Shellergy

Or tea. Or whatever makes you approach the day from a calmer, more centered place. Whatever it is, say yes to you today.

Happy Friday!!

ALLERGY BUSTING BREAKFAST SMOOTHIE

1 cup celery juice
1/2 ripe pear, peeled
Large handful pea shoots

Blend until smooth. Enjoy!

Pea shoots have So. Many. Benefits.
Especially for all of you allergy sufferers!! They contain DAO (diamine oxidase) which is an enzyme that EATS histamines. Taking an anti histamine simply blocks histamines temporarily, while DAO lowers the total level in our body. We make DAO but sometimes not enough.

High stress, caffeine, and histamines rich foods can deplete our levels of DAO (never mind seasonal allergies!) Seafood, nuts, alcohol, cheese, chocolate and fermented foods are all naturally high in histamines, so your body needs higher levels of DAO.

Pears are great for your gut, helping everything stay moving through your bowels. It has a special fiber that bins to bile acids helping remove toxins and chemicals!

Celery is also great for your gut, alkalinizing and has 25(!) anti-inflammatory compounds in it, along with vitamins and minerals.

“Can I get another cup please?” 🙋🏼‍♀️

My Nourish Bowl

Makes a super nutrient dense, colorful, filling and healthy meal. You can have a lot of this pre made to cut time. Use what you have!

Pictured:
Quinoa
Black beans
Roasted sweet potatoes
Roasted Brussel sprouts
Sliced

Topped with sliced green onions and cashew cream!

Inspired by

POWER OF SMALL ACTIONS⁣
⁣
𝘛𝘩𝘪𝘴 𝘪𝘴 𝘢 𝘣𝘳𝘪𝘦𝘧 𝘴𝘵𝘰𝘳𝘺 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘰𝘸𝘦𝘳 𝘰𝘧 𝘴𝘮𝘢𝘭𝘭 𝘢𝘤𝘵𝘪𝘰𝘯𝘴. ⁣
⁣
My oldest started preschool a week ago for the first time. He's been nervous, excited, worried, excited and scared in the mornings. He goes in the morning, he eats lunch there and then we pick him up. ⁣
⁣
I started putting this small hand written "I ❤️ U" note in his lunchbox. He didn't mention it the first day. ⁣
⁣
On day 2, I asked him if he got my note and he said "𝘺𝘦𝘴." I asked him if he knew what it said and he told me "𝘵𝘩𝘢𝘵'𝘴 𝘐 𝘢𝘯𝘥 𝘵𝘩𝘢𝘵'𝘴 𝘜" and then said "𝘵𝘩𝘢𝘵'𝘴 𝘢 𝘩𝘦𝘢𝘳𝘵!" I explained to him that a heart also means love, so it says "I love you." I put the note in every day the first week. He didn't say anything else about it. ⁣
⁣
Fast forward to Sunday night before the start of week 2. I found the last note, slightly crinkled and threw it away. I thought to myself "𝘐 𝘳𝘦𝘢𝘭𝘭𝘺 𝘸𝘰𝘯𝘥𝘦𝘳 𝘩𝘰𝘸 𝘮𝘶𝘤𝘩 𝘩𝘦 𝘭𝘪𝘬𝘦𝘴 𝘵𝘩𝘪𝘴 / 𝘤𝘢𝘳𝘦𝘴 𝘢𝘣𝘰𝘶𝘵 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘢 𝘯𝘰𝘵𝘦 𝘸𝘪𝘵𝘩 𝘵𝘩𝘢𝘵." ... and decided not to put another one in for Monday's lunch. ⁣
⁣
Monday night came when we pack his lunch together for the next day and I asked him what he would like in his lunch. ⁣
⁣
His answer?⁣
⁣
"𝘈 𝘯𝘰𝘵𝘦."⁣
⁣
I said "𝘈𝘸𝘸, 𝘥𝘪𝘥 𝘺𝘰𝘶 𝘮𝘪𝘴𝘴 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘮𝘺 𝘯𝘰𝘵𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘶𝘯𝘤𝘩 𝘵𝘰𝘥𝘢𝘺?" He said "𝘺𝘦𝘢𝘩."⁣
⁣
Notes from here on out, got it. 😊⁣
⁣
***⁣
⁣
𝘔𝘰𝘳𝘢𝘭 𝘰𝘧 𝘵𝘩𝘦 𝘴𝘵𝘰𝘳𝘺:⁣
⁣
𝗪𝗵𝗲𝗻 𝗶𝗻 𝗱𝗼𝘂𝗯𝘁, 𝗱𝗼 𝘁𝗵𝗲 𝘀𝗺𝗮𝗹𝗹 𝘀𝘁𝘂𝗳𝗳. ⁣
⁣
𝗜𝘁'𝘀 𝗽𝗼𝘄𝗲𝗿𝗳𝘂𝗹.⁣
⁣
𝗜𝘁 𝗺𝗮𝘁𝘁𝗲𝗿𝘀. ⁣
⁣
❤️

