Recipe: Let me see that Sushi Roll 🎵

Have you ever woken up with an ear worm in your head? For us it was “Tootsee Roll” by 69 Boyz. We took inspiration from that for our lunch and changed the lyrics a bit as we sang “let me see that sushi roll!” throughout the house. The bunnies’ ears perked up as we danced and sang our way through meal prep and it really made the day shine. You can have the same (dancing optional) with this delicious, plant-based meal.

It also doesn’t have raw fish and is gluten-free!

Our secret? Marinated mushrooms with carrots and fresh, juicy cucumber. The combination wrapped inside of a rice-filled nori wrap is a total *chef’s kiss*.

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep time: 10 minutes

Cook time: 20 minutes

Servings: 2-3

Equipment: sushi mat and chopsticks, optional but very helpful

Ingredients

2 cups cooked sushi rice (follow directions on package)

3 nori sheets

4oz of baby bella mushrooms, sliced

2 carrots, cut length-wise

1 cucumber, cut length-wise

1 tbsp tamari (gluten-free soy sauce, or use coconut aminos)

Pickled ginger, optional

Wasabi, optional

Instructions

Soak and cook rice according to directions; while that’s going, cut mushrooms and vegetables. Place mushrooms in a pan with some olive oil and stir-fry on low, stirring occasionally until they look a bit dry. Add your chosen soy sauce or gluten-free alternative and keep moving mushrooms for about 5 minutes. Lay out sushi mat and a nori sheet on top. Spoon cooked rice onto nori sheet and spread it to cover the sheet, leaving about 1/2 inch at the top uncovered. Place sliced vegetables and marinated mushrooms into the middle of the nori sheet and then carefully, roll the nori sheet with contents, use sushi mat to squeeze roll (this will help the content stick together). Place sushi roll on a cutting board and, using a sharp knife, slice pieces that are about 1/2 to 3/4 inch. Serve the roll on sushi plates or regular ones with chopsticks as well as ginger and wasabi, if desired. You too may “feel a whoop coming on” – enjoy!

5-Minute Weekly Breakfast Meal Prep 🥣

When it comes to eating a healthy breakfast everyday, we have constantly innovated new recipes and iterated efficiency ‘hacks’ so that none of us needed to be in the kitchen longer than 10 or 20 minutes each morning. While the mission has been successful, we have doubled-down on this quest. The result? ONE MINUTE each morning is all that is needed for us, and you, to have hot breakfast and coffee!

You might be asking yourself, by what kind of sorcery is this possible? It’s a fair question, as the laws of physics do continue to exist on my stove.

Fortunately, you will not require any spells or incantations for this enchanting breakfast outcome. All you need is five minutes on a weekend to make this magic happen. Here are some tips:

We love a lazy Sunday as much as the next person. To help pep us up for 5 minutes of breakfast prep, we have 1-2 favorite, energizing songs queued up. May we suggest “Si no le contesto” by Plan B or a long-time favorite “Drunken Lullabies” by Flogging Molly. Play beat-the-song as you put ingredients together.

It’s a good idea to have all your necessary containers clean and ready. We gathered glassware and lids for this little adventure.

Have a plan. We chose to have our ‘magic potion’ coffee and oatmeal. Basically, you choose what you want to have with your meal items and put the non-perishable ingredients in the containers.

Some ideas for the coffee cup: instant coffee, collagen, protein powder, herbs or adaptogens

For the oatmeal container: oatmeal, chocolate, greens powder, hemp seeds, goji berries or other dried fruit, nuts

That’s it! On the day of, just add hot water and fresh fruit, if desired. There you go, a healthy one-minute breakfast all in less time than it takes to do a drive-thru run. You’re welcome!

Have more time for delicious, semi-leisurely breakfasts during the week or weekend? Check out our other delectable and nutritious ways to start your day:

Sweet Potato & Black Bean Southwestern Skillet

Cherry Almond Pancakes

Great Goji Groatmeal

Enjoy!

