Recipes for fall – Sunflower Seed Pate

Today I’m inspired to share a little recipe that’s a good source of vegan protein. I’m not vegan, but I’m feeding some friends who are tomorrow night. I eat very little soy and another friend who’s joining us doesn’t eat beans. Coming up with a main dish that works for all of us (and tastes good) is a bit tricky. Luckily yet another friend has this recipe for…

Sunflower Seed Pate

  • 1 cup sunflower seeds, ground
  • 1/2 cup cornmeal
  • 1/2 cup nutritional yeast (available in health food stores)
  • 3 t parsley
  • 1 1/2 t basil
  • 1 t thyme
  • 3/4 t salt
  • 1 cup potato, grated
  • 1 1/3 cups water
  • 1/4 cup oil
  • 2 T tamari, Bragg’s or soy sauce

Preheat oven to 375F. Mix all dry ingredients. Grate potato and rinse thoroughly. Add remaining ingredients stirring in the potato last. Oil a 9″ pie pan and spread pate evenly. Turn oven down to 350F, put the pate in, and bake 35-45 minutes until golden brown. May be served hot, warm, cool, or cold. Let cool to set completely.

That’s the recipe. I’ve made it before only preheating to 350F and not rinsing the potato. As far as I can tell, it still worked great. This recipe can be doubled or halved any number of times to make the right amount. Freezes and reheats pretty well.

The spices are all dried. If using fresh, double the amounts and then decrease the amount of water slightly so that the pate is a thick paste consistency before you bake it.

As a bonus, here are some salad dressings. One of them will feature on a chopped and massaged kale and collards salad tomorrow.

Miso Ginger Salad Dressing

  • 3 cloves garlic, chopped
  • 3T  light miso
  • 1 1/2″ fresh ginger root, peeled and chopped
  • 1 T honey
  • 3 T warm water

Shake in a ball jar with a tight fitting lid then add

  • 1/2 cup vinegar
  • 1 cup oil

Sunflower Soy Dressing

  • 1 1/2 soy sauce or tamari
  • 1 1/2 cup cider vinegar
  • 3 3/4 cup oil
  • 3/4 cup sunflower seeds

That’s the recipe. Again I’ll probably mess with it. I like to add tahini or sesame seeds and garlic then decrease the oil by about half and add some water.

Let me know if you try any of them and if you like them.

Thanks to Anthony Barrett and Alyssa Martin for the recipes.

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8 Principles of Working With Shadow Emotions

Shadow Emotion Principle

  1. Mindfulness – cultivating awareness of what’s happening both inside and outside of you before it changes
  1. Compassion – sitting with an emotion, experience, or person with no need to fix, change or figure them out. Curiosity, gentleness, and welcome are key aspects of compassion that are paramount to offer yourself as well as your children
  1. Parts Work - You are like a cast of characters in a play. The angry you, the sad you, the hopeful you they are all like characters that you can connect with, talk to, learn from, and speak with. They are parts of you and can give great insight into your shadow reactions.
  1. Listening and Reflection -Your children and your own parts  want to know that you hear them. They want to know that you love and value them. They want to know that they belong. The best ways to tell them those things is to listen and then reflect what you heard.
  1. Feelings – Feelings are neither inherently good nor bad, they simply are. Allowing ourselves to feel what we feel through noticing and naming them validates our experience. We are often afraid to feel shadow emotions because they don’t feel good. Parts work, mindfulness, and compassion allow us to receive the gifts of our shadow emotions without getting lost in them.
  1. Needs – All human beings have needs. These valid needs are the motivation for even the most destructive shadow behavior.  Doing your shadow work gives you access to your motivations – the needs underlying your behavior – and the motivations of your child. Connecting with these basic human needs creates connection and empathy while opening the door to new, less costly, and more effective behavior.
  1. Strategies – Strategies are the actions your parts take to get their needs met. The are the things your kids do when they are trying to get their needs met. When our strategies come out of our shadows, they usually create exactly the thing we are trying to avoid. This is called  a tragic expression of an unmet need. Learning better strategies makes everyone’s life happier.
  1. Persistence – Working with shadow emotions has immediate payoff but the real value is seen overtime with consistent application of these principles. Come back to them again and again. Journal. Create support dates with a friend or spouse to work on them. Get coaching with me. Let these principles live in and change your life.
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Homemade Granola Bars

Like all mothers, I want to feed my children well. I’ve spent many hours in the kitchen and many more hours in my head trying to figure out the right diet. We’ve tried many things – no dairy, no wheat, vegetarian, raw, GAPS diet, making our own cheese and butter, making our own fermented veggies, making kombucha and water kefir for probiotics – the list goes on.

