Fri, 03 Jul 2026 05:48:33 -0700WeeblyThu, 14 Aug 2025 15:59:11 GMThttp://www.dillonlambert.com/blog/slow-cooker-meal-ideas-for-busy-seasonsBack in my early nursing days, when my husband and I were juggling shift work and raising three little ones (before #4 came along), I became known (at least in my own kitchen) as Crockpot Mama. Every month, I’d prep freezer bags filled with wholesome ingredients, stack them like a deck of delicious cards in the freezer, and pop one into the crockpot before work. By the time we walked back through the door, the house smelled like home, dinner was ready, and we didn’t have to rely on takeout.

Now, years later, with busy teens and a bustling homestead, I’ve brought these recipes back with a fresh Field & Fable twist. This 30-day crockpot and freezer meal PLANNING IDEAS is built for real life — budget-friendly, nourishing, and designed to bring that homemade comfort to your table every single night.

Field & Fable – 30-Day Family-Friendly Crockpot Freezer Meal Plan

Tip: Use gallon freezer bags, label with date, meal name, cooking instructions, and “add after cooking” notes.
 
1. Honey Garlic Chicken – Chicken breasts, garlic, honey, soy sauce, ketchup. Serve with rice & broccoli.     
2. Classic Beef Stew – Stew beef, potatoes, carrots, celery, onion, beef broth.     
3.Pulled BBQ Pork – Pork shoulder, BBQ sauce, sliced onion. Serve on buns or with mashed potatoes.     
4.  Chicken Taco Bowls – Chicken, salsa, black beans, corn, taco seasoning. Serve over rice.     
5.  Turkey & Veggie Chili – Ground turkey, diced tomatoes, kidney beans, corn, chili powder.     
6.  Italian Sausage & Peppers – Sausage links, bell peppers, onion, marinara. Serve over pasta or rice.     
7.  Chicken Noodle Soup – Chicken, carrots, celery, onion, chicken broth, Italian seasoning. Add egg noodles last 20 min.
8. White Chicken Chili – Chicken, white beans, corn, green chiles, chicken broth, cumin.    
9. Maple Dijon Chicken – Chicken thighs, dijon mustard, maple syrup, garlic powder. Serve with green beans & rice.     10. Beef & Veggie Teriyaki – Beef strips, frozen stir-fry vegetables, teriyaki sauce. Serve over rice.     
11. Stuffed Pepper Soup – Ground beef, bell peppers, diced tomatoes, tomato sauce, rice.    
12. Chicken Alfredo & Broccoli – Chicken, broccoli, jarred alfredo sauce. Serve over pasta.     
13. Vegetable Lentil Soup – Lentils, carrots, celery, diced tomatoes, veggie broth.     
14.Sweet & Sour Meatballs – Frozen meatballs, bell peppers, pineapple chunks, sweet & sour sauce.
15. BBQ Chicken Tacos – Chicken, BBQ sauce, onion. Serve in tortillas with shredded cheese.     
16. Zuppa Toscana – Sausage, potatoes, kale, chicken broth. Add cream at the end.     
17. Coconut Curry Chicken – Chicken thighs, coconut milk, curry powder, carrots, peas. Serve over rice.     
18. Tuscan White Bean Soup – Chicken, white beans, diced tomatoes, spinach, Italian herbs.     
19. Cheesy Chicken & Rice – Chicken, uncooked rice, chicken broth, broccoli, cheddar cheese (add after cooking).     
20. Sloppy Joe Filling – Ground beef, onion, ketchup, mustard, brown sugar, tomato paste. Serve on buns.     
21. Creamy Tomato Basil Soup – Diced tomatoes, onion, carrots, veggie broth, basil. Add cream at the end.
22. Pork Carnitas – Pork shoulder, orange juice, lime juice, cumin, garlic. Serve with tortillas.     
23. Beef Barbacoa – Chuck roast, chipotle peppers, lime juice, beef broth. Serve over rice.     
24. Chicken Marsala – Chicken breasts, mushrooms, marsala wine, chicken broth. Serve over mashed potatoes.     25. Vegetable Minestrone – Veggie broth, carrots, celery, beans, pasta, zucchini, diced tomatoes.     
26. Honey Sesame Chicken – Chicken, soy sauce, honey, ketchup, garlic, sesame seeds. Serve over rice.     
27. Ham & Potato Soup – Diced ham, potatoes, carrots, celery, onion, chicken broth. Add milk/cream at the end.     28. Moroccan Chickpea Stew – Chickpeas, sweet potatoes, carrots, diced tomatoes, cinnamon, cumin.     
29. Taco Soup – Ground beef, corn, black beans, diced tomatoes, taco seasoning.     
30. Chicken Parmesan Pasta – Chicken, marinara, Italian seasoning. Add cooked pasta & mozzarella last 20 min.

