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A Healthy Balance

motherhood

Setting realistic health goals can be a challenge, and it’s also one of the most important things you will do for your body this upcoming year. I know personally I can often over think the process and in the past have set goals or restrictions on myself that only set me up for failure, leaving my body feeling depleted and on the verge of a physical or mental breakdown.

So how do we find a healthy balance? First of all we need to accept the fact that fitness is always a journey and we are always evolving. What worked last year may not work this year, and change is good not only physically but for our mental wellbeing as well. Maybe you’ve always gone to the same fitness class. Maybe you have always run the same road. Whatever your story may be, your body knows it. Maybe this upcoming year, instead of telling yourself you’re going to hit the gym 6 days a week, find a workout that brings you life. My goal this year is to take my workouts outside 1 day a week. No matter the weather, no matter the time of day. My goal is to experience every season! Studies show that even 10 minutes a day outdoors improves our mental state. When we are healthy mentally our bodies response in positive ways and trigger amazing hormones to keep us going and keep us enjoying life.

Here are some of the big questions I often get asked when it comes time to set health and fitness goals:

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1) Do you need to workout every day to see results?

No, and I would really discourage these types of habits. Our bodies need time to heal and recover from the tension we place on them in workouts. If you’re just starting out I would recommend 2-3 times a week. Start slow and try lots of different styles of fitness to really find what suites you best.

If you’re more advanced, maybe you need to step your fitness up a bit to see results. I would recommend switching up your routine. Something as simple as swapping out a bootcamp class for a set of up hill sprints or adding a power yoga class in exchange for the token spin class you always hit up, may just be the adjustment your body needs to take your fitness to another level.

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2) Is working out for multiple hours at a time necessary?

Short answer is, NO! First off, you need to figure out what your goal is. Do you want to train for a endurance race, become a triathlete or just feel better and more energized in your own skin? Once you have nailed down your goal, do some research to determine what class or program will be the best for you. The workout I’ve included in this article is an awesome way to switch it up. Get outside and boost your energy!! There are countless studies that show that short powerful workouts have countless positive effects on our bodies and mental states .

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3) How do I plan my workouts?

Heading to the gym, park, or sweating it out in the comfort of your own home is going to be twice as hard to get motivated for without a plan. Lack of planning also increases rest breaks, wandering minds, and our workouts are overall less effective. Here is something I always stick to when planning my workouts:

  • Compound movements (works upper and lower body)
  • A mixture of cardio and strength
  • 4-5 movements (keep it simple)
  • Timed or planned reps (this way I don’t stop when it starts to get hard)

I set my timer (typically my workouts are 20-30 minutes long) and repeat my movements for either 1 minute or perform 12-15 reps per movement. I get in as many rounds as I can with little to no rest. If my kids are involved, this is a different story. Sometimes my workouts go smoothly with them and sometimes I want to pull my hair out. Celebrate the good days and know there is always tomorrow!

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4) Does what I eat really produce 80% of my results?

Yes! Food is one of the most important factors in our health journey. Eating a healthy balance of carbohydrates, proteins, healthy fats, vitamins and minerals will not only positively affect your recovery times and overall fitness results, but your mental wellbeing. Just like your workouts, start small and create habits that are going to last. My family and I recently took on a 10 day smoothie challenge with Jugo Juice. Our life is active and when planning snacks, things like vegetables can get missed. We saw this challenge as a opportunity to increase our vegetable intake and teach our kids to get creative with things they may have never tried (like cauliflower in their smoothie, who knew?) By just adding 1 smoothie after school, we increased their vegetable intake and eliminated the urge to ask for cookies or other sugary treats as they came down from the after school high. Maybe this week you add a smoothie, next week you swap out your normal lunch for a salad and the following week give up snacking after dinner. Small changes create lasting results. Need some motivation?! Right now Jugo Juice is running a contest for 3 prize packs! All you need to do is take a picture of your smoothie and post to Instagram with contest hashtags (#whatsinyoursmoothie #fuelbetter @jugojuice) and be following Jugo Juice on instagram! Winners will be announced Monday December 11th. Head over to Jugo Juice and design your own smoothie! Tag me! I want to see what you guys come up with. Check out my last Instagram post for my current favourite smoothie blend.

This year, instead of beating yourself up for skipping another workout or eating that donut, celebrate the wins! Along with creating my own fitness plan, I also have a huge jar that I place marbles in. Every time I do something positive for myself I put a marble in. On the hard days, when I want to allow negative talk to take over, I look at that jar and remind myself that health is a journey and each day I’m getting 1% better.

