National Suicide Prevention Lifeline-800-273-8255

Pan Fried Cinnamon Bananas

Pan Fried Cinnamon Bananas

Pan Fried Cinnamon Bananas


5 mins


5 mins


10 mins


2 People


155 cal


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

Evolutionary Dive Reflex & Crisis De-escalation

kate and the kids Evolutionary Dive Reflex & Crisis De-escalation baby seal blog momblog mom parenting anxiety

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

Caprese Chicken Recipe

Caprese Chicken Recipe

 Prep Time10 minutes

 Cook Time15 minutes

 Total Time 25 minutes

 Servings 4

 Calories 391cal


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.

Serve immediately.


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)

3 Ingredient Oatmeal Breakfast Cookies (Vegan)

3 Ingredient Oatmeal Breakfast Cookies (Vegan)

prep Time: 5 minutes

total Time: 5 minutes 

Servings: 8 cookies

 Calories: 103cal


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

Chi- Chi- Chi- Chia!

Chia pets have been around since 1977, selling about 500,000 plants per year. Going even further back to circa 3500 BC chia seeds have been consumed as a nutrient-packed superfood. Chia seeds started to regain popularity as a dietary supplement in 2012, and now it seems that all of our nutrition leaders have come down with chia fever. 

Chia seeds come from the salvia plant. They are gluten and grain free, fitting into most nutrition plans (keto, paleo, vegan/vegetarian, gluten free, diabetic and more!) Just two tablespoons of these little guys have more potassium than a banana, two times the antioxidants than blueberries, almost half of your recommended daily fiber, double the omega 3 than salmon, ⅓ of the daily recommended magnesium, five times more calcium than milk, zinc, protein and B-vitamins! They are said to aid in burning fat, increasing energy, maintaining heart health, stabilizing blood sugar, cleansing the colon, reducing inflammation and for containing dental benefits. No wonder they are gaining popularity like crazy!

Chia seeds absorb water and grow dramatically in size. For that reason, they are enjoyed in smoothies because they tend to expand in the stomach, making you feel fuller. They are also often mixed with water and left overnight to absorb. In the morning they are a gel texture that can be used in many recipes. 

To make the gel, just mix 1 part chia seeds to 3 parts water. This ratio can be used as an egg substitute in baking, can be mixed into oatmeal or yogurt, or can be used to thicken soups and beverages. 

Chia seeds are little powerhouses of nutrition, and can be a great addition to your diet. I always prefer to get my nutrients from natural food sources instead of a vitamin supplement, and chia seeds are a great resource for meeting those goals without a large volume of food. 

I’ll be adding my chia seed to the top of a protein smoothie bowl for lunch. How do you enjoy your chia? Let me know in the comments!

Stay healthy. Stay Kind.

(And sing me a little ‘chi-chi-chi-chia’ before you go!)


3-Ingredient Chia Pudding

Prep Time 5 mins

Servings: 1 serving 

Calories: 155


2 tablespoon chia seeds

1/2 cup almond milk or milk of choice

1 teaspoon honey or other sweetener, optional

Strawberries or other fruits for topping


Pour ingredients into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.

Cover the jar and store in the fridge overnight or for at least 2 hours.

Top with your favorite fruit, nut butters, granola or your favorite mix-ins and enjoy cold!


Broccoli Cauliflower Rice Chicken Casserole

Broccoli Cauliflower Rice Chicken Casserole

Broccoli Cauliflower Rice Chicken Casserole

Prep Time

5 mins

Cook Time

1 hr 10 mins

Total Time

1 hr 15 mins

8 servings 

Calories: 375cal


2 pounds skinless boneless chicken breasts

1 tablespoon olive oil

2 10-ounce bags frozen cauliflower rice (or 1 head of cauliflower, riced and cooked)

1 16-ounce bag frozen broccoli cuts

2 large eggs, whisked

3 cups, shredded mozzarella cheese

2 teaspoons coarse sea salt

2 teaspoons garlic powder

2 teaspoons onion powder

2 tablespoons butter, melted

1 cup shredded Italian blend cheese


Preheat the oven to 400°F. Spray a large 3-quart baking dish with non-stick cooking spray or olive oil. Set aside.

