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Oatmeal Chocolate Chip Cookies | Nutrition Stripped


This crispy and delicious Oatmeal Chocolate Chip Cookies are gluten-free and super easy to make!

By now we all know it is super important to add fiber to our diet, but it’s also important to enjoy the little things in life. Like these fiber-rich Oatmeal Chocolate Chip Cookies! By using coconut sugar you get a naturally sweet flavor, and almond flour lends a nutty boost of protein.

Cookies for now and later

It’s tough to beat fresh baked cookies, still warm from the oven. Whether you’re cozied up on the couch with a hot cup of tea or standing in the kitchen (my personal favorite), something about the smell of fresh cookies makes everything a little better.

If you’re on team fresh cookie too, just follow our lead. We like to split half the batch, wrap it tightly in plastic wrap or our favorite glass storage containers and store in the fridge for a rainy day. This Oatmeal Chocolate Chip Cookie dough can last in the fridge for up to 10 days before baking.



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Wellness

Buffalo Tempeh Nourish Bowl | Nutrition Stripped


Spice up your next meal with this Buffalo Tempeh Nourish Bowl with creamy cooling vegan Cashew Ranch Dressing.

There’s a new nourishing bowl in town that has us seeing red (in a good way)! This Buffalo Tempeh Nourish Bowl combines all our favorite things — perfectly fluffy quinoa, zingy buffalo sauce, and Massaged Kale Salad.

We made this recipe at home three times last week, no kidding! The best thing is it is meal prep friendly. Make everything easier on yourself by cooking a double batch of his recipe and storing it in our favorite Glass Containers for up to one 1 week in the fridge. Just reheat quinoa and tempeh and serve!

Protein

Use whatever protein you enjoy to fit your unique eating habits. Our favorite vegan-friendly option for this recipe is tempeh or the easiest Crispy Tofu, but it works great with chicken or fish too!

For more information about animal proteins, what to look for, and how to shop for animal proteins check out our article Guide to Eating Animal Protein. Also, check out our factory farming article as it relates to animal proteins.

Healthy Hack

We’ve accidentally scorched our fair share of quinoa in our day using the usual “steaming method”. Learn from our mistakes, the next time you make quinoa at home, try this handy method.

  • Rinse your quinoa! Quinoa shells have a thin coating of saponin that can make it taste bitter. Rinse under cold water until water runs clear.
  • In a medium saucepan, heat water until boiling, add a pinch of salt for taste.
  • Add rinsed quinoa, and cook, similar to that of cooking pasta, until tender. Stirring occasionally so the quinoa doesn’t clump together.
  • Strain quinoa through a fine-mesh strainer and return to pan and let rest for about 3 minutes. fluff with a fork and serve.

 



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Wellness

The Subconscious Mind | Nutrition Stripped


Your subconscious mind is a powerful piece of who you are. As such, it impacts your thoughts, feelings, behaviors, and tendencies. Understanding the subconscious mind allows you to use it to your advantage and guide you towards accomplishing your goals.

What Is Your Subconscious?

Have you ever wondered how you’re able to remember so many things without consciously thinking about them?

Well, think about how little you knew when you were born. At the bare minimum, you were taught how to walk, eat and talk at a very young age. Chances are at this point you don’t think very much about walking, talking or eating. You just do these things.

Since learning said skills, how many more skills have you learned? How much more knowledge have you gained? And what about your emotional experiences, how many of those have you had?

Your subconscious is responsible for holding, organizing and shuffling through all of this information on a daily basis.

The Conscious, Subconscious and Unconscious Mind

So where did the idea of the subconscious mind come from?

While I can’t say with certainty that Freud was the first person to develop the idea, he was certainly one of the first people to make it well known.

Sigmund Freud was a neurologist who is now known for his various theories and techniques within the realm of psychoanalysis. One of his theories involved a topographical model of the mind in the form of an iceberg. The model includes the conscious, subconscious and unconscious mind (1).

The Conscious Mind

At the tip of the iceberg lies the conscious mind. This part of the mind has the ability to direct our focus and also imagine things that are not actually real. Think of this as the director of your mind, the part of your mind calling the shots. Better yet, that constant dialogue taking place in your mind right now (2).