Small, achievable, and 1% better.

Bring it on 2018!

 

Jump-Start Workout :

 

  • After a 10 minute warm up, set your timer for 1 minute for each move. Repeat circuit 3-4x with little to no rest.
  • Squat
  • Tricep dips
  • Push up
  • Lunge (with back foot elevated on back bench)
  • 30-60 second sprint after each round

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10 Day Smoothie Challenge

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We work hard and we play hard in this house. I’ll be honest, I definitely wish there was more time to kick up my feet, read books and sleep…oh glorious sleep, we shall meet again someday. But right now, that’s not my reality. I have two extremely active boys and one bold, firecracker of a daughter who love to go none stop, explore new things and are some of the most creative little people I know. Learning to fuel their bodies and make the best decisions for us as a family has been extremely challenging at times. When it comes to fueling and trying new things, Troy and I try to keep a balanced approach with our habits. We have found when we allow our kids to be creative with their meals, have balanced amounts of treats and encourage them to listen to their bodies (rather than telling them something is not good for them) our kids make better decisions. Our journey has led us through being paleo, trying vegan, going totally organic, and trying to eat completely local…It’s a journey, we are not perfect, we are learning and I can almost guarantee what we are doing today will probably change at some point. One of the things that will always stay consistent in our house is encouraging our kids to get as many vegetables in their diet as possible and trying to be as creative as we can as parents.

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Mixing up smoothies, green popsicles, dried fruit/veggie snacks and making dessert acai bowls are some of our favourites in this house. We recently teamed up with Jugo Juice to take on a 10-day smoothie challenge and add more greens to our life. Jugo Juice recently changed all their smoothies over to 100% pure juice and has added tons of great options for the “always on the go” lifestyle. Over these past 10 days we have added cauliflower to our smoothies, replaced our weekend ice cream with green acai bowls and encouraged the kids to get creative with their own mixes.

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I love to support my local juice bars and make my own juices/smoothies at home, but these last 10 days of the challenge have really taught me that their is great options for our family when we are on the go and feel stuck on what to give our kids for a snack or fuel option. They also store great! Over these 10 days we have froze smoothies, bought extra and made popsicles or stuck them in the fridge for acai breakfast bowls. If you’re feeling stuck when it comes to snacks, want to grab something healthy on the go, or are scared to make your own cauliflower smoothie;) maybe try your own

Here some of my tips:

1) Ask for half the juice amount and add coconut water for a less sweet option.

2) Add wheat grass for extra nutrition

3) Sub the whey protein for their delicious vegan option (I find this easier on my stomach)

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Powerful Protein Balls

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These delicious chocolate treats not only satisfy your sweet tooth, they also help to balance the hormones and are packed with protein. The combination of healthy fats, carbohydrates and protein make these the perfect snack to grab before the gym or when you need something quick on the road. I’m in love with this new Energy Tonic from “Harlow Skin CO” and have been adding it to smoothies, protein balls and morning tea.

I’ve listed the amazing benefits of Energy Tonic in order to help you understand why this potion is so fricken amazing! This information is just the basics, but if you want more info I would defiantly recommend popping into Harlow and chatting with Crystal…She will blow your mind!

Check out the recipe and Energy Tonic benefits below.

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Maca:

  • Balances Hormones
  • Boost Fertility
  • Improves skin and hair
  • Increases Energy
  • Reduces Stress

 

  • Ashtragalus:
  • Acts as an Anti-Inflammatory. …
  • Slows or Prevents the Growth of Tumors. …
  • Protects the Cardiovascular System. …
  • Regulates and Prevents Diabetes and Illnesses Related to Diabetes. …
  • Contains Antioxidative and Anti-Aging Capabilities. …
  • Heals Wounds.

Rhodiola:

  • Burning Belly Fat.
  • Increased Energy and Athletic Performance.
  • Lowering Cortisol.
  • Fighting Depression and Improving Brain Function

Powerful Protein Balls:

All ingredients can be purchased at Natures Fare Market.

  • 1 cup fully cooked (cooled) quinoa
  • 1 cup almond butter
  • 1/2 cup raw cacao powder
  • 4 tsp energy tonic
  • 3/4 cup chia seeds
  • 1/3 cup honey
  • 1/4 cup maple syrup

Directions:

Mix all dry ingredients, then add wet items one by one making sure to mix fully.

