Potato, Bacon and Kale Frittata

A frittata is a great way to use fresh veggies and makes a simple summer meal. You can also make it ahead of time and reheat for an easy protein packed breakfast.

The recipe I originally tried used spinach, and you can easily swap out ingredients as you like. This one, with kale, potatoes and bacon, is pretty perfect!

Ingredients:

10 eggs

5 slices bacon

1/2 cup milk

1/2 tsp salt

black pepper to taste

1 1/2 tbsp olive oil

2 cups russet potatoes pealed and cut into small cubes (slices work, too)

1/2 cup diced onion

2 large handfuls of chopped kale

1/2 cup cheese (cheddar or whatever you like!)

Instructions:

Preheat oven to 450 °F

In a medium bowl, whisk together the eggs, milk, salt and pepper and set aside

Over medium heat, cook bacon until mostly done, set aside on paper towels. When cool, chop into bite sized pieces.

In an oven-safe skillet, heat olive oil over medium heat. Add potatoes and sauté for at least 5 minutes, season with salt and pepper.

Add the onion and continue to sauté for a few more minutes.

Add the chopped kale and sauté until wilted.

Turn off the heat and add the bacon and eggs followed by the cheese. Leave the skillet on the hot burner for 2-3 minutes until the egg starts to set.

Carefully transfer to the oven and cook for 15 minutes, or until the eggs are set in the middle.

Enjoy hot or save for later.

I encourage you to try this recipe with different vegetables, herbs, greens and cheeses that sound good to you.

A Few of My Favorite Things

I’m continually amazed at the local options we have here in Charlottesville. Local food is a priority for me, and of course I’m interested in healthy living and wellness. As a small business owner, I also really love to support other small businesses. Here are some of my current favorites!

Gathered Threads

Gathered Threads Farm has amazing teas, salad dressings, marinades, unique garden plants and herbal products. They also have kimchi, which has quickly become my favorite. I use it regularly in my favorite pork kimchi recipe (find the recipe here). In my quest to someday grow my own medicinal herbs, I purchased some starter herbs this year from Gathered Threads, including stinging nettle, which makes a great nutritious tea. It’s planted down near a creek in my back yard and we’ll see how it grows this year. You can find them and all their wonderful things at the Ix park market on Saturdays. https://gatheredthreadsllc.com/

Moon Maiden Delights

I’ve been more consistent with gluten-free eating lately, and sometimes a girl just wants a healthy sweet treat. Moon Maiden Delights makes super tasty, gluten-free and vegan pastries. She’s at the Ix market on Saturdays, but go early because she sells out of popular items fast! Get the turmeric and black pepper coffee cake (I know it sounds weird, but you’ll thank me later!). https://www.moonmaidensdelights.com/

Bellair Farm and CSA

This is the first time in seven years that I am not a member of Bellair’s CSA (Community Supported Agriculture). The only reason for that is I’m hoping to grow most of my own veggies this year. Bellair is great. I can’t say enough good things about their CSA, but you can also purchase veggies and meat products from them even if you aren’t a member. They are at the Ix market on Saturdays and the Meade Park market on Wednesdays. https://www.bellairfarm.com/

Is there a local business you just love? Please share with me!

Spicy Pork Kimchi Is the Best Ready in 15 Minutes Weekday Meal

My goals for weeknight dinners are easy to make, healthy and flavorful. This one is on the regular rotation! The recipe I originally used for this called for pork belly, which was delicious. I like the ease of ground pork, and I find it works well in this dish for a super quick meal. Serve over rice or cauliflower rice. I haven’t tried this recipe with tofu or chicken, but I bet it would work!


Ingredients:

1 lb ground pork

1 large yellow or white onion, chopped

8 oz kimchi (I use one jar Gathered Threads kim chi, available at the Charlottesville farmer’s market at Ix Park on Saturdays)

1-2 tbsp gochujang or chili sauce, depending on how hot you like your food

Salt to taste

Green onions, chopped

Instructons:

Saute the yellow/white onion in a large frying pan until it starts to soften (about 4 minutes), add pork and cook until fully cooked (about 6-8 minutes). Add the kimchi (drain most of the liquid first), and the gochujang or chili sauce, simmer for 2 minutes. Serve over rice or cauliflower rice and top with fresh green onions.


