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Shannon Walter

Keto Mother's Day Brunch Recipe

Low-Carb, Keto Friendly Mother's Day Brunch Recipes | #mom #breakfast #TMMW

Mother's Day. The day that we all dote on our mother for raising us and putting up with our shenanigans. Handmade cards and breakfast in bed. What could be a sweeter way to celebrate mom. (Besides, if your making her breakfast in bed, that means she gets to sleep in. Woot!)

The way to this mother's heart is through her stomach. It's true. I said it. I like good food, so the Littles and I put together a low-carb, Keto Mother's Day brunch to share with all of you. I couldn't decide between sweet and savory, so we made both. 

Want more low-carb and Keto friendly meal plans? Click here!

Keto Friendly Sweet Cheese Danish

We started by making a cheese danish. I love pastries. I have fond memories of those prepackaged cheese danishes you can get at the convenience store. Yeah, not so healthy, but I like them. Making a low-carb version that is comparable is no easy feat.

We started by making the dough. For our dough we used a basic fathead dough and added a little butter and stevia because butter is delicious. The dough is made up mostly of melted cheese. This gives it the ability to hold shape when rolled out and cooked.

Keto friendly sweet cheese danish recipe

The filling is made from cream cheese, egg yolks, and stevia. For a little twist, I threw in some cinnamon. Maverick isn't a big fan of cream cheese so the cinnamon helps to mask that flavor. 😉

Keto friendly sweet cheese danish recipe # TMMW

We gently rolled it up and transferred it to our baking sheet. Having a silicone rolling mat AND a silicone baking mat was very helpful. I was able to make the transfer without breaking the danish in half. The dough holds its shape well, but isn't strong enough to pick up when folded into a large danish like we did. 

The Recipe:




Keto Cheese Danish


Fathead dough is super easy to work with. It makes a great base for this yummy cheese danish.
Keto friendly sweet cheese danish recipe # TMMW
Servings:

12
Cook time:


Ingredients
Dough:
  • 4 cups Shredded Mozzarella Cheese
  • 4 oz. Cream Cheese
  • 1 cup Coconut Flour
  • 4 large Eggs
  • 1 tsp. Vanilla Extract
  • 1/2 tsp. Stevia drops
Filling:
  • 12 oz. Cream Cheese, softened
  • 2 tsp. Lemon Juice
  • 1 tsp. Vanilla Extract
  • 1/2 tsp. Stevia drops
  • 2 Egg Yolks
  • 1 Tbs. Cinnamon
Instructions

Preheat the oven to 375 F.

To make the dough:

  1. Combine the mozzarella and cream cheese in a microwave safe bowl. 
  2. Warm mixture in the microwave for 1 minute 30 seconds or until melted enough to stir.
  3. In a separate bowl mix the coconut flour, eggs, vanilla extract, and stevia.
  4. Add the cheese mix to the bowl and mix until well combined.
  5. Roll out your dough till it is about 1/4 inch thick.
  6. Make diagonal slices around the outside to "braid" the top.
The filling:

  1. Place your softened cream cheese in your bowl along with the lemon juice, vanilla extract, stevia, egg yolks, and cinnamon. Stir until well combined.
  2. Spread your filling into the middle of your dough.
Finishing touches:

  1. Gently fold the dough flaps up over the filling to make a nice braided look.
  2. Transfer to a lined cookie sheet and bake for 15-20 minutes.
Notes

  1. When rolling, it helps to have a second silicone mat or wax paper on top of the dough to prevent it from sticking to your rolling pin.
  2. The stevia can be replaced with 1/2 cup of sugar equivalent.

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Keto friendly sweet cheese danish recipe # TMMW


Low- Carb Hash Browns

Once the danish was out of the oven, it was time to focus on the next dish- radish hash browns. Radishes get a bad rap sometimes. When they aren't picked at just the right time, they get quite a bite. Growing up my dad had a HUGE, lushes garden. We tried growing radishes in it one year, but didn't pick them soon enough. The results were quite spicy. This year we are going to try and grow some radishes in our own garden. The Littles love crunching on sliced radishes with humus.

I'm getting side tracked. Let's get back to the hash browns. Generally, potatoes are a big no no in a low carb lifestyle. Just one russet potato contains 37 carbs, and when your daily allowance of carbs is 25-30 carbs in a DAY. That's a problem.