Roll into little balls (rolling in chocolate dust if desired.)

Place in the freezer for at least 1 hour and enjoy~~*

 

Spicy Avocado Pizza

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We are prepping for our October cleanse and being as creative as possible for the seasonings that are allowed for the 21 days. This delicious and healthy pizza is a great addition to your “cleanse” recipes or a cleaner way of enjoying “Pizza Night.” Serve on a gluten free crust or a cauliflower crust if grains are not a option for you.

 

Enjoy~~*

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Spicy Avocado Pizza:

I purchased our gluten free crust from Natures Fare Market. They have some great options for gluten free options and tons of fresh local veggies to top your pizza with!

Ingredients:

  • 1 ripe peeled avocado, coarsely mashed
  • 1 tablespoon minced jalapeño pepper
  • 1 tablespoon minced red onion
  • 1 1/2 tablespoons fresh lime juice
  • 1 garlic clove, pressed
  • 2 teaspoons minced fresh cilantro
  • 1/8 teaspoon salt

Directions:

Mix all ingredients in Vitamix till smooth.

Spread 1 tbsp of coconut oil on your pizza and bake at 350 till pizza crust is slightly crisp.

Spread on avocado mixture on pizza crust, top with your favorite veggies (I used spinach,tomatoes and baby arugula) and enjoy!

 

 

 

Shuswap and Chocolate Chip Cookies

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A couple weeks ago we headed to the Shuswaps with Troy’s family for a little R&R time together.

The days were filled with the little cousins playing in the little creek behind our house, participating in Grandma’s treasure hunt games and taking quality time to reconnect as a family.

We came home feeling refreshed and refuelled as we head into the fall season.

On our last day together I joined Adelaide and her adorable little cousin Myla, in making ice cream sandwiches together .

This cookie recipe is one of my favourites! I triple this recipe to make ice cream sandwiches, snacks for school and last minute desserts when friends pop over.

These little ladies added the perfect amount of sprinkles and probably ate their body weight in ice cream that day.

Enjoy~

The girls are wearing locally made dresses by: Nest & Nurture .

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Summer Fuel

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These are the happiest and most exhausting days I have experienced to date as a mom. I literally could not wait for the kids to get out of school this year so we could spend our days at the park and making memories on new adventures. Although having three children around one another all day every day can be exhausting for all parties involved, I would not change a thing about these days! My heart actually feels like it might explode when I think about these sweet moments with these little souls. This skate park will hold so many memories for us. Scraped knees, Bennett’s first drop in, McCarthy’s countless tricks and Adelaide’s determination to hang with the boys. Our days begin here and almost daily end here with a pre-or-post dinner scooter. The playing never stops and neither does the snacking! Love Child Organics recently came out with these nutrition beverages called “Lil Shake.”  These delicious Lil Shakes contain 8 grams of protein and are fortified with 24 non-GMO vitamins and minerals. Also, another bonus is these shakes have no artificial flavours, colours or preservatives and contain no carrageenan! Along with having to have countless snacks available, I also get asked non-stop for treats these days, so these “Lil Shakes” also go by the name “milk shake” or “chocolate milk” in our house and help this mom steer these growing little bodies in a healthier direction.

What are some of your snack ideas for your kids during the summer?

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Vegan Pretty In Pink Donuts

Vegan Donuts

Today was a big day in our house.

After making the decision to take Bennett out of pre-school late last fall (read story here) Bennett decided a couple of weeks ago he was ready to give it another shot. Today was his first full day back and I couldn’t be more proud of my little man! He continues to persevere through all that comes with new schools, new friends, a new home and leaving behind pre-school teachers who he felt so safe with (we miss you so much Miss Lori and Miss Mary Jane.)

I cried like a baby after dropping him off. I was so proud that he worked through his fear of leaving me and I was proud of myself for listening to my mom gut and not pushing Bennett when he wasn’t ready. Now he’s ready! He walked into school so confident, had the best day, and can’t wait to go back!!!

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Celebrations were in order for him and I, so I decided today was the perfect day to make these beautiful and delicious Valentine’s Day donuts. Every year I promise myself I will do some sort of fun baking for Valentines and every year it gets away from me! Not this year! These donuts are the perfect amount of sweet and completely guilt free! I love finding recipes and re-working them to fit into both mine and my clients meal plans.

These pretty in pink donuts were a massive hit in our house today! I will be making another batch this weekend for the kid’s school snacks this upcoming week, because they cleared me out tonight.

