Homebound Banana Nut Bread

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We’ve been in a cooking and baking mode the past few weeks – from cherry almond pancakes and black bean brownies to a recent favorite, comforting banana bread.

How is it comforting? For those with gluten-sensitivity, this gluten-free version is gentle on our digestive system, the cinnamon brings back happy memories from childhood, and warm bread as a snack just has a way of making you feel cozy and safe (even if all the news points you in the opposite direction). Plus, we like making things and baking is an easy at-home activity along with knitting, organizing, creating new programs, reading and puzzles.

This bread is gluten-free and dairy-free; it can be made vegan as well. We find that two loaves is the best amount for us, given how much we love it…and one can go in the freezer, if it makes if that far.

Ingredients

3 1/2 cups gluten-free flour
5-6 medium bananas (if you wait until they have brown spots on them, they are even sweeter)
2/3 cup melted coconut or avocado oil
3/4 cup maple syrup
4 eggs or the equivalent in chia/flax vegan ‘eggs’
1/2 cup water
1/2 cup walnuts, chopped
1/2 cup pecans, chopped
2 tsp baking soda
2 tsp vanilla extract
2 tsp ground cinnamon
1 tsp nutmeg (optional)
3/4 tsp salt

Instructions

Grease two 9×5″ loaf pans with oil (see above ingredients list) and preheat oven to 325° F. If using coconut oil, get it to melt if not liquid already. For this next part, we used a blender but you could also just use a bowl: beat/blend oil, maple syrup, eggs along with mashed banana and water. If you used a blender, pour mixture into a bowl; whisk together added gluten-free flour, baking soda, vanilla extract, cinnamon and salt. Then add walnuts and pecan pieces.

Transfer batter into loaf pans and bake for about 65 minutes or until knife inserted into center of bread comes out clean. Allow bread to cool for about 20 minutes before slicing and enjoying.

Lasts for about 3-5 days in the refrigerator; freeze bread for up to 3 months, if desired.

Fiesta Egg Frittata

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Aaah, the freshness and promise of the back-to-school season. Even those of us not in school still seem to embody the spirit of excitement of learning and accomplishing goals. As every probably knows by now, a healthy breakfast is a key part in providing us with proper energy and focus. Enter the Fiesta Egg Frittata – these little muffins are colorful, easy to make, nutritious AND delicious. So many wins in such a small package!

Fiesta Egg Frittatas
Total Time: 30 minutes
Servings: 6

Ingredients
10 organic eggs
1 cups chopped bell peppers
1 cup chopped spinach (or baby kale)
1/2 cup chopped cilantro
1/2 cup chopped onion
I cup diced mushrooms
1 tsp chili powder
½ tsp cumin
½ tsp sea salt
½ tsp black pepper

Instructions
Preheat oven to 350°F. Lightly coat (12-compartment) muffin tin with non-stick cooking spray or use baking cups. Heat 1 tbsp olive oil in pan and add onion, mushrooms, and bell peppers; sauté for about 3 minutes. Add spinach and cook an additional 2 minutes. Place about 2 Tbsp of veggies into each muffin cup. Whisk eggs in medium-size bowl with chili powder, cumin, salt and pepper. Pour egg mixture over veggies in the muffin tin until about 80% full. Cook for about 25 minutes, until inserted butter knife comes out clean. If not using baking cups, take knife around the edges of the muffin tin to remove egg frittatas.

These breakfast treats are best enjoyed hot but can be kept in air-tight container in fridge for up to 5 days. Grab 1 or 2 on your way to school or work!

10 Ways to Increase Body Love

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A recent interview with a journalist brought more to light about the importance of body positivity and how to practice accepting and loving our bodies. Part of the work we do here is not about nutrition at all. It’s about helping people see themselves, first as they really are, in that moment, and helping to change their mindset on the way to advancing to a more whole life. What does this involve? It involves treating yourself kindly and learning to be your own best friend. It involves respecting yourself and your body – in self-talk, with exercise & sleep, and how you feed it.

