This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.
Here is a link to my Breakfast Recipes, you’ll find them all very easy and kid friendly, if you happen to have a little chef in the house, they are all easy to make!
Make a large batch of rice or quinoa on Sunday and use in your lunches and recipes throughout the week!
Things
to Consider when buying:
Choose
Nut Butter that is only Nuts + Salt
(Kirkland Organic, from Costco is my choice)
When
buying Greek Yogurt, choose plain
and add a little honey + fruit for sweetness (Fage 2% is my favorite)
Choose
a trail mix without chocolate, or
make your own with almonds + Craisins + sunflower seed + pumpkin seeds, and a
little granola
Check
out Metronome
Wellness for the list of dirty dozen + Clean 15 Produce
I
purchase most of my meat from Butcher
Box. I love the
quality, service, and selection. They
only sell only humanely raised meats, with the promise that the animals were
never given hormones or antibiotics, so I can feel good about feeding it to my
family. I have been very please over the
past few years. A side note, I am not a
fan of meat shopping, so to have it delivered, frozen, to my door is a win-win
for me!
I
love me some Costco & Trader Joe’s.
Both have a good variety of affordable, organic food.
As
much as I love fresh fruit and veggies, I must admit, I buy a lot of frozen,
it’s nice to always have on hand and know that it’s going to keep.
When
time allows, you can’t beat a good farmer’s market or roadside stand for the
best local produce around!
This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.
Life’s busy! There’s no denying it. What does your day look like? Get up, get the kids off to school, and yourself off to work? 8-9 hours of watching the clock and thinking about the never-ending “to-do list” at home? Never fully engaged at work because there’s so much to do after work.
Then, you finally get home by say 5:30, and one, or both, or all, of the kids have a game or practice that starts at 6:00, dinner is out of the question until the game is over, which makes it about 7:30 or 8 by the time the family has time to eat? At this point, all you can think about is a shower and getting everyone off to bed, forget about spending any time cooking! So, what do you do? Microwave? Fast Food? Leftovers? If this sounds familiar, I totally understand, been there, done ALL that!
Meal Planning Makes All the Difference!
It can be challenging at times. We all want our kids to be involved in sports and activities, and do what they love. Work and kid’s activities creates a lot of stress and mixed emotions for us moms. I’m just a naturally anxious person, so when life gets hectic and feels out of control, I’m not well. I need organization and a sense of control in my life.
Write it Down
It literally takes 5 minutes some weeks for me to meal plan. I’ll grab a scrap piece of paper and write down Monday – Friday, and then assign a simple meal to each day. That way if I’m not home, my husband can at least start dinner if he is, but he’ll only do this if he knows what to cook. Forget about him coming up with any ideas on his own, he’d rather just go grab something and be done with it.
Not only is eating out expensive, but it’s hard to know exactly what goes into the food you’re family’s eating. I find it’s also, much easier to overeat if you eat out. Instead of listening to our bodies, there’s a slight guilt in not eating the food we just paid a little too much for. So just jot down your plan and stick it up on the refrigerator for everyone to see.
Suggestions for Quick, Easy Meals
I though I’d share a few meal ideas and suggestions that we use. Hopefully, you can implement a few of them into your own meal plan.
Salad in a bag + protein (tuna, chicken, bacon, almond slices, seeds)
Crock pot meals(Here’s a site with some great, healthy ideas) I’m not the best at remembering to put something in the crock pot, among the hustle and bustle of the morning, but if you can put everything together in the fridge the night before, it makes your mornings go a bit more smooth.
Deli sandwiches – this can be as simple or complicated as you want. Remember to use whole grain bread, choose lean, minimally processed, nitrate free meats, and add some veggies either on the sandwich or on the side.
Tuna salad wrapor sandwich– Make ahead some tuna salad and have it ready to go. Again, make sure you are using a whole grain bread or tortilla for a good source of filling fiber and energy.
