Not Good Enough: The All or Nothing Attitude

Not Good Enough: The All or Nothing Attitude

by | Aug 25, 2017 | Health, Home, Wellness

Sometimes I feel like my Type A personality gets the most of me.  I have a very motivated attitude so rest doesn’t come easy for me and I’m happiest when I can be productive.

At nighttime, when I look back on my day, I deem it a good day or a bad day based on what I accomplished.  If I tackled some chores, meal-prepped, applied to jobs, or knocked off things from my to-do list, then, it was a good day.  Other occasions, the day seems to escape me and I don’t do any of that.  If, for example, I couldn’t get the workout in that I wanted and instead sat around; if I browsed the internet too much; or, if I leisurely watched a movie, then, I deem it a bad day.

I have a vision of what I want my day to look like so I am frustrated with myself when I’m not making productive choices that help put my vision into action.  Not being productive = bad day.  So, I try to prevent the bad days from happening by pep talking myself through the choices I make with words like:

You can do this.

Try harder.

Push yourself.

Others can do this so why can’t you?

Toughen up.

You’re not doing enough.

Do these words provide motivation?  Maybe…but, one day, I realized my pep talks were more like demands.  The word choice was not coming from a place of encouragement but punishment.  Then, I found myself frequently saying words like:

You’re not good enough.

And so I tried harder.  I tried to keep myself from falling into the trap of unproductive days so that I wouldn’t feel bad about myself and so that I wouldn’t think such hateful things about myself.  Still, it happened.

For periods of time, I would feel fine.  For even longer periods, I continued to fall in the giant well of negative attitude and hurtful self-talk until I was drowning in problems.  I still had the same chores, I still had no job, my abs still didn’t pop, and I still had that to-do list with items that continued to stack up.  Where did that leave me?  I was frustrated, angry, and disappointed in myself.

It took a while but I realized that I should not have to feel that way.   Things are always going to come up.  If it’s not one problem, it’s another.  Yet, problems and tasks can’t be what controls my life.

I allowed myself to take on more work and exercise at an unhealthy level.  That is when the problems surfaced even more.  Slowly, I came to terms with the fact that I was overexerting myself.  As far as exercise goes, I overexerted myself because that was an area I could control.  Even though I felt like I wasn’t accomplishing enough, I still had the desire to be the champion of something!  I felt the need to DO MORE so that I could feel fulfilled.  My mentality was: if I didn’t do it ALL then I might as well be doing NOTHING.  If I didn’t push myself to the point of being burnt out, I might as well not do X thing in the first place.  It’s a sick way of thinking.

Temporarily, I lost the ability to tell what my body needed or what my overall self needed.  My mind wasn’t even conscious of this because I trained myself to be on GO, GO, GO mode all the time.  Thankfully, these days are different.  I’m not saying I can’t ever fall into the all or nothing attitude again.  I could.  In fact, I almost feel guilty when I want to indulge myself with that self-nurturing time.  It seems like so many people don’t take time for themselves and, yet, they still get things done.  Though, I’ve learned I can’t keep comparing myself to others.

If I feel like I need a break or want to say no to extra work that will only stress me out, I’ll do it.  That is because I’ve recognized how good I can also feel when I take the time for myself to foster my own personal health and well-being.  If that sounds selfish then so be it.  Besides, not every moment of every day can be occupied—nor should it be.  So I would rather fill up the time with what will enhance my spirit.  I know when I allow myself to rest and recharge, I’m a better version of me.

not good enough all or nothing attitude

I wrote this post because I see so many others pushing themselves for work, jobs, fitness, and more.  Consequently, I wanted to keep up and do it all, too!  Maybe I can, one day, but nothing has to happen all at once.  I believe that there is a middle ground where I can comfortably fit between the extremes of doing it all and doing nothing.  I haven’t got it all figured out yet but I know that I can’t do any of it without making me a priority.  Right now, the attitude I have is that I am enough and I am doing my best.

Green Banana Tahini Shake

Green Banana Tahini Shake

by | Aug 23, 2017 | Health, Home, Recipes

My love for tahini is almost a year long affair.  It’s wild to think I hadn’t ever tried tahini prior to that.  Heck, I was not even a fan of peanut butter two years ago.  YES.  I’m not kidding.  This girl was not a fan of nut butter.