Here are 10 tips to increase love for you body; perhaps it will provide an ‘aha’ moment for you too, or at least encourage you to take a small moment and express gratitude for your earthly body.

  1. You’re in good company if the first thing you do in the mornings is hurl an insult at yourself. Many clients have shared the thoughts that run through their heads and there’s a similar thread of “oh great, I have bags under my eyes,” “ugh, my thighs are so fat! How did I let this happen?! Okay, now I really need to buckle down with my diet this week.” What kind of tone does this set for the day and your week? One of disappointment, temporary resolve, and self-loathing. Solution: 2 put-ups for every put-down. Every time you have negative self-talk, you have to say two good things about your body or personality.
  2. Remember that your body is the temple of your spirit; your body is also like a fancy car. How would you treat such objects? Surely any dirt in a temple would be cleaned up; surely you’d not put 87-grade fuel into a Porsche, right? Perhaps consider how you could show your body respect and reverence.
  3. Focus on how you Feel in your body, not just your appearance.
  4. Ask yourself why you are grateful for your body today. Were you blessed with the ability to dance to music? What about the ability to walk (remembering that not everyone can)? Are you grateful for your curly hair? Can you be glad you have strong thighs, even if they aren’t the size you’d like? Do you appreciate the beauty your eyes feast upon everyday; or merely appreciate that you Can see?
  5. Clothe yourself comfortably and in a way that shows your self-respect. Wearing a giant tent of a t-shirt and stretchy gym pants can be part of a ‘depression uniform.’ By wearing a fashionable dress and highlighting your attractive features, you start feeling better about yourself…and that often leads to wanting to DO better for yourself (i.e. making a healthier choice)…which can lead to looking better.
  6. Treat your body like a baby. Honor your body’s needs and act accordingly. Eat when you’re hungry, sleep when you’re tired. Don’t always push yourself so hard.
  7.  Write a love note. You’ve likely done it for others; now it’s time to catalog some of those qualities you adore about yourself. Keep them handy for days when you’re feeling less-than-stellar.
  8. Forgive yourself everyday for one thing you didn’t do perfectly (i.e. eating a cookie or two, or a sleeve of them).
  9. Remember: hindsight is 20/20. When you’re 70 or 80, you’ll probably look at photos of yourself and think you were hot stuff. Why don’t we try on that perspective now?
  10. Besides your physical appearance, do you have certain attributes or character traits that you admire about yourself? Perhaps you make others laugh easily, are a great leader or writer, are an expert paddle-boarder or French cook. Sometimes appreciating the beauty inside helps us connect with it on the outside.

BONUS: Your body LOVES you. Every cell in your body is working to keep you alive and well. It’s your ally, not enemy. Why be at war with it?

You can check out the full article 20 Ways to Have a More Positive Body Image and a very fitting blog about this same topic from a couple of years back!

 

My 30 Min. Morning Routine

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Good morning, Adrienne here. We’ve had quite a few clients and friends relay both a desire to exercise and a frustration that it just never seems to get done, with their plan to walk or get to the gym being usurped by other duties or unforeseen issues.

I wish I had the willpower of my neighbor/best friend/former President who got up every morning to exercise.”

“The problem is that I don’t have time, with all of the work and running around in the evenings, my best intentions to exercise fall apart. I’m just too tired in the evenings.”

I don’t like to exercise, but I know I should do it.”

What does obstacles with exercise have to do with a morning routine? Glad you asked – everything. Particularly as a solution for all of the obstacles listed above. A hot yoga studio instructor once shared this maxim: “at 6 A.M., the only obstacle standing between me and my workout is ME; by 6 P.M. all sorts of obstacles exist to prevent me from working out.” We’ve taken this to heart and pushed our perfectionist tendency out of the way in order to create a personalized morning routine that works.

