Beauty, Lifestyle, Uncategorized

Why I Became a Beautycounter Consultant

a white table with a grey sign saying beautycounter.  Better beauty and includes products

How I found Beautycounter

Here is a little about my journey to becoming an Beautycounter consultant. As many of you know I strive to do the best I can to treat my one and only body well. After finding out that I needed to go gluten free, my eyes were opened up to the fact that gluten is in everything. I went through my makeup bag and realized almost all of it needed to be replaced. I started with my foundation and lip products as these were the most likely to enter into my body. I found many products that were gluten free but unfortunately had a ton of ingredients and their performance was subpar. So I set out on a quest for cleaner alternatives without compromising on performance. In my search, I found a company called Beautycounter.

a brown box filled with beautycounter products

Why Choose Beautycounter

Beautycounter is a better beauty company that is on a mission to make the safest products with exceptional performance. The beauty industry has very little regulation and most people are not aware of this. The last major law in the beauty industry in the US was passed in 1938. The United States has banned only 30 ingredients while the European Union has banned 1,400. Studies have shown many of the ingredients that are banned by the EU have links to cancer, infertility, skin sensitivity, asthma, and hormone disruption. The mission of Beautycounter is to help educate and get safer products into the hands of everyone. They also focus on sustainability, transparency, and giving back.

Ingredient Selection Process

To provide safer products that work successfully Beautycounter follows a 5 step selection process including the following.

  1. Ban intentionally
  2. Screen rigorously
  3. Source responsibly
  4. Learn constantly
  5. Share transparently

The Never List

The Never List

In selecting the ingredients to use for their products they have created a never list that is made up of approximately 1,500 harmful or questionable ingredients. These ingredients are banned from Beautycounter products. This includes the 1,400 ingredients that are restricted in the European Union but not the United States.

There are more than 80,000 chemicals on the market today. What is scary is many don’t have any safety data and the Food and Drug Administration does not have the power to remove harmful ingredients from the products we put on our bodies daily.

Check out my post on my favorite audiobooks

a gold background with a cell phone with the audio book girl stop apologizing

What is a Certified B coporation

A certified B corporation is one that is different than the traditional corporate structure. Beautycounter considers people, the planet, and profits. They use the power of business to help solve social and environmental problems by voluntarily meeting standards of transparency, accountability, and performance. This is a huge accomplishment for this company and is not a easy one to obtain. In order to learn more about B corps check out this webpage.

Why become a Beautycounter consultant

I never thought that I would be selling beauty products. It was not an easy decision but after years of faithfully using their products, I decided that I wanted to become a Beautycounter consultant. The main reason is that I want to share these amazing products with you all! Beautycounter and their mission deserve to be heard and you and your family deserve better! I am especially talking to young women with kiddos and those with chronic illnesses. We live in a very toxic world and every small change we make adds up to a huge impact on our overall health. I love knowing that with Beautycounter and its mission for more regulation by ALL companies, my daughter one day will be able to run in any store grab a lipstick and know its safe.

Magnesium and how to get more without taking a supplement

a marble countertop with natural calm magnesium and pink stork magnesium

Let me help you

Please touch base with me if you have questions, are in need of samples, or just want to know more about Beautycounter. I am more than willing to help you find a product that works great for you. Join me in this quest toward safer beauty!

How to shop

If you are interested in the products and what to take a look at what Beautycounter has available please check out their website at www.beautycounter.com/laceywingo

Recipes, Uncategorized

Dairy Free “Nacho Cheese” Kale Chips

wooden tray with a letter board stating oh kale yes a dish towel with a wooden bowl that is filled with kale chips

Oh Kale Yes!

I can feel fall just around the corner. Football has started and I have you covered with the perfect crunchy snack. It just so happens to be super tasty and is packed full of nutrients. These dairy free “Nacho Cheese” kale chips are a must-try. I love that you get the same cheesy goodness without adding dairy. These can be stored in a zip lock bag for a few days, that is if they make it that long :).

Oh Kale How I Love you

Let us start off by talking about why you need to make these dairy free “Nacho Cheese” kale chips. Kale is an inexpensive and sturdy green that contains an abundance of vitamins and minerals. It is a member of the Cruciferous family, think broccoli, cabbage, and cauliflower. Kale is loaded with vitamin K which plays a vital role in our blood clotting. In addition to vitamin k, it also has vitamin c, beta carotene, b vitamins, minerals, and is loaded with antioxidants.

Antioxidants are known to reduce oxidative stress and lower our incidence of disease and cancer. Kale has many properties that make it a cancer-fighting food. Cruciferous vegetables contain a substance called Sulforaphane. This is what gives cabbage, and broccoli their sulfur-like smell. We all know what it’s like to come into a room where broccoli has been cooked. These compounds may stink by that is what makes them such powerful foods.