Grilled Cheese or Grilled PB & J on whole grain bread with raw fruits and veggies
Chipotle – I’m including this because it’s our go to. It’s surprisingly affordable for our family. My husband and I usually split a bowl, the kids get “kid’s meals” and we spend less the $20, we do this maybe once a week. It’s a healthy, quick, reliable meal that the whole family actually agrees on. Sometimes, I just don’t feel like making or cleaning anything. (Helpful tip: Keep the sour cream and cheese to a small portion and pass on the chips! If you don’t bring them home, you won’t eat them, that simple!)
Pasta with your Favorite Sauce and Protein – Pasta is one of the quickest meals to make. I can have a batch of spaghetti ready in about 10 minutes. Remember to use whole grain pasta to fuel your little athletes!
Chicken Nuggets or Tenders with a Veggie – Dare I even say it? Let’s face it, kids love chicken nuggets. As long as we’re feeding them good quality meat, we should feel just fine about feeding them something we know they like. (Just look for chicken raised without antibiotics or hormones, free range is even better, but more pricey).
Frozen Cauliflower crust pizza – Kids like pizza, and popping a pizza in the oven while everyone’s getting around is pretty easy. The cauliflower crust has actually been a big hit at our house, and I feel pretty good about them eating pizza. (Costco carries a good one, and there’s also an “O’ That’s Good” Oprah brand we really like).
Quesadillas – cheese, chicken, or tuna, and a veggie, they can be ready in about 10 minutes.
Whatever you need to do to provide your family with the nutrition that keeps them healthy and strong. Keep fresh or frozen fruit and veggies always on hand for an easy side item. Make the main dish simple, with a little protein and fiber to fill them up and sustain their energy.
Planning is Key!
As I said earlier, write it all down. If you know you have a busy week ahead of you, plan the meals out ahead of time, even the trips to pick up dinner. Let’s face it, sometimes it’s just nice not to have to do any dishes!
Another trick that I’ve found that makes the meal planning easier in my house, is to assign a type of food to each night of the week. For example, Mondays are Meatless, Tuesdays are Mexican, Wednesday are Basic, Thursdays are Seafood, and Fridays for pizza type items!
Here is an example of a meal plan I’ve used in the past.
So, don’t stress Momma, you got this! Keep it simple, remember the basics. Protein, Whole Grains (Fiber), and Fruits and Veggies. No one is perfect, life’s not perfect, you’re doing the best you can. Just ask yourself is everyone happy and healthy? If the answers are yes – pat yourself on the back, you’re doing a GREAT job!!!
Are you interested in using essential oils, but feel overwhelmed about how to start? Well it’s easy and surprisingly budget friendly. I recommend starting with a bottle of lemon essential oil ($11 – wholesale or $14.67 retail!).
Using essential oils has become more and more popular as people are looking for non-toxic solutions to implement into their daily living. They’re great to have around, you can use them for everything from cleaning to cooking, to repelling insects!
Essential oils have been around for centuries. So there’s nothing new or mysterious about them. It’s just, modern science and today’s culture have shifted us away from using products found in nature. Fortunately, times are changing as we all learn about the harm that’s being done by the chemicals in our environment.
I have people ask me about essential oils all the time, and I love sharing what I know, and how we use them in our family. There’re always questions about, how do you know that they work? Or why do they cost so much? Actually, you can create a nice little stash on a budget! Good quality oils are thought to be expensive, and yes, some of them are, but doTERRA has so many great oils that are actually very budget friendly, for less than $20 with a doTERRA wholesale membership!
I know that sounds intimidating, “Wholesale Membership!” Really it’s not. There’s no monthly purchase requirement, there’s just a small cost of $35 the first year and then $25 any year after. Unless, you purchase a kit, then your fee is waved. Even if you choose not to become a wholesale member, you can find a handful of oils that will fit into your budget.
Think about all of the money you’ll save on cleaning products and over-the-counter medications alone? If they haven’t already, essential oils will become your go-to natural medicine cabinet, and non-toxic way to keep your home fresh and clean! And don’t forget, they can also be used to add flavor while cooking, or to your drinks like water, tea, or did someone say lime margarita? They’re also a great way to naturally freshen up your house, car, or shoes!
