Motherhood Mash-Up || Issue #2

migraines & motherhood, prayer meditation & simple family meal plan

Hello—and welcome to the first weekly letter! Thank you to all new subscribers for joining me in this space. And to those of you who have been here a while, I appreciate you sticking through all of the inconsistencies and am so grateful you have continued to support this newsletter!

I hope this weekly series serves you in your busy mothering days. If you are new and would like to know more about what you can expect each week —check out the intro post here. To learn more about Well-Rooted Motherhood start here.

happy reading =)

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Artist:: Monkia Luniak

In this week’s mash-up

**In case you want to skip ahead to a specific section**

• Mental Breakdown: migraines & motherhood

• Must-Haves: favorite things for migraine episodes

• Meal Plan: dinner, breakfast and dessert

• Movie Night: what we are watching and making for family movie night

• [gentle] Media: low-stimulation media to calm the mind

• Meditation Prayer:*for those dealing with chronic illness* a meditation to connect with Jesus for healing and comfort

MIGRAINES & MOTHERHOOD

The screeching noise from the boys driving cars down the hallway felt like nails being hammered into the side of my head.

Every sound was pain. Every bit of light sneaking through my blackout curtains made me wince.

These sensations are not new to me.

I have had migraines since I was four years old. As a child, they were often triggered by weather changes. In elementary school, the nurse would call me the barometer. I would come into her office complaining of a headache, and by the time my mom was picking me up, snow or rain usually had started to fall.

As I got older, the migraines coincided with my hormone cycles, and with weather always being a trigger, the combination could leave me in bed and unable to function. Later in life, overstimulation, and lack of sleep as a mother became an additional trigger.

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This past week, I was hit with not one but THREE migraine days. Each day was worse than the last.

It was less than two weeks ago when I had one that left me in bed all day, vomiting, and my husband had to be home from work so he could take care of the kids, dinner, pickups, you know the drill.

The guilt, the anxiety, the insecurity… it all ran through me like wildfire. One thought led to another, to another, until I was left with the all too familiar feeling of, what I can only describe as an angry panic.

I never let myself feel like a victim, I take responsibility for these cycles, I know there was overstimulation, family stressors, and hormones—all of which I did not handle correctly, then combined with a complete neglect of properly caring for myself, it was no wonder it led to this episode.

But there are moments when I sit there and ask God, why me, why again?

I have come to learn—after the attack ends, that there is a reason I experience this. I know my struggle can be used to help others in their own. I know it is teaching my children a type of empathy they would not know if they did not have a mother with an *at times* chronic condition. I am sure there are more reasons I will learn as I get older…

But these moments—these—why me? Please, God, take it away forever—moments, they happen. I like to think this does not make me weak or less than (even though, YES, I do feel that way) it just makes me…human.

When I am lying in bed, unable to move, because the smallest movement will trigger unbearable pain and nausea. I do start to feel some self-pity (combined with anxiety of course).

I hate to admit this.

I will often pride myself on pushing through the pain. The number of times I pushed through these episodes, with a smile on my face to get through the day are too many to count. In fact, I did it just this past Friday, while my kids had an appointment they had to get to. I was unable to drive that day because of the symptoms. I had to ask my 70-year-old father to drive us (the guilt in that alone honestly feels too shameful to share, I should be helping him at this stage in life, not the other way around). But there I was sitting in the doctor’s office, talking, smiling—all the while clenching my jaw as the lights above felt like they were burning holes in my eyeballs and the nausea was rising in my throat with each sentence I spoke.

and then the anxiety starts… it was the typical anxiety that occurs with a migraine, the reminder about everything that I was not doing. How I was failing those I loved the most. Then the thought of this newsletter crept in…and I thought, I am failing at this too. I just talked about my commitment to writing these letters to you one week ago. A draft in my mind was ready to go all week, but the migraine prevented me from getting it done.

guilt, shame, and anxiety were consuming my mind

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I am writing this newsletter to you on Sunday. The migraine has passed, I am in the “hangover phase” now and undoubtedly did too much today, but I had to—at least, that is what I tell myself. While it is true that I have much trouble sitting still when I feel better, I need to learn to S L O W down...I am learning to take breaks and sit and relax when I can, but it is hard…

When I woke up this morning, I realized this was what I needed to talk about instead of my other topics.

There was a reason.

Maybe I am writing this to you, dear Mama. Maybe you had a week similar, where you hid your pain or illness from the world.

But I see you.

