April Nutrition Bites
Apr 14, 2019
Hoping you’re starting to see (and maybe feel) the beginning stages of spring. With the promise of spring, now is a great time to sow some seeds inside for herbs. Along with this theme, now is a good time to“sow some seeds”to more health-minded plans for your body, mind and soul. When you create a plan, set small and measureable goals along the way so you’re never overwhelmed. IE: “I will meditate on my goal for only 2 min. each day throughout the month of March.” That is as mall and measurable goal you can easily attain. Anchor it to something you already do every day, like waking up or brushing your teeth. The exciting thing about a new month is that it’s a fresh start to something you want to focus on.January isn’t the “super star” of the year! Each month can represent this beginning of things you wish to focus on and develop. Habits take constant practice to engrain themselves. Same goes for replacing an unbalanced habit with a new and balanced version. Habit building takes time, and continual practice. Be patient and kind to yourself as you embark on “restarts.”Spring has arrived! Consider planting some colorful vegetables, some herbs or some fun Fall Squash in April, once the earth has warmed up enough. Start your seedlings inside in cardboard egg cartons then transfer them, carton and all, right into the earth once it is warm enough. Pumpkins planted this or next month will be ready in time for Halloween.Here is a fun bonus recipe to try out this month Chewy Oatmeal Coconut-Chocolate Chip Cookies 1/2 cup Unsalted Butter,softened 1/4 cup Splenda Brown Sugar or 1/2 cup packed Brown Sugar 1 Tbsp. + 1 tsp. Splenda- Sugar Blend or 2 1/2 Tbsp. Granulated Sugar 1 Large Egg 1 tsp. Vanilla 3/4 cups Whole Wheat White Flour 1/2 tsp. Baking Soda 1/4 tsp. Salt 1 1/2 cups Old Fashioned Oats 1/4 cup Pecans,toasted,chopped 2 1/2 Tbsp. Flaxseed Meal 1/4 cup Shredded Unsweetened Coconut 1/2 cup Semi-sweet Chocolate,either chopped up or in chips Directions:Pre heat oven to 325°F. Step 1: In a large bowl, sift together flour, baking soda and salt; set aside. Step 2: In another bowl,cream together butter, both Splenda sugars until smooth.Beat in egg, then stir in vanilla.Step 3: Stir dry ingredients into the cream mixture until just blended. Stir in oats,pecans, flax meal, coconut and chocolate chips.Step 4: Drop by heaping Tablespoonfuls onto un greased baking sheet covered with Parchment paper or Aluminumfoil.Add some warm water toa little bowl. Wet your fingers and slightly mash down cookie dough ball before baking.Bakefor 13 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before transferring toa wire rack to cool completely. Remember, we don’t portion our desserts. It’s up to you to practice enjoying treats without going crazy. They still have calories, carbs and fat.
Balanced Habit to Work on in the 4th month of 2019-Each month we will add to this list- 1. Cut back on coffee or soda and drink more water. 2. Break a sweat, even for 15-20 min. everyday of the week. 3.Anchor a new habit to one engrained to make adopting/mastering it easier & more reasonable. 4. Try a new herd or seasoning.
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Yours in Great Health,
Greg Sterner, Certified Nutrition Specialist and Balanced Habits Food Coach