I love nut butter. So much so that I’m starting to believe that it may be the culprit behind my digestive issues. Because I eat so much of it. In moderation, though, nut butter is one of the most nutritious methods for infusing your diet with healthy fats and proteins. It is very important to consume all-natural, NO SUGAR ADDED nut butters. Brands like Peter Pan and Jif are full of high fructose corn syrup and other nasty sugars that can make nut butters less-than-healthy choices. In my first post ever, Peanut Butter Banana Power Toast, I discussed the health benefits of peanut butter, which include lower cholesterol levels and higher Vitamin E levels. Almond butter is also rich in unsaturated fatty acids, fiber, Vitamin E, magnesium, copper, and calcium. Almond butter thus similarly fights cardiovascular disease, promotes nervous system health, and contributes to strong bones. Enjoy the following uses of both peanut butter and almond butter.
Peanut Butter
Almond Butter
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I did not believe that tarts could be 100% raw, healthy, AND delicious until I made this cherry tart last week. This recipe can easily be turned into an energy bar recipe (in an 8x8 pan), and you can absolutely switch the cherries out for any frozen fruit. Next up for me is blueberries! The dates are the perfect natural sweetener in this recipe, and the almond extract is powerful and delicious. I found the original recipe here, and made a few minor changes that are reflected in the recipe below. Enjoy!
Ingredients: Base
Instructions:
While reading Jennifer Cockrall-King's Food and the City, I recently came across this quote: "Two-thirds of Americans are overweight or obese, and yet, paradoxically, they are undernourished at the same time." It is common knowledge that a Big Mac at McDonald's contains far more calories than, say, a modest sandwich at Subway, but the nutrient disparity between the two choices is often overlooked. Many Americans fail to even glance at nutrition labels before eating food, and the result is a growing undernourished population within one of the most well-supplied countries on Earth.
Indeed, the term "food desert" was coined in 1988 to refer to "an area where little fresh produce is available for sale." As fast food strengthens its reign across both cities and rural towns, food deserts are popping up faster than ever, and Americans are (often unknowingly) losing access to nutrients that are vital to peak health and performance. Even well-known diets, like the Atkins Diet and the South Beach Diet, can lead users to nutritional deficiencies. Those adjusting their food intake (to lose weight, improve athletic performance, or even just to feel more energetic) must focus on more than counting calories-the nutrients are just as important, if not more so. Nutrient supplements in the form of pills can be practical, since achieving a perfectly balanced diet is nearly impossible, but it is important to obtain natural sources of nutrients as well. The nutrients in food are interdependent and often effective precisely because they work together; nutrients in pill form, however, do not promote such partnerships between nutrients. Common nutrient deficiencies include: Zinc- Key to a healthy immune system, protein and DNA development, appetite moderation, and more. A deficiency in zinc can be a nightmare: vomiting, diarrhea, headaches, and more. Oysters, beef, and lamb score highest in zinc per serving, but great plant sources of zinc include spinach, pumpkin seeds, cashews, and cocoa. I don't know about you, but I love an excuse to eat more chocolate! Magnesium- An anti-inflammatory staple, magnesium fights high blood pressure and diabetes, as well as promotes bone health. A magnesium deficiency can thus lead to such conditions as cardiovascular and respiratory illnesses. Eat pumpkin, sunflower, and sesame seeds, soybeans, black beans and cashews, spinach, squash, almonds, and okra to raise your magnesium level. Vitamin D- Vitamin D is known for promoting bone health, immune health, and mental health. Many people deficient in Vitamin D fail to show symptoms, but they can include fatigue and muscle or joint pain. When you hear Vitamin D, think Sunny D. Sun is your friend in the case of getting your Vitamin D, as well as fortified orange juice and almond milk. Non-vegan sources include fish and eggs. Protein- The nutrient that seems to be the messiah for body-builders and athletes is also one that everybody needs to be sure to include in their diet. Protein is essential to hemoglobin (the oxygen-carrier of the body), enzymes, and pretty much every bodily process. Protein deficiencies spark muscle and joint pain, low energy levels, mood swings, and more. There are over 10,000 types of protein that fuel the body, and because of this, it is important to consume protein from a variety of sources. Of course, fish and cheese are popular sources of protein, but tofu, beans, and nuts are also excellent. Since I was five years old, I have participated in organized sports nearly year-round. Whether it was basketball, soccer, cross-county, track, or swimming, I was on a team. By the time I was twelve, I was waking up at 4:30 AM for swim practice before school. My life pretty much revolved around three things: school, swimming, and Harry Potter.
When I finished freshman year, I was struck by a strong desire to engage in community service. Swimming up to two hours a day, five to six days a week, had previously prevented me from giving back to my community. Thus, acknowledging my priorities, I stepped down from a very intense swim group to a more well-rounded and less demanding group. No longer did I have practice attendance requirements. No longer did I have to attend swim meet after swim meet. I loved my newfound free time, and I filled it with community service, school clubs, and activities like yoga. In February, I ended my career as a high school athlete and was similarly greeted with a surprising amount of free time. Now I am figuring out how to stay active while not on a team. Luckily, I am not a natural couch potato, and I love to be active. Since swimming ended, I have rock climbed, kayaked, and hiked, and I will go backpacking next weekend and complete a Spartan Race in April. As I move forward into this new chapter in life, I am so excited to learn fun ways to maintain physical fitness. In honor of the coming spring, I challenge you to complete four of the following actions by June. They are fun ways to get some exercise and drink in the fresh air! 1. Play tennis. Even if you are terrible, it is fun. 2. Kayak. Best enjoyed with two people. 3. Bike. Outside, not in a cycle class. Beautiful scenes I have encountered on bike rides include calves chasing a butterfly and a mama bird feeding her baby bird. No joke. 4. Hike. Take a natural trail, not a paved one, and enjoy the feeling of dirt beneath your feet. 5. Rock climb. There are plenty of tours you can take in the mountains, and the thrill of climbing up a rock face is unparalleled. Most of us have routines that ground us and slow us down. Whether it's the usual morning routine of rolling out of bed, putting on the coffee pot, and brushing your teeth, or it's a pre-race ritual of doing the Michael Phelps arm swings to intimidate your opponents, routines are, well, routine parts of our lives.
One of my New Year's Resolutions for 2017 was to nail down my morning and nightly routines so that the first and last moments of my day are wholesome and peaceful. No longer would I check my email at 11:30 PM or browse social media until 1 AM or forgo brushing my teeth to get an extra two minutes of sleep. While I have absolutely deviated from my morning and nightly routines since January 1st, for the most part, I have stuck to them rather well, and my mood and actions show it. Of course, factors like a change in location will alter my routines, and flexibility has been key to accepting this fact of life. A typical day will begin and end in the following ways: Morning: 1. I wake up to a peaceful song-no blaring beeps or annoying ringtones! 2. Meditation and mindfulness. If it's cold, I'll wrap up in a blanket and meditate, but it is an integral part of my morning. Meditation is a routine in and of itself; I start by lighting candles, take a moment to check in with my emotions and feelings, and then proceed to meditate either through the Breathe app on my phone or by reading meditative quotes. 3. Brush my teeth. 4. Dress. As quickly as possible. Because I'm usually freezing. 5. Cook breakfast. Usually, this takes ten-fifteen minutes. I feel more excited for and confident in the day when I can start it by giving my body a healthy and delicious meal. I ate NutriGrain bars and yogurt for years until last year, when I found the impact a lovingly prepared, nutritious breakfast can have on my day. 6. Eat breakfast! While I eat, I usually journal. I keep a Daily Greatness journal, which has turned my life around by holding me accountable and inspiring me to put ACTIONS to my ideals. 7. At this point, I turn my phone off of Airplane Mode and leave for school. And I'm human, so I usually rush out the door. 8. If I have more time, I try to knock one item off my to-do list before leaving the house. This helps me feel organized and empowered. Night: 1. Brush and floss my teeth. 2. Put on a face mask. I absolutely love Pretty Baby Naturals' Masque-R-Aide. It has mineral earth and Dead Sea mud, coconut oil, tea tee oil, shea butter, aloe, cucumber extract, etc. This mask leaves your pores feeling cleaner and tighter than ever. I leave it on for about twenty minutes while I perform the following actions. 3. Turn off my phone. 4. I turn off the artificial lights in my room and light candles and my Himalayan Salt Lamp. This has such a calming effect that I suggest everyone try it out! 5. Journal (still in my Daily Greatness journal; it has prompts for mornings and evenings). 6. Meditate. This is always the last step of my nightly routine. Following morning and evening routines will help you start and end your days mindfully. Find your own unique rituals, and enjoy the peace! The power of music is often underestimated in the realm of mental health. Over the past several years, I have come to appreciate the ability of music to motivate me, soothe me, empower me, and ground me. Still unsure about the power of music? Think of the emotional attachment to the song that played during your first dance at your wedding, recall the last time you were chilled by someone singing the national anthem, and remember the exhilaration you felt last time you turned up your car radio's volume when your favorite song started playing. Music is powerful.
