Are you a podcast-listener? I can’t say I’ve always been into podcasts because only in recent years did I discover the magic that they offer. I thought podcasts were only for NPR business folks and religious expression but that’s only a small fraction of the podcast universe. As a matter of fact, they’re so diverse that today I’m sharing my favorite health and wellness centered podcasts.
Before we get to the list, I know there are some people out there who need some convincing. If you have yet to get into podcasts, here are some reasons why I love them:
1. They serve as an educational tool and offer exposure to people and ideas you may not otherwise hear about
2. An episode or two in the morning or the evening helps me ease into/out of my day
3. It feels like I’m sitting in on a conversation with friends when I listen to podcasts
When I started listening to my first favorite podcast, I enjoyed knowing there were many episodes for me to listen to and jump around with as I pleased. (Back in the day that was Stuff Mom Never Told You). Once I caught up with all of the episodes, I took a years-long break from podcasts.
Now, I’m back at it and exploring other podcast series! There’s a few that I keep on rotation and am siked to recommend. I hope some of these strike your interest or encourage you to give listening to podcasts a try if you don’t already!
This high-vibe podcast started out as being an inspirational interview series between Jordan Younger, the woman behind The Balanced Blonde blog, and entrepreneurs in the health and wellness industry. Slowly, it transitioned into more of a holistic health and spirituality podcast. Jordan keeps it real and gives listeners some next-level vibes that I can’t say I’ve found elsewhere. There are some stand-alone episodes that I really enjoy but you get a better feel for Jordan’s journey (and yours as you go along with her) if you listen from the beginning.
I first became obsessed with Kalyn’s Coffee Talks on her YouTube channel. She touches on everyday issues like anxiety, stress, time management, and more. Kayln is young but she is extremely helpful for advice on manifesting positive life changes. During her short but informational podcasts, she’ll talk through how a subject affects her and address the unconscious processes we may go through. On each episode, she provides suggestions for kicking bad habits and tips for how to be your most productive and badass self. These are GOLD.
Talia, the host of the PiMP podcast, is a ball of energy! She is so passionate about the benefits of plant-based foods while also providing tools to make it doable for everyone. Her podcast episodes are very insightful because each episode narrows in on specific topics related to physical, mental, or dietary health. The podcast is also a great resource for any and all sorts of healthy living tips you could ever want!
This is a fairly new but awesome podcast addition to the health and wellness sphere. My Instagram pal, Andrea, co-hosts the podcast but I’m not playing favorites here. The Vreeken Bessa Show feels like a cozy sit-down with girlfriends discussing holistic health and women’s issues. Some topics you may have read about or heard of before but still give the episodes a listen—the hosts put a fresh spin on them that you won’t want to miss. The show is only a few episodes in so definitely start with the first episode.
OPP is hosted by the amazing blogger and cookbook author Jessica Murnane. She speaks to other bloggers, authors, scientists, and revolutionaries in different fields. She has her own set of health issues so she does a beautiful job of bringing that to light and providing specific resources for listeners and their varied concerns. I love how easy it is to jump around amongst episodes so if you want to dive into some random favorites of mine, check out: Episode 19:Finding Your Gift With De’Mar Hamilton of The Plain White T’sand Episode 95Are You an Empath?+Strategies for Sensitive People with Dr. Judith Orloff.
It was very hard to keep this list at just 5 because I have a lot of podcast loves. I’ll save my other genre of podcast faves for another day. 🙂 If you listen to podcasts, what genre do you like? I’d love to hear any podcast recommendations!
How is your posture? Would you say you can comfortably sit up for long periods of time without hunching over? Personally, I feel that posture is something I need to continuously work on. Lately, I’ve found myself leaning forward a lot more, thus, putting pressure on my upper back. Specifically, my shoulder blade area on my back is where I’ve been getting a lot of tension build up.
If you’ve followed me on Instagram for a while, you know I’m a big yogi. Though, I can’t say I have been as dedicated to my practice the past few months. I go through phases where I really get into other forms of exercise so yoga has taken a backseat. It is evident to me that my body is asking for more yoga and stretching because my posture has really gone downhill.
Instead of being upset about my upper back pain, which is likely a result of looking down at too many screens, I’m going to work on it. I have the tools of yoga and some key stretches that have really been helping.
Today, I’m going to share with you the stretches that I have been doing to alleviate my upper back pain. This quick upper back stretching routine is great to do on its own or after a workout. You can also do this routine at your desk because it only requires the space you’re standing on.
You can watch the quick video demonstration of the moves over on my IGTV profile on Instagram. I’ve also included a gif here which shows a breakdown of the stretches. (My apologies for the lousy quality of the gif–I highly recommend watching the video for better instruction!)
Reach for the sky– Lift both arms straight up and reach as high as you can. Repeat 2x.
