Category Archives: Kid Friendly

social media Meal planning services available now

Meal Planning Programs- AVAILABLE NOW

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Welcome!

My name is Ellie! I have a bachelors in Health Science and am a Certified Nutritional Therapist Consultant and Restorative Wellness Practitioner. The NTC program addresses nutrition from a holistic perspective. As an organization we strive to teach the importance of properly prepared whole foods that are delicious, nourish our bodies, and restore good health. As a Restorative Wellness Practitioner I have been trained to analyze and utilize targeted assessment tools that reveal the root causes of physical or metabolic imbalances.  This provides the specific clinical information necessary to customize an effective healing program.

After spending the last year as a stay at home mom, I am excited to announce that I will offer 3 meal planning programs!

All three meal plan programs can be completed completely online. No need to schedule phone calls or face to face sessions. Each client will be sent a PDF according to the plan they have chosen. Each PDF has a questionnaire which will enable me to get to know you better so that I can best assist your needs. We will then select a start date for your program!

Plan 1: The Basic Plan: $30

This semi-custom plan is great for individuals that simply want to jump start healthy eating habits by working through a meal plan created by me. This plan is designed to be simple yet provide effective nutritional direction.  You will get: a 1 week meal plan, shopping list, ways to meal prep, and some handouts based on the quick questionnaire you completed. This meal plan can accommodate basic allergies such as gluten, dairy, nuts, and tree nuts.

Plan 2: The Personalized Plan $50

This fully-custom plan is tailored to those with advanced nutritional needs such as allergies, food intolerances, medical/autoimmune issues, etc… OR for someone looking to make a drastic dietary change. You will get: fully customized week long meal plan, shopping list, and ways to meal prep. You will also receive handouts based on your answers to the questionnaire.

Additionally, you will receive three days of customized nutritional consultation via email. This nutritional consultation will be easy and private, and will provide space for you to think through questions over a period of a few days rather than rushing to ask questions in a 1 hour session.

Plan 3: The Kid Plan (Breakfast & Lunch) $30

This plan is ideal for any parent struggling to diversify their children’s meals. As all parents know, convincing a child to eat a well balanced diet can be exhausting. Let me help! I will create a breakfast and lunch meal plan for your child featuring: 1 week meal plan, meal prep suggestions, a shopping list, and handouts based on your child’s needs. This meal plan program will accommodate children with allergies such as gluten, dairy, nuts, tree nuts, etc…

Thank you so much for contacting me for your nutritional needs. I hope that one of these programs will work for you and your family!

Please ask any questions at

livingsatisfied@gmail.com

Baby-Led Weaning: Our experience

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Baby-Led Weaning is amazing! We started from the very beginning when Jones was first being introduced to solids. While we had some trials occasionally it has been a great success over all. This video gives a simple explanation on what baby led weaning is and how it has gone for us.

My son is 14 months currently and is eating very well. I enjoy being able to trust his instincts and allow him to (mostly) pick and choose the foods he will partake in. We are still nursing 1-2 times a day for added nutritional benefit, but over all he eats real food. We do not serve him milk or alternative milks but maybe once every other day. We focus on him eating solids and homemade smoothies. We give the occasional squeeze pack for added diversity and to help when we are running out the door.

Check out our video and leave a comment! :)

For the book and other really great resources for baby’s first foods check out Living Satisfied Favorites Store and click on the book tab!

Perfect Gifts for Babies and Toddlers!

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Zany Zoo wooden activity cube: http://amzn.to/2fKFqAj

Deluxe Pounding Bench Wooden Toy With Mallet: http://amzn.to/2glyABa

Shape Sorting Cube – Classic Wooden Toy With 12 Shapes: http://amzn.to/2fdp7Qr

Geometric Stacker – Wooden Educational Toy: http://amzn.to/2fwvNaM

Stacking Wooden Blocks: http://amzn.to/2g9RNGH

Tent and Crawl Tunnel: http://amzn.to/2fww6SZ

4 in 1 stroll n tike: http://amzn.to/2ftPgWi

Chicco Red Bullet Balance Training Bike: http://amzn.to/2fX5Sd4

Shoes: http://amzn.to/2fX1YAI

Drool Bibs: http://amzn.to/2ftOzwr   

http://amzn.to/2ftTugB

virtual reality thumbnail

Virtual Reality Headset Review/Tutorial

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As Jay and I continue to move forward with Youtube we have decided to insert some product reviews. In this video I review the virtual reality case. I would give this case a 3-4 star rating. Much like its competitor google cardboard and VR box 2.0 it does have it’s flaws. Most of the headsets I have found have been rated 3-4 stars. However this would make a great gift for anyone. With the holiday season I would highly rate this item for your friends and family.

