Summer road trip: Bourbon, candy, & ice cream (day 5)

A red hot candy from Schimpff’s Confectionery

As someone certified as a nutrition coach, I know how important food is to our physical health. The phrase “food is fuel” is a frequent one in my industry. I know how many servings of carbohydrates, fats, proteins and vegetables a person should have in a day. I know how the micronutrients of different foods affect our health, and which foods to eat for different nutrient deficiencies. I know the power food has in our body, that it can be used as medicine for a number of different ailments, and it can also be a catalyst for a number of diseases.

I also know that food is more than just fuel. Good food is made with passion and love. Our sense of taste and a certain food can take us back to meaningful moments in our lives. Food plays a role in culture, family, holidays and special events. Food can be comforting. If we are honest with ourselves, our most favorite foods are most often not the foods that are the healthiest for our bodies, but rather evoke feelings and memories that are meaningful to us. 

When planning our itinerary, I had not meant to create a day of our trip entirely dedicated to food, but day five was exactly that – no hiking, no boat rides through caverns, no long drives. Just food experience after food experience for an entire day. And to be honest, it was one of the days I was most looking forward to.

We began our morning with a short drive back into Louisville and then a walk under the hot sun to the Angel’s Envy distillery. As I mentioned in my first blog post for this trip, I had planned this road trip for Joseph’s birthday, and this tour was included just for him. Joseph’s drink of choice is bourbon, and his favorite bourbon is Angel’s Envy. I will admit, bourbon has always tasted, at best, like hand sanitizer to me, but I was still very excited for the tour because I knew Joseph would love it.

When we walked in, an older gentleman behind the front desk greeted us as Sir and Lady Mauler from Maryland

“Do you know what the state sport is in Maryland?” he asked. Both Joseph and I looked at each other blankly. “This will be important for the tour later.”

“Um…baseball?” I asked.

“No.”

“Basketball?” Joseph proposed.

“Lacrosse?”

Jousting,” the man said. 

“Really?” I asked, surprised. The older man’s eyes twinkled.

“Yes, jousting, remember that.” He looked down at his computer. “And I see this is a special occasion, a birthday.” I grinned as the man reached into his desk and then handed Joseph a silver Angel’s Envy lapel pin. The gentleman told us to meet him back in the lobby at the time of our tour, and then directed us into the adjacent gift shop. Joseph and I perused the items until the time came, when we joined our group.

A distillery room at Angel’s Envy

The older gentleman introduced himself as our tour guide, and then went around to ask where everyone was from. When he got to us, he paused after we said our state, and then asked again,

“What’s the state sport in Maryland?”

“Um, I think it’s…jousting,” Joseph said, feigning a faint memory.

“Really?” someone asked, surprised. “I didn’t know that.”

“Neither did they,” the tour guide said, and I couldn’t help but laugh. 

Our tour guide lead us into the first room, where we were greeted with a wall of photos. He told us about the history of Angel’s Envy – how it was started by a father and son, both of whom were distillers. We learned about the strict laws surrounding bourbon – that it must be made in the United States; made using at least fifty-one percent corn; aged for at least two years in new, charred-oak barrels; must not be distilled higher than 160 proof; and must not contain any flavorings or colorings, among other strict guidelines. Angel’s Envy, apparently, made quite a stir when it hit the market because there is a special flavor to it that is unlike other bourbons. The bourbon policers (whomever those people may be) said it could not be a bourbon because they must have added some sort of flavoring. But, in fact, no flavoring had been added – after doing all the necessary requirements for it to be bourbon, Angel’s Envy distilled their bourbon a second time in a port wine casks, which gives it its distinct flavor. To avoid any grumblings, they labelled their product as a “finished” bourbon.

We were lead through the distillery to see how the ingredients are milled and fermented, and we were given the opportunity to taste the bourbon at all different phases. We first tried the fermented corn mash, which had the texture of porridge and had a sour taste. We were then given the opportunity to taste the bourbon in its purest form, when it was still clear, before being poured into barrels to age. It was poured into our hands, and we were encouraged to splash a little on our cheeks and take a small sip, if we dared. The liquid burned against my skin like aftershave and stung my brain. I was left gasping for air, both from the burning shock and surprised laughter.

We watched workers bottle the brown elixir, and learned that the company just recently received a machine to label the bottles. Until about a month ago, every bottle was labeled by hand. We were then lead into a beautiful, wooden room, where upon a long table two snifters filled with brown liquid and two chocolates, one dark and one white, had been placed at each seat. 

“I’ve had many people, mostly women, come up and tell me before the tour that they don’t like bourbon,” our tour guide said. “Most of them bought this tour as a gift for their husbands.” I glanced at Joseph with a stifled laugh. “And I tell them that’s fine. But I’ve had a lot of converts in this room.” 

Our tour guide lifted a glass and swirled the drink. He taught us how to gaze at the amber color, how to sniff with our mouths open so we could taste the fumes. And then, we each took a sip and were instructed to hold it in our mouths, to swish it around with the “Kentucky chew” to coat each part of our mouths, and then swallow to let it burn all the way down. It rested warm in my chest, what our tour guide called the “Kentucky hug.” 

Our delicious pairing of bourbon, whiskey and chocolates

The burn from drinking whiskey is from our brains panicking when alcohol is consumed. Our brains turn off our taste buds in an effort to protect us. But after a moment, our brain realizes the experience was not as bad as it originally thought, and it turns everything back on. And since everything has now been coated with the liquid, we have acclimated ourselves. Now, we can taste the actual notes and intimate tastes of the bourbon.

I took another sip, and my eyes widened in shock. It was sweet like maple syrup and finished with a bitter aftertaste reminiscent chocolate and vanilla. The burn was entirely gone, and I was left instead with one of the most delicious drinks I had ever tasted. We paired the drink with the dark chocolate, which had been infused with orange, and it literally tasted like a bite of fruity pebbles cereal. 

Our guide served us next with the same drink on ice, or “on the rocks.” The cold enhanced the flavors and made the drink more aromatic. We were then encouraged to try the drink in our second sifter – a rye whiskey finished in a rum barrel. This drink, too, was smooth and subtly sweet – I could taste the sweet rum notes balanced by earthy undertones. When paired with the white chocolate beside it, a gorgeous cinnamon and maple flavor emerged that tasted like pancakes. 

I had not expected myself to be so easily converted. Joseph literally jumped for joy when I told him how much I loved the bourbon, and as we walked the Louisville streets to get some food, we talked about all the delicious ways we could now enjoy this drink together.

For brunch, we went to Con Huevos, a fast-food Mexican breakfast and lunch spot. Joseph ordered carne asada tacos, and I ordered a muchos huevos sandwich as a salad. The food was fine – nothing to call home about, but it was warm, tasty and filled our stomachs, and that was all we needed. 

We walked the local shops, all of which were much too far out of our budget, and then strode back to our car to drive to Schimpff’s Confectionery, a candy shop in Jeffersonville that is one of the oldest, continuously operated and family-owned candy businesses in the United States. Open since 1891, this candy shop located in downtown Jeffersonville offers not only a wide array of candy, but also a 1950s soda fountain, a room dedicated to candy-making memorabilia, and a long counter separated by a class partition where customers can watch the candy be made just as it was a hundred years ago.

Schimpff’s Confectionery

When we arrived, the next demonstration was forty-five minutes away, but we had nothing important to get to, so we decided to stay. I was so glad we did. We walked the shop, perusing the candies and old equipment. We were surprised to find a cast used to create root beer barrels just like the ones Joseph bought from the historic candy shop we went to in Harpers Ferry just a few days before. We came across wooden machine with levers, and an older gentleman walked up and told us it was the first vending machine. He asked if we had any coins. Unfortunately, I did not, but I told him it was still cool to see it. The man looked around, and then he reached behind the machine for a small bowl filled with coins. He handed one to me with a wink. 

Excitedly, I entered the coin and chose a peanut butter flavored candy. I pushed the lever, and a panel of wood dropped down to reveal the candy I had chosen on a small shelf. I cannot even describe the amount of childlike glee that filled me when I saw it happen. Joseph and I walked back to the counter to watch the demonstration that was about to begin, and I was surprised to see the gentleman who had told us about the vending machine was the candy maker! It was his family who had owned this shop for over a century.

His wife, an older woman with grandmotherly presence, sat in a chair beside him, and she explained the process as we watched her husband pour the red candy; fold, massage and pull it to the consistency and and shape he wanted; cut it to size; and then roll sheets of the candy through a press to create rows and rows of square-shaped mounds. He took the sheets of candies and dropped them onto the counter, where they broke apart and scattered into perfect little cubes of bright red, cinnamon candies.

The candies were placed in each of our palms, and I was surprised to find they were still warm to the touch. Red Hots have never been my favorite candy, but when I popped this one in my mouth, I was immediately whisked away to the flavor of Christmas morning. The cinnamon was subtle, sweet and warm, more reminiscent of a cinnamon roll than a Fireball shot. 

