Raising Plant-Based Babies, With Else Nutrition

Easy Eating, With Catelli Pasta

Homemade Falafel Bowl

As you may have already seen, via Instagram, I’m currently hooked on this homemade falafel bowl. I honestly love falafel, but if we aren’t talking an authentic style baguette or sourdough — bread just isn’t my favourite. So this was a perfect combination of the savoury chickpea delight, warm grain, fresh greens and crisp veggies.

The Art of Dried Beans

For quite some time I've been saying I would rather use dried foods than canned, for some obvious reasons pertaining to health side effects and natural choices. Nothing brings out my old person like a day at Wholefoods or Bulk Barn picking out dried goods and whole grains. But when we moved to Colombia again, there wasn't really any other choice. There is significantly less canned and preserved produce here (which is great) but I had to recall the work, or should I say art, that came with cooking this way.

Vegan Zuppa Toscana (Olive Garden Soup)

Two hands in the air for Olive Garden's infamous Zuppa Toscana. Wait. Two hands in the air for Olive Garden's anything. Give me every single breadstick. Yep, it's safe to say I'm a life long OG fan. I am after all, part Italian and admitted lover of carb heavy foods. But, I'm also a herbivore and that cancels out many of the options on their menu.

Despite the many menu items that don't fit my dietary habits, I've been on either a vegan or vegetarian diet since the end of my teenage years and with that, my cooking skills have upped majorly. They had to. Now, after many years of eating meat-free, I'm finding more joy than ever in eating and even more so cooking - all of my favourite things with a meatless twist. Including said, spicy, creamy soup.

Smoothie Bowl Formula

Smoothies are a really quick and easy way to get a lot of good without a lot of preparation, dirty dishes, or effort to consume. My husband is a frequent smoothie drinker and I've been telling myself, I really need to make them for myself (and the boys) more often.

As where he often likes things that are super fast and he can have out of a shaker cup (why do we even buy dishes?) I like to sit down and enjoy things - be it a cup of coffee, a hot meal, or in this case a smoothie. With that, smoothie bowls quickly became my new love.

Below, I've laid out the formula for making the perfect smoothie bowl (full of favour, nutrients and most of all with a perfect thick consistency) and sharing the recipe photographed here.

Smoothie Thickener

(tofu, nut butter, or greek yogurt

& frozen banana or fresh avocado).

+

Liquid

(filtered or coconut water, milk or non-dairy milk, fruit or veggie juice)

+

Frozen Plant

(preference, commonly made with berries and/or spinach or kale)

+

Protein Powder or Additive

(optional, provides added nutrition)

* Blend until smooth and thick before pouring into bowl.

+

Healthy Toppings

(preference, commonly diced or sliced fruit, nuts, seeds, coconut, granola). 

The bowl pictured here, was a thickened spin off of the Oh She Glow's Chocolate Hemp Smoothie. I simply added a half more banana, oats, and peanut butter protein powder. We topped it with some of my favourites, some of R's. From left to right: whole pecans, pumpkin seeds, sliced almonds, chia seeds, and unsweetened coconut.

** Large, whole nuts aren't ideal for new chewers or babes like R who don't have their full set of molars just yet. The pumpkin seeds and sliced or crumbled nuts he eats.

Serve right away and enjoy!

XO, Olivia Murray.

8 Health Inspiring Instagrams

The whole, "new year new me" mantra sounds good. I mean, really good. And everyone is about it the minute December comes. Goals are a key and crucial part of progression but unrealistic ideas or no inspiration behind them, often end up diminishing their existence.

I think it's safe to say that one of the biggest areas people swear they're going to improve in is health - be it their physical size or appearance, eating habits, or gym commitments. To be completely honest? I made none of those. But as someone who loves to cook and eat (I swear) in a healthier, greener manner - I seek inspiration on new things to try or educate myself on regularly. 

Since the online presence is bigger than ever, with resources readily at our fingertips, what better place to find all the inspiration and motivation you need (in any area). I'm sharing a few favourite accounts, that are sure to keep you wanting to try something new and eat healthy, everytime they appear on your feed.

Super Seeds

In some way, many of us are trying to live, eat, and be healthier. But with increased educations (or a growing fad for some people) endless options are becoming more readily available to those in search of them. While this is great news, it can also be overwhelming.

Quinoa For Breakfast

You know the saying, "don't knock it till you try it." That was me when it came to eating quinoa at breakfast. 

I had only ever had it made in savoury ways, suitable for day time meals - mainly dinner, really. But I began seeing it served and offered in restaurant settings so many ways that I decided to give it a go. I am SO glad that I did, because it's become my new favourite. 