FALL⁣
⁣
𝘊𝘰𝘭𝘥.⁣
𝘙𝘰𝘶𝘨𝘩.⁣
𝘋𝘳𝘺.⁣
𝘞𝘪𝘯𝘥𝘺. ⁣
𝘓𝘪𝘨𝘩𝘵. ⁣
⁣
It’s an important time to prepare the body for winter, to rid it of accumulated Summer heat and deeply nourish the body.⁣
⁣
𝗦𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗼𝗳 𝗶𝗺𝗯𝗮𝗹𝗮𝗻𝗰𝗲⁣
𝘎𝘢𝘴, 𝘣𝘭𝘰𝘢𝘵𝘪𝘯𝘨, 𝘤𝘰𝘯𝘴𝘵𝘪𝘱𝘢𝘵𝘪𝘰𝘯⁣
𝘈𝘯𝘹𝘪𝘦𝘵𝘺, 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘴𝘤𝘢𝘵𝘵𝘦𝘳𝘦𝘥⁣
𝘋𝘳𝘺 𝘴𝘬𝘪𝘯 ⁣
⁣
𝗙𝗢𝗖𝗨𝗦 𝗢𝗡:⁣
𝗚𝗿𝗼𝘂𝗻𝗱𝗶𝗻𝗴 - deep breathing, meditation, yoga..⁣
𝗪𝗮𝗿𝗺𝘁𝗵 - dress / stay cozy, eat warm foods /drinks ⁣
𝗥𝗵𝘆𝘁𝗵𝗺 / 𝗥𝗼𝘂𝘁𝗶𝗻𝗲 - Wake time/bedtime, eating, exercising, work as close to same time as possible⁣
𝗦𝘄𝗲𝗲𝘁 𝗙𝗼𝗼𝗱𝘀 - root veggies, sweet potatoes, bananas, mangoes, apples, pears, figs⁣
𝗕𝗶𝘁𝘁𝗲𝗿 / 𝗔𝘀𝘁𝗿𝗶𝗻𝗴𝗲𝗻𝘁 𝗙𝗼𝗼𝗱𝘀 - collards, Swiss chard, kale, spinach, pumpkin, cranberries⁣
𝗠𝗼𝗶𝘀𝘁𝘂𝗿𝗲 - self-oil massage, eat moist grains (brown rice, oats), soups /stews & nuts/seeds⁣
⁣
Happy Fall Y’all 😉🍁🍂

6 MONTHS OLD⁣
⁣
Our little nugget is 6 months (and 2 days) old! 🥰⁣
⁣
“Enjoy/savor every minute! It goes so 𝘧𝘢𝘴𝘵.”⁣
⁣
How many times have you heard this being a parent, especially from anyone with kids older than yours?⁣
⁣
Almost 3 years in with my toddler and 6 months (and 2 days) in with my second, and this has to be one of my least favorite phrases that gets repeated constantly.⁣
⁣
𝗖𝗮𝗻 𝘄𝗲 𝗮𝗹𝗹 𝗮𝗴𝗿𝗲𝗲 𝘁𝗼 𝘀𝘁𝗼𝗽 𝘀𝗮𝘆𝗶𝗻𝗴 𝘁𝗵𝗶𝘀? 🙋🏼‍♀️⁣
⁣
For one, it invalidates the struggles and the challenging times. ⁣
⁣
𝘐'𝘮 𝘴𝘶𝘱𝘱𝘰𝘴𝘦𝘥 𝘵𝘰 𝘴𝘢𝘷𝘰𝘳 𝘢𝘯𝘥 𝘦𝘯𝘫𝘰𝘺 𝘵𝘩𝘦 𝘵𝘦𝘦𝘵𝘩𝘪𝘯𝘨 𝘧𝘶𝘴𝘴𝘪𝘯𝘦𝘴𝘴? 𝘛𝘩𝘦 𝘵𝘰𝘥𝘥𝘭𝘦𝘳 𝘪𝘳𝘳𝘢𝘵𝘪𝘰𝘯𝘢𝘭𝘪𝘵𝘺? 𝘛𝘩𝘦 𝘧𝘳𝘦𝘲𝘶𝘦𝘯𝘵 𝘯𝘪𝘨𝘩𝘵𝘭𝘺 𝘸𝘢𝘬𝘦-𝘶𝘱𝘴? 𝘈𝘭𝘭 𝘵𝘩𝘦 𝘣𝘪𝘨 𝘧𝘦𝘦𝘭𝘪𝘯𝘨𝘴? ⁣
⁣
I could go on. 🤪⁣
⁣
For another, it’s something that every single parent knows because they experience it daily. We see our infants grow in the blink of an eye. Our kids are moving, walking and talking before we know it.⁣
⁣
Of 𝘤𝘰𝘶𝘳𝘴𝘦 we enjoy and savor all the snuggles. The kisses. The hugs. First words and first smiles. All the laughter and requests for one more bedtime story. ⁣
⁣
Instead, how about we ask how the parents are doing? Mention how we remember that age and both the joys and challenges it brought. ⁣
⁣
Then, get curious...what are 𝘵𝘩𝘦𝘪𝘳 current challenges/struggles? The last thing their baby/child did that made them smile? ⁣
⁣
𝘞𝘩𝘢𝘵 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘸𝘰𝘶𝘭𝘥 𝘠𝘖𝘜 𝘩𝘢𝘷𝘦 𝘱𝘳𝘦𝘧𝘦𝘳𝘳𝘦𝘥 𝘵𝘰 𝘨𝘦𝘵 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘵𝘩𝘪𝘴 𝘰𝘷𝘦𝘳𝘶𝘴𝘦𝘥 𝘱𝘩𝘳𝘢𝘴𝘦? 𝘛𝘦𝘭𝘭 𝘮𝘦 𝘣𝘦𝘭𝘰𝘸! ⁣

