It's tempting to try to rush through meal prep in order to get food on the table. I get it. I know dinner (or lunch or breakfast) can be stressful. (Read this post for reducing meal time stress.) 

We all know that eating together is important but actually cooking together can be an opportunity for bonding too!  If you can slow down (just a little bit) and invite your kids into the kitchen, you not only get a chance to chat, but you have a valuable teaching opportunity to impart your culinary and nutrition wisdom on your kids.

The key is to start simple.  Use a simple recipe and hand over the reigns.  The recipe above is easy and even my littles can do almost the entire recipe without help.

What you need:

• 2 ripe bananas
• 4 eggs
• 1-2 tablespoons of whole wheat flour (I like King Arthur)
  
• 1/2 tablespoon chia seeds (where to buy)
  
• Chocolate chips: I could write "optional", but they're never optional for me. They're a requirement.
  

What to do:

1. Mash the bananas with a fork
2. Beat the eggs
3. Combine bananas and eggs
4. Add in the rest of the ingredients, and mix well
5. Cook on a hot cast iron pan (where to buy)
   
6. Top with fresh blueberries, butter, and 100% real maple syrup (where to buy)
   

Note: These are not the fluffy pancakes; these are thinner. They're also less carbs so win-win!

How do you use food and cooking as a bonding tool?  What are your favorite recipes to cook with your kids? Comment below!

Parenting in the modern world is unnecessarily cluttered with distractions and multitasking. Unfortunately–despite all the current advances and technology of our time–no one has yet to invent the SuperMom pill. (Don’t worry, I’m working on it.) So, in the meantime, you have to prioritize with intention, or the important things (people) will become neglected and…well…less important. Please, read on if you interested in some ideas on how to simplify your life and focus on family.
Now, don’t get me wrong…it’s definitely a work in progress, not a level of achievement. (Once again, there will be no trophy or medal ceremony for this act of parental amazingness. Sorry.) Almost every day, I  set my intentions and work very hard to keep my life as simple as possible, filling it with only what is loved or needed. But it’s still hard, sometimes, and I have to struggle to keep my focus and priorities on what is most important–my family.

“So what do you suggest we do, EB?”
Here are some ideas I’ve implemented to be the most intentional–and the least distracted– mom I can be, so I can focus on family. I don’t feel like I’ll ever arrive at complete success in this category…because I am imperfectly human, after all. I give you, dear readers, permission to set the bar really low as you start off on your personal quest.  (You’re welcome.)

How to Simplify Your Life so you can Focus on Family: 5 Great Tips

1. Make a list of your top priorities.
You may want to review or edit your list often, every day if necessary. My priority list is titled “Focus on Family”. Then I have daily To-Do lists in order of priority. My lists are in the “notes” section of my iPhone, which syncs with my apple computer. I usually have one other the other within my reach at all times. Other people do it differently, but you must write it down and keep your lists with you wherever you go.

Do you have a hard time saying “no” or put others before you and your family? (This is you if you have a nurturer, giver, people pleaser or empathic personality.) You may want to start with a less specific to-do list or wish list that you keep on your phone or planner, then make the priority list every day to keep your daily routine focused and simplified.
I try to work on a daily list at bedtime, so I can go to sleep knowing my intentions are set for the next day. Sometimes I do it on a lazy, weekend morning when I’m not in a time crunch and I can plan ahead.
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I don’t know about you all, but I am much more productive when I’m busy. And I lost at least half of my memory and thinking skills when my daughter was born. (It’s a terminal illness every parent has to live with, I know.) So, the fleeting thought of “Well…hmmm…I don’t really have to do anything… right now…” actually sets off a ping of anxiety in my stomach. I must be forgetting something really important! (Hence, the lists.)

2. Spend money wisely.
Stick to your budget! Prioritize–and be very intentional about–your purchases. Ask yourself, “Is this something we really need? Do we already have something that serves the same purpose? Will this make my life more simple? Will this help me focus on my family?”