Dairy free “Nacho Cheese” Kale Chips

Alright, enough about why you should be eating Kale lets get into the recipe. I recommend using fresh Kale as this makes the chips less bitter. The number one key to getting super-crispy kale is to make sure it is bone dry before applying the seasonings and cooking in the oven. Otherwise, feel free to add more or less of any ingredient and if you prefer you can just use oil, salt and pepper.

It’s still hot out here so if you haven’t already be sure to check out my post on building the perfect smoothie.

Hand holding blender full of frozen mango, banana, spinach, berries, avocado, and almond milk.

Diary free “Nacho Cheese” Kale Chips

Ingredients

  • 1 bunch of Kale preferably organic
  • 1 tablespoon of extra virgin olive oil
  • 5 tablespoons of nutritional yeast
  • 1/4 teaspoons of black pepper
  • 1 teaspoon kosher or sea salt
  • 1/4 teaspoon red pepper flake
  • 1/2 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder

If you are looking for more information about feeding your toddler check out my blog post here. I include a link to these adorable pouches that are definitely a must for toddlers’ smoothies.

Directions:

Start by preheating your oven to 200 degrees Fahrenheit. You want your oven set to a super low setting as this will allow the kale to crisp up without burning. Take your Kale and remove the large stem and break the kale into smaller more bite size pieces.

After doing this you want to wash your kale thoroughly and spin to dry. I wash my kale three times and spin three times to ensure that it is cleaned well and extra dry. After doing this I lay my kale out on a cutting board in single layers on paper towels. I gently press the kale to remove the remaining water and let it sit with the paper towels on it for about 5 minutes or so while I measure out my spices.

Once my ingredients are all measured out I place my dried kale in a big bowl. I add the oil to the bowl and massage the oil into the kale with my hands. Taking special care to make sure every leaf is coated evenly.

After the leaves are evenly coated I add in my seasonings. As I mentioned, in order to make these chips cheesy without dairy I use a seasoning called nutritional yeast. You can find this at most grocery stores in the health food section but I ordered mine online and got it for much cheaper. Here is the product I used here. Remember you can always leave this out if you desire but it will not have the same cheesy flavor.

After adding the seasoning I massage the leaves again making sure each leaf is coated evenly. After doing this I place the leaves on a parchment-lined cookie sheet making sure they are in a single layer. You may need to use multiple cookie sheets in order to have room for all your kale. You are going to cook the Kale in 10 minute increments for 30 to 40 minutes or until your kale is crunchy but not burned.

Whats up Wingo

We made some gluten free playdough this week and it was a big hit. I highly suggest this recipe from Rebecca of Strength and Sunshine for those who are needing to keep a gluten free home. Because we all know playdough gets EVERYWHERE.

a small kids table with a children's hand holding green play dough

I hope to get some fall decorations out this weekend and get my oils transferred over into my new awesome shelf, I can’t wait to show you all the finished product. Please stay tuned because I have some awesome things coming up in the blog. Here is a little sneak peak a fall fashion post, some awesome recipes, and my eating philosophy. Be sure to subscribe to my blog so you won’t miss out on any of the fun! What are y’all up to this weekend? Leave a comment on your plans below.

Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!

Lifestyle, Uncategorized

My Top Tips for Breastfeeding Success

Small toddler with pigtails and pink dress sitting outside in chair

My Top Tips for Breastfeeding Success:

This post is the last one in my four part series on breastfeeding. This post is dedicated to my top tips for breastfeeding success. Isn’t it funny how this series just happened to coincide with world breastfeeding week and national breastfeeding month. I promise that wasn’t even planned :). As always, please feel free to share the link to this post with anyone you think may benefit.

Y’all breastfeeding is hard and everyone sets out on their individual journey hoping to succeed. According to the CDC 4 out of 5 moms started to breastfeed. Unfortunately these numbers drop to less than 50% breastfed at 3 months, and about 25% at 6 months. Here are some awesome tools to help you along your journey, so you can breastfeed as long as you and baby desire. So lets dive in!

Check out my breastfeeding essentials post here

The best apps and resources

If this is your first bundle of joy you might be in for a rude awakening. Mama its a full time job just remembering how frequently you have to nurse your sweet baby. In addition to nursing, you also have to keep track of diapers, weight, how long and which side you fed on last…..I am already exhausted. Add in lack of sleep and there is no way you can keep track of a piece of paper and a pen, much less which breast you need to start with.

Don’t worry Mama i got you covered! There are tons of apps on your phone that can keep track of all of this for you. My favorite app is baby tracker. This App has thought of everything including nursing, diapers and you can even set alarms. This is awesome for remembering when to give your baby medicine or when its time for another feeding. You can even put how often you pumped, which side, and the quantity.

This app is an awesome resource to share with your doctor. You can even generate reports that can help you spot trends. Here are a few pictures of my little ones tracker when she was less than a month old.

a chart of how often the baby was changed and fed

An app that helps you schedule diapers nursing and keep track of infants activity

Check out my post on how I feed my toddler

Pink kids divided plate filled with cubed cheese, ham, and grapes

Can I take this medication

One of the most stressful aspects of being a nursing mom is determining if you can take a particular medication. I have found an awesome resource that tests medications and determines the risk to your infant.