🤯 Therapy vs. Life Coaching 🧠

“Maybe you should talk to someone”

You agree with the suggestion but then feel overwhelmed about next steps. Maybe you don’t want to see a “shrink” and you feel a sense of shame around managing your mental health. Perhaps you’re unsure of the level and type of care you need. Psychiatrists and psychologists are different in that the former is a medical doctor who can prescribe medication while the other is not a medical doctor, though they might hold a doctorate degree, and usually specializes in talk therapy. The term “therapist” encompasses those who are trained and licensed to provide a variety of treatments or to help rehabilitate people. So how is therapy different from life coaching? This guide will explain what each role and area excels in to help point you in the right direction.

The Benefits of Therapy & Life Coaching

Therapy is typically used to treat mental health issues such as depression, anxiety, or trauma. It involves talking to a therapist about past experiences and current feelings in order to gain insight into the underlying causes of a person’s struggles.

Life coaching, on the other hand, is more focused on helping people achieve specific goals and objectives in their life. The coach works with the client to identify areas that need improvement and then creates an action plan for how they can get there. Life coaches often help people find clarity around their purpose in life and create strategies for achieving success in various aspects of their lives such as career, relationships, finances, and more.

When to Seek Support From a Therapist or a Life Coach

Therapy and life coaching are two very different approaches to help people reach their goals. Therapy focuses on understanding the root causes of a person’s issues, while life coaching is more goal-oriented and action-focused.

In the field of psychotherapy, many of the founders were focused on the patient’s background and childhood. Therapy is the appropriate place for getting a diagnosis and dealing with unconscious, repressed emotions and trauma from the past. Additionally, brain disorders, addictions (e.g. alcoholism), anxiety and depression, and personality disorders (e.g. narcissistic and borderline personality disorders) are within the purview of therapy. Looking into the past with therapy can be the place to start when people feel they cannot function in their lives or that their career, relationships, and other aspects of life just not working. These people might find it hard, if not impossible, to pull themselves up by their bootstraps much less pull themselves off the couch.

Outside of this, there are many issues that don’t require therapy in order to be solved. With life coaching, instead of being stuck in the story of the past, you’re creating a new narrative for yourself. There’s an analysis of your current state and then a distinct movement forward. Changing thoughts and behavior along with active problem-solving are involved. This person tends to be ‘functioning’ in life but they want to do, be, and have better. Support around optimizing and thriving to get to the next level is the name of the game. These people aren’t severely depressed and struggling to get out of bed; instead, they might be thinking of how to best structure their morning routines for increased productivity.

Think of functioning on a spectrum; there is non-functioning (which could include people with severe anxiety and/or depression, suicidal thoughts, or PTSD), functioning being more in the middle (being able to get out of bed and hold down a job, etc) and then thriving. Therapy can really help move from non-functioning to functioning. Life coaching can really help people move from a functional level to more of a next-level way of playing the game of life.

Therapy vs. Life Coaching: How do They Differ?

A therapist and a life coach are both professionals who can help individuals to make positive changes in their lives, but they do so in different ways. Here are some key differences between the two:

• Training and qualifications: Therapists are trained mental health professionals who have a degree in psychology, social work, or a related field. They must also be licensed in order to practice. Life coaches, on the other hand, come from a variety of professional backgrounds and may or may not have formal training in a specific field. Some life coaches may be certified through a coaching program, but this is not required in order to practice. here is a responsibility for self-regulating and appropriately referring out clients who need therapy.

• Approach to treatment: Therapists use a variety of techniques, such as talk therapy, to help individuals address and overcome mental health issues or personal challenges. Life coaches don’t “treat” anyone; they help individuals to set and achieve specific objectives, and may use techniques such as visualization, goal-setting and accountability to help their clients make progress.

• Past-focused vs. future-focused. In short, therapy tends to be more past-focused and life coaching is more future-focused. Through focusing on the past, as well as present concerns, therapists can help individuals identify and work through underlying emotional issues. Life coaches, on the other hand, focus more on the present and future. They can help you develop a sense of purpose and satisfaction in work and life, resilience, meaningful connection with others, and create more joy and balance in life so that you can optimize fulfillment.

