Podcast
Mental Health Resources
We all need a little TLC sometimes. Here are some of my favorite resources that I turn to when I am feeling overwhelmed with big emotions. Re-wiring our brains takes time. Take that time to honor your emotions and live in the present.
The Feeling Wheel
Click to listen to my favorite podcasts:
Oprah’s SuperSoul or SuperSoul Sunday Podcasts
Eckhart Tolle: Essential Teachings
The Mel Robbins Podcast
On Purpose with Jay Shetty
Click to read my favorite books:
Journey to the Heart by Melody Beattie
The Book of Awakening by Mark Nepo
How to Wake Up by Toni Bernhard
The Power of Now by Eckhart Tolle
How to Do the Work by Dr. Nicole LaPera
The Body Keeps the Score by Bessel van der Kolk, M.D.
The Four Agreements by Don Miguel Ruiz
Bird by Bird by Anne Lamott
The Alchemist by Paulo Coelho
The Art of Stillness by Pico Ayer
Meditation for Beginners by Jack Kornfield
Adult Children of Emotionally Immature Parents by Lindsay C. Gibson
Quick & Healthy Meals
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Mediterranean Bowl
Air-fried salmon with Spiceology Greek Freak blend, Tzatziki, hummus, cauliflower rice, mixed greens, tomatoes, cucumber, red onion, Kalamata olives, red wine vinegar, and extra virgin olive oil
Prep Time: 15 minutes
Air fry salmon skin-down at 450 degrees for 12-15 minutes
Chop vegetables and mix with olive oil, vinegar, salt and pepper in a bowl while salmon cooks through, sauté cauliflower rice, then sprinkle with feta and sunflower seeds (optional)
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Gluten-Free Yogurt Bowl
Whole milk plain yogurt, Trader Joe’s Grainless Granola with almonds, one tablespoon chia seeds, and one cup of blueberries
Prep Time: less than 5 minutes
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Italian Turkey Bowl
Ground turkey with Spiceology Spicy Italian blend, cherry tomatoes, onion, and spinach on a bed of tri-color quinoa with Trader Joe’s organic marinara sauce
Prep time: 15 minutes
Sauté ground turkey, onion, and tomatoes in avocado oil on medium-high heat and add spinach to steam at the end
Prep bowl with quinoa, turkey, marinara sauce and sprinkle mozzarella or parmesan on top
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Breakfast Egg Wrap
Scrambled eggs with avocado oil spray, salt, pepper, nutritional yeast, yellow bell peppers, and spinach with a Mission Carb Balance Tortilla
Prep Time: 10 minutes
While scrambling the eggs, slice bell peppers and place on tortilla with spinach. You may add avocado for healthy fat or black beans for more protein. I also like to add salsa and/or hot sauce. Pair with a handful of blueberries and raspberries
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Turkey Cauliflower-Rice Tacos
Ground turkey with Spiceology Bloody Mary blend, cauliflower rice, bell peppers, onion, garlic, cherry tomatoes, and avocado oil
Prep Time: 15-20 minutes
Sauté chopped cherry tomatoes, onions, garlic on medium heat, then add ground turkey, frozen cauliflower rice and Spiceology Bloody Mary seasoning.
Serve on Trader Joe’s Carb Savvy soft tacos with avocado, salsa, a dollop of plain Greek yogurt and cilantro. Serve with gluten-free corn tortilla chips or side salad.
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Chocolate Protein Mug Cake
Garden of Life chocolate protein powder (vegan), flour (any kind), stevia or sweetener, unsweetened cocoa, baking soda, chocolate chips (I prefer semi-sweet), Himalayan sea salt, and water (or milk of choice)
Prep Time: 5 minutes
In an extra large mug, mix one scoop of protein powder with two tablespoons of cocoa, 2 tablespoons flour, half teaspoon of baking soda, chocolate chips, optional sweetener, and add water until it is cake batter consistency. Put in microwave for 1-2 minutes, top with a sprinkle of salt, more chocolate chips and raspberries for a decadent dessert!