Did you know that you take roughly 720 - 960 breaths every hour? And how many breaths do you actually notice? Probably not many, if any at all.
Our bodies know exactly what to do to keep us alive. Our hearts beat, we digest food and we breathe all day long, but don’t even do it consciously. Sometimes we get emotionally disconnected from our bodies and we just need to get grounded and be back in the present moment. Or we need to take a break from whatever it is that causing us emotional discomfort.
The easiest way to get present and in alignment with who we truly are is to take a break and breathe deeply.
When we do this, we activate our parasympathetic nervous system (rest and digest state) which induces feelings of calm and relaxation. And who doesn’t need more of that???
Here’s how.......you can do this with your eyes open or closed.
🌸 Get still
🌸 Inhale through your nose for a count of five
🌸 Pause for a count of five
🌸 Exhale through your nose for a count of five
If five is too intense, try three counts or less. Whatever is comfortable.
The key here is to notice your breath, be in the present moment and connect back with your body. Also notice anything that is coming up for you while you do this practice. You may notice some new insights or mindsets bubbling up.
So if you followed with me, how do you feel now? Better right?
And when you add essential oils to your breath work, it takes it to a whole new level. More on this in my next blog ;)
xo,
Bonnie
By the way...if you liked this post, click the link below to get access to my FREE Yoga Nidra Guided meditation for relaxation.
*Please note: relaxation and meditation practices may cause you to experience upsetting memories or difficult emotions. While these practices can be a beneficial way to release these emotions and memories, it is important that you check with your health care provider before starting a relaxation/meditation practice if you feel you may have difficulties processing memories and emotions should they come up during practice.
The information presented here is for entertainment and informational purposes only. The information in this post is subject to interpretation and is an expression of opinion. It is not intended for, and does not replace professional, medical, legal, business, and/or health related opinions and advice. It is not a substitute for counselling or any other type of therapy, or medical advice from qualified professionals.
If you're like me and your tummy can't tolerate cow's milk, then this recipe is a must have in your fridge! This is so easy to make and it's delicious beyond compare. Even my picky daughter Samantha won't argue with me when I'm using cashew milk for recipes. And she'll even have it with her cereal!
This milk will only last a few days in the fridge so I make it often so it's fresh. And I even make some batches on the fly if I've run out and don't have any already made. It's not a fussy recipe and if your'e in a pinch, no need to soak the cashews ahead of time.
I love this recipe because you don't have to strain it!! Whatttt?? Yep, all you nut milk lovers out there know what I'm talking about. It's great to make nut milks, but straining it can be a pain. Luckily, this recipe doesn't require any straining, so no more complaining that you can't make your own nut milk, ok???
You can use any glass bottles for the finished product. I like to use empty kombucha bottles (I may or may not have an obsession with kombucha), or mason jars can do the trick as well. If you're fancy, you can buy some glass bottles with snappy lids from IKEA or your local dollar store.
Ingredients
- 1 cup of raw unsalted cashews
- 5 cups of filtered water
- pinch of sea salt
- 1 medjool date (optional) - can sub 1 TBSP maple syrup or honey
- 2-3 glass jars
Instructions
- Measure 1 cup of raw unsalted cashews into a glass bowl and cover with about two cups of water. Let sit for approximately three hours.
- Drain and rinse cashews and place in a high-speed blender with 1 cup of water and 1 medjool date. Note, if using maple syrup or honey, add at this point.
- Blend at high speed until the cashews are smooth and creamy and no lumps remain.
- Add 4 more cups of water, and pinch of sea salt.
- Blend again at high speed until the milk is perfectly smooth.
- Pour into glass jars and refrigerate.
- Will keep for about 4-6 days in fridge. Make sure to shake before using.
Healthy cooking is a passion of mine. I take pride knowing I made something that nourishes me and my family and the best part....it's loaded with high doses of love. I hope you and your family love this recipe as much as we do!
xo,
Bonnie
By the way...if you liked this post, click the link below to get access to my FREE Yoga Nidra Guided meditation for relaxation.
The information presented here is for entertainment and informational purposes only. The information in this post is subject to interpretation and is an expression of opinion. It is not intended for, and does not replace professional, medical, legal, business, and/or health related opinions and advice. It is not a substitute for counselling or any other type of therapy, or medical advice from qualified professionals.
The BEST Banana Gluten Free Pancake Recipe
Breakfast is seriously my favourite meal of the day. I'm not sure why....maybe it's because I'm a morning person, or the fact that I'm always hungry and after not eating for like 12 hours gets me kinda hangry in the morning..... Whatever it may be, I LOVE my breakfasts!
Which brings me to the all star pancake. Pancakes hold a special place in my heart. My mom absolutely loves pancakes and we used to make them together when I was growing up. I'm actually surprised I still love pancakes as much as I do because my mom's version always had bran in them (yep, they did...) and she notoriously over cooked them. But maybe it's the time we spent cooking together that keeps the memories so enjoyable. And now for the bit or irony, my mom uses my pancake recipe now - and no more bran to be found in the batter!
