Category Archives: Quick Tips

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

TOP Books for Pregnancy!

Top 3 Books to Read While Pregnant!

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Let’s talk about Labor/Delivery, breastfeeding, and vaccines! Find out my top 3 books that I read while I was pregnant and am going back to this time around!

 

Ina May’s Guide to Childbirth: http://amzn.to/2nixNaA
Nursing Mother’s Companion: http://amzn.to/2n05V8v
The Vaccine Book: http://amzn.to/2nirRyh
Power of a Praying Parent: http://amzn.to/2nirZxL
Power of a Praying Wife: http://amzn.to/2nOaqY3
Where to find more favorite books! http://www.livingsatisfiedfavorites.com

Surviving First Trimester – Three First Trimester Pregnancy Tips

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Here are my top 3 tips for surviving the first trimester.
Favorite baby products below ******* http://www.livingsatisfiedfavorites.com
Prenatal Vitamin: http://amzn.to/2l4oyZ3
Morning sickness vitamin: http://amzn.to/2lGnuxm
For leg cramps – Magnesium spray – http://amzn.to/2lLMa4z
Barf bags CUTE ONES! http://amzn.to/2kP14sg

* affiliate links listed to support the channel. Affiliate links cost the buyer nothing *

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Redefining “woman”

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Today is International Women’s Day. I have never felt more like a woman today than ever before. My day started at 6 AM by breast feeding my three month old child. From there I ran some errands with him IMG_2036which included my last visit to the lactation specialist office. When I got home I continued to ponder the meaning of international women’s day. I thought about all of the women around the world who have come so far in their independence, and also about the women/societies that haven’t been so lucky. I feel that I have experienced one of the most primal examples of woman-hood within the past few months through becoming a parent. I wish I could say that this experience has made me feel whole as a woman, however a glance in the mirror at my postpartum body left me saddened by what I saw. My body is more saggy and full of stretch marks and cellulite than ever before. Since I have always thought of women to be beautiful, strong, and courageous it was difficult when I stared at the body in the mirror that didn’t fit those descriptions. Insecurity set in. Then I picked up my baby and went back to that same full length mirror. I looked at the body that had naturally delivered a healthy 7 lb 14 oz baby into this crazy world just 11 short weeks ago. Every stretch mark is a reminder of my sweet baby boy. Woman-hood is not defined by the shape and appearance of our curves, skin, hair, eyes, and nails. The word woman simply means a female human. We must determine the definition of the word by ourselves. No one can define who a woman is but us.

I hope that over the next days, months, and years I am able to transform my definition of what a woman is. I want to challenge myself to be strong and courageous and rework my idea of what is means to be beautiful. I hope this definition will grow and change with me. I hope to break free of the societal stereotypes that I assign to myself through my insecurities.

I challenge you to create your own definition of “woman”. Write it down where you can see it often. Challenge yourself to break your own molds and stomp out those insecurities that are screaming “YOU CAN’T BECAUSE YOUR ARE A WOMAN”. Woman is a gender not a disability or deficiency. Be brave. Be courageous. You are beautiful.

 

Living Satisfied

 

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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

To my friends during my pregnancy: An open letter

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Dearest friend,
I’m sorry I have not placed you as a priority in the recent weeks/months. The reality is, I can hardly keep 1920405_10201752990210438_1884537530_nmyself as a priority at this time. Everything in my life changed the day I found out I was expecting my first child and I have been fighting to figure out how to balance it all ever since.

Please forgive me for not being as good of a friend to you during this time. You deserve the world and I would love nothing more than to run around town shopping and laughing with you, however most days the very thought of leaving the house sounds like running a marathon…and we all know I don’t run.

Friend, my body doesn’t feel good and it seems as though once one exhausting pregnancy symptom subsides another pops right up. My dishes are piling up, e-mails have not been checked, and I am doing my best just to shower daily. I hate that I can’t be there for you and it breaks my heart to miss important events in your life. Please know that even though I am not with you, I still think of you often and long for the days when we can watch a movie and eat pints of ice-cream (Hope you don’t mind a baby in the background of that).