After the demonstration, we bought a whiskey truffle to enjoy on our way back to the car. Our next stop was the Mainstrasse Village in Covington, KY, a German-American village and a historic district in the National Register of Historic Places. It was a little difficult to find, but once we did, we were greeted with a large mural of Frida Kahlo and charming buildings that looked like they jumped off the page of a storybook.

We chose to go to Bouquet Restaurant and Wine Bar for dinner, one of the most highly-rated restaurants by Cincinnati Magazine. We decided to splurge a little and treat ourselves to a tasting menu, which gave us the option to choose one dish from each section of the menu, and we enjoyed it with their offering of wine pairings for each dish. Normally, Joseph and I do not share dishes – our taste in foods is quite different. But we were each feeling a little adventurous, and Joseph shocked me by thoroughly enjoying every plate set before us. He is normally a much pickier eater than I am, but tonight, it warmed my heart to be able to share my love of food with him in a way I never had been able to before. 

The maple leaf farms duck from Bouquet Restaurant and Wine Bar

Each dish was elegantly prepared. We began with a strawberry salad drizzled with balsamic reduction and topped with spring onion pesto, pepitas, and Kentucky rose cheese. For our second course, we chose the wagyu beef meatballs, which were served on top of a earthy butternut squash and black garlic puree, drizzled with a balancing herb gremolata and topped with a spicy chili crisp. Our third course was the famous maple leaf farms duck, which was served with a medley of mushrooms, roasted carrots, kale, and smoked grapes, served on top of an earthy parsnip purée and drizzled with a tangy balsamic gastrique. For dessert, we shared the coconut cake, which was dusted with a coconut snow and toasted coconut flakes and topped with a scoop of sweet and citrusy mango sorbet. For each dish, we savored each note and shared what we loved most and of the memories the flavors evoked. 

After our meal and far too many glasses of wine, we walked the shops and savored the sweet evening. Our stomachs were still far too full when we decided to head to our next stop – an ice cream shop. I thought I would burst from the amount of sweets I had eaten already, but we were told by locals we could not leave without trying the famous ice cream from Graeter’s. Joseph ordered a scoop each of Dutch chocolate and coffee chip. I went for something a little lighter to round out the evening and ordered a scoop of lemon sorbet. We sat outside to enjoy our treat under the warm glow of the evening sun, our frozen treats melting in the warm air and against our tongues. 

My love for food was something that inspired me to get certified in nutrition. In my own journey, which, as it is for most, has been filled with both negative and positive relationships with different foods, I have learned how much of a role food plays in our lives. Food is fuel, and it is also so much more than that. Food is medicine, and it is also art. Food can be comforting, off-putting, healing, or sickening. It can be new and exciting, or cultural and familial. Food can be used to learn more about new people and places. How exciting is it to go share your favorite food with a new friend? How familial and possibly annoying can the question, “Where do you want to eat tonight?” become among couples? How comforting is a warm bowl of soup when you are sick, or your mother’s cooking when you just feel homesick? Would life be as sweet without the first refreshing, juicy bite of watermelon in the summer, or the first sip of thick, hot cocoa during the holiday season? 

Me popping the champagne when we opened our new Evolve Wellness office

I tell my clients that food is, in fact, fuel, but to think of fueling more than just their physical bodies. Food also fuels our minds and our souls. Eating mindlessly does nothing for us, but mindfully eating a scoop of ice cream and savoring the creaminess on our tongues as we watch the sunset and savor summer? I think that does much more good than it does harm. Yes, we should take care of our physical bodies, and food plays an enormous role in that. But I do believe taste is one of our main senses for a reason, and it’s not so we can punish ourselves by eating celery all day. 

Taste is meant to remind us of moments we have left behind, and to savor the ones we have now. We use the phrase “I can almost taste it,” for something exciting that is coming. We reserve our lips and tongues only for the sweetest things in life, and there is something beautiful in that. So, fuel your bodies, eat from the earth, and heal yourself with food, movement and love. And then, when you want it, give yourself a big scoop of ice cream and savor it in the summer sun’s glow. And if you feel like that’s the wrong thing to do, remind yourself just how much you loved ice cream as a child, how much that little one deserves this scoop of joy, and that your friendly, traveling nutrition coach told you eating ice cream for your inner child is even more healing than eating the “healthier” alternative. 

Map created using Wanderlog, a road trip planner on iOS and Android
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Why I’m running the New York City Marathon

When I was a little girl, my dad used to take me to Solomons Island, MD every Sunday morning to run a mile-long loop around the island. Cold or hot weather, we would dress accordingly and go do our jog together. It ended on an uphill, and I remember my first time running the loop I raced ahead, taking long strides, to reach the top. My dad said I was a natural and predicted I would be a runner for life. 

When I was ten years old, I was diagnosed with Lyme Disease. It was an answer after months of searching for the reason for the unbearable pain, bouts of temporary paralysis, unending headaches, and overwhelming fatigue, but it was not the answer for which I would have ever hoped. Over a decade ago, the research we have today on Lyme Disease did not exist. I was given a short bout of antibiotics and told I would be fine. But within six months, my symptoms returned without an explanation. The doctors were nonplussed. I was frustrated. And my running shoes were left laced up in my closet. 

It took two years to get an inaccurate diagnosis of Fibromyalgia, which was the only way the doctors could try to explain my unexplainable pain. I was told the pounding of running would never be an option for me. The running shoes needed to stay put away. I dropped out of all sports, had a note to excuse me from gym class, and spent most of my days huddled inside, typing away on my computer. Besides running, my one constant and love in my life has always been writing.

Me with my teammate & friend, Alex, from high school XC

In high school, I began to feel pressure about my body size and appearance. Years of inactivity had not been the best solution for my health. I pulled the running shoes out of my closet, and against the better judgment of my physicians, went out for a run. It was exhilarating the first time I was able to reach a mile. But it was for all the wrong reasons, and the running nearly killed me. The running shoes were returned to their box and shoved in the back of my closet.

Some of my friends remembered me being a good runner, and they needed more teammates on their cross country team. I hated competition – my nagging perfectionism has always been motivation enough for me to perform at my best, so I always thought of finish lines, not as ways to beat others, but as exciting places we should all cross together. But feeling the pressure of my friends, I pulled the running shoes out and laced them once more. My perfectionism carried me to varsity level status. I ran through every nagging pain, every sign that my health could be declining, every little voice in my head that said maybe I needed to rest. My perfectionism was the root of my success, and then it was my downfall. I left the team with stress fractures, new digestive disorders, and a belittled sense of self.

In college, I pulled out the shoes again, but this time I was determined they would not get the best of me. After years of struggling with my health, my only goal was to feel the joy that running used to bring me – I had no thought of distance or speed. And for the first time in a long time, running felt good. It made me feel strong. After my morning run, I felt confident I could handle whatever the day would bring.

Near the end of my college career, I had the opportunity to join a team that was running across the country to raise money for young adults with cancer. I was stronger than I had ever been, and I eagerly signed up. I trained for months. Now with this new goal in mind, I pushed a little harder. My body screamed a little louder. But old habits die hard. I flew out to California, injured and already feeling a little unwell, but unwilling to let such a good opportunity slip away. Unfortunately, the injuries only got worse, and my health followed. I felt misunderstood and unwanted by some of my teammates. I returned to Maryland with shin splints, swollen ankles, a hip riddled with bursitis and tendinitis, and the lowest self-esteem I have ever had in my life. I threw my running shoes back in my closet in tears. I vowed I would never run again.

Me with my 4K for Cancer team on the 4th of July

But as many runners know, there is something special about the sport of running that keeps calling you back time and time again. There is something about that feeling when the sound of your feet pounding on the pavement simply becomes the melody that propels you forward, when you get lost in your thoughts and the beauty of nature around you, and when you forget your legs are moving and it feels as if you are flying. 

I wasn’t running any longer, but I still remembered my love for the sport. I got a job at the Charm City Run Annapolis store, where I was taught about the importance of wearing the right shoes, not just any shoes. I learned about proper runner nutrition, something that had never been taught to me in high school when I got smaller and smaller with every run. I learned about the importance of foam rolling, stretching and listening to my body – not every day had to be a running day. And it was even a coworker there that encouraged me to look into a Lyme Disease diagnosis all these years later, something that has given me a better understanding of myself and an appreciation for my body and all it is capable of, even after pushing it much too hard for so many years.

With new shoes, a new sense of self and a running community I felt supported in, I laced up my new shoes, put some Skratch gummies in my new hydration pack filled with electrolytes and water, and went out for a run. I haven’t stopped running since. I ran through the next few years of my life, which happen to have been the best years of my life. I ran my first marathon and dissolved into tears at the finish line. I ran for no reason other than it brings me joy and because I love my body, and that has carried me across more finish lines than I ever thought possible. 