Detox Water

I recently posted to my instagram stories, a video of Rheo drinking detox water. I received a ton of responses about never thinking to give it to kids or questions regarding what was in it. I tried answering most of them, but decided to also share a quick once over about the topic.

It Takes A Family

Recently, I've come across a few articles or videos discussing "chores" with children. Personally? I'm all for it. I know, it has a negative sound to it, "training your child to do chores," but I look at it more as "teaching our child how to be an active part of our home and family." It's safe to say with my view on that topic, that Rheo uses his two feet and a heartbeat to do just that.

Below, I'm sharing the ways and areas we can, and do, incorporate responsibilities for our little humans that are both safe and reasonable (even a little fun).

Groceries - Both in the store and at home, Rheo helps load food products into the basket, unbag/unbox, and put away. While his 2 foot stature doesn't allow him to do a ton, he gets a lot of entertainment out of trying to squeeze all the vegetables into the same crisper in the fridge. 

Laundry - Probably the most fun of errands, although it takes 3 times as long with his assistance. At bath, bed, or dressing time, Rheo's in charge of tossing his own clothes into his hamper. Come laundry doing, he's a very happily aggressive worker in stuffing the clothes into the machine. Since making the switch to Seventh Generation laundry line, we feel safe letting him carry the detergent bottle or hayndle putting the fabric softener in the dryer. (Most amazing scents, we're currently using the blue lavender and it's life).

Tidying - The day's end calls for a cleanup, mostly Rheo's things, so it only makes sense. Bath and bedroom toys all have organized containers that he can easily return his things to. I cheer him on as we (he's not Cinderella here) clean, which usually results in him clapping for himself as well. 

Cleaning - Still a mostly unrealistic area because he's so young, we've tried to show him when he makes a mess (drop, spill, etc.) that it has to be cleaned. Outcome? An obsessed paper towel user and dedicated wiper upper. Tip: paper towel is both recyclable and/or compostable. We also started testing out paper towels, again, from Seventh Generation. Not feeling so bad that Rheo's always on using them. Not to mention, they're durable enough for multiple uses.

Cooking - Anything kitchen related started out a hopeful disaster. The ingredients were either getting snacked on, put in the sink, added too soon, or spilled. But! We are still doing it because it's been getting a little (now a lot, aside from the flailing cooking utensils) better every day.

Disposal - When there are safe, small items for the garbage (diaper, scraps) or most of all items for the blue bin (recyclable papers, boxes, plastics - no tins because they often have sharp edges) Rheo is quite voluntarily on the job.

I'm very realistic with the fact that the day may very well come, where he'll be less willing to do "chores" with us, I hope that eventually it will be instilled in him that we all play a part in things running smoothly; the home, the environment (choose green), everything.

"It is not our job to keep our children forever, but to teach them how to soar on their own." – Unknown

XO, Olivia Murray.

Mama Monday: Can You Keep Up?

Motherhood is no workout to be overlooked. Seriously though! Who needs a gym membership when you've got a 20 pound weight literally depending on you.

I'm a busy body, kind of always have been since I started "adulating." And some days I forget what time it is or when I've even consumed my last meal. (Not healthy and so not promoting that!) Thankfully I found some quick fixes that benefit my body and Rheo's day. There's no more of a win-win than when I can fuel my body nutritiously and still devote majority of my day to finding adventure with him.

Today I am sharing my 5 fixes for making it through the day, meetings, mommy meet-ups, doctors appointments and whatever else motherhood throws your way.

1. Mix'n'Match - Best prepared the day before or bought pre cut but fruits ad veggies that are finger food sized and ready for dipping into a healthy, nutrient packed dip of choice. All you have to do is spend one day with my and you know my go-to is apple slices and peanut butter. I normally chop up two apples to make the snack more filling and if on the go, scoop a generous amount of peanut butter into a tupperwear and vamos! Not only is a fruit an obvious thumbs up but peanut butter (especially as  non-meat eater) is a for that doesn't get enough credit. Dips worth the while include: almond/cashew butter, hummus, or homemade guacamole, paired with any fruit, vegetable, or grain. 

2. Trail Mix - Skip the store bought stuff which usually ha something not so beneficial snuck in and opt to making your own mix at home. Choosing 1-2 from each of the following categories; nuts, grains (granola, cereal, etc.) seeds or dried fruit (pumpkin seed, raisins, etc.) and 1 sweet additive (chocolate chips for example) is pretty much fool proof and couldn't be a simpler way to toss a handful of mainly healthy calories into your mouth.

