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!

🤯 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.

Top 11: One-minute Energy Boosters 🤣

Unless you have the exuberance of a young child, most of us could use more energy – whether to fulfill our dreams or even just our quotidian responsibilities. The good news: there’s no need to artificially jolt yourself into action with another coffee or energy drink. A few of these natural energy boosters can provide enjoyable, longer-lasting energy for you. Give them a try!

1. Bouncing or jumping in place and shaking out your hands can be a nice way of shaking off a negative feeling or worries and giving you a bit more energy.
   
   
2. As your shower comes to an end, turn the knob for cool or cold water and let it run over your head, each raised underarm and on your lower back.
   
   
3. Drink a glass of water – this can boost your energy and your detoxification processes.
   
   
4. A minute of laughing can be an excellent mental health and energy booster. Prepare for tears of laughter with this.
   
   
5. For a little pep in the afternoon, place a few drops of peppermint essential oil on a cotton ball and place it in your palms, cupping hands over your face. Close your eyes and breathe deeply.
   
   
6. Sing the chorus of your favorite song, aloud if you can. Today’s pick was the oldie-but-goodie “More than a Feeling” by Boston.
   
   
7. Go outside – stand in the sun (if it’s out) and notice the temperature, breeze, smells, the birds communicating, colors of leaves and whatever else your senses are picking up.
   
   
8. Play with your pet. A laser pointer or dangly toy for your cat or hide-and-seek with your dog. We like to play ‘tag’ with our bunnies then ‘catch’ and provide cuddles.
   
   
9. Squats. One minute of these will get your blood flowing to and from those large muscles (quads). This can be easily done during breaks from desk work.
   
   
10. Have a small snack – perhaps DIY Hippie Granola with yogurt, a banana with nut butter, or a small handful of nuts.
    
    
11. Engage with a friend or loved one who lifts your spirits. Even a quick text during the day can boost both of you.

Which ones worked for you? Let us know in the comments below.

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: Chocolate Chunk Tahini Cookies 🍪

Do you miss chocolate chip peanut butter cookies? Well, with peanuts out-of-the-picture for many school kids (and adults), what can we do instead? Tahini to the rescue!

What is tahini? It’s sesame seed paste that is a great source of protein, healthy fats, and is reminiscent of peanut butter’s taste. With the 90% chocolate chunks and lower amount of maple syrup, this struck us a “healthy cookie” (i.e. not very sweet). Also, amaranth is a come-back grain (really a seed) after a rather sordid history of being banned because it was considered blasphemous (it also strengthened the people to fight against the invaders). Feel free to use chocolate with a lower percentage of cacao and a little more maple syrup, if desired, to fit your sweet tooth.

Prep time: 10 minutes

Cook time: 11 minutes

Servings: 12

Ingredients

1/2 cup tahini

3 oz dark chocolate, chopped

1 cup amaranth flour (for extra protein; or use gluten-free flour of your choice)

3 tbsp gluten-free oats

1/3 cup maple syrup

1-2 tbsp water (if batter becomes too thick)

1 tsp vanilla extract

1/2 tsp cinnamon

1/2 tsp sea salt

Instructions

Preheat oven to 350 degrees. In medium mixing bowl, combine tahini with maple syrup and vanilla. Then add in amaranth flour, gluten-free oats, cinnamon, and salt. Mix and then add chocolate chunks. If batter is too thick, add 1-2 tbsp of water or maple syrup (for those who want this sweeter). Scoop onto baking sheet lined with parchment paper. Bake 11 minutes. Cookies should be chewy and look underdone in the middle (they are vegan and perfectly safe to eat this way). Let set and cool for 10 minutes and then dig in!

3 Ways to Regain Life Balance ⚖️

If you’re feeling anxious, overwhelmed, pressed for time, and stressed, join the club! Only a minority of people report feeling peaceful, equanimous, and blissed out these days. The good news is that you can take a step in that direction and reap a bunch of benefits. Here’s how:

1. Identify what’s important to you, your mindset, and what throws you off balance. Once you identify your values and your non-negotiables, you can simplify and cast off the unimportant to-dos. Maybe rainbow-organizing your pantry and linen closets are a “nice to have” but family time is more of a priority right now. In terms of mindset – have you noticed how some people seem relaxed and carefree as they go about their duties while others seem rattled with the same amount of work? Leading a calmer and more peaceful life often has to do with our personal experiences, belief systems, and coping mechanisms…all of which influence our mindset and our thoughts. By changing those, we can change our behaviors and results.

Consider what throws you off-balance. Is it a last-minute request to participate in your child’s extracurricular activity? The pressure you put on yourself every year to balance not just work but with making each holiday or birthday ‘perfect’ for your family? Or does getting inadequate sleep cause you to feel easily rattled the rest of the day? There is a well-established link between our emotional state and our physical one. By adopting a more peaceful mindset, we can avoid chronic diseases and live longer.

2. Know the signs of an imbalanced life and burnout. Symptoms include headache, sleep disorders, anxiety, tense and stiff muscles, and digestive woes. The stress we’re under can contribute to poor immune function, focus and memory. It can also be detrimental to fertility and sex drive and even accelerate the aging process. Noticing these symptoms early in your life can help prevent you form sliding into burnout or into chronic disease states.

3. Add + subtract. We’re going to let our inner nerd out a bit as we reveal how much we loved stoichiometry and balancing equations in high school. Without complex chemistry and math, just imagine playing with weights on a scale – add another stressor to one side and notice how the beam shifts, especially if there aren’t enough restorative activities in the other scale pan. Here are some ideas to find your own balanced equation: