Wanna Start a Gratitude Practice With Me?

Hey Kids!

It's November....the month that contains my SECOND favorite holiday (after Halloween!)....Thanksgiving!  

I mean, what's not to love?  We've got sweater weather, family gatherings, comfort food, pie, Fall drinks, colorful leaves, and a holiday focused around being thankful for what we already have, rather than searching  for (and buying) a bunch of crap we DON'T have (and probably don't really need!).  

This November, I want to REALLY focus on that feeling of Gratitude. Why?  According to this post by Amy Morin in Psychology Today , practicing gratitude has 7 scientifically proven benefits:

1. Gratitude fosters more relationships!  (And having good friends makes life super fun!)
2. Gratitude improves physical health.  (Less aches and pains!)
3. Gratitude improves psychological health.  (Less sadness, more HAPPY! Yay!)
4. Gratitude boosts empathy and reduces aggression.  (Be a better human?  Yes, please!)
5. Grateful people sleep better.  (I love me some good sleep, don't you?)
6. Gratitude increases self esteem.  (Go on and rock your confidence!  Be a boss!)
7. Gratitude increases mental strength. (Wanna battle the drama and trauma?  Get mentally strong!)

It sounds pretty good right?  

So how do we "practice" gratitude?  

Well, there are lots of ways to do it, but I'm going to do it the easy breezy way (of course!).  

Each week for the month of November, on my Facebook Page, I'm going to post some random things I'm grateful for!  Wanna join me?  I'll do one post each week, but in the comments of the post WE can add things we're grateful for all week long if we choose to!  That way we can decide how "into it" we want to get!  And even though I'm only officially committing to ONE day a week for POSTING, I'm going to practice gratitude daily...each day upon waking, I'll conjure up a list of three things I'm grateful for!  (And I'm doing it BEFORE I get out of bed, so I don't forget to do it!  LOL!)

It's easy, free, and we get scientifically proven bennies!  Well THAT'S super awesome, right?

Let's do it!  I'll post Thursday on my Facebook Page if you're interested in playing along with me!  

Sending HUGS!

--D

"Cookies" for Breakfast? Yes, Please!

Wow. It's been awhile since I've written a blog! 

I've been pretty active on "The Facebook" though. You might even find me on "Insta" once in awhile. 

If you've been following me on FB, you know I've been experimenting with my food. Trying to give my body a little love and cut down on the fats and animal proteins. You know, give my organs a break so they don't have to work so hard. 

Haven't decided if I like this style of eating or not...it's definitely great for weight loss (I'm on day 3 of a "cleanse" and have lost 3 lbs), but that's not why I do it.  I'm looking to reduce inflammation (which shows up as puffy eyelids and under-eyes, swollen ankles, bloat, sinus/ear stuff, stiff joints, etc.). So we'll see what happens! It's an experiment! I find it really interesting and fun to see how foods affect the body (and the mind!). 

So anyhoo, today I'm sharing a recipe for a breakfast "cookie". 

"Cookie" is in quotes cuz it's not really a cookie...a cookie has lots of white sugar, fats, eggs, gluten, and usually chocolate. (The stuff that's not so great to have on the daily if you've got inflammation or gut issues.) 

This "cookie" has none of those things. 

But it's still sweet. And hardy. And yummy.  It's kinda like "Oatmeal-to-Go" but that's just not as fun as calling it a "cookie".  

Did I mention that they're easy to make and don't require a whole bunch of ingredients? 

You can also make some ahead of time, store 'em in the fridge, and heat them (or not) when you want one. 

OH! And it also checks the boxes for "FALL FLAVOR"!   Yeah, baby!

So let's do it! 

Fall Breakfast "Cookies"...AKA FaBrookies! 

FaBrookies 

Ingredients:

• 1 Large Ripe Banana, peeled and broken (or sliced, if you wanna be fancy!) into chunks 
• 1 Cup Gluten-Free Oats (I like One Degree Organic Sprouted GF Rolled Oats) 
• 1 tsp Cinnamon 
• 1/4 C Fresh Cranberries (I cut them in half) OR if you're not a fan of Cran...1/4 C Raisins 

How To: 

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper. 
2. Grab a big ol' bowl. Chuck in the banana chunks, oats, cinnamon, and cranberries. 
3. Wash and dry your hands and then mush everything together with your hands...FUN! 
4. Make the mixture into balls. 
5. Place the balls on the baking sheet lined with parchment and flatten slightly (these don't "melt" so whatever shape you put them in will be your final shape!) 
6. Put the baking sheet in the oven and bake for 15-20 minutes or until the edges just turn brown. 
7. Cool.
8. Eat.

Pumpkin Spice and Everything Nice Baked Oatmeal

It’s Fall!  Time for Pumpkin EVERYTHING!  Yahoooooo!  

Now, you don’t have to ruin your health food goals just because it’s pumpkin season!  (I mean, you totally COULD, but why would you do that?)  You can totally have your Pumpkin Spice and Everything Nice and STILL be a total health food rockstar!  

You just need to have the right recipe!  

And guess what?  This is one of them!  In this Pumpkin Spice and Everything Nice Baked Oatmeal recipe, you get lots of healthy goodies like cholesterol-reducing oats, blood sugar-lowering cinnamon, immune system-boosting pumpkin, and omega-3 filled flaxseeds.

So check it out!  Here’s my recipe for Pumpkin Spice and Everything Nice Baked Oatmeal!

Pumpkin Spice and Everything Nice Baked Oatmeal

INGREDIENTS

2 Tbsp ground flax (You can buy pre-ground or you can grind your own flax seeds in a high-powered blender)

5 Tbsp warm water

2 cups One Degree Organic Gluten Free Sprouted Rolled Oats (or any other rolled oats you like!)

3 tsp pumpkin pie spice

1 tsp baking soda

¼ tsp salt

1 ½ cup almond or cashew milk

1 cup organic pumpkin puree

¼ cup pure maple syrup

1 tsp vanilla

¼ cup chopped pecans

Optional Add-Ins:  chopped dates, raisins, craisins, blueberries, ground ginger, ground cinnamon

 

DIRECTIONS

1. Preheat the oven to 350 degrees F. Lightly grease an 8X11 inch glass pan with coconut or avocado oil.

2. Now you’re gonna make a flax egg!   In a small bowl, combine the ground flax and warm water.  Stir and let it sit for 5-10 minutes until it thickens and becomes gel-like (should be a little like the consistency of an egg white). 

3. Separately, in a large bowl combine the rolled oats, pumpkin spice, baking soda and salt. Stir to mix the ingredients. Add in the flax egg, “milk” of choice, pumpkin puree, maple syrup, vanilla and pecans. (Here is where you could add any of the “Optional” things if you want to!) Stir to combine. Let the mixture sit for about 5 minutes to let the oats soak up the liquid. (PS You can taste test here cuz there aren't any raw eggs involved--so if you like more spice or more sweet, feel free to adjust!)

4. Pour the mixture into the greased pan. Shake the pan so that the mixture is evenly distributed.

5. Place in the oven for 40-45 minutes or until the edges are firm and golden brown and there’s a little springiness in the center. Remove from the oven and let cool for 5-10 minutes before serving.

 

How do you STORE baked oatmeal?

• Cut it into squares and store it in an airtight container in the fridge for about 4-5 days

• Cut it into squares and store it in the freezer in an airtight container for about a month.  

How do you EAT baked oatmeal?  

• In squares, cold, right out of the fridge (no utensils needed!)

• In squares, heated, with a fork (my favorite, easy option!)

• Heated squares with “milk”, maple syrup, berry compote, drizzled nut butter, yogurt, or *Cinnamon Cashew Cream on top.

Cinnamon Cashew Cream INGREDIENTS: 1 cup raw unsalted cashews  1 ½  cup Filtered water for boiling (you will discard this after the cashews are boiled) 1 ½ cup filtered water (new) ¼ tsp cinnamon 1–2 Tbsp maple syrup (optional)   DIRECTIONS Place the raw cashews in boiling water for 10 minutes. Then drain and rinse.  Add the boiled cashews to a high powered blender.  Add new filtered water, cinnamon and maple syrup. Blend on high for two minutes. Add more filtered water one tablespoon at a time to thin as needed.

Blueberry Chia Overnight Oats (No Added Sugar!)

Have I told you how lazy I am?  OK, maybe not lazy...  I prefer "resourceful"!  As much as I often find cooking fun, I don't like to spend all my time in the kitchen.

Enter Overnight Oats.  You make one portion and eat it for three mornings.  No cooking either!  

And for my friends who are gluten-free, dairy-free, and free of added sugar--you're in luck!  This recipe checks all the boxes!  Plus it's very filling, has lots of fiber, and has a nice burst of sweetness due to the blueberries!

So here we go!!!

 Blueberry Chia Overnight oats

Ingredients for 3 Servings:

• 1 1/2 Cups Gluten Free Rolled Oats (I use One Degree Organic Sprouted Gluten Free Oats for good digestibility)

• 3 T Chia Seeds

• 1 1/2 tsp ground cinnamon (or more if you like it spicy!)

• 1 1/2 C Nut Milk (make your own or use one with minimal additives!)

• Fresh or Frozen, thawed blueberries

Directions:

• Take out three clean jars/containers with lids. 