PUSH-UPS⁣
⁣
𝘊𝘢𝘯 𝘺𝘰𝘶 𝘥𝘰 𝘢 𝘱𝘶𝘴𝘩 𝘶𝘱 𝘸𝘪𝘵𝘩 𝘨𝘰𝘰𝘥 𝘧𝘰𝘳𝘮 𝘰𝘯 𝘵𝘩𝘦 𝘨𝘳𝘰𝘶𝘯𝘥? ⁣
⁣
Neck straight, core engaged (including your butt!), hands under shoulders...⁣
⁣
If not, start vertical and work your way horizontal!⁣
⁣
1️⃣ Wall push-up⁣
2️⃣ Incline push-ups (varying degrees, using countertops, chairs, benches, or TRX to work at different levels)⁣
3️⃣ Ground push-up⁣
⁣
Inhale on the bend, exhale on the press/push/effort.⁣
⁣
𝘼𝙙𝙫𝙖𝙣𝙘𝙚𝙙? ⁣
⁣
𝗗𝗼 𝗮 𝗱𝗲𝗰𝗹𝗶𝗻𝗲 𝗽𝘂𝘀𝗵-𝘂𝗽 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗳𝗲𝗲𝘁 𝘄𝗼𝗿𝗸𝗶𝗻𝗴 𝘁𝗵𝗲𝗶𝗿 𝘄𝗮𝘆 𝗳𝗿𝗼𝗺 𝗵𝗼𝗿𝗶𝘇𝗼𝗻𝘁𝗮𝗹 𝘁𝗼 𝘃𝗲𝗿𝘁𝗶𝗰𝗮𝗹! ⁣
⁣
Start small, make it perfect and move to the next level of difficulty. 🙌⁣
⁣
Drop a 💪 and go do some push-ups. If my 2 yo can do it, so can you 😉⁣
⁣
⁣

EAT TO BEAT SUMMER HEAT

With temps heating up all over the Northwest this weekend, it's going to be super important to stay hydrated and keep cool!

A couple things you can do:

1️⃣ Eat cooling foods like cucumber + watermelon
2️⃣ Drink lots of water & add a pinch of Celtic sea salt & lime or hibiscus for a homemade electrolyte drink

My kid requested a watermelon ball & cucumber stick picnic this morning. 😂

This is the perfect way to keep little ones hydrated & cool with these high water content foods - keep it fun!

Lastly, get kids outside as early as possible to get their 'wiggles' out before it gets too hot!

What’s your favorite way to stay cool in it heat?! Tell me below!👇

SOUTHWESTERN SUMMER GRAIN SALAD ⁣
⁣
Keep cool with this easy, colorful & yummy Summer recipe! ⁣
⁣
𝘉𝘳𝘰𝘸𝘯 𝘳𝘪𝘤𝘦 𝘰𝘳 𝘲𝘶𝘪𝘯𝘰𝘢 ⁣
𝘡𝘶𝘤𝘤𝘩𝘪𝘯𝘪 (𝘤𝘩𝘰𝘱𝘱𝘦𝘥 & 𝘴𝘢𝘶𝘵é𝘦𝘥)⁣
𝘙𝘰𝘢𝘴𝘵𝘦𝘥 𝘳𝘦𝘥 𝘱𝘦𝘱𝘱𝘦𝘳 (𝘤𝘩𝘰𝘱𝘱𝘦𝘥, 𝘳𝘢𝘸)⁣
𝘚𝘭𝘪𝘤𝘦𝘥 𝘎𝘳𝘦𝘦𝘯 𝘰𝘯𝘪𝘰𝘯𝘴⁣
𝙊𝙣𝙚 𝙘𝙖𝙣 𝙤𝙛 𝙚𝙖𝙘𝙝:⁣
𝘊𝘰𝘳𝘯⁣
𝘉𝘭𝘢𝘤𝘬 𝘣𝘦𝘢𝘯𝘴⁣
𝘊𝘩𝘪𝘤𝘬𝘱𝘦𝘢𝘴 ⁣
⁣
𝗠𝗶𝘅 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿 & 𝗲𝗻𝗷𝗼𝘆! ⁣
⁣
*𝘐 𝘶𝘴𝘦𝘥 @𝘴𝘦𝘦𝘥𝘴𝘰𝘧𝘤𝘩𝘢𝘯𝘨𝘦 𝘨𝘢𝘳𝘭𝘪𝘤 𝘣𝘳𝘰𝘸𝘯 𝘳𝘪𝘤𝘦 & 𝘲𝘶𝘪𝘯𝘰𝘢 ⁣
**𝘉𝘶𝘺 𝘰𝘳𝘨𝘢𝘯𝘪𝘤 𝘸𝘩𝘦𝘯 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦. ⁣
⁣
Post a 😎 below if you’re trying to keep your kitchen cool on hot days with easy dinner recipes like this!