How we Started

You may remember our Experiment in Early Rising & Exercise during which I, and a couple of associates, woke up early in order to get our 6am boxing class in. Even with the tremendous benefits of better energy and feeling accomplished with having knocked out our exercise, it wasn’t sustainable for us. Why? Well, the day doesn’t often end to where being in bed and sleeping by 9pm is very feasible. Waking up at 5am and not being able to eat much before a strenuous workout and driving to and from the gym, especially in the cold weather, make it oh-so-unappealing. Sure, we got past it a few times, with the help of short-lived WILLPOWER, but it didn’t last and it wasn’t long before staying in bed longer won out. At the same time, I set up all sorts of good intentions to exercise in the evenings. Riiiight.

Typical story, right? We’re all human. We rationalize and make promises and tell ourselves “the diet/exercise starts on Monday, for real this time.”

What’s the Solution?

Well we learned about all sorts of fancy morning routines from CEOs of companies like Virgin to motivational speakers like Tony Robbins…and some of these were 2-3 hours long(!!) – definitely not reasonable for most of us. So I created my own ‘perfect,’ flexible morning routine. Here’s what I’ve been doing for over the past month in the 30 minutes between waking up and being ready to go:

At 7am – alarm goes off, do morning hygiene routine
7:05am – without allowing myself to think about this for long (and find excuses), I begin with my strength-training routine. On this day it was the following:

  • 25 squats
  • 12 full push-ups
  • 35 sit-up combo -as seen in this video

I did 2 sets of these. It took less than 6 minutes; I no longer have any excuses not to do this.

On this day, my hair was an easy fix and so I washed my face, did a hot towel scrub, and applied my favorite face cream. (4 minutes)

7:15am – let face cream soak in as I meditate for 5 minutes
7:20am – gather water bottle, purse, work bag, and breakfast and/or lunch
7:30am – ready to go

Variations

Though I’m generally now an early riser, I frequently adjust my wake time to 30 minutes before I need to leave the house.  So if I get to ‘sleep in’ until 7:30am or even 8am, I’ll adjust waking time accordingly.

I have my basic skincare routine & hair routine down to a science. Skincare routine is 3 minutes (washing face and applying my favorite face cream); my current haircut works with my hair and so a basic combing may be all that is needed. I seldom wear makeup anymore but this would add another 3-5 minutes.

Hot towel scrub versus a shower; determine which you need on any given day. For me, a shower is a 10-minute affair. To ensure still leaving on time, I’d have breakfast prepared the night before.

Breakfast; if I have time to eat at home, I will. Otherwise I typically make a smoothie or prep muesli the night before to bring with me. For when I have an extra glorious 5-10 minutes and the ingredients on hand, I might have avocado toast….or even moka pot coffee.

Weekdays vs. weekends. This is generally my weekday routine; my weekend one can stretch to about 2 hours, especially with some reading involved and freshly-made breakfast.

Conclusion

Now that I’ve created a customized morning routine, I’m sad I didn’t begin it earlier in life (oh, to have missed out on the frantic running around looking for keys, skipping breakfast and/or lunch, and road aggravation at the drivers in front of me who were ‘blocking my way’ to getting to somewhere on time). Peace, my dear friends and clients, is a gift we can give ourselves with a morning routine.

The key is making your morning routine work for YOU. If you need 45 minutes or an hour to incorporate a leisurely breakfast, straightening your hair, or reading an inspiring text, do it.

Have you started your own morning routine? How does yours run?

Curious and want to capitalize on your mornings? We’ll help you build your own morning routine, whether in a future session or upcoming blog, so stay tuned!

Your Life’s Work + 10 Years

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Without consciously planning, people often assume roles, professions, and jobs they find acceptable or even just barely tolerable, believing the shape of their lives is due to circumstance.

Our belief is that each one of us has a purpose on this earth. A mission. A way of living and working that encourages the sharing of your intelligence and creativity as well as fitting with your values and allowing you to be yourself, authentically. 

Traditional work often requires more of us than we want to give (which can lead to resentment); our life’s work is driven by our passion, intention, and sense of mission. We give more time and energy than we would in traditional work because we feel, compelled out of love and joy, to do so.