General Freezer-to-Crockpot Instructions     
• Cooking from frozen: Cook on Low 6–8 hours or High 4–6 hours.     
•Cooking thawed: Cook on Low 4–6 hours or High 2–4 hours.     
• Tip: If freezing, remove as much air as possible, lay flat in freezer until solid, then stack upright. ]]>Thu, 03 Jul 2025 04:54:40 GMThttp://www.dillonlambert.com/blog/mens-health-spotlight-testosterone-resilienceOne emerging area of interest is testosterone levels and trauma response in first responders and military personnel. A longitudinal study of over 900 male soldiers found that pre-deployment testosterone levels were linked to later PTSD symptoms—suggesting that maintaining healthy hormone levels before trauma exposure may play a role in resilience post-deployment.

Read the full peer-reviewed study here: “The effect of deployment to a combat zone on testosterone levels and the association with the development of posttraumatic stress symptoms” – Psychoneuroendocrinology, Reijnen et al. (2015). 👉 PubMed Link

]]>Tue, 01 Jul 2025 07:00:00 GMThttp://www.dillonlambert.com/blog/july-backyard-workshopVine to Brine & Bespoke Butters – A Hands-On Summer Workshop
​
Join us on Wednesday, July 24th from 6–8 p.m. for a delightful evening of homestead-inspired kitchen crafting! In this hands-on workshop, we’ll guide you through the art of turning backyard cucumbers into crisp, flavorful refrigerator pickles—no canning experience required. We’ll cover simple brining techniques, creative spice blends, and ideas for pickling other garden veggies, too. Then we’ll shift gears and get churning with a lesson on homemade butter. You’ll learn how to transform fresh cream into your own small-batch butter, and then elevate it with sweet or savory mix-ins—from herbs and garlic to honey and edible flowers. Our artist friend and host, Emily Reid, will be adding her whimsy by guiding us through a fun mini art project to make your butters as beautiful as they are delicious. You’ll leave with recipes, a jar of your own creations, and the confidence to bring these old-fashioned skills into your modern kitchen.


Come ready to learn, laugh, and taste the magic of summer preservation!

Members can text directly to sign up for the class. Or you can email us at thrivetohealthyreno@gmail.com, DM us on Instagram at @thezenaprn, or Venmo.]]>Tue, 29 Apr 2025 20:15:15 GMThttp://www.dillonlambert.com/blog/why-moms-are-struggling-more-than-ever-and-how-to-start-finding-yourself-againIf it feels like motherhood is heavier than ever, you’re not alone—and you’re not imagining it.

There’s a quiet epidemic happening right now: moms everywhere are overwhelmed, isolated, and stretched thin. But why?
And why does it feel so much harder than it was for generations before us?

The Perfect Storm: Why It’s So Hard Right Now
Today’s moms are facing a unique and exhausting combination of pressures:
    •    We’re more isolated than ever. Extended family help is rare. Unlike past generations where grandparents, aunts, and neighbors were actively involved, today’s families are often raising kids alone. The “village” that once existed just isn’t there.
    •    Social media magnifies comparison. We don’t just compare ourselves to the moms down the street—we compare ourselves to the curated, filtered versions of thousands of moms worldwide. It’s overwhelming, and it silently tells us we’re never doing enough.
    •    Financial pressures are crushing. Cost of living has skyrocketed. Many moms work full-time jobs and still carry the bulk of the emotional, mental, and physical load at home. The constant juggling act creates chronic, invisible stress.
    •    Our food and environment impact us more than we realize. Modern processed foods, environmental toxins, and relentless stress disrupt our hormones and energy in ways that generations before didn’t have to battle.
    •    The Boomer Generation isn’t as involved. Many grandparents today are either still working, geographically distant, or prioritizing their retirement lifestyles, leaving today’s parents without the traditional multigenerational support system that once eased the weight of raising young children.

