Featured, Wellness

10 Simple Ways To Feel Good This Weekend

June 22, 2018
10 SIMPLE WAYS TO FEEL GOOD THIS WEEKEND

Debaucherous weekends are a blast, but often leave you feeling a little lackluster both physically and mentally come Monday. Let’s switch it up this weekend with these ‘10 Simple Ways To Feel Good This Weekend.’


PLAN.

Take a moment to plan for the upcoming week by reviewing your obligatory commitments and needs. From there, you can streamline your calendar for optimal productivity.

This could include:

  • Creating a meal plan and grocery list that coincides.
  • Writing a master to-do list, separating school, work and personal matters.
  • Mapping out your wardrobe for the week. Don’t forget to drop off any dry cleaning and keeping your gym essentials in mind too.
  • Making space in your schedule for things like self-care and exercise.

WORKOUT.

Who wouldn’t want a healthy release of endorphins, improved sleep quality and some hot abs + a juicy booty? Both the mental and physical benefits of exercise make this tip self-explanatory and a no-brainer.

CONNECT.

The weekend is a great time to connect with your passions outside of work or school. This is the optimal time to volunteer, try that new workout class or take those art lessons you’ve always wanted to. Do something with your community, with your hands that makes you feel good and that connects you with likeminded people.

DISSCONNECT.

While you’re busy connecting with your passions and community, don’t forget to disconnect from technology. We spend so much time burrowed in our digital worlds that we often forget the value of organic conversation, deep connection and the beauty of doing nothing at all.

COOK.

Most of us spend the weekdays rushing around from one thing to the next, making the idea of coming home to cook, well…dreadful. With time being more abundant on the weekend, why not cook a gorgeous meal for yourself or loved ones? Find a recipe on Pinterest, visit your local farmer’s market and get in the kitchen. NOTE: This is also an excellent opportunity to make extras for lunch the following week.

INDULGE MINDFULLY.

As a wellness writer, I’m often asked, “Do you drink/eat anything unhealthy/skip workouts?”

Answer: You bet!

I’ve never written from a place of authority or judgement. I am human and an imperfect one at that. Truthfully, I feel my best when I’m exercising regularly, getting plenty of sleep and eating healthy. I genuinely enjoy it. But, I also believe that indulging moderately is just as important as getting your greens.

I hate when people toss around the word balance like it’s easy, but it’s so important to understand what that means for you. I live a pretty healthy lifestyle most of the time, so if I feel like eating french fries and enjoying a few glasses of pinot one night, I don’t think twice.

This weekend, absolutely enjoy that pasta and wine with your girlfriends or those homemade cookies you love so much. That’s balance, babe.

SNOOZE.

The data is clear. Getting enough sleep is imperative for our health and cognitive function. Yet how many of us actually take this into account? This weekend, put an extra emphasis on getting enough ZZZ’s and streamlining your sleep hygiene routine. You can find all of my sleep tips HERE.

NATURE BREAK.

Another fantastic way to disconnect is to get out in nature. Here in Seattle, we’re close to everything from the Cascade Mountains to the Pacific Ocean, so great hikes and beach parks are bountiful. If I’m staying in the city, I love to ride my bike or run along the Burke-Gilman Trail. Despite your climate or geographical location, there’s something beautiful and beneficial for you to explore outside this weekend.

TIDY + BEAUTIFY

Take some time to tidy up your space. Clutter can often be distracting or anxiety-provoking without us really realizing it. I like to wash my bedding every weekend, clean my bathroom and buy fresh flowers for my kitchen. These little steps make a tremendous impact on how I feel come Monday morning. Find what makes you feel good and do it!

SEND LOVE.

Reach out to someone you love this weekend and let them know just how much they mean to you. This is something we don’t do often enough. Not only will you be making somebody else feel great, but you too will also feel good.


Comment below with your weekend routine. I would absolutely LOVE to hear from you.

Featured, Food, Wellness

5 Ways To Reduce Produce Waste At Home

May 15, 2018
5 WAYS TO REDUCE PRODUCE WASTE AT HOME

In the United States alone, it is estimated that 30-40% of food is wasted. While that fact may come as a shock, we can take responsibility and initiative in our own household by implementing the tips listed in my newest post, ‘5 Ways to Reduce Produce Waste at Home.’


PLAN AHEAD

Whether you stock up on produce weekly at the grocery store or have your fruits and vegetables delivered, it’s imperative to have a plan. If you shop yourself, create a meal plan and then a list that’s based on that plan. Those few extra minutes of planning can significantly reduce the chance of impulse purchases, which often go to waste. In addition, most produce delivery services offer some level of customization whether it’s the size of the box or its contents. Be sure you select the right size box for your household and the ratio of fruits and vegetables that’s most realistic.

