PEAR, BLUEBERRY AND VANILLA SMOOTHIE.

These days my family’s new favorite smoothie is this. Super fresh and tasty for this lovely spring weather we have received (at least here in Milano.) I make this recipe for all 4 of us at home and prepare a bit extra so I can bring it  in a jar for the boys to have at Kindergarten as their mid-morning snack. This provides great energy and keeps me going until lunch.

3 table spoon Chia seeds that were soaked in water over night

1 pear peeled or washed well

1 apple peeled or washed well

1 big cup frozen blueberries

1 packet of frozen acai berry

3 tablespoons hemp seeds

1 teaspoon organic vanilla

5 dashes of cinnamon

1 handful of spinach

Blend well on high speed until smooth, I like when it is blended well. Place your chia seeds in the blender first so it all blends easier and your blender doesn’t get clogged.

You may read about the benefits of chia seeds and hemp seeds by clicking on the links. I wrote about these super seeds a few weeks ago, in case you need an update 🙂

Feel free to play with this recipe and add your favorite ingredients to it.

Hope you all have a lovely weekend.

Love JM

QUINOA PORRIDGE

Good morning, we all have very different needs when we wake up.  Some of us awake  hungry  and need a bigbreakfast, while others may want something warm and comforting and the rest might fancy something fresh and light. Some are in a hurry and others have more time. I would like to share some healthy breakfast ideas with you. As promised I will start off with quinoa porridge. This is the simple version that may also be given to babies from 9 months up.

The first thing is to make quinoa as I showed you guys a while back.

For simple Quinoa preparation,  please click here.

If you don’t have  time in the morning to boil the quinoa then you may do so the night before. You can  store it in your fridge overnight or if you have any left over from a previous meal then you can just use that. If you do have the time , boil up the quinoa for 15 minutes – one cup quinoa and two cups water.

When it’s ready place it aside, whether cold from the fridge or hot, and add it into a small pot :

– one can of coconut milk in the pot with the quinoa – heat up and stir

– teaspoon of cinnamon (organic). I love cinnamon but if you like less, then adjust it to your taste.  If you are making this for your baby just add 1 to 3 dashes.

Then you take a hand controlled food processor and work the mixture until the texture is creamy and pudding like. This feeds around  two to three people depending on how hungry you are in the morning. This is also a simple recipe to share with your baby if you are at home. Make one serving and share a meal with him  or her 🙂 For your portion you may also top it off with your favorite fruits such as: dates, goji berries, blueberries, strawberries, banana or apple.

Hope you like it. Enjoy 🙂

Love JM

@Photo, www.mamafedona.com

FINGER FOOD THAT TRAVELS EASY

I have a thing with always wanting to know what my sons are eating. I try and make every bite count for something good and useful for their little perfect bodies. All their  snacks and finger foods are a good source of vitamins and also very tasty.

I found dried berries to be a great solution, they meet so many nutritional needs. I also, on occasion, add them to my quinoa porridge breakfast. Add a  handful into a smoothie or I will just give them to my boys as is –  a dried mix in a jar when the boys need some power snacks. I even take this with me when I travel in airplanes or long car trips. It is necessary to have a little something handy to nibble on and this is good for the whole family from around 11 months and up. Airport food is rarely interesting and if we care about our choices it is mostly junk, so we don’t have much to choose from. Plus flying does not go well for everyone and sometimes it leaves us feeling bloated and dehydrated, so being prepared and bringing my own food pays off in many ways. My boys get very excited to see what I bring out of the backpack for lunch or a quick snack.

To start I keep and reuse all the jars that come through my kitchen.  My almond butter, coconut oil, sauces, pesto.. everything in a glass jar I will wash and save to use for baby food storage while travelling or out and about. Of course you can also just buy a jar but I really enjoy recycling. All you need is a small jar, box or even a little bag.

Goji berries. (Fountain of Youth)

Goij berries are new to some but old to many as they have been around for thousands of years. For a really good reason as they are wonderful, super nutritious and belong in the special SUPERFOODS category. They are a great source of iron during pregnancy and also while breastfeeding. Goji berries are a great power snack in your diet and mix perfectly with almonds.