 

 

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Chicken Thighs with Carrot Fries

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It was sometime in the afternoon on a weekday. The baby was at home with my husband and I was on my way home from work. Tears were streaming down my face from lack of sleep, a stressful day at work, and the stress of knowing my child wouldn’t leave my side once I got home. As the tears began to turn into one big ugly cry I pulled into a deserted parking lot and it all came pouring out.

“I am just so tired, Lord. Why won’t this baby sleep? Where did the loving and peaceful relationship with my husband go? Why did you put so many dreams and ambitions in my heart only to let them sink to the bottom of this tear filled lake????”

There it was. The sentence that put everything else into perspective. Why did God place these dreams in my heart for me only to fail at trying to achieve them? That is when I realized that God did not push aside the dreams in my heart, but rather molded them into something so beautifully different. God did fulfill his promises to me, but I had to be open minded to see them.

On December 22, 2015 I gave birth to a beautiful healthy 7 lb 14 oz baby boy. That day, without my knowledge, God began to mold me into a mother and adjust my priorities to reflect this innocent baby’s needs. As I thought back on the birth of my son I realized my expectations didn’t reflect reality and was forced to change my priorities. In this season of the church we are celebrating Pentecost. The birth of the church. I am sure that the apostles did not expect to be filled with the Holy Spirit as it is depicted in Acts, but God gave them grace in that season to redirect their priorities and dreams. That is my challenge for you this season. Ask God where you need to redirect your priorities and dreams. My hope is that as a church we make our community and health a priority this season. Obtaining a healthy life style is about setting priorities. Whether letting the laundry sit a little longer while you cook a new recipe or choosing to play at the park with your kids rather than mowing the lawn. While both laundry and mowing your lawn may feel crucial in the moment ultimately by adjusting priorities such as these we can find that we are a bit happier and healthier.

I hope that the recipe included will help make at least one meal this week a little easier and encourage a healthy life style.

Chicken Thighs with Carrot Fries

Serves 6

Time: 30 minutesIMG_2161

Ingredients: 

  • 6 bone in/skin on- chicken thighs
  • 12 Carrots (medium-large)
  • 2 tsp Salt
  • 2 tsp thyme
  • 2 tsp garlic
  • 1/2 tsp cinnamon
  • 1/4 tsp cayenne
  • 1/2 tsp ginger
  • olive oil
  • Mixed greens/salad

Directions: 

Preheat oven to 350 degrees

Chicken: Rinse and pat dry your chicken thighs. Place on a greased baking sheet. Sprinkle with 1 tsp salt, 1 tsp thyme, 1 tsp garlic, 1/2 tsp cinnamon, 1/2 tsp ginger and 1-2 TBS olive oil

Carrots: peel carrots. Chop off the top and about 1/2 inch off of the bottom. Cut in half and begin to cut carrots into strips. Try to keep them as uniform as possible. Thin edges will burn quickly. Place all carrots into a large bowl and drizzle with 2-4 TBS olive oil, 1 tsp salt, 1 tsp thyme, 1 tsp garlic, 1/4 tsp cayenne. Lay carrots out onto a baking sheet.

Place both carrots and chicken into the oven and cook for 20 minutes.  After the 20 minutes have been completed, make sure the chicken is on the top rack. Turn the oven to broil at 500 degrees. Cook for 2-3 minutes or until the skin is crispy and browned. Remove chicken from oven and continue cooking the carrots until they begin to crisp/brown-about 3 minutes.

Enjoy your chicken and carrots with some fresh mixed greens.

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Asparagus and Ricotta Pizza *Gluten Free*

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Hello!  I have been trying out lots of new recipes and this is definitely a favorite. It is unique and very filling. I can go with just 1-2 wraps for a meal and be full for a couple hours.

Ingredients:

GF Naan from Living Gluten and Grain Free – a lot of times I change up recipes, but this one is spot on. Check their site out for more great Gluten and Grain free options. 