We all weren’t born with knowing our life’s purpose. Some find their purpose earlier than others. If you’re feeling directionless, here are some ideas on how to make a discovery of your mission:

  1. Consider the interests you have now and those you had as a child. Perhaps you liked building cities out of Legos, drawing up architectural plans of your dream house, using imaginary tools to perform ‘surgery’ on your dolls, being a movie director and casting your siblings in a superhero drama, organizing events or games for others to play, teaching others how to do gymnastic moves, doing arts and crafts, reading or drawing, cooking or baking with your parents. Mine your memory for some of your favorite activities or a certain profession you were drawn to – they can be a hint for what you may enjoy doing now.
  2. Conversely, are you harboring an interest in something as of yet unexplored? Perhaps being a travel agent, working to protect the environment, learning how to program computers, or starting a pet massage business is something you’ve been secretly yearning to do.
  3. Take inventory. What are your skills, strengths, beliefs, passions, and values? These can help you refine your search for purpose.
  4. Create space to consider what you feel called to and narrow it down. Ask yourself how you want to work. Do you like the environment of a fast-paced laboratory? Do you like working with your hands? Sit quietly in meditation and set an intention to be open to clues or signs of what you’re meant to do.

On your journey to uncovering your life’s mission, you may realize your true potential and live a purposeful and authentic life. Also, because life is rarely linear, you may find that your life’s work will change at various points in your life. Perhaps after years of loving numbers-crunching as an accountant you now feel you want to help others relax as a yoga teacher. Maybe you felt strongly about being a present parent and devoted almost two decades of your life to that pursuit only to find that you’re now free to discover your next step or new passion.

How you know you’ve discovered your life’s work: you are energized and eager to face each day. You feel good about the work you do as well as who you are.

Here at One Bite Wellness, from director to associate to intern, we are here because it is our life’s mission to improve the lives of others – body, mind, and spirit. We empower and support each client to take care of their health and their lives, including finding their life’s passion.

For over 10 years since we’ve found our mission and calling, we feel supremely thankful to be able to use all of our gifts to serve you. Thank you for supporting our life’s work.

Deconstructing Cravings

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Cravings… everyone has them, but you don’t have to indulge in them! Your body naturally craves things that you are lacking nutritionally. For example, if you are craving something salty, you may need more sodium. Since sodium is essential to several pathways in our body, we need this nutrient but too much becomes harmful. You can get this nutrient in healthy ways instead of over indulging in unhealthy sources.

Your body is very efficient and intelligent always trying to maintain balance. When you consume artificial foods, caffeine, alcohol or drugs, your body’s balance is thrown off. For this reason, the body creates cravings to get what it is not getting, These things trick the body often causing more cravings.

So what can you do when you feel an intense craving coming on?

  • Try drinking a glass of water and then see if you are still craving it. Are you truly craving something or just bored?
  • Try eating healthier versions of your craving
  • Craving sweets? Eat fruit or root vegetables

Think about why you are having the craving. Are you bored or yearning for something in your life? Did something happen that affected you emotionally?
If you go through all of these and decide you want to indulge in your craving, truly savor it. Enjoy what you are eating, taste every bite, and be conscious of how it affects your body.

“Nobody can give you wiser advice than yourself”

-Cicero

Try Something New

Sometimes our lives can seem like a never-ending routine. We wake up, go to work or school, come home, have dinner and wake up and do it all over again. We fall into this pattern, which can tend to get boring. Instead of doing the same thing every single day, try something new! I have implemented this idea in my life by trying to incorporate a fun new activity each week. Whether that be trying a new workout class or going to a Columbus Clippers game with some friends. No matter how big or small, take a step to incorporate new things into your everyday life. For example, if you always eat the same thing for lunch, try switching it up and eat something you’ve never had before. If possible you could try taking a different route to work to incorporate new scenery and different views in your everyday life.  I also try to give myself one day a week where I don’t worry about my to-do list and just live in the moment. If that means going to dinner with a friend to catch up or letting myself relax by watching a movie, I will do it. Push yourself to do something you’ve never done before!