Sleeping Better, Together in September

“Wake me up when September ends” – Green Day

While the song is about grief, and we don’t desire to hurry this month along, it makes us think about how most of us struggle with getting enough sleep. So, today we are going to get serious about sleeping better, all together, in September.

Kids are back in school, and, for most of us, the summer activities are dwindling down. The sun is setting a bit earlier and now is one of the best times for us to follow the natural rhythm of the season by getting to bed a wee bit earlier.

The problem is, even if we know we should prioritize sleep, there are a couple tricky things that get in the way. Here are some common issues and ideas to help thwart them:

  1. The ‘Gremlin’ or ‘Inner Child’. This one got us good over the past weekend. It was date night and Netflix paraded a German post-war mystery/thriller show in front of us. Why not give it a try? Turns out that it was a series and, as our normal bedtime rolled around, the Inner Child trickster was all ready to protest “but I don’t wanna go to bed! I want to see what happens AND I’m learning/practicing my German AND tomorrow is Sunday so I can sleep in…” on and on, the rationalizations went. Long story short, staying up until 3am not only messed up our sleep but the tired, slow, foggy thinking and lack of motivation to do anything the next day led to more of the same on behavior on Sunday night. Thank goodness we got back on track on Monday. How to solve this: the first step involves awareness that the voice in your head is one of your inner child or gremlin. How will you be able to tell? Well, generally the thoughts you’ll have are about very short-term, false pleasure and how you “deserve” to do, or eat something. There’s a ton of rationalizing and usually done in a way that fools you into thinking the bad choice is a benefit (i.e. “I’m learning German with this show!”). The inner child doesn’t care about tomorrow’s hangover – it’s all about getting the candy, staying up late, partying and playing NOW – without evaluating potential consequences. Whether it’s with sleep, food choice, or something else, evaluate where the gremlin or inner child tends to pop up for you.

2. Rely less on Willpower and more upon Routines. The former you can only do for a certain amount of time until it either becomes a habit or falls apart. Routines can help create easy, automatic behaviors – just like brushing one’s teeth doesn’t require as much will to execute as it is just following part of the morning or evening ritual. When we turn off our devices at 11:30pm and expect good, deep sleep we are skipping the transition time our brains and bodies need to make before going to sleep. By creating an effective bedtime routine, you’ll signal to yourself that you’re moving into restorative, restful sleep time and you’ll likely see an improvement in both quality and quantity of sleep. Stay tuned for our bedtime routine in a future blog.

3. Don’t “Should” yourself – be Realistic. You might have ideals of going to sleep at 9pm and getting up to be a productive, early bird at 5 or 6am; however, it’s important to be realistic about your evening activities and how late they run (this is why our Experiment in Early Rising & Exercise didn’t work out so well). If you’ve been a night owl for most of your life, part of it could be genetics or your particular cronotype (and is unlikely to change), or you’re going to need to set up some small improvements first (e.g. going to bed at 12:45am instead of 1am). When you put the kids down for bed, do the hours afterward get stretched out as you enjoy some much-needed alone or self-care time? Don’t give up your me-time; adjust the dial a bit and consider watching one or two episodes of your favorite show instead of four before bed. You don’t have to sleep when your kids do, but if you stay up too late, no one will be happy the next morning.

4. Track your Progress and Celebrate your Wins. Remember how the teacher would give you a gold star for reading a book and after 20 stars you got a reward? We can do the same thing for ourselves by tracking and celebrating our own progress. One of the best tools we use, and share with clients, is our Habit Tracker. With a simple sticker or “x” you can see how many days out of the month you had enough water or sleep, got in some exercise or meditation practice. Consider tracking ONLY sleep for this month, in order to not overwhelm yourself. Perhaps a simple prompt “in bed before 11pm” is a place to start tracking your success this month. Celebrate as you see the row of stickers or “x” marks build and reflect to see how the habit has served you (e.g. more energy, etc) well. This will help reinforce the change you’re making.

Let’s create a movement to reclaim our rest as we all sleep better, together, in September.

Discover the Digestive ‘Galaxy’ 🌌

There is a whole world within us. Not only are we complex human beings in the way we think, feel, and interact – we contain a universe (of sorts) in our intestines. That’s right, the human microbiome contains an estimated 100 trillion microbes – most of which live in our gut (our largest organ, the skin, also contains a microbiome).

