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.

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 .

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.

Steaks on a Grill
Recipes, Uncategorized

Sous Vide Steak: Our First Attempt

Sunday Funday: Sous Vide Steak Experiment

I hope you all are having a great weekend and enjoying the steamy weather. In the Wingo household we use Sundays to catch up on cleaning and getting ready for the week which generally includes some meal prep and a trip to the grocery store. As a family we have been trying to spend more time outside as Amelia gets bigger and we decided it would be the perfect day to grill out while relaxing by the kiddie pool. We recently got an Anova Precision Cooker which is used to Sous Vide food. We decided to give it a go and cook up some delicious steaks in a Sous Vide steak experiment. Sous Vide is a type of cooking that is done inside a water bath. This bath is at a consistent temperature to provide perfectly even cooking. It seems pretty complicated but once you get it set up its honesty super simple. This thing basically does the work for you while you sit back, relax and catch up on any shows on Netflix you might be behind on.

Getting Started

I am going to take you step by step in how we completed this Sous Vide steak experiment. I will be sure to include links to all the equipment and tools so if you are feeling adventurous you can achieve this restaurant quality meal in the comfort an ease of you own home.

Here is a list of the things you are going to need before getting started. You can use a pot or a container that is heat safe that is deep enough to hold the water and food that you are cooking. We purchased this container from amazon and it works perfectly.

The next item you need is a food saver or some kind of vacuum sealer. This is a must have for everyone! It is great for keeping meat extra fresh if you plan to buy in bulk and deep freeze. I can’t seem to find the exact food saver series as I am using, but I am linking the basic starter kit which should work perfectly.

We picked up some New York strips for grilling, but choose whichever steak you like. Make sure to google the cut of meat and and desired doness for your correct time and temperature. We set our temperature to 130 degrees for 2 hours.

You first start by setting up your water bath. On the Anova Precision Cooker there is a minimum and maximum line for water so make sure your water is within the required levels. We ending up using 9 liters and it was plenty of room for our 4 steaks. This is the link to the cooker that we have. So far we are pleased with its performance.

https://www.amazon.com/gp/product/B00UKPBXM4/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00UKPBXM4&linkCode=as2&tag=whatsupwingo-20&linkId=fda7c7e758f35c67b1b6c12695408997

This particular model has some pretty neat features including an adjustable clamp and is blue tooth capable in order for you to use your app. Pretty neat little gadget that I hope to use more frequently.

Lets Get Cooking our Sous Vide Steak

Once you have chosen your steaks pat them dry and add your seasonings of choice. Today we went with salt, pepper, garlic, and onion powder. We seasoned both sides of the meat and then placed into a double sealed food saver bag. We learned this trick to double seal the bag from Brad Leone of Bon Appetit . P.S. he makes some great recipes on his YouTube series “it’s alive”. I love that he gives different spins on fermented and probiotic rich foods. Super cool watch, so be sure to check him out.

After placing meat in the bag, seal again and this will make an air tight bag perfect for Sous Vide. Once your water is up to the proper temperature, its time to start cooking. Place the sealed bag into your warm water bath set yourself a timer and go watch some Netflix. We added a clothes pin on the side of the container to keep the steaks from moving around too much.

Hurry up and wait

While we were waiting for the steaks to warm up, we headed outside for some fun in the sun. The weather has been scorching so we definitely needed to sip on some bubly and apply sunscreen. We were back and forth between inside and outside due to the heat, but still managed to enjoy our time.

Why do little ones try and eat lotion and sunscreen? LOL! The look on her face was priceless. So as time passed we decided to get the grill up and going to cook up some veggies and for searing the steak after cooking in the Sous Vide.

Time to Grill

When you take the steaks out of the Sous Vide bath, they are going to look a little funky. Don’t worry though, the searing of the steak is a very important step and makes all the difference in look and flavor.

