Confessions of an Emotional Eater

Have you ever been stressed and just want your favorite cheat food?  For me, it’s sweets that I crave.  Like chocolate or cookies.  For others, it might be something salty, like chips, or crunchy like pretzels.  And if you go even further, it might be an adult beverage.  Here’s my question to you…when you get stressed, what do you do?

For me, I usually eat…and I eat poorly.  My cravings vary too.  Sometimes I just want to eat everything in sight whileother days, I just need that one bite.  When it’s bad, it’s really bad.  Anything can set me off when I have these bad days.  It can be meetings all days at work, no

t being productive at all because of the ebb and flow of the day or even something as simple as the wind blowing my hair the wrong way.

When I have one of these days, I always want to grab that bottle of wine and pour myself one glass.  Instead, I try to have a better plan.  Something like doing a little school work, reading a book or getting my workout in.  And I don’t get too down on myself if I have one glass of wine while I do the better task.  Why?  Because it’s all about balance.

The moral of my story is that no matter how stressed you get, no matter how much life gets you down, always remember that you are on a journey and there will be peaks and valleys.  Try to stick to your plan as much as possible but don’t beat yourselfup if you decide to have a treat once in a while.  You can have your cake and eat it too…just watch out for how big your slice is.

Are you an emotional eater too?  What’s your go-to food or beverage when you get like this?  Put yourself out there by commenting below.  I promise you, it will help you relieve some stress just by typing it out.

Peanut Butter Blondies – A Healthy Dessert in Disguise

Have you ever been invited to a party and immediately said “Yes, I’d love to come!  What can I bring?”  And then the host asks you to bring a dessert, but you cringe inside because you know you’re on your journey to a healthy, happy life.  Yup, I’ve been there too.  But guess what…desserts do not have to derail you completely!  There are alternatives.

To avoid the sudden onset of the dessert impact, I find a healthy recipe and make it seem like it’s a sweet treat.  Recently I found a recipe for Peanut Butter Blondies and I thought there was no way that these could be somewhat healthy.  Well, surprise!  They are…and they’re delicious too!

I brought them to the party and didn’t say anything at first.  People tried them and thought they were good.  Then I started to share how they were made.  People were shocked!  And for all of you out there that think you can’t cook, trust me, I am no professional chef.  I just followed the recipe and BOOM…Peanut Butter Blondies.

Here’s the recipe for those out there that want to give it a go.  Sneak these into your next barbecue, potluck dinner or birthday party and see what people think.  I bet they’ll love them!

Ingredients:

One 15oz. can of chickpeas, drained and rinsed

1/3 cup unsweetened applesauce

1/3 cup powdered peanut butter

1/4 cup whole-wheat flour

1/4 cup egg whites (about two large eggs)

3 tbsp. Truvia spoonable calorie-free sweetener

2 tbsp. creamy peanut butter

2 tbsp. canned pure pumpkin

1.5 tbsp. vanilla extract

3/4 tsp. baking powder

1/4 tsp. salt

2 tbsp. mini (or chopped) semi-sweet chocolate chips

 

Preheat the oven to 350*.  Spray an 8″x8″ baking pan with nonstick spray.

Place all ingredients except chocolate chips in a food processor.  Puree until completely smooth and uniform.

Gently fold in 1/2 tbsp. chocolate chips.

Spread mixture into the baking pan and smooth out the top.  Evenly top with remaining 1.5 tbsp. chocolate chips and lightly press into the batter.

Bake until a toothpick (or knife) inserted into the center comes out mostly clean, roughly 25-30 minutes.

Let cool. complete, about one hour.  Refrigerate leftovers.

What Really is a Health Coach?

 

I was asked this question today and wondered if other people are curious what it is too.  When I think about a health coach, I think about the people in the world that help others with the health and wellness goals.  The truth is, a health coach can be so much more than just a personal trainer or a nutritionist.

A health coach really is the guidance that helps you while you’re on your journey.  This person can be your support system, a friend, an ally, a confidant.  A health coach helps you learn the ropes and helps you transition that learning into real action.  In most cases, a health coach and their client learn together.

