There is nothing peanut butter and a spoon can’t fix.
Funny story, I am a self-proclaimed peanut butter addict. I usually have 2-3 jars in the cupboard (gotta keep a crunchy, creamy and backup jar!). I can literally put peanut butter on anything – peanut butter & banana, peanut butter crackers, peanut butter & carrots. Let’s not forget the peanut butter sauce on my stir-fry veggies and tofu.
Did you know that peanuts are not a nut but actually a legume? That’s right, they’re in the same family as beans, peas, and lentils.
I used to wonder if there would ever be a reason good enough to stop eating peanut butter. Turns out there is… I’ve been battling IBS for a few years now and recently I became so fed up I decided it’s time to find the culprit. In short, I’ve recently started the journey on a 21-day elimination diet that excludes all legumes.
Yep, that’s 21 days without peanut butter.
I never imagined I’d be the kind of person to take on this type of challenge – no dairy, legumes or grains – but here we are.
I credit some of these changes to the book I’m reading called Better Than Before by Gretchen Rubin, which I highly recommend! Below you’ll find a few points of inspiration I wanted to share with you:
1. We manage what we monitor. I like this because it’s true. Anytime we’re keeping track of our habits we tend to make better choices that will serve our goals.
2. When you decide to start a new healthy habit it inspires you to do other healthy things too!
When I took on this 21-day experience I found myself organizing my bedroom, washing the sheets and mopping the bathroom floor. Not to say I wouldn’t do these chores anyway, but I was especially motivated to “start fresh.”
3. It’s true what they say… Starting is half the battle. Once you start it’s as though you are halfway done because getting off the starting line is a huge mental hurdle.
Food for thought:
Sometimes we make changes because we want to and sometimes because we have to.
Either way, isn’t it nice to know you’re not alone?
Your Well-Balanced Nutrition tribe is here to support and empower you every step of the way.
Recipe of the Week: Chocolate Almond Energy Balls
In case you’re wondering how I’m surviving without peanut butter – it’s a good excuse to eat almond butter instead!
It’s also a great reason to try these 5-Ingredient Chocolate Almond Energy Balls, which is brought to you by TheFitchen.com.
“What you do every day matters more than what you do once in a while.” -Gretchen Rubin
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(This week’s post is courtesy of our new Chief Creative Officer, Kristen Norton)
Wouldn’t it be nice if healthy decisions didn’t have to be so hard?
Some healthy choices come only after spending lots mental energy. It takes effort to plan, willpower to stay the course, and emotional energy too. But what if you could just make the healthy choice without all that work?
I bet this morning when you brushed your teeth, you didn’t have to think about it. And when you drove to work, you probably let your mind wander or enjoyed your favorite morning radio station.
Most of us brush our teeth and drive to work without much thought or decision-making at all. We’re on autopilot. We’ve done these things so many times that it just happens.
Building a new habit tends to include hard work up front, but done right you can rely on autopilot to sustain the change.
In the beginning, it’s important to be consistent and never miss a beat. You must make up your mind to give it your all. It will require a lot of mental energy. The payoff, though, is that the grit and the effort won’t be required forever.
In other words, your goal is to make healthy habits something you just do automatically. You don’t have to make the decision to eat a healthy breakfast – you just do.
Think about your current routines and habits…
What things do you do automatically?
_________________, _____________________, _____________________, _________________, _____________________.
What healthy habits do you want to put on autopilot?
1. _________________________________________
2. _________________________________________
3. _________________________________________
What hard work would you have to do upfront to make this happen?
_______________________________________________________________
_______________________________________________________________
Food for thought:
Whether it takes 21-days or 6 months, when you put your mind to making a new healthy habit you will succeed.
The secret? Keep doing it! Consistency is key.
Recipe of the Week: Cilantro Lime Shrimp Quinoa Bowl
Cilantro. Yum! Lime. Yum! Shrimp. Yum! Quinoa. Yummy!
This recipe has some of my most favorite flavors of summer. What’s not to love?
This week’s recipe, Cilantro Lime Shrimp Quinoa Bowl is brought to you by Spoonfulofflavor.com.
Beach house booked… Check!
Bags packed… Check!
Sunscreen… Check!
Snacks and meals? Uh-oh… not yet?
When we’re getting ready for a summer getaway, food planning often gets left off the list. That’s understandable. Vacation is about fun, spontaneity, and a break from the usual routine. But if you’ve ever returned from a trip feeling bloated, zapped of energy, or like your body is out of sync, you’re not alone.
That’s why we believe food can be part of the adventure, in a way that supports how you want to feel.
Here are a few real-life, Well Balanced strategies to help you feel your best on the road (or at the beach, lake, or cabin):
Plan Ahead (Just a Little)
Look up a few places with nourishing meals at your destination or along your route.
Will you have access to a mini fridge or microwave? That can open up lots of flexible options.
If movement helps you feel grounded, see if there’s a trail, pool, or yoga class nearby, or pack something like resistance bands or bookmark a go-to workout video.
Fueling on the Road
Choose what supports your energy.
Yes, it’s easy to default to fast food or gas station snacks. But there are often better-for-you choices available, especially if you know what to look for.
Here are a few examples:
- Grab a grilled chicken sandwich or wrap (skip the fries if they’re not what you’re craving).
- Pick a protein-rich salad like Chick-fil-A’s Southwest Salad (bonus points for fiber and flavor!).
- Keep a Well Balanced combo in mind: protein + produce + smart carbs = steady energy and less of that sluggish “ugh” feeling.