Slice chicken breasts in half horizontally to make them thinner, lightly coat them in olive oil and place on a baking sheet. Liberally season with salt and pepper and bake for 20 minutes.

While the chicken is baking, heat the bags of frozen cauliflower rice and broccoli according to package instructions. Discard any excess water or moisture.

Remove chicken from the oven and let cool for 5 minutes. Carefully chop baked chicken into bite-sized pieces.

In a large bowl, add cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder and butter. Toss together until fully combined.

Transfer casserole mixture to the prepared baking dish and top with the remaining Italian blend cheese.

Bake for 50 minutes, until the cheese on top has fully melted and started to brown slightly. Let cool for 10 minutes before serving.


Serving: 1/8th of casserole | Calories: 375cal | Carbohydrates: 13g | Protein: 38g | Fat: 19g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 142mg | Potassium: 274mg | Fiber: 3g | Sugar: 5g | Vitamin A: 750IU | Vitamin C: 85.8mg | Calcium: 260mg | Iron: 1.4mg

The Locus of Control

About a week ago I started to come out of a deep depression. As I felt it lift, I started to put some serious thought into the things that weigh on my mind. What brings me down? What contributes to my depression? What can I change? I soon realized I needed to refer to my locus of control.

Your locus of control is a representation of problems that are internal or external. Internally, I have put off working out and gained five pounds. This is something that I control and make active decisions about daily. Externally, there have been really cold days and ice on the ground. I can’t do outside cardio with the kids in the stroller on days like this. The weather is outside of my control.

Seems easy enough, right? Well, depression is a crazy thing. It can be like a carnival funhouse mirror for your thoughts, distorting them and blurring the entire locus. On my bad days, I see a five pound gain and no longer logically think about internal initiative or external weather. Instead, I change the entire dialogue to blame the external sources. I find myself using statements like “Why do these things happen to me?” or “What’s the point of trying?” I can blame bad genes for my metabolism, my family for keeping me super busy or just plain old bad luck.

Today I took off my depression sunglasses and put on my clarity spectacles. Looking at my locus I see that when I am low I frequently view things as happening TO me.  Now that I’m feeling good, I’m trying to sort out my locus.

Looking at the week ahead, I see that I have plans four out of the next five days. I’m a little overwhelmed and wondering where I’m going to make time to get active and kick those five pounds back to the curb. I can not change that my daughter needs vaccines. I need to get her to that appointment. I can not change that my husband needs to work outside of the home, and most day time tasks fall on me. I can manage my time differently- especially my beloved afternoon nap. (Trust me, it’s no longer self care. It’s an awful addiction that ruins my daytime productivity and my night time sleep schedule.) I can make choices about the food I put into my body.

I spend a ton of time thinking about accountability- and the locus of control is closely related to it. Ultimately there are things that I can not control, but success is finding ways around them. This week I am going to focus on what I am making happen, instead of what is happening to me.

How can you reframe your problems this week? Let me know in the comments! 

Stay positive. Stay focused. Stay accountable.


Keto Chicken Parmesan Zucchini Boats

Keto Chicken Parmesan Zucchini Boats

Keto Chicken Parmesan Zucchini Boats

Servings: 4


1 lb ground chicken or protein of your choice

3 large zucchinis (or 4 small)

2 cups marinara sauce

3 cups shredded mozzarella

1 cup shredded parmesan

salt, pepper and garlic powder to taste


Preheat your oven to 400 degrees, and grease a 9×13 baking dish.

In a large skillet over medium heat, cook and chop the ground meat until no longer pink. Season to taste with salt, pepper and garlic powder.

Mix in  2 cups of tomato sauce with the chicken and turn the heat to a simmer. 

While the chicken and sauce are simmering, de-stem and cut your zucchinis in half length wise. Use a spoon or melon baller to carve out the guts. 

Mix in 2 cups of shredded mozzarella and 1/2 cup of your parmesan to the chicken and sauce mixture; stir until melted.

Spoon the mixture onto your zucchini boats, and then sprinkle the remaining mozzarella and parmesan over top.

Bake uncovered in the center rack for 25 minutes, and then switch your oven to broil for a few minutes to brown the cheese.


%d bloggers like this: