4-Ingredient Protein Pancakes

Benefits of this recipe: pancakes. Protein. Four ingredients. Need I say more???

You know how most blogs make you scroll down for like 5 minutes until you get to the actual recipe? Not this blog. You’re welcome.

Ingredients:

2 Tbsp. Whey protein powder (vanilla, or get creative! I used pumpkin spice protein)

1 banana, ripe (not overripe, that will make pancakes mushier)

2 eggs (medium or large)

1/8 tsp. Baking soda

Optional: cinnamon, vanilla extract

Directions:

Mash banana & eggs together with a fork. Mix in protein powder & baking soda until smooth consistency.

Heat frying pan over medium-high heat. Add pasteurized butter (like Kerry Gold) and when it’s sizzling, add your batter to pan.

Cook on one side until the edges start turning more opaque. Flip, cook for another 2-3 minutes. That’s it!

I topped w pure maple syrup, but you could add peanut butter, almond butter, whatever you have. Get creative!

Oh, and be sure to subscribe below for more recipes & wellness tips! 

4-Ingredient Almond Butter Cups


These seriously give me life. If you are following a ketogenic diet plan, these are also known as “fat bombs.” They’re filled with healthy fat & are super yummy! This is how I satisfy my sweet tooth on the reg y’all. Without any guilt or bloating or inflammation. Heck yes, I’ll take it!

Ingredients:

4 Tbsp Coconut Oil

4 Tbsp Chocolate protein powder** (your choice, I used Shakeology bc that’s what I had!)

6-8 tsp. almond butter (or other nut butter of your choice)

3 Tbsp. unsweetened shredded coconut (Optional)

Directions:

1. Place all ingredients (except shredded coconut) in Pyrex glass measuring cup or other microwave-safe dish. (You can also heat this on low heat on stove). The reason I suggest a Pyrex measuring cup is because it has a spouted edge to pour from. Otherwise this might get messy. 😉

2. Microwave or heat until coconut oil is melted. Mix everything together until smooth. Stir in shredded coconut.

3. Pour into mini baking cups (I found cute wrappers at Whole Foods) & place in fridge or freezer to harden.

Note: coconut oil is soft/liquid at room temperature. These need to be kept in the fridge or freezer until ready to eat. Another tip: I placed the mini muffin wrappers inside a muffin pan in case I accidentally over-poured.

**also, if the protein powder you used isn’t sweet enough for your taste, add a couple drops of liquid stevia.

Enjoy!  Subscribe below to receive updates when I post other amazing, simple, healthy recipes or other fitness & lifestyle tips!

Nutmeal

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Ingredients:

1/4 c. cashews (whole, not roasted or salted)

1/4 c. pecans

1/4 tsp. ground ginger

1/4 tsp. cinnamon

2 Tbsp. flax seeds (I used coarsely ground)

1 egg

1/2 c. unsweetened almond or coconut milk

1 Tbsp. almond butter

celtic sea salt, “real” salt, or pink Himalayan salt, to taste (just a dash)

Instructions:

1. Blend nuts, spices, & flax seeds in blender until coarse texture.

2. In a pot, whisk your milk & egg together. Then add nut mixture & almond butter.

3. Cook over medium heat, stirring, for about 4-5 minutes or until desired consistency.

4. Top with berries, granola, shredded coconut, more cinnamon, whatever! 🙂

Enjoy!  And for more healthy, easy recipes, fitness & wellness tips, and more, enter your name & email address below! 🙂

Creamy Chipotle Dressing

Ever since I made this recipe from Dora’s Table, I’ve been in love. It is addictive, it’s easy to make, it’s raw vegan, and it goes well on (almost) everything.

Use it as a sauce mixed with pasta. Use it as a salad dressing on top of greens, avocado, red onion, cucumber, and cilantro. Drool.

1/2 cup raw almonds

1/4 cup unsweetened plain almond milk

1 Chipotle in adobo sauce

1 clove garlic

3/4 cup water

1/2 cup canned fire-roasted tomatoes (I used Muir glen)

1 tbsp. Fresh lemon juice

Himalayan pink salt or sea salt to taste

Blend all ingredients in high-speed blender (I use my Vitamix) and enjoy. I find this keeps well in the refrigerator for 2-3 days.