Be sure to turn your steak to get those gorgeous grill marks and serve it up with some parsley or an extra dash of seasoning. We added a cherry smoked sea salt to the top

https://www.amazon.com/gp/product/B00CWHX88K/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00CWHX88K&linkCode=as2&tag=whatsupwingo-20&linkId=2b32b1992e2e179146a30aea6e8d4dc5

Time to Chow Down

After you grill your steak be sure to let the meat rest before cutting so you get the maximum flavor distribution. Overall here are my final thoughts on this Sous Vide Steak. The meat was tasty and the cooking was definitely much more even. The negatives is the time it takes to cook. You have to set aside a decent amount of time but the benefit is it is mostly inactive cooking. I definitely recommend this to those cooks who have a hard time getting an even cook every time. We had a blast playing with this gadget and look forward to making more recipes Sous Vide style in the future.

Since it is hot and you need to cool down you need to check out my recipe for Tzatziki sauce. This stuff is so tasty and is made with Greek yogurt. It would be a fabulous complement to this steak or use it on a salad if you just can’t bring yourself to get out in the heat to grill.

Whats up with you?

I hope you all had a great weekend spent with your family and friends. Let’s keep the conversation going and let me know what you have been up to.

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

Uncategorized

Magnesium and How To Get More of it Without Having to Take a Pill

Magnesium is such an important mineral it is unfortunate that it is often overlooked. Many of us are lacking in magnesium and don’t even know it! Increasing our Magnesium intake can help with sleep and relaxation, anxiety, constipation, energy metabolism, and the list goes on and on. Besides the role that we know magnesium plays in the body, it is very likely that their are other functions that we are not even aware of yet!

Here is a list of magnesium and the RDA for both males and females of varied ages to help you better understand exactly how much you should be getting on a daily basis.

The RDA for magnesium is as follows (1):

Age Range: Males : Females:

Birth to 6 months (AI)30 mg 30 mg
7–12 months (AI)75 mg75 mg
1–3 years (RDA)80 mg80 mg
4–8 years (RDA)130 mg130 mg
9–13 years (RDA)240 mg240 mg
14–18 years (RDA)410 mg360 mg
19–30 years (RDA)400 mg310 mg
31–50 years (RDA)420 mg320 mg
51+ years (RDA)420 mg320 mg

As the western diet increases in processed foods and we rely less on whole foods a decrease in magnesium through the diet is noted. If you think you may be low in magnesium I have some solutions to help boost your intake.

Food First: Magnesium

It is always the best idea to start by making sure we are getting our necessary vitamins and minerals through our diet. Food first is always the best policy as vitamins and minerals tend to work synergistically. I have complied a short list that according to the NIH contain good sources of magnesium (2):

Almonds that are dry roasted without oil: one ounce includes 80 mg per serving

Spinach that is cooked by boiling: 1/2 cup contains 78 mg per serving

Cashews that are dry roasted without oil: one ounce contains 74 mg per serving

And of course we can’t forget CHOCOLATE!!

Dark chocolate which happens to be around 70-85% cacao provides around 36 mg of magnesium per 100 calorie serving (3).

It can be hard to make sure that you are getting the adequate amount of magnesium daily so on those days that you find you are not able to get enough I have you covered! Here are my top three ways to increase magnesium without having to take a pill.

1. Natural Calm:

Natural calm is a delicious way of getting in some magnesium. You can drink it hot or cold and it comes in lemon, cherry, unflavored, and raspberry lemon which is my favorite. It is vegan, gluten free, non GMO, and sweetened with stevia so it is a good alternative to those who are watching their sugar intakes. This is a great night cap. It is the perfect solution to help you wind down and get relaxed before bedtime. It is however fine to take anytime of the day. This is a must have in my pantry especially during times where I am extra stressed, and need a flavor filled boost.

2. Pink Stork Magnesium Spray

My second option is pink stork mist. This mist is marketed toward prenatal care however it can be used by men and women alike. I love this stuff as it is simply a spray and you are DONE! As the packaging states is helps with morning sickness, aches and pains, poor sleep and more. This stuff SAVED me during my pregnancy. Not to brag but I had ZERO morning sickness and I used this religiously. Six sprays equal 200 mg of magnesium. Magnesium that is absorbed is much more gentle on the gut and is great for those who want to treat a spot ache or pain as you can spray this directly on the targeted area.