The Subconscious Mind

The subconscious mind comes next. This is where your memories are stored for quick recall – what your cell phone number is or the name of that new restaurant you liked. It’s also where more complex information is stored, such as your behavior patterns, feelings, and your recent recurring thoughts. Then we have the implicit knowledge, the skills and habits we’ve developed so well that we perform them without even having to think about them (3).

The Unconscious Mind

Lastly, we have the unconscious mind, where everything else is held. Memories that no longer have importance to us or memories that have been repressed due to trauma. Think of this as a library of information in the deepest part of your mind (4).

The Influence of Your Subconscious Mind

For our purposes, I want you to think of your subconscious mind as your lens of perception.

This is where all of your past experiences are held and therefore referred to as you experience new things. Because of this, your past can quite heavily influence your present. Let me explain.

Say you’re a painter and have been previously told over and over again that you’re terrible, have no skills and shouldn’t be a painter. Then one day someone tells you that you are an excellent painter.

Do you think you would be quick to accept the compliment and believe them? Possibly. But you may also be very likely to come up with an excuse for the compliment. Such as, “they’re only complimenting me to be nice, they don’t really mean it” or, “they only think I’m a good painter because they don’t know enough about painting”.

Does this sound familiar?

Our subconscious creates a lens of perception that we view reality through. That lens can be positive, negative or neutral, and it may vary depending upon the particular experiences you have had throughout your life.

If we manipulate that lens to reflect positive messages that reflect our goals and interests, our subconscious mind can help us rather than hinder us as we work to reach our goals.

Become Subconsciously Aware

Our subconscious has the power to either work with us or against us. From our daily conversations to specific goals we’re trying to achieve, our subconscious has a hand in it all.

While this lens is created by our past experiences, we have the power to influence and adjust that lens to our advantage through daily actions.

Positive Affirmations

Positive affirmations are having a moment right now, and it’s safe to say we’re here for it!

Not only have they been proven to aid those battling depression, anxiety, and low self-esteem, but they also have the ability to help mold our subconscious mind to help us reach our goals. Research has shown that the use of positive affirmations can be particularly successful in the context of implementing health-related behavior change (5). Your conscious state is essentially telling your subconscious what to remember, how to shape your lens.

Create affirmations that reflect your goals, ambitions, wants or needs. Keep your affirmations in the present tense. For example, you could say, “I am strong” or “I am successful” rather than “I will be strong” or “I will be successful”. Recite your affirmations in your head, out loud or write them down in a journal.

As you begin to practice positive affirmations you may feel silly, it can sometimes even feel trivial. But as time goes on, your confidence will build and you’ll start to reap the benefits of the affirmations. Stick with it and remember the goal you are working towards!

Visualization

Think back to recent memory, what is it you picture first? I’m willing to bet an image of some sort is popping into your mind as we speak. Additionally, chances are you’re not only visually picturing the memory in your mind, but you’re also remembering how you felt and maybe even what you were thinking.

Visualization is almost like taking positive affirmations a step further. It gives your subconscious some context. Visualization or mental imagery is a proven method for instilling health behavior change (6).

When using visualization, the key is to paint your subconscious a concrete picture; what does it look like, how do you feel, what emotions do you have. The more detail the better! You are picturing yourself in a particular situation you are working towards achieving.

Positive Surroundings

How many times have you heard the phrase, “you are the company you keep”?

We’re heavily influenced by our surroundings. Not only are we influenced by the people around us, but also the information we’re exposed to. Think about it, if you’re constantly hearing the same thing over and over again (whether it’s true or not), don’t you think your subconscious will eventually start to assume the same in one way or another?

Our subconscious is constantly absorbing information from our surroundings, whether intentionally or unintentionally (7). If the information we’re absorbing is positive and uplifting, our subconscious will start to reflect that. Surround yourself with people, places, resources and sources of information that positively reflect your goals and ambitions!

Meditation

From guided meditation to mindful meditation and transcendental meditation, they all allow you to take a step back, be in the now and succumb to relaxation.

Meditation has been heavily researched and subsequently proven successful in reducing stress, anxiety, high blood pressure and even insomnia (8).

In addition to these benefits, there are many people out there who believe we’re closest to acknowledging our subconscious when we’re in a state of meditation. Research has gone on to prove this theory as well, where meditators were more aware of their subconscious cues than those who did not practice meditation (9).

Try adding a form of meditation into your routine to help build your awareness of your subconscious mind!