When you stack all of this together, it’s no wonder today’s moms are struggling.

Is This Just an American Problem?
While motherhood stress is growing worldwide, it’s especially intense in places like the United States—where there’s little paid parental leave, expensive childcare, and a cultural obsession with self-sufficiency. In many countries (like Denmark, Sweden, and even parts of Japan), moms still receive meaningful structural support—through healthcare, paid time off, and communal childcare—which makes an enormous difference in mental and physical well-being. Even today, many traditional cultures around the world still have extended family that live together. Grandparents regularly help with childcare, meals, and household tasks. This is rare in the US. Without that support, American moms are left to figure it out alone—and often blame themselves for “failing” in an impossible system.


Three Free (and Powerful) Ways to Re-Center Yourself
You can’t fix the whole system—but you can start reclaiming small pieces of yourself today. Here are three simple, low-cost (or free) ways to reconnect with your center:
1. Go Outside (Even for 5 Minutes)
Nature is a reset button for your nervous system. Step outside barefoot, sit under a tree, or just breathe in fresh air. Even a few minutes of sunlight and open space can lower cortisol levels and bring calmness back to your mind.
2. Take 10 Deep, Intentional Breaths
Sounds simple—but it’s powerful. When the day feels overwhelming, pause and take 10 deep belly breaths. Breathing deeply signals to your body that you are safe, interrupting the cycle of chronic stress many moms live in every day.
3. Limit Social Media and Screen Comparison
Comparison steals joy—and it’s harder to ignore when you’re scrolling endlessly. Set simple limits: no scrolling first thing in the morning or last thing at night. Maybe even delete apps for a weekend. Use that time to journal, doodle, stretch, or just sit with your thoughts. You’ll be amazed how much lighter you feel without a constant flood of outside voices.


You are doing better than you know.
And you are absolutely not alone.
​]]>Mon, 28 Apr 2025 07:00:00 GMThttp://www.dillonlambert.com/blog/why-raising-backyard-chickens-is-good-for-your-health-family-and-happiness

In today’s fast-paced world, there’s something truly grounding about stepping outside and gathering fresh eggs from your own backyard flock. Raising chickens isn’t just a fun hobby — it’s a lifestyle choice that brings real health benefits, family bonding, and simple everyday joy.

Here’s why backyard chickens are one of the best things you can add to your home and heart:

​1. Healthier, Happier Eggs

Backyard eggs aren’t just fresher — they’re healthier. Studies show that pasture-raised eggs have:

*Higher Omega-3 fatty acids
*More Vitamin
​*Lower cholesterol and saturated fats than typical store-bought eggs

When your hens are allowed to forage naturally, pecking through grass and insects, their eggs become little nutrient powerhouses for your family.

2. More Time Outdoors (and Less Screen Time)

Taking care of chickens naturally draws you outside every day.
Fresh air boosts mood, improves immune health, and reduces anxiety.
Moving, bending, walking, and even light chores support heart health and strength.

It’s a gentle, wonderful way to reconnect with nature — no gym membership needed!

3. Teaching Responsibility and Empathy

For families, chickens offer a natural opportunity to teach kids:

*Responsibility: Daily feeding, cleaning, egg collecting
*Empathy: Caring for living creatures builds compassion and mindfulness
*Confidence: Mastering small daily tasks encourages independence and pride

Kids learn firsthand that food doesn’t come from a store — it comes from stewardship.

4. Natural Stress Relief

Chickens are surprisingly calming to watch. Their gentle clucking, curious behavior, and funny personalities create a sense of peace.
Many chicken owners describe their flocks as “feathered therapy.”

Simple daily routines like gathering eggs and tidying the coop bring mindfulness and calm into your day.

5. A Sense of Accomplishment

There’s nothing like gathering your first basket of eggs and knowing you helped make it happen.
Raising backyard chickens restores a sense of self-sufficiency and pride — no matter where you live.