PROPER FOOD STORAGE IS KEY

Correct food storage can add days, weeks or even months to your food. Keeping several different food storage options on hand and understanding how and when to use them can greatly reduce the risk of food going bad. Also, resources like the USDA’s food storage guide or apps like Foodkeeper can help minimize the need to toss produce.

LET’S GET CREATIVE

If you notice your fruits and veggies are starting to take a turn for the worse, it might be time to get creative in the kitchen! Following or creating recipes that use several different types of produce at once (think soups, smoothies, broths and stir-fry’s) are an effective and delicious way to combat food waste.

You might enjoy my:

CREATE A COMMUNITY

If you use a produce delivery service, connect with friends, family or neighbors that do the same. Try swapping or sharing items you have too much of or simply giving away the items you won’t need that week. Not only will you be combating the need to waste but also cultivating a sense of community.

EMBRACE LEFTOVERS

While tossing seemingly boring leftovers can be tempting, challenge yourself to get creative! Vegetable stir-fry can make an excellent omelet filling and last night’s protein makes a great base for tonight’s tacos. Little tweaks can make an otherwise ordinary or repetitive meal, extraordinary.

This post is in collaboration with Pacific Coast Harvest
Entree, Featured, Food, Sides

Crispy Romaine & Grilled Shrimp Salad With Tahini Dressing

April 29, 2018
Crispy Romaine & Grilled Shrimp Salad With Tahini Dressing

This Crispy Romaine & Grilled Shrimp Salad With Tahini Dressing is perfect for spring! Crunchy romaine creates a classic base that’s quickly jazzed up with zesty red onion, juicy tomatoes and fresh cucumber and finally finished with a creamy, flavorful dressing.

Ingredients

  • large head romaine lettuce, chopped
  • cup cherry tomatoes, halved
  • 1/2 English cucumber, peeled and diced
  • 2/3 red onion, thinly sliced or shaved
  • 6-12 fresh shrimp, prepared as desired (optional)

Tahini Dressing

  • tablespoons tahini
  • 1/2 small garlic clove, finely minced
  • 1/2 cup vegan mayo
  • 1/4 cup extra-virgin olive oil
  • tablespoons lemon juice
  • 1/2 tsp coarse sea salt
  • 1/4 tsp freshly ground black pepper
Crispy Romaine & Grilled Shrimp Salad With Tahini Dressing

Crispy Romaine & Grilled Shrimp Salad With Tahini Dressing

Instructions

  1. Thoroughly wash, spin and chop lettuce to desired size and place in a large mixing bowl.
  2. Add cucumbers, onion and tomato.
  3. In a high-speed blender or food processor, blend together tahini dressing ingredients – adding more water for a thinner consistency or tahini for thicker.
  4.  Gently toss salad with 1/3 cup dressing until lightly coated, adding more if desired.
  5. Finish with fresh ground pepper, a squeeze of fresh lemon and protein of choice.

Note: Extra dressing keeps well in the fridge in an airtight container for up to a week.

Dessert, Featured, Food

Matcha Chocolate Chip Cookies

April 26, 2018
Matcha Chocolate Chip Cookies

These delicious Matcha Chocolate Chip Cookies are adapted from the new book Kinstsugi Wellness by chef and author Candice Kumai. This recipe is a healthy take on a classic treat and uniquely finished with a hint of traditional Japanese matcha.

Ingredients:

  • 3/4 cup gluten free, all-purpose flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon sea salt
  • 3 tablespoons unrefined coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1/3 cup coconut sugar
  • 1 egg
  • 1½ ripe medium bananas, mashed
  • 1/2 cup rolled oats
  • 1 cup semisweet chocolate chips 
  • 1 tablespoon matcha, sifted

Instructions:

  1. Preheat the oven to 325°F. Line a baking sheet with silicone baking mats (or parchment paper) and set aside.
  2. In a medium bowl, whisk together the flour, baking powder, and salt. Set aside.
  3. In a large bowl, combine coconut oil, vanilla and sugar. Once blended, add the egg and stir thoroughly.
  4. Using a rubber spatula, scrape down the sides of the bowl as necessary. Add mashed banana, stirring until well incorporated.
  5. Add dry ingredients to wet ingredients. Once dough is formed, fold in oats and chocolate chips. Sprinkle in sifted matcha powder and gently fold.
  6. Chill dough for 15 minutes before using a tablespoon to scoop out 1½-inch balls. Place them 1-2 inches apart on prepared baking sheet, baking until lightly golden on the top (about 10-13 minutes). Cool on baking sheet for 5 minutes before transferring the cookies to a wire rack to cool completely.

Enjoy!