The microbiome influences our energy balance and metabolism (e.g. risk for obesity and Type 2 diabetes), gut permeability (and whether one develops “leaky gut” syndrome and/or food sensitivities), immunity, and inflammation.

What influences the microbiome? Our diet, genetics, antibiotics, and probiotic foods being some of the most important aspects.

What to learn all about your digestive ‘galaxy’ and the common issues along the journey? Let’s start at the top and work our way down:

Day 2 and Day 3 are on the same YouTube channel. This is like a mini college course – Digestion 101 so feel free to take notes as you learn all about your digestive tract and ways to improve it #nerdoutwithme

BONUS: for additional information, support, and community – consider joining our Go with your Gut Facebook group

Health Trends & Predictions 🔮

We’ve been approached by a couple of companies this week to consult about health trends and the future of nutrition and wellness. Would you like to take a peek into the now and what’s to come? No crystal ball nor clairvoyance needed.

#1 – Personalized medicine and nutrition. We’re all so used to customizing our license plates, shoes, clothes and the like…and when it comes to health and dietary advice we know there’s no-one-size-fits-all. What works for a celebrity, your best friend, or even cousin may not work for you. We all want to know what we should be eating to best fuel our bodies for performance, heal our guts, and be genetically appropriate to help prevent cardiovascular disease or even improve our memory and brain health. Enter food sensitivity testing and DNA testing to fill a gap in the market that helps figure out the best foods to avoid, and incorporate, for your unique body.

#2 – CBD products. Many of us are interested to see what CBD can do for our pain, our poor sleep, and even to help with anxiety. From gummies to tinctures and pain patches, there’s a lot of research and people experimenting on themselves with these substances to alleviate health issues.

#3 – Herbs & Botanical Medicine. Plants have been used to help our species deal with all sorts of maladies since time immemorial. During the Middle Ages, folk healers were called upon to help people in the community with their health issues. However, sharing generations of herbal knowledge was parti-cu-larly dangerous during this time as a church in power not only had strict roles for women, but also condemned the pagan practice of herbalism. This sent herbalism underground and it nearly died out. Fortunately some pioneers in the 1960’s and 70’s brought this ancient knowledge back into ‘mainstream’ attention. Depending on the plants used, and the knowledge of the herbalist, this can be an effective, low-cost option, and generally one without so many of the dangerous side effects mentioned in pharmaceutal drug ads.

#4 – Plant-based diets and Intuitive Eating. There are many specialty diets floating around these days: keto, gluten-free, low FODMAP, vegan, paleo…and interest in plant-based eating is growing. Whether for health, animal or environmental reasons, many people are looking to incorporate more plant-based meals. Meatless Mondays are a good start, if that’s something of interest to you. Intuitive eating, or mindful eating, really is different than just letting your inner two-year-old run your diet. It’s about paying attention to your thoughts and feelings around your meals and after. How do you feel physically after your meal? How full or stuffed are you and what does that feel like? Part of Intuitive Eating is about slowing down, which creates a little bit of tension in a world that seems to demand that we eat quickly while we do any other number of activities – including driving, working, or watching TV.

#5 – In, out, and all-around Health & Wellness Changes. A typical progression when making healthy changes is starting by changing what one is putting into their bodies – mainly their food and drink. After having spent time reading through ingredients lists on food, the next common change is that people will take a look at their personal care products and/or cosmetics – the ingredients put on the body (which, of course, get absorbed through the body’s largest organ, the skin). The next progression tends to look more at changing the environment closest to one’s individual bubble – such as the home – and then thinking more globally. This could initially look like changing the cleaning products used in the house and adjusting laundry detergents, fragrance sticks and plug-ins, or water quality. Thinking globally, one might start looking the company practices behind their favorite coffee, chocolate, and more to see if they value fair trade practices, organic or sustainable farming practices.

While some of these are certainly not new, they were definitely more fringe ideas back a decade or so ago. Which ones do you think will trend into the future? What are some other changes you anticipate seeing in health and wellness?