SEVEN YEARS MARRIED⁣
⁣
The only thing we knew when we got married 7 years ago is that our life together would be an adventure and there was no one we'd rather be on that adventure with than each other. ⁣
⁣
It certainly has been and there's still no one I'd rather be on this adventure with than Matt.⁣
⁣
Through the strange and challenging past year in a pandemic, pregnant with our second child after only living in our new city and state for 7 months, we've only really had each other to be everything for the other (which is an insane expectation even under normal circumstances). ⁣
⁣
I can tell you without a doubt that the challenges of the past year (and of our marriage in general) have been easier 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 of Matt, and I/we were grateful every day that we have the relationship & marriage that we do (& an adorable life-giving toddler & infant).⁣
⁣
So a big shout out to my amazing husband who is an incredible father to our two beautiful boys, and a life partner I couldn't be luckier to have. ⁣
⁣
Happy Anniversary to a one in a million+ guy!

I love you so much ❤️ @ Portland, Oregon

MOTHERHOOD⁣
⁣
Less than 3 years in, and it's both the easiest and hardest thing I've ever done. ⁣
⁣
Grateful for these 2 little boys whose snuggles turn a gray day blue, who push me to be better in every way, and who make me feel like the luckiest Mama in the world. ⁣
⁣
My love for you two is fierce and immeasurable. ⁣
⁣
I'm so glad I get to be your Mama. ⁣
⁣
To every kind of Mama out there, you are incredible. You are AMAZING. I see you and all the hard work you do to make your kids feel secure and loved. ⁣
⁣
Celebrating YOU today, and everyday ❤️⁣
⁣
@ Portland, Oregon

EASY LUNCH BOWL

Tuna ()
3 chopped beets ()
1/2 chopped cucumber
Large handful of pea shoots

Don’t over complicate it 😉

HAPPY EARTH DAY!! 🌎💚⁣
⁣
We are big fans of being outside whenever we can to enjoy all the beauty that our Earth has to offer. ⁣
⁣
𝗕𝗼𝗻𝘂𝘀: 𝗕𝗲𝗶𝗻𝗴 𝗶𝗻 𝗻𝗮𝘁𝘂𝗿𝗲 𝗵𝗲𝗹𝗽𝘀 𝗹𝗼𝘄𝗲𝗿 𝘀𝘁𝗿𝗲𝘀𝘀 𝗮𝗻𝗱 𝗮𝗻𝘅𝗶𝗲𝘁𝘆, 𝗺𝗮𝗸𝗶𝗻𝗴 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝗺𝗼𝗿𝗲 𝗴𝗿𝗼𝘂𝗻𝗱𝗲𝗱! ⁣
⁣
𝘞𝘢𝘯𝘵 𝘦𝘹𝘵𝘳𝘢?⁣
⁣
Walk barefoot on the ground.⁣
⁣
Get your hands dirty (literally) whether gardening or just playing with your kids!⁣
⁣