– Boosts immune function

– Up to 4 times more antioxidants than blueberries

– Increases alkalinity

– Delivers anti-aging compounds

– Increased longevity and healthy hormones

– Provides liver protection

– Improves eyesight

– Improves blood quality

– Complete source of protein

– Enhances libido and sexual function

Mulberries.

Mulberries are wonderful because of their taste – my absolute all-time favorite berry. I was so pleased when I found out how healthy and incredible they are 😊 In the past I combined them with Goji berries and I love the combination but mulberries are another great nutritious power snack. My sons love them just like me. They carry a high level of ironwhich is why they make such a greatpregnancy snack.

– Great source of fiber

– Loaded with vitamins and minerals such as: vitamin C, iron, vitamin K, potassium,  vitamin E and folate.

– Lowers cholesterol

– Improves blood sugar controls

– Reduces the risk of several cancers

– Cleanses blood

– Cleanses liver and strengthens kidneys

– Anti-aging properties

– Prevents premature grey hair

– Prevent colds and flu

Golden raisins.

Here you may also use regular raisins,  the brown ones that we all recognize. I just found this brand of raw organic golden raisins in Centro Botanico. It seems to me that there isn’t much nutritional difference between the two. The golden ones are slightly sweeter so it might be just about your personal taste. My older son loves these a lot, so I stick to buying them from time to time 🙂 I don’t think I know a child that does not like raisins, which is a good thing since they have loads of good stuff. Although please remember that they are also high in sugar, so I’d suggest eating them in moderation. Be sensible.

– Relieves constipation

– A healthy way to gain weight because not all people have the same problems with weight. Some need to lose it and some need to keep it on. This makes a great snack  for athletes and people who do a lot of physical work.

– Cancer prevention

– Helps cure fevers

– High level of iron

– Great source of potassium and magnesium

– Protects bones and eyes against infections

– Helps bone formation and calcium absorption

– Promotes good cardiac health

This  mix is to be used as afantastic snack not as a meal . This is a great dessert or a mid-morning or afternoon “pick me up” 🙂

My sons love to snack on this during TV time and now we are spending more time in the park so a jar of this in the stroller comes in handy. As a healthy alternative to my snack cravings I will reach for this when I am in the mood for something sweet.

I hope you try and like it.

Love JM

@Photo, www.mamafedona.com

RELIEF OF LOWER BACK PAIN DURING PREGNANCY

This little routine was my best friend during both of my pregnancies. They’ve actually remained staples for whenever I feel stress in my lower back.  Nowadays I am usually cooking dinner with at least one of my boys on my hip 🙂

I was involved in a bad car accident when I was living in New York. I got hit by a car while biking. Actually in the beginning my doctors were not sure I’d survive. After hours of scans and check-ups they told me that from the impact I received they were amazed at the shape my spine and body were in. I was recovering really fast. I told them I was a Pilates instructor and that I had been doing Pilates (the original true method by Romana’s Pilates) more or less every day for the past 5 years. They instructed me to never stop and I believe they all signed up for Pilates based upon their amazed reactions. There is good reasoning behind why more and more doctors are recommending Pilates to their patients. After the accident it took me many months of pre-Pilates routines and practicing small exercises to rebuild my body. I did this  back then to soften my muscles and the breathing really helped to relieve the tension that was built up in my back. This was not  strictly Pilates, it is a blend of Pilates, yoga and classical exercise many professional trainers and athletes do. But after a full day of teaching Pilates my back was sometimes very stressed and I started with this routine and each time I felt much better. Then during my pregnancies my back started acting up a bit again, so  I started practicing my routine about 4 times a week to help relieve the tension. It is so important to make time to take care of our bodies, I might have ended up with some terrible physical problems if I had not taken such good care after what happened. So I hope I have inspired you to all help heal your problems if you have them. Or make your body strong to prevent them.

I asked my friend Manuela to join me for an hour or two to help me show you all the exercises.  I thought it might be helpful to see it performed with a beautiful belly to understand each position and how to get into them. After our session she told me she felt more relaxed and her back definitely felt better. I would now love to take the opportunity to thank and congratulate her as she delivered her healthy baby boy a few months ago and is now rocking motherhood!