Top 5 Chicken Breeds for Beginners
 
(Reno-Friendly)

If you’re just getting started, these breeds are perfect for Northern Nevada’s hot summers and cold winters:

• Ameraucana: Colorful blue/green eggs, hardy and friendly
• Cochin: Gentle, cuddly, cold-hardy giants
• Plymouth Rock: Steady egg layers, curious and people-friendly
• Buff Orpington: Sweet, affectionate, family favorites
• Silkie: Adorable lap chickens, wonderful for kids

Backyard Chicken Care is Simpler Than You Think

*Provide fresh water and feed daily
*Offer secure shelter from predators and extreme weather
*Make sure your coop has good ventilation
*Give them space to roam and scratch naturally

Backyard chickens are hardy, happy animals when given the basics — and they’ll reward you with healthy food and daily smiles.

Closing Encouragement:
Whether you live on a sprawling ranch or a small backyard, chickens bring simple joy, connection, and wellness into everyday life.
Starting your flock might just be the best step toward a healthier, happier home.

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]]>Tue, 22 Apr 2025 07:00:00 GMThttp://www.dillonlambert.com/blog/legal-battles-over-compounded-glp-1-weight-loss-drugs-what-consumers-need-to-knowThe landscape of weight loss medications is undergoing significant changes, particularly concerning compounded versions of GLP-1 receptor agonists like semaglutide (found in Ozempic and Wegovy) and tirzepatide (found in Mounjaro and Zepbound). Recent legal actions and FDA decisions are reshaping access to these treatments. 
Background: Compounding During Shortages
Compounding pharmacies have historically filled gaps during drug shortages by creating customized medications for patients. During the shortages of semaglutide and tirzepatide, which began around 2022, compounding pharmacies legally produced these medications to meet patient demand.  
FDA Declares Shortages Resolved
In late 2024, the FDA announced that the shortages of both semaglutide and tirzepatide had been resolved, citing increased production capacities from manufacturers. Consequently, the FDA mandated that compounding pharmacies cease production of these compounded versions. Deadlines were set: state-licensed pharmacies were to stop compounding semaglutide by April 22, 2025, and larger outsourcing facilities by May 22, 2025.   
Pharmaceutical Companies Take Legal Action
Eli Lilly and Novo Nordisk, the manufacturers of these GLP-1 drugs, have initiated lawsuits against several compounding pharmacies and telehealth companies. The allegations include unauthorized production and sale of compounded versions of their drugs, potentially compromising patient safety due to lack of FDA approval and oversight.  
Implications for Consumers
    •    Access and Affordability: Patients who relied on compounded versions due to cost or availability may face challenges accessing the brand-name drugs, which can be expensive and may not be covered by insurance. 
    
​Stay tuned.
]]>Tue, 15 Apr 2025 07:00:00 GMThttp://www.dillonlambert.com/blog/coming-soon-healing-in-the-gray-areaI’m so excited to announce that my brand-new course, Healing in the Gray Area, will be launching soon!

This course is designed for modern parents who want to raise resilient, healthy kids without guilt, fear, or impossible standards. It’s for families who want real-world wellness—not perfection, not extremes, and not pressure to be “all natural” or “all modern”—but something more sustainable, flexible, and empowering.

Healing in the Gray Area will guide you through:
    •    Building true resilience in your kids and in your family
    •    Limiting screen time without ditching modern life
    •    Strengthening family connection through simple daily habits
    •    Trusting yourself again as a parent
    •    Laying the foundations of health—nutrition, sleep, movement, emotional wellness—in a way that fits real life
    •    Using both traditional wisdom and modern medicine when needed, without fear

This isn’t about doing everything perfectly. It’s about learning how healing really happens—through connection, consistency, and confidence in your everyday life.

You don’t have to live at the extremes to build a strong, healthy family.
You just need the right tools—and permission to trust yourself again.

​Enrollment opens soon!
Be sure to stay tuned for early bird bonuses and special launch updates.


I can’t wait to walk this journey with you.
​]]>Sat, 29 Mar 2025 07:00:00 GMThttp://www.dillonlambert.com/blog/is-real-world-healing-even-possible-anymoreWith so much noise around health today—from conflicting information to political battles to rigid “all-or-nothing” wellness trends—it’s easy to wonder:
Is real-world healing even possible anymore?

I believe the answer is yes—but it looks different than what the extremes try to sell us.

Real healing isn’t about being 100% natural or 100% conventional.
It’s not about living off-grid or living online.
It’s about choosing balance, using wisdom, and advocating for your family with open eyes and open hearts.