Working With Your Nervous System to Ease Making a Change

Our brains and nervous systems have patterns and habits that have been learned and engrained over our lifetimes. Our bodies hold the memories of what has worked and what hasn’t. Our brains are especially good at experiencing something now, and seeing that it’s like something that happened in the past and then our nervous system responds as if the current situation is the same experience of the past.

This is primarily a way that our brain and nervous system tries to keep us safe, and it’s great that our nervous system is always there to protect us. It is also limiting. If our response is a pattern we want to change, or something that feels reactive or feels like it is more habit and less thoughtful response, this can limit how we respond to something and how we make (or don’t make) changes.

A couple of months ago, I shared a primer about how the nervous system works and how understanding nervous system states is helpful to supporting your health. When working toward a goal and trying to make changes, being aware of your nervous system is key and will help make changes easier.

If you’re someone who spends more time in a dysregulated nervous system state (which is very common, by the way!), it’s going to be harder to make sustainable positive changes because your nervous system isn’t in the best state to support you in trying something new. This nervous system state could help explain if you’ve tried to make changes, but they haven’t lasted; if you want to do something different, but you can’t seem to take the first step; or if you start something new and yet you end up “falling off the wagon” and returning to familiar behaviors or patterns,. Once you determine if your nervous system is in a dysregulated state, you can learn how to support your nervous system to be in a more regulated state, thus creating a stable foundation on which to build the changes you want in your life.

Simple ways to start to bring yourself into a more regulated nervous system state can be as easy as feeling your feet on the ground, really noticing your hips as you’re sitting in your chair, placing a hand on your belly and noticing the rise and fall of your breath.

Spend time in nature, looking at flowers or trees or things that are pleasant and enjoyable to look at. And notice how you feel. You are looking for ways to notice being more settled. A deeper breath. A yawn. A feeling on your body in a different way. This aspect of noticing is a start and a foundation for change.

What Are SMART Goals and How Can They Help You Make a Change?

Ok, you want to change something. Now what?

Setting a goal can be very helpful in getting you from point A to point B. Let's talk about how you can use the SMART* approach to set goals that actually help you get the outcomes you want. SMART is an acronym that you can use to support your goal setting.

S: Specific

What do I want to accomplish? Why do I want to accomplish this? Who/what will be involved in meeting this goal?

An example of a specific goal is: I want to pick up my grandkids without pain.

Goals are going to be much easier to achieve if you have a clear reason WHY you want to achieve them. I find goals that promote better function, ease and enjoyment of life are going to be easier to implement than a goal that is more arbitrary. Picking up your grandkids without pain is a great goal! It’s helpful to understand what you want to accomplish (no pain with this activity) and why you want to accomplish it (because picking up your grandkids brings you happiness but back pain hurts!). Who/what will be involved gives you the opportunity to have support with your goal. Do you need someone to help you get strong, give you tips on body mechanics, or offer support in another way?

M: Measurable

How much?

How many?

How will I know if I’ve achieved my goal?

We want your goal to be measurable. Things are constantly changing, and sometimes we won’t realize how much progress we’ve made toward a goal. So being able to measure the goal in some way can be really helpful. If we use the grandkids example, you might have a goal to be able to lift them five times. You’ll know that you’ve achieved your goal when you can lift them five times without pain during or after. Of course, these are your goals, so you get to decide how you’ll measure them.

A: Achievable

How realistic is this goal?

Are there other constraints that are limiting?

Most of us aren’t going to the Olympics anytime soon. Your goals should reflect something realistic for YOU. Lifting your grandkids five times without pain might be realistic. Throwing them up into the air and catching them might not. Are there things that are limiting you that make a goal unachievable? We all have limits and getting clear on what yours are will help you to know if a goal is achievable for you.

R: Relevant

Is the goal worthwhile?

Is it the right time?

Yes, picking up your grandkids without pain feels very worthwhile! You might explore if it is the right time to pursue the goal. For example, if you’ve had an acute back injury and need more medical care, this goal might need to take a back seat until you are healed.

T: Time bound

What can I do today?

What do I want to do in one month? Three months? Six?

Understanding where you are currently and making a roadmap helps you stay accountable, feel supported and gives you a clear plan and path forward.

Want help reaching a specific goal? Reach out, I’d love to support you!

*SMART goals were developed by George Doran, Arthur Miller and James Cunningham in their 1981 article “There’s a S.M.A.R.T. way to write management goals and objectives”