Bottom Line

Take a minute to think inward; what are your greatest hopes, desires, goals, and ambitions? Do you find that you get in your own way when trying to achieve these aspirations? Do you sabotage your own success? If you do, you certainly aren’t alone.

Our subconscious is influenced by so much that is outside of our control. My hope is that you use this information to take back control, put your subconscious to work and get after those goals!

“Think you can, or think you can’t; either way you’ll be right.” – Henry Ford

Connect With Us

What did you think of the subconscious mind before reading this article? What’s one takeaway you may try and implement into your life? We would love to hear your thoughts on the subject! I’m sure someone else reading the article would as well. As always, you can connect with us outside of the website on Instagram via @nutritionstripped @nutritionstrippederica and #nutritionstripped #nswellnesscoaching.





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Wellness

Simple Shakshuka | Nutrition Stripped


This savory Simple Shakshuka is the perfect one-pan meal that is quick and easy and everyone will love!

Originating from parts of North Africa and the Middle East, Shakshuka relies heavily on delicious spices and herbs to create deep flavors that pair wonderfully with the acidic tomatoes and sweet peppers.

Spice It Up

Simple Shakshuka really is a blank-canvas meal. The spicy and rich tomato sauce is the perfect base to add hearty leafy greens, chopped nuts, sweet potatoes. There isn’t a wrong answer when it comes to ingredients so follow your heart (and your stomach) and get creative!

We love to serve our Simple Shakshuka with gluten-free bread, our favorite Jalepeño Cornbread, or fluffy quinoa.

Power Of Protein

Use whatever protein you enjoy to fit your unique eating habits.

If consuming animal proteins isn’t for you, such as the eggs used in this recipe, don’t worry! For a vegetarian option of this recipe just substitute the chicken with tofu, chickpeas, or chopped almonds (or all three!) and follow the recipe below.

For more information about animal proteins, what to look for, and how to shop for animal proteins check out our article Guide to Eating Animal Protein. Also, check out our factory farming article as it relates to animal proteins.

Leftovers?

Did someone say batch-cooking? Whether you’re a seasoned batch-cooking vet, or just learning the ropes, this Shakshuka (Eggs in Purgatory) is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite glass containers.



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Wellness

How To Stay Accountable | Nutrition Stripped


How can I stay accountable? Mastering accountability will help you to stay on top of deadlines, reach your goals and truly value your word.

What Is Accountability?

Think about all of the times you’ve made a decision, a choice or even a promise to yourself.

Maybe you’ve decided to take the stairs up to your office all week or to get to the gym on Monday morning. How many times have you gotten to the point of implementing the new habit or behavior change, and simply thought, “eh, not today”.

It’s that situation where we may lack accountability, not motivation or willpower, but accountability to see that practice through.

Being accountable means sticking to your commitments, having full transparency with yourself (i.e. being honest!), and keeping the promise you made to yourself. It means getting yourself out of bed at 5:45 am or walking up 5 flights of stairs with your work bag and lunch in hand simply because you made that promise to yourself.

Accountability is the act of being held responsible. It’s being answerable for actions or decisions you have made. It’s an essential, valuable trait to have for so many parts of your life. From work environments to relationships and behavior change, accountability has a hand in it all.

Despite its importance, accountability is something that many of us struggle with daily.

Why Is Accountability Important?

When we know exactly what to do, how to do it and when to do it, but it still just isn’t working, accountability is the last piece of the puzzle that will get you to the finish line.

Think of accountability as your follow-through, your ability to stick to your word. We can talk all day long about our big plans and intentions, but what is it all worth if we never actually make it happen?

Staying accountable means walking the walk.

How To Stay Accountable

So, now that we know how important staying accountable is, how do we actually do it?

Accountability is twofold. We first and foremost want to stay accountable to ourselves. When no one is around to see you or acknowledge your actions, accountability is the little push that gets you out of bed when you’re cozy and craving that bit of extra sleep.

But sometimes being accountable means staying accountable to others. It’s a combination of the two that has been proven to allow you to stay accountable throughout your life and reach the goals you set for yourself (1).

How To Stay Accountable To Yourself

Let’s start by getting that little voice in your head to start motivating you to stay accountable.

1. Write It All Down

We’ve said it once and we’ll say it again — write down your goals! Whether you’re a fan of planners and calendars or would rather a journal, writing down your goals has been proven time and time again to increase your chances of success.