 

You start by sitting up tall and centered on a block or a rolled up blanket. Close your eyes, feel your body and take slow, deep breaths through your nostrils for a few minutes just to center yourself and focus only on you. Dedicate this moment to you.

Take your left arm up and reach it in order to find a good stretch on your left and keep on breathing deeply. Make sure your sit bones are grounded to the floor and gently pull your navel in and up towards your spine. If you are pregnant be gentle and just create a loving hugging feeling towards your baby, let your core muscle hug the baby in and up towards your center and keep breathing slowly through your nostrils. Then repeat on the other side you can do 4-6 sets on each side.

Lean forward and find your way to all force – which means on your hands and knees. Shoulders over wrists and hips over knees. Inhale and round your back pulling your navel in and up towards your spine, gently squeeze your seat (butt) and then exhale and open up your chest and shoulders and look up. Always have the feeling of your waist is getting longer without you lifting or raising your shoulders up.

Now find your way to lie on the floor with a little fold up towel or blanket under your head. Just make sure you are comfortable.

Have another towel by your side and place it on the middle of your foot, make sure your hips are even and square then press your hip bone forward to increase the stretch and flex your foot so the heel goes up towards the ceiling. Keep on taking deep breaths and relax your shoulders. Make sure to do both sides and if you have the time it id great to repeat a few times – each leg up to 4 sets.

Now look at the photo below and find your way into this position. Bend your right knee and place your left ankle on the right knee and grab the right thigh or knee and make small movements. Rock from side to side and you will soon feel how the circulation around your hip will start to flow – this is my absolute favorite. Make sure to keep your neck and shoulders relaxed and your waist nice and long. You can control how much stretch you get by how much you pull your leg towards you and push the opposite knee away from you. Remain here and take 10 deep breaths on each side and repeat as desired.

Then keep your leg position but lower the leg you hold on to towards the floor, then lean towards one direction and look the opposite way. You will experience a great stretch in your lower back, hips and even your chest and shoulders. Relax and breath deeply, switch sides a few times.  I like to remain on each side for about 10 deep breaths and I do about 4 – 6 sets on each side depending on the time I have.

Then take a few breaths just lying on the floor with your legs bent – take few deep breaths here 2-6 and feel how much circulation you have in your lower back and hips before you move in to the next position. You can also let your knees relax together.

Now find your way slowly to “child-pose” meaning your big toes together and knees apart. Open your knees as much to fit your beautiful belly in-between your thighs. Walk your hands forward and let your forehead rest on the floor. If you are far into your pregnancy, have a big belly or are simply more comfortable  then place a little towel under your forehead. Now really, really relax and just keep breathing deep long breaths. Place your mind inwards, calm down and make a connection towards your little baby 🙂

Finally, if you still have some time to relax even more and this right here is my all time favorite pregnancy pose! Place your feet up against the wall. This is great for swollen feet and tired legs as during pregnancy blood circulation flows much slower down towards your feet. This will leave you feeling energized and brand new beautiful pregnant mamma 🙂 I used to take mini naps like this when I was feeling tired. Oh, how I miss being pregnant.. it really is a wonderful time, at least for me it was.

If you have an extremely supportive partner or friend who is willing to pamper you during this time of rest have them give you a little head massage for deeper relaxation. I did this here for my sweet Manuela.

I started by gently pressing and massaging the area where her neck and head meet.

Next gently press her shoulders down where she can feel a great stretch over the chest area, keep this for a few deep breaths then take a little break and repeat about 3 times.

Gently press between the eyes three times with the head straight down towards the floor and then massage little circles between the eyes.

Keep massaging until you find your way towards the sides of each eye. Perform about 20 circles here or as much as the beautiful mamma pleases 🙂

Then I hook my fingers under the eyebrow in each corner towards the nose. This area is very sensitive so press gently about 5-10 times.

You may certainly be creative and add more treats to this rest and spoil the mamma to be. She truly deserves it!

When you are all done place the soles of your feet together, bend at your knees and feel a wonderful stretch in your hips for a few breaths.

Gently roll over to one side and take a few breaths before rising. When you do,  do it very slowly to prevent you from getting dizzy.