I once heard that our taste buds change every 7 years.  I’m not sure how accurate that is so don’t take my word for it but I know our tastes are cyclical.  Whenever my last taste bud change last occurred it made me a fan of dark leafy greens, too.  Leafy greens used to taste like dry, bitter plants to me but I’ve come a long way.  Look at me now, putting both of them in my smoothie!

If you’ve seen or tried my classic Banana Tahini Shake, then you’ll be a fan of this one!  It is similar in texture but uses a few different ingredients to make it thick and shake-like.  Smoothies and shakes are both breakfast favorites of mine but, unlike smoothies, shakes are nice and thick!

Also, I’d describe the flavor of this shake as being refreshing.  It’s lightly sweetened but it tastes fresh thanks to the peppermint extract.  You could use fresh mint, or simply omit.  Though, I recommend it for a flavor booster!  You could even experiment by substituting your favorite food-grade extract.

Let me know what you come up with if you give this recipe a try!

green banana tahini shake

Green Banana Tahini Shake
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 shake
Ingredients
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seed
  • ½ cup water or milk of choice
  • A cube of frozen aloe vera juice, optional
  • A large handful of fresh baby greens ~ 1 heaping cup
  • 1 cup frozen cauliflower
  • ½ frozen banana
  • 1 ½ tbsp tahini
  • 4 drops peppermint extract
  • 1 scoop chocolate or vanilla protein powder ( I used chocolate)
  • 1 tbsp cacao powder, for enhanced chocolate flavor
Instructions
  1. Add the first three ingredients to the blender and let sit for 5 minutes. This will give the seeds a chance to expand and, thus, provide a thickening power to the shake. You can also prep and soak the seeds overnight, if desired.
  2. After the seeds have expanded, add the fresh greens and blend until smooth.
  3. Next, toss in the remaining ingredients and blend. If necessary, pour in an extra splash of water or milk.
  4. For the best experience, pour the shake into an empty tahini jar to enjoy!
Cocoa Coconut Rustic Banana Granola

Cocoa Coconut Rustic Banana Granola

by | Aug 21, 2017 | Health, Home, Recipes

This yummy Cocoa Coconut Rustic Banana Granola is brought to you thanks to Scharffen Berger’s Baking Chocolate.

Ever since I tried Nutrition Stripped’s Banana Maple Granola I have dreamed of recreating a chocolate or cocoa-infused version. Of course, you all know how I like my chocolate!  (i.e. Creamy Peanut Butter Chocolate Crisp Bars and Chocolate Cinnamon Breakfast Shake)  Typically, store-bought granola uses a lot of oil or a lot of liquid sweetener. In this case, banana serves to coat the granola and add some flavor while keeping the granola low in added oils and sugar!

For this granola, I used the Scharffen Berger’s 100% Unsweetened Dark Chocolate Cocoa Powder.  The quality cocoa powder is 100% cacao and therefore adds a great depth of flavor. As well, I added Scharffen Berger’s 100% Unsweetened Cacao Nibs to up the smoky depth and create a crunchy texture in the granola.

cocoa coconut rustic banana granola

I’m curious, how do you all enjoy granola?  At breakfast time, I love adding granola to the top of my smoothies or parfaits for a delicious crunch. Also, if you haven’t tried using homemade granola as a cereal then you must! Store it in a container in the freezer for when the granola craving hits! Then, simply pour it into a bowl with milk and enjoy! It makes for quite a filling meal!

Disclaimer: I call this granola cocoa granola and not chocolate granola for a reason.

Personally, I like the light cocoa flavor without the sugar. Instead of sugar I use caramelized bananas to provided sweetness. If desired, you can still make the granola a bit sweeter like chocolate with the addition of some coconut sugar. See the recipe for amounts. Lastly, I know the recipe calls for many ingredients but granola is flexible. For a variation, you could swap in more oats, nuts, seeds, or quinoa for any ingredient you may not have enough of. Plus, the recipe can be cut in half and still bake up in the same amount of time. 👊