I asked the one who knows more about music than anyone else in my life to make a playlist of his favorite songs for relaxation and grounding. Thus, courtesy of Jamie Beamguard, I give you a "Chill Out" playlist. 1. Make It Rain (Ed Sheeran) 2. (Sittin' On) The Dock of the Bay (Otis Redding) 3. Slow it Down (The Lumineers) 4. All Will Be Well (The Gabe Dixon Band) 5. Cope (Manchester Orchestra, off the album "Hope," not "Cope") 6. Piano Man (Billy Joel) 7. Take Me Home Country Roads (John Denver) 8. Can't You See (Marshall Tucker Band) 9. Like a Rolling Stone (Bob Dylan) 10. Flow (Cage the Elephant) I've tried the vegan cheese substitutes you see at grocery stores, and, like most vegans, I abhor it. I once put about ten shreds of soy "mozzarella" in a breakfast burrito, and the entire burrito was ruined, as well as my palette for the rest of the morning. Not only does soy cheese taste like rubber, but I have to be careful to not consume too much soy (soy contains estrogen, and in large amounts, estrogen can interfere with natural hormones). Thus, I stumbled upon nut cheeses. Cashew nut cheese is the only kind I have made so far, but if the other kinds taste anything like it, then I will never feel nostalgic for real cheese again (cashew mac n' cheese is fabulous, believe it or not!).
Ingredients:
You've probably heard the phrase, "Laughter is the best medicine," and it is incredibly true. Laughing fights depression and releases endorphins that contribute to an oxygen-rich blood flow. Laughter is so beneficial that yoga instructors encourage practitioners to laugh at themselves and their environment...during class! If they are willing to interrupt the sacred silence of yoga, then it must be really important. Here are ten one-liners to pick your spirits up today (I lack in the humor department, so I unfortunately cannot claim credit for these).
1. I asked God for a bike, but I know God doesn't work that way. So I stole a bike and asked for forgiveness. 2. War does not determine who is right - only who is left. 3. Evening news is where they begin with 'Good evening', and then proceed to tell you why it isn't. 4. If 4 out of 5 people SUFFER from diarrhea... does that mean that one enjoys it? 5. Always borrow money from a pessimist. He won't expect it back. 6. When tempted to fight fire with fire, remember that the Fire Department usually uses water. 7. Change is inevitable, except from a vending machine. 8. Archeologist: someone whose career lies in ruins. 9. A bus station is where a bus stops. A train station is where a train stops. On my desk, I have a work station... 10. Nostalgia isn't what it used to be. This morning, I woke up at 7:30. School starts at 7:50.
I got there in time. 4:10 came around, and I stepped out of my car to walk into an optic appointment. I left my lights on. I came back outside at 4:50. My car battery didn't die. 7:30 PM, twelve hours after initially waking up. I walked out of work, fished my keys out of my pocket, and pressed the button to unlock my car door. I pressed it again. And again. And again. Why was it not unlocking? Oh. I left my lights on for the second time in one day. Guess my luck ran out. I had to go find someone to jumpstart my car. Life often gets jam-packed with events, both seen and unforeseen, and how I wish I had made this recipe last night to make this morning a little easier! Something simple like this oatmeal can set the tone of the day to a more relaxed, healthy, and enjoyable vibe! So, next time you foresee a busy day ahead of you, make this oatmeal the night before and enjoy. It is great hot and cold, and you can add many variations to it. I have seen carrot cake overnight oats, chocolate overnight oats, cinnamon-apple overnight oats, and more. But if you want a simple, versatile recipe for oatmeal (one for which you miraculously have all the ingredients), then this is for you. Ingredients:
When people ask me about my experience as an exchange student, they inevitably inquire whether I knew how to speak German before I arrived in Austria. The answer is yes (and I am so glad that I did), but I could have had a perfectly wonderful experience even if I had not known German.
When exchange students come to the United States from other countries, they usually know how to speak English very well (sometimes their English is even better than the English of those of us who have lived in the U.S. all our lives). Since they know the language, these exchange students thrive in their host schools and communities. They form friendships quickly and excel in school. The downside of living in a country that speaks a dominant world language is that we do not place enough emphasis on learning other languages in school. My Australian friends who traveled to Austria (note: keep Austria and Australia straight when reading this!) through the same exchange program as me expressed similar discontent with the language offerings at their Australian schools. Although I took German I-IV the year before I traveled to Austria, most Austrians were extremely impressed that I knew German at all. Most exchange students who come to Austria do not know German before arriving there. While it does not take long to pick up another language in a foreign country if you study and make a conscious effort to immerse yourself, knowing the language beforehand can give you a head start in making friends and navigating your new environment. For example, the exchange student from Afghanistan, who knew at least four languages and was quite fluent in German, had no issue making friends at school and was quite popular. Knowing German also made me feel more empowered and independent, and those two feelings alone were worth the hours I put into my German courses. So, if you are planning on traveling to a foreign country for any more than three or four weeks at a time, or if you are thinking about being an exchange student or studying abroad, I would highly advise learning a substantial amount of that country's language before your departure. I recommend the following three actions:
Good luck!! |
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