Enjoy!

This recipe was originally from Healthy French Wife. I just re-worked a couple things to make it work for my family. Claire’s recipes are amazing! Make sure to check her out.

Vegan Donuts

Makes 12

Ingredients:

Donuts:

  • 2 cups of all purpose gluten free flower
  • 1 cup of coconut sugar
  • 2 tsp of baking powder
  • 2 tsp of ground cinnamon
  • ½ tsp of sea salt
  • 1 ¼ cup of almond milk
  • 1 tbsp of apple cider vinegar
  • 2 tbsp of coconut oil
  • 2 tsp of vanilla extract

Donuts

Pink Coconut Glaze:

  • 1 can of coconut milk
  • 1 tbap of maple syrup
  •     Beet juice. I used just a few drops for colour . Don’t overuse or it will change the flavour of the frosting.
  • 1 tsp of vanilla
  • Toppings: dried rose petals, shredded coconut

Steps:

  1. Place a can of coconut milk in your fridge while making the donuts;
  2. Preheat your oven to 440 degrees Fahrenheit ;
  3. Mix all the ingredients together in a bowl;
  4. In a greased donut pan, pour the batter until two-third full;
  5. Bake for 15-20 minutes;
  6. Leave the donuts to cool;
  7. Mix the glaze ingredients together using the solid coconut milk at the top of the can and a few drops of pink natural food coloring at a time.
  8. Dip each donut in the glaze and top with dried rose petals or shredded coconut.

Pink Donuts

Cleanse Update And My Favourite Meatless Dinner

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After seven days of drinking delicious green juices for the beginning stages of my cleanse, I started getting night sweats. Like crazy sweat-through-your-clothes night sweats. Part of me thought, “There is no way this can be normal,” but the other part of me wanted to believe that it was just a reaction to my body cleansing. I had decided to embark on this cleansing period after having pre-cancer removed from my colon last August. (You can read more on that here.) I knew I needed time to mentally and physically prep for it, so I decided January 2017 would be the start of my three-month journey of twenty-one days of juicing and two months of high-nutritient food that didn’t contain grains, dairy, alcohol, or sugar. I would be doing this to cleanse my colon, liver, and gall bladder. I know—sounds awesome, right?

 

On day seven of the cleanse—after beating the headaches and having gotten over the fact that wine would not be happening for a while—I was super disappointed to learn that I needed to take a step back from my cleansing. The amazing ladies at the Habit Project had been wonderful at making me the most delicious juices to help me stay focused and get what my body needed, but I’d also enlisted the help of Jackie from Food Works. As I’ve said in previous blog posts, having someone lead you through the cleanse is so very important! During the cleansing period, Jackie does a weekly call to check in, go over what’s happening with your body, work through emotional and physical changes, and teach you amazing recipes to get what your body needs. On my first check-in call, I mentioned the night sweats, and she immediately dug into this.

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You may not know this, but winter months are not the ideal time to cleanse the body, especially for someone with an autoimmune disorder. (I have hypothyroid.) During this time of the year, the body needs to be warmed with foods like root vegetables, starches, and soups to keep it operating well in the cooler temperatures. It turns out that a lack of such things can cause some pretty crazy effects in people with autoimmune disorders, including hormone imbalances, night sweats, racing heart, insomnia, and more. I definitely experienced all of the above! I felt like I was going into pre-menopause ! It was bananas!

I started backing off from the juicing slowly while adding soups and more raw foods and introducing nuts again. We decided to postpone the cleanse until the spring when the body is naturally ready to cleanse, craves more fresh veggies/fruits, and doesn’t have to work so hard to stay warm. After a few days off from the cleanse, I started a twenty-one-day food cleanse, which just realigns the body and helps with kicking some cravings the body is holding onto. It’s also a great way to prep the body for an intense cleanse like the one I’d been getting ready to embark on. I wanted to share this with you because of the importance of having someone like Jackie in your life when you decide to make a huge health shift. Had I not been walking through this with someone who is highly trained, I most likely would have brushed off my symptoms and really hurt my body.

Can you cleanse at all this time of year?

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Yes, most definitely! The three-day cleanse the Habit Project offers is the perfect way to reset the body and kick some cravings you are struggling with. It’s very gentle on the body and is also a great way to start off something like Joy McCarthy’s thirty-day food detox. This type of cleanse causes very little stress on our digestive systems and is the perfect way to introduce the body to cleansing, get a little reset, or prep for that more intense, deeper cleanse.