I am sure you are feeling much, much better by now; at least I truly hope so. If this routine got you going then feel free to incorporate more exercises into it. I would love to hear all about it. Just make sure to listen to your body. Never do anything that does not feel positive to you,your own body knows it’s limits.

Love JM

@Photo, www.mamafedona.com

MOTHERHOOD LETTER

A week ago I was in London for a  Mother’s Spell project. I had to travel there and stay the weekend to attend a few meetings and this  meant I was alone  for a whole weekend without my little family. How strange that was! Completely amazing at first but so confusing at the same time. I had no idea what to do with myself. I would start walking and then turn around, change directions and try to make some plans on how to spend my day . I had no idea what to do with my time since there weren’t any of the usual constraints on it.  After the first afternoon of walking, thinking and coming up with ideas for Mother’s Spell  I started to think about my own family and realized the strongest thing on my mind was “motherhood”. How much mothers do each day and  have done for years and years.

It got me thinking of my two grandmothers that  are completely amazing and worked so hard all their life. One raised 5 children and the other one 4 with just over a year between each child. They stayed home and worked out of the house as well. They are both so strong and understanding of everything I speak to them about. They give the best advice and when I ask them questions about how they did all they did, they both smile so beautifully and with a distant look in their eye say, ” Johanna,  I have no idea I just did what needed to be done”. This is what we are all still doing. Every mother in the whole world. My grandmothers have both fought for women rights through the years by teaching us how to be good human beings and how to make the most out of each moment, loving us and telling stores of how things used to be years ago. Hearing their stories and seeing how so much has changed towards women and mothers makes me want to keep fighting forward. There has been a huge shift already , but of course,  there’s always room for improvement. I feel that they are so beautiful and powerful for everything they’ve done.

My own mother is so strong and did so much on her own without a  man by her side. Everything she has accomplished was by sheer hard work. I know there are many women out there with men by their sides, but at the end of the day they are the ones who run the household –  the woman, a mother.

While in my room that  Saturday morning in London I was thinking and trying to jot down all my thoughts on paper.  I made a little video onInstagram asking everyone for their own thoughts on motherhood and what it means. I received many beautiful emails and I thank you all so much for them, they were a great help. One email stood out from the rest and somehow it just got me, I could feel this mother’s feelings. I asked her if I could post it here and she said yes.

So here is her letter:

“I have just seen your video on Instagram, in which you talk about motherhood..and I decided to share my little experience.

I have a beautiful boy who will be 1 year old in march, and the only thing I knew for sure in my life was that I wanted to be a mother.

I prepared myself for the role for years (if you can even be prepared for this!!) reading books, babysitting and talking with other mothers, and inside me grown the idea of what kind of mother I will be.

A calm and mindful mama, a mother aware of her role. A kind of education I haven’t experienced in my life, and that is not very common where I live.

I think that in the last 10 years motherhood has throughly changed: unlike our grandmothers or mothers we choose to be mothers, and we can also choose

what kind of mother be, while once mothers were less aware of the result of their actions, and less interested in children education.

Not that they didn’t love their children, ofcorse, but I think they ask them self so little about what to do with children: they just do what their mothers have done with them.

Nowadays we have internet, we have so much informations about motherhood, we read blogs, we get in touch with other cultures.

And that is so good, but also very stressful. We have so many expectations for us and our lives, and sometimes we feel overwhelmed.

And yes, as you say, we have so little credit for our job. Or, at least, our job is payed every day with love, kisses and smiles of our little ones, which is the best pay I could ever ask for.

But society doesn’t exploit motherhood.

Before having my baby I worked full time, but after his birth I felt that I will not continue to work all day.

It would mean to stay away from my boy from 8 in the morning to 18.30 in the evening.

He will spend his whole day with someone else : someone else would see his smiles, someone else will hold him and get him to sleep, and it will be someone else’s face that he will see when he wakes up.

I could not bear this.

I asked for a time reduction (we could not afford to live with just my husband’s income) and they denied it. My boss said that mothers are not good at work, they are always at home because babies are sick, they are not focused anymore on work.

I was at a crossroad: work full time, or quit my job.

I decided to quit.

And nobody, except my husband, were at my side. Every person I talked about thought that I was wrong, that I made a huge mistake and that I will never find a part time job.