Why doTERRA you may ask?
Today, you can purchase essential oils pretty much anywhere. But just be aware, that the oils sold at your local grocery store aren’t the same, they often have additives and synthetics in them. I’ve yet to figure out why companies think this is okay. I guess it’s their way to make them more affordable, they seem to worry less about the quality, more about the quantity. These are not the kind of oils you want around your family.
Testing
DoTERRA oils are put through 8 rigorous tests to assure they’re top quality. They have researchers and scientist at hospitals, universities, and other care centers relentlessly implementing and validating the use of their essential oils for therapeutic care.
Sourcing
“doTERRA maintains the highest levels of quality, purity and sustainability in partnership with local growers around the world through Co-Impact sourcing.“
doTERRA Gives Back
“The doTERRA Healing Hands Foundation®, a registered 501(c)(3) non-profit organization, offers resources and tools to global sourcing communities and charitable organizations for self-reliance, healthcare, education, sanitation, and the fight against human trafficking. Through the life-enhancing benefits of essential oils, doTERRA is changing the world one drop, one person, one community at a time.”
How long will a bottle last?
15mL bottle = 250 drops of oil
5mL bottle = 85 drops of oil
Considering you only use 1-4 drops at a time, these little bottles are going to last you months, depending on how often you’re using them! I use lemon, purify, serenity, and copaiba, pretty much daily and I’ve only went through 2 bottles each in the past 6 months.
Here’s the proof that they really ARE affordable when you think about all that they do and provide.
Regardless of which oil company you choose, there are plenty of budget friendly oils available. I just recommend always choosing high quality, therapeutic grade oils for safe, effective benefits. And don’t forget to check and see where they are sourced, and how thoroughly they’re tested. Only the best for your family!
This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.
As always, remember that essential oils are highly concentrated, and it only takes a drop or 2 for them to work their magic. Always use caution with children and during pregnancy. I am not a medical doctor, simply a health coach providing information for you to take and use how you see fit. Please always consult your doctor before going off any medications. Complete Disclaimer.
This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.
Blackberries, the Mystical Fruit
Along with the health benefits of blackberries, do they make you think of anything else? I’m not sure what it is about blackberries, but I’ve always found them somewhat mystical. They remind me of childhood. I remember hearing old wives-tales about the bad omens they would bring, the witches using them in their potions, and using the thorny branches to make their brooms. It seemed blackberries were mentioned in multiple stories growing up. So naturally, I was intrigued and wanted to grow some of my own some day.
Planting Blackberries
We never had them back home on the farm, we grew raspberries, but not blackberries. So, when I finally had a garden of my own, I planted blackberry bushes! To my surprise, they were easy to grow, so don’t be intimidated if you’re thinking about giving it a try.
They simply need an area that provides them plenty of sun. If your soil is sandy or clay, it may be a little more difficult, however, I’ve grown blackberries in both without any trouble. Just add a little organic matter when you first plant them.
When my son was probably about two, I can remember him fearlessly spending a lot of time by the blackberry bushes picking and eating them right off the thorny branches. His little face and hands covered in purple juice, he loved blackberries as a toddler, still does, but not like back then, such a great memory!
Health Benefits of Blackberries
Blackberries Provide your Body with Superpowers
As you know, most fruits are packed full of healthy stuff, but blackberries are superior to most. You can find the following benefits packed into these juicy berries.
Antioxidant and polyphenol rich, means they have the power to fight cancer cells.
Aid in weight management – Rich in fiber, means you feel full faster; a handful of blackberries will curb hunger.
Strengthened immune system – High in vitamin C, great for fighting off colds and flues.
Heart Healthy – Contain vitamin K, which has been shown to help regulate blood pressure
Protect nerve cells from damage – studies have suggested that polyphenols and manganese in blackberries may slow down age related cognitive decline and may improve memory.
Strengthen bones – Blackberries are high in calcium, magnesium, and phosphorus, all vital for strong bones.