Recipe: Easy Breezy Basil Pasta

As many of you have probably heard us say, we love food; however, what we don’t love is spending an hour preparing each meal of the day. Sometimes we just need a lunch or dinner to fit 3 requirements: to be nutritious, delicious, and quick. This meal checks all of the boxes and more – it’s gluten-free and plant-based (vegan even). After the early days of taste-testing gluten-free pastas (mostly with dismal results), we are deeply in love with Banza pasta – it provides about 14 grams of protein per serving, about double that of regular pasta, and is made from chickpeas. *Italian chef’s kiss* You’re welcome in advance 😉

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: 15 minutes total

Servings: about 2

Ingredients

1/2 box Banza Cavatappi

1/2 package Miyoko’s Vegan Mozzarella , chopped or shredded

2 cups tomato sauce

2 tsp nutritional yeast

1 tbsp fresh basil, sliced

1 tsp dried oregano

1 tsp dried rosemary

1/2 tsp garlic powder

Instructions

Boil water, add pasta and cook for about 10 minutes or until desired firmness. While waiting, heat chosen tomato sauce on low and add nutritional yeast, dried oregano and rosemary, and garlic powder. Thinly slice fresh basil. Once pasta is done, drain and place on plate with tomato sauce , vegan mozzarella cheese, and fresh basil on top. Easy chickpeas-y meal. Enjoy!

When Food is Foe 😈

It certainly is a frustration and a struggle when you suspect that the food you’ve been eating is somehow contributing to the trouble you’re having with your gut, brain, muscles and joints, or skin.

A short list of common symptoms related to food-induced inflammation can range from heartburn and stomach pain to bloating and diarrhea. It could manifest as headaches or migraines, loss of focus, anxiety and/or depression. The symptoms could show in your achy points or in your skin as rashes or breakouts.

Your Personalized Diet

Everyone needs to eat according to their own needs, preferences, and lifestyle. A diet that works for a celebrity, your best friend, and even your cousin may not be what creates health for YOU.

Truly personalized nutrition doesn’t just take into account your height and weight, age, ancestry, activity level, or food preferences and lifestyle, it also means finding out which foods are causing an inflammatory response in your body.

Gut Permeability aka “Leaky Gut”

Having a “leaky gut” was a condition once unbelieved but is now well-documented in scientific literature. When there’s a compromise or breach of the cells lining the gut, there is a potential for all sorts of maladies, including poor nutrient absorption, food sensitivities, and many symptoms throughout the body.

Inflammation: the Good AND Bad

Just like stress, inflammation isn’t all bad. When you get a cut, the area of the trauma will start to swell and redden as the immune and circulatory system rush to the scene to stop the bleeding, prevent infection, and start laying new skin structures. The problem is when stress, or in this case, inflammation becomes chronic. This situation can ignite a host of disorders including arthritis, asthma, atherosclerosis, cancer, diabetes and, quite possibly, autism and mental issues.

How do you heal the painful symptoms associated with stepping on a nail? Sure, you could try covering it up, wrapping the area with pillowy gauze and taking aspirin, but you haven’t removed the root cause. So the first step to true, actual healing is to have the nail removed.

How might diet-induced inflammation show up for you? We’re all different so while soybean might cause one person a headache or migraine, for another it could cause joint pain or heartburn. Same with gluten, blueberries, or even green peppers.

Just because a food or diet is labeled as anti-inflammatory doesn’t mean it’s acting that way for you. In fact, surprisingly enough, we’ve had two clients in the past year for whom tumeric, a known anti-inflammatory, was actually INFLAMING them. One of the clients had been taking it everyday (!) in attempts to quell her joint pain.

The Multiple Problems with Elimination Diets

One of the keys in reducing diet-induced inflammation in the body is first identifying the foods that are causing the ‘fire’ in the body. Why not start with an elimination diet to try to improve migraines, autoimmune conditions or gut health? Why not try eliminating the most common allergens (e.g. wheat, gluten, soy, eggs, dairy, corn, and soy) or trying FODMAPs? While a particular food may relate to certain symptoms, it’s not necessarily the best course of action to subject clients to an elimination diet because they are difficult to sustain , are often inconclusive (do you have a mirgraine or heartburn because of the gluten or because you’ve been under stress or because of barometric pressure change in the weather?) and they don’t usually give the full relief clients need and desire.

