Gratitude. 🙏🏻❤️ To counter being worried and bummed during this pandemic, I'm trying to chill (since worry does no good) and also recognize the positive. It may seem trivial & a "first world problem" but I REALLY miss the in-person social connection I get when I meet up with friends to run with. It's important for my mental health. Running solo has its benefits...but I prefer company and I also prefer to run on a trail (verses a neighborhood sidewalk). Here are a couple gems on this rocky road that have been revealed as a result of having to "stay at home" (Note, in our area, we are encouraged to get outside and exercise. While parks and most tracks are closed, luckily, trails remain open so far): 1) I found safe & easy access to an extensive trail system from my neighborhood. (Before the pandemic, I'd drive to meet friends at a Forest Park trail, in downtown Portland, or at a track.) While it's not Forest Park, it's a nice paved trail with *some* nature. 2) My husband, Tony, started joining me on my runs with his bike (he doesn't run anymore due to *knees* ). I really appreciate how he thoughtfully rides painstakingly slow to stay at my pace! 🙏🏻❤️ 3) Lots of people are on the trails and *most* are considerate about social distancing. Have you found some gems during this pandemic too? I hope you are staying safe and healthy. Sending love and prayers. 🙏🏻❤️✌🏻
I’ve been eating so many egg dishes during this pandemic since they are currently easy to get, simple & versatile to cook & create different dishes with, & they incredibly nutritious! If you don’t have eggs or can’t eat them, you can substitute the “recipe” with any meat or canned fish. I enjoyed this “egg salad” on a slice of toasted gluten free @newcascadia Marbled Whole Grain (@instacart & @newseasonsmarket ). Egg salads don’t really need a recipe & you can experiment with additions you have on hand. This was simply made w/hard boiled eggs + some healthy fat + some flavorings. I cooked the eggs in an instant pot since they peel SO much easier, if you don’t have an Instant pot, you can cook on stovetop (google instructions for either). For this egg salad (1 serving): 3 hard boiled eggs; chopped; ~ 1 TBSP of healthy fat (@primalkitchenfoods Chipotle Lime Mayo); couple shakes of your favorite spice blend &/or other flavorings (@balancedbites Bagel Blend); & ~ 2 TBSP of @farmhouseculture kraut (garlic dill pickle - yum). The kraut not only adds great flavor, it’s great for your gut health (hello probiotics) & it’s packed with Vitamin C. (I got the eggs & kraut via @instacart & @naturalgrocers). Garnish is optional but these chopped red onions & celery greens are tasty! I love that eggs are a complete protein & contain ALL the B vitamins. They are especially rich in choline, which supports your body in methylation, membrane structure, & nervous system activity; & selenium, which supports normal thyroid function & provides antioxidant protection. A significant ratio of the nutrients are in the yolks, especially the important omega-3s & fat-soluble vitamins. Eggs are also a fantastic food to support your brain…which I am very intentionally seeking to support while recovering from post-concussion syndrome. Other dishes I am making with eggs are frittatas, avocado toast, deviled eggs, & chakchouka. What simple dishes are you making during this time of uncertainty? #postconcussionrecovery #brainhealth #brainhealing #functionalnutrition #concussion #concussionrecovery #tbi #glutenfree #choline #eattheyolks #easyrecipe #stayhome #pdx
Beautiful gestures by beautiful humans. I came upon these painted rocks while running in my neighborhood. Thank you to whoever/whomever painted and placed these! You made my day! 🙏🏻❤️🥰 #Portland #cedarmilloregon #covid19 #pdxrunner #runner #gratitude #thankful #thankyou