Reduce Inflammation – Since blackberries are full of antioxidants, they’re great at fighting oxidative stress that causes inflammation.
Medicinal
Uses
Blackberries have been used to treat bowel problems and fever.
Not only does the berry have healing powers, but so does the root, bark, and leaves. They were once known to be boiled in water and given as medicine for whooping cough.
Other illnesses thought to be cured by blackberry were, bites from venomous creatures, boils and sore throats.
Blackberries are a little on the tart side, so for some people eating them by the handful may not be their first choice. If this sounds like you, here are a few simple ways to add blackberries into your diet:
Blackberry Yogurt Parfait
Top them with a little whipped cream
Make a yogurt parfait (Greek Yogurt, Blackberries, Granola)
Blackberry smoothie
On top of oatmeal or quinoa
Infuse in water or tea with a few mint leaves
Make a blackberry puree (over low heat add a tablespoon of honey and a tablespoon of water to a handful of berries and gently combine) instead of syrup, top your pancakes with it.
Now that’s a lot of benefits in a little berry!!! Why not take the family for a little road trip to a local blackberry farm and enjoy a day of picking blackberries?
This site
may contain affiliate links, meaning, at no extra cost to you, Metronome
Wellness may earn a commission if you click through and make a purchase
The Refreshing Smell of Lemons
Have you ever cut open a lemon and immediately felt your senses awaken? The scent of a lemon is so powerful, it can bring joy, calmness, and cleanliness in one sniff! I’ve been a big fan of lemons, the smell, taste, even just looking at the bright yellow rind makes me happy!
It’s no surprise that lemon essential oil is one of my favorites. To be honest, there are some oils I own, that I just don’t tend to use much. I love them, and I’m thankful to have them around when I need them, but they stay in the drawer of my nightstand most of the time.
However, lemon essential oil is not one of those! It takes no time at all for me to go through my $11 bottle! The effortless uses of lemon essential oil saves me money, and makes eliminating toxins from my environment easy as lemon pie!
What is Lemon Essential oil?
Lemon essential oil comes from the cold pressing the rind of lemons. What amazes me most is that it takes 75 lemons to make 15 ounces of lemon essential oil! Potent stuff huh???
No wonder a couple of drops of this powerful oil really packs a punch. If you love the smell of clean, fresh lemons, you will love incorporating lemon essential oil into your healthy living routine! It’s great for so many reasons.
Uses for Lemon Essential Oil?
Kitchen 2-3 drops on a damp cloth and wipe down:
Counters
Appliances (inside and out)
Inside of lunch box
Sinks
Garbage Disposal
Drains
Table
Trash can
Make a fruit and veggie wash to remove any nasty pesticides and germs: I use a glass spray bottle, 1/2 cup of apple cider vinegar, 1/2 cup of water, and 10-15 drops of lemon essential oil.
A cloth to wipe down the inside and outside of the washer
Wellness Boost – Diffuse or add to water or tea
Support relaxation
Promote mental clarity
Uplifting, helps reduce stress
Assists in detoxification
How to Purchase Lemon Essential Oil
Always use a pure, superior, therapeutic grade oil such as doTerra. If you are interested in the $11 bottle of Lemon Essential Oil, becoming a wholesale member will save you money, for details, check out the following link: wholesale member. If you are interested learning more about the benefits of essential oils, feel free to email me at metronomewellness@gmail.com. Or visit my Purchase Oil page for an explanation of the different memberships available.
Medical Disclaimer
As always, remember that essential oils are highly concentrated, and it only takes a drop or 2 for them to work their magic. Always use caution with children and during pregnancy. I am not a medical doctor, simply a health coach providing information for you to take and use how you see fit. Please always consult your doctor before going off any medications. Complete Disclaimer.
For more essential oil cleaning ideas, check out the following
Have you ever walked by the meat section in the grocery and really thought about the massive amounts of flesh just laying there? What about the fact that you are in just one store?!?