Keto Radish Hash browns #recipe #lowcarb #TMMW

Thankfully, radishes make a valiant substitute. When cooked, they lose quite a bit of their raw bite and mellow out. Do they taste exactly like potatoes? No. Are they delicious with some keto ketchup or salsa? Yes!

We started with 2 pounds of radishes. (That seems like a lot, but having extra makes tomorrow's breakfast easier.) Using our Ninja blender to chop up the radishes was a big time saver. Don't get me wrong, I love my box grater, but this is a Mother's Day brunch. And I did it the easy way.

If you have time, it's best to mix the radishes with the salt and let it sit for a few minutes and drain the excess liquid before adding everything else in. It makes cooking so much easier. 

Keto Radish Hash browns #recipe #lowcarb #TMMW

I love our cast iron griddle. It's so easy to clean and cook with. We threw on some hash brown patties and eggs. There was plenty of room on the griddle. 

The Recipe:


Low-Carb Radish Hash Browns


Crispy, golden hash browns are no longer out of reach for low-carbers. Top with your favorite keto gravy or sauce and bam! Deliciousness!
Keto Radish Hash browns #recipe #lowcarb #TMMW
Servings:

12
Prep time:

Cook time:

Total time:

Ingredients
  • 2 lbs. Radishes
  • 4 Large eggs
  • 1/2 tsp. Salt
  • 1/2 tsp. Pepper
  • 1 1/2 tsp. Cumin
Instructions

  1. Shred/chop the radishes. You can use a box grater or food processor.
  2. In a bowl, mix the grated radishes with salt and let it sit for 5-10 minutes.
  3. Drain the excess liquid.
  4. Mix in the eggs, pepper, and cumin.
  5. On a hot griddle, place formed patties. Cook on each side till well browned.
  6. Enjoy!
Notes
  1. Draining the hash helps keep them together when cooking so you don't end up with a mushy mess.

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We fried a few eggs, and we were ready to eat. Yum! Everything turned out really well. The Littles enjoyed their hash browns with ketchup and scrambled eggs, while Maverick and I feasted on our with fried eggs and runny yolks. Even the danish got the seal of approval from Maverick.

Do you have any favorite brunch recipes?

Low-Carb, Keto Friendly Mother's Day Brunch Recipes | #mom #breakfast #TMMW
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Shannon Walter

Exploring Other Cultures | Where In the World is Thailand

Children's book review teaching kids about the world

Ever tried to explain different cultures to a child? It's hard. "Why?" You'll hear that a lot. When I was given the opportunity to review a book all about Thailand geared towards kids, I was thrilled.

Where in the World is Thailand? 

Margaret Davis Ledford takes kids on an adventure around the globe. The story starts in America with a little boy and his family. The dad just received news that they are all being stationed in Thailand. 

The kids play and go to school. They learn about Thai traditions and festivals. Loi Krathong is one of the celebrations Margaret describes. At the end of the rainy season,
They make little boats out of banana tree leaves and fill them with flowers and candles. They light the candles and let the little boats float down the klongs. ~Where in the World is Thailand?

Exploring new food

The fruit in Thailand is much different from where we live here in Michigan. We have apples, strawberries, blueberries, and even grapes. The book talks about the floating markets filled with delicious fruits. Boats filled with food and merchandise float through the canals buying and selling as they go. Pineapples, mangoes, coconuts, and bananas are a few fruits the little boy describes as delicious.

Children's book review teaching kids about the world

Giving the Littles a taste of Thailand

We used this as an opportunity to try a fresh coconut. Our local grocery stores are pretty good about stocking exotic fruit.

After Maverick read the story, we pounded away at the coconut. The Littles loved tasting the coconut water and flesh.

Trying a Thai Past-time

Everyone knows that the American past-time is baseball, but in Thailand the art of kite making is a big deal. 
In Thailand, kite flying is not just a casual attempt to see how high it can be made to soar into the sky. It is an ancient sport dignified by rules and regulations and a heritage involving everyone from kings to commoners. ~Dancing Frog 
Children's book review teaching kids about the world

I'm not that good at making kites, so instead of constructing one giant kite, Little Man and Little Miss each decorated their own paper bag kite. I handed each of them a paper bag, some markers, tossed in the stamps, and watched them work. (These are the instructions we used →Paper Bag Kite)

Training for a Healthy Life

There is a lot of information in this book making for quite a few teachable moments. The Littles and I talked about missionary churches in other countries, taking off your shoes as a courtesy, where rubber comes from, and different kinds of fruit. 