Crossover arm– Cross the right arm across your body, keeping it straight, and lightly tug it towards your body. Repeat on the left side.
Elbow to the sky– Reach your right hand up and bend at the elbow, reaching your hand towards your shoulder blades. Keep your elbow pointing towards the sky and, using your opposite hand, tug your elbow towards the left side. Repeat on the other side, with your left arm up, tugging with your right hand.
Shoulder blade tug-backs – Lift your arms straight up and then slowly bring your arms down behind you. Draw your shoulder blades together while doing so. Repeat 3x.
Hands behind your back – On your third shoulder blade tug-back, keep pulling your hands down until they connect behind your back. If your body is comfortable with it, a slight backbend would feel excellent right here.
Bend forward – Keep your hands connected behind your back and lean forward. Make sure you keep your back straight while bending forward, bending at your knees to propel yourself forward.
Reach for the sky – To come out of the forward bend, press your feet firmly on the ground. Use your feet to press against the ground and lift you back to a straight position. Release your arms and take them straight up to the sky one more time.
And if you have access to some floor space, I highly recommend this bonus stretch.
Thread the needle – Bring your hands and knees to the ground in an all fours position. Slightly separate your knees and connect your feet to create a triangle-like position. Press firmly with your hands on the ground before raising your left hand to the sky. Reach as high as is comfortable before bringing your hand back down and underneath the right side of your body. With your right arm propping you up, lean slightly on your left side to stretch out the upper back. Do what feels natural with your right arm but here are two suggestions: 1) keep your right hand pressed against the ground to prop you up or 2) lift your right arm and reach behind your back, towards your left hip. Choose whichever motion feels most comfortable for you.
I hope this stretching routine helps you out. If you give it a try, let me know what you think!
Do you want to see more quick routines like this? Drop me some comments down below or on Instagram!
Tender skillet potatoes are a hearty companion to veggie sausage, and kale in this savory skillet dish.
What is a food you’ve been afraid to eat but recently decided to incorporate? I’ve learned many people tend to have what they deem “good” foods and “bad” foods. I don’t think it is fair to write off vegetables or food groups needlessly.
I think what’s important is to make meals with foods in a way that is beneficial to your health and well-being.
If you guys have been following me along since the beginning of this blog, then you may know I believe in cycle-syncing. This is lifestyle created by Alisa Vitti, the author of WomanCode, which involves eating and exercising based on where you are in your menstrual cycle. You can read about how I got started with it and how it helped me here.
Let’s circle back to what I was talking about initially: good and bad foods. So, during my luteal phase, I lean towards roasted, hearty dishes. Earlier this year I began craving white potatoes during this phase. While I do like potatoes (who doesn’t?), they were a feared food. I’ve always heard they are nothing but carbs and mess with your blood sugar.
Personally, I did feel the effects of white potatoes on my blood sugar. Though, the little root vegetable is a host of some valuable nutrients so I wanted to find a way to alleviate that problem. The blood sugar spike can be mostly avoided by pairing potatoes with other substantial ingredients or reducing their starch.
Yes, you read that right. It is possible to reduce the starch in potatoes!
Here is how:
It’s no secret potatoes are super starchy. Though, there is a way to cut down that starch and get crispier potatoes! If you can plan ahead, peel and chop your potatoes and cover them in water. Let them soak in a water bath in your fridge for at least 24 hours. If you soak them longer, you can change out the water, too.
Then, when you’re ready to cook, drain the water and rinse the potatoes. Pat them dry and cook up in a skillet or in the oven. The interiors will still get soft and fluffy but the outside develops a crispy coat. I’ve tried this method for cooking potatoes different ways and I notice a difference in how I feel after eating them. My blood sugar isn’t spiked and I satisfy my craving for potatoes. WIN-WIN!
Give this method a try by cooking some homemade oven fries or the following skillet country potatoes with veggie sausage. 😉
Spicy Veggie Sausage and County Potatoes
Recipe Type: Brunch
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 2 servings
Tender skillet potatoes are a hearty companion to veggie sausage and kale in this savory skillet dish.
Ingredients
1/3 cup onion, finely chopped
1/3 cup green bell pepper, finely chopped
2 ½ cups, russet potatoes, chopped into cubes
¼ tsp garlic powder
2 Hilary’s Spicy Veggie Breakfast Sausages
1 ½ cups frozen or fresh kale, chopped
Salt and pepper
Optional: Spicy Mayo, for serving (see notes)
Instructions
In a cast-iron skillet, on medium heat, sauté the onion and green bell pepper with a pinch of salt until soft—about 5 minutes.
Add the chopped potatoes, garlic powder, and another couple of shakes of salt. Don’t skip this or the potatoes won’t be nearly as tasty!
