us from unnecessary snacking in between. Of course, I recommend good fats (think Olive Oil, Organic Butter, Coconut Oil, and more) not bad fats (think trans fats, the things fried foods are made from, canola oils, and so on). Bad fats operate differently than good fats. Bad fats age us, and do not satisfy us the way good fats do. So yes, you should still avoid those bad fats! But make the good fats your friend (because they are!)

A balanced plate like this, at each meal, will keep you satisfied longer, will load you up with nutrients, and will also balance your blood sugar levels. Which, BTW, blood sugar regulation is important for all of us, not just diabetics. Proper blood sugar regulation keeps us steady, emotionally, physically, and mentally. Because proper blood sugar regulation, regulates our hormones. Steady hormones = happy healthy body. Out of sync hormones = Mood Swings, Cravings, and more physical chaos.

Questions? DM me @_laurenneumann

Xx, Lauren

 

Favorite Chopped Salad

 


I'm a huge fan of chopped salads, for a few reasons:

1. They stay crisp for days, and the flavor gets richer day after day.

2. If I'm honest... I don't really like leafy greens! As a nutritionist, I feel like an imposter for saying that... but, I can't lie to myself. So chopped salads are a great way to get in a wide variety of vegetables/nutrients and easily replace those leafy greens. Cabbage especially is a fabulous substitute,  Cabbage is an exceptionally healthy food. It has an outstanding nutrient profile and is especially high in vitamins C and K.

3. Chopped Salads are an easy addition to your Sunday batch cooking (which for me anyway, is key to my diet! If I don't prep foods on Sunday, my diet takes a significant dive during the week.

Below is my go-to Chopped Salad Recipe:

Ingredients:

3-4 Celery Stalks, Diced
1 Cucumber, Diced
1 Bell Pepper (Red, Yellow, or Orange), Diced
1/2 Red Cabbage, Diced
1/2 Cup Organic Italian Salad Dressing

Directions:

Place Vegetables in a Large Mixing Bowl. Pour Dressing Over and toss.

Enjoy!

Lasts 3-5 days in the fridge.

Xx, Lauren