More specifically, recent research has shown that we’re about 40 percent more likely to succeed if our goals are written down (2). Who doesn’t want an extra 40 percent chance of success!

When recording your goals and ambitions for accountability, be specific and be realistic. If this is your first go at maintaining an exercise schedule, starting off by committing to seven days per week of intense exercise probably isn’t the best way to proceed. Start slowly and build your way up!

Additionally, if you’re going to exercise, what kind of exercise are you going to do? Is there a specific class you’ll take? If so, what time does the class start? The more specific you are, the clearer the message is and the easier it is to adhere to.

Tangibly seeing your goals in front of you makes them real and concrete, undoubtedly increase your chances of remaining accountable.

2. Take It Step By Step

Let’s say you’ve always wanted to meal prep your meals but you just never seem to follow-through with your plans. Not only should you write down your goal of meal prepping, but also map out a schedule for when and how it will take place.

Take the time to create a schedule when you’re motivated and have decided to implement the new habit, behavior change or goal. This takes care of all of the heavy liftings ahead of time. That way, when it comes time to actually start the meal prepping, you already know what you have to do and when to start.

Be specific with your schedule; what day will the meal planning take place? Do you need to set a reminder so you don’t get sidetracked and forget? Know yourself and acknowledge your strengths and weaknesses. The more thought you put into the activity ahead of time, the more accountable you’ll be in the present moment.

3. Be Honest With Yourself

As cliché as it may sound, honesty truly is the best policy.

It’s easy to make excuses and rationalize your choices when you’re simply talking to yourself in your own head. Yet when things don’t go as planned or if you find yourself in a situation where you weren’t able to stay accountable, be honest with yourself.

Use that time to determine what went wrong, why you didn’t stay accountable and what you can do differently next time. We’re human, we all make mistakes. We just want to be sure to learn from them and move forward rather than repeat them and standstill.

4. Seek Out The Knowledge You Require

In order to stay accountable and stick to your decisions, you need to have the proper knowledge. Whatever the subject may be, educate yourself so you know how to properly apply yourself.

Educating yourself may involve doing some research on your own, but oftentimes your best bet is to work with a professional you can trust. Always seek out a credentialed, trustworthy individual within the given field.

For example, if you’re looking for guidance with meal planning or nutrition, always seek out a registered dietitian rather than someone who is unqualified and lacking credentials.

Working with a professional can also give you an extra layer of accountability, which we’ll discuss next.

How To Stay Accountable To Others

Research has shown that in order for us to truly remain accountable, we often need the support of others.

1. Talk About Your Goals

Whether it’s a professional you’re working with, your best friend, significant other or maybe even a workout buddy at the gym – talk to them about your goals! The more we verbalize and discuss our plans, the more responsible we feel for accomplishing them.

The next time you’re making a lifestyle change,  add a new step to your daily routine or sett a new goal for yourself, tell someone else about it. Once again, be as specific as possible! Tell them that you’re going to the gym at 6:00 am on Friday or that you’re trying to budget $50 per week to save up for that special trip.

By both verbalizing and writing down our goals we feel compelled to remain accountable and see it through to the end.

One of the main reasons we offer our monthly membership is to support you and others with accountability! Check it out if you haven’t already.

2. Be Honest With Others

Once you tell someone you’re going to do something, isn’t it difficult to tell them that you didn’t actually follow through with it when they ask? This is one of the reasons why talking about your goals with others is so important for accountability.

We also need to make sure that we’re honest. When things don’t quite go the way you had hoped and a friend asks why you didn’t follow through, always, always tell the truth. Be honest with them. If you were simply feeling unmotivated – say that! The more you acknowledge your weaknesses and weak points, the more likely you are to address them moving forward and prevent the situation from repeating itself.

It can be difficult, but sometimes it takes setting your ego aside to reach a state of complete accountability.

Connect With Us!

I would love to hear about your experiences with accountability. Is there anything I mentioned that you’re already doing? Is there something you’re doing that I didn’t discuss?

The more tips we can compile, the better! I’m sure someone else reading this article would love to hear what works for you. As always, you can connect with us outside of the website on Instagram via @nutritionstrippederica@nutritionstripped, #nutritionstripped, and #nswellnesscoaching.





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Wellness

White Bean Chili Verde | Nutrition Stripped


Add a little color to your meal-prep day with this delicious and easy White Bean Chili Verde!