3. Don't Drink Your Calories - Make your sipping worth the while by opting for healthier drinks. Infused water is a trend you don't want to miss and for added benefits, I use Premama mix-ins to give me a boost of vitamins and electrolytes that are good for me and still good for baby (if nursing). I use Premama Essentials (+DHA) and Premama Lactation. They contain the same nutrients in prenatal vitamins for both the pregnancy and nursing journey. 

4. Avocado Over Everything - But literally though! Not only is it one of the easiest foods to prepare but it's packed with all the good stuff - especially healthy fats which every mama needs. My 30-second go to is avocado-toast. IF I've got an extra 2 minutes, I spread the toasted bread with a spoonful of avocado and top it with an egg and sprinkle of pepper and chia seeds. It's amazing how one serving of toast can feel somewhat filling and give you a boast.

5. Yogurt Bowl - Provided you have healthy adds in on deck, a 2-3 minute make that's high in protein and not skimpy in flavour. Choose a yogurt base of choice (my husband got me hooked on Greek, so that's my go-to). Then add 2 fruits of choice - berries are the most common and also easiest because they don't require any prep, next layer granola and/or sliced nuts, sprinkle with 2 seeds of choice - I use chia and hemp most commonly in any food but pumpkin seeds seem pretty popular on Pinterest recipes and voila! Other good mix-ins include things like a scoop of nut butter, additional fruit or seeds, or something like coconut shaving. The seed and nut combination got you covered for protein, the fruit convinces you you're having something sweet and the prep time is childproof.

If you have a nutritious niche that gets you through the day, feel free to drop in my comments or inbox.

We've only got one body to give them, make it a healthy one.

XO, Olivia Murray.

This is a sponsored post. All views remain that of my own.

I do not endorse products or brands in which I do not truly use or support.

Get Your Scrub On

Some habits got put on the back burner when I decided to take on motherhood. My skin care, wasn't one of them. When you've got a little one, all you want to do is snuggle up close to them and as soon as they get to a stage where they let you have some time to yourself, you'll want to do the same thing with some other important people in your life.

It's hard for me when choosing products, to find everything I like. For anyone who knows me or follows along on social media (instagram, pinterest, twitter) they'll know I have a serious passion for organics. I try to implement that into all areas and aspects of my life. I also love to support both local, Canadian, or small businesses. Both those preferences can come with an unfriendly price tag however. And while I normally don't care when it comes to such things, I've got a small human requiring a whole lot of everything with price tags of their own that just guilts me every time I "want want want" something. Thankfully, I met JOE. Oh, you don't know him? I'll introduce you.

If you are familiar with Frank (the scrub that's been getting worldwide hype) well, Joe is merely the Canadian relative. And who doesn't love a Canadian boy? Joe is a Canadian brand providing natural, vegan, and fair trade scrubs.

Let me be completely honest with you and say this, they're uh-mazing. I first got on board with Joe when the classic coffee scrub was the only option, but they've since branched out and now offer a matcha and charcoal product as well. Sensitive skin? Eczema? Uneven skin tone? Dryness? Lack of elasticity and colour? Joe has got! you! COVERED! I can't say I've had severe skin problems since my early teen years (see my mother for terrible photos of me with acne, braces, and frizzy hair) but I have sensitive skin that can flare up with any problem on any given day, irritating easily with the smallest bother. Thankfully I can trust Joe for face, hands, or body to get the job done without the use of filler chemicals, harmful parabens, or unnecessary scents and colour dyes. I love being confident enough in a product's ability to sooth, moisturize and smooth out my skin tone - all while being safe enough to share.

Contemplating? You don't have to dive into commitment. Joe has full size bags as well as combo packs (love) but they also offer a mini bag, now available in all 3 types, for only $5. I know you'll want the full size in every option, and I'm so confident that I'm helping you get started by sharing a special discount using the code "PEEKS25" which is valid on any product of your choice. Pssst, that makes a 50g bag only $3.75. Are you seriously going to say no?

Chances are you deserve a coffee - don't you think your skin does too?

XO, Olivia Murray.

Reflect And Refresh

It's true that life flies by and although time is a variable we have no control over, we do have to ability to make the most of it or waste it. I'm noticing it even more these days. The summer, our off season, my pregnancy - it all came and went. My son is seemingly bigger every morning when I get him out of bed. Our milestones just keep happening and the length of time since their occurrence seem to escape us. I love it though. I'm not that person who is sad with "passing time" as long as I've gotten the most of every minute. I appreciate a new week, month, or year and all it brings. Every holiday or happening posing a reminder of all that's important in life. But you don't need a calendar date. I find especially with the likes of a new year - everyone waits around for what is more or less a day to make changes and reflections, but I recently read that people who choose to "refresh" more frequently are significantly happier and more "on track" with where they want to be. Questions of reflection for every month's end can help steer you in that direction. I've listed the 10 I favour and suggest considering, below.