Me running with a few of my CCR team members

So, when I was presented with the opportunity to run the New York City Marathon, a bucket list dream that I thought would never come true, it was no question of whether or not I would do it. After years of struggling with my running journey, this is the greatest surprise I could have ever hoped for. And I am honored to be able to do it with the people who helped me become the runner I am now. And after years of being told I couldn’t run, and then running for all the wrong reasons, I am so excited to cross that finish line in New York for all the right ones.

I am not a naturally good runner, but I am a natural runner, simply because there is nothing that feels more natural to me than running. No matter how fast you are, how far you can run, or how long it’s been since your last jog, if you’re someone who has those running shoes sitting in your closet waiting for the next time you lace them up, you’re a runner, too. Take it easy on yourself, and tell that perfectionist part of your brain that so many of us have to take a break for a little while. And the next time you do lace up your shoes, make sure you are doing it for you. Listen to your body and give it a little extra love. You deserve it. Running, like life, feels best when you do it at your own pace, and you should be so proud of how far you have come. 

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10 fun ways to stay cool in the summer heat

Me with my good friend Emily at the Sunflower Maze in Chaptico, MD

It may seem like summer is almost over, but if you live in Maryland or anywhere else in the southern United States, you know August can be the most brutally hot month of all.

If you are already finding yourself dreaming of cooler days, check out this list of 10 fun ways to stay cool from the relentless summer heat.

1. Take a dip in your local pool

Me at the pool

There’s nothing more refreshing than a nice dip in cool water! Visit your local pool, go to the beach, or even take a splash in a lake at a nearby park. It feels great & it’s normally free or relatively inexpensive.

2. Make fun iced summer cocktails (or mocktails)

Summer cocktails (Photo by Kaizen Nguyễn on Unsplash)

Who else loves summer cocktails? I love the bright citrusy flavors with punches from fresh herbs like mint & lavender.

Refresh yourself this season with delicious homemade iced cocktails or mocktails. You can find lots of healthy recipes to try here.

3. Make homemade popsicles

Raspberry popsicles (Photo by Daniel Öberg on Unsplash)

Popsicles are my daily treat in the summer time. I have one every morning after my run to cool off, & often every evening as well after a long day spent in the heat. There are lots of healthy options on the market now, or you can make your own! You can find some delicious & healthy popsicle recipes here.

4. Try a new indoor hobby

Me reading Change of Heart by one of my favorite authors, Jodi Picoult

If it’s too hot to go outside, consider finding new fun hobbies to enjoy indoors! Read a new book, binge watch a show, try a craft, do yoga – the possibilities are endless! You can’t beat air conditioned fun in the summer.

5. Stay Hydrated

Stay hydrated with Hydrate from Coffee Over Cardio! Click here & use promo code 10TYLERVLAYNE for 10% off

Drink your water! When you’re spending time in the heat, it’s more important than ever to keep your body hydrated. This will not only help you avoid heat exhaustion, but it will also keep you sweating, which is a good thing! Your sweat helps to keep your body cool. If you’re struggling to get in enough liquids, or if you are spending active or extended periods of time outdoors, consider adding electrolytes to your drink. Electrolytes help to replace the other nutrients you are losing in your sweat, including magnesium, sodium & potassium.

If you haven’t tried it yet, Coffee Over Cardio makes a delicious electrolyte option called Hydrate, & right now, you can get 10% off with promo code 10TYLERVLAYNE. Click here to shop.

6. Make a yummy smoothie for breakfast

Smoothie bowls (Photo by Bakd&Raw by Karolin Baitinger on Unsplash)

Start your day off right with a delicious & healthy smoothie that will help you cool down from any early morning activities outdoors. Add fresh fruits & vegetables, nut & seed butters, granola, or any of your favorite ingredients, & enjoy in a bowl in on-the-go in your smoothie cup. You can find lots of healthy smoothie recipes here.

7. Eat light meals with fresh ingredients

Easy & healthy summer salad – get the recipe here

Leaving your oven off is a great way to keep your house cool! And eating meals made with fresh fruits & vegetables is an easy way to keep your body cool as well. This summer salad recipe is a great seasonal option for a filling & delicious summer meal. You can find the recipe here.

8. Stay cool with this portable fan that looks like headphones

JISULIFE Portable Neck Fan

I have to thank my good friend Emma Cathy for this tip. If you have to venture outdoors, this portable fan is a life saver! It looks just like a pair of headphones, so you can take it anywhere. And it blows cold, refreshing air on your face & neck! Buy it 30% off on Amazon now.

9. Dress for the weather

Me picking sunflowers at the Sunflower Maze in Chaptico, MD

This is the season to break out your flowy sundresses & brightly colored tops. Choose lightly colored fabrics & loose, baggy clothing to help keep your body cool. If you are exercising outdoors, remember to bring a change of clothes & a towel to dry off afterwards to help avoid chafing.

10. Tailor your self-care routine for the season

Me using the Aceology Ice Globe Facial Massagers

Your self-care routine should evolve with the seasons. In the summer, use products to help brighten & cool your skin, stay hydrated, move your body in ways that you find fun, & make time for rest & relaxation. The Aceology Ice Globe Facial Massagers are one of my favorite products to incorporate in my summer self-care routine. They are naturally cooling, & they help to reduce redness & stimulate blood circulation & oxygenation to the skin!

What is your favorite way to stay cool in the summer? Let me know in the comments below!

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22 healthy habits to make 2022 your best year

Me doing yoga

If you’re feeling a little stumped as to what your New Year’s resolutions should be in 2022, I have 22 suggestions that will positively impact your mental & physical health.

In fact, even if you already have your resolutions made, these 22 healthy habits are ones that anyone can incorporate into their life. They focus on your mental & physical wellbeing, as well as the wellbeing of those around you. Some of the habits will challenge you to step outside your comfort zone, while others will encourage you to stay safe & cozy inside.

Adopt a few habits that resonate most with you, or make 2022 the year of radical change in your life & adopt them all. By the end of the year, you may find your lifestyle has changed for the better, your mindset is one of abundance & gratitude, & your health is the best it’s ever been.

1. Be intentional with your time

Photo by Jess Bailey on Unsplash

We are all guilty of it, myself included. In fact, this is my main resolution for 2022 – be more intentional with my time. It’s too easy to work until we feel burnt out, & then spend an hour or two scrolling through social media or bingeing TV shows on Netflix. The activities may seem restful, but I never feel filled after doing them. In fact, I feel just as tired as ever & less productive.

This is the year I decided that would change. I bought some colorful pens & a planner with which I could plan every hour of my day. With it, I schedule everything: Work, play, house chores, & more. With scheduled time every day for self-care, I always know when the next rest period is coming. That makes my hours of work more productive, & my self-care time much more meaningful. I’m actually sitting down to read a book or rolling out my yoga mat to stretch! House chores are getting done, & I can spend date night focused on my husband instead of thinking about what I have to get done the next day.

You don’t have to plan every hour of your day to be intentional with your time. Setting timers on apps, making to-do lists, & focusing on the present moment are all great ways to bring more intentionality & productivity to your day.

2. Fuel your body

Harvest Spinach Salad – you can find the recipe here

As a nutrition coach, I know that food has many meanings for us. It can be source of comfort or stress. Certain foods can bring back warm, comforting memories, & there are certain dishes that are traditional to eat at various family gatherings & holidays. But first & foremost, food is fuel. It is what gives us energy & makes our brains & bodies work.

When we eat to fuel our bodies, we are more likely to focus on nourishment rather than restriction, & we are more likely to eat healthier options. There is nothing wrong with indulging in a treat every once in a while, but when you eat to fuel your body, you are more likely to eat whole food sources throughout your daily life. And in order for your brain & body to work at peak performance, they must be fueled adequately, which means no more restrictive dieting or starvation. Good food, & lots of it, is what your body needs.

3. Drink more water

My Fill It Forward water bottle

This is something almost all of us can improve on. Aim for at least eight cups of water a day (if you can drink more, even better!). Our bodies need water for proper organ function, gut health, brain function, & more.

4. Spend more time outdoors

Me in Lake Placid, NY

The sun has lots of benefits for our mental & physical health, including an increase in serotonin (one of our “happy hormones”), an increase in Vitamin D, & stronger bones. Aim to get at least 15 minutes of sunlight a day. You can go for a walk, sit outdoors at a restaurant, or even just enjoy a cup of coffee on your porch.

5. Move your body in loving ways

Me doing yoga

Too often, I see people exercising as a form of punishment or as a trade-off for food (because they burned this many calories, now they can eat these many calories). Exercise is meant to make us feel better. It strengthens our muscles & bones, releases serotonin, improves our sleep, improves gut health, gives us an energy boost, & more! It is not meant to be a punishment for indulging in a special treat, or to be a required activity before eating.

Move your body in loving ways. Find types of exercise that you enjoy, & do them because they make you feel good. When your body is sore, make time to stretch your tired muscles. It’s a wonderful feeling to discover how far you have progressed in an exercise regimen & to feel yourself getting stronger & healthier. Make it a regular self-care habit in your life, & appreciate your body for all that it does.