Easy & delicious gluten & grain free thin crust pizza via @thedomesticman. This recipe is from his Paleo Takeout book but there is a similar one in one of his other books, The Ancestral Chef and on his website (link from his profile), both which my family also loves. I keep it simple by making a pizza sauce with @balancedbites Italian blend & strained tomatos from Bionaturae. The sausage here is @twrgrassfedbeef - we have been able to get it from either @naturalgrocers or @costco via @instacart. We get our flours/starches & the Bionaturae strained tomatos via @vitacost (it's been sold out at @naturalgrocers when we've tried but they usually carry it). Sending you all my love and prayers. I hope you are staying safe and healthy. We have an egg allergy here so I simply add more ghee and liquids a bit and it works just fine. #theancestraltable #paleotakeout #russcrandall #glutenfree #functionalnutritionaltherapy#functionalnutrition #ntp #ntagrad #portland #paleo #grainfree #jerf #pizza #grainfreepizza #stayhome
Helen Keller said, "Although the world is full of suffering, it is also full of the overcoming of it." We must have hope. We must not let fear win. This may sound trite, but I found it appropriate for what we are currently experiencing in our fight against covid-19: in today's episode of Picard, JL said: "fear is an incompetent teacher." I so agree! (Star Trek need here!) In honor of those who have already lost their lives, for those who are fighting for their lives, for those who are on the front lines and those behind the scenes... including the loved ones of all - we must persevere. We ALL must do our part... be it simply staying home (the #1 priority), contributing our time and/or money, and most of all, being optimistic and proactive in our thoughts and actions. Let us not tear each other apart and take each other down. Let us learn, grow, and love. Let us stand strong together. We've got this! ❤️🙏🏻💪🏻 #flattenthecurve #thankyou #hope #fearnot
#Repost @dianesanfilippo with @get_repost ・・・ ICYMI: We kicked this off yesterday and have raised over $1,300 so far. What else can we do, together? If you know folks looking to help in a tangible way, here’s one. Staring at just $5. Note:Tap buy it now vs add to cart from the homepage for donations under $50 to work. Using commerce as an engine for *good*. 📦♥️I’ve felt in my heart for a long time that I wanted to find a way to DO MORE and GIVE BACK through my business. It’s a small business, and I don’t always know the best or right way to do things, but as with many decisions I make in it, I’m going with my gut. My gut says this: right now, there are tons of healthcare workers risking their own health for the sake of others everyday by showing up to work. We all know how much time and energy it takes to be a *helper* and a caregiver, but our collective situation with COVID‐19 is also making it such that many businesses are struggling / suffering alongside the health of many people. Since I’m beyond fortunate to have a business that’s seen as integral to maintaining the infrastructure of daily life (and even more so work more folks working from home needing easy meals), I can’t just benefit from this. I’m starting with $5,000 worth of meals that we will be donating ourselves/as a company, and we will review our sales over the last month to see if we have wiggle room to give more. “To whom much is given, much is expected.” I don’t see capitalism for the sake of bolstering ones bank account to be the path to the greater good, here. As a company, we are connecting 1:1 with healthcare workers in-need and offering up as many boxes of meals as we can on our own. As the need grows, we will likely create a form for folks to submit a request to be considered for this offering. But we all know that we can do more together. And when I asked you all if you wanted to contribute if I set this up, you said YES. So, here we are. I’m adding a link to my bio if you feel called to contribute. Or you can get to the donation “item” anytime from the homepage at meals.balancedbites.com - just scroll down. You do not need to purchase meals yourself to participate.
