One of the greatest things you can do for your health is connect with other people. Make a batch of BHW's all-time favorite granola and share it with a friend, family member, teacher, co-worker or neighbor. Make a batch for yourself too!
3 cups rolled oats
1 1⁄4 cup raw almonds
1⁄2 cup sunflower seeds
3⁄4 cup unsweetened coconut flakes
1⁄2 cup plus 2 tablespoons brown rice syrup
3 tablespoons olive oil
1 tablespoon vanilla extract
11⁄2 teaspoons pumpkin pie spice
2/3 cup dried cranberries
Preheat the oven to 300 degrees. Mix oats, almonds, sunflower seeds and coconut in a large bowl. In a small bowl, stir together the brown rice syrup, olive oil, vanilla extract and pumpkin pie spice. Pour the combined liquids over the oat mixture and toss to coat evenly. Spread in a thin layer on two sheet trays. Place in the oven for 30 minutes, stirring once at the 15-minute mark. Remove granola from the oven and allow to cool for about 10 minutes before adding the cranberries. Be creative and mix in other nutrient dense options like pumpkin seeds, chia seeds or different dried fruits. Serve with almond milk or greek yogurt.
I don't know about you, but lately I have been TIRED! I decided to take some time to pay attention to why I am so tired to help me get to the root of it. From my exploration, I realize I am fatigued because I am stressed and disconnected - disconnected from myself. I am craving some time to "just be".
With so much going on in everyday life it is hard to take a moment to slow down and take care of one's self. This is one of the first things I talk about with my clients as it is difficult to do for most. We are wired to do things for others and we can get stuck in a constant state of "doing" versus "being". When we lose sight of ourselves, stress can present itself in many unhealthy ways (i.e. food cravings, mood swings, fatigue). I inherently believe healthy living starts with the individual, which leads to a ripple effect for everyone the individual spends time with; therefore, it is important to practice self care.
Self care comes in many forms and the first step is to make a commitment to YOU. Be Healthy Within's tenets of healthy living are ways in which we all can implement self-care: enjoy nutrient-dense food, exercise, cultivate personal connections, develop work/life satisfaction and make time for oneself. Self-care may be as straightforward as adding a new healthy food to the daily routine, taking a moment to enjoy nature or carving out some time to just be. This morning, I decided to mix up my rushed routine a little bit and skip a non-mandatory activity. As I took time to "just be", I sat down, ate my breakfast and was presented with the beautiful image below. The simple shape of the berry in the form of a heart was the message I needed to feel recharged and reconnected with myself. Bonus, I even gathered motivation to write my first blog post :-).
What are ways that you practice self-care? Feel free to share in the comments box below and enjoy one of my favorite, nutrient-dense meals.
Vanilla Chia Pudding
2/3 cup chia seeds
2 cups unsweetened almond milk
1/2 teaspoon pure vanilla extract (optional)
Combine ingredients in glass bowl with lid. Shake to combine ingredients thoroughly. Place in fridge overnight. Scoop out a bowl and add your favorite berries, almonds and sprinkle some cinnamon on top!
This is so easy to have ready to go! Chia seeds are a great source of omega 3’s and are high in protein and fiber.
Be Healthy Within Blog
Hi, I'm Carolyn, a health coach, clinical counselor and mother of four. I believe healthy living starts with the individual, which creates a ripple effect for others.