• Scope of practice: Therapists are trained to work with individuals who have mental health issues, such as depression, anxiety, or trauma. They are qualified to diagnose and treat these issues. Life coaches, on the other hand, do not diagnose or treat mental health issues. They focus on helping individuals to achieve specific goals or make positive changes in their personal or professional lives.

Overall, the main difference between therapists and life coaches is the scope of their practice and the approach they take to treatment. While both can be helpful in making positive changes in one’s life, it is important to choose the right professional based on your specific needs and goals.

Ready to Banish the Bloat?! 🤰

If you’ve felt five months pregnant with significant bloating and discomfort, you’re in the right place.

Though we all might joke about “food babies”, we know how uncomfortable and even painful bloating can be. Clothes start to constrict around the abdomen and kill self-confidence. The over-stretched gut drives you to distraction and zaps you of your energy. As you switch to comfy clothes and sit on the couch, you wonder if certain foods are to blame. Or maybe it’s over-indulging. Maybe you don’t have a clue and you just take some probiotics and wait it out for the next few hours. Then this situation repeats itself within days or weeks. You’re confused about the cause and frustrated with how the bloating never seems to stay away for long.

Here’s the kicker: bloating isn’t just a superficial issue of looking good in your clothes. It can be a symptom of an underlying health condition and can lead to more serious issues.

It doesn’t have to be this way! Imagine that you can…

• Wear your clothes comfortably with a flatter stomach and a powerful confidence, knowing that you know how to prevent and solve your bloating.
• Experience better energy and leave discomfort behind!
• Learn strategies to help you through the holidays AND daily living.

Introducing the Banish the Bloat program!

You’ll learn how to eliminate bloating, even if you’re unsure of where to start. You’ll have a way to identify your problem foods without eliminating all your favorite foods or pure guesswork. You’ll get a customized guide to track your meals and patterns so that you know what contributes to your bloating.

In addition, we’ll guide you on the foods to add and subtract, evaluating for food sensitivities and intolerances, eating tips, gut-healing items, and lifestyle factors that can prevent bloating.

How it works:

The 5-week Banish the Bloat online group program begins right after Thanksgiving with the first module arriving by Saturday, November 26th so that you can review and do your first action plan over the weekend.

Modules are provided a few days before each live Q + A call so that you have time to review the material and do the practice assignments. The dates of the calls are as follows:

Tuesday, November 29th at 7pm EST

Tuesday, December 6th at 7pm EST

Tuesday, December 13th at 7pm EST

Tuesday, December 20th at 7pm EST

Tuesday, December 27th at 7pm EST

Recordings will be made available.

This is the first time we are offering this problem-solving program in an online format and it’s the only time that it will be offered at the low rate of $97.

Ready to solve your bloating issues for good? Join in by clicking here. Have questions? Schedule a time to talk.

Be proactive & gather the tools and guidance you need to improve your gut and banish the bloat through the holidays and beyond!

In the Client Spotlight with Teresa Curtiss! 🎉

How did this program change things for you?

This program was a game changer for me. I knew I had food sensitivities and thought I had cut all of them out of my diet, but yet I was still sick. I learned that I had a reaction to some of the healthy things I was eating daily [emphasis added]. I finally have a list of foods to stay away from, no more guessing at what might be the issue. I stay clear of these, plus some additional food intolerances, and I feel great. 

What surprises and new strengths have you gotten from this experience?

I have my health back. I’m starting to enjoy food again instead of dreading eating and getting sick. I was just sticking with the same items that I thought were safe, not wanting to try new recipes.

My diet has opened up to more options now that I know what to avoid. I’m surprised at how much more variety of foods I can eat now. Even though there are quite a few foods I need to steer clear of (for now), I still have more options than I did before. I’ve just recently gone back to recipes in my cookbooks that I loved in the past, but thought they were making me sick. I can eat them again with no issues.

What is the thing you benefited from and/or enjoyed the most so far?

Getting my health back!

I had hoped to find out all the foods I had a food sensitivity to and to relieve my symptoms. I didn’t know I could feel this good again! It’s wonderful to be able to consistently feel good and not have to worry about my symptoms interfering with my day and holding me back from the things I want to accomplish.