Enjoy!  And subscribe below to get email updates when I post amazing, healthy, easy recipes and other fitness/wellness tips!

5 Easy Habits to Get Healthier Now

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Tongue scraping

This is an ancient Ayurvedic practice that Western medicine is beginning to acknowledge as productive to oral health. Did you know that a coating of residue (including toxins and yucky bacteria) on the tongue is what leads to bad breath? You may have learned to brush your tongue, but I have bad news for you. All that does is push the bacteria around. Tongue scraping eliminates it. Getting rid of the coating on the tongue also leads to greater sensitivity of the taste buds; meaning, your food will be tastier. Wouldn’t it be nice to be satisfied with less food? Less food = less unnecessary weight on the body. We all know this. The process of tongue scraping is so quick and simple, there’s really no excuse to not do it. You simply take each end of the tongue scraper in your hands, start at the back of the tongue, and add gentle pressure, scraping from back to front, rinsing in between. Repeat about 5 times. I’m telling you, your mouth will feel cleaner. You can buy a tongue scraper here.

 

 

Switch to Whole Foods

 

No, I don’t necessarily mean the grocery store. You don’t have to drive to another town to find a Whole Foods market. A whole food means a food that is in its complete form, with no additions. Ingredients: 1. An apple is a whole food. A carrot is a whole food. An almond is a whole food. I like what author Michael Pollan says: “eat food. Not too much. Mostly plants.” What he’s saying is, avoid stuff with a million ingredients. Actually, more than 5 ingredients and you’re going down a road leading to nothing good. If this is too difficult for you, at least start reading the Ingredients on your box o’ food, and avoid anything with the words “hydrogenated”, “palm oil”, “carrageenan”, “maltodextrin”, and “aspartame”. That’s a solid place to start.

 

 

Drink Organic, Fair Trade Coffee (ditch the K-cups)

 

If you’re like most Americans, you drink coffee. If you’re like me, you have a slight obsession that borders on unhealthy. Nevertheless, we’re not here to judge. Coffee is delicious. However, I encourage you to do the environment a favor and stop using the disposable K-cups in your Keurig. I’m not saying to throw out your Keurig…that would be wasteful. Instead, buy a couple reusable, refillable little cups. Buy a bag of high quality, organic coffee. You’ll find that the coffee will last a lot longer, you’ll save money, and you’ll feel good about helping the planet. You can buy some on Amazon here.

Better yet, get yourself a French press.  You’ll feel like a badass, and the coffee honestly does taste better.  I got this adorable one that I take to work with me – it’s enough for one cup (there are larger ones as well).  Check it out here.

 

Begin a Daily Gratitude Practice

 

Get a cute little journal. Find 5 minutes to yourself either in the early morning or before bed. Grab a cozy spot, a cup of tea, and light a candle. Create a sacred space, and get to writing. Write what you’re grateful for. If you’re having a difficult time and grasping at straws, start with something very basic and primal. “I’m grateful for shelter and warmth”, might be a nice a place to begin, particularly if you live in New England like me, where the winters are bitter cold. “I’m grateful that my body carries me through the day and moves me from place to place.” It might seem silly, but it has been shown that gratitude and joy are directly correlated. This is no coincidence. The more we acknowledge all that we have, the more satisfied and fulfilled we can feel.

 

Incorporate Yoga into your Life

 

If you’re a seasoned yoga, or know the basics, try to fit 30 minutes in a day. No need to go to a yoga class, or pop in a DVD. Just roll out your mat and flow through 10 sun salutations, surya namaskar A (see photo below for instructions). If you have no clue what I’m talking about, click the menu at the top of this website and go to “private yoga instruction”, and schedule a session with me (if you live in CT). Even if you don’t live nearby, feel free to email me and I’ll give you some personal recommendations. So, 10 sun salutations, followed by 10 dirgha breaths, followed by 10 minutes of nadi shodhana, and finally, 5 minutes of meditating on the breath.

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Sat Nam,

Steph xo

Project Happy

“Happiness is a thing to be practiced, like the violin.” John Lubbock, whoever you are, you’re a smart man.

I was drawn to this quote in particular, because in fact I used to play the violin, for about 10 years throughout elementary, middle, and high school. And as a musician, practice you must! Although I’m sure there were times in which my parents regretted encouraging me to play an instrument.

My violin is now collecting cobwebs somewhere in the depths of my closet. I always say I’ll take it out to play again one day…

But whether you play an instrument or not, happiness my friends, is something worth practicing.

I’ve never been the cheerleader type. You know, perky and smiley and all those other exaggerated cheerful qualities. Quite the opposite in fact. I was always an inquisitive, thoughtful, serious sort of child. Perhaps even a dark little thing at times. In second grade, when we were asked to write about a particular topic in our daily journals, such as: “What do you like about yourself?” I would write something like, “I don’t like anything about myself, I’m not good at anything.” Holy perfectionism!

No, a cheerful disposition never came naturally for me. Upon seeing a company of men getting all their equipment ready to cut down some trees at my next-door neighbor’s house, eight-year-old little me marched right over there with an 8″x 11″ hand-drawn sign that read: “STOP KILLING THE TREES!!!” The utter horror and injustice of such a crime was real and important to me. I was jaded by the age of 10.

But as I approach 30, I’m becoming that cheerful, happy person.  I’ve still got my edge and introversion, which are parts of my personality that will never go away, and I’m fine with that.  I’ve simply learned that what I focus on has changed.  Now (not all the time, but enough of the time), I focus on my vision.  That place where I see myself in a couple of years time.  Living on my metaphorical mountaintop, yet more connected than ever.

It’s a rad thought.

Sip a Cup of Positivitea

Whenever I feel happy, I try to record it.  Write it down, snap a silly selfie, wiggle my shoulders and belt out an NSYNC holiday song, smother one of my dogs with hugs and kisses, dig in dirt, stare at some trees, whatever.  I wrote the following in my journal just two weeks ago…and last night I cried and cried until the veins on my temples popped like on the biceps of bodybuilders.  Where had that joy gone?  Why can’t I keep it in my locket and open it whenever I need my mojo back?  It’s so easy to get sucked into the quicksand of sadness.  But the more I get to know myself, the quicker my recovery time is.  Why?  Because I know what specific things I can do to lift my spirits.  I can fake an obnoxious smile until my cheeks hurt (see photo).  I can read poetry, or an inspiring story.  I can curl up under a heated throw and eat dark chocolate chips out of the bag.  I can sip tea and tell myself, “you are worth it.  You have a birthright to be happy.”  And there it is.  My cup of positivitea.  It is my foremost goal in life to discover what it is that makes me/people/communities happy.

10.3.15 Journal Entry

I feel so inexplicably wonderful in this moment.  Full of love, devoid of anxiety, relaxed, and grateful.  I smile because I am blessed.  Suddenly, I noticed that I was brimming with love and I was not trying.  Maybe my metta meditation has worked.  Maybe I’m moving closer to my dharma and that makes me feel hopeful.  Maybe it’s just that there’s nothing going horribly wrong right now.

I feel held by something greater than myself.  Quiet, soft, my body billows like a down comforter.  Self-love, perhaps, is the culprit, the wellspring.  Maybe that’s what this feeling is.  The idea that I am in charge of my life.  That I have the passion and the inspiration to be successful no matter what I end up doing.  Maybe I’m starting to enjoy the journey.  Trust the process.  Know, deep in my gut, that everything will be as it should be, and so I can let go of my worrying about it all.  This is a remarkable feeling.

Next I think, “I hope this never ends.”  Clinging to comfort.  Buddhism says grasping causes suffering.  I am mindful enough to recognize this knee-jerk reaction to clutch to comfort.

As I began writing this, halfway through the page I started to feel that old pang in my chest come up again, like that stubborn eyebrow hair you keep on plucking.  I wonder if that anxiety comes from not wanting this happiness to end.  Or maybe the anxiety comes from the ever-increasing hushed words of the self-critic, who could be suggesting that I don’t deserve this happiness, and it, in fact, won’t last, and I’ll be back to discomfort and dissatisfaction.  Even still, I feel pretty darn rooted in the belief that I can accomplish anything, and I no longer need to seek approval.

I’m an adult.  I have to remember that.  Sometimes I still feel like a child.  But I’m an adult.  A fierce, compassionate, innovative healer.  I can eat popcorn for dinner and soup for breakfast if I want to.  It’s exhilarating to start to release perfectionism, approval-seeking, whatever.  I am happy being me.  Finally!

What dream of yours seems so outlandish, that it couldn’t possibly materialize into reality?  I challenge you to challenge that belief.  Instead, say, “why not?”  Why can’t this dream happen?  Pay attention to what stories you might be telling yourself.  Write them down.  We’re about to turn all of that on it’s head and chuck it into the ocean.

xo Steph

Lean Into Joy

This is a poem I entered into my school’s poetry contest. My poem placed, I scored some cash, and more importantly, a spot in the next publication of The Beacon, the school’s creative writing magazine. Today I read this poem in front of an audience of people (most of whom were there because it was a class requirement). I’ve never been much for public speaking. But something about sharing it made me feel all squishy and warm inside. Truth be told, I didn’t feel much of a connection to this poem, until I realized what it’s all about (sometimes I don’t write the poem, the poem writes me). It’s about gratitude for yourself. A deep appreciation and satisfaction in your capabilities and gifts. It’s about connecting with your inner flame, your lifeblood. It’s about linking with “your people”, finding the ones who “get you”. Your place in the world is right around the corner, if you haven’t already found it. It’s also inside yourself, if you dare to get that close.

Lean into joy
In its simplest form.
Find it in the questions
You commit to memory and
hold in your heart.

Maybe some things
Are meant to be unseen.
Maybe, we focus our attention
on what sustains us.

Look, I mean truly look,
Deep down into the well of your soul.
If you drop a coin and make a wish,
Will you hear the pleasant plop
of the penny reaching water?
Or will it land among dust and debris,
Where water was once abundant?

Seek out moments,
Experiences that energize and delight.
Learn what fills your well again.
Wealth is not found in material form,
But in the ecstatic joy and passion
That fills our well to overflowing.

Our hearts have no time for the trivial
When there are wondrous landscapes to discover.
Untold stories,
Unwritten memories,
Pieces of personality,
Fragments of our true essence;
The hidden corners of our being
That we guard and conceal from the world.

Take this brief life in stride.
Gather all the brightest pieces
into your box of jewels,
And lean into joy.

Trusting Your Inner Compass

Remember the times before GPS?  Yeah, me neither.  I do remember typing my destination address into Mapquest’s magical navigator, and scribbling down the directions on a scrap of paper, dashing in my car, and whizzing on my way.

Many times, I still got lost.  But that was half the fun of it, wasn’t it?  It was part of the adventure and emblazoned anxiety.

Now, we set out on a journey and it’s no longer really a journey.  We’ve become so reliant on information systems outside ourselves, and lost touch with our own inner compass.

Do you see where I’m going with this?  We try to control the events of our lives, set reminders on our phones, tweet and post and scroll, clutching fervently to whatever seems to be working for us.  Distractions from ourselves.  Whatever it takes to get us to our pre-determined destination crafted by the thinking (vs. intuitive) mind, that’s what we’re going to do.  Steps A-Z.  In sequential order.

Well what happens when our plan runs off the tracks?  When T comes before B?  When someone throws a wrench in our perfectly prescribed timeline to “Z” destination?  I can tell you what happens for me.  I become disappointed, confused, angry, bitter, sad, and usually, defeated.  I forget the entire journey, throw away the destination, and move on to devise another plan.

Maybe I don’t need to do all that planning.  Hmm, there’s an idea.  Maybe it makes more sense to follow signs, landmarks, breadcrumbs, garden gnomes.  (Ok, probably not the last one).  At least I won’t be so attached to a rigid outcome.

I think by allowing myself to stray, to wander, to try different hats and shoes and scarves on, I can free myself from the anxiety of reaching that pre-set destination.  Maybe I’m already where I’m supposed to be, in every moment.  And the more I’m fully here and awake in each moment, the easier it will become to follow the flags, lights, and arrows pointing me to my next excursion.

This of course, requires trust in some force greater than myself, and also great trust in myself.  I used to ignore, shove aside, and snuff out my intuitive sense.  I’d shush that hushed voice that was actually guiding me.  I did things that didn’t align with what felt right to me, or true to my essential nature.

The more I denied my inner compass, the more lost I became.  But now, I feel like I’m starting to rest in the knowledge that I will listen to ME, and also take some hints and nudges from God/Universe/Spiritual Law/whatever IT is…because that resides in me.

The answers reveal themselves like dominoes clicking gently against each other, spiraling and weaving and knowing exactly where they are headed.

Steph xo