6. Make time for self-care

Me meditating

Whether it be exercise, reading, taking hot baths, or spending time doing a hobby, it is important to regularly engage in self-care. Schedule in that time with yourself, & make it as much of a priority as you would a meeting with your boss. Do activities you know you love, or try something new! The most important part is that you are taking time out of your day to take care of your mind, body, and/or spirit. The activity is up to you!

7. Spend time with people you love

My family & me riding horses in Estrella Mountain Regional Park, AZ

Do something positive for your mental health & for the mental health of your loved ones by spending time with them. Studies show spending time with family & friends can help improve your self-confidence & self-worth, help you cope with difficult stressors, & can give you a greater sense of purpose. Even better, spending time with those we love decreases stress, which, in turn, means less inflammation in the body.

Whether it’s in person or over the phone, make time regularly in your schedule to talk to & spend time with the people that matter most in your life.

8. Become fiscally fit

Photo by NORTHFOLK on Unsplash

Money is a huge stressor for many people. Debt looms over the heads of college students, new home owners, & anyone who has ever missed a credit card payment, & trying to pay off that debt while paying other bills, buying food, & trying to enjoy life can be a major stressor.

Take time this year to become more fiscally fit. Find a budget that works for you & stick to it. If you need help, there are lots of books & online programs available. Find one that works best for you. Simply having the knowledge of how much money you have & where it is allocated can be an enormous relief. Once you know what you can afford to spend, it becomes less stressful to be spending. And creating a savings account that you regularly add to can be a great self-confidence boost & a source of comfort for the future.

9. Travel somewhere new

Me in Redwood National & State Parks

We don’t just learn more about the world around us when we travel – we learn about ourselves. When we engage with other cultures & explore new places, it increases our own empathy, problem solving skills, spontaneity, relationship building skills, & self-confidence.

You don’t have to go far to reap the benefits of traveling. While much of the world is still shut down to travel, going on a road trip to a nearby state or even just a day trip around your own city is a great place to start. Make an itinerary, or just see where the wind takes you! Explore, try new foods, meet someone new – make it a trip you will never forget, even if it’s just a short walk from your own neighborhood.

10. Try a new hobby

Me biking on the boardwalk at Mission Beach in San Diego

There are so many things to try in this life! Kayaking, painting, baton twirling – the list is endless! Find something new that you have always wanted to try & give it a shot! Whether it ends in you mastering the skill, or in a heap on the floor laughing at yourself, it’s a great experience to step outside your comfort zone & try something new.

11. Live more sustainably

Grove provides sustainable cleaning, beauty & health products that are healthy for you & the environment – click here to get your first box FREE

As I always say, we only have two homes – our bodies & the earth. We have to take care of both of them.

Whether it’s a huge change like biking to work each day, or a smaller change like remembering to turn off the light whenever you leave the room, you are making a difference in the sustainability of our planet. And a lot of the changes you can make are healthier for you as well! Biking to work means increased physical fitness, better cardiovascular health, & more time spent in sunlight. Turning off the lights means a decreased energy bill, which is a fiscally fit lifestyle change. Natural cleaners are great for the environment & for reducing the toxins we breathe, & eating more vegetables & fruits means fewer animal products eaten, which is healthier for you & for reducing carbon emissions.

It can be overwhelming to try to live a completely sustainable lifestyle, so instead, pick at least one sustainable living habit & make it a regular practice in your daily life.

12. Do random acts of kindness

Photo by Priscilla Du Preez on Unsplash

Brighten someone else’s day (& your own day as well) by doing random acts of kindness! It can be huge gestures like paying for someone’s meal at a restaurant, or smaller things like holding the door open for someone. The idea behind it is that it goes without notice – don’t pull attention to yourself or take credit for what you have done. And, if someone does insist on thanking you, tell them to pay it forward! Keep the kindness train moving!

13. Hand out compliments for free

Photo by Kelly Sikkema on Unsplash

We all need a little encouragement. Give out compliments as if you have too many to hold. Let people know what you like about them! You get bonus points if you can move past appearance. Compliment someone’s work ethic, their positive attitude, or how they parent their kids. It can be a huge boost to someone’s self-confidence, & their smile will be infectious – you will end up smiling, too!

14. Read a book

Me reading Change of Heart by Jodi Picoult

If you can, read lots of books. Whether it’s to learn something new or to escape into another world, books are a great way to engage in self-care. Additionally, reading has been shown to strengthen our brains, increase empathy, reduce stress, & improve our memory retention. Find a book in a subject that interests you or a story that makes you want to keep turning the pages & get reading!

15. Keep your environment clean

Photo by Daiga Ellaby on Unsplash

The environment we live in has a direct impact on our physical & mental wellbeing. Just keeping our desk clean can greatly reduce stress & improve our productivity. Even more than this, keeping a clean home means fewer germs & reduced stress in the space that is supposed to give us rest.

If you want to go above & beyond, get a plant! Despite the climate-controlled buildings we have been living in for so long, humans used to live in nature, & our minds & bodies still reap benefits from having nature in our living quarters.

I am absolutely fascinated by biophilic design, which connects people with nature within our buildings & communities. People have done some really amazing architectural feats to achieve this balance between architecture & nature, but simply bringing some plants into your home can have some incredible health benefits, including reduced stress & air purification.

16. Focus on what you’re grateful for

Photo by Gabrielle Henderson on Unsplash

Gratitude transforms our mindset from one of scarcity to abundance. It turns what we have into enough.

Ending each day by writing down a few things you are grateful for can have enormous benefits for your mental health, including reduced stress, better emotional regulation, & increased resilience. The more specific you are in the things you write, the more effective this practice will be.

17. Use positive self-talk

Me meditating at the Seven Sacred Pools in Sedona, AZ

Just like we should be handing out compliments regularly to the people we are with, we should also be sharing them with ourselves. How long would you stay in a relationship with someone who spoke to you the way that you do? Would it be a healthy, long marriage, or would you not even make it past the first date?

Use kind words. When things go wrong, have grace for yourself. Encourage yourself & take time each day to build yourself up, not tear yourself down. It seems simple, but speaking more positively to ourselves can radically transform our lives. Our mindset is in control of how we perceive the world & ourselves, & when we have a more positive outlook of our life situation & an appreciation for who we are, we can gain increased self-confidence, increased self-worth, & perhaps even a better understanding of what purpose we may play in this world.

18. Engage positively with social media

Photo by Adem AY on Unsplash

Social media can be a source of information & connection, but it can also be draining & stressful. Take some time to go through the accounts that you are following & unfriend the ones that are no longer adding value to your life or, even worse, are contributing to any toxic thoughts or habits you may be engaging in. Fill your feed with positivity & useful information that helps you engage in healthier habits. And when you do interact, consider setting a time limit. Time slips away when we are scrolling through our feeds, & that can be a huge detriment to our productivity & quality of life.

19. Do something that scares you

Me on top of Devil’s Bridge in Sedona, AZ

I don’t necessarily mean face your darkest fears, but do something this year that makes you step outside of your comfort zone. Whether that’s standing up for yourself at work or telling a friend how much they mean to you, doing something that makes us cringe can increase our self-confidence & self-worth. Go on a trip, try a new food, sign up for a talent show – even if it doesn’t go as planned, you can still look back with pride knowing that you faced your fear.

20. Have a regular morning & nighttime routine

Me using the Aceology Blue Ice Globe Facial Massagers as a part of my nightly routine

Regular routines can help us de-stress & feel motivated for our days. Have a regular morning routine that excites you to get out of bed in the morning can help you feel refreshed & energized for your day. You can spend time journaling, reading, washing your face, exercising, making a fancy breakfast – there are so many possibilities. And at night, engage in activities that help you relax & rewind from the day. Journal about what you’re grateful for, wash the day off your face, & spend time reading or engaging in a quiet activity away from screens. It will improve your sleep, reduce stress, & help you feel more refreshed the next morning.

21. Listen more

Photo by Mayur on Unsplash

Too often, we spend the moments other people are talking to think about what we want to say next instead of really listening to what they are saying. Make listening a priority this year.

When I was little, I was always told the phrase, “You have two ears & one mouth, & they should be used in that proportion.” I find this holds up in almost every situation in my life. Even when I feel I have something meaningful to say, or when I am debating about an important topic, I find whatever point I wanted to make or thought I wanted to share can always wait. And when I take the time to listen to the person I am talking with, I often find we are more aligned in our thoughts than we realize. Coming to a conclusion, having empathy for one another, & building a healthy relationship all become more more probable when I take the time to listen to what someone is saying.

