I had a busy weekend, running all over the place to attend events and fulfill obligations- the kind of weekend that leaves you with a long to-do list for the week ahead. As I stared at my 2 page (single spaced) to-do list on Sunday, I fought the anxiety that was creeping in and opened my email. After a couple hours of sending email responses, coordinating holiday arrangements, and researching for clients, I realized that I was slouching. Sitting up, I noticed my back was aching from all those hours driving and I was craving movement. I thought about how great the gentle stretching and breathing exercises of yoga class would feel, but quickly stopped myself- I don’t have time for a yoga class, an entire HOUR to myself, no way there’s too much to do!

When I’m pressed for time I consistently put my work priorities first, friends and family priorities second, and myself last. That’s the opposite of being selfish, right? At least that’s what I learned growing up- put the needs of others before your own to be a good person. While I acknowledge this logic is useful to teach kids important lessons like sharing, I’m not sure it transcends to adults, and here’s why:

Taking care of yourself is not selfish, and it will benefit everyone around you. Women have a much easier time sacrificing for their families and jobs instead of taking care of themselves. When you take care of yourself, you’ll be a better spouse, parent, co-worker, and friend because you have more of yourself to give.

We’ve all been “stretched too thin,” trying to keep promises we’ve made, without ever admitting that we just might be “over-committed” (that’s like admitting defeat!). So what do we do? Prioritize others first and stick our own needs at the bottom of our list. When was the last time you scheduled out your day/week/month and included a couple hours of “me” time? Why is it that we don’t think that self-care is important or worth our time? When you feel pulled in a million different directions, remember, “You can do anything, but you can’t do everything!”

Self-care is active participation in enhancing the quality of your health. Self-care is an approach to living that incorporates behaviors that refresh you, replenish your personal motivation, and help you grow as a person. Both your energy level and your ability to cope with the external world are renewed when you balance productive time and restorative time. There are 3 components to self-care:

 

3 Components to Self-Care

1. Physical- the importance of movement and touch. We’ve all heard that exercise is great for your health. Moving your body increases blood flow, improves mental clarity, and creates feelings of accomplishment and pride.

2. Mental/Emotional- it’s necessary to accept yourself and forgive yourself easily. Set limits to find your ideal balance! Too much work will make you feel depleted and too many indulgences will produce feelings of guilt. Finding the right equilibrium of work and reward will balance challenging yourself without breaking yourself.

3. Spiritual- Tap into your spirituality with prayer, meditation, religious services or your own practice that exercises your mind and soul. These practices build up your spirit and allow you to explore yourself and identify values and priorities.

I’m glad to say that I did shut my computer and attend that yoga class. The instructor even began class with a quote about making time for yourself so you can in turn be better for others! I left class with a clear head and the energy to tackle the rest of that to-do list! When did you last spend quality time with yourself? Self-care is the fun stuff! Listen to your body and do what you want without resistance. Nurturing oneself is a key factor in being able to keep up strength, resolve, motivation and the ability to continue to give to others! How will you make the time to recharge your batteries? Leave a comment below and let us know your favorite self-care activity!

 

Live your WHOLE life,

Shannon + Meg

 

Information obtained from University of Texas at Dallas and Psychology Today.

 

After the great cabinet and refrigerator clean out a few weeks back, I realized that there were quite a few forgotten ingredients resting in my cupboard. These were ingredients that I had (very well intentioned) purchased a while back with plans to prepare a few delicious baked goods, but between the San Diego heat wave, (yes, I said that…the San Diego Heat Wave) when the thought of turning on the oven made me sweat + cans getting pushed to the black hole in the back of my cupboard, The Pumpkin Walnut Protein Bars were never prepared.

Luckily, I found the canned pumpkin well before the expiration date and got down to work putting pumpkin where it belongs. (Its TRUE, there actually IS pumpkin in this week’s “Pumpkin Walnut Protein Bars” – thanks Vani Hari “The Food Babe” for the truth about the Starbuck’s Pumpkin Spiced Latte.)

These bars make great breakfast on the run (Check out our Sugars Shakes Blog for more info on getting protein) or a delicious filling snack. They’re an enjoyable treat and the protein powder make makes them very dense so 1 -2 bars is easily filling. My hubby and I love them, but I must admit that one friend wanted them for dessert and then described them as “really good, BUT you can tell they’re ‘healthy’.” I think he was expecting more of a “Pumpkin Cake.”

The bars take about 15 minutes to prepare before they go into the oven and the clean-up is a snap. I used a food processor to make the Oatmeal Flour and my trusty Hamilton Beach hand mixer to beat.   Although I would love one of those Kitchenaid Stand Mixer my counter space/storage space just won’t allow for it at the moment.

The bars last about 1 week when refrigerated. Let us know what you think and if these Pumpkin Bars satisfy your Fall Holiday appetite.

The Pumpkin Protein bars are an approved for Beautiful University, our 8 Week guided prep program that introduces you to the WHOLE FOOD Lifestyle.   Class starts October 13^th so be sure to sign up now for Early Bird pricing, which ends October 9^th.  Click here for all the details.

We look forward to seeing you in the program or on the blog. Until next time,

Live your WHOLE life,

Meg + Shannon

 

 

Pumpkin Walnut Protein Bars

Adapted from Bodybuilding.com

 

Ingredients:

½ C Brown Sugar

4 oz. Apple Sauce or Jar of Baby Food Applesauce

2 tsp. ground cinnamon

1 ½ tsp. ground ginger

½ tsp. ground clove

1 tsp. baking powder

1 tsp. baking soda

½ tsp. salt

2 tsp. Vanilla Extract

4 Large Egg Whites

1 – 15 oz. can of raw pumpkin

2 C Oatmeal Flour – See Infographic Above

2 Scoops Vanilla Whey Protein

½ C unsweetened Almond Milk

½ C chopped Walnuts

 

Directions:

Preheat oven to 350 degrees.

Spray 9 X 13 pan with non-stick spray

Combine first 11 ingredients and mix well

Add final 4 ingredients and mix until well incorporated.

Pour batter into pan and bake for 30 mins.

 

Makes 24 Pumpkin Walnut Protein Bars

1 Square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

We are so incredibly excited to introduce Ben Annotti, CEO and Founder of Pantry Provisions as our very first guest blogger! Ben will be sharing the ins and outs of Extra Virgin Olive Oils as well as an amazingly delicious Chicken Recipe that makes it easy to “Chef it Up” and will have you “Cooking In” rather than “Eating Out.”   Know where to put your dollar when purchasing quality olive oils by following Ben’s 3 simple steps. Whole Foodies receive 15% off from Pantry Provisions Online Marketplace when you enter the promo code WHOLEFOOD15.

Live your WHOLE life, 

Shannon + Meg 

First things first, I want to thank Shannon and Meg for inviting me to be a part of this blog. There is nothing more enjoyable then spreading some knowledge, experience and information about my culinary passions. My name is Ben Annotti and I am the Founder and CEO of Pantry Provisions, an online marketplace that features an Artisanal, Innovative and Essential collection of culinary products. Prior to founding Pantry Provisions, I worked as a Chef in restaurants across the country ranging from modern Asian in Chicago to a traditional steakhouse in the Hill Country of Texas. Each restaurant and location provided a new experience and education that I have brought with me to Pantry Provisions.

Among our collection at Pantry Provisions are a select amount of American Extra Virgin Olive Oil producers. While many oils found in traditional grocery stores are from the olive-rich countries of Spain and Italy, we have chosen to highlight a small amount of American small-batch producers whose passion is unparalleled. American Olive Oil production is currently experiencing the same rise in quality and popularity as the wines of the Napa Valley in the 1970s. Often looked down upon by the traditional European powers, American oils have increased their visibility by taking home many “Best In Class” awards at Olive Oil competitions across the world. In addition to supporting these small producers, we chose American Olive Oils based off their authenticity and our relationships with the team behind them. While many European oils are authentic and high-quality oils, there is a growing amount of fraudulent olive oils in the market. A study from the University of California at Davis placed 69% of imported olive oil samples labeled “Extra Virgin” as substandard. This means the oils were either doctored with lower level oils or mislabeled for marketing needs.

So, how do you shop for olive oil the right way? The most important step is finding a trusted retailer. That could be a local market in your hometown or an online marketplace like Pantry Provisions. It may also surprise you to find a local olive oil producer by you (we have oils from California, Oregon, Texas and Georgia). If you need help selecting a favorite producer, there are a number of Olive Oil certification groups out there; most notable among them is the California Olive Oil Council. They go at length to promote high-quality producers in California and list them on their website (http://www.cooc.com/seal-certified-oils/). Once you have found your retailer, here are three tips for selecting the right Extra Virgin Olive Oil:

• Varietal – Like wine, olive oils are made from a variety of olives that each has unique flavors and intensities. Generally categorized by intensity (mild, medium or robust) selecting the right oil can be solved by what your intended use is. Mild is ideal for dipping bread or accenting a fresh salad. Medium intensity oils are best suited for finishing pastas or soups. The big, robust oils lend themselves to cooking lamb, grilling fish and vegetables and pairing with balsamic vinegar.

• Shelf Life – Buying high quality olive oil is no different then many other perishable groceries; mind the shelf life! We take great care at Pantry Provisions to buy our oils directly from the producer in small quantities. This allows us to keep a hands-on approach to controlling our inventory and selling the best oils at the best time. At home, you can control your oil quality by buying from a trusted retailer or producer and purchasing oil in small quantities. Be sure to store your sealed bottle of olive oil properly, in a dark place where it will retain its flavor. It’s also important to note that clear bottles with a pour spout tend to let in a lot of sunlight and oxygen which can be harmful to the oil. I treat it like red wine, once I open the bottle the clock begins to tick and I generally like to use a bottle within 2 months.

• Price – True Extra Virgin Olive Oils are an expensive endeavor and the sticker shock can often drive many people away. Most quality oils fall in the range of  $22-30 for a 375 ml bottle. That being said, think how much impact one bottle of oil can have. High quality oil had a home on just about every dish that came out of my kitchens. Finishing poached Halibut, highlighting a Bibb Lettuce Salad and even topping house-made ice creams, Olive Oil can do it all. With the tremendous health benefits in mind, you can surely find a million uses daily to feature your favorite oil. Yes, the price can be high, but it’s worth its weight in gold.

Once you have brought your oil home, its time to cook with it. One of my staples in my professional kitchens was a traditional Italian Salsa Verde. This herbaceous condiment is the perfect vehicle for a high-quality extra virgin olive oil. In the recipe below, we have paired it with a Roasted Spatchcock Chicken rubbed with one of our new Small Batch Spice Blends. Be sure to visit Pantry Provisions and use promo code WHOLEFOOD15 to receive 15% your purchase! Hope you enjoy!

 

Roasted Spatchcock Chicken with Salsa Verde

Serves 2-3

Ingredients:

Whole Chicken                                         3-4lb.

Barouni Extra Virgin Olive Oil             1 Cup

White Balsamic Vinegar                        ¼ Cup

Sugar                                                         ¼ teaspoon

Red Chili Flake                                         ¼ teaspoon

Garlic(Minced)                                       1 large clove

Mint(Chopped)                                         ¼ Cup

Basil(Chopped)                                         ¼ Cup

Chives(Chopped)                                     ¼ Cup

Jalapeno(Seeded and Minced)           1 small Jalapeno

Edo Spice Blend                                       2 teaspoons

Salt                                                              2 teaspoons

Peppercorns                                             ¼ teaspoon

 

Instructions:

To Spatchcock a Chicken:

1. Dry chicken well and place on poultry-safe cutting board.
2. Using poultry shears (aka scissors you can put in the dishwasher) and cut down either side of the backbone to remove completely.
3. With the skin-side facing upwards, push down between the two breasts to flatten the chicken to promote even cooking.

 

Salsa Verde:

1. Finely mince 1 large clove of garlic, 1 seeded Jalapeno and ¼ cup of each of the following herbs: Mint, Basil and Chives.
2. In a mixing bowl or mason jar add the herbs, garlic, jalapeno, white balsamic vinegar, red chili flakes, sugar and the remaining olive oil(3/4 cup or so) and mix well. Add sea salt to taste. I love doing this in a mason jar. It allows me to use what I need and then easily store the rest in the fridge for up to a week.

