What We Must Do

break

Hey beauties.

I have so much to say to you.  I don’t even know where to begin. And I’m not even entirely sure what’s important to share to be honest.

I’m sorry I’ve been missing a bit lately.  The truth is about 4 months after the twins were born an awful case of Postpartum Depression set in.  It took me another 2 months to identify it.  I would have called it fatigue.  I kept using the phrase “drowning in babies.”  Doing things I normally enjoy (going to the lake, reading, playing with my kids etc.) just felt empty to me.  I had to drag my body into motion everyday and I had to force myself to do basic care on everyone (myself included).  We are low on funds (my husband is a student) and have no family nearby.  So there isn’t a lot of wiggle room for date nights, spa days or even an hour at the coffee shop alone.  I was teaching 6-8 yoga classes a week and on the first week I didn’t practice I felt a DRAMATIC drop in mood.  It was then that I realized something was up.  Thankfully, I was able to see  a great therapist right away.

We agreed a low dose of an antidepressant was in order.  Combined with higher amounts of omega 3s, b vitamins, and vitamin D.  I started to crawl out of the dark hole that is postpartum depression.  And what I realized is that I am not as qualified as I want to be to meet the needs of mothers.  I want to provide the mental health care to women they deserve.  And so I started my application to grad school for clinical mental health counseling.

I found my stride as a new mom of 3 people under 3.  And then this election happened.

Some women I have talked to don’t understand the feelings of fear many other women are experiencing.  But they have been the minority of my encounters.  Many women (myself included) feel a sense of betrayal and fear.  Feel that strangers we might see on the street, our own family, and even churches have chosen to passively condone sexual assault (among other things) by electing a man to the highest office that brags about it.  I have talked to women that feel triggered from very real trauma they have experienced in their lives and feel fearful of what others might now feel they have license to do.  The worst part is, many women who voted to support him now tell us, this diverse group of hurting women, that our feelings aren’t real, they’re just whining.  Our experience is unrelated, created by media, and we should just “get over it.”

And I crawled back into that postpartum depression hole for a few days.  Feeling isolated, gaslighted, and unsure of our future, of my daughters’ future.

This post is not political.  It’s personal. As women, we need to hear each other.  We need to honor each others’ experiences, feelings and points of view. We need to come together, now more than ever, not under the new president elect, or under anyone for that matter, but as sisters.  With empathy.  With compassion.  With open ears and hearts. It’s what we must do.

As mothers, as women, we can so often call our trauma or struggle something else.  I’ ve known mamas who found it too difficult to call their birth “traumatic” though they clearly felt traumatized. I’ve known many women who didn’t realize their experience was rape until they were much older.  I’ve known women to committed suicide from postpartum depression and others who continue to blame themselves for feelings and behaviors that they don’t even know are caused by postpartum depression. I know many who don’t know that perinatal depression (depression before birth even) exists.  We can do better.  We must. We must be here for each other no matter what’s trying to divide us.

I am taking a break from coaching work to focus on my herbalism training, my family, my private yoga clients, and my graduate school goals.  I am here for you though.  In the facebook group, in my yoga classes, for coffee. When I return to working with women in a bigger way, it will be as a holistic therapist to meet the physical/emotional needs we all have.  To help with healing as a whole human being.  We are going to need it now more than ever.

 

I love you all.

Sandra

 

Elderberry To The Rescue- How We Fight Off Fall and Winter Germs

mwt-elderberry

What is Elderberry and why it’s a mandatory staple in our house for the fall and winter months?

Elderberry is one of the most common herbs used for seasonal wellness.

Used for colds and flu primarily, they contain: organic pigments, tannin, amino acids, carotenoids, flavonoids, sugar, rutin, viburnic acid,vitaman A and B and a large amount of vitamin C.

They are also mildly laxative, a diuretic, and diaphoretic.

Flavonoids, including quercetin, are believed to account for the therapeutic actions of the elderberry flowers and berries.

According to test tube studies these flavonoids include anthocyanins that are powerful antioxidants and protect cells against damage.

Elderberries also have a really pleasant taste, are safe for kiddos and for pregnant or nursing mamas as well.

Every fall/winter we make a simple elderberry syrup to take daily

1-2TBS/day for prevention, every few hours to treat illness -roughly 1-3 tsp. for kids 2 and up.