Easy, beautiful and delicious deviled eggs. Instructions: Hard boil your eggs (I put in saucepan, cover with water, heat on stovetop until water boils, turn off heat, cover for 10 min, then if possible, put cooked into bowl of cold ice water for easier peeling. (You can also use an Instant Pot - Google instructions). Cut cooked & peeled eggs in half lengthwise & scoop out yolk. Mix with mashed avocado and or mayo (I used my favorite, @primalkitchenfoods Chipotle Lime), add in a few sprinkles of your favorite spice blends (I ❤️ @balancedbites Bagel Blend), optionally other chopped or shredded veggies (carrots, cabbage, celery), blend together and then scoop back into egg whites. Optionally garnish for additional nourishment to your body & soul. Love and prayers to you and your loved ones.I hope you stay safe and healthy. 🙏🏻❤️ Eggs can either be the main dish or a beautiful, nutrient dense accompaniment to a meal. They are a complete protein and contain ALL the B vitamins. They are especially rich in choline, which supports your body in methylation, membrane structure, and nervous system activity; and selenium, which supports normal thyroid function and provides antioxidant protection. That’s just a snapshot…eggs also contain Omega-3s and many other important nutrients. A significant ratio of the nutrients are in the yolks, especially the important omega-3s and fat-soluble vitamins (but those are not all) so please don’t be afraid of egg yolks. #eattheyolks #paleo #keo #lowcarb #jerf #functionalnutrition #nutritionaltherapypractitioner #fntp
I hope you all stay safe and healthy. I also hope everyone takes physical distancing seriously. Let’s protect our loved ones and community members in the high risk category and also those who are relying on medical care for serious non-coronavirus related issues. In doing this we are also supporting our first responders and our medical teams. Let’s all do what we can to prevent them from being overworked, overwhelmed, and put in a horrific position of having to decided who gets care and who doesn’t. Also, a big thank you to all those working out in the field for the rest of us! I'm so grateful for all of you! ❤️🙏🏻xoxoxo #flattenthecurve #catsofinstagram #startlightmorello #siberiancat #siberianforestcat
Quick, simple, and nourishing my body & soul. I'm looking to ensure I eat from the rainbow & continue doing what I can to optimately support my brain. This was made with @wildplanetfoods wild caught salmon, avocado, @primalkitchenfoods mayo & mustard, shredded carrots & purple cabbage, sprouts, & seasoned with @balancedbites Bagel & Super Garlic blends. Sending love & prayers to all of you. Stay safe & healthy! ❤️
COVID-19 | NW Portland and Surrounding Area Support & Resources For those in the NW Portland/North Beaverton/Cedar Mill/Bethany surrounding community, I have compiled a list of resources for information, for those in need, and for those who can help those in need. This came about after I was in touch with a family in need and found myself searching. If anyone reading this needs help, you can text me at 971-279-8181. Feel free to include any other information/resources that you find or where I might need to update. Feel free to share! Sending love and prayers to the entire world. Hope all my loved ones stay safe and healthy. There isn’t character space to share via Instagram so for now I’ve made a Facebook post linked to in my profile. https://business.facebook.com/NourishingExcellence/posts/1283528828510285?__tn__=K-R
What are some easy, actionable tips that work for you and that nearly anyone might be able to try in order to lift a low mood? I brought the topic up with my awesome, upbeat friend, Carla, pictured here, during our run this morning. We were both in alignment with these happiness hacks: getting outside/nature; calling mom/dad/parents/sister, or a good friend (social connection) and exercise. Carla brought up an excellent point too, which I agree with, it's totally legit to address happiness hacks with baby steps, such as exercise. Sometimes I simply sit outside for 10-20 minutes and if it's cold, I'll bundle up. Other times, I just walk. Lately I discovered I can ask Siri to play some upbeat music while I'm driving. (Eerily, Siri finds the music I loved in my teens, such as AC/DC's Back & Black, which I used to sing at the top of my lungs in my car along with my high school friends!) 😂 As we enter these uncertain times, which may require more stringent social distancing, let's avoid social isolation. Anyone is free to message or call me about anything. My Google number is 971-279-8181. Video chats are not as great as in-person but better than voice/text only ...that said, any communication is better than none! So, what do you do too lift yourself up?