I almost always regret impulse buys and material purchases that aren’t fulfilling . Do I really need another cute skirt in my closet with the tags on it? I definitely don’t need a new sparkly iPhone case that won’t really protect my phone when I already bought a $90 Lifeproof case that is working quite well.  

I’m terrible about returning things, so they sit around the house, reminding me of my bad decisions. And if I just keep on driving past that yummy taco shop (eyes forward!), we can save family time, money and calories eating at home, together.  

I could write a lot more about spending money with intention, but I want you, dear readers, to implement this concept in ways that resonate with you. If you are focused on family and keeping your life simple, you may find that it’s not that hard to pass up on a lot of unfulfilling and unnecessary purchases.

3. Be more efficient. 
A.K.A– “Don’t waste your precious time”.  Busy parents barely have time every day for the necessary tasks, why crazify (yep, my new word–do you like it?) your day even more with inefficiencies?  Leaving the house to run only one errand? Stopping at a fast-food joint when you are on your way home from the grocery store? Playing CandyCrush for 45 minutes straight at your daughter’s therapy appointment? Scandalous! 

Do we really need to see everything that everyone is doing every day on Facebook? Just because you want to stay in touch with 300 of your best friends from childhood or college, doesn’t mean they all have to be on your news feed. You can just click over to their page when you are thinking about them, right? That’s easy enough. I’m guessing about 95-99% of the posts on my news feed are not more important or more meaningful that the parts of my life I’m neglecting when I’m mindlessly scrolling through.

Now don’t get me wrong. We all need some brainless distractions to maintain a barely functional level of sanity.   But our “mental breaks” on social distractions are actually complicating our lives and minds with unnecessary clutter, making it harder to focus on what’s really important.
Have you ever tried to decrease your data plan for a month or “unplug” your social media sources for a day? You’d be surprised how much more time you have. If that’s sounds totally impossible to you, would you try setting a timer to limit your time on Facebook or Pinterest?

Your kids may even notice how much more attention they are getting from you. (Attention=less whining, right?) You significant other might even notice how much more relaxed you are by the end of the day. Make sure you have your list of priorities handy to keep you from feeling bored (Ha!) or anxious.

4. Purge the unnecessaries.
This applies to not only material items, but activities, habits, and people who don’t mesh with your intention to simplify your life and focus on family. Learn to say “no” if something is asked of you that doesn’t fit this purpose.  You may find that you have more time and energy to say “yes” to more things that bring you happiness, like quality time with your family, or doing something for yourself. (Totally foreign concept, I know.)
Appreciate what you have. Get rid of what you don’t need.  Clutter and baggage contribute to your underlying stress and anxiety, even though you don’t really consciously “see it.”

Don’t focus on what you think you need or want. You might be surprised what you can cross off your To-Do or wish list using this frame of mind.

5.Breathe and listen.
Conscious, intentional deep breathing  can really  help you recharge and maintain the energy and focus you need to get through the day.
It only takes ten breaths in through your nose, filling up your belly (not your chest) to reset your body’s resting, relaxed state. With 10 intentional diaphragmatic (belly) breaths, you can lower your heart rate, blood pressure, stress levels, anxiety, and pain, to name a few. Try this while trying to fall asleep, sitting at a stop light, or on the toilet, (because sometimes that’s the only free time we can get, right?). 

When you have a little more time, go outside, sit or lay comfortably and close your eyes.  Pay attention to the sounds and sensations surrounding you, that you normally wouldn’t even notice. Listen to the birds and leaves in the trees.  Feel the air on your skin and your breath inside your nose. Let your muscles melt into the surface with each exhale…..

Hey! Wake up!! 
That’s all for now.  It’s time for me to find something healthy for dinner. I hope this post at least jump starts your intention to simplify your life so you can focus on your family.  Thanks so much for reading! Do you have some other suggestions? I could use some fresh ideas and old reminders, myself.  It’s easy to let life get ahead of us, but it’s not too hard to reel it back in! Share your thoughts below!