Sip Smart
Sweet drinks, craft cocktails, and local beers can be part of the experience, but it’s easy to forget how much they add up. A few things we love:
- Sparkling water or club soda with citrus
- Reusable water bottles with fruit infusions (great for the beach!)
- Enjoying a fun drink mindfully, not mindlessly
Grocery Store = Vacation Hack
Even on vacation, local markets and grocery stores can be your best friend:
- Pre-cut fruits and veggies
- Deli turkey, cheese, and whole grain crackers
- Easy breakfasts like Greek yogurt, bananas, or boiled eggs
This can save money and give you a way to stay consistent without a lot of effort.
A Gentle Reminder:
Well Balanced doesn’t mean perfect.
It means being intentional and flexible. It means choosing the foods that make you feel good, while still making space for the ice cream cone or cocktail on the beach.
Recipe of the Week: The Ultimate BBQ Chicken
Staying close to home this 4th of July? Nothing says summer like a backyard barbecue.
We love this one from Food Network: Tyler Florence’s Ultimate Barbecued Chicken
https://www.foodnetwork.com/recipes/tyler-florence/ultimate-barbecued-chicken-recipe-1944518
Food for thought:
Vacations are about memories, not rules. A few small choices can go a long way in helping you feel like your best self, wherever summer takes you.
The Lord gives strength to his people; the Lord blesses his people with peace. -Psalm 29:11
Do you ever get the feeling that you might have put a little too much on your plate?
This, of course, happens literally when we are really hungry and find ourselves at a buffet or party and end up dishing up too much, especially when our eyes are bigger than our stomachs.
Feeling overwhelmed can also happen figuratively if you get excited about something and end up taking on too much at once. This may be followed by feeling a lack of motivation, discipline or confidence. Feeling overwhelmed by life is less about what’s going on and more often related to negative thinking.
Below are a few ideas to keep in mind when you feel overwhelmed:
Don’t sweat the small stuff – Day by day, week by week we all have busy lives, responsibilities, and unexpected disappointments. When we let the little annoyances, such as the unexpected bank fee or a last-minute cancellation get us down, we waste energy worrying about things that we cannot change.
I can stop worrying about: ______________________________________________
Connect with your emotional energy. If you, or someone in your family, has gone through a distressing health experience such as a cancer diagnosis or heart attack you know how emotionally exhausting those situations are. Other drains on our emotional energy include exciting stuff such as a job promotion, buying a new house or finding out you’re pregnant. Anything life-changing takes energy to process and absorb. During those emotionally charged weeks – good or otherwise – remember to be extra gentle with yourself.
I use emotional energy when: ___________________________________________
Recharge your batteries. In yoga last week, our wonderful instructor read a passage about the importance of recharging our batteries. We give, give, give all day at work and then go home and give more to our families. For myself, I recharge with yoga, walking (in the woods!), spending time with friends or cooking. Other people find energy by playing golf, doing artistic projects such as knitting or sitting back and enjoying their favorite TV show.
I recharge my batteries by: ______________________________________________
Get back to your happy thoughts. Whether you choose prayer, meditation, pranayama (breath practice), an upbeat radio station or your favorite book – the options are endless when choosing to get your mental state rebalanced.
I feel happiest when: ___________________________________________________
Food for thought:
The tragic attack in Orlando, FL shook the nation as with each horrible event of that nature. It’s all too easy to fall into a negativity black hole, but we can do better.
Let us unite in love, hope and peace by taking care of ourselves and creating the world we want to live in.
“Strength is the capacity to break a Hershey bar into four pieces with your bare hands – and then eat just one of the pieces.”
-Judith Viorst
Do you remember the book Alexander and the Terrible, Horrible, No Good, Very Bad Day by Judith Viorst?
If not, it’s about a kid that experiences one horrible thing after the next, which turns into a very unfortunate day. From getting from waking up with gum stuck in his hair to getting punished after shoving the bully that called him a crybaby. Oh, and he is the only one that has a cavity when they visit the dentist.
We’ve all been there. The days or weeks it seems nothing is going our way and clearly the world is plotting again us.
I had one of those last week :-/. I’m okay, all is well (especially after a Daddy sushi date on Saturday!). Anyhow, I know how it goes to feel overwhelmed by the world.
This week I’m sharing some of my favorite tools in my toolbox that get me through the rough days. On the days you don’t want to “adult” anymore I hope you’ll find guidance, peace, hope or at least a smile from one of these resources.
–> Dr. Wayne Dyer – A brilliant motivational speaker, American Philosopher, and self-help teacher/author.
Here are Dr. Dyer’s Top 10 Rules for Success, which is a video (shared here) and a great book.
–> Amy E. Smith – Is a life coach and entertaining hostess of The Joy Junkie Show. She uses humor (some vulgarity) and inspirational tips to teach confidence, peace and self-love.
Here’s an episode I recently enjoyed, called 4 Ways to Love Yourself When You’re far from Where You Want to Be.
–> Chel Hamilton – A meditation and hypnosis specialist who provides free meditation tools through her podcast Meditation Minis.
Most recently, I found this message called The Trap: Breaking Free to be incredibly transformational.
Food for thought:
Life is good.
Life is also hard, messy, stressful, overwhelming, chaotic and exhausting.
In those times, try using a tool in your toolbox – or mine – to help get you to the other side.
Recipe of the week: Fish Tacos w/ Mango Salsa
Now in case the taco teaser has you craving tacos too…
I think these summer temperatures (like 101 degrees F, yesterday!) call for something light and refreshing, such as Fish Tacos with Mango Salsa.
This week’s recipe, Fish Tacos with Mango Salsa, is brought to us by thelemonbowl.com.