((Though with my daughter she received it as young as 1 year.))

elderberry-syrup-recipe

Syrup Ingredients:

 * ⅔- 1 c. of dried elderberries
*3-4 c. water ( some recipes use apple cider instead!)
*2 tbs ginger
*½ tsp black pepper
*1 tsp cinnamon
*1 tbs licorice
*½ tsp. Cloves
*½ tsp nutmeg(optional)

 Place all herbs in a pot.

Add water.

Bring to a boil.

Cover and simmer for 20 minutes.

Turn off heat.

Strain herbs using a mesh strainer and/or cheese cloth.

Combine the liquid with raw honey

(depending on how sweet you like your syrup use 1:1 ratio or ½:1 ratio.

So 1 cup of honey to 1 cup of syrup or 1 c. of honey to 2 c. syrup) or anywhere in between.

Other recipes use closer to 1 c. honey to 3 c. liquid decoction (the boiled liquid from roots/berries).

Stir.

Pour into glass jar or amber bottle.

Store in fridge for a month or so.

Make sure to label with dates for optimal freshness!

We have also loved turning our Elderberry Syrup into Gummy Snacks.

(great as a daily treat, or to munch on when your feeling under the weather)

elderberry-gummies-recipe

Gummy Ingredients:

 * Silicone Molds Or A Glass Pan
( you can cut them into squares once gelled)
*Beef Gelatin Powder
*2 Cups of Liquid

Mix 1 c. of cold syrup with 3 TBS gelatin.

Heat the other cup of syrup and then add to the mixture.

Whisk.

Pour into molds and put in the fridge for an hour or two. Voila!

Mama Wellness Tip- Finding your Happy Womb Breath

 

Use this quick and easy breathing meditation whenever you need to feel connected and restful.

Especially great to ease cramps or feelings of anxiety !

Click below to view the Happy Womb Breath Video and create your happy womb.

http://bit.ly/HappyWombVideo


Are you a mama struggling to find her way through the sea of information that is out there?

I would love to work one on one with you so you feel totally empowered and ready to make all the best choices for you and your little one.

Click here to book your breakthrough session

 

The Green Kind

Hey Mamas,

Sandra here.  I want to get real for a minute, shall we?

It’s the New Moon, which is a time of planting new things. It’s a fresh start – the time women would typically start their new cycle, start bleeding. The time to start herbal tinctures and plant seeds. To be honest, this feels like a waste of time for me right now.  New seeds??  New seeds?? I can’t seem to get the ones I already planted to grow! Nothing seems to be taking root, nothing seems to be sprouting.  It’s a season of struggle for sure in many areas of my life.  (And if we’re honest, isn’t there always one area that is in the middle of some kind of struggle?)  The details aren’t even that important.

I know you can relate.  Is it trying to get pregnant for you? Does the idea of trying One. More. Time. just fill you with dread? Are you afraid everyday for the fragile life that you might be carrying?

Maybe it’s pregnancy.  You know that technically there’s your baby, your future, growing inside of you, but mostly it feels like inconvenience, pain, sleeplessness, discomfort, fear, exhaustion. It’s dragging.  Most of the time it feels like it’s getting worse, not growing something amazing.

Maybe your babies are here.  Maybe they’re even grown.  You’ve done all this work to help them grow and grow yourself and you feel like those seeds must have gotten washed away with the last storm.  Where’s the progress?  Why does everything feel hard?

Mama, I’m with you. More than you know. 

Let me join you there, in that place.  Not in a join-the-pity-party kind of way, but in a real, let’s be honest, this is how it is kind of way.

I watched a sermon the other day where the pastor brilliantly talked about the place between denial and despair.  It’s called destiny.  If we deny the reality of things, we’re not optimists, we’re crazy.  If I pretended that I was feeling awesome through my whole twin pregnancy for the sake of protecting my image to clients – that’s just a lie.  On the other hand is despair.  If I just spiraled downward into a hole and gave up hope that God could or would do anything beautiful through that experience, I’d kill any chance for growth – despair.

The place in the middle is destiny.  The place in the middle is where the seeds eventually bloom.  Where the winter eventually ends and something starts to look green.  Where the joy we’ve been fighting so hard to hold onto fills us with energy and we take one more step and finally see a breakthrough.

Take one more step, mama.