Healing happens when we:
    •    Blend modern medicine with traditional wisdom
    •    Use Tylenol when needed but also brew the tea first
    •    Play outside, move daily, and still allow screen time in moderation
    •    Eat real food most days, but enjoy the occasional blue cupcake without fear
    •    Respect science as ever-evolving, not a static belief system

It’s about being your own health advocate—asking questions, making informed choices, and trusting yourself to know what’s best for your family, even when the world around you is shouting in all directions.

Healing is still possible—because it starts with awareness, discernment, and small, intentional choices made consistently over time.

​Real-world healing isn’t perfect.
It’s real—and that’s more than enough.
​]]>Fri, 14 Mar 2025 07:00:00 GMThttp://www.dillonlambert.com/blog/why-i-believe-nature-bathing-is-one-of-the-best-forms-of-medicineIf there’s one “prescription” I find myself recommending over and over again—no matter the patient’s age, diagnosis, or lifestyle—it’s this: go outside. Not just for exercise. Not to check off a box. But to immerse yourself in nature—mindfully, fully, and regularly.
It’s called nature bathing, and I believe it’s one of the most underrated and most powerful forms of medicine we have.

And no—it’s not “woo-woo.”
It’s ancient wisdom, backed by modern science.


What Is Nature Bathing?
Nature bathing, or Shinrin-yoku, originated in Japan in the 1980s as a formal practice of healing through mindful time spent in the forest. But really, it’s a tradition rooted in centuries of reverence for nature as a partner in wellness.
It simply means deliberately slowing down and engaging your senses while in a natural environment—noticing the sounds, textures, smells, and stillness around you. No headphones. No phone. No agenda.

And the results? Powerful.


It’s Not Just a Trend—It’s Science
Modern research supports what the Japanese (and many Indigenous cultures) have known for centuries:
    •    Lower cortisol levels (the body’s main stress hormone)
    •    Improved mood and reduced anxiety
    •    Lower blood pressure and heart rate
    •    Enhanced immune function—especially through exposure to phytoncides, the healing oils released by trees
    •    Better focus and attention, especially in children with ADHD
    •    Improved sleep quality and circadian rhythm regulation
    •    Boosted creativity and emotional regulation

When we step into a forest, a meadow, or even a backyard garden with intention, our nervous system responds immediately—shifting out of fight-or-flight and into rest, repair, and regulation.


Why We Need This More Than Ever
We are more disconnected from nature than any generation before us.
We live indoors, scroll endlessly, race from one thing to the next, and then wonder why we feel anxious, exhausted, or unwell.
But the truth is, our bodies are designed to co-exist with nature, not function apart from it. We’re meant to rise with the sun, move our bodies on uneven ground, breathe in fresh air, and feel the rhythms of the natural world. When we’re deprived of that—we suffer.

Nature bathing reminds us to slow down, breathe deeply, and reconnect.


Take a Step Out of Their Healing to Improve Ours
The Japanese have long integrated nature into healthcare and urban design. Forests are seen as places of restoration, not recreation. Doctors in Japan even write forest prescriptions.
What if we took a step out of their healing approach?
    •    What if we prioritized time outdoors like we do supplements and gym memberships?
    •    What if we taught our children that stillness in nature is just as vital as movement?
    •    What if we made forest walks as non-negotiable as brushing our teeth?

Start Simple
You don’t need a dense forest or a weekend retreat to get started. Try this:
    •    Step outside and walk slowly through your backyard or local park.
    •    Leave your phone behind.
    •    Breathe deeply and try to identify the smells, sounds, and textures around you.
    •    Sit under a tree. Lay in the grass. Watch the clouds.


The Medicine You’ve Been Missing
In a world of high-tech solutions and over-complicated wellness trends, nature bathing invites us back to what’s simple, accessible, and profoundly healing.


It’s not a luxury. It’s not a trend.
It’s the medicine we were designed for.
​]]>Tue, 11 Mar 2025 07:00:00 GMThttp://www.dillonlambert.com/blog/healing-in-the-gray-why-im-passionate-about-integrative-nature-based-family-healthAs an integrative nurse practitioner, my passion isn’t just about treating symptoms—it’s about understanding root causes and helping families return to the wisdom of what their bodies are naturally designed to do: heal, grow, and thrive.