It is called infant risk. They have some information online but you can also call and talk to an individual. I have called multiple times when I needed to take a medication and they were so helpful. Please do yourself a favor and bookmark their info.

Lactation consultant

In the US most hospitals offer a lactation consultant in the hospital at brith, and this is fabulous. I did get some sound advice, however most of my problems didn’t occur until after my milk came in, and I was at home. I did reach out to a local hospital and got some great assistance from a lactation consultant. Along with this there have been many nights at 3 am that I thought I just can’t do this anymore. In comes the 24 hour lactation consultant. If you are lucky enough to live in Tennessee there is a free 24 hour hotline. I have called on multiple occasions and they have been so helpful.

The fact that they are open 24/7 is amazing. I am sure this has been the deciding factor between many moms continuing to breastfeed or giving up.

If you do not live in Tennessee I encourage you to do some research to see if your state offers the same type of assistance.

Insurance coverage

Most breast pumps and even some supplies are now covered through your insurance provider. This gives all moms access to a great pump, which can extend their breastfeeding journey once returning to work. Please be sure to check with your insurance company to see which pumps, and if replacement parts are covered.

Kelly from kellyboobbook reached out to me and made me aware of an awesome tool that she put together. She spent a ton of time finding insurance providers and created a look up tool to determine which pump you can get with your insurance provider. Please check out her tool here.

Podcast and books

Be sure to check out the boob groups podcast. They have some excellent information on breastfeeding all for free. The best part is you can listen while on the road. This is definitely a most check out podcast!

Grab yourself a copy of Ina Mays guide to breastfeeding. This is an well known source for breastfeeding for all new moms and is written by a trusted midwife. Check out my link to snag your copy from Amazon.

Websites to follow

Be sure to check out the la leche leage. This website provides tons of information and local groups to get involved with in your community.

Pacify is an online website that features lactation specialists 24/7. You can talk to a lactation consultant via video or just audio through a subscription. Definitely helpful if you want a face to face conversation even at 3 am.

If you have oversupply or under supply please check out my previous posts for helpful tips.

stand up deep freezer full of bags of frozen breast milk

Whats Up Wingo

I hope that this post gave you some great tools to make breastfeeding easier and help you to succeed. I encourage you to make the best choice for you and your little one. Even though you might not be breastfeeding you are not a failure as fed ultimately is best. Please share this with all the mamas you think might benefit. There are so many additional topics about breastfeeding. If you have a specific question please don’t hesitate to ask. I will try my hardest to answer or point you in the right direction. Be sure to stay tuned for Foodie Friday as I will have a new post for y’all.

Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!

Recipes, Uncategorized

Vietnamese Inspired Vermicelli

white bowl filled with shredded carrots, sliced cumber, sliced onion, rice noodles, shrimp and sauce in stainless steel saucer.

Vietnamese Inspired Vermicelli

Happy Friday! On this Friday I am bringing you a super simple Vietnamese Inspired Vermicelli dish. This dish full of flavor and is a great take on the traditional Vermicelli that you find at a Vietnamese restaurant.

Ingredients for the Vietnamese inspired Vermicelli

For the Sauce:

combine the above ingredients use as a dressing for the salad.

For the bowl:

  • shredded carrots
  • cooked protein we used shrimp and pork
  • sliced cucumbers
  • organic green leaf lettuce
  • sliced red onion
  • cooked vermicelli rice noodles
  • cilantro and green onion for garnish

After the noodles are cooked place them on a bed of lettuce, add your vegetables,  protein and top with sauce.

This is a prefect recipe for using up extra protein and vegetables.  It is very versatile and  you can add or take away as needed.  I hope this recipe inspires you to venture out and try new types of cuisine.

 

Wooden cutting board with vermicelli noodles, lettuce, red onion sliced, sliced cucumber, limes, and red boat fish sauce.

Check out my previous post on the best instant pot vegetable soup.

Wooden tray on a table with a white and gray checked dish towel.  A salt and pepper shaker and a bowl of vegetable soup.

Whats up Wingo

What are you all up to this weekend? We plan to have a relaxing weekend and I hope to get caught up on some housework. Let me know what y’all have planned. Next week I plan to finish up my last part of the breastfeeding series so keep watch for that. Have a wonderful weekend!

Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!

Lifestyle, Uncategorized

Oversupply and Breastfeeding Complications

wooden table with dishcloth cup  of tea and a notebook

Oversupply and Breastfeeding

You may be thinking to yourself that oversupply is a blessing and wonder why am I even including this as part of my series. However this is simply not the case. There are many problems that may arise from oversupply and this post is to help those women who may be suffering from this breastfeeding problem.

I dealt with oversupply with my little one and it caused tremendous havoc on our nursing experience. We were faced with a forceful letdown, acid reflux and a very unhappy baby that hated breastfeeding. There was nothing more heartbreaking than watching my baby scream, choke, and pull away from the breast. It was far from my dreams of a connection and peaceful bond that I had imagined.