ASKING FOR & ACCEPTING HELP ⁣
⁣
There was a time in my life when I thought that asking for or accepting help was a sign of weakness. I haven’t thought that in a really long time, but it doesn’t make it any easier. ⁣
⁣
𝘛𝘩𝘦 𝘮𝘰𝘳𝘦 𝘺𝘰𝘶 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦 𝘢𝘴𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘢𝘯𝘥 𝘢𝘤𝘤𝘦𝘱𝘵𝘪𝘯𝘨 𝘩𝘦𝘭𝘱, 𝘵𝘩𝘦 𝘦𝘢𝘴𝘪𝘦𝘳 𝘪𝘵 𝘨𝘦𝘵𝘴.⁣
⁣
I have made a very conscious effort in this pregnancy to both ask for and accept help. From small offers to big ones. So when my husband started talking about hiring someone to help out wherever we needed it (around the house or with the kids), during my second pregnancy, I of course responded with a resounding "YES!!"⁣
⁣.. except I didn't. ⁣
⁣
You see, I still had some hangups around my own expectations of being a Mother (and not working full time) that included the fact that I was supposed to be able to handle it all by myself. A newborn, a toddler, a house, and running a small business. ⁣
⁣
𝘠𝘦𝘢𝘩 𝘳𝘪𝘨𝘩𝘵.⁣
⁣
Parenthood is hard and we are not meant to do it alone. Not living near family (and obvi the pandemic) has made parenthood particularly difficult and isolating. But I can see a light at the end of the tunnel. 𝘝𝘢𝘤𝘤𝘪𝘯𝘦𝘴. 𝘚𝘰𝘤𝘪𝘢𝘭𝘪𝘻𝘢𝘵𝘪𝘰𝘯. 𝘏𝘦𝘭𝘱. 𝘈 𝘷𝘪𝘭𝘭𝘢𝘨𝘦. ⁣
⁣
What I did do?⁣
⁣
𝘐 𝘵𝘰𝘰𝘬 𝘢 𝘥𝘦𝘦𝘱 𝘣𝘳𝘦𝘢𝘵𝘩. 𝘐 𝘭𝘦𝘵 𝘨𝘰 𝘰𝘧 𝘵𝘩𝘦 𝘦𝘹𝘱𝘦𝘤𝘵𝘢𝘵𝘪𝘰𝘯𝘴. 𝘐 𝘦𝘮𝘣𝘳𝘢𝘤𝘦𝘥 𝘵𝘩𝘢𝘵 𝘐'𝘮 𝘯𝘰𝘵 𝘴𝘶𝘱𝘱𝘰𝘴𝘦𝘥 𝘵𝘰 𝘥𝘰 𝘪𝘵 𝘢𝘭𝘰𝘯𝘦. ⁣
⁣
We finally found a wonderful Nanny to help us out 6-8 hours a week & she started today. Just 2 hours. My laundry is folded, floors are clean and my toddler has a new friend.⁣
⁣
And I'm going to be able to care more for myself which means I'll be a better wife, mother, coach, and friend.⁣
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𝗔𝗹𝘄𝗮𝘆𝘀 𝗮𝗰𝗰𝗲𝗽𝘁 𝘁𝗵𝗲 𝗵𝗲𝗹𝗽. ⁣
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𝘐𝘴 𝘵𝘩𝘦𝘳𝘦 𝘩𝘦𝘭𝘱 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘢𝘴𝘬 𝘧𝘰𝘳 𝘰𝘳 𝘢𝘤𝘤𝘦𝘱𝘵 𝘵𝘩𝘢𝘵 𝘸𝘪𝘭𝘭 𝘦𝘯𝘩𝘢𝘯𝘤𝘦 𝘺𝘰𝘶𝘳 𝘸𝘦𝘭𝘭-𝘣𝘦𝘪𝘯𝘨? 𝘊𝘢𝘯 𝘺𝘰𝘶 𝘳𝘦𝘭𝘢𝘵𝘦? ⁣
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In case you needed a reminder...

HAPPY THURSDAY!!!

https://instagram.com/p/CM2z4T9pUff/

TONGUE & LIP TIES ⁣ ⁣ 𝗣𝗦𝗔: 𝗕𝗿𝗲𝗮𝘀𝘁𝗳𝗲𝗲𝗱𝗶𝗻𝗴 𝘀𝗵𝗼𝘂𝗹𝗱 𝗻𝗲𝘃𝗲𝗿 𝗵𝘂𝗿𝘁.⁣ ⁣ Julien had both & needed surgery not once, but twice, to revise. ⁣ ⁣ How did we find it? ⁣ ⁣ 𝘕𝘰𝘵 𝘢𝘵 𝘢𝘭𝘭 𝘪𝘯 𝘵𝘩𝘦 ‘𝘯𝘰𝘳𝘮𝘢𝘭’ 𝘸𝘢𝘺.⁣ ⁣ Both my husband & I had noticed Julien was getting a blister on his upper lip. It would burst & then reform. I had noticed that his lip was tucking under when he nursed and would try to untuck it, but couldn't. I had never heard of a lip tie. But, he was gaining weight and I didn’t have sore ni***es after the first week. So the typical red flags were not present. I was however, contorting my body in various ways to get him to latch well since he was clicking, 𝘢 𝘴𝘪𝘨𝘯 𝘰𝘧 𝘢 𝘣𝘢𝘥 𝘭𝘢𝘵𝘤𝘩. Though everyone that saw him nurse thought he was nursing fine.⁣ ⁣ It was at my 6 weeks postpartum checkup when my midwife asked how breastfeeding was going, that I said it was a lot of work but going fine. I mentioned the blister & she asked the 2 red flag ?'𝘀 above & said that if I had issues with either of those, she might think he had a lip tie.⁣ ⁣ That got me curious so I looked it up and checked Julien. 𝘕𝘰𝘵 𝘰𝘯𝘭𝘺 𝘥𝘪𝘥 𝘩𝘦 𝘩𝘢𝘷𝘦 𝘢 𝘭𝘪𝘱 𝘵𝘪𝘦, 𝘣𝘶𝘵 𝘩𝘦 𝘩𝘢𝘥 𝘢 𝘭𝘦𝘷𝘦𝘭 𝟺 𝘧𝘳𝘰𝘮 𝘸𝘩𝘢𝘵 𝘐 𝘤𝘰𝘶𝘭𝘥 𝘴𝘦𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘪𝘤𝘵𝘶𝘳𝘦𝘴, 𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘴𝘦𝘷𝘦𝘳𝘦. ⁣ ⁣ We contacted our pediatrician and got a referral to an ENT, where they also diagnosed a tongue tie. They did surgery the day of the consult when he was 7.5 weeks old. We received very little information & no aftercare plan, which was different from everything I had researched online. ⁣ ⁣ I found a great IBCLC @doulamysoul who confirmed that they had not done a complete revision. After 2 weeks of exercises to try to improve his latch & tension in his body without success, she referred us to 𝘵𝘩𝘦 tongue-tie expert in the US, Dr. Ghaheri. He completed the revision 4 weeks after surgery 1 & sent us home with 4 weeks of stretches & exercises for Julien to relearn how to use his tongue.⁣ ⁣ If your child has any of the symptoms in the slides, even after a tongue tie, it might have been done incorrectly. ⁣ ⁣ Check out drghaheri.com!