Cook until the potatoes start to brown and then stir them around. When it looks like the potatoes are slightly browned on the outside, place the veggie sausages into the skillet. Then, cover the pan with a lid so the potatoes can cook through. I like to let mine get nice and soft on the inside but cook time will vary depending on how small you chopped the potatoes. Cook time is anywhere from 20-40 minutes.
While the potatoes cook, you can make the optional spicy mayo.
The potatoes are ready when you can pierce a potato cube with a fork. Taste it to see if it is tender enough for your liking and, if so, stir in the frozen or fresh kale. This only takes about a minute so the kale can wilt and soften. Sprinkle some fresh cracked blacked pepper over it all and enjoy!
Notes
Spicy Mayo two ways:[br][br]Chipotle Mayo[br]2 tbsp chipotle in adobo sauce, finely chopped[br]4 tbsp vegan mayo or mayo of choice[br][br]Kimchi Mayo[br]4 tbsp spicy kimchi with brine[br]3 tbsp vegan mayo or mayo of choice[br][br]The spicy mayos will not be smooth but the flavors will still be excellent. This is how I enjoy them but you may also blend these us to make them smooth.
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The veggie sausage and country potatoes serves 2 modest portions as a meal or side. I like to eat this skillet dish as a meal with the spicy mayo drizzled on top. You can eat it with a spinach and tomato salad (yum!) or eggs, if you eat eggs.
Thanks for reading and thank you to Hilary’s for allowing me to test out some of their plant-based patties. You can find these in a store near you using the store locator on the Hilary’s Eat Well website!
The weather is cooling down slowly but surely! Even in my little corner of Southern California, where the sun is always ablaze, the days don’t seem as hot. Lately, I’ve been starting my mornings by opening the windows all over my house. I love to feel the freshness of the outdoors come into my house. It not only invigorates me to get my work out on (so I can warm up!) but it also makes me crave some warm drinks.
So, today, I bring you five of my favorite winter drink recipes! (No alcohol involved 😉 )
Some Tone it Up recipes can be a miss but, other times, I love their ingenuity. Beets in a latte? It sounds a little funky but it is totally worth trying! It’s a cozy beverage to have in the morning or filling enough to satisfy a sneaky late-night craving.
The classic hot water with lemon has its benefits but it can get a little dull. Upgrade the classic combo with this recipe that includes some yummy ginger, honey, and cloves!
If you haven’t heard of golden milk, you’ve surely been living under a rock, right? No offense but golden milk is only the best thing to ever happen to coffee-free lattes. Like, ever. I dig this recipe for Golden Milk because of the added spices. Some recipes only ask for turmeric, cinnamon, and ginger. That tastes swell but I LOVE a little cardamom or nutmeg to give a more elaborate flavor profile. Plus, dates as a sweetener? You can’t go wrong there!
Again, another basic but essential recipe for your drinks arsenal. I love the warm scents of cinnamon and baked goods and homemade cider provides a similar appealing aroma. Plus, is there anything more delicious than cider?! I think not! I’m planning to cook up a pot (maybe in a crockpot ala Half Baked Harvest ) soon!
I’m wishing you all good health this upcoming holiday season. Though, if you happen to feel the start of a cold coming on, be sure to load up on some healing tonic. This anti-inflammatory tea only takes three ingredients and it feels so soothing in the body.
Thanks for reading my list of favorite warm beverages. You may have noticed something chocolatey was missing from the list? Yeah, rest assured, I will be drinking some hot cocoa this season! I’ve been working on a sugar-free protein-packed hot cocoa recipe for you all so stay tuned. 😉
Almond, chocolate, and coconut come together to give you the magic that is Frozen Almond Joy Layer Bars. My spin on the classic treat is low-sugar and ultra creamy thanks to some simple ingredients and the trusty freezer!
Brr! Is that the first hint of cold weather that I’m feeling? My mom always jokes that I am the first one to pull out my boots and cardigans the moment a breeze is in the air. Basically, at this point, I’m restraining myself until November rolls around…but come November 1st, the boots are ON.
For now, the only cold weather I’m getting is coming from opening the freezer to grab one of these Frozen Almond Joy Layer Bars! LOL. Even as the winter season approaches, I love the taste of coconut treats. After all, it can’t be all pumpkin and gingerbread flavors all the time. (Though, I will certainly be enjoying some of both!)
So, make these whenever you’re feeling some fresh, cool, creamy, dreamy coconut, almond, and chocolate vibes.
Frozen Almond Joy Layer Bars
Recipe Type: Dessert
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 12 bars
Almond, chocolate, and coconut come together to give you the magic that is Frozen Almond Joy Layer Bars. My spin on the classic treat is low-sugar and ultra creamy thanks to some simple ingredients and the trusty freezer!