1. They could miss a genetic component important for you to know and to share with your family. A good example of this would be a person who eliminates gluten from their diet and feels better. Unless they were tested for celiac disease, they wouldn’t know how stringently they might need to follow the gluten-free diet. Their relatives might also be unaware of how their expression of ‘silent celiac’ disease could be infertility, skin rashes, mouth sores, osteoporosis, and even lymphoma. 

2. Extra stress is another problem of elimination diets. They are frustrating and mentally demanding (trying to figure out a symptom’s cause might feel like a scene from A Beautiful Mind or this It’s Always Sunny in Philadelphia meme), time-consuming and perhaps most importantly – they are not as successful as testing. The reason for this is that as you eliminate or add in foods, you may not do so slowly or completely enough AND since the immune system is in a heightened state of alert still responding to the foods you haven’t eliminated, you’re likely not going to feel 100% or even 80% better. Instead of spending 6 or more months removing foods from your diet – not feeling sure that you’re even getting better, or not getting a 100% resolution- you may want to consider another process. With our protocol, we guide clients through step-by-step, starting with 10 days of their ‘safe’ foods and then systematically expanding their diet in a way that allows us to determine other food reactions and intolerances.

3. Elimination diets don’t necessarily ‘put out the fire.’ Because our genetics and environment can play a role and impact our abilities to deal with inflammation, you can’t just avoid foods that cause you problems. Our body’s response to stress plays a role too. The great part of knowing your food – and food chemical – sensitivities is that they give a wider, more accurate picture …when it comes to discovering that molds, yeast,  FD&C Blue #2, or benzoic acid are also causing issues, perhaps in your household environment or products. Once we remove the ‘known offenders’ in your diet (including supplements and hygiene products), the immune system starts to calm down and then we can safely start food reintroduction and see more clearly what causes your problematic symptoms. Otherwise, with elimination diets, you’re mainly just guessing about the foods, supplements, and hygiene/household products you’re using and whether or not they are ‘safe’ for you.

Supplements aren’t the Answer

“Can’t I just take extra probiotics, collagen, turmeric, or fiber to help my gut?” You could play the guessing game and potentially waste time and money in trying to find the perfect supplement (or twenty). Here’s the problem: you’ll likely not see a great benefit from them if you’re still eating foods that irritate your gut’s lining and that cause inflammation in the body. As mentioned before, you could be reactive to turmeric and therefore adding that supplement could be your personal kryptonite.  

Want a faster, better way to help your gut AND body heal?

Consider comprehensive food sensitivity testing. Why comprehensive? Because, for example, just looking at IgG levels doesn’t mean that the food is the problem necessarily; IgG can be elevated for a number of reasons. It’s more important to look at multiple markers of inflammation being released by a cell in response to a food – including cytokines, prostaglandins, histamine, leukotrienes, interleukins and more.

If you’re tired of feeling “gross”, being so bloated you look 5 months pregnant, and have stomach pains that distract you from fully participating in the life you want to live, or have other ‘unexplained’ symptoms that could be related to the foods you eat regularly, consider a comprehensive program that includes your test results and implementing the proper protocol with expert guidance and support.

Food sensitivity testing is one of the most powerful tools we have to help clients finally improve life-long symptoms and get back to engaging in life more fully. Interested to see if the testing is a good option for you? Schedule your complimentary, 20-minute Discovery Call and let’s get your healthy journey started!

This slideshow requires JavaScript.

‘Crap-e’ Diem! 5 Tips for AM Poo

What partially inspired this topic was an experience we had while in our dietetic internship (for those unfamiliar, to be a registered dietitian-nutritionist one has 4 years of medical training and then a year of paying, not paid, internship). Between our collective stress as a cohort and our lifestyle factors, which included adult beverages and dancing at bars on weekends, it’s no wonder that, while walking with a friend to meet with our program director, she had a grimace on her face. When asked what was wrong, she grouchily responded, “I haven’t had my morning poo”. We were flabbergasted. Though we were far from the Bridgerton-era of delicate sensibilities, no one talked about poo. Ever. She helped to change that, as her simple statement helped illustrate how integral a morning routine, with a healthy bowel movement, could be. Lest you ever find yourself grimacing because you too have not had a good morning poo, we’ve got you, boo.