Once I found some solutions, our entire experience evolved into what I had always dreamed it would be. We are still nursing today and I am so thankful for this information that I am about to share with you.

Causes of Oversupply:

Oversupply can occur early on before your milk has had a chance to regulate. As breastfeeding is all about supply and demand if you are pumping excessively you may produce too much milk. Most lactation consultants advise you to wait until your baby is around three to four weeks old if possible before starting to pump. This will allow your milk to regulate as your baby will tell your body how much milk to make and will help to prevent oversupply.

Forceful Letdown:

A forceful letdown goes hand in hand with oversupply. My little one would nurse until my letdown, then pull off and scream. In the process milk would end up everywhere, and I began to feel inadequate. I was starting to question why was my baby not wanting my milk? Was there was something wrong with me? I didn’t realize that it had nothing to do with the quality of my milk, but instead the quantity.

How to Slow a Forceful Letdown Due to Oversupply:

Here are some of the best solutions to this problem. These have made a tremendous impact on me and my babies nursing journey.

Start by pumping first, once letdown has been achieved put baby on the breast. You can let the baby nurse, then once letdown has occurred, pull baby off to catch it in a burp cloth or towel, then place baby back to the breast. My favorite and the one tip that was a complete game changer for me and my baby is laid back nursing. When you are laying down and tummy to tummy your baby can better control the flow of milk, and they are able to nurse at their pace. Putting these simple tools into place is what changed our breastfeeding relationship and finally got me into a good headspace.

Check out my post on my top breastfeeding essentials here.

Infant baby girl wrapped in white sheet with pink bow in hair.

Supply and Demand:

If you have an oversupply of milk you want to be sure to not express more than you need to. If you need relief apply the pump only long enough to give your body some relief.

You can also attempt block feeding to reduce your total milk supply. This is a process where you feed your baby from one breast only for multiple feedings. This will cause the other breast to fill up with milk but in turn will slow the entire production of milk over a day or so.

Green Foamy Stools:

One common complaint of women with excess breast milk is a baby with green foamy stools. This can be caused by foremilk and hindmilk imbalance. Please be sure to let you doctor know of any unusual stools, due to other potential issues like allergies etc. If you have determined their is a imbalance of foremilk vs hindmilk you need to monitor the ratio carefully. The foremilk is the milk at the beginning of the feed and the hindmilk is what is found at the end of the feeding, it contains a higher ratio of fat. If your baby is having a hard time achieving this balance be sure to pump beforehand so you can give your baby more of the fatty milk found in the hindmilk.

Supplements for Reducing Oversupply:

Sage and peppermint oil and spices can be helpful to decrease your milk supply. This can be used in tea, as an essential oil and as added spices during cooking. Be sure to remove oil from the breast before feeding.

Donation:

As my little one got older my milk supply regulated and she was able to better control the flow. The Laid back nursing position made the most difference for me and my daughter. Our nursing relationship became one that I’ve cherished. I found that I was still producing more milk than she needed so I looked into donation. I highly recommend this as it’s an excellent way to help another in need. I look forward to the day that I can tell my daughter the impact she made in another babies life. I used Mother’s Milk Bank of Austin for my donations. They have several donation sites around the country and more than likely have a location near to you.

Please be sure to check out my previous breastfeeding post on low supply

stand up deep freezer full of bags of frozen breast milk

Whats Up Wednesday:

I hope yall’s week is going well. We finally broke down and bought my daughter an e- writing board from Amazon. She has been obsessed with coloring lately and I’m happy to report she loves it! The biggest bonus is I don’t have to worry about her changing the color of our furniture! You can check it out here if you are interested. I look forward to sharing with you an awesome recipe on Friday so stay tuned!

Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!

Recipes, Uncategorized

The Very Best Instant Pot Vegetable Soup

Wooden tray on a table with a white and gray checked dish towel.  A salt and pepper shaker and a bowl of vegetable soup.

Instant Pot Vegetable Soup

So I don’t know about y’all but its been hot over here. I am so over summer and more than ready for my favorite time of the year, FALL. The food, the weather, leaves, decorations, ALL THINGS PUMPKIN!!! Don’t get me started, I might not stop!!!! Since fall can’t come fast enough, I figured I would bring a little bit of it to me. On today’s Foodie Friday I will be featuring my Instant Pot vegetable soup.

If you haven’t used an instant pot before you’re totally missing out!!! Its essentially a pressure cooker but the one I have has seven different cooking modes. It functions as a pressure cooker, slow cooker, rice/porridge maker, steamer, sauté/browning, yogurt maker and warmer. This is the perfect kitchen gadget for those looking to minimize! You can do so much with this thing and it has come way down in price. My favorite website Amazon puts it on sale frequently and with the holidays coming up this is the perfect gift! Here is the link if you are interested in purchasing it. Now lets get into this recipe.