I really appreciate our time together and definitely hope to stay in touch (I just referred someone to you last week).

Thanks,

Teresa Curtiss

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Imagine something ‘healthy’ you eat almost everyday – like a banana or maybe some kale – and it actually being the culprit behind your symptoms! This is one of the reasons why it’s important to assess for food sensitivities and intolerances – a problem food could be flying beneath the radar because it’s a ‘health food’. Luckily, Teresa has figured out some of the major ones and her symptoms have improved! Could identifying potential food sensitivities do the same for you? Find out here and schedule a complimentary, 20-minute Discovery Call to get started!

3 Tips & The Summer Slowdown 🐌

Being more of a ‘pitta’ type, according to the ancient science of Ayurveda, our fiery, driven nature has often been amplified by the hot summer season. With the energy of a squirrel possessed, we would run around, overwork, explore and adventure, and constantly be Doing. This year has been different, even strange, in a way. We know something crucial: stacking heat – such as intense exertion in high temperatures – can lead to heat stroke or even burnout. With the latter, we’ve been there before and never want to go back. What to do? Instead of speeding up and pushing the speedometer to 120 mph without rest, we’ve challenged ourselves to exit off the highway of hustle culture and slow down.

Has it been easy? Heck no. Resisting the urge to avoid our feelings and inner lives by salsa dancing, overwork or keeping endless social commitments has had rather dire consequences for our mental and emotional health (not to mention physical). If you too have been feeling a bit burned and frayed around the edges, join us in putting the brakes on. Here’s how:

Increase Downtime & Rest

Most mornings we have an intense exercise class and, though the kinetic energy can continue for hours, we tend to get sleepy in the early afternoon. In past years, we would have dosed up on some sugar, coffee, or chocolate to keep going. Not only that, but the critical voice in our head would have shoved us back into productivity. We’d hear: “You don’t have time – there’s too much to do! Rest later!” Luckily, age has come with wisdom as well as discernment of lies and truth. Now, we give ourselves permission to rest or nap for about 20 minutes. How might want more downtime look and fit into your life? Here are some ideas:

• Take a break in the middle of the day for ‘tea time’ – even iced tea and a few moments to connect eye-to-eye with your kids, your partner or even your dog
• Give yourself the gift of an earlier bedtime
• Transition yourself from work to home life by taking a short walk or a few deep breaths with your eyes closed
• Create a bedtime routine you enjoy
• Read a favorite, relaxing book with some hot tea in the evening
• Give even just 5 minutes of meditation a try, any time of the day, to get re-centered

Monitor your Mental Health & Bring back Joy

If recent news about mass shootings, gun and abortion laws have you rattled, maybe don’t add to it with local, constant news about burglaries or random acts of violence. Also, good news may not make the headlines the way fear does but there are many kind & thoughtful people in this world working for positive change. Consider the thought that there is no such thing as the ‘good old days’ because every period in history has had its positive advances and its social ills. We are all here now so let’s do the best we can to improve our environment and foster community & connection while we hurl through the galaxy together on spaceship Earth.

Do you know what joy is? Where does it live in your life? So many of us are not sure how to answer that question these days. It’s worth exploring and pondering what brings you joy as it adds an element of ‘juice’ to your energy tank. Joy can put a bounce in your step as you run errands and be a buffer against the storms of life. Whether it’s playing soccer, baking, writing calligraphy, dancing, oil painting, playing with pets or children, see how it might be possible to add a little bit of joy-generating activities to your life.

Inner Healing

We saved the most challenging, and yet most rewarding, for last. It’s a fact: our past experiences can and do influence who & where we are in the present. While we needn’t spend all our time in what some would call the ‘basements of our minds’, visiting traumas and slights you’ve experienced can help explain how the old beliefs established back in the day are playing out today. Whether that’s numbing out with food or alcohol, acting out in anger or rage, distracting with ‘busy’ activities, or a myriad of other ways, we often have no clue where we picked up these deeply-embedded and unhelpful coping mechanisms. We love the title from Sarah Wilson’s book First, We Make the Beast Beautiful which comes from a Chinese proverb about conquering a beast (e.g. bad habit, anxiety, etc) by deeply engaging with it. The aphorism has been apt during the past month while we’ve been digging back into a self-healing therapy modality whose exercises have brought us into profound inner connection and understanding. Be forewarned: inner work can be mentally and emotionally exhausting & may require the assistance of a therapist.

