Tag: children

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Recipes

Delicious Keto Almond Flour High Protein Flatbread

Almond flour keto flatbread with eggs and mozzarella.

Bread is my downfall. Specifically, sourdough bread. In search of a decent substitute, this is what I’ve come up with. This is a simple yet satisfying keto recipe almond flour flatbread, enhanced with extra eggs and mozzarella to boost the protein content. This flatbread is perfect for those following a ketogenic diet, looking for low-carb options that don’t skimp on flavor or nutrition. It’s versatile enough for sandwiches, pizza bases, or just to enjoy with your favorite keto-friendly dips.

Ingredients:

  • 1 1/2 cups almond flour – For the base texture and to keep it keto-friendly.
  • 2 cups shredded mozzarella cheese – Provides stretch and protein.
  • 4 large eggs – Enhances protein content and acts as a binder.
  • 2 tsp baking powder – Helps the bread rise slightly.
  • 1/2 tsp salt – For flavor enhancement.
  • 1/4 cup olive oil or melted butter – Adds moisture and flavor.
  • 1 tsp apple cider vinegar – Reacts with baking powder for a better rise.
  • Optional herbs or spices – Such as garlic powder, Italian seasoning, or everything bagel seasoning for flavor.

Instructions:

  1. Preheat Oven: Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
  2. Melt Cheese:
    • On the stove, combine the mozzarella cheese and olive oil (or butter). Stir frequently until melted and combined.
  3. Mix Dry Ingredients:
    • In another bowl, whisk together the almond flour, baking powder, and salt.
  4. Combine Wet and Dry:
    • Once the cheese mixture has cooled slightly (you don’t want to cook the eggs), stir in the eggs and apple cider vinegar until well mixed.
    • Gradually incorporate the dry ingredients into this wet mixture. Mix until you have a thick, dough-like consistency. If the dough seems too wet, you can add a bit more almond flour.
  5. Form the Flatbread:
    • Divide the dough into 4-6 portions depending on how large you want your flatbreads to be.
    • On the prepared baking sheet, press each portion into a flatbread shape, about 1/4 inch thick. You might need to oil your hands or use parchment paper to prevent sticking.
  6. Bake:
    • Bake in the preheated oven for about 15-20 minutes or until the flatbreads are golden brown at the edges and firm to the touch.
  7. Cool and Serve:
    • Allow the flatbreads to cool for a few minutes on the baking sheet before transferring them to a wire rack to cool further. This helps them firm up.
  8. Optional Toppings or Uses:
    • Once cooled, you can use these flatbreads for sandwiches, as pizza bases, or simply enjoy them with a spread of butter or your favorite keto-friendly dip.

Nutritional Information:

This recipe increases protein due to the addition of extra eggs and mozzarella. Exact nutritional content can vary based on the specific brands of ingredients used, but each flatbread should be relatively low in carbs and high in protein, making it suitable for a keto diet. Nutritional Information (Per Flatbread, assuming 6 flatbreads):

  • Calories: ~280
  • Total Fat: 22g
  • Saturated Fat: 6g
  • Cholesterol: 120mg
  • Sodium: 450mg
  • Total Carbohydrates: 6g
  • Dietary Fiber: 3g
  • Net Carbs: 3g
  • Protein: 15g

Storage:

  • Store in an airtight container in the fridge for up to 3 days, or freeze for longer storage. Reheat in an oven or toaster oven to crisp up.

This almond flour flatbread not only caters to the keto diet low-carb requirements but also ensures you’re getting a good dose of protein, thanks to the extra eggs and mozzarella. Whether you’re making a quick lunch or looking for a delicious snack, these flatbreads are sure to satisfy your cravings while keeping your macros in check. Enjoy experimenting with different toppings or simply savoring them on their own!

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De-Stress Digest

Navigating Personal Growth at Different Speeds

A couple holding hands looking at each other, they are standing on a scale. Weighing their beliefs; each different than the others and trying to find balance.

In today’s fast-paced world, personal and spiritual growth holds significant value. However, when partners experience growth at different rates or in divergent directions it can create tension in relationships. These challenges are exacerbated by societal shifts, family divisions, and political or spiritual changes. Below, we explore this issue’s intricacies and offer actionable steps to strengthen connection and understanding during such times.