I've had super sensitive skin my whole life, but it wasn't until I went away to college that my skin problems got worse. I developed eczema on my hands and I've suffered with it ever since. 

I've tried what feels like every single product on the market: lotions, soaps, etc. You name it, and I've tried it. The majority of products left me unsatifised with the results or even worse - with hands that were stinging from the product that was intended to soothe me! 

It was my battle with eczema that first led me to the essential oils path, and I haven't looked back since. One of the most soothing and healing balms was something I created in my kitchen. The rich shea butter and calming lavender oil work together to heal and calm the itchy and painful symptoms of eczema.

This balm is thick and I like to put it on at night right before bed so it can soak in all night.  

2-3 drops of lavender oil 
1 Tablespoon of 100% real shea butter 

Warm the shea butter slightly in your hands so it's easier to mix.  Add the lavender drops and mix together in your hands. Apply to the affected areas. 

Because of the therapeutic nature of this balm, it is especially important to make sure you are using pure, unadulterated oils.  You can refresh yourself with my Essential Oil 101 post, or my post on how to order oils, and let me know if you have any questions. 

Have you tried this recipe? Comment below!

Chia seeds are one of my favorite seeds because they are ... dare I say... fun? I like to put them in juice and let it sit and watch them expand. I put a lot of chia seeds and end up with a sort of faux bubble tea drink. 

But apart from my bizarre love of their texture when they soak up a liquid, chia seeds are a superfood for a reason. Chia seeds are powerful antioxidants with the power to assist in weight loss, improve heart health, support insulin levels, strengthen bones, energize us, and boost metabolism. There really isn't a reason why you shouldn't be eating some of these each day! 

I made refrigerator oatmeal each night and chia seeds play a starring role in my recipe. 

I say easy and I mean it. No measuring required for this recipe. 

I have a cereal bowl that comes with a lid so I use that, but feel free to use whatever container you want. 

• Oats (instant or not, your choice) 
• Milk (cow, almond, coconut) 
• One banana 
• Cinnamon
• Chia seeds 

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Now the magic is to put all of those ingredients together and let it do it's thing. It's up to you how big or small you make your portion, but the key is to make sure you have enough milk so the seeds and oats can absorb it. If it's too low on milk, add a splash more. 

The cinnamon is beneficial for heart health but it also adds a kick of flavor to the oatmeal.  It's easier to cut out sugar with the cinnamon, but if you need a little extra sweetness, opt for real maple syrup or coconut sugar. 

What is your favorite way to eat chia seeds? Comment below.

If you are following along in real time, then you probably read the blog post about self care in which I explored how self care can recharge a person which then allows them to be fully present in each and every relationship in their life.

In this TED talk, Megan McCormick continues the discussion on self-care. She argues that self-care is an act of revolution, that taking time to invest in self-care can lead to a better quality of life.

Megan also lays out the three main practices of self-care:

• Self talk
  
• Rituals
• Optimism

Listen to TED talk and join the revolution.

How do you make self care a priority? Comment below!

Create and maintain family traditions
Family traditions are more than just routines. Family traditions are the special memories that make families different and special in their own way. Having family traditions also helps children feel included and part of the family.

Get involved with a charity 
For many people, charity is a direct reflection of their own inner values. Where we choose to donate (time, talent, or money) says a lot about ourselves. Teach your children the value of giving and you will experience the truth behind the quote "Happiness is found in serving others."

Get outside
The great outdoors offers so much to us, so it's no surprise that heading outdoors can help strengthen can help create stronger family bonds. Benefits include: natural mood boost, vitamin D dose, and reduction of ADHD symptoms. 

To learn more about how nature can boost your mood, read this blog post.

Quality and Quantity Time
We've all heard about the importance of quality time. That is, time spent one-on-one without multitasking, checking Facebook, or with our face buried in a phone. But the REALLY happy families? They don't believe in quality over quantity. It takes quality AND quantity time to forge those rock solid bonds. 