3. Epsom Salts

The third option is Epsom salts. These are wonderful! They can be used to soak just your feet or as a full bath. They are relaxing and as this package claims aide with eczema, acne, and softens skin in addition to increasing magnesium levels in the body. If you desire a scent there are many different choices of salts with lavender and other essential oils added depending on your needs. This is an excellent solution for aches and pains as well as a nice way to relax at the end of the day.

Finally because I know chocolate might be your favorite way to increase magnesium I thought I might link my favorite chocolate bars

Alter eco makes several really good dark chocolate bars. They are organic and have some of the best tasting chocolate considering the low sugar content.

I hope this was helpful to learn several different ways to increase your magnesium intakes without having to resort to a pill form of supplement. Let me know if you try any of these options and please be sure to share with your friends and family!

Please be sure to comment below and let me know whats up with you and what your favorite ways are to increase magnesium.

MD knows best disclaimer:

As always I am not a doctor and I recommend you consult your doctor before making changes to your diet or adding in additional magnesium or any supplement as diet Changes or supplementation can be harmful to some individuals.

Sources:

(1) Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride . Washington, DC: National Academy Press, 1997.

(2) U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page, 2012.

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/#B1

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

Lifestyle, Uncategorized

Top Five Audio Books you Need to Hear

I have a long commute to work and need to find ways to pass the time. I love listening to the radio but I feel as though I waste away a large portion of my day hearing the same songs over and over again.  I have always loved to learn and lately I have been on a quest to increase my knowledge. Audio books have been a game changer for my long commute.

While I listen to books mostly in the car, lately I’ve been listening while doing the dishes, laundry, or any housework.  I find that I keep focused better with a book going and actually manage to get a lot more housework completed.  It also makes the tasks a lot more enjoyable.

I prefer to listen to self help, organizational, and health and wellness books but occasionally like to take the opportunity to listen to a book just for pleasure and enjoyment.

Here are my top 5 favorite audio books not in any particular order:

Girl wash your face by Rachel Hollis: Is an excellent book for helping mamas realize their worth. It is such an easy listen and is chock-full of excellent relatable info for all of us. It is definitely a must read.

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Girl, Stop apologizing by Rachel Hollis: This is a great companion to Girl, Wash your face. It goes into detail about how to achieve what you want in life. Both of these books by Rachel are fabulous and are definitely must reads for all Mamas

https://www.amazon.com/gp/product/B07FSTP9WQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07FSTP9WQ&linkCode=as2&tag=whatsupwingo-20&linkId=6a9849852e5f8633cac3e59c4ba3a35d

The 5 love languages by Gary Chapman:  This book is a must have for all!  It contains great relationship advice to help us understand our partners better.

https://www.amazon.com/gp/product/B079B7PJMV/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B079B7PJMV&linkCode=as2&tag=whatsupwingo-20&linkId=ef5ebd67c38e0c5f2a3c4e31c0cafba0

the life-changing magic of tidying up by Marie Kondo: This book is definitely organization goals!  I love her simple approach to tidying and I aspire to use her methods throughout my house.

https://www.amazon.com/gp/product/B00RC3ZGN4/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RC3ZGN4&linkCode=as2&tag=whatsupwingo-20&linkId=ef6ce5d8c7240b92ef5b736984f25b44

It starts with food by Melissa and Dallas Hartwig:  This book is a fabulous resource for those who suffer with food intolerance and want to take a more whole foods approach to eating.

https://www.amazon.com/gp/product/B00PMCGFRS/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00PMCGFRS&linkCode=as2&tag=whatsupwingo-20&linkId=74f7496158664d4092677bf3570fdcdd

I love audible and have been using their audio books for years. They have a great selection and have just about any type of book you could be looking for.

I hope this article was helpful and you found some new books to listen to or read if that is more your style.  This is what’s up with me now tell me what’s up with you and what you happen to be listening to?


Check out my Summer Must Haves here

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

Uncategorized

The Journey Begins

Thanks for joining me!  I am excited to be launching my blog!  I hope that you find it beneficial and I look forward to sharing more of my life with you!