Nobody understood my reasons, as simple as they were: I just wanted to stay with my baby. I didn’t give him birth  to let him grow without me.

I know that so many mothers do that, and I think that is so very sad.

When I heard your words on Instagram I just thought about this: it is true. The work of a mother is underestimated.

If a woman choose to be a mother and stay with her children is automatically a failed. Our society wants us to be working mothers, perfect mothers and loving partners.

I think that is a big trap.

Society doesn’t understand how important our everyday work is: we are growing the next generation, and if we want them to be better than us we should work on that.

This is what I think, and I’m sorry that I’ve wrote so much, but I think that you can understand what I mean.”

I found out she is also a blogger and you can check her out at :

mindfulmammablog.blogspot.it

I hope you can find comfort in her words in case you are in the same position. I believe mothers are the best workers because we handle so much in a short time. We accomplish a lot each day. It is very unfair that if we take some time off work to raise our children that we get penalized and have trouble finding  a  job later on in life.. Being a mother is a good thing,  In fact we need more mothers for the big jobs. I would love to see more mothers as presidents, nothing has stopped us thus far. I hope to see this change in our world. Criticize each other less and push forward. Look up and far – just go there!

Love JM

@Photo, www.mamafedona.com

HEMP MILK

This is so easy to make!

If you are looking for an alternative to regular dairy milk this is a great option. Also, if you would like to to gain a few extra good calories for you or your children this is it. The taste is quite specific, unique nutty kind of flavor and if you are not in love with it you can absolutely add organic vanilla or raw cacao powder to your milk. If you add this milk to smoothies they become creamier and yummier.

I add one cup of hemp seeds in a high speed blender and then around 3 cups of water. May depend on how strong you’d  like your milk to be, I usually do 3.

Then all you need is a milk bag, mine looks like this. You should find this in some grocery or  kitchen supplies stores.

Open the bag or hold it over a big bowl and just pour the milk through.

Then gently squeeze the bag to push the rest of the milk out.

That’s it!!

I love this! Now I just have fresh and simple ingredients in my milk but you may add fresh or frozen blueberries , raw cacao powder or both 🙂 This is excellent for a healthy weekend treat that is very nutritious for both you and your children. They will love it.

Buon appetito

Love JM

@Photo, www.mamafedona.com

SUPPORT FOR MOTHERS

If there is one thing I understand about being a mother it’s that without a doubt, one of the most underestimated jobs there is. Especially because it’s one of the most important ones. We are raising the future, we are raising the next generation, we are raising human beings and they better be good ones so they can help us change the world! (we could really use some help with this these days)

A mother carries a lot of pressure to be a multitasking supermom/hero with little to no support.

When I took time off from work to be at home with my son and then just 1 year and 8 months later my second son appeared people would often comment, “ah ok,  you are JUST a stay home mom!”  Give me a little head tilt to one side and say,

” ah, good for you” and then move right along with the conversation. The shocking part was that most times these phrases came from women – full time working mothers at that. These were mothers who started working right after giving birth,  only 3 weeks to a few months later.  I am almost positive if they’d had the proper support to stay home with their babies they would have taken this opportunity. It might have been a sense of guilt they carried in not being able to JUST be a mother for that time period and be at peace. This breaks my heart. A mother who would love to be able to JUST stay home and take care of her newborn. Newborns need their mothers and we need to be able to provide that. Truthfully this topic makes me quite emotional.

Life sometimes seems to be a race between adults competing for the title of , “who is living the best life” and Ibelieve our children aresuffering because of this. They are left in daycare or with a nanny at only 3 months of age and sometimes even younger. Working mothers, you know I respect you and please do not misunderstand what I’m saying. My one and only point is that our society should be supporting US a lot more in the early years of our children’s lives just as in the latter years. To have the opportunity to work, but also be able to give our children our time. If we had more women in politics and higher positions, managing our society and so on I strongly believe this would be fixed. As women we are naturally stronger than men and able to juggle and multitask much better.