Every little conversation is important to your growing child. Teach them little things like where coconuts and mangoes grow, eating a healthy snack, and how rubber is harvested. You'll be surprised at how much they'll learn.

Children's book review teaching kids about the world

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Guest Writer

Acupressure for Moms

Tired mom more energy stressed anxiety licensed acupuncturist in St. Paul, Minnesota

Hey everyone! I'm so excited to introduce to you Jessica Gustafon. She is a licensed acupuncturist in St. Paul, MN and is here to share some amazing acupressure tips with us today.

Being a mom is hard.

Between work, housework, taking care of the kids and a never-ending to-do list, adding on more tasks to take care of ourselves sounds impossible. There’s nothing like reading an article about the importance of self-care when we haven’t had a shower in three days, we’re drinking cold coffee and wondering when we might, maybe, have some time for a yoga pose or two.

I see this in my patients a lot and I know that as much as I want my mamas to set aside 20-30 minutes for themselves each day, that’s an incredibly tall order.

So instead I work with them to put together a plan that can be done in little bits throughout the day. A big part of that plan is always acupressure. Acupressure is a technique that can be done in 30 to 60 seconds at a time. Applying pressure to strategic points to help manage our reactions to stress, release muscle tension and boost our energy throughout the day can go a long way.

Here are five “emergency” mom points:

Yin Tang

Yin Tang is a point found midway between the inner ends of each of your eyebrows. We hold a lot of tension and emotion here. Think of all the times you’ve scrunched up your face in annoyance or pain and pulled your eyebrows together. Our body remembers this and even after the emotion is gone, if the tension remains our body our subconscious will never completely let go of the emotion.

Tired mom more energy stressed anxiety licensed acupuncturist in St. Paul, Minnesota


To work this point, rest your finger tip on it for 30 to 60 seconds. You don’t have to press hard – there isn’t much tissue here, so too much pressure will be uncomfortable.

This is also an excellent point for headaches that occur in the forehead, sinus issues, anxiety, stress and insomnia.

Kidney 1 (Gushing Spring)

In general, points in the Traditional Chinese Medical system are found on a channel, or a predictable line of muscles, fascia, nerves and vessels along your body. Since multiple points can be found on these channels, they are differentiated by numbers. In this case, Gushing Spring or Kidney 1, is the first point on the Kidney channel.

Kidney, in this context, has little to do with your physical kidney, and more to do with your foundational energy. This point is a great point to help boost or tonify that energy.

Kidney 1 is found in the divot on the bottom of your foot, behind the joints of your toes that make up the ball of your foot. It’s in the center, along the line the ball of your foot creates.

Tired mom more energy stressed anxiety licensed acupuncturist in St. Paul, Minnesota


This is an excellent point the help ground you. If you’re finding yourself up in your head too much take a few moments to sit, holding this point and doing some deep breathing. Taking a few moments to center yourself like this daily can also give you the time to organize your thoughts. Little moments add up.

Kidney 27 (Shu Mansion)

Kidney 27 can be a little difficult to find. Find your collarbone. Follow it inwards towards your midline where it meets your chest bone, called your ‘sternum’. From your sternum find your first rib. Kidney 27 is in the soft spot between the collarbone, the sternum and your first rib.

Tired mom more energy stressed anxiety licensed acupuncturist in St. Paul, Minnesota


To use this point, use your thumb and forefinger to press it on both sides at the same time for 30 to 60 seconds. This is a great technique to help with anger and anxiety in the moment. This point is also excellent for nausea and may help with painful menstrual cramps.

Spleen 6 (Three Yin Intersection) and Stomach 36 (Three Leg Miles)

These points used together can help your overall energy. Stomach 36 boosts your energy and can help your digestion and Spleen 6 boosts the nutritive and denser side of your energy, referred to as blood. Tonifying qi and blood in Chinese Medicine can help your mood, productivity and overall attitude.

Stomach 36 is found one hand’s width below your knee on the outside of your leg, about one finger’s width from your shin bone.

Tired mom more energy stressed anxiety licensed acupuncturist in St. Paul, Minnesota

Spleen 6 is found one hand’s width above your inner ankle, behind your shin bone.

Tired mom more energy stressed anxiety licensed acupuncturist in St. Paul, Minnesota

These are both excellent points used for a wide range of conditions. However, a caution:

Do not use Spleen 6 if you are pregnant.

Pregnancy is an accumulation of qi and blood in your uterus that is in the process of becoming a person. Spleen 6 strongly moves blood and when used during pregnancy can causing cramping or early labor.