22. Check-in with yourself regularly

Me meditating on my back porch

The best habit I can ever recommend to anyone is to have regular check-ins with yourself. Make time each morning to think about how you are feeling, & based on that information, schedule in time that day for what you need. If you are still feeling tired, maybe a little 20-minute nap would be good this afternoon, or maybe a nice hot cup of coffee is a good way to start the day. If you are feeling sore, take some time to stretch. Or, if you’re feeling lonely, make it a point to call someone you love today.

Check-in with yourself at the end of a long week & see how you are feeling. Are you energized by the work & want to be productive this weekend, or do you need some extra time to relax & recharge before Monday comes again?

Scheduling regular check-ins about work, school, exercise programs, relationships, & just general well-being can be immensely helpful in discovering what you actually need in your life to be healthier, mentally, physically & spiritually. Too often we rush through life without actually thinking about how we feel. Sit down with yourself the way you would with a good friend & make time for your inner voice to be heard.

What are your resolutions for 2022? What healthy habits are you adding to your lifestyle? Leave me a comment below!

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10 ways to stay healthy this holiday season

Photo by Anshu A on Unsplash

The holidays are upon us, which means lots of time spent with loved ones, enjoying the warmth of the indoors, a lavish dessert table always just a few steps away.

The holiday season is a wonderful time of year that should be enjoyed & indulged. But with a different party at every turn, it can be easy for those holiday treats to add up. 

In my holistic wellness business, I focus less on the number on the scale & more so on the numbers of health biomarkers. Put more simply, I focus on how my clients are feeling & how healthy they are. When people engage in healthy habits, they feel better, mentally & physically, & a healthy weight will come from those healthy habits in its own time.

This holiday season, it’s important that we focus less on our weight & more so on how we are feeling. Despite the fun festivities this time of year, there are many factors that impact our emotional & physical health in a negative way. The limited sunlight, busyness of the season, & tempting sugary treats can cause anyone’s health to decline. Given most of us would like to enjoy this special time of year, it’s important that we take care of ourselves, emotionally & physically.

If you are struggling to find ways to keep your health goals on track this season, read below for seven healthy habits that will help you take care of your body & mind. And like I said before, if you are worried about those holiday pounds, these habits will also keep your waistline in check, or possibly even shrink it a little.

1. Prioritize eating enough vegetables & protein at parties

The turkey veggie platter I made for Thanksgiving

There is no doubt that there will be plenty of carbohydrates & fats at every party. Dishes laden in butter always find themselves on the dinner table, along with rolls & potatoes, & the desserts are always full of delicious sugar. To keep your goals on track, instead of focusing on & limiting foods deemed “unhealthy,” intentionally nourish yourself with protein & vegetables

Focusing on limiting our intake of certain foods can negatively impact our mental health. While portion control is always a good idea, completely restricting or starving ourselves of foods we love can make us feel unhappy, & it is correlated with unhealthy binges when we finally give in to our desires. 

Instead of limiting or restricting, focus instead of what your body needs. There will be plenty of carbs & fats, so fill your plate first with protein & vegetables. Nourish your body. Then, if you are still hungry, enjoy some of your favorite fat- or carb-heavy dishes. By making your protein & veggie intake a priority, you are more likely to have a balanced plate, which means a well-nourished body. Remember, carbs & fats are an important party of our daily nutrition intake, too, so they do not need to be entirely avoided. 

2. Exercise

Me running the Jingle Bell Run in Solomons Island

The easiest way to keep your metabolism running, gut moving steadily, & to get a lovely serotonin (or happy hormone) boost is to exercise. Keeping your body moving can also help you detox from anything you have eaten that your body doesn’t enjoy, & it will help you use up some of the extra energy (food) you have consumed. 

Most importantly, exercise makes our bodies feel good. Eating more sugar can increase inflammation, eating more salt can increase water retention, & eating rich foods in general can cause bloating & discomfort. Exercise can help combat all of these symptoms, which will help us feel our best for our next celebration. 

Exercise also impacts our mental health in a positive way. Despite the extra exertion of energy, exercise releases hormones in our body that make us feel happy & energized. This means more productive work days & more fun at parties. Engaging in regular exercise can also help us have more productive sleep, which brings us to our next topic.

3. Get enough sleep

Photo by David Mao on Unsplash

Sleep is one of the most important things we can do for our health. It is essential for our bodies to rest in order to grow strong & healthy. Our muscles repair & grow from exercise when we sleep, & our minds are able to decompress during REM sleep from anything stressing us in our lives. 

When we don’t get enough sleep, it impacts us both mentally & physically. Limited sleep actual causes a reversal in the hormones released in our bodies. Normally, sleep releases leptin, which makes us feel rested & satisfied. But when we don’t get enough sleep, cortisol & ghrelin are released instead. Ghrelin makes us feel hungrier & causes sugar cravings, which means the morning donut you might normally pass up for a healthier choice suddenly becomes a donut or two for breakfast. Cortisol causes stress & inflammation in the body, & it can also cause an unhealthy weight gain around your stomach & thighs. Limited sleep is directly related to a weakened immune system & higher risk for disease

Cortisol negatively impacts our mental health as well. When we have higher levels of cortisol, even small stresses in our daily lives seem unmanageable. There is a mind-body connection, & when we don’t take care of & let our bodies rest, our minds feel it, too.

If you are feeling extra stressed in your life, think about whether or not you are getting enough sleep. The phrase “Have you tried turning it off & on again?” applies to humans, too. Aim to get at least 7-8 hours of sleep each night for the best results. This will also allow for an ample amount of REM sleep, which, as stated above, is our body’s way of handling daily stresses in our lives. If you have a big problem you can’t solve, you may want to sleep on it. You might find in the morning, your subconscious brain has created a solution for you. 

4. Practice mindfulness

Me at the Seven Sacred Pools in Sedona, AZ

We can’t always use sleep as our means for rest, especially in the middle of a work day. If you find yourself feeling stressed during your day, take a few minutes to practice mindfulness exercises. 

Engaging in a regular mindfulness practice has numerous benefits. From lowering stress to decreased blood pressure, mindfulness exercises like meditation, mindful walking & yoga can help increase our quality of life. Even if you only have 30 seconds to spare, sit, focus on your breath, & be present. You will be amazed at how much this simple exercise can make you feel more at peace in your daily life.

5. Enjoy small indulgences

Photo by Casey Chae on Unsplash

Like stated above, completely restricting or starving yourself of your favorite foods can negatively impact your mental & physical health. We tend to feel discouraged & saddened when we completely restrict ourselves from the foods we love, & when we do give in to temptation, its all too common to go on an all-out binge & eat way more than we would have initially. 

The holidays are a perfect time to enjoy special treats. When you go to a party, give yourself a chance to make a selection of one or two desserts instead of sampling every single one. Walk down the table once to take a look at the options, & then a second time to get a piece of the ones you want. This helps you to avoid the all-too-common mistake of grabbing the first dessert that looks good, & then realizing the one you really wanted was all the way at the end of the table. Eating only one or two desserts will also help keep those carbs & sugars in check, so you can enjoy the holidays while keeping the inflammation & weight gain to a minimum. 

6. Incorporate more movement into your day

Joseph & me on a fall walk in Lake Placid, NY

Intentional exercise is not the only time we should be moving our bodies. Many people engage in regular exercise, but then spend the rest of their days sedentary at their desks. This not only increases your chance for weight gain, but it can increase inflammation & muscle tightness, which can lead to more chronic illness

If you find yourself sitting for most of your day, set a timer to get up & take a walk every once in a while. Even if it’s only for 15 minutes on your lunch break, or a quick 2-minute walk to the water cooler each hour, your body will reap the benefits, & it may help you feel better mentally, too! Working all day can be draining, but taking a quick break to move & breathe can help you to refocus & re-energize. 

If you can’t get up & walk, do a few seated stretches at your desk each hour to keep your body limber. A seated cat/cow, neck stretches, straightening your legs & reaching for your toes, & seated shoulder stretches are a great place to start.

7. Spend time in sunlight

Me hiking in Sedona, AZ

There are fewer hours of daylight in the winter, which means more time spent indoors. Often, this time spent inside is much less active than the time spent outside, which means people tend to get more sedentary. The extra energy we are getting from holiday foods is stored rather than burned, & our muscles get stiff from the lack of use. The limited sunlight can also cause a deficiency in Vitamin D, which can weaken your immune system.

The lack of sunlight can cause our moods to shift, too. Seasonal affective disorder (SAD) is caused by the decreased exposure to sunlight, & it can make the holiday blues feel even more morose. 

The best remedy is to get outdoors. It may be cold, but even just spending15 minutes in sunlight daily can combat all of the regular effects of the winter darkness. Go for a walk, meditate, or just relax on your front porch drinking a hot cup of tea. 

If you absolutely can’t get outdoors during the day, consider getting a sun lamp. It’s not as good as the real thing, but spending 15 minutes basking in the glow of this fake sun can help improve your mental health. 

8. Eat mindfully

Harvest Bowl with Pumpkin Polenta – click here for the recipe

There is so much good food during the holidays that we often tend to stuff ourselves far beyond what our bodies need. Remember, food is fuel, & the goal at feeding times is to nourish ourselves.