You can do it.  I’ll do it with you. Plant more seeds.  Wait on the planted ones.  Water them with your tears – of sadness and of joy.  Try One. More. Time.  God’s moving in the seasons when it looks like nothing is happening or ever will. How long ago did I plant that seed of hope for a baby? That seed of health for myself? Who even remembers at this point?  Don’t give up the hope.   God is a God of green hope.  There’s a future for you – your health, your family – even if it seems like it’s buried under a lot of *shit* right now.

Happy New Moon Mamas,  See you at Harvest time. 🙂

Mama Wellness Tip- Let the Moon boost your Fertility

The moon plays a crucial role in your healthy sleep habits and in return your fertility.

Follow this Mama Wellness Tip to maximize the benefit!

Need more help with finding hormonal happiness?  Click here to schedule your Mama Wellness Breakthrough Session and get the on-on-one attention you need and deserve.

Mama Wellness Tip to make your house more joyful

Add this one thing to your shopping list for joy on your mama journey no matter where you are. It’s especially useful to enhance the romance of life. Make sure to choose roses or dried rose petals that are free of pesticides. Especially if you will be adding to your tea. What makes this even better, a girls night shared with a fellow mama soaking in the joy and sharing some tea time together.

Looking for on online collection of mama’s to join on this journey with, join us on facebook Happy WOMBen: Pre-conception, Pregnancy, and Mama Wellness. 

Junia and Elliott’s Birth Story

Finding out I was having twins was probably the only real and true shock I’ve ever had in my life.  My husband was 4 hours away at his PhD program in Minneapolis so we were FaceTiming him in while my dear friend came with me to the 20 week scan.  We were just planning to find out the sex.  I hate getting tests done, especially ones that involve poking me, so Betsy was there for moral support.  She, the mother of five, happens to love ultrasounds.

When we saw the two little heads bobbing on the screen immediately after the wand was placed on my belly, it was obvious what we were looking at.

The sonagrapher asked timidly as she confusedly looked at her paperwork and then back at the screen “have you had any appointments yet?”

Oh shit.

….

We had been trying an awkward commute situation from Sioux Falls to Minneapolis so Bryan could work on his PhD and I could keep our great babysitter, and all of my jobs there in Sioux Falls (a Birth Collective turning into a birth center, a small health food store, my yoga students, my coaching clients…) It became obvious those things were going to need to be left behind for a bigger better picture of my future I couldn’t yet envision. And the separation had already been way too hard on all three of us (Bryan, me and our almost 2 year old Fiona).

Skipping over the details of how God managed to get us out of the lease we were in and set us up with campus family housing, we packed up and moved in -4 degree weather to Minneapolis, 33 weeks pregnant with my di/di twins.

My Symphysis Pubis Pain was so bad I could barely separate my legs. Everything was excruciating.  Thankfully a wonderful chiropractor helped to relieve most of it and I was able to walk (albeit every time with braxton hicks) much better. By the time we hit 35 weeks I was starting to feel ready.

The full moon brought cluster after cluster of contractions and sleeplessness.  Restlessness. It was a Monday before I went into labor, I was 37+3 with my di/di twins.  It felt like a storm.  Clusters of uncomfortable braxton hicks contractions with a few more serious ones thrown in.  Followed by nothing.  Kept me up all night. I tried a shower, little clary sage, raspberry nettles infusion. Nothing.

Tuesday I was exhausted in all ways.  Everything made me agitated. I felt disappointed and impatient.  In ways I never felt waiting for my daughter’s arrival.  Thankfully, I have a very patient and wise husband and a great woman named Elsa we had hired to come help me with laundry and dishes and Fiona (not quite 2) who had become a great friend.

natural twin birth

37 weeks with the twins!

Wednesday morning came, I woke up still pregnant.  I had been so focused on making it to 36 weeks with these lovies that I didn’t consider what to do if I went far past that. But I lost my mucus plug and had some contractions and got really excited in spite of myself. They slowed way down to nothing though, and I could tell it wasn’t going to pick up.  I told Bryan to go to class  but as soon as he went to leave I burst into tears.  So of course he stayed.  And I spent the whole day sleeping and eating, sleeping and eating.  Mostly apple juice and peanut butter and jelly sandwiches, like a 6 year old. It was wonderful.

In the afternoon I suddenly wanted to watch Ina May’s Birth Story movie.  So we got it on iTunes and Bryan half watched from the kitchen table as he worked.  Surprisingly it was him who cried at the breech birth scene. Fiona helped me make lentil soup.

I felt happy all day.  Happy and sleepy and satiated. Bryan was convinced this was the “gathering” period and that we would be waking up late at night to go to the hospital.  I thought he might be right but I didn’t want to get my hopes up again.  Turns out he was right.

2:30 am I wake up with contractions that I think are more serious. I stay in bed. I thinkt about the idea that they could slow down..and I thinkt about the probability that they wouldn’t this time.

3:00 am I wake up Bryan to tell him he was right. I’m hesitant to move too quickly and call all the troops (doula, birth photographer, my mom, Elsa to care for Fiona…) if it isn’t going to stick.  Bryan says it’s time to go while I can still put pants on.  I listen.

4:00 am ish we leave for the hospital.  We’re in Minnesota, it’s cold and I keep all my layers on as we drive the 45 minutes to the hospital we have specifically chosen for these specific babies.  I lean on the birth ball.  My doula Kara Jo calls to check on me and pray over me. I repeat this mantra I remember from one of the The Farm midwives:

“I am feeling very open, like a flower in the morn.  Let my petals open, let my child be born.”

5:00 am ish we arrive.  Kara Jo pulls  in the parking lot at the same time.  This tiny hospital in the dark, quiet and happy.  It looks more like a tiny clinic than a hospital.  A library maybe, that accidentally left one light on.

They wheel me to the labor room that has already been set up by the charge nurse, former CNM, Stephanie.  There’s lavender diffusing and electric candles everywhere.  And they immediately get me a birth ball at my request.  Straight to the floor I lean on the ball and the contractions slow down.  For a second I entertain the thought that maybe this would slow down and stop again.  Kara Jo gently reminds me that this usually happens when mamas transition to a different place to give birth and as my body settled down and I felt safe again it would pick up.

She was very right.  I get into the large jet tub in the bathroom.  Kara Jo brings lavender and my verse that was encouraging me this pregnancy:

“There is no fear in love but perfect love casts out all fear” 1 John 4:18

natural twin birthMy birth images and prayer flags from mother blessing with Fiona are hung around the room.  A little clary sage to keep things consistent. I feel them increase and increase.  They build.  Just as I’ve watched happen to women time and time again, the intensity grows. I can hear my raga music mixed with soft hymns and a few sentimental songs like Bob Dylan’s Spanish Boots playing on my my speakers.  The rhythm is unbelievably comforting.

Kara Jo suggests I might even say the word “open” as I moan lowly through contractions.  So I do “Oooooooopen.  Ooooooooopen. Ooooooooopen.” Followed by softly “I can do this. I can do this.  I can do this.”

I don’t notice my doctor had arrived who has taken off his shoes before entering so as not to disturb me. Stephanie asks if we could put an IV port in and I agree as we’ve talked about ahead of time.  I barely notice the belly band with fetal monitors I was sure would bother me.  Stephanie ducks her head in to tell me the babies are “loving this” and doing great.

I knew they were.  As the surges move towards having no break in the waves, I start to doubt. Tears come down my face. I tell Kara Jo and Bryan who have been holding my hands that isn’t the benefit of doing this in a hospital this time that I can have drugs?  Let’s have the drugs now! I insist.  Even as I say it, and I do mean it, I know they’re smiling knowingly next to me that this means Elliott will soon arrive.

With Fiona I pushed for awhile to get her down and out, so when I started to feel the energy shift from drawing upward and collecting uterine tissue at the top of my fundus to pushing downward I thinkt I had awhile.  I know that water births aren’t officially on the menu at this hospital yet and that getting next to the tub was going to be the plan, but the “throwing down” sensation of pushing sneaks up quickly on me and as I stood up to the requests of people around me. I suddenly yell “he’s coming!” and I hear my doctor say “sit back down” so that I’m not half in and half out of the water.natural twin birth

6:51 am And out comes Elliott.  My doctor hands him to me through my legs and up to my chest he went.  “Ohmigod ohmigod I did it!” I repeat, elated.  The feeling of relief when a person emerges from you is indescribable and unbeatable. We wait just about 5 minutes and cut the cord, headed over to the bed. Elliott settled on me to search for the boob and Dr. H asks permission to see if Junia was still head down. Indeed she is. My first and only cervical check the entire pregnancy.