Why Growth Can Feel Isolating

When one partner undergoes significant growth whether personal, spiritual, or professional, it may leave the other feeling overlooked or unimportant. Spiritual growth, in particular, can be uniquely challenging as many seek deeper truths, often questioning traditional organized religion. This quest has led to a resurgence in conservative Christian values and other belief systems as people react to societal instability.

Rising divorce rates, reckless decisions, suicides, and increasing narcissism contribute to the fracturing of relationships and communities. Biblical teachings warn of these divisions, where “mother will be against daughter” and “father against son.” Political divides and spiritual awakenings further complicate connections, leaving families and friendships vulnerable to disintegration.

Action Steps to Navigate Growth Disparities

  1. Understand and Embrace the Process
    Growth is inherently unpredictable and varies for each individual. Recognize that your partner’s journey may not mirror yours, but this doesn’t diminish its significance. Approach their development with patience and a willingness to celebrate their achievements. Accepting this process is the first step to reducing frustration and fostering mutual respect.
  2. Commit to Honest Communication
    Engage in open, judgment-free conversations about your growth experiences. Listening without criticism builds trust and understanding. When discussing sensitive topics like political or spiritual beliefs, emphasize shared values rather than focusing on divisive specifics. This approach encourages collaboration and reduces conflict.
  3. Revisit and Renew Shared Goals
    Strengthen your bond by revisiting mutual values and future aspirations. Create a shared vision while allowing space for individual ambitions. Aligning on common goals prevents growth from feeling isolating or competitive and reinforces the partnership’s foundation.
  4. Practice Compassionate Empathy
    Make a deliberate effort to understand your partner’s feelings, even when their experiences differ from your own. Empathy deepens connection during times of change. For instance, if one partner embraces conservative Christian values, the other can explore these beliefs to better understand and respect their perspective.
  5. Leverage Connection Tools
    • Journaling: Reflect on personal growth and exchange insights with your partner during scheduled discussions.
    • Shared Spiritual Practices: Attend religious services, meditate, or engage in activities that encourage spiritual unity.
    • Therapy: A qualified counselor can offer strategies to balance personal growth with relational intimacy.
  6. Respect Individuality While Staying Connected
    Differentiation: the ability to maintain your individuality while staying emotionally close is critical. Allow your partner to explore their growth without feeling threatened or left behind. Simultaneously, ensure your own growth path is acknowledged and valued.

Rebuilding Trust and Connection

Modern societal challenges; divorce, political divides, and narcissistic tendencies can undermine trust in relationships. Rebuilding it requires mindful effort:

  • Express Gratitude: Recognize and affirm your partner’s contributions, even if their growth path differs from yours.
  • Create Rituals: Incorporate weekly practices like shared meals, walks, or other activities to reinforce connection.

Navigating disparities in growth is undoubtedly difficult, but it also presents an opportunity to strengthen relationships through understanding, patience, and commitment. By building empathy, communicating openly, and respecting individuality, couples can bridge even the deepest divides.

As society undergoes rapid transformation, strong individual relationships remain a cornerstone of healing and stability. Growth doesn’t have to create distance, it can be a bridge to deeper connection when approached with love, care, and intentionality.

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Recipes

Good Morning Sausage & Veggie Bake

Good morning sausage and vegetable bake. Includes eggs, sausage, cheese, broccoli, peppers and tomatoes. Healthy and high protein recipe. Easy to make and budget friendly.

This high-protein, veggie-packed breakfast is a crowd-pleaser, effortlessly easy to prepare, and bursting with the comforting flavors of winter. One of my favorite aspects of this recipe is its versatility—it’s simple to customize with different proteins or vegetables to suit your preferences or dietary needs. Every time I make it, the results are consistently delicious, with a perfect balance of flavors and textures. Packed with nutritional goodness and irresistible taste, it’s a dish that even the pickiest eaters will enjoy—and often come back for seconds!

Egg and veggie bakes have become my go-to option for feeding large groups, whether it’s for holiday gatherings or casual weekend brunches. They’re not only budget-friendly but also a convenient way to prepare a hearty, satisfying meal that everyone can enjoy.