• Add 1/2 C Oats, 1 T Chia Seeds, 1/2 tsp cinnamon, and 1/2 C nut milk to each jar.

• Stir the contents of each jar to combine the ingredients, close the lids, and shake shake shake!  (Perfect time to blast your favorite song and dance around the kitchen!)  

• Take a peek at the bottom of each jar to be sure the chia seeds are not clumpy--if clumpy, give a good stir!

• Then, with lids on, stick your jars in the fridge overnight.  (Hence the term, "Overnight Oats".)

• The next morning, take a jar out, take the lid off, add a smidge more nut milk if you like a creamier consistency, top with blueberries and eat!  But wait!  Can you eat them warm?  YUP!  I always heat mine up with a little extra "milk" and then plop some frozen blueberries in there (they pretty much thaw by the time I sit down to eat!).  SO good!

So there you go!  Blueberry Chia Overnight Oats!  Gluten-Free, Dairy-Free, No-Added-Sugar, easy to make and super yummy.  

Enjoy!

 

Crunchy Rainbow Veggie Bowl with Warm Coconut Rice

CRUNCHY RAINBOW VEGGIE BOWL 

With

WARM COCONUT RICE

Oh, Rainbow Veggie Bowl!  How do I love thee?  Let me count the ways...

1. You're easy to make.  
2. You're pretty.  
3. You have lots of different textures and colors.  
4. You're healthy.  
5. You're filling.
6. You're delicious.  
7. And your flavor combos are endless!

Are you ready to give this Crunchy Rainbow Veggie Bowl a try?  You can use ANY veggie combo you like and any dressing you like (though my favorite is the Spicy Asian "Peanut" Sauce created by Megan Gilmore--it goes great with the coconut rice and cilantro!)

This makes a big portion of rice, so be sure to chop LOTS of veggies...that way you can reheat the rice and throw in some veggies for quickie lunches throughout the week!

COCONUT RICE INGREDIENTS

• 1 1/2 cups jasmine or basmati rice 

• 15 oz canned coconut milk (no additives)

• 2 cloves garlic, minced 

• 3/4 tsp salt 

• 1 cup water 

CRUNCHY VEGGIES (Choose ones you like...Here are some suggestions!)

• Red cabbage, sliced or diced

• Red or gold beets, scrubbed and finely chopped or grated 

• Cucumber, diced

• Radish, diced

• Snap peas, diced

• Carrots, diced

• Celery, diced

• Red Bell Peppers, diced

• Bean sprouts

TOPPINGS (OPTIONAL)

• Chopped nuts
• Seeds (Pumpkin, sesame, sunflower, etc.)
• Roasted chickpeas
• Chopped cilantro or mint
• Hemp Hearts
• Spicy Asian "Peanut" Sauce from the Detoxinista! (Which you can also make soy free and added-sugar free by skipping the honey and using coconut aminos in place of the tamari.)
• Protein (Hard-boiled eggs, cooked chicken breast, beans, lentils, cooked shrimp, etc.)

DIRECTIONS:

SAVORY COCONUT RICE COOKING INSTRUCTIONS

Put all of the Coconut Rice ingredients in a saucepan and stir to combine. Bring rice mixture to a boil over high heat, then cover and reduce heat to low. Simmer for about 15 mins or until the liquid is absorbed. Turn off heat and allow rice to cool slightly in the covered pot for another 15 minutes or so.

ARRANGING YOUR RICE BOWL

Put 1/4-1/2 cup warm rice in your bowl. Next, add the RAW diced/sliced crunchy veggies of choice. Top with a drizzle of your favorite dressing (I like the Spicy Asian "Peanut" Sauce above!) and any toppings from the list above! Enjoy!

What's Your Favorite Yoga Posture?

Calling all you fabulous Yogis!

I've got a question for you! What's your favorite yoga posture and WHY?

Me? I've got five faves:

1. Salamba Setu Bandha Sarvangasana--Supported Bridge Pose is the bomb! It is one of those great postures that lengthens the low back (great for when my low back feels all "stuck"), adds space to the hip flexors and front thighs (to combat the shortening of muscles I get from sitting all the time), and opens the heart center (Helloooo energy boost!). Plus, yogis say it's great for the thyroid!

2. Viparita Karani--Legs Up The Wall is awesome because it relaxes my low back muscles, drains fluid from my feet/lower legs, grounds me, and sets me up for deep sleep. I also like to combine it with a neck stretch by rolling a towel and putting it under the curve of my neck (very good for getting rid of neck tension and helping with tightness in the jaw). Plus there are a bunch of variations!