We live in a culture that often swings from one extreme to the other—either hyper-medicalized or completely dismissive of modern medicine. But real healing? It happens in the gray area—the space where modern tools and ancient wisdom coexist. It’s where gut health and hormone support meet evidence-based treatments. It’s where screen time boundaries and backyard chickens both matter.

Let me tell you why I care so deeply.

It Starts with Food: Know Where It Comes From

The cornerstone of true wellness is what you put in your body.

I’m a firm believer that the majority of chronic health issues—fatigue, mood swings, digestive problems, hormone imbalances, even autoimmunity—can be drastically improved (and often resolved) through food and lifestyle changes.

And that starts with knowing where your food comes from.
    •    Is it grown in nutrient-rich soil or a chemical-drenched mono-crop field?
  •   Was the animal raised with care and purpose or pumped full of antibiotics and hormones?
    •    Are you eating food or a food-like product designed for shelf life, not human life?

When you prioritize real food—whole, grown, raised with respect—you feed your cells, your gut, and your mind in ways you can feel.


The Power of Gardening (and Soil Microbiomes!)
Gardening isn’t just a hobby. It’s medicine. When you get your hands in the soil, you’re not just growing tomatoes—you’re interacting with a vast microbial world that actually supports your own health.
Soil-based organisms:
    •    Help diversify the gut microbiome, which is linked to mood, digestion, and immune strength
    •    Produce antidepressant effects (there’s real science behind this!)
    •    Foster mindfulness, presence, and a deepened respect for the food you eat

And when kids get to garden? They build confidence, patience, and curiosity. They see the connection between work, nature, and nourishment.


Kids Need Responsibilities—and a Connection to Living Things
I believe strongly in teaching kids responsibility through tangible, real-world tasks—whether it’s helping in the kitchen, feeding animals, or growing food.

Caring for animals, even something as simple as a backyard chicken or family dog, teaches children:
    •    Compassion
    •    Discipline
    •    Accountability
    •    Respect for life
Even if animals aren’t part of your daily life, giving kids insight into how animals are raised for food or companionship fosters awareness and empathy—traits that shape them far beyond childhood.


Screen Time Is Stealing More Than Just Time
We’re seeing the effects of screen saturation every day in our clinic spaces and in our homes. From attention issues and sleep problems to increased anxiety and disconnection from the natural world, excessive screen time is not neutral.
Especially in younger children, developing brains need:
    •    Movement
    •    Unstructured play
    •    Outdoor time
    •    Human interaction

Limiting screen time isn’t about punishment—it’s about protecting their neurodevelopment, vision, posture, and emotional regulation.


Hormones Matter—for the Whole Family
One of the most overlooked aspects of family health is hormonal balance—not just for women, but for men too.
    •    Moms navigating postpartum, perimenopause, or burnout need proper support—not just “you’re fine” and a prescription.
    •    Dads struggling with low energy, weight gain, or mood swings often benefit from testosterone optimization, thyroid support, or lifestyle adjustments.
When both parents are hormonally balanced, the entire family benefits. Relationships improve, patience returns, energy lifts, and emotional regulation becomes easier.
This is core to what I believe: the health of the family unit starts with the health of the parents.


Nature Heals
I’ll always advocate for daily outdoor time—no matter your age. Nature isn’t just a backdrop for wellness—it is wellness.
    •    Sunlight supports vitamin D and circadian rhythms
    •    Nature reduces cortisol and anxiety
    •    Movement in nature supports joint health, immune function, and mood
    •    Grounding (barefoot contact with the earth) reduces inflammation

No supplement or therapy can replace the healing that comes from being in creation, unplugged and present.


Traditional Medicine Has Its Place
Let me be clear—I’m not anti-medication. I’m grateful for antibiotics when they’re necessary, for surgical intervention when it saves lives, and for emergency medicine when it’s needed. Modern medicine has its place, and when used appropriately, it’s life-changing. But too often, we skip over the root causes and head straight to prescriptions. Healing happens in the middle. In the kitchen. In the garden. On a walk. Through supportive hormones, better sleep, regulated screens, gut repair, and loving connection with nature and family.

I’m not here to make you fear the system. I’m here to help you reclaim what it means to be well—as a family, in body and mind, in the modern world we live in today.

Because healing is possible. And it starts at home.]]>