As most of you know, I am from Iceland. This is a country where mothers get extremely good support in comparison to many other countries. Generally speaking, a mother stays home for about the first 9 months of her child’s life but with  little monthly pay. Although this does depend on the salary and position she has or if she was studying. Sadly,  most of the time this pay is very far from enough to be able to keep a family afloat, but at least it is something. There is much room for improvement and I hope to see financial and emotional support for mothers increase in the near future.

I am sure almost every mother would love to stay home with her newborn, at least for the first 9 months of his/her life and then slowly prepare for a return back to work. I believe there is something very wrong with our system if this isn’t possible.

Motherhood is a constant multitask and your mind is never quiet.  We always feel guilty and if something goes wrong we always blame ourselves. It can be emotionally exhausting. Then of course it’s also the most amazing job because we love our children so much  and every single moment is so unique and special, even if most days seem completely the same. We should be paid and supported during early motherhood. Somehow I am sure if men would carry children and have to breastfeed they might have more time off from work to recover and spend time with their babies. If mothers and families in general would have more support from our society,  I strongly believe our world would be a much better place. Children would be happier because mother is happy. She also may allow herself to be proud of JUST  being a stay at home mom and not feel constantly judged or less of a person because of it. Therefore the father is content  and the whole family is more at ease and peace. The whole familial  atmosphere may feel calmer.

Having a young family is hard. You are handed this with little to no support, a whole new life and you as a mother and father become new people. I know this is how it has been for generations, so this should come natural to us. In many cases it does, but sometimes it doesn’t and there shouldn’t be shame associated with this….we are human. Even to mothers who are able to adapt naturally to this change and  feel entirely blessed in their new role, parenthood can still prove to be a shock and still requires much needed support. It is extremely important for a new mother and father to be each other’s rock throughout the process.

This little new person is now yours and the responsibility falls on both mother and father. It’s very important to stick  together and stand by each other. If you constantly see your partner making an effort then you will  feel better and even more loved and so will your baby. Although your baby is small it understands every emotion in the household.

This topic is sensitive, but it’s also burning in many mothers’ hearts. I feel that it’s time to open this topic without judgement. Simply be able to support each other without fear of criticism. Take small and important steps to make our children’s world and ours better. The question is what can we do to make this change??

Love JM

@Photo, www.mamafedona.com

GLORY OF GINGER

I am pretty sure I am not the only one who is now eagerly awaiting spring. February and March are not really my favorite months of the year, plus it seems that every person around me (myself included) has a cold. When I was studying Pilates teacher training in New York,  I was friends with a girl who was half Japanese and she taught me this hot ginger water recipe that remained with me over the years. I still do this every now and then to prevent colds, flu and to gain overall better health. I have learned more about thisAsian herbal remedy since then that has helped me understand why I feel much better by making this a part of my lifestyle.

Ginger has been used as natural medicine for over thousands of years in Asia that then spread to the rest of the world. It is now grown in Indonesia, India, Australia, Fiji andJamaica. Ginger can be used in many different ways in the kitchen such as in soups, stir-fried vegetables, oven roasted vegetables, grained over fish, sauces, baking goods, smoothies. Also you can add a great kick to a cold pressed juice or even just regular juice. Use it alone and take a shot of pure ginger juice before each meal. You may find ginger in your nearest health food store, even regular grocery stores usually carry it or also in an Asian market. When you choose your ginger it should be firm, smooth and always make sure it doesn’t have mold on it.

As a second choice you may consider buying an organic powered ginger. I personally prefer fresh most times. It may be handy to have ginger powder in your spice selection in case you run out or may want the convenience of  being able to throw some into your soups and other dishes.

Ginger’s special powers are:

Reduces inflammation: most of us know that inflammation is the root of most diseases.

Soothes and relaxes the intestinal track.

Ginger is very powerful in improving digestion. If you feel bloated often after you eat or have any skin conditions like eczema, acne or blemishes this may be a sign of inflammation in your digestive track.Ginger is very effective in reducing suchinflammation and supports the health of a good digestive system.

Relieves and prevents nausea. During pregnancy ginger is a natural, wonderful option if you have morning sickness. It is also known as a nausea relief remedy for people  undergoing chemotherapy and radiation to treat cancer.

Contains probiotics and a specific kind of fiber which causes good bacteria to grow.