Ingredients
Crust
¾ cup almond flour
2 tbsp coconut flour
½ scoop protein powder (I like Tone it Up Peanut Butter or Vanilla)
½ tsp vanilla extract
2 tbsp melted coconut oil
2-4 tbsp almond milk
1 tbsp honey
Filling
½ cup coconut butter
½ cup almond milk
½ tbsp honey or maple syrup
½ cup shredded coconut
Topping
2 ½ tbsp cacao powder
1 tbsp honey or maple syrup
2 tbsp melted coconut oil
2 tbsp creamy almond butter
¼ tsp vanilla extract
Instructions
Grab a loaf pan and line it with some wax or parchment paper. I don’t always do this but it makes it a little easier to remove the bars from the pan.
Next, in a bowl, combine the crust ingredients. The batter should be on the crumbly side but smash together between your fingers. If the mixture only crumbles without the mash, add another tablespoon or two of almond milk and combine. Then, press the mixture into the bottom of your (lined) loaf pan and set in the freezer.
At this point, wipe out any crumbs left behind because we’re using the same bowl! Add the coconut butter to the bowl with the almond milk and microwave for 15 seconds so it is warm and mixable. Then mix in the honey and shredded coconut.
Remove the loaf pan from the freezer and add pat down the filling layer before returning it back to the freezer.
For the final step, wipe out the same bowl and begin adding the topping ingredients. Make sure not to leave any clumps or that will show on top of the bars. Again, remove the loaf pan from the freezer and spread the chocolate topping over the filling. Note: if for some reason the filling seems wet, leave it in the freezer for 10 minutes before adding the chocolate topping.
Lastly, I recommend freezing the bars for at least 3 hours before cutting into them. The Frozen Almond Joy Layer Bars can then be stored in an airtight container in the fridge or freezer.
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They are just the ticket when I’m craving a fresh treat that won’t mess with my blood sugar! Healthy fats from coconut butter + chocolate is simply the best combo! Let me know if you guys try these bars out.
Around this time of year, 3-4pm becomes the new “evening”. Once night time hits around 5pm, it is hard to feel inspired to go out and do things. Somehow, the earlier darkness and chilly weather encourages me to stay in. I love utilizing this sort of ambiance to make flavorful one-pot meals like hearty soups or pasta dishes. You already saw my five favorite soups in last week’s Friday Five. Therefore, today, I bring you five of my favorite pasta dishes.
Pasta is the ultimate comfort food. Vegetarians and meat-eaters alike can find something to enjoy in the carbalicious entrée. Even if you’re gluten-free (like I’ve recently become), there are pasta options for you! My thing is to always include vegetables in a meal so it isn’t just a purely starchy meal. The following pasta dishes are vegetable-filled and sure to be satisfying!
I can’t be the only one who still has cobs of corn and baskets of tomatoes to use up, right? I love cooking with fresh herbs and this pasta is an excellent way to utilize them. Pesto, corn, and tomatoes are a trifecta of deliciousness you must try! I don’t consume dairy so I omit the cheese in the recipe but otherwise, I love everything about it! The basil vinaigrette is dreamy makes this pasta ideal for a simple lunch or even a side dish!
I’m sure anyone who dabbles in plant-based cooking has heard of Minimalist Baker. This pasta dish with roasted cauliflower is seemingly simple but incredibly flavorful! Take my word for it and just roast double the amount of cauliflower. Trust me, you’re going to want more of that tender and crispy veggie to pile onto your spaghetti.
I’ve got to throw a mention to my good ol’ pumpkin pasta that I created last year. I created the recipe last year for a competition with Banza pasta company but, of course, use whatever pasta brand you like. The recipe is a perfect single serving but multiply as needed to feed more people! I love enjoying pumpkin pasta with warmed spinach, oven-crisped kale, or even some sautéed yellow squash.
Jeanine from Love and Lemons is a queen at building pasta dishes around vegetables. Her one-pot vegetable penne pasta is one of my most favorites because it includes leeks. Yes, leeks! If you haven’t cooked with these babies, they’re similar to onions—which I’m also wildly obsessed with adding to everything I cook. Jeanine only uses the white part of a leek in this pasta but I often double the recipe and use the entire white and green parts of the leek!
Butternut squash might be a little more accessible all-year round nowadays but it is fall produce. I stockpile my butternut squashes until the following year: I’ll chop it into cubes and store it in freezer bags to use in the spring or summer if I so desire! If you haven’t tried turning butternut squash into pasta sauce, you haven’t lived! Okay, exaggeration aside, you’ll want to keep butternut squash on hand in your freezer like me just to make this pasta!
Now go enjoy yourselves some pasta dishes of your choosing!
Pasta is a creative base that can do no wrong in my book. I’m always looking for new ideas to experiment with. Feel free to tell me what your favorite pasta dishes are!
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