In the mid-size city where I live, there are what seems like, hundreds of grocery stores! It’s pretty overwhelming to think of all the lives sacrificed everyday for our nourishment. Thoughts like this made me turn to vegetarianism a couple of years ago. Imagine that, a farm girl vegetarian?
My Vegetarian Dilemma
My decision to be a vegetarian was an easy one, I am an animal lover, and it breaks my heart to think about the abuse going on during the raising and processing of animals for consumption. I won’t go into details, you can watch multiple documentaries about it on Netflix, or pick up a book at the library, but there are so many inhumane things done to animals, it’s hard to imagine anyone thinking that this treatment is okay.
My life without most animal products was kinda tough. While eating a vegetarian diet, I suffered a hip injury playing tennis, not sure if my diet had anything to do with it, but it definitely makes me think.
My digestive track, was to put it nicely, a mess! I felt like I could never quite regulate my energy levels, I had a lot of crashing, and highs and lows. I was eating more grains than I had in years, and although I know that beans and lentils are not my friend, I ate them anyhow, for protein. And, ironically, my cholesterol numbers went up, crazy! I wanted it to work so bad, for the sake of all the animals I was saving. But, my body just did not agree!
This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.
Making the Decision to Eat Meat Again
I decided to eat meat again last August. I just wanted to test it out, to see if I might feel a little more normal again. Surprisingly, and somewhat sadly, I really did. I’m playing tennis again, and my digestion is back on track (most days).
I made a promise to myself, when I went back to eating meat, that I’d only be eating responsibly raised and sourced meat and seafood. I wasn’t going to support the inhumane treatment of animals.
For that reason, I am a loyal customer of ButcherBox. Which means, no more buying meat from the store, not knowing how those animals were treated, or what antibiotics they may have been given. (If you are interested in reading more about my views on mindful eating, and the importance of listening to your body, check out my post).
I’m guessing many of you have seen the ads for ButcherBox meat delivery service. Our family started ordering from them again last August, but we had been customers prior to my diet change. They are a great company, with high quality standards, I truly do recommend giving them a try!
The following is directly from the ButcherBox Website:
When it comes to eating meat,
quality matters.
“There’s no way to substitute for standards. That’s why we pay special attention to every step of the process. From food to bedding, our animals are cared for. We make sure to accommodate their natural tendencies – cattle like to roam, hogs like to move dirt with their snouts, and chickens like to peck.”
“After all, quality is influenced by how the animal lived: Was it healthy and content? Was it ever given antibiotics or hormones? Was it humanely raised on a farm with sustainable practices?”
To read more about their sourcing please check out the following link:
My box arrived today. I’m always very pleased with the quality of the product on delivery, after all, it’s meat and it definitely matters! They always package it in eco-friendly packaging, with proper insulation so the meat stays frozen.
This is
what was in my box:
6 -Boneless Chicken Breast
3 packages of Chicken Thighs
2 lbs of ground beef
2 – 10 oz strip steaks
16 oz premium steak tips
How does
it work?
If you’ve ever had a meal delivery service before, the process if very similar, if not, here’s what you can expect.
With ButcherBox, first you choose your box. You can customize one or choose from a variety of combinations. As a family, we don’t really eat much pork, so our box generally includes just chicken and beef (with occasional bacon). You can change it up every month if you’d like, I often do.
After you choose your plan, it’s time to choose your delivery date and frequency. We get it delivered every other month, as a family of 4, and we are able to make it last. You can cancel or pause at any time, there’s no long term commitment.
ButcherBox will email you a few days before you box ships, in case you want to make any changes. And then again when it ships, that way, you know to be looking for your meat, especially if it’s coming on a warm day.
Once you receive your box, place your meat in the freezer until you’re ready to cook it. Not sure how to cook it? ButcherBox has a library of recipe ideas on their site. I have used their recipes many times, I’m not exactly a gourmet chef, so I need a little (or a lot) of ideas and guidance.
A Great Special For First Time Customers
This month only, new customers who sign up will receive 2lbs of Free ground beef for life. Follow this link (or any of the links in this post) to purchase:ButcherBox Special.