In my head I had decided there wouldn’t be much time between their births.  Contractions continue, though slower and less intense.  I try the birth stool, the ball.  Stephanie the nurse asks if we could do a little clary sage to keep things moving, I say yes. I begin to feel very very tired; my uterus, my brain, my legs, my emotions. Bryan holds Elliott and sings to him gently. I ask to get the tub refilled, Dr. H assures me he had already asked the nurses to do just that.

I get back into the tub and “labor down” awhile.  Just me, Kara Jo, Bryan and Elliott.  I am able to calm down in the dark, private space, as so many laboring women need: privacy and protection.  Dr. H and the nurses sit quietly outside the door listening as I search for my rhythm again.  I can feel the surges get a bit stronger, but they are still spaced apart.  Dr. H pops in his head to ask if I’ve thought about maybe rupturing her water so I don’t get too tired and neither does she.  I have realized at this point that soon after Elliott’s water had broken he had arrived.  He tells Kara Jo, Bryan and I to discuss it.

natural twin birthI’m hesitant, being a really hands off person for labor, even though my doctor assured me he would check first to make sure her head was still presenting and wouldn’t risk a cord prolapse.  I can tell Bryan feels it’s  the right decision.  I also feel very tempted by the possibility of being done.  But you can’t un-break a bag of water and I know the intensity of surges increases dramatically when the water goes.  I am honestly afraid of pushing out another person, knowing that pushing is the least enjoyable part for me.  I have to use all of my focus not to resist it. We agree to do it. Something tells me just deciding to do it would cause it to rupture.

They help me out of the tub, I walked to the birth stool.  Standing in front of it her water breaks. Relief. And then sudden dread at the immense wave of contraction I know is on its way.

9:31 am And here it is.  I muster my determination not to resist and I push into it.  I look down, I expect to see her.  Not yet.  Dr. H says ” do you see that imagnatural twin birthe of yours on the wall?  You can do that!  Reach down and catch your baby!” Another push.  Please tell me that was it.  Her head.  One more, and the rest of her came tumbling out, sunny-side up, with a gush of blood. I truly cannot believe I have done it this time.  And. It. Is. Over.

I hold Junia Moon to my chest, I quickly push out the placentas (that have fused somehow) which brings another large gush of blood and I suddenly feel all the circulation drain from my head to my feet and I lean to my left to find someone there to support me.  Dr. Hartung says he would like a bag of pitocin, I ask “whyy?”  He points out the blood on the floor and the paleness of my skin, and I agree.  Stephanie the nurse tells someone they need to get me to the bed, and I nod in agreement.

The feeling of almost passing out is a bit unnerving and I was glad to rest in the bed.  With both of my babies.  Their APGAR sores were 9 and 10 and both were a happy neon pink.  6 lbs 5oz and 6 lbs 3oz.

And the feeling that I can conquer anything takes over.  The feeling I wish for every mama as she holds her baby or babies for the first time.  Elation.  Success. Pride.  Competence.natural twin birth

Jennifer Liv Photographer & Birth Made Beautiful Doula Services Pregnancy Photos: Fresh Love Birth Photography

How to Live Mindfully From the Couch

I read a piece from the NY Times the other day about how gratitude practices have evolved to really just be self-help nonsense.  That we’ve turned the gratitude exercises from motivating us to share and help others to narcissistic-feel-better-about-yourself-without-doing-anything mumbo jumbo. 2008-01-01 12.31.54

Well they’re partially right.  There is a superficial nature to some of them.  Random sayings embroidered on pillows about embracing life or following your bliss don’t really help us in any practical way.  And they don’t help anyone else either.  (Truth be told I actually have a pet peeve for cheesy sayings pasted on walls or t shirts).

But there is a science to gratitude.  “gratitude stimulates the hypothalamus (a key part of the brain that regulates stress) and the ventral tegmental area (part of our “reward circuitry” that produces the sensation of pleasure).”

And gratitude has been shown to improve mental health and wellness.  And do you know what happens when women have improved mood, self-esteem, and mental health?  They not only have better physical health, but so do their families. In short, finding gratitude motivates us towards expressing gratitude in the world around us, and therefore makes the world a better place.  Here’s your formula: Gratitude for Mama = Happier Planet.

In short, finding gratitude motivates us towards expressing gratitude in the world around us, and therefore makes the world a better place.  Here’s your formula: Gratitude for Mama = Happier Planet.