Food is a big deal for most parents. So to make life a bit easier and let you know you’re not alone, I’m going to post recipes and tips from time to time. If you like these posts, let me know and I’ll do it more often.

By special request from my friend Bobbie, here is a recipe for no bake granola bars.  I like them without the chocolate, but my kids favorite part (surprise!) is the chocolate chips.

Everything tastes better and is better for the environment when it is local and organic. Organic food is often grown with more care and fewer pesticides and chemical fertilizers making it better for the land, the farmers who grow it, and you. Plus it really does taste better most of the time – so go for it when you can.

  • 4 cups rolled oats (quick are my favorite but any thickness will do)
  • 1 cup peanut butter
  • 1/2 cup virgin coconut oil
  • 1/2 – 1 cup sorghum, maple syrup, or honey
  • 1/4 cup unsweetened cocoa powder (optional)
  • 1/2 cup sunflower seeds
  • 1/2 cup sesame seeds
  • 1/2 cup raisins
  • 1/2 cup chocolate chips
  • 2 Tbsp cinnamon
  • 2 Tbsp vanilla extract
  • 1-3 tsp salt

You can just throw everything in a big bowl, mix as long as you can with a spoon and then use your hands. We do it that way often.

Slightly easier is to mix the peanut butter, sorghum, and coconut oil (it becomes a liquid at about 80 degrees F). Mix all the dry ingredients together and then pour the liquid into the dry ingredients.

Vary the recipe to your taste, pat the mix into a 9×13 pan and refrigerate. They will harden into bars that keep nearly indefinitely at cooler temperatures.

Enjoy!

 

 

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Quality Time Doesn’t Have to Be Expensive

Use the chart below and the tips which follow to figure out if you really need to buy something new or if you could do just as well (and maybe even better) by saving your pennies. Connection doesn’t have to be expensive.

Quality doesn't have to mean "new"

Quality doesn’t have to mean “new”

 

Play More and Spend Less with these practical, simple tips.

Expensive Old Way Lower Cost New Way Added Benefit of the New Way
Going out to movies Make your own entertainment: sing and play music together, read aloud, play a game, create art More connection and stronger family bonds while developing skills and imagination. Get outside. Move. Play. Do projects together.
Buying new clothes, toys, and tools Shop at Thrift stores, trade with friends, and craigslist Reusing means less trash goes in the landfills and oceans. Supporting thrift stores supports valuable charities like stray pets, addiction recovery, and epilepsy research.
Eating out Make your own meals from whole ingredients Homecooked meals are notoriously lower in fat, sugar, salt, and processed food additives helping you both feel and look better.

 

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Mother’s Day

Good morning Mothers.

There is this creative, life givine energy within each of us regardless of age, gender, and whether or not you have given birth.

To be a mother is to bring forth new life.

One life is the new life of a baby. Soft, warm gestating for 9 months then coming out of our bodies to be held and nourished in our arms and with our loving attention.

Let’s broaden the definition of mother. To recognize mothers is also to recognize the divine manifestress within each of us. The creatrix of ideas, plans, and a business. The creatrix of a home, a skyscraper, and a garden. The creatrix of a safe place to rest, grow, and be born into yourself.

What do you nurture and grow?

Sometimes we nurture seeds of lack and grow those into experiences of limitation and frustration. I’m not good enough. There’s not enough time. There’s too much to do. I can’t do it all, but I’m going to try….These thoughts and the actions that come from them flower into experiences of shortcoming, failure, and disappointment. Even when we reach the goal, we’re unable to enjoy it when it comes from these motivators.