What occurrences made you lose track of time? Were they positive and/or productive?

Who are you most thankful for?

What was your most common mental state?

How did you take care of your body, if at all?

Did you take time to treat yourself?

What problem(s), obstacle(s), or challenge(s) were you able to overcome?

What new habits did you/are you trying to cultivate?

What one new thing did you learn?

What goal are you working towards?

Did you: take your vitamins, drink your water, get your sleep?

"Reflective thinking turns experience into insight."

– John Maxwell

Toasts to personal growth!

XO, Olivia Murray.

Pink Blush & Another Year

I've never been a huge New Years person. I mean, sure I love a sparkly dress and martini as much as the next girl but it's always seemed a lot of prep work just to come out with a messy, tired, and headache induced morning. Ironically, not really lining up with the idea of resolutions. And despite the cliche idea of bettering yourself everyday (which I do in fact promote) I've come to appreciate a day that demands change because reality is, we too often say "I'll start (insert any time OTHER than now)."

I was all too happy to pull the mom card this year as to why I just couldn't do anything except stay home with my guys. I was equally as happy to both reflect on the year past and plan for that ahead. Personal reflection can be such a weight lifting activity. I went into this resolution making with a small mindset – which really isn't small at all, rather the belief that working on the little things could create a larger outcome.

It's hard not to feel that at times, others try and put resolutions on you themselves. Be it because of bad habits, your weaknesses, or in my case as a new mom because of just that. The most assumed resolution is actually the one thing that WON'T be on my list.

"Get pre-baby body back." Well, as lovely as that sounds, I know that day will come. However, it doesn't belong on my list of resolutions. It's not a problem or a setback, it isn't hindering my day-to-day life or tainting my potential as an individual. Reality is, right now I need to do everythng EXCEPT focus on committing to a diet or gym membership. My goals are to be healthy, strong, and energetic as to keep up (with R's milestones and and T's hectic season schedule) continue breastfeeding, saying "yes" to family adventures, and being both mentally and physically healthy. Doesn't seem like a daunting list to stay on top of, but I realize I wouldn't have the energy for this if I started counting calories. I wouldn't have the extra time that I do for cuddles, laughs, and soaking up every minute of potential firsts if I hung in a gym all day.

At the top of my resolutions list is being a hands on, healthy, happy, mom and wife for our family. A goal that calls on other goals and resolutions which make up a majority of my list. Things as small as consuming more water (which I hate) are small but mighty and regardless of the pressure to make moving mountains a resolution, I am appreciating the lesson that comes with fine tuning such expectations.

I've listed my 8 resolutions below and wish everyone all the strength and dedication in committing to theirs.

 

This year's resolutions fall into two very clear categories, simplicity and wellness – and if not entirely one, then it likely fits into both.

Be flexible.
(With the body, with time, with compromising).

More self-love.

Less stress.

Water consumption.

Opt organic.

More small-business.
(Supporting local, Canadian, and momprenuers).

Make time for dates.

Continue quality over quick, parenting.
(A post on how we aim for holistic and back-to-basic parenting, soon).

Here's to a year of lessons, love, and a life of simplicity.

Happy 2016!
XO, Olivia Murray.

Shirt (℅): Pink Blush | Leggings: Gap | Yoga Mat: Lululemon (old, similar here) | Jewellery: personal.

This is a sponsored post. All views and opinions remain that of my own.

I do not promote products in which I do not truly use or support.

Friday Five: Ways You're Wrecking Your Skin

We all want to "love the skin we're in," but more often than not we don't even realize that we're actively doing things that work against putting our best face forwards. While the list is somewhat endless, of things you can do to damage your skin, today I've compiled my list of most commonly made no-no's when it comes to unseen habits behind ruining that selling feature.

1. Nighttime Neglect. Probably of the most frequently made mistakes but also one of the most damaging ones, is going to bed wearing your daytime cosmetics. Makeup sits on your face and collects dirt all day long. Why prolong it's removal for another 6-12 hours? Take it off as soon as your day's over. A quick task with long term benefits. Makeup clogs your pores, preventing them from being able to breathe which in turn maximizes them and can eventually age you. Regardless of what your pre-bedtime routine consists of, it's the accumulation of what your skin consists of that repeatedly touches your pillow that's an issue. Even a freshly washed face each night, is bound to give off some oil or sweat while sleeping, which is why pillow cases need to be washed every 1-2 weeks (at longest) to avoid unconsciously clogging your pores.