I guess my main point is that I’m not sure how to manage myself during this season of life and unfortunately we both know even more will change once the baby comes. So remember dear friend you have not been forgotten. I may not ask for updates as often as I used to, but that doesn’t mean I don’t really want to hear them. Changes are happening everyday for the both of us so please keep me updated with everything going on, big or small. I want to know about it all! I may not be able to physically jump up and down with you, but rest assure I am excited for you and will always be praying for you and all your future endeavors.

I love you friend. Thank you for your understanding during this time.

 

 

Living Satisfied

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To My Husband During Pregnancy: An Open Letter

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Note: Be sure to check out my youtube page for pregnancy updates! Also Living Satisfied Favorites for some of my favorite items for the home, baby, food, etc…

 

Dearest Husband,

I can’t count the amount of things that you do right. You serve me daily and would drop anything to be by my side. During this season of our life things are changing quickly and unfortunately for the both of us my hormones are just about everywhere. I’ve quickly become uncomfortable, insecure about my body, and simply am not able to do tasks as I used to.
More than ever I hope that during this time you and I can change and mold together and that our communication can grow stronger. During this season I am having to learn how to ask for help and learn how to support you in different ways. My goal in this letter is to give a little insight into my needs at this time and I hope that you can share with me how I can better serve you as well. This letter’s intent is to ease your mind. As a man you are built to serve, problem solve, and support your family. As a woman I am built to be serve, submit, and support my husband. While I feel as though we have been doing a great job at this, it is time to mold these actions into our new life as a family of 3.
Here are 4 items that I feel are important. I hope that after reading these you can let me know how to best support you as well.
1) Speak my love language and often: This has never been so incredibly important. While you have IMG_2507done a great job of this while being my husband, I really need some extra love. I’m having a hard time keeping my spirits up and while my Bible and God are a great help, it is really appreciated when YOU show me love through my own love language. I know this isn’t always easy for you, but here are a few things you can do.
My love language: Words of affirmation and gifts
  • Text me often while you are away and tell me sweet things.
  • Leave notes for me even if it is via e-mail
  • Tell me I look good even though I haven’t showered in 3 days. :)
  • Purchase some small cheap gifts for me occasionally such as food, flowers, lotion, items for a bath, etc…
note: find your love language here! CLICK HERE
2) Help around the house: At our house we have a terribly long list of items that need to be fixed, remodeled, etc… while those are really important and need to get done I sometimes just need you to vacuum the floors, clean the toilet, or do the dishes. I hate that I am not able to keep up with the house as I used to for you, however there are some days that it is really hard to simply get out of bed or touch my toes. Let’s plan out a schedule of house fixes/remodels so that it isn’t too overwhelming for you. At the same time maybe we can break up the household chores or work on doing them together. I promise to communicate my expectations if you promise to let me know what is feasible and what is not.
3) Rub my back and feet: I know you don’t mind doing this occasionally, but more than ever it makes a huge difference to my tired back and feet. Not only is there strain on my body simply by carrying the baby, but I’m sleeping weird, walking weird, and can’t work out/stretch like I used to. Even a 5 minute massage before bed can make a huge difference for this ever-growing pregnant lady. Maybe we could even take turns? :)
4) Be patient: I truly can’t control all these emotions. I have cried over really small items quite a bit already. I give you permission to let me be sad, mad, and frustrated. I know this is a confusing thing for you as the husband. Your desire to want to help and fix what ever you can is admirable, but right now I just need to feel these emotions. For me, sometimes I just need you to sit and listen. The logical side of me knows how to troubleshoot the issue, but the emotional side just has the upper hand. Right now I just need to be able to feel these emotions without being judged.
Here are some things to do during the time I ask for supported emotional time.
  • All these emotions already embarrass me because I know they are illogical so if I ask to be alone let me. It isn’t that I don’t want you or need you, so if you can stay close by that would be nice. If I really start to cry sit beside me, hand me tissues, and just let me cry it out.
  • Try to do things that will ease my stress during times of tears or frustration like doing some laundry, making dinner, or any other chores. Running out for a treat never hurts either.
  • Don’t worry about fixing the problem right then and there. This maybe the hardest part for you as the husband because you are always the first to volunteer to try to make me feel better or punch someone who is mean to me. If I’m mad or frustrated give me space to cool down. Do the tasks that need to be done and just try to show me love through my love language.
Bonus tip…Pray: Pray for me and the baby often. Pray for us in your private time and out loud in front of us. During this time I don’t need a grand prayer just prayer in general. If you can’t think of what to say, you can always offer to read the Bible to me or part of a devotional.
I love you dearly and I hope these tips will help you navigate this stage of having an emotional pregnant wife.
You’re the best,
Your wife