Pooping is a common problem in the United States, affecting all ages and populations. About 16% of adults, and 33% of adults 60 and older have symptoms of constipation.

What are symptoms of constipation?

< 3 bowel movements per week

stools that are hard, small and difficult to pass

a feeling of having incomplete bowel movements

Who could be at risk for Constipation?

Pretty much everyone. But more specifically:

• Pregnant women and those who have recently given birth

• People who are not getting enough fiber

• Those taking certain supplements or medications (including iron supplements or diuretics, calcium channel blockers, depression, and pain medication)

• If you’re stressed you’re probably not going to be pooping very well

• Those with certain health conditions or gastrointestinal disorders (e.g. IBS)

Constipation can be a sign of a medical problem so you’re going to walk to talk with your doctor or healthcare provider to rule more serious issues out.

5 Tips for a Good Morning Poo

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.

1. As a general principle, you want to ensure you are drinking enough water. This seems basic and so many people skip over this, but don’t. When the body isn’t properly hydrated, it draws water out of the colon, which results in hard, dry stools.

2. This goes along with #1; get enough fiber into your diet. Plant foods are a great way to achieve this; however, if you increase your fiber intake without getting enough water, you’re going to have more ‘plumbing’ issues. Adults should get at least 25 grams of fiber per day.

3. Move your body and get your bowels moving. Whether it’s a light morning jog, walk, or even jumping jacks, this could help move things along your digestive tract.

4. Hot beverages. The heat from tea, coffee, or hot water and lemon can help stimulate a bowel movement. The high levels of caffeine in coffee are known to stimulate the bowels. A word of caution, you don’t want to have to rely on this.

5. Squat it out. A toilet stool or Squatty Potty can put your body in a position to make elimination easier.

Remember, talk with your friendly registered dietitian-nutritionist to investigate the amounts and types of fiber in your diet as well as to plan more fiber-rich meals.

So try these tips and ‘Crap-e’ Diem everyday!

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:

Continue reading

Royal Coco-cacao Smoothie Bowl

Did you know that purple is one of the colors of representing royalty? What better way to start your day than to treat yourself like the queen or king you are! This beautiful bowl, with toppings like coconut and cacao, will leave you feeling full and energized. Ready to eat? Here’s the recipe:

Prep time: 5 minutes

Servings: 1-2

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

4 large strawberries

1/2 cup blueberries

1 cup non-dairy milk (we used hazelnut milk from Elmhurst)

2 tbsp hemp seeds

2 tbsp cacao nibs

2 tbsp shredded coconut

1/2 tbsp chia seeds

Instructions

Blend all ingredients, except shredded coconut and cacao nibs, until desired texture is achieved. Top with shredded coconut and cacao nibs or other favorites.

A Case for Morning Routines

Have a better tomorrow by learning about morning routines then building and implementing your own! (Video version available here in our Go with your Gut free Facebook group).

Benefits of a Morning Routine

1. With a set morning routine, you’re on auto-pilot and the morning flows fairly seamlessly. The alternative is jumping all over the place as you feed the dog, get dressed, check your voicemail, and look for your keys.

2. Peace is a result of a well-planned morning routine; instead of feeling scattered and stressed, you can enjoy your cup of coffee or tea and know that you are ready for the day.

3. Feeling organized about your day – you can see your appointments and activities laid out, and you have a plan to achieve your most important goals, even building in self-care!

Life before a AM Routine

We’re speaking for ourselves here, but you can likely relate.

1. Inconsistent wake (and sleep) times. Sometimes we’d wake at 6am, or 8:45am or 11am…this left us feeling discombobulated and stressed as we struggled to fit in all our appointments and to-do tasks. Even worse, we’d work into the night and then create a self-perpetuating problem of inconsistent waking times.

2. Adrenaline rushes. Running around grabbing work materials, finding the outfit we planned on wearing was in the laundry hamper and having to figure out an alternative, looking for keys or an umbrella…and then hoping and praying traffic to get to meetings on time. Mornings were full of stress and anxiety.

3. Forgetting water and/or lunch. This lead to us either skipping lunch or buying a $13-20 lunch when we had perfectly good food at home. What typically followed was both food waste and money waste (from lost groceries and eating out).