I see how hard you push through those days. How much you desire to still make those intentional moments in your family, even as you struggle. I know you are thinking about what your kids will eat for dinner while at the same time knowing, you will never eat that dinner due to how you feel. You think of how the evenings will unfold, whether there will be a tantrum you will have to battle through, the fear of knowing you are likely to snap and respond to those you love the most in agitation. That you will feel guilt after. I know that every ounce of energy you have is dedicated to you just making it through that day, the inevitable uphill battle of the evening routine, until you can collapse into the comfort and God-willing quiet of your bed.

I know how you feel when you are in these moments…I am you…and even though, I know you may feel it in those moments, you are not alone.

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This is a topic I wish to go deeper on, in the future. But for now, I was to conclude this part of the newsletter by asking you to share—

Do you suffer from an illness or disability? One seen or unseen?

If you feel comfortable, please feel free to share. I think we can learn so much from one another through these experiences—and I will hold you in my prayers.

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MIGRAINE MUST-HAVES

Sharing my favorite items that help me on my toughest migraine days. These things do not take away the pain, but they definitely can mitigate some of the symptoms.

**Affiliate links are included below, if you choose to purchase anything through these links I want you to know it is deeply appreciated**

Epsom Salt - if I can handle getting into a bath I will take one with the Epsom salts, and then use the cold ice roller on my face. the combination of hot and cold helps to relax me (along with the Epsom salts). I will also use a peppermint body wash to rub into my feet and legs.

Ice Roller - I originally got an ice roller for my face to help with TMJ flare-ups and found this little thing to be a must-have now for migraines. It also helps if you get sinus headaches!

Hot Water Bottle & Ice Pack — for neck pain, and will alternate with both heat and ice

Essentia Water - I have yet to try an electrolyte powder, but I always keep Essentia water on hand for my migraine days, and the day after. The extra electrolytes make a difference, especially if it is a migraine with vomiting

Mexican Coke - not sure what is in these bad boys, but those glass bottle Mexican Cokes (FYI you can get the large packs in Costco, which is cheaper) are a lifesaver for nausea. It also provides the perfect dosage of caffeine, as I am not someone who can handle a lot of caffeine, but when I have a migraine it is needed and these are the perfect amount.

I know I have some subscribers who also suffer from migraines, do any of these work for you? What is your go-to when you have an episode? I am always curious to learn what works for others!

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MEAL PLAN

A quick intro::

Each week I send out a newsletter I want to include our meal plan. These are not always the healthiest of meals, especially as we move into the fall and winter months, I tend to cook with the seasons, so all of the comfort foods are made now. I also have to try to appease picky eaters…so you will see a lot of things with cheese and pasta and such. I will have some weeks where I will add in other options for you—the mama, if you are trying to be more health conscious, but just know that not every meal plan will be the perfectly nutrient-dense sort of thing…

NOTES::

• I am not including what day of the week is what, this is more of a suggestion for the whole week, take what you want, leave the rest

• I always try to include fresh, organic produce as much as possible. Some weeks are better than others. I always have frozen veggies (such as peas, corn, spinach, and string beans handy)

• There will often be a frozen type of meal included because I always need a backup for my migraine or extra busy days (I will give you reviews of our favorite things as we do these)

• Most of my meals are things I make without following recipes, one day I wish to write more of these down for you, but the time is just not there to do all of that right now, so I will find the closest thing I can on Pinterest to link for you and add any recommnedations (i.e. making it *more* kid friendly)

• Meal plans are the ones we used for the previous week, I am doing it this way so I can be sure I include any additional notes that might be helpful to you

MEAL PLAN FOR THE WEEK OF OCT 2

DINNER

**I always try to include a side salad with the meals for extra fresh veggies**

• Broccoli Cheddar Soup with garlic bread biscuits

• Shepards Pie

  • notes:: specifically for picky eaters: I do not use rosemary or thyme or Worcestershire sauce (I sub this with 1/2 tbsp soy sauce or liquid aminos instead), and use a bag of frozen mixed vegetables + fresh carrots

• Beef Stew with fresh bread **by fresh I mean Costco bakery**

  • notes:: I do not use Italian seasoning or red wine, this blogger recipe does have additional information about subs if you are interested

• Baked Ziti with a side of broccoli sauteed in garlic and oil & mixed green Italian salad

• Frozen Chicken Patties on Sesame Buns and lettuce with a side of waffle fries, peas & carrots (*frozen peas, mixed with fresh steamed carrots in salt and butter)

• Breakfast for Dinner—pancakes, vegetable quiche, bacon, fresh fruit ++ because picky eaters an additional side of scrambled eggs with cheese

BREAKFASTS

(for kids)