Check out my pregnancy updates via youtube! Don’t forget to subscribe! https://www.youtube.com/channel/UC6fI0UGTSRW5kQSz_g2PfTg

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Pregnancy Affirmations: First Trimester

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Here is some affirmations I wrote during my 7th week of pregnancy. I hope some of these could help my IMG_2272readers during their first trimester! Writing out affirmations when I was feeling anxious really helped put things into perspective.

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I am 7ish weeks along and full of anxiety. So much is passing through my mind on a daily basis and especially when I am alone. This first trimester is kicking my butt and it has been hard to see past the soda crackers and ginger/peppermint flavored everything.

In the midst of my anxiety I figured I should write out some affirmations for myself. Something that I could tell myself when I am alone and unsettled. I hope some of these affirmations speak to your heart as well.

 

  • I am made by God to make this baby.
  • God brought this into my life so I may be made whole.
  • I am stronger than I think I am.
  • My anxiety is nothing but excitement for the future.
  • In a few months I will be holding my first child.
  • Everything I am feeling is not scary, but new.
  • Women have gone through this for centuries.
  • You have an amazing support team that would do anything for you.
  • Don’t read into each feeling and emotion too much, your body is doing great.
  • The devil is not apart of this pregnancy and in the name of God has no power over you.
  • Though he/she may be but a small fruit in size, talk to him/her.
  • Think of all the amazing things that will happen in a few short months.
  • The first trimester is only 12  weeks and you WILL feel better than you do now.
  • Sickness is a sign that all is well with baby.

 

Thanks for listening!

Living Satisfied

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Tips on Keeping Your Fridge Organized

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Hello!

Keeping my fridge clean is actually quite important to me. Not only does it make it easy to find what you need and helps food not go bad, but it saves a lot of money. I use these practices not only in my own home, but also in the kitchen I manage at Mercy Ministries. For the purpose of this post I am not focusing on how to clean your fridge, but rather how to purchase the appropriate amounts of food, drinks, sauces, act… I hope that you find these tips helpful!

1) Figure out what you actually eat._DSC0109

For many people this can be tough, especially with the urge to purchase only “healthy” food because summer is here. I think a lot of us go through the store and pick up a bunch of fruits and veggies thinking that if you have them stocked you won’t eat “bad” foods. Then we open up our fridge a week later to find most of it is starting to go bad.

  • Start by doing a food log for 1 week. You can type this up _DSC0113on your phone in a note or e-mail. Figuring out what you are eating and how much is a great indicator of what you should purchase.
  • Plan 2-3 easy dinners for that week knowing that you will have left overs.
  • Realistically plan out how many times you will go out to eat or choose an unconventional meal (such as just snacking for dinner).
  • Account for your “unhealthy” snacks. Yes we would all love to purchase and only eat veggies andhummus or fruit and nuts for snacks, but that isn’t the reality for most individuals. Figure out 1-2 unhealthy snacks that you know you would want and portion them out into serving sizes. That way when you just need that piece of chocolate or bag of chips they are ready for you in appropriate portions.
    • For me this is chocolate. I like to purchase chocolate from Trader Joe’s and portion them out. I then place them in the freezer that way when I want a piece I have to go into the freezer and let them thaw for a few minutes before consumption. This almost always deters me from going for seconds.

2) Purchase the minimum amount that you need.