When you arrive at a buffet-style party, use the same strategy as used for the dessert table. Walk down once to peruse what the options are, & then walk through a second time to fill your plate with what you want. Remember to make the majority of your plate proteins & vegetables, & then add smaller portions of the carbs & fats you want. Eat slowly, engage in conversation, & relax for at least 15 minutes after eating before getting up for seconds. You may find you are satisfied with the amount that you initially ate. 

The holidays have a lot of fun foods that we don’t normally get, so to make sure you don’t feel like you are missing out with smaller portions, eat mindfully. Chew slowly & savor the flavor of what you eat. Pay attention to the smell, texture & taste, & feel how good it feels to put these warm, comforting foods in your stomach. The goal of eating mindfully is to feel satisfied, instead of restricted or stuffed, at the end of the meal.

9. Drink your water

My Fill it Forward water bottle

One of the most important things you can do for your health is to hydrate your body. In the winter, your body will thank you for this in many ways. 

Our bodies need water to operate. When we don’t drink enough water, it negatively impacts our organ function, immune system, & energy.

Try to drink at least 64 ounces of water a day. If you are traveling, regularly exercising, struggling to get in enough sleep, or fighting off illness, consider also adding electrolytes to your drink. Nuun is a great choice, with different options depending on your activity level & personal needs. Nuun Vitamins, Nuun Immunity, & Nuun Rest can all be great every day options to drink. 

10. Check-in with yourself

Me meditating

The most important thing you can ever do for your health is to check in with yourself. We all have different needs, & you know your body best. What is your lifestyle lacking? What practices would add more quality to your life? If it’s more sleep, create a regular sleep schedule & set a timer to go to bed each night. If it’s drinking water, set a timer on your phone to remind you to drink, or get a fancy water bottle that helps you keep track of how much you have consumed throughout your day. If it’s making healthy food choices, bring the healthy food choice to a party so you know there is at least one dish there that you can enjoy & share with others. If it’s exercising, find a buddy to keep you accountable or a gym class that you enjoy. If you need more time for self-care, schedule it into your planner & be intentional about what you do during that time.

Whatever it is that your body or mind needs, have grace & love for yourself & take the time to engage in self-care. More than anything, this is what will help you live your healthiest lifestyle & feel your very best.

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5 healthy Halloween recipes for a scrumptious spooky season

Photo by Samira Rahi on Unsplash

Halloween is normally associated with lots & lots of sugar, but that doesn’t mean you can’t eat healthy until the rush for candy!

Read on for five healthy Halloween recipes for a full day of festive celebration.

For breakfast, try this delicious Pumpkin Pie Smoothie Bowl

Sweetened with frozen banana & dates, this recipe has no added sugar, but it tastes just like a slice of pumpkin pie.

Makes: 1 serving

Ingredients:

  • 1/2 banana, frozen
  • 1/2 cup pumpkin puree
  • 1 pitted medjool date
  • 2 tbsp peanut butter (or nut butter of choice)
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • pinch ground ginger
  • pinch ground cloves
  • 1/4 cup dairy-free milk (I used almond milk)
  • chopped pecans (for topping)
  • sliced fresh banana (for topping)

Directions:

  1. Puree all ingredients (besides toppings) in a blender until smooth. Pour into a bowl & top with banana slices & pecans.

Note: Feel free to add other desired toppings, such as granola, pumpkin seeds or walnuts.

Thank you Purely Kaylie for the delicious recipe inspiration.

For lunch, this Fall Kale Salad is a great choice

Filled with fresh fall produce like kale & sweet potato, this recipe is the perfect healthy, seasonal lunch option. The unsweetened cranberries add another punch of flavor, while the roasted pumpkin seeds are the perfect Halloween-themed addition.

Makes: 4 servings

Ingredients:

For the salad:

  • 1 tbsp extra-virgin olive oil
  • 2 medium sweet potatoes, peeled & diced into 1/2″ cubes
  • sea salt & freshly ground black pepper, to taste
  • 1 pkg fresh baby kale
  • 1/2 cup fresh roasted pumpkin seeds (see Note) (or substitute for pecans)
  • 1/4 cup unsweetened dried cranberries

For the dressing:

  • 3 tbsp extra-virgin olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp dijon mustard
  • 1 clove garlic, minced
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper

Directions:

  1. Preheat oven to 400 degrees F. Toss diced sweet potato with olive oil & season with salt & pepper, to taste. Spread onto a prepared baking sheet & roast for 30 minutes, or until the potatoes are tender.
  2. Meanwhile, whisk together all dressing ingredients in a small bowl. Refrigerate until ready to serve.
  3. To make the salad, top kale with sweet potatoes, dried cranberries, & pumpkin seeds. Drizzle with dressing & toss to combine. Serve.

Note: To make fresh roasted pumpkin seeds, slice open pumpkin & scoop out the seeds. You will most likely need to run seeds under cold water to separate them from the pumpkin guts. Dry thoroughly with a towel & then toss seeds in a large bowl with olive oil, sea salt & pepper, to taste. Place seeds onto a prepared baking sheet & roast in the oven at 350 degrees F for 15-20 minutes, or until crispy & lightly golden.

Thank you Gimme Some Oven for the delicious recipe inspiration!

Need an afternoon pick-me-up? Try this Pumpkin Spice Latte

No need to spend money at a coffee shop! You can make this delicious pumpkin spice latte right at home, & it’s sweetened with pure maple syrup rather than refined sugar, making it a much healthier option.

Makes: 1 serving

Ingredients:

  • 1 tbsp instant espresso
  • 1 cup milk, warmed
  • 1 tsp vanilla extract
  • 1 tbsp pure maple syrup
  • 1/4 tsp cinnamon
  • pinch ground ginger
  • pinch ground nutmeg
  • pinch ground cloves
  • 1 tbsp pumpkin puree
  • whipped cream, for topping (optional)
  • chocolate shavings, for topping (optional)

Directions:

  1. Add espresso to warmed milk & froth to combine.
  2. Pour espresso into a blender. Add remaining ingredients & pulse to combine.
  3. Pour into your favorite mug, top with whipped cream & chocolate shavings if desired, & enjoy!

Note: You can also make this recipe with a cup of fresh coffee instead of the instant espresso. To do this, omit step one & just add all of the ingredients to the blender to combine.

For dinner, try this Harvest Bowl with Pumpkin Polenta

This dish is the epitome of fall! It has pumpkin, brussels sprouts, maple syrup, apples, kale, & more. You can make it vegan/vegetarian, or add your favorite protein. Grilled chicken or shrimp would taste great in this dish!

Makes: 2 servings (there will be leftover polenta)

Ingredients:

For the pumpkin polenta:

  • 3 cups pumpkin, cubed
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp fresh rosemary, chopped
  • 2 tbsp fresh thyme, chopped
  • sea salt & freshly ground black pepper, to taste
  • 2 1/2 cups dairy-free milk (I used unsweetened almond milk)
  • 1/4 cup canned full-fat coconut milk
  • 2 cups water
  • 1 cup uncooked polenta
  • 1/4 cup nutritional yeast
  • 2 tbsp vegan butter

For the bowl:

  • 1 cup Brussels sprouts, halved
  • 1 acorn squash, sliced into rings
  • 1 tbsp extra-virgin olive oil
  • 1 cup chopped kale, massaged with oil
  • 1 honeycrisp apple, thinly sliced
  • 10 grape or cherry tomatoes

For the dressing (optional):

  • 1/3 cup tahini
  • 2 tbsp pure maple syrup
  • 1 tbsp apple cider vinegar
  • 1/4 tsp ground cinnamon
  • pinch ground ginger
  • pinch ground nutmeg
  • pinch ground cloves
  • pinch cayenne pepper
  • 3-4 tbsp water, to thin

Directions:

  1. To make the pumpkin polenta: Toss the cubed pumpkin with olive oil, rosemary, thyme, & salt & pepper. Spread onto the prepared baking sheet & roast at 400 degrees for 30 minutes, or until very tender.
  2. Peel the skins off of the cooked pumpkin & combine in a food processor with the milk. Purée until smooth.
  3. Transfer pumpkin mixture into a large pot & stir in the water & coconut milk. Bring the mixture to a simmer over medium-low heat, & then mix in the polenta. Cool, stirring frequently, until the mixture is thick, about 30 minutes.
  4. Stir in the nutritional yeast & butter. Add salt & pepper, to taste
  5. To roast vegetables: Toss Brussels sprouts & acorn squash with olive oil & salt & pepper, to taste. Spread onto a prepared baking sheet & roast in oven at 375 degrees for 30 minutes, or until tender.
  6. To make dressing: Whisk together all ingredients.
  7. To prepare bowls: Scoop polenta into the bowl, & then top with massaged kale, squash, Brussels sprouts, tomatoes, & apple slices. Drizzle with dressing (optional).