This way of living cost us time, peace, and money. Something needed to change. Tired of the results we were getting, we decided, “No more of this chaos, we’re getting organized with our mornings.”

Our First Attempts at a Morning Routine

We’ve read all these articles about successful people who wake up at 4am or 5am, so we decided to enlist willpower and sign ourselves up for a 6am boxing class (during the snowy/icy winter season). Spoiler alert: it didn’t work. Why? For one, it didn’t work with our life and sleep schedule. We don’t go to bed at 8pm or 9pm typically and so we were always tired in the mornings. For two, we like food; the problem was fueling ourselves around this class. If we skipped breakfast, we’d typically feel faint during the 1-hour high-intensity workout. If we ate even a small snack 15-30 minutes ahead of time, we felt nauseous.

Reading about the great achievers, such as Richard Branson and Tony Robbins, showed me that some of these morning routines were 2-3 hours long. That was never going to work with our lifestyle so we had to create our own flexible 30 minute AM routine with exercise included. We’ve changed it throughout the years and kept it flexible to support where we are in life. Here’s what it looks like now (we’re big fans of alliteration, as you’ll see):

1. Wash and water – we brush our teeth first thing and then drink 1 cup of water before jumping into exercise…

2. Strength-training and skincare – we’ll play a very short podcast and bust out squats, full push-ups, ab work, bridges, ‘superhumaning’ (laying on the belly and lifting arms and legs), and pull-ups. All done in about 6 minutes! Then we’ll typically wash our face and body and get dressed.

3. Bunnies (pets) and breakfast – we have two (unbonded) bunnies and we’ll let one out as we prep our coffee or tea and breakfast. About halfway through, we switch them out. Typically we’ll also do our ‘mental/spiritual gym’ exercises. For your purposes, insert dog/cat/kid(s) where we have bunnies listed.

4. Launch into life – we go into the office and check the day’s calendar and our most important goals; we set alarms and put the phone on airplane mode (as needed); we’ll also take breaks to do household activities (e.g. laundry) during the day

This is not a *perfect* morning routine. Use this for inspiration to create your own routine. Now that we’ve created a customized morning routine, the only regret we have is not starting earlier in life. High school, college, and post-college could have been SO much easier and not filled with stress and anxiety. Peace is a gift we can give ourselves with a simple morning routine. The key is to make it work for YOU!

So what do you think? Do you already have a morning routine? Is there a way to improve your mornings by putting them on auto-pilot?

Recipe: Brownie Overnight Oats

Dietitian confessions go both ways. While we’re often the ones people ‘confess’ to about eating certain junk foods, we also like to purify our minds and souls by relating our dietary ‘sins’.

You may remember that we have really loved ice cream throughout our lives, even to the point where travels to Italy were less about the architecture and more about finding the perfect gelateria (true story), but we didn’t reveal that we also grew up making (read: eating) brownies. Heaven on a dessert plate would be the two served together – brownie a la mode style. Hell would be making us choose only one to have at our last dessert. Obviously, it would be a real Sophie’s Choice situation.

As we’ve ventured into finding healthier forms of ice cream (done and done), we’ve done the same for brownies (check out our black bean version). But to have brownies for breakfast? Well, that required a little extra dietary finesse…and so we’ve created a decadent, yet healthy, version of eating brownies for the first meal of the day, or even as a snack for when sugar cravings strike. Care to partake? Here’s the recipe:

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: 5 minutes

Servings: 2

Ingredients

1 cup organic rolled oats

1 banana, mashed

1 cup non-dairy almond or hazelnut milk (DIY almond milk or the ready-made hazelnut version)

3 tbsp cocoa or cacao powder

2 tbsp chopped nuts (e.g. pecan, walnut, macademia) or nut butter

2 tbsp cacao nibs or 85% chocolate chips, optional

1 tbsp chia seeds

1 tsp ground cinnamon

1/2 tsp vanilla extract

Instructions

Stir together rolled oats, cocoa/cacao powder and chia seeds in a mason jar or other container with a lid. Add nuts, nibs/chocolate chips, banana, non-dairy milk, cinnamon and vanilla extract. Seal the lid and shake vigorously for about 15 seconds. Place in fridge overnight. The next morning, top with chocolate chips and/or fresh berries if you’d like. Enjoy!