Before we all know it, autumn will be here – not just with its pumpkin spice everything, but with harried school preparations and planning for holidays. Take a moment, a few hours, days or a month to slow down in whatever way feels best for you. We promise that ‘productive’ rest (not laziness – here’s a refresher on the difference) and recovery will allow you to speed up once again, this time with a sense of rejuvenation.

Recipe: Hasselback Potatoes by Mr. Chef

As the lucky recipient of Mr. Chef’s iterations of Hasselback potatoes, we couldn’t wait to share the deliciousness of this recipe. Beware: you may be used to our quick, delicious, and nutritious options and this is not how Mr. Chef operates; he pours a half-hour into making a salad and a few hours of labor and slow-cooking for a curry soup. What can we say? Opposites attract. If you have the patience of a saint or an oyster, give it a try. The pearl is worth it.

Ingredients:

Russet (or other) Potato – one per customer
Olive oil (or butter, for non-vegan customers)
Herbs – rosemary or thyme preferred – to taste
Vegan feta OR goats cheese (again, that would be non-vegan)
Oregano – a must in my mind

Step-by-step instructions: 

1. Make an oil/butter infusion: low temp heat oil/butter with herbs for as long as you can bear
2. While that’s going,
    a) put a potato on a cutting board, put chop sticks (or some other “stop” on the cutting board along its longest dimension
    b) Slice along the longest dimension to make a flat surface for the potato to stand firm while
    c) begin cutting at 1/8″ or 1/16″ intervals straight down (the thinner the better!).  The chop sticks prevent cutting it into separate slices.  The goal is to slice downward finely but not to cut the potato into slices – keep it whole.
    d) This will represent a lot of slices – as always, prep is the labor-intensive part.  Be careful to keep the blade perfectly perpendicular to the cutting board as you slice.  This might tax your knife skills a bit.  It’s worth it.  Carry on.
3. Cover potato(es) with oil/butter infusion, place in pre-heated oven at ~430 degrees Fahrenheit.  A parchment paper-covered flat baking sheet is best.
4. Wait an excruciatingly long time, like an hour or perhaps more depending on the volume of potato(es).
5. Remove from oven, allow to cool slightly, apply vegan or anti-vegan cheese.  Cover in oregano.  Try to sort of “push” herb topping into the crevices formed by slicing.  Serve.

The outside should be crispy, with a circular gradation into the center becoming almost as smooth and soft as mashed potatoes.  While eating, the layers should fold into interesting patterns as the knife/fork scoop them up.

I’d never eaten one but discovered it while researching thanksgiving sides.  I am somewhat obsessed now.  It won’t be on the menu this year because it takes so long and requires a cooking temperature way over what’s recommended for a turkey.  Maybe save this for a quiet night in when time is no object.  But do it!

Recipe: Dairy-free Hot Chocolate ☕

Ready for a treat that won’t take you off track from your new year’s goals? Enter a healthier hot chocolate made with less added sugar, plant-based milk, and with the warm spice of cinnamon.

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Ingredients

1 cup non-dairy milk (we used hazelnut but for extra creamy texture, try coconut milk)

1 tbsp cacao powder

1-2 squares of dark chocolate (85% or 90% cacao content for less added sugar)

1 cinnamon stick

1 tsp vanilla extract

Instructions

Heat 1 cup of non-dairy milk in a small saucepan. Whisk 1 tbsp of cacao powder in the hot milk and bring it to a boil. Then add vanilla extract and let it simmer for a few minutes on low heat. Pour into a cup and add 1-2 squares of dark chocolate. Stir and enjoy!

Recipe: DIY 2-ingredient Vanilla Extract 🎀

The difference between an ‘okay’ baked good and a spectacular one can be as simple as using a high-quality, concentrated vanilla extract. By making your own, you control these aspects instead of dealing with imitation or watered-down vanilla with synthetic ingredients. Give us the good stuff!