Although it was super frustrating to have to stop and put off restarting this cleanse (especially because I’d been bitter about even doing it in the first place), I know it was the best decision. Plus, it gives you my readers more time to think about joining me on the cleansing journey in April! 😉

Over the next eighteen days of the final period of my cleanse, you will be seeing lots of recipes that I’m using for every meal of the day. So stay tuned and follow along!

Here is one of my current favorites, which I actually posted about a few years ago—a lentil loaf that my friend Tasha came up with. It’s the perfect meat replacement, it works as a wonderful main course to serve with French fries, and it makes an awesome meatless meatball for any spaghetti dish.

 

Enjoy~~*

Lentil Loaf

Rachel

ingredients:

I purchase all my fresh and organic ingredients from Natures Fare Market.

  • 1 cup uncooked green lentils
  • 1 cup finely chopped almonds or walnuts (I used almonds)
  • 3TB ground flax soaked in 1/2 cup water for at least 10 min
  • 3 garlic cloves finely minced (or 3 tsp garlic powder in a pinch)
  • 1 cup each finely diced onion and celery
  • 1 cup grated carrot
  • 1/2 cup grated apple (no need to peel it first. May also use 1/3 cup unsweetened applesauce in a pinch)
  • 1/2 cup quick oats
  • 3/4 cup almond flour, also known as almond meal
  • 2 tsp fresh thyme (or 1tsp dried thyme in a pinch)
  • 1.5 tsp herbamare (or salt and pepper to your liking)

Tomato Glaze:

  • heaping 1/4 cup tomato paste
  • 1TB maple syrup
  • 2TB coconut sugar ( I used date sugar as a replacement to fit with my cleanse)
  • 2TB balsamic vinegar (choose a good quality one, it’s worth it!)

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  • Directions:

    Cook the lentils in about 3 cups of water. Bring to a boil first, then set to simmer for about 30 more minutes. The point here is to overcook them so they are a bit sticky and mushy. That may mean adding a bit more water if it seems like they are running out of water. Stir every 5-10 min or so. Once you think they’re cooked and mushy enough, mash them even more with a potato masher. They won’t look pretty right now, but this step is worth it in the end.

    Leave the lentils alone for now and sauté the onion, celery, garlic in a bit of coconut oil. (or your oil or choice) Cook until just a little bit soft, 5-10 min.

    Mix all the ingredients now in a big bowl and mix well. At this point you can taste it and see if you’d like to add more salt, pepper, thyme etc.

    Pour mixture into a loaf pan lined with parchment paper and press down firmly

    Mix all the ingredients of the glaze in a bowl and brush over the top of the loaf covering it completely.

    Bake for 350 degrees for 40 min.

Enjoy with a side of yams and salad~~*

Hello 2017…Hello Cleansing!

 

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I’m not big on New Year’s resolutions, but I am a believer in goal setting and really documenting personal change throughout the year. This year I decided to really focus on my health and just getting some things into alignment after having had some pre-cancer polyps removed from my colon last August. (Read more about that here.)

I decided that the beginning of the year was the perfect time to embark on a pretty extensive cleanse since my clients, friends and husband would also be trying to clean up their diets, significantly lowering the pressure to meet up for drinks or dinners out. Plus, I love the idea of a new year and a clean slate. I love knowing that I have the ability to really make 2017 a huge year of growth for me, no matter what crosses my path. So as of today I’m three days into a three-month cleanse I will be undertaking to really try to reset my body and clear out anything that may be hanging around in my colon or deeper tissues. I want you to know, though, that I’m going into this cleanse with the soft approach. I have a plan for how I want to do things, but if something needs to be added or taken away while I’m on this journey, I do want to be flexible.

I’m not really a fan of cleansing or detoxing due to the limitations it puts on my diet and social life and the headaches that come from my not drinking coffee:( But I really felt this was the best decision for my body and wanted to follow through with this process. I most definitely am already experiencing headaches, and I wish I could eat my food instead of drinking it. Plus, I miss wine! But I’ve had amazing support from my husband (who is also cleansing with me) and the ladies at The Habitat Project , who have been blending up delicious juices for me, assisting with my meal planning, and offering tons of knowledge as I toss questions their way.

I want to share this process, including my ups and downs, to possibly encourage someone who might be on the fence about taking on something like a cleanse. If something doesn’t feel right in your body, give yourself the time and space to research the best options for you. If it turns out that a cleanse might be the solution, I want you to know that you can do this! I will be sharing my week by week schedule once I get the final details of everything nailed down this weekend.