Is there another way? Can we be successful without the inner critic driving us to perform? Yes.

What if today was a day to practice loving acceptance? Let compassionate presence be the womb that gestates the seeds of love, kindness, spaciousness, and enough into experiences of having enough time, enjoying the moment you are in, and still being able to move with purpose and direction.

Let this be a day of walking around seeing the nurturing, creative energy within every person we meet, including ourselves.

While I can sometimes get annoyed at Mother’s Day as a holiday designed by a consumer culture to guilt children and husbands into buying things for mothers, today I’m choosing a different approach.

Happy Mother’s Day.

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Is This Emotion Mine?

Does talking with your spouse or kids leave you feeling drained or overwhelmed? Do you want to retreat, eat chocolate cake, or go for a long solo bike ride after spending time with them? Do you notice that you don’t even want to go home sometimes?

While this may happen to all of us sometimes, if it happens often you may be taking their upset or challenges  too personally. While it’s nearly impossible to be completely unruffled by someone you live so closely with, you can take steps to make it easier to both listen deeply and keep your own sanity.

Step 1: Mindfulness

Notice what you are feeling. Ask if this is your emotion. Are you taking on someone else’s work, emotion, or baggage?

Step 2: Discernment

Closely linked with mindfulness is noticing you have choices. What do you want to do right now? Many of us often try to help by absorbing and trying to fix or heal someone’s else’s upset. Rarely does this actually help and tends to disempower all involved. Very often the kindest thing you can do is sit with someone while they feel their feelings with no need to change, fix, figure out, or take them personally. If you think there’s even a possibility that that’s true, try the following exercises and see if they work better than absorbing or fixing someone else’s upset.

Step 3: Practices to Keep Your Ground

Exercise 1 – Energetic Shield: Stand up and feel your feet on the ground. Run your hands in front of you. Imagine you are putting an energetic shield in place. This shield protects you from absorbing or getting exhausted by the person you are listening to. It can let in anything that you need to feel and hear. It can keep out and deflect back to your partner anything that is theirs and that they need for their healing.

The energetic shield is very useful when your spouse, co-workers, or children are expressing their upset. Take a deep breath and move your hands in front of your face, heart, belly, and as far down your legs as you can reach. After some practice, you can do a smaller motion that doesn’t seem as obvious. You can also use it when you’re in an environment that seems negative and out of your control (i.e. doctor’s office with TV playing or your in-laws house when they start to bicker).

With someone you know, you can actively put your shield up with them. Let them know you’re putting your shield up. Pause the conversation and do the motions. This may actually help them feel safer to talk to you because they know they won’t be dealing with the fallout of your overwhelm after you listen to them.

Exercise 2 – Compassionate Presence: Imagine you are pure compassion and empathy. You have no need to change, fix or figure out the person who’s talking to you. You trust they are the experts on their own life. You trust them to figure out their own path and that the kindest and most loving thing you can do it listen to them with complete trust and love.

You may also notice that parts of you get stimulated by their pain. This is what makes it hard to offer compassion to your intimates. Your lives are so intertwined that their pain triggers your own. Hold the pain within you with compassion as well. What if it was OK to just notice it without need to fix, figure out or change? What if you could also ask for compassionate listening time with your partner, a friend, or ?

Exercise 3 – Listen for Feelings and Needs: Compassion, reflective listening, and guessing at feelings and needs are powerful tools for finding our share humanity and creating more understanding. The form is simple: Reflect back what you heard and guess at what the person is feeling and needing. Doing it well takes a lot of practice. Luckily, living in close proximity to other human beings isn’t easy and gives us lots of practice.

Let’s take a common situation. I said I’d bring home milk and I forgot. When I get home my partner is upset that I forgot the milk.

Partner: I can’t believe you forgot the milk. You said you’d bring it home. I can never count on you. Now what am I going to do for dinner? You know I needed it to make the sauce.

Me: I hear you’re really upset and frustrated. You’ve put effort and energy into dinner and you want that energy to mean something. You really want to know your needs are going to be met and right now you’re not sure they will be.