This White Bean Chili Verde is the perfect balance between function and flavor. The green chiles add wonderful complex flavors and beautiful color, and the beans provide a boost of plant-based protein. Throw in the superfood effects from fresh cilantro and you have a batch-cooking friendly meal that checks all the boxes.

Protein

Chilis, soups, and stews have tons of extra protein potential, depending on your unique diet.

Use whatever protein you enjoy to fit your unique eating habits. Whether you prefer tofu, tempeh, or animal proteins, this chili is the perfect vessel, depending on your preference.

For more information about animal proteins, what to look for, and how to shop for animal proteins check out our article Guide to Eating Animal Protein. Also, check out our factory farming article as it relates to animal proteins.

Did someone say batch-cooking? Whether you’re a seasoned batch-cooking vet, or just learning the ropes, White Bean Chili Verde is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite glass containers.



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Plant-Based Green Bean Casserole | Nutrition Stripped


No matter what time of year, this healthy and easy to make Plant-Based Green Bean Casserole is sure to please any crowd.

Fresh green beans and herbs, and creamy plant-based mushroom soup come together to create the perfect side dish. Pureeing steamed cauliflower creates a creamy and rich texture without the need for dairy.

Cauliflower Power

The love of cauliflower runs deep here at NS. Partially because it’s one of my favorite vegetables to cook with because it’s so versatile and because the health benefits of cauliflower are notable!

Cauliflower has compounds involved in cancer protection that also help with decreasing inflammation, cardiovascular benefits, and digestive health. Sulforaphane found in cauliflower helps protect the digestive lining and prevents bacterial overgrowth such as H. pylori., and detoxification support.

Something for Everyone

Spoiler alert! Here’s a sneak peek of what we’re bringing to our next holiday gathering. Not only are these recipes packed with vitamins and nutrients, but they’re incredibly easy to make!

Did someone say batch-cooking? Whether you’re a seasoned batch-cooking pro, or just learning the ropes, this Plant-Based Green Bean Casserole is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite glass containers.



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Mashed Roasted Sweet Potatoes | Nutrition Stripped


These Mashed Roasted Sweet Potatoes are the perfect healthy side that is packed with nutrients and easy to make!

By Roasting the sweet potatoes in the oven, you get smooth and tender potatoes and a caramelized flavor profile you can’t get from boiling. Adding fresh thyme to this dish gives a savory festive fresh taste. Using gluten-free miso adds a rich earthy flavor pairs perfectly with the sweetness of the potatoes.

Check your labels

For gluten allergies, make sure to use white and red miso that is gluten-free. Red miso frequently contains barley, wheat, and rye, so make sure to check the labels if you have gluten sensitivity. We have personally used Miso Masters Organic miso for years which is gluten-free and perfect for these Mashed Roasted Sweet Potatoes.

There are plenty of ways to get the health benefits from adding miso to your diet. Try adding it to salad dressings, sauces, and glazes. Also, check out our favorite Warming Miso Soup!

Stripped

Health Benefits of Sweet Potatoes:

Sweet potatoes are a carbohydrate-rich, easy to digest, fiber-rich whole food. They’re a great source of vitamin A and beta-carotene where they contain over 600% DV in 1 cup! Since vitamin A is fat-soluble, be sure to consume them alongside a little fat.

Sweet potatoes also contain antioxidants and anti-inflammatory nutrients. Their fiber content aids our digestive health and also manages blood sugars. They’re a great post-workout food item since they contain easily digestible carbohydrates, a bit of simple sugars, fiber and potassium.

Beta-Carotene

Sweet potatoes, like carrots and other orange-colored fruits and vegetables, contain beta-carotene that gets converted into vitamin A in our body. Vitamin A is important for hair, skin, nails, vision, and plays a key role in immune function.

Fiber

You want to eat plenty of fiber to fill you up and keep your digestive system healthy, and sweet potatoes will provide that for you. You’ll get about four grams of fiber in one medium baked sweet potato. This also helps keep your blood sugar levels from peaking, then crashing, which means you’ll maintain a better energy level throughout the day.

Carbohydrates

To give your muscles plenty of energy to keep working hard, you need carbohydrates (and the glucose in carbs that keeps your body running)—and sweet potatoes offer up a solid source. You get a starchy 24 grams in on medium potato. Because they’re high in fiber, the carbs won’t spike your blood sugar and will keep your energy levels stable.



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