Note: This recipe is vegan. Feel free to substitute dairy milk, heavy cream, parmesan cheese, & dairy butter for the almond milk, coconut milk, nutritional yeast, & vegan butter.

Thank you PureWow & Fit Mitten Kitchen for the delicious recipe inspiration!

And for dessert, these Pumpkin Pie Almond Butter Cups are dreamy

I know, you probably already have plenty of candy in your house from trick-or-treating. But, if you’re looking for a healthier candy option, this is the best choice you can make. The flavor is so incredibly rich – I honestly would prefer this over any store-bought option. The fact that it is sweetened with pure maple syrup & is vegan is just a plus.

Makes: 8 servings

Ingredients:

  • 10 tbsp dark chocolate cocoa powder
  • 4 tbsp pure maple syrup (I used pumpkin pie spice maple syrup for a little extra pumpkin flavor)
  • 1/2 cup coconut oil
  • 4 tbsp pumpkin puree
  • 4 tbsp almond butter
  • 1/4 tsp ground cinnamon
  • pinch ground ginger
  • pinch ground cloves
  • pinch ground nutmeg

Directions:

  1. Line a cupcake tin with 8 cupcake liners.
  2. Melt the coconut oil, & then whisk coconut oil, maple syrup & cocoa powder together in a small bowl. Divide the chocolate in half, & then fill the bottoms of the cupcake liners with one half of the chocolate. Freeze for 10 minutes.
  3. Meanwhile, combine the pumpkin puree, almond butter, cinnamon, & pumpkin pie spice in another small bowl. Top the frozen chocolate with this filling, & then cover the pumpkin mixture with the remaining chocolate mixture.
  4. Freeze 10 minutes, or until ready to serve.

Thank you Chocolate Covered Katie for the delicious recipe inspiration!

Happy Halloween!

P.S. For more healthy recipes, follow my holistic health instagram page, @TylerDidraEvolve

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15+ delicious & healthy recipes for a joyful Easter

Photo by Sweet Amaryllis on Unsplash

Note: This post contains affiliate links. If you buy a product after clicking a link, I may earn a commission off of that purchase.

Lent is over, which means for a lot of people, so is the self-inflicted ban on sugar, & just in time for Easter candy.

Easter is a wonderful time to celebrate new beginnings – why not start fresh with some healthy lifestyle choices as well? There are still plenty of delicious foods to eat that don’t negatively impact our health.

Read below for some healthy brunch, appetizer, dinner, & dessert recipes that will delight your taste buds & help you achieve your wellness goals.

Brunch Recipes

Eggs Benedict Frittata with Hollandaise

Photo from Seeking Good Eats

No one will know that this classy tasting recipe from Seeking Good Eats was so easy! It’s a low-carb, gluten-free & Keto recipe, & it has plenty of protein to keep you full until dinner.

Keto Pancakes with Almond & Coconut Flour

Photo from Wholesome Yum

Pancakes are a great, easy breakfast that everyone loves. This low-carb, Keto, & paleo recipe from Wholesome Yum uses almond & coconut flours to keep the recipe healthy, & you can use any sweetener you like. Check out these Easter-inspired bunny butt & bunny face pancakes to make the dish more festive.

Edible Potato Nests

Photo from Kids Cooking Activities

How cute are these egg nests? They are the perfect festive breakfast for Easter! You can use frozen or fresh shredded potatoes to make the hash brown nests. And the eggs are a perfect way to get in some protein to keep you full until dinner. You can find the full recipe on Kids Cooking Activities.

Appetizer Recipes

Whole30 Deviled Eggs

Photo from The Wooden Skillet

Deviled eggs are a must-have on Easter. They are delicious, festive, & the perfect way to use up all those dyed eggs. This clean-eating recipe from The Wooden Skillet is just as delicious as the classic one we all love, but it’s paleo & made with all-natural ingredients.

Ham & Cheese Roll-Ups

Photo from Seeking Good Eats

Between making brunch & dinner, I definitely don’t want to be spending a lot more time in the kitchen making appetizers. These roll-ups recipe from Seeking Good Eats are an easy, low-carb & Keto appetizer recipe that can be made ahead of time. Use fresh ham from the deli for an even better flavor. 

Easter Cheese Ball

Photo from Family Fresh Meals

This recipe from Family Fresh Meals is so cute & the perfect addition to any Easter appetizer table! It’s super easy to make, & it can be made ahead of time, too! Pair it with veggies & gluten-free crackers for a low-carb option.

Dinner Recipes

Salt- & Pepper-Crusted Standing Rib Roast

Photo from The Wooden Skillet

This classy roast recipe from The Wooden Skillet is perfect for a special occasion. It’s easy to make, which means you can spend more time working on the side dishes & spending time with family. 

Sugar-Free Brown Sugar Bourbon Glazed Ham

Photo from Seeking Good Eats

Ham is a classic main dish on Easter. Make it healthy & give it a fun twist with this hickory-smoked ham recipe from Seeking Good Eats that uses a brown sugar substitute & bourbon to give it the delicious glaze we all love.

Leg of Lamb

Photo from Seeking Good Eats

Want to try something a little more ambitious & traditional? This leg of lamb recipe from Seeking Good Eats walks you through step-by-step, & it’s actually not as difficult as it sounds!

Healthy Sweet Potato Casserole

Photo from The Wooden Skillet

When I think of sweet potato casserole, I think of perfectly healthy sweet potatoes laden in sugar & corn syrup. This dairy-free & paleo recipe from The Wooden Skillet uses pure maple syrup instead of sugar to sweeten the potatoes, & the marshmallows on the top are optional (but not really 😉). Look for corn syrup-free marshmallows in the grocery store (or buy them here) for an even healthier but still tasty twist.

Whole30 Scalloped Potatoes

Photo from Real Food with Jessica

If you’re looking for a more savory potato recipe, try this delicious, Whole30 & paleo scalloped potatoes from Real Food with Jessica. To make it gluten- & dairy-free, the recipe uses cassava flour & unsweetened almond milk, but you can’t even tell. And the fresh rosemary & thyme add a lovely flavor. 

Simple Roasted Broccolini

Photo from The Wooden Skillet

Get some fresh greens on the plate with this delicious & easy roasted broccolini recipe from The Wooden Skillet. All you add is oil & salt, but the roasting brings out such a lovely flavor, you won’t need anything else!

Keto Cauliflower Mac & Cheese

Recipe from Seeking Good Eats

Are you used to having a big bowl of carb-heavy macaroni & cheese on the table? Why not sub it for this low-carb, cauliflower mac & cheese recipe from Seeking Good Eats that doesn’t skimp on the cheese or flavor at all? Trust me – no one will miss the pasta. 

Ginger Glazed Carrots

Photo from Gourmande in the Kitchen

When I think of Easter, I instinctively think of bunnies & carrots. Get these Easter-themed, naturally-sweet vegetable on the table with this delicious ginger-glazed recipe from Gourmande in the Kitchen. Instead of using sugar, the glaze is made with pure maple syrup for a healthier twist.

Dessert Recipes

Copycat Reese’s Peanut Butter Eggs

Photo from Kale Junkie

Make a healthier version of the classic Easter candy with this delicious, copycat recipe from Kale Junkie. It uses natural peanut butter & pure maple syrup instead of sugar to sweeten it, & use you can use dairy-free chocolate chips for a vegan option!

Low-Carb Lemon Curd Tart with Blackberries

Photo from My PCOS Kitchen

I love the bright flavors of spring. This tart recipe from My PCOS Kitchen is the perfect blend of sweet & tart, & it uses the beautiful fruits to do most of the sweetening. Use powdered erythritol for a Keto version. 

Keto Maple Carrot Cake with Maple Cream Cheese Frosting

Photo from All the Nourishing Things

Carrot cake is a classic Easter dessert. This Keto version from All the Nourishing Things uses almond & coconut flour to cut carbs, & it adds maple extract for a surprising, delicious flavor. You can use a sugar replacement or coconut sugar in this recipe.


Happy Easter everyone! As always, remember a holiday is just one day, so if you indulge, enjoy it & the people around you, & then get back on track tomorrow.

Do you have a favorite Easter recipe? Share it with me in the comments below!

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A healthy hot cocoa recipe for snowy, wintry days

Dipping a barkThin into my hot cocoa, because when a recipe is this healthy, you can eat a little extra chocolate 😉

Note: This post contains affiliate links. If you purchase a product after clicking the associated link, I will earn a small commission off of that purchase.

I can’t think of anything more comfy than sitting by a fireplace, snow falling outside the window, with a hot cup of cocoa in my hands.

In honor of all the snow we are supposed to get this week, I thought it would be a good time to share my favorite healthy hot cocoa recipe. While I am for a traditional cup of hot chocolate, when it’s snowing as often as it has been lately, that cannot be a regular drink on the menu if I’m going to keep my health (& waistline) in check.