Boosts recovery from exercise soreness in muscles.

Often known as a more powerful pain reliever than medical medicine. For example, period cramps or arthritis pain.

As you see, there is a lot to gain fromginger. I can really swear by how efficient it is. When I make the gingerwater, I usually make a huge portion and drink up the water and then reuse theginger about 3 times. Just refill the water and boil.  I usually do this for a week to 10 days and then on an “as needed” basis.  If you suffer from strong inflammation or simply  just like the taste then you may practice it for longer.

I don’t peel the ginger,  instead I just wash it well. I usually take two to three huge ones, bring a large pot of water to a boil and in the meantime I chop up theginger in rather small slices. When the water is boiling I throw in the ginger and close tightly with a lid then turn off the flame. Let sit for about 30 minutes or even leave overnight, the longer it stays in the stronger the water gets. Generally 30 – 60 minutes will suffice. Drink it warm first thing in the morning.  I  just leave it out on my stove and heat when I awake. And then I drink it about 15-30 minutes before each meal during the day. You can take the water with you to work in a bottle if you’d like and sip it throughout the day to stay healthy and hydrated. You can also add some lemon or lime for taste.

I hope it helps to make you all feel better, if not at least it may prevent you from getting sick. 🙂

Love JM

@Photo, www.mamafedona.com

TEACHING OUR CHILDREN TO PARTICIPATE IN THE HOME

Teaching Our Children to Participate in The Home

One of the many things I appreciate in my adult life is that my mother included me in all household tasks. She would give me chores and jobs to do around the house simply because I needed to help out. She thought it was necessary for every one of us to participate in the home. As my brothers and I grew older, the tasks we had changed and grew with us as well. For me it felt good to be needed and my mom would be so happy once we’d completed everything and always made sure to thank us very well. Of course there were days we weren’t in the mood to clean or do our part but she always explained that this is the way life is.  In our adult life there will be times when we don’t feel like doing certain things but have to anyway. For instance, she told us she didn’t always want to go to work but it was necessary and we had our own job to do just as she had hers. InIceland this is quite common and most of my friends were taught in the same manner.

I remember on Fridays my brother would be cleaning shelves in the living room and me folding and hanging our laundry while listening to Celine Dion! Now this memory is so lovely. This has prepared me to be a good worker when I entered the work force (which I did really early on as most Icelanders do in the early teen years) and now that I have my own home to run, I am much better prepared and better at it. I think this is a wonderful thing to teach our children from a young age. They may even feel more included in the home and proud of their accomplishments. I for sure plan to do this with my boys. I already have taken small steps towards this by making them clean their rooms and telling them to pick up all toys after play.  I recently started having them bring their plates to the kitchen after meals. My older son often feels so proud and happy he wants to also take my plate from the table to the kitchen.

Another thing that I believe is even more important is raising our children with food culture, which I have learned here in Italy as well. My father is a chef by profession and I guess got my passion for good food from him. I love involving my sons in the kitchen as well despite their young age. Now my older son is taller and old enough to stand on a stool or a chair next to me and he is crazy about helping out. They watch me closely pealing apples in the early morning and pick them out of my hand to eat. When I prepare our usual smoothies they watch and get to throw the fruit in the blender.  Sometimes we make some scrambled eggs together and Sebastian loves watching me break the eggs and then he gets to blend them. I don’t add any butter or milk , just plain eggs – so healthy and they love it. Slice some avocado and mix it on their plates which is always a lovely way for my younger one to eat with his hands 🙂

On some occasions we prepare salmon that has now become one of their favorites just because they are able to help me prepare it. This also makes them more willing to eat what I make for them as they feel proud of their accomplishment and can’t wait to have a taste. Kids are extremely smart and receptive to learning everything you teach. I explain almost everything I do to both of them and explain why I do certain things in certain ways and so on.  For example: Why we need to eat  healthy food. I explain that it makes us strong and well and then we won’t get sick as often.  These days my eldest  is very interested in this topic.

