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{Lunchbox Snack} Vegan Chocolate Sweet Potato Muffins
Kid Friendly

{Lunchbox Snack} Vegan Chocolate Sweet Potato Muffins

The benefits of adding an exercise program to your routine
Fitness

The benefits of adding an exercise program to your routine

Why you should consider monitoring your magnesium intake
Health

Why you should consider monitoring your magnesium intake

Best of 2018
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Best of 2018

Cold and Flu Remedies
Health

Cold and Flu Remedies

POPULAR POSTS

The benefits of fasting on the immune system
Health

The benefits of fasting on the immune system

01/08/2019
Favorite School Lunches and Supplies
Motherhood

Favorite School Lunches and Supplies

08/05/2018
What does the MTHFR gene do?
Health

What does the MTHFR gene do?

08/02/2018
Pre-holiday toy alert: Geomatrix
Motherhood

Pre-holiday toy alert: Geomatrix

09/05/2017
What is a ketogenic diet?
Nutrition

What is a ketogenic diet?

05/29/2017
Prebiotic Supplement ISOThrive
Nutrition

Prebiotic Supplement ISOThrive

05/12/2017
Natural Seasonal Allergy Remedies for Children
Health

Natural Seasonal Allergy Remedies for Children

01/19/2017
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Health 11/30/2018

How to stay healthy when you travel

Tis’ the season of traveling, stress, many events, lack of sleep, and long to-do lists. During this time of year, and anytime when you will be traveling, making…

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Health 11/23/2018

Black Friday Deals 2018

Hope everyone had a great Thanksgiving! Are you shopping online today or out at stores or just enjoying the downtime?  Below are some black Friday deals in the…

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Health 11/21/2018

Wellness Holiday Gift Guide

Happy Thanksgiving! As we take the time to spend with family and friends over the next few days, it also marks the unofficial start of the holidays and…

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Health 11/15/2018

The truth about EMFs and how to reduce your exposure

WHAT ARE EMFs? EMFs are electromagnetic fields or frequencies.  While it seems to be the consensus that these are not harmful and companies who make these products would…

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Kid Friendly 11/13/2018

Lunchbox Broccoli & Cheese Muffins

Egg pies are so very easy to make and versatile!  They can be used for breakfast, dinner, and even school lunch. I like using these as breakfast for…

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Health 11/12/2018

Should you consider taking MCT oil?

What is MCT OIL? MCT oil is a medium-chain triglyceride (MCT) oil that is typically flavorless, odorless, and commonly extracted from coconut oil.   MCT oil is considered a functional…

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Health 11/06/2018

The problem with plastics

A BRIEF HISTORY OF PLASTICS Plastic was originally defined as “pliable and easily shaped (1)” and in 1907, Bakelite, the first synthetic plastic, was invented.  Bakelite contained no…

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Health 11/05/2018

How to prevent cancer

This post was originally published on April 10, 2016 and updated on November 5, 2018. WHAT IS CANCER? Everyone has cancer cells in their bodies, but lifestyle, diet…

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  • About
    About Me

    Hi, I'm Natalie, here at "Lil Runner." My lil runners are my kids. I'm a mom on a mission to guide others to optimal health & wellness by educating about whole food nutrition, staying active, and utilizing natural remedies.

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    • top health blog
      Recipes 02/17/2019
      Grain free graham crackers {vegan}

      These grain free graham crackers feature blackstrap molasses, which is created in the process of…

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      Nutrition 02/12/2019
      What is a detox and do you need one?

      Many people equate a cleanse, or detox with a juice fast, or maybe a diet…

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      Health 02/08/2019
      What is a ketogenic diet?

      WHAT ARE KETONES? When you eat the standard American diet, your body burns glucose from…

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      Kid Friendly 02/02/2019
      {Lunchbox Snack} Vegan Chocolate Sweet Potato Muffins

      These lunchbox muffins are a great recipe with no refined flour. They feature coconut sugar,…

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    • Lets talk about CORTISOL, also known as the stress hormone. 
Cortisol is produced by the adrenal glands, and is deeply connected to sleep and blood sugar regulation. 
Cortisol peaks around 8am and should drop throughout the day. Stress, forgetting about your kid’s ballet class😬, your kids fighting, house a mess, what’s for dinner - all affect cortisol levels.  When cortisol should be dropping off at night, that is melatonin’s queue to start rolling. Watching TV or surfing the web, and even a workout before bed can raise cortisol levels. 
When cortisol remains high, it can be hard to fall asleep and melatonin is not pumping out. 
In terms of insulin, higher carb meals drop cortisol, as insulin secretion decreases cortisol production. We can use this info by eating lower carbs in the morning, moderate at lunch and most at dinner. In terms of carbs, a sweet potato at dinner would be high carbs (not bread or pasta etc). This helps the body to keep the cortisol production lower as you get close to bed time. If you are waking in the middle of the night, low blood sugar could be an issue. When blood sugar drops, cortisol is on the rise which can wake you up. Try incorporating more non refined carbohydrate at dinner and see if it helps!
    • Another day off for the kids, and I started this one with a refreshing run in the cold ❄️☃️.#sanity What are your favorite snow day activities?
    • Do certain foods make you feel bloated, gassy, or give you headaches or fatigue or other symptoms? Most people have food sensitivities (not allergies which cause more serious reactions) and the gold standard for testing these is an elimination diet. An elimination diet removes all potential sources of sensitivities for a 2-4 week period and then reintroduces them individually. Foods that you might be sensitive to include the top 8 allergens(dairy, soy, wheat, peanuts, nuts, fish, shellfish, eggs and milk), gluten,corn, and nightshades, among others. Tomatoes, potatoes, peppers, and eggplant are nightshade vegetables and cause a problem for some people. Have you tried an elimination diet? What did you find?
    • We all know that drinking water is very important for digestive and overall health, but when is the best time to drink it in terms of meals? 💦💧💦💧💦💧💦💧💦💧Drinking water ~45 before or after meals is recommended. Drinking water during a meal can dilute the digestive juices so that they can’t do their job as well and even moves digestion along too quickly. This can cause heartburn and acidity, an insulin surge and even leave food behind that will be stored as fat. If you are thirsty during a meal, sip room temperature water, but try to hold off until well after a meal to drink a full glass. If you are suffering from heartburn, try this out and see if it helps!
    • This recipe is on the blog yo make for kids lunches this week. It features blackstrap molasses which in the raw form has a nice antioxidant capacity plus vitamins and minerals. It’s best raw, so if you make this recipe (which cooks it), you’ll have on hand to stir into tea and reap all of the benefits!
    • Funny this was on my feed today, reposting @thefoodbabe post. This drink reminds me of my grandfather, who passed away one year ago today.  Look at this ingredient list, of a product that doctors commonly recommend for older patients. This is the last thing they need to get well 😡. If you know someone drinking this poison, help them to stop!
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