A new, unexpected LOVE! This @mirzamchocolate "62% Dark Chocolate with Dates & Fennel " completely caught me off guard (thank you, Aubrey @cacaoportland for sharing a sample with me & @dianesanfilippo)! I would have never thought I’d love a 62% so much, or that it would have such robust flavor! Swipe to see the second photo so you can see the surprise layer of scrumptious filling (similar to a truffle). From @mirzam: “Using locally grown dates from the Liwa oasis in the UAE, together with freshly ground fennel, we create a paste which is used to fill a delicate chocolate bar shell. This adventure through the world of flavor will reveal a combination you never expected, and will fall in love with. Like all our dark chocolate bars, this bar is made entirely from cocoa bean to delicious bar at our Alserkal Avenue space, is gluten free, vegan friendly – and contains only natural spices for flavor.” Have you tried it? I can’t wait to try the others in the collection. What a new special treat! #cacao #chocolate #beantobar #cacaoportland #functionalnutrition #portland #glutenfree #dairyfree P.s. this bar contains only gluten & dairy free ingredients, but the label states “may contain traces of milk, nuts, & gluten” so it would not be suitable for celiac or those who or extremely sensitive to gluten, dairy, and/or milk.
I meant to share this yesterday, International Woman’s Day. Every woman in my life (every woman reading this) and those who have touched me from afar have a place in my heart, including all the women before me. With love and gratitude, thank you for all that you do and have done to help give women a voice. ❤️🙏🏻 Today and always, I especially want to honor my mom. My mom has taught me so much with her beautiful, loving, generous spirit. She’s gives so much of herself to others. My mom is one who can find the light in the darkness and reveal it to you. She always finds something to be grateful for. Something to looks forward to, something to celebrate. She always has hope. She finds wonder and awe amongst chaos. She finds a way to make everyone feel special and loved...that they matter. While we might not always see eye to eye (we mostly do 😉), we always see heart to heart - my mom knows how to impart her wisdom gracefully, without shaming. I get dazed with awe myself when she nonchalantly describes all that she is doing throughout the week, much of it for others. I love you, Mom ❤️. Thank you for showing me how to love and be in this world with strength and grace. Xoxox-Holly
Suddenly feeling grateful I didn't suck down a spider today! 😱😂 My husband, Tony, discovered it! This is me *very bravely* holding the glass straw with the sneaky imposter! I put it out on our back deck and am counting on it finding a more *suitable* home! 😂 ! #portland
A concussion may take me down but I will not STAY down. That said, I will not step back into the arena just yet…that won’t heal a concussion. My youngest son incurred a concussion in the early part of his last season of HS wrestling. It was looking to be his best season yet & his team had been counting on him. It was SO hard for him to NOT give in & get back on the mat. He shared with me that one of his teammates accused him of faking it. I am SO thankful for the inner strength my son had - he STOOD HIS GROUND & did not return to play - NOT any easy decision. Our youth are SO pressured to get back on the mat, field, court, etc. It may be a short term benefit to the team, or to an athlete’s career, but w/ a potentially very serious LONG TERM consequences - sometimes tragic. A recent study “discovered that teenagers who reported having a concussion in the last year were more likely to report feelings of depression, suicidal ideations, & planned or previous suicide attempts. Of the portion of students who reported a history of concussions, approximately 36% reported they had felt sad or hopeless (compared to 31.1% of all teens) & around 21% had thoughts of suicide (compared to 17%). According to the National Suicide Prevention Lifeline: “warning signs of suicide can include talking about feeling hopeless, withdrawing or social isolation, extreme mood swings, & reckless or anxious behavior.” While I continue to improve from the consequences of post-concussion syndrome, they still affect me greatly. I recently had to let go of something precious in an effort to focus more on healing & I am left feeling like a fish out of water. A sudden unexpected loss of income. I am not sure how things will unfold for me but I am feeling the need to share about concussions & brain injury. If you need to talk about your life after concussion, please contact me. I KNOW it’s an isolating feeling. It’s not something that is easy to describe, especially when your grasp of words is not where it once was. #postconcussionrecovery #braininjuryawareness #concussion #tbi
Brain supportive Superfood yogurt bowl: @gtskombucha Cocoyo; @traderjoes frozen blueberries & frozen raspberries; @manitobaharvest hemp seeds; @cacaoportland 100% Pure Dark cacao; & coconut flakes. 😋 All these foods are awesome for the brain - and they are delicious! . . . #postconcussionrecovery #brainhealth #brainhealing #functionalnutrition #concussion #concussionrecovery #tbi #braininjurymonth #antiinflammatorydiet #glutenfree #probiotics #guthealth #gutbrainconnection
Tell me, dear friends & loved ones, what is it that ignites your soul? What makes you laugh?