Also…

During this process, I will be sharing recipes, workouts, and photos of my progress. Please feel free to leave comments and e-mail questions and to share your journey as well.

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This delicious soup is currently our nighttime go-to with pure coconut bread.

All my ingredients are organic and purchased at Natures Fare Market.

Enjoy~~*

  • 1 small onion, diced
  • 2 cloves of garlic
  • 1 cup diced carrots
  • 4 cups chopped cabbage
  • 2 cups of yams
  • 1 cup celery, diced
  • 2 whole bell peppers
  • 1 can (28 oz ) low sodium diced tomatoes
  • 6 cups low sodium vegetable broth
  • 2 tablespoons tomato paste
  • 2 fresh bay leaves
  • 1/2 teaspoon each thyme & basil
  • pink sea salt and pepper to taste
  • 2 cups broccoli florets
  • In a large pot cook onions and garlic over medium heat until slightly sorted .
  • Add celery,yams,carrots, and cabbage and cook until slightly soft.
  • Add all additional ingredients and allow to simmer 5-10 minutes or on a lower heat for 1 hour ( I feel this really increases the yummy flavours.)

Sniffle Soup Box

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You can’t open your social media without being hit with the sobering reality of the atrocities which are happening in our world…
It can be overwhelming to try and fathom where we could even begin to help, but the place to start, I’m learning, is much closer to home…the hurting neighbour who lives 20 feet away, or the woman who is juggling 3 kids as a single mom and would love a random act of kindness.
If we can change our communities we can change our city’s. If we change our city’s we can change our province. If we change our province we can change our country…

Here is a small thing we are doing as a family to remind ourselves to look past our own situations and see the pain or need of someone else.

Sniffle soup

Sniffle soup box is something I started this fall when the cold weather and rainy days started to greet us daily in Port Moody. One of my current personal goals is to silence the voice of complaining and not even make room for the voice of negativity. It’s so easy to get wrapped up in our messes, bad attitudes, or complaints instead of choosing joy. Joy doesn’t just show up! It’s something we cultivate through our actions and choose in pivotal moments when the voice of negativity is screaming your name. I’m not going to be one of those bloggers who tells you that things are fricken awesome all the time and that joy greets me the moment I open my eyes. This season has been a tough one. Change brings discomfort and discomfort brings growth, but if we are not careful what is intended to be an amazing season of growth can turn into a season of complaining and not wanting to crawl out of our beds in the morning.

Photography By:Abbie Rose

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It has been harder than ever to choose joy in this season and to look beyond my discomfort to see the pain and needs of others. Rather than just praying this season will leave me as quickly as possible, I have chosen to press in, squirm through the discomfort, and actively allow a space for joy in my days, weeks and months. This is where sniffle soup box came in.

I love gifting people with little items that remind them that someone is praying for them and cares for them and that they are not walking through their days alone. I started collecting little boxes from thrift stores, garage sales, etc., and filling them with items I would come across that I felt reminded me of friends or that I felt would come in handy in a future box.

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Every month I organize a box for a friend or even new acquaintance who is on my heart. For the month I put his or her name up where I can see it as I go through my day and just silently pray for that person. I know what some, but not all, of them are going through. Some people I just want to bless and give a moment of surprised joy. These boxes have positioned my heart to look beyond myself, focus my eyes on the needs of others, and silence my complaining tone. Most importantly, these boxes have brought so much joy to my days! I’m a busy mom, business owner, and wife. I only have so many hours in my day or space for thoughts, actions, and words. Although some days are tougher then others, I know the small decisions like making a box, saying a prayer, and choosing to see someone else are the ones that are landmarks in our journey of growth, maturity, and cultivating a heart of love and compassion.

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Someone out there connected to you needs a box…

The only thing necessary for the triumph of evil is for good men to do nothing.” ― Edmund Burke.

Side Note:

You can’t open your social media without being hit with the sobering reality of the atrocities which are happening in our world…
It can be overwhelming to try and fathom where we could even begin to help, but the place to start, I’m learning, is much closer to home…the hurting neighbour who lives 20 feet away, or the woman who is juggling 3 kids as a single mom and would love a random act of kindness.
If we can change our communities we can change our city’s. If we change our city’s we can change our province. If we change our province we can change our country…

Click the recipe link below for my favourite soup recipe.

Sniffle Soup

With love,

Rachel