Ingredients:

  • Protein and Base:
    • 12 large eggs
    • 2 cups egg whites (optional for extra protein)
    • 1 cup milk (or non-dairy alternative)
    • 1.5 lbs breakfast sausage (or turkey sausage for leaner protein)
    • 2 cups shredded cheddar cheese (shred your own)
    • 1 bag (24 oz) frozen hash browns (or diced potatoes)
  • Veggie Boost:
    • 1 large onion, diced
    • 2 bell peppers (red and yellow), diced
    • 2 cups baby spinach, roughly chopped
    • 1 cup broccoli florets, finely chopped
    • 1 cup cherry tomatoes, halved
    • ½ cup shredded carrots
  • Spices:
    • Salt, pepper, paprika, garlic powder, and a pinch of cayenne

Instructions:

  1. Preheat and Prep: Preheat oven to 375°F. Grease a large baking dish.
  2. Cook Sausage: In a skillet, cook sausage until browned. Remove and set aside.
  3. Sauté Vegetables: In the same skillet, sauté onion, bell peppers, broccoli, and carrots until slightly softened. Stir in spinach and cook until wilted.
  4. Mix Base: In a large bowl, whisk together eggs, milk, and spices.
  5. Layer Ingredients: Spread hash browns evenly in the dish. Top with sausage, sautéed veggies, cheese, and cherry tomatoes. Pour egg mixture over everything.
  6. Bake: Bake for 40-50 minutes, or until eggs are set and the top is golden.
  7. Serve: Let cool slightly before slicing.

Tips:

  • Serve with avocado slices, salsa, or fresh herbs for extra flavor.
  • Swap sausage with plant-based crumbles or diced ham for variety.

Nutritional Breakdown (Per Serving):

  • Calories: ~200 kcal
  • Protein: 15g
  • Carbohydrates: 12g
  • Fiber: 3g
  • Fat: 10g
  • Vitamins & Minerals:
    • Rich in Vitamin A (from carrots, spinach)
    • High in Vitamin C (from bell peppers, tomatoes)
    • Good source of calcium (from cheese and milk)

This nutrient-rich breakfast supports energy and fullness while adding important vitamins and fiber to your morning! It is low carb, low sugar and won’t cause a huge insulin spike. Keeping me full longer and less likely to get hangry after eating this. This is all a plus in my book.

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De-Stress Digest

Kids and Pets During the Holidays: How to Make the Season Stress-Free and Joyful

The holidays bring joy, togetherness, and a break from routine. However, they can also bring disruptions that challenge the well-being of kids and pets. With homes buzzing with activity, strangers coming and going, rich and sugary foods taking center stage, and routines thrown off, it’s easy for stress to creep in. Kids may struggle to adjust to the chaos, and pets often pick up on the tension, making the season less enjoyable for everyone. By understanding their needs and making thoughtful adjustments, you can ensure the holidays are as stress-free and joyful as possible for all.

Recognizing Stress in Kids and Pets

For Kids:

  • Signs of Stress: Look for irritability, difficulty sleeping, changes in appetite, or clingy behavior. They might also seem overwhelmed or withdrawn during family gatherings.
  • Causes: Common triggers include disrupted routines, unfamiliar faces, late nights, overstimulation, and consuming sugary or fatty foods that lead to energy spikes and crashes.

For Pets:

  • Signs of Stress: Your pet may become restless, bark or meow excessively, hide, or show changes in eating habits. Accidents in the house or other unusual behaviors can also indicate stress.
  • Causes: Pets can feel overwhelmed by new people, loud noises, lack of quiet space, and being fed scraps or unsafe foods that upset their stomachs. They thrive on routine, and holiday upheavals can be unsettling.

Tips for Helping Kids Cope

  1. Stick to a Routine: Even with festive plans, try to keep consistent meal and bedtime schedules. Predictability provides comfort and security.
  2. Limit Sugar and Heavy Foods: Balance holiday treats with nutritious options to help avoid energy crashes and sleep disruptions.
  3. Create Quiet Time: Dedicate space in the day for calm activities such as reading, crafting, or puzzles. This helps kids recharge and process the excitement.
  4. Involve Them in Holiday Prep: Engage them in baking, decorating, or wrapping gifts. Being included gives them a sense of purpose and connection.
  5. Encourage Outdoor Play: If weather permits, bundle up and head outside for sledding, snowball fights, or even a walk. Fresh air and movement can work wonders for mood and energy.
  6. Communicate: Talk to kids about what to expect during the holidays, including who will visit and what activities are planned. This helps set expectations and reduces surprises.

Tips for Keeping Pets Happy

  1. Avoid Feeding Them Scraps: Holiday staples like chocolate, onions, garlic, and rich fatty foods can be harmful. Stick to treats specifically designed for pets.
  2. Provide a Safe Space: Ensure your pet has a quiet, comfortable area where they can retreat from the hustle and bustle. Familiar bedding and toys can help them feel at ease.
  3. Maintain Their Routine: Keep feeding, walking, and play schedules as consistent as possible. Familiarity brings a sense of security.
  4. Offer Playtime and Exercise: A well-exercised pet is less likely to become anxious. Engage them with interactive toys or indoor play if the weather is harsh.
  5. Keep Fresh Water Available: With all the excitement, pets may need extra hydration. Make sure their water bowl is always filled.
  6. Monitor Their Interactions: Supervise interactions with guests, especially young children, to ensure they remain comfortable and safe.

Embracing Special Moments

Amid the busyness, the holidays offer a unique chance to deepen your connection with your loved ones. Set aside time for activities that foster togetherness, such as watching favorite holiday movies, baking cookies, or even making homemade treats for your pet. These simple moments become cherished memories that remind us of the true essence of the season: love, gratitude, and presence.

Take time to reflect on the blessings in your life and share those reflections with your kids. Help them appreciate not only the fun of the holidays but also the importance of family, kindness, and giving. By balancing the excitement with thoughtful care, you can ensure the season leaves everyone—kids, pets, and parents—feeling joyful and connected.

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Heart of The Unfrazzled Life

Welcome to The Unfrazzled Life

Welcome to a space designed to help you breathe a little easier and live a little lighter. Life can leave us all feeling frazzled; whether you’re a mother juggling countless tasks, a spouse seeking balance, or someone navigating the complexities of relationships, stress, or health. Here, you’ll find an honest and uplifting corner of the internet that offers practical resources, heartfelt encouragement, and a dash of humor to brighten your day.

As a wife, mother, and businesswoman, I know firsthand the challenges of wearing many hats. Each role comes with unique responsibilities, and while I strive to manage them all, I’ve learned that perfection is an illusion. We often feel pressure to present a polished exterior, projecting the image that we have everything under control. But life is messy, unpredictable, and filled with moments of both joy and struggle and that’s okay.

This blog is dedicated to embracing life in its entirety, the beautiful highs, the painful lows, and everything in between. It’s a place for honest conversations, where facades are left behind, vulnerability is welcomed, and real connections are fostered. Whether you’re looking for nourishing recipes, tips for mental and physical well-being, or inspiration for your spiritual journey, you’re in the right place.

Life isn’t about achieving perfection, it’s about finding purpose and joy in the imperfect.

Together, let’s create a community where authenticity shines, hearts can heal, and resilience can be nurtured. I invite you to share your story, whether through a comment, message, or personal reflection.

-Love to you all, Nicki

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De-Stress Digest

How Moms Can Stay Positive and Tackle Winter Challenges

How Moms Can Stay Positive and Tackle Winter Challenges

The winter months bring a mix of joy and challenges for moms. it can feel overwhelming to stay the least. Between the holidays, kids’ winter break, endless cleaning, cooking, and seasonal blues, it’s easy to feel like you’re over your head. All is not lost. Take this time to slow down from the busy life that seems to overtake most seasons. In this season, treasuring the intimacy with family can create stronger bonds, better relationships and fond memories. Here are a few practical and real-world solutions to help you navigate the season with resilience, grace, love for yourself and family.

1. Organize Before the Chaos Hits

  • Plan Holiday Tasks: Create a holiday binder or digital checklist for meals, gifts, and events. Delegate tasks to family members, even young children. Let them wrap small gifts or set the table.
  • Prepare a Daily Schedule: For winter break, establish a simple routine. Include time for kids’ play, family activities, and quiet moments for yourself. It doesn’t need to be followed perfectly, but it will keep the chaos to a minimum.
    • Meal Prepping: Plan a holiday meal prep day with your spouse or kids, making casseroles or freezing cookie dough for quick desserts.
    • Digital Organization: Use apps like Cozi or Google Calendar to share schedules with family members.
    • Delegate Chores: Assign specific responsibilities like wrapping gifts or decorating the tree.

2. Combat the Winter Blues

  • Get Light Therapy: Invest in a light therapy lamp to combat seasonal affective disorder (SAD). Spend 20 minutes a day soaking up the artificial sunlight.
    • Vitamin D Boost: Take vitamin D supplements after consulting your doctor to mimic sunlight benefits.
  • Daily Outdoor Time: Bundle up and take short family walks, even on chilly days. Natural light and fresh air are mood boosters.
    • Nature Connection: Visit a local park to birdwatch or enjoy snowy landscapes.
    • Indoor Greenery: Add houseplants like succulents or ferns to create a calming indoor atmosphere.
  • Gratitude Practice: Keep a journal by your bedside and jot down three things you’re thankful for daily.

3. Simplify Holiday Traditions

  • Instead of Elaborate Meals: focus on potluck-style gatherings. Family and friends enjoy contributing, and it reduces your workload.
    • One-Pot Meals: Prepare holiday dishes that require minimal cleanup, like a festive chili or stew.
  • Rotate Hosting Duties for traditions like cookie swaps or holiday dinners.
    • Virtual Celebrations: Host an online gathering to connect with distant family without extra travel stress.
  • Minimalist Decorations: Instead of decorating every room, focus on one central space like the living room.

4. Tame the Mess and Cleaning Stress

  • 15-Minute Blitzes: Set a timer and have the whole family tidy for 15 minutes. Small bursts of cleaning reduce overwhelm. Turn the tunes on and enjoy cleaning together.
    • Decluttering Session: Have a “one in, one out” rule for toys and clothing to reduce clutter.
  • Zones for Kids: Assign specific areas to your children for tidying, such as their bedrooms or a toy corner.
    • Donation Days: Gather items to donate with your kids and explain how it helps others.
  • Invest in Storage Solutions: Use decorative baskets or bins to quickly hide clutter.
    • Robot Helpers: Invest in a robot vacuum to save time and reduce cleaning stress.

5. Stay on Top of Health

  • Balanced Comfort Foods: Create healthier versions of your favorite winter meals, like veggie-rich soups or baked goods with less sugar. It’s easy to overeat during winter. Eating just feels good too when you’re inside and hunkered down.
    • Smart Substitutes: Use Greek yogurt in creamy recipes and almond flour for cookies. Sugar substitutes such as honey, coconut sugar, allulose or monk fruit. Remove anything that is processed.
    • Meal Prepping Together: Get your family involved in prepping snacks or simple meals to reduce stress and maintain balance.
  • Family Movement Time: Dance parties in the living room or virtual exercise classes can keep everyone active.
    • Mini Workouts: Try 10-minute HIIT sessions while kids nap or play. Go for a brisk walk. Get a rebounder. Find a workout to follow on Youtube. There are so many!
  • Hydration Focus: Keep a fun water bottle nearby to stay hydrated during busy days.

6. Strengthen Faith and Stay Positive

  • Scripture Meditation: Start your day with a Bible verse that uplifts and grounds you. Philippians 4:13, “I can do all things through Christ who strengthens me,” can be a daily mantra.
  • Pray as a Family: Use winter nights to gather for short prayers or devotions. Involving children fosters togetherness.
    • Advent Countdown: Incorporate an Advent calendar with Bible verses to countdown to Christmas.
  • Find a Mom’s Support Group: Join or form a group of like-minded moms to share struggles, prayer requests, and advice.
  • Inspirational Music: Play faith-based songs to uplift your mood while cooking or cleaning.
  • Gratitude Jar: Have each family member write what they’re thankful for daily and review them together at the end of the season.

7. Make Time for Yourself

  • Scheduled Quiet Time: Wake up 15 minutes early for coffee, reading, or quiet reflection.
    • Library Trips: Check out a book or audiobook you’ve been eager to read.
    • Journal: Look up a nice journal that excites you when you see it and want to jot down any thoughts or even good memories you’d like to remember.
    • Get a Babysitter: If you have the ability, just stepping out of the house alone can do wonders. Go to a coffee shop and read that book that has been on your shelf the last 6 months. Go to a movie by yourself or out to lunch.
  • Pamper Evenings: After kids are in bed, treat yourself to a DIY spa night. If you’re on a budget, you can find low cost masks, scrubs or even make your own with a few simple ingredients that you likely already have in your cupboards or fridge!
    • Creative Outlets: Try a new craft like knitting or painting for relaxation. It can be a simple craft or pattern, you don’t need to overcomplicate it.
  • Solo Walks: Take a quiet evening stroll with a warm drink in hand. If you have a dog, even better. They will love you for it. Take them for a nice long walk…make sure you bring the poo bag!
  • Set Realistic Expectations: You don’t have to be “perfect” at everything. Prioritize what matters most to you and let go of the rest. None of us are perfect and if you think there is a perfect wife or mother you are mistaken. We are all doing our best and everyone fails. Keep your chin up and don’t be too hard on yourself.

8. Connect With Your Spouse

  • Winter Date Nights: Enjoy a cozy at-home date with board games, hot cocoa, or a movie.
  • Express Gratitude: Take a moment each day to thank your spouse for their support. It strengthens your bond. It uplifts the mood. It reinforces why you love your spouse. You should be your spouse’s #1 cheerleader.
  • Winter Stargazing: Bundle up and watch the night sky together.
    • Make a fire, snuggle up together and slow down.
  • Shared Projects: Bake or craft a gift together for your children.
  • Daily Check-Ins: Spend 10 minutes discussing your day with no interruptions. This isn’t a time to whine and complain to your spouse. This is a time to connect with one another outside of the daily routine.
  • Intimate Time: This may be an obvious one, but likely one that doesn’t get enough attention. We get tired, burned out, stuck in routine and this falls to the wayside. Don’t let that happen. Even a quickie can rejuvenate your momentum to continue serving your family and strengthen your marriage. This goes for both spouses.

9. Engage the Kids Productively

  • Craft and Bake Together: Engage children in simple winter crafts or baking projects. It keeps them busy and creates memories.
    • Themed Days: Schedule specific activities like “Science Experiment Tuesday” or “Art Friday” during winter break.
  • Create a Giving Tradition: Volunteer as a family or assemble care packages for neighbors. It teaches kids the joy of giving and they will remember these traditions for a lifetime. They may even start doing them with their own children one day.
  • Gingerbread Competitions: Host a family contest for building creative gingerbread houses. Have fun decorating and don’t get too serious! It is supposed to be fun!
  • Seasonal Scavenger Hunt: Create a list of winter-themed items to find indoors or outside. Hide the candy canes or hunt for the special present that was hid.

10. Be Gentle With Yourself

  • Acceptance Practice: Remind yourself daily that you’re doing enough by saying affirmations like “I am present for my family.” If you mess up and lose your cool. That’s alright! Just take a minute for yourself, regroup and come back as the bad mamma jamma that you are and that your family loves you for.
  • Rest Prioritization: Let non-essential tasks slide to ensure you get adequate sleep. I can’t emphasize enough on this one. We’d all love more sleep. If you can, take a cat nap each day or stop browsing on your phone at night to get that extra 30 min -1 hour more zzz’s.
  • Celebrate Small Wins: Acknowledge minor achievements like a clean kitchen or a joyful family moment. I also can’t emphasize this enough. Small wins or losses make up your life. Focus on the wins. When you look back, it will be easier to remember the good times and that is really what matters in the end.

This season is as much about you as it is about your family. Embrace imperfection and lean on your faith to carry you through tough days. Remember, taking care of yourself is the best gift you can give your loved ones. Don’t be afraid to ask for help. If you have a spouse, they can assist you or calmly ask or list a few things that they could do to help alleviate any extra stresses or duties.

By incorporating these tips, you can turn winter’s challenges into opportunities for connection, joy, and personal growth.