SEEDY GRANOLA RECIPE⁣
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𝘏𝘦𝘭𝘭𝘰 𝘩𝘦𝘢𝘭𝘵𝘩𝘺, 𝘣𝘦𝘢𝘶𝘵𝘪𝘧𝘶𝘭 𝘴𝘬𝘪𝘯!⁣
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In trying to get more seeds in my diet, I created this recipe as an easy add on, breakfast, snack or even dessert. This granola is loaded with healthy fats, protein, fiber and skin-loving Oats!⁣
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You can half the recipe if you need to, and if you want to make it nut free, just swap the coconut oil for olive oil and coconut sugar for maple syrup. ⁣
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𝗪𝗮𝘆𝘀 𝘁𝗼 𝗘𝗮𝘁⁣
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1️⃣ By itself, by the handful as a quick snack⁣
2️⃣ In a small bowl w/ milk of choice⁣
3️⃣ Over stewed apples or pears (tastes like apple/pear crisp!!)⁣
4️⃣ Sun butter dipped apple slices, then dipped in the granola⁣
5️⃣ With a dollop of vanilla ice cream on top⁣
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Click the bookmark button at top right to save the recipe for later. ⁣
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Which way are you excited to try this healthy snack?!⁣
@ Portland, Oregon

PROGRESS OVER PRIDE⁣
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If you’ve worked with me in any capacity, you know that I’m a stickler for technique. I’m a big believer in the importance of the quality of your movement. ⁣
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𝘞𝘩𝘺? ⁣
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For one, exercises done poorly (and resulting compensations) can not only worsen existing pain, but create new pain.⁣
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For another, what you are trying to achieve will be limited, whether it’s strength gains, mobility, flexibility or weight loss, to name a few. ⁣
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𝗬𝗶𝗸𝗲𝘀! 😬⁣
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𝘞𝘩𝘢𝘵 𝘤𝘢𝘯 𝘺𝘰𝘶 𝘥𝘰 𝘢𝘣𝘰𝘶𝘵 𝘪𝘵?⁣
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If you can’t have a good set of eyes on you exercising, do the following to improve the quality of your movement: ⁣
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𝟷. 𝘜𝘴𝘦 𝘢 𝘮𝘪𝘳𝘳𝘰𝘳 𝘵𝘰 𝘴𝘦𝘦 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘪𝘴 𝘥𝘰𝘪𝘯𝘨 𝘸𝘩𝘪𝘭𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘪𝘯𝘨⁣
𝟸. 𝘙𝘦𝘨𝘳𝘦𝘴𝘴 𝘵𝘩𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘵𝘰 𝘳𝘦𝘢𝘭𝘭𝘺 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘵𝘦𝘤𝘩𝘯𝘪𝘲𝘶𝘦 𝘣𝘦𝘧𝘰𝘳𝘦 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘪𝘯𝘨 𝘪𝘵. ⁣
𝟹. 𝘔𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘣𝘳𝘦𝘢𝘵𝘩𝘦 𝘧𝘶𝘭𝘭𝘺 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘢𝘯 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦. 𝘐𝘧 𝘺𝘰𝘶 𝘤𝘢𝘯’𝘵, 𝘴𝘤𝘢𝘭𝘦 𝘪𝘵 𝘣𝘢𝘤𝘬.⁣
𝟺. 𝘜𝘴𝘦 𝘴𝘦𝘭𝘧 𝘮𝘢𝘴𝘴𝘢𝘨𝘦 𝘵𝘰𝘰𝘭𝘴 𝘭𝘪𝘬𝘦 𝘵𝘩𝘦𝘳𝘢𝘱𝘺 𝘣𝘢𝘭𝘭𝘴 𝘢𝘯𝘥 𝘧𝘰𝘢𝘮 𝘳𝘰𝘭𝘭𝘦𝘳𝘴 𝘵𝘰 𝘭𝘦𝘯𝘨𝘵𝘩𝘦𝘯 𝘰𝘷𝘦𝘳𝘭𝘺 𝘤𝘰𝘯𝘵𝘳𝘢𝘤𝘵𝘦𝘥 𝘢𝘳𝘦𝘢𝘴 𝘢𝘯𝘥 𝘤𝘰𝘯𝘵𝘳𝘢𝘤𝘵 𝘰𝘷𝘦𝘳𝘭𝘺 𝘭𝘦𝘯𝘨𝘵𝘩𝘦𝘯𝘦𝘥 𝘢𝘳𝘦𝘢𝘴 𝘵𝘰 𝘦𝘯𝘴𝘶𝘳𝘦 𝘵𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘮𝘶𝘴𝘤𝘭𝘦𝘴 𝘢𝘳𝘦 𝘣𝘦𝘪𝘯𝘨 𝘳𝘦𝘤𝘳𝘶𝘪𝘵𝘦𝘥 𝘪𝘯 𝘢𝘯 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦. ⁣
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Using tools like these also improve your body awareness, which will improve your ability to self-correct exercises, especially when given cues. ⁣
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𝗔𝗻𝗱 𝗿𝗲𝗺𝗲𝗺𝗯𝗲𝗿, 𝗽𝗿𝗶𝗱𝗲 𝗸𝗶𝗹𝗹𝘀 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀. 😉⁣
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𝘋𝘰 𝘺𝘰𝘶 𝘤𝘩𝘰𝘰𝘴𝘦 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴? 𝘙𝘢𝘪𝘴𝘦 𝘺𝘰𝘶𝘳 𝘩𝘢𝘯𝘥 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘸𝘪𝘵𝘩 𝘮𝘦! 🙋🏼‍♀️ @ Portland, Oregon