Being a ‘planner’ type, starting to create and buy holiday gifts in July is not unprecedented. This year, we were curious about making our own vanilla extract since we use it in coffee, our 5 Spice Hot Choffee, baking and pretty much everywhere. How hard could it be? Spoiler: it’s so easy and also rather fun. We decided to make 12 bottles and gift them to friends and family. You can do the same. While this recipe doubles as a gift idea, it triples as a way of making the most divine vanilla bean sugar (more on that later).

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Makes 12 bottles

Ingredients & Items needed

2 packs vanilla bean pods (the 2 packs will yield 40 pods and this ensures at least 3 pods per bottle)

10 liters of 80-proof vodka (we bought the 1.75 liter gluten-free, non-GMO Blue Ice Potato Vodka brand and took home 6 of these puppies)

12 swing-top bottles (33oz size)

Funnels, if you don’t have them already

Instructions

Use clean or sterilized bottles (because there are plastic pieces attached, we skipped that step and did a normal cleaning of the bottles and waited for them to dry). Slice vanilla bean pods lengthwise (to expose more of the bean to the alcohol) and put 3-4 in each bottle. Then, using your funnel, carefully pour the vodka into each bottle, dividing evenly between the 12.

If all of this feels too much, here’s the store-bought organic vanilla extract we’ve historically used that sparked the idea for this recipe.

Let’s talk numbers and value.

The vodka, depending on brand quality, varies in price. Our total ran about $180 for the 6 bottles, $40 for the organic vanilla beans, $30 for the swing-top bottles and about $7 for the funnels. That’s about $21.42 per bottle and you’re getting about 29oz ounces in each bottle, more than 3x the amount of the 8oz versions in the store that go for almost $40. In fact, let’s get granular: the store-bought version linked above is $4.65 per fluid ounce whereas ours is $0.74. The value of each bottle, considering the more concentrated and higher-quality ingredients used – in addition to the labor of love involved, is well over $135. That’s vanilla gold right there.

Make the recipe suit you! Smaller bottles (8.5oz vs. 33oz) would drastically bring down the amount, and cost, of alcohol and vanilla bean pods needed.

Tips & best practices: each bottle should have about 3-4 pods for maximum flavor. Start early for next year – similar to wine, vanilla extract tastes better as it ages. Give the vanilla beans as little as 8 weeks to infuse or wait 6-12 months for the richer flavor to emerge. Keep in a cool, dark place and shake bottles once a week.

We love doing calligraphy, but there are plenty of ways to create your own custom stickers for your gift bottles. Enjoy!

Recipe: “The Blood of Care Bears”

In the quest for unending youth and beauty, legend has it that Countess Elizabeth Báthory would bathe in the blood of her human servant girls (over 600 are said to be victims of this female serial killer).

What have we done to the cherished Care Bears of your childhood? Worry not – Cheer Bear, Bedtime Bear, Good Luck Bear, and Love-a-lot Bear have not been mammocked or torn asunder. Their plush limbs have not been forced through our juicer; however, the color you see may belie that.

Thus, we have named this drink “The Blood of Care Bears” (though, as you’ll see, we much prefer the youth- and energy-enhancing properties of food). Your quest to become an enchantress can begin with your shopping cart.

Sidenote: juicing fruits and vegetables leftover at the end of the week is one of our favorite strategies to help prevent food waste, which is a major problem here in the U.S.

Have fun with it!

Prep time: 10 minutes for rinsing produce, chopping (if necessary) and set-up of juicer

Servings: about 2, 16 oz glasses

Ingredients

4 small beets

1 heart celery

1 whole cucumber

1/2 bunch of parsley (optional)

4 carrots

1-2 pears (depends on level of sweetness you desire)

1″ ginger root (it has some kick!)

Instructions

Remove seeds from fruit. With juicer set up, follow manufacturer’s directions for inserting fruits and vegetables carefully. The order recommended is generally softer produce followed by harder produce (so ending with ginger and beets). Juice until your heart’s content or you run out of produce. Fresh juice is best consumed immediately after juicing, though it may last 24-48 hours in the fridge.