It can be pretty tricky to get our children to eat what we want them to eat, this is the reason why I keep repeating that you should start early with all the healthy stuff so this way they don’t know the alternatives. Believe me we are doing them a huge favor by keeping them as pure and healthy for as long as possible. Let them help in the kitchen, take them with you to the market and choose the fruits and vegetables they would like to taste. I make green juices with my boys and they have been drinking them since before they were 1 year of age. They absolutely love them! Explain why we eat healthy,  I know it does not always work and it varies on the child’s age and when you start. But if you keep preaching it , it will slowly seep into a good spot of their brain; if not now, then surely later it will be used.

I still remember the incredible woman from Puerto Rico and her words of wisdom. She is a mother of three beautiful boys and I have never seen such healthy radiant children. They had glowing skin and wide bright and open eyes. We don’t need to feed our children ice-cream to make them like us, we just need to be by their side. The most important gift is to give them your time and attention. Try out some recipes in your kitchen and have them help you. I am sure they will at least want to taste the food they have helped prepare and have some fun during the process!

Love JM

@Photo, www.mamafedona.com

SPENDING TIME OUTSIDE

In this modern age we seem to be spending less and less time outdoors. Our children are spending way too much time indoors than they used to. It’s been said that this is a big problem and creating issues we’ve never had to face before. Stress is going up by all levels and also in children. This breaks my heart. Children need a moment to run wild and free outside more than just once a week, they should everyday. When my boys spend too much time cooped up indoors I can see them get lazy and cranky. Their little bodies are just full of so much pent up energy at those times. Children have so much curiosity and creativity so by allowing them to go out explore and follow their nose towherever it may lead those innate desires get fulfilled. I believe they need to run, fall and get back up on their own. 

This way they can learn to run without falling because they will catch themselves and that is a big and important life skill. I personally think it’s never too early to acquire this skill. Kids are often much more resilient  than wethink. Since forever nature has allowed us to grow in this way.  I often see kids being overly supervised by their parents and not being allowed to get dirty because they might ruin their clothes. Obviously there should be a balance, but kids need to sit and run their fingers through sand – earth’s different elements, it is a huge part of our learning process. Getting dirty and muddy is a part of the game! Let them wonder, discover and experiment.

In my last post about kangaroo therapy I shared a bit about my first born son’s initial two weeks of life. That experience made me feel so guilty as a mother. Since then I have always felt the need to make it up to him and I became overly protective  in his first two years of life. I was sort of a helicopter mother, the type of mother I never thought I’d be. I would often over supervise him when he was running or playing in the park just to make him understand I was their for him. Catching him, protecting him and making sure he was not going to get hurt in any way. Of course this behavior can be easily understood but kids also need to feel a sense of freedom and trust towards themselves. A free space to run and the feeling of being themselves and I think they may stop falling sooner.

My son would cry very easily and give up before trying to climb a small ladder in the playground and I realized he was counting on me a 100%, so I started to change my approach. I would tell him he could do things on his own and slowly I began to see huge progress. Man, was he ever proud of himself! His ego and own sense of security started to grow really fast. I guess I was just trying to make up for the time lost when he was alone in the hospital, but my hovering definitely  didn’t do him any favors. Now with my second son I make sure to give him a lot of space. He is fine on his own climbing in the playground or being wild in nature. He falls without crying and is quick to stand back up again. Of course, I am always close by or taking part in the games they play. 

Much research has been done on outdoor activity and it’s proven to improve our overall health and sense of well being in  many different ways such as : 

Strenghtens your eyes and improves vision

Improves sleep

Reduces stress

Simply makes you feel happier

Improves short term memory

Restores mental energy

Reduces inflammation

Sharper thinking and boosts creativity

Strengthens your immune system

Improves mental health

Improves concentration

I can’t think of a better way to spend quality time with my family then to find a lovely spot in wild nature or in a beautiful park. Kick a ball around, play hide and seek, run around, look at our surroundings and just have our imaginations  run wild and free. In those moments we invent stories that happen where we are using what we see.

Now I am waiting for spring, since I am a huge fan of picnicking 🙂 Not that I let the cold ever stop me. Being outside in all weather conditions makes us stronger, strengthens our immune system. Once you return home, grab a warm cup of tea for you and the kids (my sons think they are so big and cool when I give them a cup of tea). Just make sure it’s well cooled before you give it to them 🙂

Love JM

@Photo, www.mamafedona.com