Late Winter Wishes We hope you and your family have enjoyed a healthy winter season. We've certainly enjoyed watching your little ones grow as well as many mamas and papas come into their new roles. It's truly an honor to be your trusted nest from pregnancy and beyond.
The coming months are full of classes and workshops, you'll find active links below. Make sure to save a seat if you plan to join us! You'll also find that we have grown our prenatal program to include more instructors and more scheduling options. A warm thank you to all of our recent prenatal graduates! We appreciate your trust in our classes and we can't wait to meet your newest additions
Dylan's Super Muffins Julie DeHollander, RD These gluten-free, dairy-free muffins are loaded with antioxidants, healthy fats, fiber and have no added sugar. They are a fun way to add in some fruits, vegetables and wholesome goodness. Even the pickiest of eaters could agree.
3 ripe bananas
¼ c coconut oil
1 tsp vanilla (optional)
1 cup chopped zucchini
1 cup chopped carrots
stevia (optional- I sometimes use a couple droppers of English Toffee flavored stevia or plain liquid stevia)
1 cup gluten free oat bran
1 cup ground flax seeds
¼ cup coconut flour
½ cup cashew flour
1 cup walnuts, chopped
½ cup coconut flakes, chopped
1 tsp baking soda
1 dash salt
½ cup chia seed
½ cup unsweetened applesauce
- Preheat oven to 350° F. Melt coconut oil and pour into large bowl.
- Add bananas and mash.
- Chop zucchini and carrot in food processor or grate and add to bowl.
- Add eggs, stevia (optional), beaten egg and vanilla
- In separate bowl add all dry ingredients and mix well.
- Add try ingredients to wet ingredients slowly while mixing well. Add applesauce and mix well. Add a little more applesauce if too dry.
- Grease muffin tins with coconut oil or spray. Makes 18 large muffins or 72 mini muffins.
- Bake muffins for approx. 25-35 mins. Let cool and serve. Will store well in fridge or freezer.
Mini muffin: 56 calories, 1.7 g pro, 3.9 g fat, 1.7 g fiber, 4.4 g carbs, 0.9 g sugar
Large muffin: 224 calories, 6.8 g pro, 15.9 g fat, 6.8 g fiber, 17.6 g carbs, 3.6 g sugar
Original recipe by Julie DeHollander, RD. www.sierrawellnessnutrition.com
Abhyanga: An Ancient Healing Massage Technique, Good for the Whole Family! Jessica Hartley Litton, CAS, PKS
Abhyanga is the Ayurvedic form of massage using warm (often medicated) oils. Abhyanga produces softness, strength and color to the body, decreases the effects of aging, nourishes & increases longevity in the body, benefits sleep patterns, strengthens the body's stress tolerance, imparts a firmness to the limbs & tone and vigor to the tissues, stimulates the internal organs of the body, as well as circulation and lymphatic movement. It is recommended to do a self-abhyanga routine daily, before showering, to protect, nourish, and refresh the skin. It’s a fantastic thing for babies and children, especially with a slower more relaxed speed, before bed to promote deeper sleep. Abhyanga is recommended daily for 40 days after having a baby, to promote healing and regeneration postpartum.
Receiving an Abhyanga massage is extremely beneficial this time of year, for loosening the stagnations of winter, helping the body regulate metablism and lymphatic flow, to lightly cleanse and stimulate the body from impurities and the heavy dullness of winter activity and diet. If you become an annual Nest member, at $35/yr, you may receive a 90 minute Abhyanga massage at the special rate of only $75, a discount of $37.50…saving you more than you spend for the annual fee. Sign up as a Nest member today and then email to set up an appt! email@example.com Jessica Hartley Litton, CAS, PKS Transformation Ayurveda Reach Out and Touch By: AnYes Cartry, CCHC, HBP “The more you connect with others -- on even the smallest physical level -- the happier you'll be” says neurologist Shekar Raman, MD, quoted last year in an article from the Huffington Post, Oprah Winfrey’s magazine. In the same article, psychologist Matthew Hertenstein, PhD, director of the Touch and Emotion Lab at DePauw University says "Compared with other cultures, we live in a touch-phobic society that's made affection with anyone but loved ones taboo.” Indeed, I have myself often witnessed in the south of France, Spain and Italy, non homosexual men hugging in the streets, walking with hands on another’s shoulders as a sign of camaraderie and friendship. According to Hertenstein, touch deprivation is a real thing and I agree.
Touching releases oxytocin in the brain, one of the hormone of well-being that invites good sleep. Why are insomnia and depression so prevalent in United States? And the rates are rising. Reconnect, dance, smile, hugs your little ones, your friends, find a way to appropriately and safely touch somebody you’ve never met with warmth and empathy. Both of you will gain. There is in you the discrimination to hold off when the other person isn’t able or open to receive your touch. We hold this knowing in our energy field. Remember your humanness, your warmth, you capacity to connect. Reclaim it for your well-being, the one of your family, your community, your nation, our world. A Comprehensive Prenatal Program A warm welcome to our new prenatal classes! Planning begins early with a Free Early Pregnancy class taught by Cindy Foxfoot and Kathy Boyer. Prepare for childbirth with one of Chelsea Bryan's comprehensive classes Embracing Birth OR Ready, Steady Birth. Two scheduling options for every parent's schedule. Also join any one of our fitness instructors to ensure a holistic approach to preparing yourself for birth and parenting.
La Leche League Returns to Nevada County The Nest is honored and thrilled to announce the revival of our local chapter of La Leche League. The misson of LLLI is "to help mothers worldwide to breastfeed through mother-to-mother support, encouragement, information, and education, and to promote a better understanding of breastfeeding as an important element in the healthy development of the baby and mother." A fitting compliment to our existing breastfeeding program which includes prenatal classes, weekly support groups and on the spot and in-home lactation consults. La Leche League meetings add a new dimension of ongoing mom-to-mom support.
We have two local moms to thank for their determination and contribution, Jessica Miessler and Tiffany Netherby. They have spent quite some time gaining their La Leche League leader status and are excited to begin monthly meetings on the second Tuesday of each month at 10:00. All moms of nurslings as well as pregnant mamas are invited to join beginning March 11th in our Nest classroom. We look forward to seeing you there!
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