Being gluten free isn't always easy when you're trying to feed a family of non-gluten free people. Pancakes are no exception. I used to make two separate pancake recipes - one for me and one for my family. And then I had an epiphany. Since I'm the only one who cooks, they have no choice but to eat what I'm making...and so the story goes. They now eat my gluten free pancakes a few times a week and they are filled with protein and fruit, so I feel good knowing they are getting a diverse range of nutrients! Having a lot of banana in the recipe kind of distracts from the gluten free taste side effect - you know what I'm talking about! I also cheat a little and add a chopped up (gluten free) chocolate sandwich cookie to their pancakes and voila - cookies and cream gluten free pancakes.....who can say no to that?
I hope you love this recipe as much as me and my family do!
Serves 4
Ingredients
- 4 ripe bananas
- 4 eggs
- 1 TBSP maple syrup
- 1 TBSP baking powder
- 1 cup gluten free flour blend of your choice (if you're not gluten free, you can use all purpose flour)
- pinch of salt
- butter for greasing pan
Instructions
Mix all ingredients, except flour in a blender until smooth.
Pour wet ingredients into a large mixing bowl.
Add flour and whisk until no lumps remain.
Butter non stick pan or griddle and measure 1/4 cup of batter per pancake.
Cook on medium to low heat.
Gently flip when pancakes have small bubbles forming on top. Note: These are very fragile pancakes when flipping. Be gentle and I promise you'll get your grove on in no time when it comes to flipping these babies. Patience and experience will be your friend.
Cook for a couple of more minutes until pancake is cooked through.
Enjoy!
Don't forget you can add endless options for toppings, or mix into the batter. I always cook one cup of frozen wild blueberries and add to my stack of pancakes along with hemp hearts. You could also try adding chocolate chips to the batter. The possibilities are endless!
xo,
Bonnie
By the way...if you liked this post, click the link below to get access to my FREE Yoga Nidra Guided meditation for relaxation.
The information presented here is for entertainment and informational purposes only. The information in this post is subject to interpretation and is an expression of opinion. It is not intended for, and does not replace professional, medical, legal, business, and/or health related opinions and advice. It is not a substitute for counselling or any other type of therapy, or medical advice from qualified professionals.
These days it's tough to be thankful for things when you're so limited as to what you can and can't do. We're struggling because we can't visit family and friends and get together like we used to. Even shopping is a scary experience. I used to love shopping, now I feel like my homemade mask isn't haute couteur enough and my hands are so sweaty wearing those uncomfortable plastic gloves that I only used to wear when I used to dye my hair....
All grey hair kidding aside, this is also a time to be grateful for the things we do have. Being home with my husband and daughters has made me realize that gratitude is something we need to practice now more than ever before. For years, I've always told my kids that when you complain, you'll have more things in your life to complain about; BUT, when you're grateful, you'll have more things to be grateful for.
Below are three simple ways to practice gratitude with your own family.
1. If you're like my family right now....you're probably eating three meals a day together.....At your next meal, go around the table and have everyone state something they're grateful for and why. It's a fun way to think about what you're appreciating in that moment, and I guarantee once you start doing this, you'll come up with more than just one thing you're thankful for. Try and practice this approach to gratitude at least once a day.
2. Find a journal (this is easy....like how many empty notebooks are lying around your house right now....you know you've got 'em). Your kids can make this a special gratitude journal by painting or colouring the outside, or even putting stickers on it. When putting them to bed at night, together, write three things you're grateful for that happened that day. You may think that you'll repeat the same thoughts, but you can always find different things to be thankful for - like the sunshine and air we breathe or how about the fact that routine bed times are a thing of the past.....
3. Make your next family game night a game of gratitude where you state something you're thankful for but hasn't actually happened yet - this sounds crazy, I know, but hear me out.......Example, if you wish you were in sunny Mexico right now, you could say "I'm so grateful that I'm in Mexico on this beautiful beach enjoying my delicious pina colada". Or maybe one of your kids wishes they could have a big pool party.....it could be something like this..."I'm so thankful that I'm doing cannon balls in the pool with my best buds" You get the idea. This is a fantastic way to get your family's spirits up and imaginations flowing. Sometimes just thinking we are in those situations and being grateful in that moment can shift our energy to feelings of joy and excitement. And who doesn't need a positive shift right now - am I right, or am I right?
I hope you can find ways to cherish the time you have together. We always want more time to spend with our families, so if you're home now with your family, take this opportunity to express your gratitude; and your time together will be so much more enriched and enjoyable.
xo,
Bonnie
By the way...if you liked this post, click the link below to get access to my FREE Yoga Nidra Guided meditation for relaxation.
The information presented here is for entertainment and informational purposes only. The information in this post is subject to interpretation and is an expression of opinion. It is not intended for, and does not replace professional, medical, legal, business, and/or health related opinions and advice. It is not a substitute for counselling or any other type of therapy, or medical advice from qualified professionals.