I’VE GOT YOU COVERED 😉

cocoa coconut rustic banana granola

Cocoa Coconut Rustic Granola
Recipe Type: Breakfast, Snack
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: ~3 1/2 cups granola
This granola is a texture-lover’s dream! It has oats and coconut and nuts. Caramelized bananas help make this granola a low-sugar and low-fat treat.
Ingredients
  • 2 medium-large ripe bananas*
  • 1 tbsp coconut oil
  • 1 ½ tsp vanilla extract
  • ½ tsp cinnamon
  • 2 tbsp unsweetened cocoa or cacao powder
  • 1-2 tbsp coconut sugar, optional**
  • ¼ tsp fine sea salt
  • 2 tbsp unsweetened cacao nibs
  • 1 cup old fashioned rolled oats
  • 1/2 cup unsweetened coconut flakes
  • 1/2 cup unsweetened coconut chips
  • 1 cup nuts/seeds of choice (cashews. almonds, or pepitas would be great!)
Instructions
  1. First, preheat the oven to 375 degrees Fahrenheit. Spread out banana halves onto a lined baking sheet and roast for 15 minutes. I know, it’s an extra step, but this helps caramelize the bananas to bring out sweetness. From here, you may proceed with the recipe.
  2. Remove the bananas from the oven after they appear to be soft and caramelized. Then, turn the temperature down to 300 degrees Fahrenheit. (Tip: keep the oven door open to let out some of the heat)
  3. In a bowl, mash up the bananas until no clumps remain (I had about 3/4 cup worth of mashed banana). Next, add in the oil, vanilla, cinnamon, cocoa powder, salt, and sugar, if using.
  4. Now, dump in all of the oats, nuts, coconut, and cacao nibs. Mix well.
  5. Spread mixture out on a lined baking sheet or a lightly greased baking sheet.
  6. Bake for 25-30 minutes or until no soft pieces of granola remain. If desired, stir the granola halfway through baking to break apart clumps.
Notes
*You really need ripe bananas for this recipe. I used very spotted, not black, bananas. Bananas are at their peak sweetness when they are very spotted. Black bananas, on the other hand, have an earthy taste to them. They could work but the end result of the granola may not be as sweet.[br]**My taste buds are pretty content with lightly-sweetened food. Go ahead and taste the granola before putting it in the oven and see if it works for you—add in the coconut sugar if you want some sweetness.

Additional notes: The photos show a half batch of the granola because I went through several baking trials and ran low on some ingredients x)

My recipe is adapted from Nutrition Stripped’s Banana Maple Granola.

A final thank you goes out to Scharffen Berger for allowing me to create a recipe using their fabulous baking chocolate products!

 

Beet and Greens Protein Smoothie

Beet and Greens Protein Smoothie

by | Aug 11, 2017 | Health, Home, Recipes

Oftentimes, I make some really fantastic smoothies and I don’t measure.  If you know me, I’m all about cooking with as few utensils as possible!  Simply, a handful of frozen this or that and a dollop of nut butter save me from having to wash measuring cups.  As much as I love smoothies, I dislike having to wash the blender and blades so I want to minimize dirty dishes!  For the sake of perfecting my beet and greens smoothie, I whipped out the measuring cups.

As you know from my Beet Brownies and Beet-filled Recipes Round-Up, beets are one of my favorite vegetables to cook with.  Previously, I’ve added beets to smoothies but they have a way of taking over and overwhelming the smoothie.  They are just as sweet as berries and filled with antioxidants so I decided to try subbing my usual berries for a quarter of a roasted beet.  That was the perfect subtle way to sneak in the beet and keep the smoothie lightly sweet.

Also, just like my Carrot Mango Tumeric Smoothie, this Beet and Greens Smoothie is a thinner consistency.  I like my thick shakes but right now I’m on a kick with these drinkable smoothies.  Though, it’s not so thin that you couldn’t use a spoon—I still do! 😉

Additionally, I’ve been adding ashwaganda and maca powder to my smoothies for the past few months.  I use Maju Superfoods brand which is affordable and a little bit of powder really goes a long way.  They are not necessary for taste but they have health benefits, such as hormonal regulation, that I enjoy.  It’s a little soon for me to see benefits but smoothies are the easiest way to incorporate them!  Of course, you can totally make the smoothie without the boosters.

Let me know what you think if you try out this Beet and Greens Smoothie! 🙂

beet and greens smoothie

Beet and Greens Protein Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
This smoothie makes perfect use of the beetroot and its greens. Any leafy greens will work though! The ingredient combination makes for one modest-sized smoothie. It’s sweet and zippy and so refreshing!
Ingredients
  • 2 handfuls ~ 1 cup fresh or frozen leafy greens (I used beet greens)
  • ¾ cup cashew milk or chai tea*
  • ½ cup sliced and frozen zucchini
  • ½ medium frozen banana
  • ¼ large roasted and frozen beet root ~ ¼ cup
  • ½ inch knob of frozen or fresh ginger root
  • a cube of frozen aloe vera juice (optional)
  • 1 tsp cacao powder
  • a scoop chocolate plant-based protein
  • 1 tbsp ground flax
  • ½- 1 tsp cinnamon
  • 1 tbsp almond butter
  • ½ tsp ashwaganda root powder (optional)
  • ½ maca powder (optional)
Instructions
  1. First, add the greens and liquid to a blender and blend up until smooth. I find this prevents difficult-to-break-down greens from leaving flakes in the end result. If you have a high powered blender, feel free to throw everything in at once.
  2. Next, add in the all of the rest of the ingredients and powders, if using. I find it best to throw the frozen ingredients on top of the powders so that they don’t fly up and stick to the sides of the blender.
  3. Finally, enjoy the smoothie as is, with a sprinkle of extra cinnamon, coconut flakes, or some granola on top.
Notes
*Milk is the preferred choice in a smoothie but I tried some brewed and cooled chai tea in it and that tasted wonderful! Feel free to use chai or herbal tea for an added depth of flavor!
Carrot Mango Tumeric Smoothie

Carrot Mango Tumeric Smoothie

by | Aug 9, 2017 | Health, Home, Recipes

As much as I love berries in a smoothie, I hardly make the same smoothie twice.  I like to change up my smoothies and they vary based on what I have on hand.  Fortunately, carrot is a vegetable that I pretty much always have on hand.  At times, I may even go through a 4-5lb bag of carrots in two weeks!

So, carrots are a recommended vegetable for my follicular phase and I’ve found a way to sneak them into a smoothie without it tasting like carrot mush.  Additionally, I have a huge bag of frozen mango in my freezer that I’ve been stumped on how to use.  Surprise, surprise: it pairs perfectly with carrot!  You guys can leave me a comment if you’ve got some smoothie recipes to use mango. 🙂  I can’t tolerate too much sugar at once and this smoothie is just the right amount of sweet thanks to Tone it Up Vanilla Protein Powder.

Also, this smoothie is so simple that it doesn’t even require cooking or freezing the carrots beforehand.  Though, I bet roasted and frozen carrots would be a delicious substitute.  Just stick with classic orange carrots and not the heirloom variety because those aren’t as sweet!

carrot mango tumeric smoothie
This smoothie is like drinking sunshine! It’s so fresh!

Carrot Mango Tumeric Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
Ingredients
  • One super large carrot, peeled and chopped (or sub 2 small-medium sized carrots)
  • 1/3 cup frozen mango
  • 1 cup ice cubes
  • ¾ cup cashew milk or water
  • A scoop of vanilla plant-based protein*
  • ½ tsp turmeric powder
  • 1/8 tsp black pepper
  • Optional 1 tbsp flax and 1 teaspoon coconut butter or peanut butter (I added them after photo)**
Instructions
  1. In a blender, throw the chopped carrot or carrots and process until finely chopped.
  2. Next, add the mango, ice cubes, cashew milk, turmeric, and black pepper and blend. You may want to add in an extra ¼ cup of milk or water if you want the smoothie thinner. Though, I found it was drinkable as written.
  3. Then, enjoy! I don’t know what’s faster: the time it takes to make the smoothie or how fast I drink it up. 😛
Notes
*Unlike my other smoothie recipes, this one is on the thinner side so it’s important to use a protein that fluffs. Tone it Up Protein or Nuzest Protein are good options. You may need to double the ingredients if you use a protein like ALOHA or The Natural Citizen which do not thicken smoothies as well.[br][br]**The benefits of turmeric are enhanced when paired with black pepper and a fat. Together, the body can absorb the curcumin much better.

carrot mango tumeric smoothie