Month: April 2021
Pan Fried Cinnamon Bananas
2 bananas Slightly Overripe
2 tablespoons sugar (you can substitute granulated Splenda, if you like)
1 teaspoon cinnamon
Slice the bananas approximately 1/3 inch thick.
In a small bowl, combine the sugar, cinnamon, and nutmeg (if desired). Set aside.
Lightly spray a large skillet with nonstick oil spray. Warm over medium heat.
Add the banana rounds and sprinkle 1/2 of the cinnamon mixture on top.
Cook for about 2-3 minutes.
Flip the rounds, sprinkle with the remaining cinnamon mixture
Cook for 2-3 more minutes until the bananas are soft and warmed through.
Delicious on their own, served over vanilla yogurt, drizzled with caramel, as a pancake topping or as an icecream sundae topping!
Serving: 1g | Calories: 155cal | Carbohydrates: 39g | Protein: 1g | Sodium: 1mg | Potassium: 422mg | Fiber: 3g | Sugar: 26g (for full sugar recipe, needs to be recalculated for splenda sub) | Vitamin A: 75IU | Vitamin C: 10.2mg | Calcium: 16mg | Iron: 0.3mg
Were you one of those kids who could stay in the pool all day? I’m guessing you slept pretty well the night following. Well, there’s a scientific reason behind it, and it works to reduce anxiety quickly.
What is dive reflex?
For a moment I want you to picture a baby seal. Really, it’s any semi-aquatic animal, but what the heck is cuter than a baby seal?
Like all babies, seals get tired. There are times where they need to conserve energy. This is when they take in a large breath of air, then dive as deep as they can. As they descend to the bottom, the water gets colder and darker. The cold water slows blood flow, allowing them to use minimal energy and rest their eyes in darker water. This reflex also increases the ability to withstand pressure by prioritizing blood flow to the vital organs like the heart, brain and lungs, while decreasing flow to the limbs.
When can dive reflex be used?
Much like a seal who needs to decrease energy to sleep, anxiety sufferers are able to use dive reflex to immediately slow their heart rate and relax. Shocking cold temperatures reduce the excess blood pressure that comes with being “wound up” in anxiety attacks, rerouting energy to the primal functions of vital organs. What results is an immediate reduction in over stimulation or excess energy. This is when anxiety can be reduced from a 10/10 to a 5 or 6/10- meaning this technique is most helpful in “crisis” situations where grounding and mindfulness are just not enough. Typically dive reflex should be used first, then followed immediately with standard anxiety coping tools.
Examples of 10/10 anxiety could be a large verbal argument, hearing of a loved one’s passing, during times of suicidal ideations, moments of intense anticipatory anxiety, or any time you feel standard coping tools are just not enough.
Okay, great- but I don’t have a pool
Literal deep diving is not necessary. Similar results can be achieved by covering the face with a bag of frozen peas, a frozen washcloth, very cold water to the face, or a cold shower. Be like the baby seal and take a very deep breath, then go “all in” withstanding the coldest temperature in the most surface area you can handle. My personal preference is to keep a wet washcloth in the freezer. When it freezes it maintains malleability, meaning I can use two flat hands ‘facial style’ to hold the cloth to my face, covering nose, sinuses, forehead, chin, eyes, mouth and cheeks at the same time. Hold it as long as you can take it.
Vasoconstriction (or the constriction of red blood cells) can prevent fainting, the feeling of nausea, and many other panic attack symptoms. This tool probably sounds unappealing, but that’s what makes it useful. It’s the shock factor your body physiologically needs to snap you out of a panic attack. Try it next time you ‘just can’t deal with this right now.’
Stay calm. Stay healthy. Stay cool.
-Kate, the kids, and the baby seals.
Caprese Chicken Recipe
Prep Time10 minutes
Cook Time15 minutes
Total Time 25 minutes
4 5-7 oz chicken breasts pounded to even thickness
2 tsp italian seasoning
2 tsp sea or kosher salt
1 tsp garlic powder
1 tsp onion powder
1 tsp cracked black pepper
1 tbsp olive oil
8 oz fresh mozzarella sliced into 8 even pieces
2 vine ripened tomatoes sliced into 1/2″ slices
fresh basil to taste
aged balsamic or balsamic glaze to taste
Prepare the chicken:
Place one chicken breast onto a sheet of parchment paper.
Fold the paper over the chicken.
Using a rolling pin, pound the chicken breast to even thickness of a little less than 1″.
Set aside and repeat with the remaining chicken breasts.
Combine the italian seasoning, sea salt, garlic powder, onion powder, and pepper in a small bowl. Stir to combine.
Brush the chicken with olive oil, then sprinkle with the seasoning blend. Flip the chicken oven, then oil and season the other side.
Heat a grill or grill pan over high heat.
Place the chicken breasts onto the grill and cook 5-6 minutes per side, or until the internal temperature reads 155°F (the chicken will come to proper temperature in the next step).
Top each chicken breast with 2 slices fresh mozzarella.
Continue grilling 3 minutes, or until the cheese is melted and the internal temperature reads 165°F.
Place the chicken breasts onto a platter or individual plates.
Top each chicken breast with 2-3 slices of fresh tomatoes, then sprinkle with fresh basil and additional salt and pepper to taste.
ust before serving, drizzle with aged balsamic vinegar or balsamic reduction.
Calories: 391cal | Carbohydrates: 8g | Protein: 49g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 2g | Trans Fat: 0g | Cholesterol: 160mg | Sodium: 1169mg | Potassium: 263mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1300% | Vitamin C: 19% | Calcium: 350% | Iron: 0.7%
3 Ingredient Oatmeal Breakfast Cookies (Vegan)
prep Time: 5 minutes
total Time: 5 minutes
Servings: 8 cookies
2 cups rolled oats Can sub for quinoa flakes or buckwheat flakes
3 large overripe bananas, mashed
1/2 cup peanut butter can sub for any nut or seed butter
1/4 cup chocolate chips of choice Optional (most chocolate chips are NOT vegan, pay close attention while shopping to avoid any milk/dairy ingredients.)
Preheat the oven to 350F.
Line a large cookie sheet with parchment paper and set aside.
In a large mixing bowl, add all ingredients and mix very well, until fully combined.
If using chocolate chips, stir them in with a spatula.
Lightly wet your hands and form 8 balls with the cookies.
Place each ball on the lined mat, and press each ball into a cookie shape.
Bake for 10-12 minutes, until slightly golden on the edges.
Remove from the oven.
Allow cooling on the mat for 10 minutes, before transferring to a wire rack to cool completely.
should be kept refrigerated and will keep for 5 days. They are freezer-friendly, for up to two months.
Serving: 1Cookie | Calories: 103cal | Carbohydrates: 19g | Protein: 6.5g | Fat: 6g | Fiber: 6g | Vitamin A: 1250IU | Vitamin C: 1.7mg | Calcium: 20mg | Iron: 0.4mg | NET CARBS: 13g