Cooking and Plating:

1. Preheat oven to 425 degrees and set up the rack in the middle level of the oven.
2. On a sheet pan with a wire-rack, place the spatchcocked chicken skin side up and rub liberally with salt and pepper or one of your favorite spice rubs (we used our recent release, Edo, from our small batch series).
3. Cook until the internal temperature reaches 165 degrees and the juices run clear (about 35-45 minutes).
4. Allow the chicken to rest for 15 minutes and then break down into 8 pieces allowing your guests to pick their favorite light or dark meat.
5. Serve on a large plate with a liberal coating of the Salsa Verde to finish.

Fad diets are an American pastime, right up there with baseball and 4th of July cookouts! We’ve heard of cabbage soup, Atkins, sugar-free, low-carb, fat-free, dairy-free, and now gluten-free. Majority of Americans don’t even know what gluten is!

I’ll take you back a few years during a normal day at work when I was at the proverbial water cooler, which was actually the coffee machine and a co-worker was talking about her latest diet. “I’m going gluten-free,” she said with a huge excited smile on her face. Confused, I asked her why. She responded “Duh, to lose weight.”

Ok, chances are you know someone on a GF diet and maybe even nodded your head in uninformed agreement when they said just how terrible gluten is. There are a ton of misconceptions out there about the GF diet (and all diets for that matter). The Jimmy Kimmel show even highlighted the confusion with their viral video asking people ON a gluten-free diet what gluten actually was… spoiler alert: no one knew the answer! For any whole foodies out there who don’t already know, gluten is NOT evil!

Gluten is actually a sticky protein found in wheat, rye, and barley. Protein is not inherently bad for us, so what’s the beef with gluten? Certain undigested portions of gluten can slip through our small intestine and wreak havoc on our bodies when conditions are present that cause Celiac disease and gluten-intolerance. People who have celiac disease or gluten intolerance have a combination of a faulty gene and autoantibodies that attack the body when exposed to gluten. Get ready for the real interesting part…

Only 1 in every 133 people has celiac disease and about 6 in every 133 people have a gluten sensitivity. This means that majority of Americans have absolutely no problem with digesting wheat, barley, and rye products!!! The recent explosion of GF items on the market is due to big-money marketing from some of the largest food companies in the business, which brings me back to my co-worker who wanted to lose weight on a GF diet.

The grocery store is full of multi-million dollar marketing campaigns, including all the GF items you’ll see during your next trip down the “health foods” aisle. We’re talking gluten-free pasta, cookies, crackers, pizza, tortilla chips, and even candy. The removal of wheat, barley & rye does NOT make these junk foods any better for the average person’s health. In fact, these GF foods products can be higher in sodium and lower in fiber, protein, vitamins & minerals than their gluten containing counterparts, and they can be double the cost!

So save some money and outsmart the marketing! Next time you see candy labeled gluten-free you will know exactly what they mean. If you’re avoiding gluten to eat less processed foods or fewer carbs and more protein, go for it. But if you’re aiming to lose weight by substituting a box of GF cookies for regular cookies, then you’re just making food companies a ton of money. Recently, the Wall Street Journal reported the sales of GF labeled foods as a $23 billion market…maybe I’ll start looking into buying some stock…

If you happen to know anyone (without Celiac or a gluten-intolerance) that has lost weight by changing to a gluten-free diet, chances are they are more aware of the ingredients in their food and are opting to eat more whole foods, which are naturally GF! Gluten itself doesn’t offer special nutritional benefits, but the many whole grains that contain gluten do. They’re rich in an array of vitamins and minerals, such as B vitamins and iron, as well as fiber. Remember, whole grains are good for us! Majority of the recipes featured on Whole Food Love are naturally gluten-free since they are made with WHOLE foods. If you have a question about a specific recipe or are looking for ways to makeover recipes so that they ARE gluten-free, leave a comment below or check out our Facebook page.

If you are having serious digestive issues and suspect you may have a gluten-intolerance, it’s imperative that you speak with your physician and do not self-diagnose. Celiac disease is a serious health issue and a gluten-free diet is essential. You can also reach out to Shannon at Whole Food Love for more help on how to tell and what you can eat to make yourself feel your best!

 

Live your WHOLE life,

Shannon + Meg