Naan

  • 1 Cup Blanched Almond FlourIMG_3035
  • 1 Cup Tapioca Flour (or Arrowroot)
  • 2 Cups Full Fat Organic Canned Coconut Milk
  • 1/4 teaspoon Sea Salt
  • 1/2 teaspoon Baking Soda
  • Pastured Butter or Coconut Oil

Filling

  • 1 cup ricotta cheese
  • 1 bundle asparagus (trimmed and washed)
  • 1 tsp garlic

IMG_3038

 

Directions:

Start by roasting your asparagus. Preheat the oven to 425 and place asparagus on a pan in a single layer and drizzle with olive oil. Cook for roughly 10 minutes or until it starts to roast (brown)

While the asparagus is cooking begin mixing together all of your gluten free naan ingredients. Combine all ingredients into a bowl and mix. Then heat up a non-stick skillet to medium heat. (In my experience no butter or oil was needed in the cooking process, but feel free to add a little butter or oil to the pan)

Cook the naan just like you would pancakes. Pour 1/4 cup batter into the pan and cook until the bubbles pop and stay open. Flip and cook for another 1-2 minutes. Remove from heat and place on parchment paper or a towel. It will need some space to cool properly so that it doesn’t become soggy.

Once all your Naan is made, mix together your ricotta cheese and garlic. Spread 1-2 TBS onto the naan and top with asparagus. I found that less is more with the ricotta.

 

Feel free to eat it like a pizza or roll it up.

Best served immediately, but can be refrigerated and eaten cold or heated back up in a toaster oven. I would not recommend heating in a microwave as it will get soggy.

 

I hope you try this recipe out and enjoy it as much as I did!

 

Living Satisfied!

eating bread

Handling the Influx of Sugar

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Hello! It is that time of year again. A huge influx of sugar has come upon us. There are sweets continuously coming in at work, schools, parties, and even within your home. The question lies in not whether or not to partake, because we all know we will be partaking in these delicious sweets, but rather being disciplined in when and how much you eat.
Note: Obviously I would recommend limiting sugar as much as possible! We don’t NEED sugar and we all know it isn’t good for our bodies, BUT if you must partake here is what I recommend. 

Here are some quick tips for limiting sugar during this season.

1) Set a goal for yourself as far as how many sweets per week you will be consuming

I see most people eating sweets as if they will never see them again. They continue to grab just one more bite in fear that the goodness will all be gone. Allowing yourself sweets is OK. Just put a cap on it. I find that I eat more sweets when they have been unavailable to me. Therefore I always keep a little stash in my pantry, fridge, or freezer for those times when you just need something sweet. This way I know that “X” number of days I can partake in sweets. Limit how many sweets you will be consuming on a weekly basis.

2) Don’t say no to all sweets it just won’t happen. Choose wisely.

Try to focus on enjoying your favorite desserts and not just anything that is laying about. There are always going to be sweets lying around this time of the year, but wouldn’t you rather have your favorite item than that two-day old brownie that has been sitting in your office kitchen? If you need to indulge do it right. You will end up eating less of the item because it will satisfy that craving. Do your best to avoid the every day sweets and hold off for the good stuff. You will feel less guilty in the end and will end up with less sugar in your system.

3) Avoid artificial sugars, diet drinks, and anything labeled lite/diet/fat-free

Just because something is “sugar free” or “fat free” doesn’t mean it is any bit healthier! Items like these have a dark side and are filled with unnecessary artificial ingredients and added carbohydrates and sweeteners to help them taste better than they actually do.
I always vote for real food and that includes desserts. Opting for real sugar, minimally processed flours, and real fats like coconut oil and butter should be your first choice. Obviously all is best in moderation, but by eating foods that contain real ingredients you will be satiated much quicker! This leads to eating less. Foods filled with empty calories such as refined white flour, vegetable oil, and artificial sweeteners will leave you unsatisfied. Just think about those 100 calorie granola bars…one is just not enough. However eating an apple with 2 TBS of peanut butter will have you filled and ready for the next task with the same amount of calories!

4) Fill up on good food first!

Before you head off to the next party, event, or even work, grab a good healthy meal or snack. Filling up on real food will help keep those cravings at bay. Focus on vegetables cooked in a good fat like butter, olive oil, or coconut oil and seasoned well. Then grab a protein source. Once your tummy is filled head off to your event. Knowing that you have had a meal will help your mind keep those cravings at bay. It is just like the idea of never going grocery shopping when you are hungry. You will pick up items more strategically when your body has what it needs. :)

 

I hope these tips were helpful for you! Enjoy the holidays and enjoy your desserts. :)

For some yummy desserts click here

Living Satisfied

IMG_0469

How to build a perfect Thanksgiving Dinner

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Hello!
Building a Thanksgiving Dinner can seem like a daunting task, but with a little bit of planning you can have great success. Here are 5 tips to build an unbelievable Thanksgiving Dinner.