Brain healthy, strategic carb up/post long run refueling (and absolutely delicious): Avocado toast with sliced hard-boiled eggs & locally made @newcascadia gluten free marbled whole grain bread. All seasoned with a magical ingredient: @balancedbites bagel blend. March is brain injury awareness month and a pillar of supporting brain health is through nutrition. Eating a nutrient dense, anti-inflammatory diet, which minimizes highly processed foods and refined sugar/carbohydrates is key. The healthy fats in avocados promote healthy blood flow and help support the nerves that carry information to your brain. B vitamins found in avocados, sprouts, and eggs, aid in keeping brain cells and nerves healthy and they help in relieving stress. B6 is especially important for regulating mood and increasing attention and focus. Choline, found in egg yolks, support memory, mood, and communication between brain cells. Eggs supply a clean source of complete proteins. Proteins are essential for getting nutrients to our brain cells. Our bodies use proteins to build & repair tissues, make enzymes & hormones, & are an important building block of bones, muscles, cartilage, skin, & blood. Are you convinced about how important good nutrition is for optimimal brain function?! What are some of your favorite foods that promote healthy brain function? #postconcussionrecovery #brainhealth #brainhealing #functionalnutrition #concussion #concussionrecovery #tbi #braininjurymonth #antiinflammatorydiet #glutenfree #choline #eattheyolks #putaneggonit #shoplocal #eatlocal #portland #pdx #pdxeats #portlandeats #balancedbites #balancedbitesspices
March is Brain Injury Awareness Month. Fact: Did you know that females report a higher number and severity of symptoms as well as a longer duration of recovery than males? While research shows females may have different injury rates, symptoms, & rates of recovery-the medical community does not yet have any female-specific guidelines, protocols, care plans or education resources for women w/ brain injury including concussions! From the @pinkconussion website: “The patient may doubt herself when the speed of her recovery or the severity of her symptoms do not match the male experience she knows. Family members, school staff or employers also judge her experience to be abnormal, malingering or view there maybe other non-brain injury issues at play. Without proper education of patient, family and community supports, women and girls with brain injury including concussion, can experience an additional lack of support, doubt, isolation and anxiety beyond that which comes with brain injury.” “@PINKConcussions is the FIRST EVER non-profit organization with a highly personal and urgent mission to improve the pre-injury education and post-injury medical care for women and girls challenged by brain injury including concussion incurred from sport, violence, accidents or military service. We are #pinkTBI.” I’m often also asked, how long should your recovery be taking? Shouldn’t you be better by now? Not feeling like oneself in body/brain feels very isolating, lonely, and scary. It's a situation difficult to articulate. Often, the words to describe the experience do not exist. That said, I have a wonderful, supportive team and I have improved significantly since 9/11/18. My healing is an upward trajectory, even if it's not exactly linear. I continue to hope for full recovery. Not everyone is so lucky to have such amazing practictioners so I feel grateful but also know that unfortunately, I'm in the minority of getting proper care. I am learning alI can to help heal completely and I will continue to share what I learn. Information is power! Can you relate? What is your experience with concussion recovery? . . . #concussion
Fun times at some amazing places this past weekend with this incredible soul, @dianesanfilippo, her dear amazing husband, @fullbodyfix & the lovely @cleanlivingcandice. @powellsbooks @bamboosushi @cacaoportland @departurepdx @ntatraining