3. Supta Matsyendrasana--Though a deep Reclining Twist (Reclined Lord of the Fishes) doesn't ALWAYS feel delicious for me personally, I CAN always feel a big ol' stretch in my superficial muscles, my deep muscles, and even in my guts! LOL! I know that sounds weird--but I've had a lot of pelvic surgeries and I feel like this posture really helps with loosening adhesions. Plus, for me, it helps keep digestion and elimination running smoothly because those deep twists are great for massaging your organs/intestines. Oh! And I LOVE how it stretches the outer hip and glute--THAT part IS always yummy!

4. Salamba Supta Baddha Konasana--Reclining Bound Angle Pose is delish! Always! Great for opening up the heart center and front of the shoulders, great for stretching the abdominals, great for relaxing the upper back, great for opening the hips, great for digestive issues! Just awesome all over!

5. Supta Kapotasana (AKA Supta Eka Pada Utkatasana)--Reclining Pigeon is just fabulous for times when I've worked out too hard! Great for the hip muscles and the glutes! Plus, it does wonders when my low back feels tight (and protects the spine at the same time!)

So those are mine! What are yours?

The Fruit and Veggie Challenge is Complete...Now Comes Vacation Mode!

Well, it's the 23rd! The last full day of the Fruit and Veggie Challenge!

How did you do? Did you fill your plate with veggies and crowd out the sweets, lattes, fried food, alcohol, and other junk?

I did! Now, don't get me wrong...I wasn't perfect. Nor did I expect to be. But I DID accomplish what I set out to do...to eat healthier than I normally would have during the time between Thanksgiving and Christmas. 'Cuz THAT is a HARRRRD time frame for me to stay healthy. But I did it. And I'm happy I did.

I ditched the junk that had been making me feel so crappy from Early November (Birthday time!) to Thanksgiving.

What were the results?

I lost a couple pounds. My joints stopped aching. My sugar and carb cravings went away. My digestion/elimination returned to normal. I exercised consistently (cuz when I eat better, I tend to exercise more!). I got a little stronger from the increased exercise. I drank more water and herbal tea. I slept deeply. I woke up with energy. I reduced my snacking. I feel like I nourished my body WAY more than I typically would have this time of year...

The list goes on.

So now today is the last day and it's time for the Holidays and "Vacation Mode". This is where most people (myself included!) fall off the healthy wagon and never get back on.

Why? Because they get swept up in "Vacation Mode" and mindlessly eat everything that's put in front of them and then feel bad about it. They feel like they failed. They feel like they were on a diet, and now they're off and now it's ruined. So why bother?

But it's not all or nothing. You're not "on" a diet or "off" a diet...you're just living! Vacations and Holidays happen! They are part of a good, balanced, happy life! And they should be enjoyed! No need for guilt!

Plus, there's a secret to enjoying your vacation time AND not going totally off the rails.

The secret is....making Choices.

Is it that easy? Yup!

I'm going to sit down today and choose what my "Vacation Mode" will look like...

• Will I choose to eat everything in sight, guilt free, no strings attached, knowing that I'm "back to healthy" after January 1st?
• Will I choose to eat everything I want, but in small portions so I don't hurt my belly and get my joint pain back?
• Will I choose to keep it to one "junkie thing" each day, every other day, or on the weekends only?
• Will I choose to eat only "special junk food" like homemade cookies or special pastries rather than noshing on "plain old junk food" like chips or pretzels that are junkie but that have no "wow" factor?
• Will I make healthier versions of junk food so I can still enjoy indulgences without goofing up my health?

I haven't really decided yet. But I will.

It doesn't matter which thing I decide...it's just important that I take the time to be mindful and decide.

Why?

I want to be in charge of my choices. I don't want to get swept up in the environment or the people around me and just randomly eat a bunch of unhealthy foods/drinks until I feel miserable and find myself feeling guilty about it. (How many times have I said to myself, "Gah! Why did I eat all that? I didn't even like it and now I feel super crappy!")

I want to mindfully and purposefully enjoy every morsel of my junkie foods and special drinks! LOL! I never want to feel bad about what I eat, and if I mindfully choose it....I won't!

So...if you did the Fruit and Veggie Challenge (and even if you didn't!), decide how you're going to handle your holidays! Whatever you choose to do, enjoy your Holiday Indulgences guilt-free and savor every delicious morsel!

Sending hugs!

Happy Holidays!

--Dorothy

PS

Me in past "Vacation Modes"...look at all the smiles! LOL!

Christmas Margaritas...one for me and one for...

Oh, who am I kidding?

They're both for ME!

LOL!

Yummy Holiday Lemon Drop made by my friend (and former bartender), Nick!

BBQ Birthday Dinner! My FAVE!