The secret here is that I whip the milk in a food processor before heating it – this adds a thickened consistency & a nice foam on top of the hot chocolate that adds a richness without adding a lot of sugar or heavy cream. I use almond milk, but any milk will work!

I personally don’t add any sugar to this recipe, but if you aren’t used to using no or only natural sugar, I recommend adding in just a teaspoon at a time until it is at your desired sweetness level. I have found that whipped cream, especially dairy-free whipped cream (such as almond or coconut milk whipped cream) has a natural sweetness to it that gives me the taste I am looking for without adding a lot of sugar or calories.

Check out the recipe below, try it for yourself, & let me know what you think! And if you have a favorite hot cocoa recipe (healthy or not), please share it in the comments – I would love to try it!

Healthy Snow Day Hot Cocoa Recipe

Makes: 1 serving

Ingredients:

  • 1 1/2 cups milk of choice (I like unsweetened almond milk)
  • 1 rounded tablespoon dark chocolate unsweetened cocoa powder (such as Hershey’s)
  • 1/4-1/2 teaspoon vanilla extract
  • sweetener of choice, to taste (try pure maple syrup or honey for a healthier, natural sweetener; add 1 teaspoon at a time until you reach your desired level of sweetness)
  • whipped cream, for topping (I use almond milk whipped cream)
  • Optional: 1/4 teaspoon peppermint extract (use in place of the vanilla extract – this makes a very festive peppermint hot chocolate that I personally love enjoying any time of the year)

Directions:

  1. Combine milk, cocoa powder, vanilla extract, & sweetener of choice in the bowl of your food processor. Pulse for about 30 seconds, or until milk is frothy & thick.
  2. Pour milk into a large mug & microwave for 1 1/2-2 minutes, or until extra frothy & hot. A thick foam should have appeared on top.
  3. Top with whipped cream & enjoy!

That’s seriously it! It is so easy, & so much healthier for you!

Enjoy!

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12 positive things that happened in 2020

There is no doubt about it – 2020 was a crazy year, filled with multiple devastating events. But, despite all of the bad that happened, there were some things that managed to give us hope to carry on. Somehow, while the world was struggling, we were able to keep ourselves afloat by recognizing how resilient and strong we are when we work together and help one another.

So, if you are struggling to remember anything good that happened last year, read below to remember 12 encouraging events that helped us to get through a challenging time.

January – We fought the wildfires together

January was our first taste in 2020 of how capable we are of tackling challenges far beyond our abilities when we work together. People from all over the world donated money, and firefighters from other countries flew to Australia join workers and volunteers in fighting the blaze.

February – The Chiefs won the Super Bowl

They may not be your favorite football team, but everyone loves a good underdog story. This was the first Super Bowl the Chiefs won in 50 years! That is something worth celebrating.

March – The Cares Act was signed

Despite the rifts between Democrats & Republicans, when our country was in need, these two groups came together to sign a document that provided relief to millions of Americans and businesses who were suffering at the beginning of the pandemic.

April – Spotify launched Daily Wellness playlists

In addition to many other mental health resources that became available, Spotify launched its Daily Wellness playlist. This simple daily collection of songs and podcasts gave people peace of mind and a simple way to engage in self-care.

May – SpaceX launched 2 astronauts into space

Elon Musk reminded us just how resilient and tenacious the human race is when he successfully launched two astronauts into space…and brought them home safely.

June – NASA inaugurated the Jackson Headquarters

NASA named its headquarters in Washington, D.C. the Jackson Headquarters in honor of Mary W. Jackson, the first Black female engineer to work there. 2020 was a year for Black voices to be heard and, hopefully, for change to have begun.

July – A COVID-19 vaccine became more promising

In the month of July, deals were made and the first trials of vaccines for the novel coronavirus shows promising results. For the first time, we were able to hope that we would be able to beat this terrible disease soon.

August – Polio officially left Africa

In August, the World Health Organization (WHO) announced that the poliovirus is no longer present in Africa. This means just two countries are still threatened by this disease – Afghanistan and Pakistan.

September – Meals were donated to Hurricane Laura victims

After the devastation of Hurricane Laura in Louisiana, Rikesh Patel, a local McDonald’s owner, initiated the delivery of 10,000 free meals to those in need. it was a true act of generosity, service and kindness amid a catastrophic event.

October – NASA landed a spacecraft on an asteroid for the first time

2020 was quite the year for space exploration events. In October, NASA landed OSIRIS-Rex on an asteroid. It was a mission that took four years of work, and it may lead to new discoveries about the history of our solar system.

November – A record-number of Americans voted the first-ever female Vice President into office

No matter how you feel about the results of the 2020 presidential election, there has to be a bit of pride for the number of Americans who took on the responsibility to be a part of our democracy and make their voices heard. In addition to this, the first female vice president in history was elected, which is groundbreaking to say the least.

December – The first COVID-19 vaccine dose was administered

After a year of chaos and fear, the first vaccine dose for the pandemic that seemed to characterize 2020 was given. As we look forward now to 2021, we are now able to have hope that life will return to some semblance of normal in the near future.

This list is by no means meant to diminish all of the tragedy that occurred in 2020. But, perhaps by remembering the few good events that did happen will remind us how very much we have to be grateful for, even when life is threatening to make us forget. For me, 2020 was a reminder of just how blessed I am, and it was confirmation that most people are dedicated to helping one another. This past year, I saw more selflessness, compassion and generosity than I have in a long time, and that alone gave me hope for a brighter future.

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3 simple ways to love yourself better every day

Note: This post contains affiliate links. If you purchase a product after clicking the associated link, I will gain a small commission off of that purchase.

I know self-care is one of the most important things I can do to make sure I am functioning at my best, but somehow, I just never seem to have time to fit it in.

Every day, my schedule fills up with work, errands, and other chores. By the time I get home, I am ready to just crawl into bed. And some days, I don’t even give myself the luxury of a good night’s rest – often, I am up late, working on a blog post, finishing an assignment for work, or taking a look at my weekly budget.

As important as self-care is, it always seems to be something I struggle with. The idea of taking a relaxing bubble bath or just sitting for an hour to read a book seems to be too difficult to fit into my day. 

I know I am not alone in this. So many of us are rushing from one task to the next – it’s hard to take a step back and notice how we feel. It’s even harder to actually listen to and give our bodies what they need in that moment.

So, to give us all some much-needed help, I have listed below three simple things you can do every day to love yourself better. It takes some practice, but incorporating these three actions into your day every day can help you to be better in tune with what your body needs, and to actually meet those needs during your day. They aren’t time-consuming tasks, but they make a big difference in your quality of life. And when you are feeling good, you are better able to help the other people in your life feel good, too.

1. Do a mental check-in when you wake up

Resist checking your phone first thing in the morning and take the first 30 seconds of your day to do a check-in with your body. How are you feeling, physically, mentally and spiritually? 

Ask yourself: How does your body feel? Are you well rested? What emotions are you feeling? Do you feel grounded, or do you feel disconnected from the world around you? 

Based on these and other questions you may ask yourself, take note of how you are feeling, and then move on to the next task.

2. Schedule in 30 minutes to take care of yourself, mentally, physically or spiritually

Based on the results of your mental check-in, schedule in some time to take care of any needs you may have. If you are feeling tired, consider scheduling in a 30-minute nap. If your body feels stiff, maybe schedule in a 30-minute yoga session. If you are feeling sad, take some time to do something you enjoy, such as reading, dancing, or singing at the top of your lungs. If you feel like you need to ground yourself, spend some time reading scripture or repeating self-affirmations to yourself. Do whatever works for you. 

Thirty minutes is not a lot of time, but it really makes a difference. Taking just this small amount of time for yourself makes sure that your most present need for the day is met. 

Schedule in this time on your calendar. If it helps, make it the same time block every day, but change the activity daily based on what you need. You can do your self-care activity first thing in the morning, during your lunch hour at work, or right before you go to sleep at night. Once the task is on your to-do list, it is more likely to get done.

3. Write down 3 things you are grateful for before you go to sleep

End your day with a moment of gratitude. Write down three things you are grateful for that happened that day. This is a great practice to help you remember all of the blessings in your life, rather than focusing on the negatives. Writing down what you are grateful for will not only help you to have a more positive mindset (and positive energy helps attract a more positive life). It also helps to make sure you go to bed thinking about positive things instead of letting your mind wander to everything that is currently stressful in your life. A good night’s rest is a key part of self-care, and it’s easier to achieve that if your head is thinking happy thoughts when it hits the pillow.

Self-care is a very personal journey, and it looks different for everyone. The three practices listed above are simply meant to guide you in your own journey. Always remember to be gentle with yourself – if there are days these tasks don’t happen, simply cross them off your to-do list and promise to take better care of yourself tomorrow. Always give yourself the same love and grace you would extend to others.

What are your favorite ways to show yourself love? Leave a comment below to help spread the inspiration and positivity. 

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