For more on quality vs quantity, tune in to this podcast episode.

Make family meals a priority 
Studies continually show the importance of family meals on children's self-esteem levels, emotional intelligence, and attachment to the family.

Do you have a picky eater? Don't worry, family meals can still be peaceful. Try these tips.

What things make your family happier? Comment below!

Yesterday's blog post addresses how to repair a relationship after a fight has occurred, which is very useful information, but there's more to damage control that just clean up. This post, Damage Control Part 2, address how to prevent the little things that can lead to simmering and boiling emotions...especially in children. In this sense, this post could be called Preventing Damage.

When children (or even adults) demonstrate unwanted behaviors, it's easy to reduce the entire person to just a label.

• If Johnny is being overly aggressive: Oh that's just Johnny being Johnny. He's a brute.
• If Celia is easily offended and cries often: Oh that's just Celia. She's a cry baby.
• If a teenager is difficult: Oh, Sarah is just Sarah. I can't stand her.
  

But what if Johnny isn't a brute? What if Celia isn't a cry baby? What is Sarah isn't actually difficult? What if there is a problem? Issuing a label won't fix an underlying problem. Rather, using labels adds to the problem, causing the child to feel like their feelings don't count or are invalid.  Using labels is like prodding a sleeping bear.

Whether you toddler is crying about a blue cup (instead of the red cup) or a broken toe, his feelings on each subject are equally real. Even if you think it is silly to cry over a red cup, don't dismiss your child's feelings... because feelings are real whether you agree with them or not.

How often do you find yourself in a fight about something totally random?  It's not that uncommon.

As little things build up (dishes undone, dirty laundry on the floor, a missed meeting), we start to simmer. But then there is also one tipping point and we explode. The final straw. And suddenly we are in a fight because our significant other asked us where we want to eat lunch.  The fight wasn't really about lunch but rather all of the unspoken issues that added up.

But avoiding that can be easy if you resolve each issue as you come across it, and this method works well for any relationship.

Sometimes, the answer is simple. Maybe your child is hungry or sleepy - two of the most powerful influencers of mood.  Other times, maybe there is a problem with a friend at school. A lot of conflict at home can be avoided (or easily resolved) by digging deep to find the root of the problem. Often, the actual conflicts are just surface level, masking another problem. (Think: hangry toddler upset that the sun is setting. The problem is not the sun, it is the hunger.)

What are some ways you prevent fights or struggles in your home? Comment below!

Humans are not perfect. 

As much as humans strive to live happily, sometimes we fight, we lose our patience, we have a "tone."  Sometimes we respond to innocent questions with too much sarcasm. After all, it's easy to yell at the person who made you mad if that person is only 3 feet tall. (That doesn't make it okay though). 

Usually, though, after a fight/squabble/spit spat, our emotions settle down, the angry fog in our head clears, and the surge of fight or flight hormones dissipates; it is then that we see the damage we have caused. 

Sharp words can cause little hearts to break. The beautiful relationships we work so hard to build have been dinged and cracked. But one bad squabble doesn't doom an entire relationship. 

What you do next sets the tone for the relationship. Follow these steps next time you need to damage control. 

Often, in a family dispute, it takes two to tango. Regardless of who was the "worse" offender, don't wait for the other person to apologize. Apologize for your part. 

Psychologists tend to agree that for every negative experience, a person needs 5 positive experiences to maintain a healthy, happy relationship.  

• Go on a walk - just the two of you. Hold hands and talk about what's on your heart.
• Play a game together
• Go to a coffee shop and do puzzles together while sipping coffee (or hot chocolate if your date is too little to drink coffee) 
• Read a book together out loud while snuggled on the couch
• Do art together: art improves neural connections and doing art together can actually improve a relationship

Resist the urge to bring up the incident over and over again.  If you truly forgive someone, let it go. Learn from the past but always bringing it up won't help heal the hurt. 

What are things you have done to help heal the hurts in your family relationships? Comment below!