• Bacon, egg, and cheese on english muffin with a clementine

• Assorted cereal with a side of fruit **no shame in admitting, they wanted the classic Halloween cereals that came out, and I am a sucker for all things holiday, even though these disgust me with the colors, (I did allow it for these first two weeks of fall) making sure they also had fresh fruit on the side

**Every morning we also include our Mary Ruth’s Organic Kids Vitamin

(for adults)

• Cream of wheat with berries

• Soft-boiled eggs, toast, and fresh fruit

DESSERTS

• Classic Apple Crisp

• Chocolate Chip Cookies—family recipe

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MOVIE NIGHT

Friday night is movie night! Since we are offically in Halloween mode that is our theme for the next few weeks. This week was Goosebumps Movie with a special snack of popcorn and gummy worms.

Gummy worm recommendation:: Black Forest Brand

Movie review:: our boys are 7, and this was not scary or had any language or themes that I felt were inappropriate. They both seemed to enjoy it a lot and even asked for the second one for another movie night.

If kids are younger than 6 or 7, I would probably suggest a different Halloween film, some of our favorites are Curious George Boo Fest, Arthurs Haunted Tree House and/or Spookely the Square Pumpkin

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GENTLE MEDIA

For so many reasons, I need to be careful about the media I consume. This goes for books, movies, music—everything. I can be overly sensitive and I often crave the calmer media as a way to unwind.

Enjoying this week::

Hippy Highland Living

Youtube Channel:: Molly is a writer here on Substack! She writes Slow Scottish Stories and it is one of my favorite newsletters here, and now has become one of my favorite Youtube channels as well. I instantly feel calmer when I watch her videos. She has great recommendations and advice for living a slower, more intentional life. I recently purchased her Slow Living Notion planner and love how it is helping me be more mindful in planning out my days. I will share more of this soon.

Ludovico Einaudi's Time Lapse specifically the track, Life, has been really soothing to have on as background. I also may be listening to the Nutcracker on and off. I know it is a little early for this one, but it is one of those albums that just bring me peace, and I need that.

MEDITATION PRAYER

This week I am sharing a meditation prayer for those of you who are also dealing with pain or illness.

Before you begin your meditation, set your environment to your liking. I find time that I know I will have quiet (morning or late evening) I will light a candle, or turn on the diffuser with a candlelight dimmer, sometimes I like to have some light music on linking my two favorites here and here.

May this meditation prayer bring solace, healing, and renewed strength to those who need it most.

Meditation Prayer for Healing and Comfort in Jesus

Close your eyes and take a deep breath, allowing the cares of the world to fade away. In this sacred moment, let us turn our hearts and minds toward Jesus, the source of healing, comfort, and strength.

Breathe in deeply.

Lord Jesus, we come before you in the stillness of our hearts, seeking your presence and your peace. We acknowledge the pain and suffering that many mothers bear, the weight of chronic illness, and unrelenting pain. We know that you are here with us in the midst of it all, offering your loving embrace.

Exhale slowly.

As you breathe in and out, imagine yourself standing in the presence of Jesus, bathed in a warm and soothing light. His compassion surrounds you, and you are not alone in your struggle. He understands the depths of your pain, and He longs to bring healing to your body, mind, and spirit.

Inhale deeply.

Picture Jesus reaching out His hand towards you. Feel His gentle touch, radiating with love and grace. In His touch, there is comfort, hope, and relief. With each breath, invite His healing presence to flow through every part of your body that aches and longs for release.

Exhale slowly.

As you continue to breathe, surrender your burdens and pain to Jesus. Let go of the worries and fears that have weighed you down. Trust in His divine plan for your life, knowing that He is working all things for your good, even in the midst of suffering.

Inhale deeply.

In this sacred moment, allow the peace of Christ to fill your heart. Let His words of comfort resonate within you: "Come to me, all you who are weary and burdened, and I will give you rest" (Matthew 11:28). Feel the restorative power of His love flowing through your body, renewing your strength and hope.

Exhale slowly.

Lord Jesus, we thank you for your presence in our lives, especially in our moments of pain and weakness. May this meditation prayer be a reminder that you are the ultimate source of healing and comfort. We trust in your timing and your plan, knowing that you are always with us.

Take one final deep breath.

Amen.

Journal reflection: what feelings came up for you during this prayer meditation?

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FEATURED ON THE BLOG

Slow & Seasonal

How to Make your Home Smell like Fall, Naturally

5 Pumpkin Spice Inspired Holistic Wellness Recipes — for health & home

Muddy Buddies Halloween Snack Mix

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I hope this weekly mash-up was helpful to you and look forward to hearing your thoughts in the comments

in blessings —