Partner: That’s right. My day’s been so hard. Everything I did with the kids took much longer than I expected. I’m late with dinner. And we didn’t even enjoy being together. Why am I staying at home with them anyway? You’ve got it lucky that you get to work with people who actually want to hear what you have to say.

Me: I hear you really want to be listened to and valued. Some days it’s hard for you to be home with the kids and today was one of them. Are you looking for relief, understanding, and support?

Partner: Yes! (and then you forgot the milk….)

This dialogue would likely go on for some time, especially if this way of listening is new to your partnership. Over time, you’ll each come to trust it more.

An important thing to remember is that I (and you when you’re in this situation) have choices again and again in this dialogue. Put yourself in ‘my’ place as you read the following ways I could choose to hear my partner’s words…

  • How I hear: I can hear my partner’s words as personal criticism.
  • How I react: Then I tend to attack or defend myself.
  • How I hear:  I can hear my partner’s words an indication of a problem beyond my partner’s ability to solve.
  • How I react: Then I tend to problem solve and offer solutions.
  • How I hear:  I can hear my partner’s words as an indication that they are about to quit and go get a job and put the kids in school.
  • How I react:  Then I tend to react with my own preferences and fears/agendas for how the home and childrearing happen.

 

  • How I hear:  I can hear my partner’s words as proof that I’m not going to get the compassionate listening that I need. Maybe I had a hard day too? Maybe I get worried that my partner needs all the attention and I never get to show my own vulnerability.
  • How I react:  In this case, I’ll tend to react with irritation, withholding my compassion and just wishing my partner wasn’t so needy.

Any of these reactions are unlikely to lead to the closeness and connection I really desire with my partner.

Listening from compassion works so much better. When I beam trust and love at my partner. When I sit with him as though he is beautiful, capable, and I love him. When I listen as though I’m hearing a story that has a great ending, then my energy totally shifts. I’m able to evoke that energy in myself (caring, loving, beautiful) and in my partner. The whole dynamic changes based on how I listen and how I offer my presence.

And remember – It’s really not about the milk.

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Books that Changed My Life

We all have them. Favorite books. Those nuggets of wisdom and insight that showed up at just the right moment to change our lives. Here are my top picks.

What are yours? Email me at kassandra at parentcoaching dot org. Let me know the author, title and what you loved about it. I’ll post the results in a follow up blog post.

I’ll do a drawing of all respondents for a chance to win a free coaching session with me.

Top 5 Books that Changed My Life

A guide to creating exactly the life I (and you if you choose to do it) want. A very practical guide to working with karma. Turns out creating the life I want and gardening have a lot in common. Prepare the soil, plant seeds, tend them, and harvest the results. Turns out I’m doing that every moment of my life. Only choices I have are in what seeds I plant and how I tend them. The harvest follows automatically.

 

 

 

Another practical guide. Similar to the Diamond Cutter in that it’s about creating the reality I want to live and realizing that I am the author of my reality every minute of every day. Working with compassion to apply Inquiry and the turnaround, Byron Katie shows each of us how we can rewrite the stories of our lives and create the lives we each want. Along the way she helps us decrease anxiety and increase joy through such techniques as noticing who’s business something is. Mine? Then I can work on it. Yours? Then I can make a request but it’s not my job to do. God’s? Then we can both relax and let God handle it.

Hmm – I sense a theme. This is another practical guide for creating a life worth living rather than one that is slowly killing you. Telling the truth – says Brad and I believe him – is one of the keys to freedom, success, and happiness. The more radically honest I get, the more my life energy flows and the happier I am. But don’t take my word for it. Start practicing today. Just be careful of ‘drive by honesty’. Once you open up and share your truth with someone, stand in the fire of compassionately witnessing their response. Then keep going. Keep sharing.

 

 

This fictional novel is inspiring and breathtaking for two major reasons. 1) It’s the first time I’d seen anyone write about relationships and sexuality that were both loving and respectful and free of ‘ownership’ or a sense of owing someone else. It still has the most erotic lovemaking scene in it that I’ve ever read. And 2) when the peaceful utopian culture is invaded with violence it finds a way to see the humanity in the invaders and to conquer them through transforming them from ‘enemy’ to ‘friend’. The phrase “There is a place for you at our table if you choose to join us.” is one that I think we need to apply liberally right now. 