THE SECRET TO TAKING A PERFECT FAMILY PHOTO 📸⁣
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I realized this morning that we don’t have a 𝘴𝘪𝘯𝘨𝘭𝘦 family photo with all 4 of us since Julien joined our family!⁣
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So, today seemed like the perfect day to get one. ❤️⁣
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Little did I know what a true challenge this would be with a 2 year old and a 5 week old. ⁣
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With a propped phone in Portrait selfie mode, and 10 seconds to get into position, the 𝘀𝗲𝗰𝗿𝗲𝘁 to taking a perfect family photo is...⁣
⁣..there isn’t one. It’s mathematically impossible. ⁣
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Enjoy the slideshow of our extensive effort to get one! ⁣
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𝗙𝗿𝗼𝗺 𝗼𝘂𝗿 𝗶𝗺𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗳𝗮𝗺𝗶𝗹𝘆 𝘁𝗼 𝘆𝗼𝘂 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿𝘀, 𝗛𝗮𝗽𝗽𝘆 𝗩𝗮𝗹𝗲𝗻𝘁𝗶𝗻𝗲’𝘀 𝗗𝗮𝘆! ❤️⁣

SKIN TO SKIN⁣
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For my 1st birth, I was not able to get immediate skin to skin given the circumstances of the birth. It wasn't until I was talking to my midwife about it in my second pregnancy that I realized how much sadness I held from not being able to do that with my first son for the first hour. ⁣
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In my recent birth, I made it very clear how important it was to me to get, pending there were no issues and I got immediate skin to skin. It was amazing and left me feeling more immediately connected to my son the second time around! ⁣
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The good thing is, is even if you miss out on the initial skin to skin like I did the first time, you can continue to reap the benefits of it throughout your baby's infancy! ⁣
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𝗦𝗸𝗶𝗻 𝘁𝗼 𝘀𝗸𝗶𝗻 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀:⁣
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- 𝘤𝘢𝘭𝘮𝘴 𝘣𝘰𝘵𝘩 𝘔𝘢𝘮𝘢 & 𝘣𝘢𝘣𝘺⁣
- 𝘳𝘦𝘭𝘦𝘢𝘴𝘦𝘴 𝘩𝘰𝘳𝘮𝘰𝘯𝘦𝘴 𝘵𝘩𝘢𝘵 𝘱𝘳𝘰𝘮𝘰𝘵𝘦𝘴 𝘩𝘦𝘢𝘭𝘪𝘯𝘨⁣
- 𝘣𝘰𝘰𝘴𝘵𝘴 𝘣𝘢𝘣𝘺'𝘴 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮⁣
- 𝘳𝘦𝘭𝘦𝘢𝘴𝘦𝘴 𝘩𝘰𝘳𝘮𝘰𝘯𝘦 𝘵𝘩𝘢𝘵 𝘩𝘦𝘭𝘱𝘴 𝘴𝘵𝘢𝘣𝘪𝘭𝘪𝘻𝘦 𝘣𝘢𝘣𝘺'𝘴 𝘣𝘰𝘥𝘺 𝘵𝘦𝘮𝘱, ❤️ 𝘳𝘢𝘵𝘦, 𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 𝘳𝘢𝘵𝘦 𝘢𝘯𝘥 𝘣𝘭𝘰𝘰𝘥 𝘴𝘶𝘨𝘢𝘳⁣
- 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩𝘦𝘯𝘴 𝘣𝘰𝘯𝘥 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘔𝘢𝘮𝘢 & 𝘣𝘢𝘣𝘺, 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘪𝘯𝘨 𝘮𝘪𝘭𝘬 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘪𝘰𝘯 & 𝘪𝘮𝘱𝘳𝘰𝘷𝘪𝘯𝘨 𝘸𝘦𝘪𝘨𝘩𝘵 𝘨𝘢𝘪𝘯 𝘪𝘯 𝘣𝘢𝘣𝘺⁣
- 𝘭𝘰𝘸𝘦𝘳𝘴 𝘔𝘢𝘮𝘢𝘴 𝘳𝘪𝘴𝘬 𝘰𝘧 𝘱𝘰𝘴𝘵𝘱𝘢𝘳𝘵𝘶𝘮 𝘮𝘰𝘰𝘥 𝘥𝘪𝘴𝘰𝘳𝘥𝘦𝘳𝘴⁣
- 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘴 𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘪𝘰𝘯 𝘧𝘰𝘳 𝘣𝘰𝘵𝘩 𝘱𝘢𝘳𝘦𝘯𝘵𝘴 𝘸𝘩𝘦𝘯 𝘵𝘩𝘦𝘺 𝘥𝘰 𝘪𝘵 (𝘴𝘰 𝘨𝘦𝘵 𝘵𝘩𝘰𝘴𝘦 𝘋𝘢𝘥'𝘴 𝘥𝘰𝘪𝘯𝘨 𝘪𝘵 𝘵𝘰𝘰!)⁣
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It has been harder this time around to do skin to skin given its the middle of winter and I want to keep my baby cozy, but tops like this one 👆 definitely help keep my little one covered. ⁣
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𝘋𝘪𝘥 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘩𝘢𝘷𝘦 𝘴𝘬𝘪𝘯 𝘵𝘰 𝘴𝘬𝘪𝘯 𝘪𝘮𝘮𝘦𝘥𝘪𝘢𝘵𝘦𝘭𝘺 𝘢𝘧𝘵𝘦𝘳 𝘣𝘪𝘳𝘵𝘩? 𝘞𝘩𝘢𝘵 𝘪𝘴 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘸𝘢𝘺 𝘵𝘰 𝘨𝘦𝘵 𝘴𝘬𝘪𝘯 𝘵𝘰 𝘴𝘬𝘪𝘯? 𝘛𝘦𝘭𝘭 𝘮𝘦 𝘣𝘦𝘭𝘰𝘸! 👇⁣