I have been trapped in bed for weeks.

With a toddler and a grumpy husband who is slowly recovering from the most challenging academic semester of his life.  I’m 457 weeks pregnant with twins.  We’re moving tomorrow 4 hours away to be closer to his PhD program (and farther away from the budding birth center that I have been – until now- a part of building.  A lifelong dream of mine.) It’s -4 degrees outside. Did I mention that we all have had a head cold for over 6 weeks? THis particular virus responds to no amount of echinacea/vitamin c/homemade elderberry/neti pot/EOs/bone broth.  Nor the the antibiotics I finally caved in and tried a week ago in an act of desperation despite my obsession with healthy bacteria during pregnancy.

I say all of this not to complain or self-depricate but to prove my point: gratitude grows in strange places with faith; and in fact, it’s these places where it is needed the most.

I am living mindfully from the couch.

It’s not that I don’t think negative things.  There have been several occasions (ok, more than several) where I have cried into my husband’s shoulder “I give up, I can’t do it’.  He once found me in the bathroom with the lights off crying by myself, hiding from my cranky toddler (he had been gone for 3 hours).  But I believe that God is the God of the darkness and the light; the pain in the night and the joy in the morning.  And I believe that in limitations creativity begins to thrive.

“gratitude grows in strange places with faith; and in fact, it’s these places where it is needed the most.”

 

When Walls Become Doorways: Creativity and the Transforming Illness is a great book about the lives of so many beautiful artists that were limited by their illnesses and had to use creative ways to not only make art, but that the making of the art became their only way to convalesce.

My yoga practice is my favorite healing tool.  But my serious Symphysis Pubis Discomfort and consistent braxton hicks have left me with about 4 poses that are accessible (legs up the wall, cat/cow, child’s pose and heart melting pose).  And sometimes moving between them can cause me to wince in pain (though once I arrive the relief is wonderful.)  I can journal and knit and thankfully meet with clients on the phone, but I can’t cook nourishing foods, I sometimes have to ask for help to get out of the bathtub, and taking a walk is out of the question.

So what to do?   Create a new way to be mindful, to have gratitude, to praise God in a dark night of discomfort that things are growing and will eventually bloom in unexpected and awe-inspiring ways.

There will be a spring!

I breathe.  A LOT.  I rely heavily on my husband (and also my closest friends) which has brought us to many new points of understanding and love.  I read to my toddler and I knit and read and pray.

Here are my tips if you are in a season of needing to live mindfully from your “couch”.  (i.e. you need to get creative with tools for understanding and expressing gratitude):

  1. Breathe.  Nothing brings stability and humility like a cleansing breath.  A warming or cooling breath.  A deep, deep breath that reminds you you’re alive and all is well for 2 seconds.
  2. Whatever yoga practice you can do, do.  Moving the body in meditation is so pwerful and healing.
  3. Pray.  Rely on the holy spirit to lead you through your season of seeming dryness to the next season of reaping joy.
  4. Surrender.  This is in fact my bhavana for the year.  (Don’t know what that is?  Join the Virtual Mama Wellness Circle every month and find out!) There is so much beauty in the art of surrender and I learning that in small, painfully beautiful steps.
  5. Be grateful.  You can be grateful from anywhere.

 

Need help with your Mama Wellness Journey?  I’m here.  Let’s meet and get you the tools you need to create a deeper level of wellness.

Skipping the Milk for Calcium in Pregnancy

Don’t get me wrong, I believe that many people do just fine with a small portion of high quality dairy in their diet.  (Though many don’t process dairy very well at all).  However, there is a large difference between different types of dairy and how they not only affect nutrition content but can affect hormonal balance (and fertility).

Leafy greens are often something we generally don’t get enough of as a nation.  However, we’re taking tons of calcium supplements and constantly worried about calcium intake as women.  We’ve also been marketed to for a long time by a dairy industry trying to make sure we eat plenty of cheese and milk.

A much superior source for calcium would be leafy greens!  And there are many ways to include them in your diet without going nuts.  Here are a few:

  • Add them to a smoothie
  • Add some to a pot of fresh bone broth or vegetable based soup
  • Quickly sautee with some garlic as a fast side dish to whatever else you’re eating
  • Add them to a sandwich
  • Add them to an omelet or scrambled eggs

Your body will thank you for the extra calcium, but also the iron and protein! Enjoy!

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