Health coaches are different from personal trainers, nutritionists, clinicians and educators.   In most cases, the client does not have access to a personal trainer or nutritionist between sessions.  The client of a health coach would have access in between sessions because communication is key to helping the client grow inside and out.  A physician or an educator can give the client all the information in the world and share how this information would help the client be healthy, but in some cases, the physician or educator doesn’t help the client learn how to put it into action.  A health coach would help the client really put the information given into action through cooking demonstrations or workshops.

Don’t get me wrong, a health coach does not replace a physician, personal trainer or a nutritionist.  But a health coach can supplement the care received from these individuals.  Today there are endless opportunities to start a journey toward a healthy, happy life, but where do you start?  This is where a health coach can come in and help guide a client.  A health coach can help the client choose the right meal plan or fitness plan right for the individual.  And the health coach can help the client stick to it.

I recently became a certified health and wellness coach and the information I’ve learned in the past year is amazing.  I want to share it with people and help others learn what it feels like to live a healthy, happy, balanced life.  Are you someone looking for an addition to your current healthcare routine?  Connect with me today and set up your free consultation.

Southwestern Meatless Taco

 

Ingredients:

1/4 medium avocado, mashed

2 tbsp. fresh salsa or pico de gallo

3/4 cup of cooked black beans

3/4 cup of cooked brown rice

1/4 cup of cooked corn

1/4 cup of diced tomato

1/4 cup of diced onion

1 6″ corn torilla

 

Combine mashed avocado and fresh salsa in a small bow; mix well.  Set aside.

Place black beans, rice and corn on one half of tortilla and fold.

Serve with avocado and salsa mixture.

Cucumber & Tomato Salad

 

Ingredients:
2 tbsp. red wine vinegar

1 tsp. balsamic vinegar

1 tbsp. fresh lemon juice

2 tsp. extra-virgin olive oil

1 medium cucumer, partially peeled, halved lengthwise and sliced

1 cup cherry tomatoes, halved

1 tbsp. chopped red onion

1 tbsp. chopped fresh Italian parsley

1 tbsp. chopped basil leaves

Himalayan salt, to taste (optional)

Herbal seasoning, to taste (optional)

 

Combine red wine vinegar, balsamic vinegar, lemon juice and oil in a small bow; mix well.  Set aside.

Combine cucumber, tomatoes, onion, parsley, basil, salt (if desired) and seasoning blend (if desired) in a large bow; mix well.

Drizzle dressing over cucumber mixture; toss gently to blend.

Farina with Walnuts, Apples & Maple Syrup

Ingredients:

3/4 cup of water

3 tbsp. farina cereal

1/2 medium green apple, diced

3 tbsp. chopped walnuts

1 tbsp. pure maple syrup

 

Bring water to boil in a medium saucepan over medium heat.  Add farina; cook, stirring frequently for 4-5 minutes.  Remove from heat.

Place farina in a small bowl.  Top with apples, walnuts and pure maple syrup.

Enjoy!

Welcome!

Welcome to Just Live Mindfully – a place to come if you’re looking to learn how to live the healthy, happy life you are meant to live.  My name is Jenn Mullen and I am the owner of Just Live Mindfully.  I am a foodie, a fitness fanatic, a tomboy that has turned into a girly girl who loves all things fashion and a passionate woman looking to help others learn others with their health and wellness needs.

Health and wellness is not just about fitness and nutrition.  It involves all aspects of life – relationships with others, the career you have, what you believe in and yes, it does include physical activity.  Throughout my life, I always thought health and wellness was just about eating extremely well and being physically active every single day.  I had no idea that health and wellness involved laughing every day, having positive relationships with the people around you (“your tribe”) and living a life you design.  Now that I have learned this, my life has improved exponentially.

As Just Live Mindfully grows, my wish is that I am able to inspire and motivate people to be happy, healthy and live a life they have designed.  I hope you will join me on this journey and change the world along side me.