 

 

 David Deida anchors the same vision of loving creation as our true nature that are shared in the other four books I mentioned here. And then he takes it to another level by offering practical ways to use sex as a vehicle to learn how to live open as the love we are. While he admits that it’s challenging to stay open in the face of hurt, rejection, or closure he challenges each reader to take ultimate responsibility for their own opening or closing. This is the book sitting beside my bed right now.

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You Already Know What You Want To Do

You already know what you want to do. Somewhere in your being that knowledge exists. Many people will tell you to  “Just stop thinking small and go for it!” If that sort of positive affirmation and self-talk is enough for you, great. You can stop reading now and go here to make a large donation to thank me for my wisdom. But if pulling yourself up by your bootstraps just doesn’t seem to be working like  it ‘should’, read on.

You already know who you are. Deep in your being you know the truth of who you are, what you want, and what you want to do. Can you feel it?

Maybe. Maybe not because between your conscious waking activities and this deep knowing are many layers of conditioning. These are the habits, coping strategies, and ways of ‘getting through the day’.

Sometimes the voice of your deep longing comes out at 3am when you think you should be sleeping and you’re not. Sometimes it comes out during moments of lovemaking or gardening or playing with our children. Profound senses of rightness with flashes of how you want to spend your time. When you are in moments of joy, your taskmaster mind is less engaged and these inner promptings may feel safer to come forward.

Sometimes who you are does not seem like a safe thing to be. Pretty much never, actually. That’s true for me too and for everyone I’ve ever worked with. Waiting for the perfect moment for outside circumstances to tell us we are safe? Well…we’ll be waiting a long, long time.

We have to find ways to create more safety for ourselves and how to step into the discomfort and fear. If we wait for it to be safe and easy to be ourselves, we will never do it and we will keep blaming other people for why we can’t. Do any of these stories sound familiar?

  • The kids are too young.
  • My husband needs to be more supportive
  • I need a partner
  • Our finances are too tight.
  • I have to do something right now to make money so I have to get a job for someone else so I can’t do the thing I want to do.

The list can go on and on. I’m going to teach you ways to work with these voices. Although these may seem like the voices you need to get rid of they are actually holding some of the power and insight you need to be successful. First let’s look at ways those voices are serving you.

There are many ways the things we want to get rid of are serving us in an unconscious way. How is it serving you to be small? How is it serving you to stress about money? What are you afraid would happen if you got big? What are you afraid you would do if you had plenty of money?

It doesn’t matter to me how they got there. That might be interesting and even important, but it’s not part of the work we’ll do together. I don’t want you to get rid of them or somehow push them aside. I want you to befriend them. I want you to get to know them. Jump in there with the doubt, fear, shame, self-protection that manifests exactly what it is afraid of.

“Anything worth doing is worth failing for” ~ Brene Brown – Shame and Vulnerability researcher and TED speaker

I want to help you learn another way besides numbing out or plowing forward. I want to help your heart open on a path to its own awakening. I want to walk with you on this journey, this hero’s journey, into your profound self. Along the way we’ll meet many aspects of you, many parts. Each part is a cohesive part of you and your story. Each part is playing an important role. I don’t want you to get rid of any part. Not even the inner critic that wants you to be perfect before you start.

“Anything worth doing is worth doing badly.” ~Joel Salatin – farmer extraordinaire and healer of the land at Polyface farms

It’s okay to start and fail and start again. It’s okay to start and realize you want to do something different. Start listening to and living your heart’s purpose. The world needs you to live as the full expression of yourself.

And so do you.

May the following words by Mary Oliver inspire you as they inspired me to find and walk my own path. It’s a journey I take over and over again…

The Journey 

One day you finally knew
what you had to do, and began,
though the voices around you
kept shouting
their bad advice–
though the whole house
began to tremble
and you felt the old tug
at your ankles.
‘Mend my life!’
each voice cried.
But you didn’t stop.
You knew what you had to do,
though the wind pried
with its stiff fingers
at the very foundations,
though their melancholy
was terrible.
It was already late
enough, and a wild night,
and the road full of fallen
branches and stones.
But little by little,
as you left their voices behind,
the stars began to burn
through the sheets of clouds,
and there was a new voice
which you slowly
recognised as your own,
that kept you company
as you strode deeper and deeper
into the world,
determined to do
the only thing you could do–
determined to save
the only life you could save.

Mary Oliver

 

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What is Parts Work?

Do you ever feel like you are two minds about something? Do you ever wish you could make a change but can’t seem to do it? Do you think other people are to blame for why your life is less than fulfilling?

Me too. As much as I’d love to be clear and aware all the time, I’m not. Parts work is the single most powerful tool I’ve found to help me get back to an experience of decisiveness, effectiveness, and power. It’s a wonderful way to make positive, lasting change.

Parts work can work for you too. It can allow you to access your own inner cast of characters and to create more harmony in your mind, body, spirit, and emotions. It can help you create clarity out of chaos. Sound too good to be true? It’s not. But don’t take my word for it, contact me and get started with your free consultation today.

Parts work is one of my favorite tools to use with my clients – whether they are coming to me for help with parenting, relationships, self-care, or business. I work in the style of Inner Empathy.

Listening to your parts with empathy and compassion is one of the best gifts you can give yourself. You see, each emotion you have and each strategy or thought you have can be related to like a part or a person. You can invite that part in to talk with you, to share what’s true for it and to be heard without needing to fix, change, figure out, or even understand that part. The part doesn’t need to make sense of defend it’s position. When we do the parts work, we are setting the intention to welcome that part and just listen.

And the most amazing healing often happens. When we listen without agenda for change, spontaneous self-correction can arise. The parts spontaneously realize there can be other ways of getting their needs met. They listen to one another and find that they don’t need to waste energy defending or attacking each other.

Each session with me is backed by my money back guarantee. So there’s nothing to lose, ever. Well, you might lose some of your doubt, confusion, and ineffectiveness. But I bet you’re willing to risk it!

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Remaking Holiday Traditions = More Meaning

Do you wish the holiday season was more meaningful? Fulfilling rather than just filling you up with sweets, extra pounds, and extra things to do?

Me too.

So I’m beginning to shift my holiday celebrations to highlight the values that are important to me and letting go of traditions that don’t support my values. Here are some ways that’s unfolding. I encourage you to try some of these ideas and to make up your own. Change is often hard. If you want help, let me know (the form on the left is a good way to reach out). And if you want emergency support on Christmas Day, I have a few spots left where I’m willing to be on-call to support you making the best parenting choices for you and your family on what is, often, a challenging day.

  • Celebrate Solstice the shortest daylight hours of the year and the return of the lengthening days. Keep an all night vigil from dark til dawn (about 4:30pm – 7:30am). Make vision boards with big pieces of paper and cutouts from magazines and calendars.
  • Build something really cool. Decide to pool your family’s resources to do something that will benefit all of you much longer into the year(s).
  • Simplify Gift Giving. Draw names from a hat so that each person in the family has one other person to buy or make a present for. That way everyone doesn’t get something small for everyone but can focus their attention on making or buying something more meaningful for one person.
  • Giving Gifts Gifts are what’s expected by many of our family and friends. Yet it can be great to pause and ask “What am I hoping this gift will do?” What need will it meet within you and for the person you’re giving it to? Are there other ways to get those need met? Is there a lower cost strategy both for your wallet and the environment? Don’t be afraid to think outside the box. For instance, if you hope to show someone they are important to you, consider spending time with them in a meaningful way and telling them how you feel about them.
  • How much does it really cost? Once you’ve decided to buy a gift, educate yourself about where and how the items you or your children want are made. Where is the factory? Where are the raw materials sourced? What are the conditions like for the workers? What happens to it after you’re done? How long will it last?

Some other fun ideas are to:

  • Eat local foods.
  • Exchange words of gratitude.
  • Wrestle with Affection
  • Play games of connection and cooperation
  • Offer food to someone in need.

Happy Holidays!

Kassandra Brown, parent coach

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