If all else fails you can go to the store for a forgotten item, but stick to the ingredients you need for your dinners and lunches and be on your way. It is really easy to go over board with picking up lots of fruits and veggies, but in reality how much of that will you actually eat. It may look nice in your cart, but when a week goes by and they are still sitting there you probably won’t feel as good.

  • Plan 2-3 dinners for that week and set days to cook them.
  • Plan out your lunches. Most people eat basically the same items for lunch or they eat left overs. Stick to what you are comfortable with. Use your food log to determine how much you actually need to buy.

3) Inventory

Keep track of what you eat by the end of the week. What ever you had excess of repurchase less next time. That may mean that you have to run out before the next shopping trip, but that is a good thing! Your fridge should be almost empty before the next trip.

Aim to never throw out anything! While we all end up throwing out food due to spoilage, do your best to not let it get to that point. This will help you save money in the long run.

4) Condiments/dressings

  • Always make sure all condiments are in date.
  • Keep some masking tape and/or a sharpie in your kitchen. Write a quick date on your condiment when it is opened. If you haven’t used the already open condiment in a month, toss it. It obviously isn’t essential in your kitchen and is just wasting space. (It also probably isn’t sanitary anymore being open that long)
  • Set a limit for yourself: decide how many condiments you will allow to be in our fridge and stick to it. Condiments take a lot of space and most likely you only use a couple on a regular basis.

4) Freezer

Some weeks you may not be sure how much you will be eating at the house. The best way to avoid spoilage in those weeks is to either purchase some frozen veggies and protein or put them in the freezer yourself when you get back from the store.

I almost always put the protein I purchase straight into the freezer. While we do eat animal protein often, sometimes our daily lives can get busy and we can’t eat it before the expiration date.

 

 

I hope these tips help you for your future shopping trips!

 

Living Satisfied!

 

**Pictures were taken at the end of the week.

 

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Anniversary: Expectation Vs. Reality

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When I think of my 3 year anniversary here is what I picture:weddinghug

Wake up in the morning to a lovely breakfast together. We head off to work and text/e-mail each other throughout the day with gross lovey-dovey stuff. Once we both are off work we go home and get ready for a romantic evening together. We get all dressed up and head to Ruth’s Chris for dinner. We order a lot of steak and sides and spend the evening reminiscing over our time together. After dinner we walk to the car, head home to our lovely house and stay up late and hang out. 😉

 

Now, let’s talk about how the anniversary ACTUALLY went…

We woke up. Said happy anniversary and apologized for not having anything prepared for each other. We both understood and therefore were not too upset. Jay heads off to work and I go to my parent’s house since I was feeling quite ill. We spend the day texting about how terribly sick I am. He calls/texts to ask how I am and that is about it. Once we are both home he goes outside to clean his car and mow the lawn and I stay inside eating saltines. Our romantic evening consists of frozen potstickers, water, and episodes of “Friends”. Then we head to bed around 8:30.

 

Jay and I have been married for 3 years and have been friends for a good bit longer. Although I wish I could stomach a big steak and french fries right now I feel very blessed to have a husband who is willing to stay home and take care of his sick wife. I love the time we have together just being normal. I’m happy that our anniversary was spent in PJs, saltine crackers, and old tv show re-runs. I can be on a date with Jay any day I want. A date is simply intentional time spent with another person or a “romantic appointment”. I had a date with Jay that night. We showed our love through our realness. Jay could have stayed inside and sat on his computer, but he chose to be productive and mow the lawn for us. He chose to prepare us dinner and massage my back while I was feeling ill. If this is any sign of what the next years of our marriage will be like, I’m all for it!

This was a great anniversary. While there was no fancy dinner, no presents, and no romantic evening we showed our love by being ourselves and caring for one another. What more could I ask for? I challenge you to think about what truly matters in your relationship. Would you be upset without a fancy dinner, presents, or a romantic evening? OR would you also be happy just being together no matter where you are? Marriage is life-long. Not every important event in your life will be spectacular and not everything will go as planned, but it is important to place your focus on each other and support one another no matter where one another is at.

 

Love your significant other today. Speak kind words and love them no matter what.

 

 

Living Satisfied