1) The protein.

Thanksgiving protein is typically turkey, but it doesn’t have to be. Choose a protein that you will enjoy. This could be ham, whole chicken, steak, deer, lamb, etc… The biggest thing to remember is to have a lot of it and to cook it appropriately. Here are links to some great recipes.

Basic Turkey: Click here 

Ham: Click Here

Whole Chicken: Click Here

Steak: Click Here

Deer: Click Here

Lamb: Click Here 

2) The over all flavor.

When we think of Thanksgiving we typically think of a big plate full of a variety of foods. You want all of these foods to blend together. When choosing side dishes keep in mind the seasonings you are using in each dish and whether or not you would mind them melding together on your plate.

3) Favorite side dishes.

Side dishes typically include stuffing, sweet potato casserole/mashed potatoes, casseroles, rolls, etc…When choosing your side dishes be sure to try them before the big day. If you have never made them before cook them now to test it out. Thanksgiving isn’t the time to go all out on new dishes. If you have a new dish you think would work great be sure to prepare it at least once prior.

Pick side dishes that are your favorites. Don’t go crazy outside of the box, but stick with the classics that you love! Try to make sure each item you make you will want seconds of. We all know that there will be left overs so pick items that you will be happy to reheat and eat again.

4) Vegetables!

Don’t skip the veggies! Even if you aren’t a huge veggie fan, veggies help even out your plate. Try making vegetable dishes that have lots of flavor. Some of our favorites are stir fried or baked green beans with loves of butter, sliced almonds, and bacon. OR if you are a fan of brussel sprouts check out this recipe *Click here*.

Having a crunchy cooked or fresh vegetable can help diversify your plate by giving it a little bit more texture.

5) Prepping your meal.

The week before Thanksgiving plan out your menu. Then create a shopping list. A great place to do this is PlantoEat.com *click here*. You can upload recipes and it will build your shopping list for you! That way you don’t forget anything.

Begin prepping 2 days in advanced. Cook as much as you can the day before. This will help ease stress. Cooking most of your side dishes the day before leaves you to just reheat the day of. This means that you can really focus on the protein the day of.

Bonus tip:

Relax!! After you follow the tips above and plan out what foods you desire, remember that Thanksgiving is about being together! It is about family and friends and being thankful for all that you have. A delicious plate of food is just a perk. If the meal is stressing you out as for assistance and/or don’t feel bad about skipping out on certain dishes or needing to purchase pre-made meals. Places like Wholefoods, Trader Joe’s, and Sams/Costco have great options that can ease your meal prep time!

 

I hope these tips were helpful! Enjoy!

 

Living Satisfied.

 

IMG_3176

Crowd Pleasing Brussel Sprouts

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Oh Lord, Brussel Sprouts! Yes, I am going to show you a recipe that will turn you into a lover of brussel sprouts! Vegetables are all about how you prepare them. No offense to my mother, but I grew up with a lot of steamed and mushy vegetables. While my mother was doing her best, she was also stuck in the trend that said steaming is the only way to eat vegetables. Needless to say, I didn’t grow up loving my veggies. I have always been a picky eater and it wasn’t until college that I really started to try new foods.

 

Brussel Sprouts were one vegetable that I was convinced I hated. Seriously, until last year I had never even tried them. How sad! The first time I tried them was at Thanksgiving. I watched as my brother made them and while he sprinkled bacon and breadcrumbs over top I knew it was time to give the veggie a chance. Thank God I did! I have been making them this way for a couple weeks now and can’t get enough. Are you ready to learn how???

 

Roasted Brussel Sprouts IMG_3176

Ingredients:

  • 1 Bag brussel sprouts
  • 1/2 pack organic nitrate free bacon
  • 1 pack shredded carrots
  • 1/4 cup bread crumbs (organic/gluten free/whichever) G
  • garlic and Salt to taste

Directions:

Cut the sprouts in halt length wise and steam for 8-10 minutes. Preheat oven to 400 degrees. Transfer to a greased baking sheet. Place brussel sprouts on the pan and lightly sprinkle breadcrumbs, salt, and garlic. Chop Bacon into small pieces and sprinkle on top of the sprouts.  Roast for 10-15 minutes or until lightly browned. Add the shredded carrots 5 minutes before done.

Feel free to add other veggies to the mix like asparagus and green beans!

 

Living Satisfied!