Memories

As a kid I remember loving my Grandmother’s vegetable soup. It was warm, comforting and definitely one of my favorite meals at their home. As an adult, healthy and easy are two of my favorite words when it comes to a recipe. This recipe is so versatile that you can add any vegetables you may have on hand frozen or fresh, it is the very best way to use up some veggies before they go bad. Now lets get onto this recipe.

Instant Pot Vegetable Soup

I want to first clarify that if you do not have an Instant Pot you can most certainly still make this recipe. All you need is a pot and a stove top to cook it on. Remember you can leave out anything or add in anything, this soup is very forgiving and I honestly make it different every time just due to what I have available in my kitchen.

Here is what you will need for serving 4 to 6:

  • Ground beef 1 pound, grass fed if you can, if your beef is really lean add in some coconut oil or fat of choice.
  • 1 small white onion diced
  • 2 minced garlic cloves
  • 1 cups sliced carrot you can even use frozen.
  • 1 bunch of kale chopped
  • 1 can of diced tomatoes with the juice organic if you are able
  • 2 small zucchini diced
  • 2 small peeled and chopped potatoes
  • 2 tbsp Italian seasoning, 1 -2 tsp salt, 1/2 tsp pepper
  • A splash of red wine vinegar to taste
  • 1 small head of chopped cauliflower
  • 32 ounces of bone broth.  I like beef broth but all we had was chicken.
  • Parmesan and parsley as a garnish

Start by turning your instant pot on to saute. Add ground beef and oil if using. Cook for around 5 minutes add onion and garlic. Saute until translucent and ground beef is cooked through.

Once your meat, onions and garlic are cooked through, add in all of the other ingredients except Parmesan and parsley stir and close the lid. Select the manual setting and set it to high pressure for 5 minutes.

Let the soup depressurize naturally or if you open before, be careful to place a towel over the release valve to avoid soup splatter.

Garnish with Parmesan and additional salt or pepper if needed and ENJOY!

Check out my previous post for the best 10 minute dinner here.

White bowl filled with chicken cheese salad and dressing

Whats up Wingo

We don’t have much planned for the weekend and I’m pretty happy about that. Sometimes its nice to have a relaxing weekend to recharge. Next week I will be bringing you another part to my breastfeeding series. As always I will have another awesome recipe for you on Friday. Have a great weekend everybody. Let me know what you all have planned and if you try this recipe!

Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a small commission if you complete a purchase after following the link . Thank you for your support!

Lifestyle, Uncategorized

How to Increase your Milk Supply While Breastfeeding

stand up deep freezer full of bags of frozen breast milk

How to Increase your Milk Supply While Breastfeeding

In this second installment of the breastfeeding series I will be talking about how to Increase your milk supply while breastfeeding. Breastfeeding can come with many struggles one of those being low supply. At times during my breastfeeding journey I have found myself struggling to produce enough milk. I am going to include in this guide some of the things that have worked for me and some ideas on how to increase your milk supply while breastfeeding.

How to Increase your Milk Supply While Breastfeeding: Supply and Demand

The most important thing to remember is that breastfeeding is all about supply and demand. The more you breastfeed the more milk you will make. Our bodies are extremely smart and for the most part are able to increase supply when needed. The number one key to low supply when in doubt is nurse nurse nurse.

Is your Supply Really Low

It is common for moms to think that their supply is low when in reality it may not be. A mom might think this if they find their baby nursing more frequently. You may have heard of the term cluster feeding. This is when a baby will feed more frequently than usual. Cluster feeding is common during growth spurts however baby will soon resume normal feedings and this not a cause for concern.

Another reason why a mom might think they are not producing enough milk is because they are not as full or find they are no longer leaking as they have in the past. Your milk will self regulate and you may find with time that you may not leak or be as engorged.

The best way to tell if your production is reduced is through the babies weight gain and diapers. Be sure to keep track of how many diapers they have daily and talk to your pediatrician if you are concerned. I am linking a great article on how many diapers you should be changing daily from one month to one year here .

Pumping and Nursing

If you are a nursing mom that is not pumping you want to bring the baby to the breast frequently. The key here is frequency, not necessarily duration. Be sure to take the time to nurse every one to two hours including both breasts. Even if its just for a short period of time you are still stimulating your breasts to make more milk.

If you are a pumping mom be sure you have a high quality pump as this will help you to express more milk. Here is the link to the pump I used. Pull out that pump after each breastfeeding session. Even if you find you are not producing any milk you are still stimulating your breasts to make more milk.

It has been proven that a lactating mom will produce more milk in the morning. Add in an additional pumping session and take advantage of that window when your hormones for milk production are high. I would feed my baby and then add in an additional pumping session every morning. I would then stock pile the milk for a rainy day. I continued to do this until she was a year old and we were no longer donating.