POSTPARTUM HEALING⁣
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Pregnancy & birth is like one long marathon. Like any physically demanding event, proper recovery is essential to healing & strengthening your body again! ⁣
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To start the healing process, we need adequate support, and good nutrients. ⁣
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Regardless of what method you gave birth, these 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗯𝗹𝗼𝗼𝗺𝗲𝗿𝘀 from are EVERYTHING. ⁣
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No joke, I had a pair drying so put on other regular postpartum un**es and I could not WAIT to put the other ones back on because I totally felt the lack of support in my incision, pelvis and low back comparitively. 𝘉𝘰𝘯𝘶𝘴, 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘢𝘭𝘴𝘰 𝘸𝘦𝘢𝘳 𝘵𝘩𝘦𝘮 𝘥𝘶𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘱𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺 𝘧𝘰𝘳 𝘣𝘦𝘭𝘭𝘺 𝘴𝘶𝘱𝘱𝘰𝘳𝘵!⁣
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Do yourself a favor and get a couple pairs!!!⁣
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𝗧𝗲𝗮 has always been a relaxing routine of mine which is why I was so excited to find . I currently drink their 𝗣𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗛𝗲𝗮𝗹𝗶𝗻𝗴 𝗧𝗲𝗮 & 𝘁𝗵𝗲𝗶𝗿 𝗟𝗮𝗰𝘁𝗮𝘁𝗶𝗼𝗻 𝗧𝗲𝗮. Both have anti inflammatory ingredients & red raspberry leaf in them which helps tone the uterus, and the healing blend helps balance hormones & relieves stress. The chai spice I sometimes make into a latte! 😍⁣
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For other nutrients, I've continued taking everything I was taking prenatally, but I've added on the Vitamin C for extra healing help. Calm will help decrease the stress & anxiety having a newborn often brings as well as keeping your digestive tract healthy (along with those probiotics). Collagen protein helps repair the various damaged muscles in your body, & all the other vitamins give your immune system a boost. ⁣
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- Prenatal multi-vitamin 𝗜𝗻𝗻ate 𝗕𝗮𝗯𝘆 & 𝗠𝗲⁣
- Probiotic 𝗞𝗹𝗮𝗶𝗿𝗲 𝗟𝗮𝗯𝘀 𝗣𝗿𝗼𝗯𝗶𝗼𝘁𝗶𝗰⁣
- Omega 3's 𝗡𝗼𝗿𝗱𝗶𝗰 𝗡𝗮𝘁𝘂𝗿𝗮𝗹 𝗣𝗿𝗼𝗘𝗣𝗔⁣
- Magnesium 𝗖𝗮𝗹𝗺 ⁣
- Collagen Protein 𝗚𝗿𝗲𝗮𝘁 𝗟𝗮𝗸𝗲𝘀 𝗖𝗼𝗹𝗹𝗮𝗴𝗲𝗻⁣
- Vitamin C 𝗟𝘆𝗽𝗼-𝗦𝗽𝗵𝗲𝗿𝗶𝗰⁣
- Vitamin D 𝗣𝘂𝗿𝗲 𝗘𝗻𝗰𝗮𝗽𝘀𝘂𝗹𝗮𝘁𝗶𝗼𝗻𝘀⁣
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Additionally, getting lots off bone broth and veggies in my diet, plus a ton of water (especially important if you are breastfeeding!). ⁣
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Mamas - any other favorites you have for healing?!⁣
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