2. Embracing The Heat. Too hot of showers and too many rays. We all love the heat. But that doesn't necessarily mean your skin does too! Showers and sunshine are two of the most commonly forgotten source of damage to the skin. There is a misconception that hot showers are pore opening and cleansing. However, a shower/bath that's too hot can actually work in reverse - eliminating the healthy, moisturizing components of your skin such as your body's natural oils which help it from drying out. And then there's sunscreen. Relatively self-explanatory. Sun burns. Sun spots. Wrinkles. You name it, it's not nice - especially when it's every bit preventable. Opt for makeup containing an SPF or if it's not too much to ask? Just go the distance and apply actual sunscreen. Liberally.

3. Touching your face. Hands off! No seriously. It might not cross your mind but every time you pick at, scratch, rub, touch, or rest your hands on your face you're passing of (bad) oils, dirt, bacteria, and other face damaging nastiness as well as risking scarring, inflamed skin, irritation/reaction, or flaring a breakout. Don't touch and if you have to? Try to remember to clean your hands before doing so.

4. Lack of Essentials. Hydration. Produce. Sleep. Without all of the above, you're asking for skin that's dried out, glow free, and colourless. Fluid intake as well as a good moisturizing agent will help your skin shine and maintain it's elasticity (no lines). When it comes to food, produce (fruits and vegetables) are jam packed with antioxidants, natural sugars, and a ton of vitamins that promote a healthy colour with or without makeup. After a day of remembering those agents, you need enough sleep. Inadequate rest can deprive you of your skin's dewiness and replace it with dreaded dark spots.

5. Sticking To One Product. I fall in love and rave about products just as much as the next girl does but one product will no suffice. There is no one product that can take you through every day, each season, every weather. Some occasions call for more moisturizing, some a toner, and some days you just need something light and airy when your skin needs a break. Over using one product can be really aggressive on your cells, so choose a variety of products with different components (find a line you love and see if they offer an array of options for numerous needs). 

If it seems like a lot to remember, fear not. Practice implementing one thing at a time. It will soon become habit and before you know it, you'll be subconsciously living a dermo-friendly lifestyle.

Happy Weekend!

XO, Olivia Murray.

What Antenatal Taught Me

So, I can't pretend that I enjoyed my month long stay in hospital or any part of the 9 weeks total bed rest I was "prescribed." But I can say one thing for sure and that's that it sure did open my eyes. I met tons of nice people, from the nurses and staff to the other patients and their family/friends. I saw couples going through situations easily more stressful than that of our own and watched women brave heart breaking scenarios solo. I was reminded of something I'd already, always known and that's the fact that "someone always has it harder than you" and "everyone has a story." Believe me - they do! And sometimes it really humbles you to hear them. 

80% of the women in my antenatal ward were confined to bed rest or limited activity. So we often congregated in the kitchenette or hallway to chat, gossip (as I came to realize women just about everywhere do), share pieces of our lives and most of all - exchange updates on our situations. We also had weekly "meet ups" and "group gatherings" run by the staff to encourage women to get out of their beds, meet people, socialize, etc. in hopes of eliminating negative mind sets and sustaining good mental health for the patients. I was not a fan or remotely interested in any of this my first week or so admitted but I'm sure glad I branched out eventually. It was always positive knowing that you weren't alone and I took in one of the most fulfilling of lessons, I will never, for the rest of my life forget.

Maybe life isn't about avoiding the bruises.

Maybe it's about collecting the scars to prove we showed up for it.

Seriously though! Let that sink in. There is so much in life we cannot control, we have no say over, we can't prevent. And no matter how hard we try, wish, want, or pray for otherwise - sometimes you just have to get "bruised." But what if we could look at it from another perspective? That we don't have to kill ourselves avoiding these life bruises, but instead take life however it may come and consider the "scars" as nothing more and definitely nothing less than just that - proof - that we showed up, we tried our best, we lived. Life is all about perspective. The same way looking at your situation and reevaluating it once you have a worse one to compare it to is perspective. It's all in the way you choose to see things. Cliche? No doubt but so, so very true. A lesson we occasionally need reminding of and I've had my "moment" that won't ever allow me to forget it again.

So whatever it is you're going through, do just that. Go through it. GROW through it. And embrace the scars you acquire as souvenirs of your journey.

Photography Credit: Luke Gram, the amazing Canadian photographer behind "Man & Camera". For breath taking inspiration, his instagram is a worthy use of scrolling time.

XO, V.