How to Increase your Milk Supply While Breastfeeding: Power Pumping:

If you have not heard of power pumping you need to give it a try. When I started back at work I noticed a decrease in my milk production. I Power Pump on my way home at least weekly. You need an hour of time to do this and your pump in addition to a clock or timer. Please do this responsibility if you are driving, or save this until you are catching up on your favorite show on Netflix.

If you have not picked up your hands free cups or car adapter for your pump check out my previous breastfeeding post for the links.

Power Pumping:

  1. Attach your pump to both breasts and set your timer for 20 minutes
  2. Stop pumping but leave your cups on and rest for 10 minutes
  3. Pump for 10 minutes
  4. Rest for 10 minutes
  5. Finally Pump for 10 minutes, and then your done

The more frequently you can do this the better. You may not get any milk or you may find you achieve multiple letdowns that is fine keep trying and hopefully you will see an improvement soon.

How to Increase your Milk Supply While Breastfeeding: Supplementation

Supplementation can be helpful to some with a low milk supply. You should always talk to your doctor before supplementing. Also if you happen to donate milk please be sure to check with the donation company. It is important to be transparent and make sure you don’t need to withhold milk if you decide to go ahead with supplementation.

Fenugreek is a common supplement that some women swear by. I have used it since I have no longer been donating with success. I am linking the one I use below.

You can also use a mothers milk and lactation tea like the ones listed below. Traditional Medicinals and pink stork are great companies and their teas have awesome reviews via Amazon.

Another solution that some women swear by is fennel essential oil. It is applied to the breast and washed off before nursing. I have not used this myself but have heard great things from others who have. Be sure to use a good quality oil. Young Living and Doterra are a few of my favorites.

As your breastfeeding journey continues you may find that your menstrual cycle may cause you to struggle with milk production. I have found that a calcium and magnesium supplement can be very helpful see the item linked below.

How to Incorporate Galactogogue Foods

A Galactogue food is a food that helps to increase milk supply. I am listing some of the most common foods and how you can incorporate them into your diet.

  • Oats: the most well known Galactogue that is frequently used in lactation cookies.  You can purchase these cookies or make your own recipe.  Here is a link to a gluten free lactation cookie recipe from Nora of A clean Bake.  If you have Celiac disease please be sure to get certified gluten free oats as they are commonly cross contaminated with gluten.
  • Garlic: a common Galactogue and can be added to almost any dish.  Garlic has many benefits and adds great depths of flavor to your dishes. Be sure to increase it in your diet often for maximum benefits.
  • Brewers Yeast: this is a Galactogue that is frequently made with gluten. If you are able to tolerate gluten many people swear by a good beer. If not there are some non gluten sources of Brewers Yeast.
  • Fennel: Just like the essential oil this spice is also great for milk production.  It is added to many lactation teas but can be added to your food for great flavor. Think breakfast sausage or Thanksgiving dinner.

Fed is Best

Mama I see you out there struggling. Remember to do the best you can and don’t stress the rest. Stress is one factor that can definitely reduce your milk supply. Relax take a bath, and be sure to try skin to skin while nursing. As a new mom I was so focused on breastfeeding that I frequently had anxiety around it. I was scared to death that one day my milk would just stop flowing. I have had times where I struggled to produce milk but through it all I have been able to continue to feed my little one.

If you are unable to produce enough milk to exclusively breastfeed don’t beat yourself up. I do encourage you to continue to breastfeed if you are able and supplement in addition. Your baby will still get the many benefits of breastfeeding even if it is not the sole source of nutrition. If you are unable to continue breastfeeding know you are also making the right choice for your baby. Above all the noise fed is always best.

Whats Up on this Wednesday

Anyone else over summer and ready for fall? This week has been so hot in our neck of the woods. I am hoping to get some more organization going within the house. I have been following fly lady and her routines. If you have never checked her out you need to! She is a great source for keeping your house in order! Stay tuned for Fridays post as I will be featuring a recipe that uses everyone’s favorite kitchen gadget the instant pot. This recipes is chocked full of veggies and its one that will be great for a fall night.

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Recipes, Uncategorized

Strawberry Spinach Salad

white bowl filled with green spinach, cooked chicken, strawberries, red onion, pecans, and goat cheese

Strawberry Spinach Salad: Foodie Friday

TGIF y’all! Boy has it been a long week, I am ready for the weekend. This Friday I bring you a super simple salad that is definitely one of my favorites. The sweet and savory combo hits the spot and you can have this meal ready to go in no time at all. Just what I like on a Friday night.

Strawberry Spinach Salad: What you will Need

This recipe calls for very minimal ingredients and you can add or subtract as you fancy.

  • Spinach ( Organic Baby is my preference)
  • Strawberries (Organic as usual especially berries)  If you don’t care for strawberries you can try blueberries, raspberries, blackberries or a combo of all the above.  You can also sub for apples, pears, or peaches.  If you are in a big pinch add in dried fruit of your choice
  • Pecans you could also sub almonds, or walnuts.  if you have a nut allergy sunflower seeds work wonderfully
  • red onion
  • cooked chicken breast.  You can also sub in a rotisserie chicken for quick prep
  • goat cheese
  • Add olive oil and vinegar vinaigrette.  You can also sub in balsamic, poppy seed dressing, or homemade.

Strawberry Spinach Salad: Directions

  1. Start by breaking up your spinach into smaller pieces if you desire.  This is not necessary but we prefer our leaves more bite sized.
  2. Wash and slice your berries use as few or little as your desire
  3. Dice about a fourth to one half of red onion
  4. Add in your cooked chicken I use around a pound for four servings
  5. Add in around four ounces or a cup of pecans
  6. Add in four ounces of goat cheese
  7. Combine all of these ingredients
  8. Add dressing of your choice.

Strawberry Spinach Salad: Dressing Options

Below are a few of my favorite go to premixed dressings that can be found at most local grocery stores or on amazon. I like that they do not contain high fructose corn syrup, are made with olive oil, and have very little ingredients. You absolutely can mix a dressing with one part vinegar to two or three parts oil and add in spices of your liking.

It is World breastfeeding week and in honor of that I would love for you to check out my previous blog post on breastfeeding here.

Newborn baby in white sheet with pink bow in hair

Whats up Wingo:

This past weekend I was able to get the master closet organized and am super pleased. During all of that organization I found and purchased this mirrored jewelry organizer. It was just delivered from amazon and I can’t wait to get it put in the master closet. If you missed my previous post this week about vitamin d and how important it is click the link here. I also posted a picture of our sloppy Joe sweet potato to Instagram it was a big hit! Make sure you are also following me on Instagram for more frequent postings. What have you all been up to this week? Let me know what recipes you all would like to see in the future. Happy Eating!

Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link. Thank you for your support.

Recipes, Uncategorized

The Best Gluten Free Salmon Cakes

White plate salmon cakes and remolaude dipping sauce

The Best Gluten Free Salmon Cakes: for Foodie Friday

I hope everyone has had a good week and is looking forward to the weekend. Today I have a recipe for you that features the best gluten free salmon cakes. Growing up my mom frequently made salmon cakes and they were always a big hit. I didn’t realize just how simple and healthy those lovely golden brown patties could be. Now that I am gluten free I find these as a super easy go to meal when I need to get a little more fatty fish into my families diet. Stay tuned for the recipe, but first I’m going to tell you a little bit about why you need to make these cakes.

The Best Gluten Free Salmon Cakes: High in Omega 3s

Salmon is considered a fatty fish and it is high in Omega 3s. As I have mentioned in a previous post Omega 3s are essential to our diet. Essential fatty acids are those that can not be made within the body but instead are obtained through our diet. Eating fatty fish a few times a week is a great way to ensure that you are getting adequate levels of omega 3s. The only problem with this is cooking fish the same old way can get super boring. In comes the Salmon Cake to the recipe rut rescue.

The Best Gluten Free Salmon Cakes: Family Friendly Recipe

This recipe is not only healthy and easy but is family friendly. It can be difficult to get kids to eat fish at times especially fish with a stronger flavor like Salmon. This recipe is definitely kid friendly and once you add my Remolaude sauce it will be a big hit.

The Best Gluten Free Salmon Cakes: Ingredients

cutting board with sliced lemon garlic and red onion

For this recipe you will need the following:

For the cakes: Serves four to six

  • four 6 oz cans salmon skinless boneless. Wild caught is the best
  • 1/2 cup red onion diced
  • 1 egg
  • salt pepper to taste
  • 1/2 tsp garlic powder
  • a splash of lemon juice
  • 1/2 c almond flour
  • 1 tbsp parsley dried
  • 1 tbsp old bay seasoning or seafood seasoning of choice
  • 1/3 cup gluten free panko bread crumbs plus more for dredging
  • 2 tbsp coconut oil for frying the cakes

Remolaude Sauce ingredients: You may want to double your recipe its just that good

  • 2 cloves garlic finely diced
  • 2 tablespoons red onion finely diced
  • 1 tbsp relish I used dill
  • dash hot sauce. I prefer franks
  • 1/2 tbsp Dijon mustard
  • 1/2 cup mayo
  • 1/2 lemon juiced
  • dash of pepper and old bay seasoning

The Best Gluten Free Salmon Cakes: Directions

Remolaude Sauce:

This sauce can be made ahead and actually tastes better if done so. However if you are in a hurry it is still delicious if made right before serving.

Finely dice 2 cloves garlic and two tablespoons onion place in a medium bowl. Add relish, mayo, Dijon mustard, dash of hot sauce, half of lemon that is juiced, and spices. Stir all to combine.

Refrigerate until ready to serve.

bowl of remolaude sauce on counter top

Directions for the Cakes:

Start by draining your salmon place into a medium to large bowl. To the bowl add one egg, 1/2 cup diced red onion, splash of lemon juice, spices, and salt and pepper to taste.

Next add in 1/2 cup of almond flour and 1/3 cup gluten free panko bread crumbs. Combine the ingredients and refrigerate for about 10 minutes. After refrigeration If you find your mixture to be do dry add an extra egg or if to moist add addition bread crumbs. Use your hands to form into patties however large or small you prefer.

Fill the bottom of a plate with some additional bread crumbs and dredge your patties in the bread crumbs and press to coat flip and press on additional side.

To Fry:

Put two tablespoons of coconut oil in a frying pan and heat to medium high heat. If you do not like the taste of coconut use refined coconut oil instead of unrefined. You can also use a different oil of choice.

Once your oil is warm add your patties in a single layer pan fry until golden brown. Flip and fry on additional side.

Once cooked through and golden brown place on paper towel lined plate to absorb extra grease.

Serve along side coleslaw or sweet potato fries and enjoy!

Check out my other recipes for more salmon inspiration.

Foodie Friday: Cobb Salad With a Twist

Whats Up Wingo

I hope you all had a great week and enjoy your weekend. We plan to do some swimming this weekend and I hope to get my closet organized. We recently bought a Eufy which is a robotic vacum cleaner for the upstairs Ill place a link below if you are interested.

https://amzn.to/2ywAPN4

As you can see I am feeling the need to purge and clean. Coming up next on the blog I have a few posts planned. One is all about vitamin d and my breastfeeding series is still in the works. Hope you all have a great weekend let me know in the comments how you plan to spend it.

Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link. Thank you for your support.

Recipes, Uncategorized

Shrimp Alfredo with Asparagus

Shrimp Alfredo with Asparagus

Shrimp Alfredo with Asparagus for Foodie Friday

Welcome to the second edition of Foodie Friday Shrimp Alfredo with Asparagus. I am always on a mission to find the best alternatives to pasta. My favorites provide additional nutrients and are lower in carbs. I have recently discovered the use of asparagus instead of pasta and I love it! While I am a fan of zucchini noodles, and they definitely have their place, they can be a pain to spiralize. Because they put off so much moisture, they tend to make the sauce watery. If you are an asparagus and Alfredo fan you definitely should give this recipe a try! Not only is this a healthy alternative to pasta it is extremely tasty and I am willing to bet you might not even miss the pasta.

Asparagus

Asparagus is super tasty and an extremely healthy vegetable. It happens to be choked full of folate and vitamin C. In addition to this it is a low carbohydrate, non starchy vegetable with very few calories and a good amount of fiber. Folate is a very important nutrient during child bearing years and has been shown to help decrease the incidence of neural tube defects. Vitamin C is also considered an antioxidant and is an essential nutrient meaning that we cannot make it within the body.

How to Choose and Store Asparagus

According to realsimple.com the size of the Asparagus does not determine its quality and taste. Instead look at the color and firmness of the spears. You want a more purple tent to the tips and firm in texture not limp.

According to real simple you should trim your spears and soak in a wet paper towel or cup dipped in water in the refrigerator to extend the shelf life. Check out the linked article for all the info.

Ingredients Needed for Shrimp Alfredo with Asparagus

8 oz mushrooms sliced

1 bunch asparagus chopped to about an inch long

3 garlic cloves minced

1 and 1/2 tbsp butter divided

1 tsp olive oil

one pound shrimp raw, peeled, and de-veined.

1 cup heavy whipping cream

1 oz cream cheese

1/3rd cup Parmesan cheese

Salt , pepper, and dried parsley to taste.

Be sure to check our my very first Foodie Friday where I made a Cobb salad with a twist.

Cobb Salad with a twist

Lets get Cooking

Recipe serves: 4

Prep time: 5 minutes Cook time: 10 to 15 minutes

Total time: 15 to 20 minutes

Start by de-thawing your shrimp if you have not already done so. Salt and pepper liberally.

Place 1/2 tbsp butter and 1 tsp olive oil in your pan to heat up for a minute over medium to medium high. Cook the shrimp until they are pink and cooked all the way through then set aside in a dish.

Add remaining tablespoon of butter to the pan. Place sliced mushrooms in the pan to cook until they are browned.

After your mushrooms are browned add in garlic, and asparagus and cook until asparagus reaches your desired texture. We like to leave ours a little crunchier.

Next add 1 oz cream cheese and mix well allowing it to melt. Once it has melted add 1 cup of heavy whipping cream being sure to stir constantly. When the sauce begins to bubble and thicken enough to coat the back of a spoon add Parmesan cheese and stir to combine.

Asparagus with mushrooms cream cheese and heavy whipping cream

Add shrimp back into the dish to warm. Garnish with parsley and additional Parmesan if you desire.

Remove from heat and serve.

Shrimp Alfredo with asparagus in white bowl with fork

I like to serve mine with a salad. Today we chose Cesar salad made with organic baby romaine, Cesar dressing and Parmesan cheese. Simple and tasty.

Cesar salad and Shrimp Alfredo with asparagus on wooden tray

Whats up with you?

I hope you all have a great weekend. Keep the conversation going and let me know what you all are cooking up this weekend.