I like to recommend moms experiment with each of these points to find the combinations that work for them. For me, Kidney 27 is the point I have the closest relationship with. For you, it may be Yin Tang.

Find little moments in your day to take a breath and do some acupressure. Learning to prioritize ourselves in little chunks is a great practice that can lead to bigger and more substantive self-care practices down the line.

Keep calm and keep mommin’ on.


About Jessica Gustafon -

St. Paul Minnesota licensed acupuncturist acupressure post natal healing healthJessica Gustafson is a licensed acupuncturist in St Paul, MN specializing in women's health and fertility. She loves working with patients through the Health Foundations Birth Center on Grand Avenue in St Paul as well as doing home visits in the Twin Cities area. Check out the community acupuncture page for more information!



Tired mom more energy stressed anxiety licensed acupuncturist in St. Paul, Minnesota
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Shannon Walter

Exercising after Illness & Asthma

fitness exercise workout with asthma Darebee

You know exercise is great for the body, but getting back at it after being sick or a bad asthma flare up isn't easy. You've spent a week (or weeks) under the weather just trying to survive daily tasks; your body is drained- physically and emotionally. During that down time, your fitness slowly decays. Muscles weaken and cardiovascular strength diminishes. If you've been sick long enough, you might even find your breathing heavy just by walking up the stairs.

Getting Sick Throws off Your Routine

It happened. After the main flu epidemic passed and I thought I was in the clear, I got sick. I'm not talking about a stuffy nose and minor headache. I mean really sick. I had the flu. Gasp! Before getting sick, I had a great workout routine going. Getting up before the kids, reading, getting a little work done, and exercising.

Just when I thought I was getting better, asthma decided to show its ugly face. The wheezing and late night coughing spells really take their toll. Almost two weeks later and armed with a brand new inhaler, I was finally feeling better. Not good, but better. I was ready to get back to my normal routine, but my body wasn't.

Start Slow: Build up Your Strength

When you've been down for an extended period of time, you need to ease your way back into exercising. Don't expect to jump in where you left off. Maybe as a teenager that was possible, but we're getting older and our bodies just don't rebound the way they used to. It takes time and patience.

The best way to work your way up is to focus on building strength. Your lungs and heart need more time to heal than muscles do. By focusing on strength training, you'll still be exercising and giving your lungs the time they need to recoup.

Good Old Fashion Iron Pumping

Lifting weights is the classic way to build strength and tone muscle. If you have access to a local gym full of fancy equipment than go ahead and get started. Take a 5-10 minute power walk on the treadmill, stretch, and start lifting.

For the rest of us, exercising sans gym is the only option. Big, shiny machines are nice but not required to get a good workout. Stronger muscles can be obtained with just a few pieces of equipment or none at all.

Kettle bells, resistance bands, and dumbbells are easy to keep at home. They are small enough to fit in the closet between uses, and my Littles have even been known to "exercise" with the smaller ones. Resistance bands and dumbbells are interchangeable for most exercises. If you're looking for the most versatile and compact equipment, I highly suggest resistance bands. Maverick and I have used these for years.

Not into equipment? No worries. Bodyweight exercises are just as effective.

Darebee: Ultimate Home Workout Resource 

I have used workouts from Darebee off and on the past few years. They're simple yet effective, and there is a routine for everyone. Maverick enjoys their katana exercises. (He is a black belt in karate.) Here are a few of my favorites:

Athena

The circuits in this routine are great for full body toning. The progression from legs to arms to core builds strength and burns fat.

fitness exercise workout with asthma Darebee

Dirty 30

You can't get much simpler than the Dirty 30. My legs and chest were sore after this one. If you can't do 30 push-ups at once you can break them into chunks of 10. Modified push-ups are another option.

fitness exercise workout with asthma Darebee

Code of Abs

Ready to work on your bikini belly? This routine really works your abs. I like the variety of moves in it.

fitness exercise workout with asthma Darebee

Fit Mom

Of course I had to throw this one into the mix. Moms rarely get to do ANYTHING alone. Even exercise. Next time your little one insists on being apart of your work out you can use these exercises.

fitness exercise workout with asthma Darebee


Actual picture of me doing code of abs. These workouts are tough if you put in the effort. I'm just an everyday mom working to improve my health and my family's. You probably won't find me on the cover of fitness magazine 😜


fitness exercise workout with asthma Darebee

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