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Text, Talk, Act - An activity accessed through your phone that helps you learn how to take care of your mental health - and how to reach out to your parents to start a conversation around the topic. Open from May 7th - May 31st.

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1. Whisk one ¼-oz. envelope active dry yeast (about 2¼ tsp.), 2 tsp. honey, and 2½ cups lukewarm water in a medium bowl and let sit 5 minutes (it should foam or at least get creamy; if it doesn't your yeast is dead and you should start again-check the expiration date!).

2. Add 5 cups (625 g) all-purpose flour and 5 tsp. Diamond Crystal or 1 Tbsp. Morton kosher salt and mix with a rubber spatula until a shaggy dough forms and no dry streaks remain.

3. Pour 4 Tbsp. extra-virgin olive oil into a big bowl that will fit in your refrigerator. This puppy is going to rise! Transfer dough to bowl and turn to coat in oil. Cover with a silicone lid or plastic wrap and chill until dough is doubled in size (it should look very bubbly and alive), at least 8 hours and up to 1 day. If you're in a rush, you can also let it rise at room temperature until doubled in size, 3-4 hours.

4. Generously butter a 13x9" baking pan, for thicker focaccia that's perfect for sandwiches, or an 18x13" rimmed baking sheet, for focaccia that's thinner, crispier, and great for snacking. The butter may seem superfluous, but it'll ensure that your focaccia doesn't stick. Pour 1 Tbsp. extra-virgin olive oil into center of pan. Keeping the dough in the bowl and using a fork in each hand, gather up edges of dough farthest from you and lift up and over into center of bowl. Give the bowl a quarter turn and repeat process. Do this 2 more times; you want to deflate dough while you form it into a rough ball. (We learned this technique from Alexandra Stafford, who uses it to shape her no-knead bread.) Transfer dough to prepared pan. Pour any oil left in bowl over and turn dough to coat it in oil. Let rise, uncovered, in a dry, warm spot (like near a radiator or on top of the fridge or a preheating oven) until doubled in size, at least 1½ hours and up to 4 hours.

5. Place a rack in middle of oven; preheat to 450°. To see if the dough is ready, poke it with your finger. It should spring back slowly, leaving a small visible indentation. If it springs back quickly, the dough isn't ready. (If at this point the dough is ready to bake but you aren't, you can chill it up to 1 hour.) Lightly oil your hands. If using a rimmed baking sheet, gently stretch out dough to fill (you probably won't need to do this if using a baking pan). Dimple focaccia all over with your fingers, like you're aggressively playing the piano, creating very deep depressions in the dough (reach your fingers all the way to the bottom of the pan). Drizzle with remaining 1 Tbsp. extra-virgin olive oil and sprinkle with flaky sea salt. Bake focaccia until puffed and golden brown all over, 20-30 minutes.

6. Hold off on this last step until you're ready to serve the focaccia: Melt 4 Tbsp. unsalted butter in a small saucepan over medium heat. Remove from heat. Peel and grate in 2-4 garlic cloves with a Microplane (use 2 cloves if you're garlic-shy or up to 4 if you love it). Return to medium heat and cook, stirring often, until garlic is just lightly toasted, 30-45 seconds. (Or, if you prefer raw garlic to toasted garlic, you can grate the garlic into the hot butter, off heat, then brush right away.)

7. Brush garlic-butter all over focaccia and slice into squares or rectangles.

8. Do Ahead: Focaccia is best eaten the day it's made, but keeps well in the freezer. Slice it into pieces, store it in a freezer-safe container, then reheat it on a baking sheet in a 300° F oven.

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Shockingly Easy No-Knead Focaccia Recipe

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If you want to fill your kitchen with the smell of fresh-baked bread but you're nervous about shaping a boule or working with a starter, focaccia is the best place to begin. We're not exaggerating when we say it requires zero skill and provides ample opportunity to be amazed by yourself and by the wonders of yeast.

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Have you or someone you know lost a loved one?  Even feeling sad because we are out of school, missing our friends, prom, or graduation can feel similar. Understanding grief and mourning can be helpful.

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Being a teen can be a very challenging time in life. You're not a kid anymore. During this time lots of changes are occurring. You're taking on more responsibility, thinking ahead to the future, and trying to juggle family, friends, and school. So when someone you love dies, it can be more difficult for you now than at any other age. It's hard to understand all the changes that go with being a teen and now try to make sense of all the feelings that go along with the death of someone special to you. There are people out there that care about you and can help you through this tough time. Below are some ways to help you start on this journey.

Some things to remember:

Some things to help:

Remember you are unique and so is your grief! Treat yourself gently!

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Mourning Hope Grief Center : Resources : I'm a Teen

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Being a teen can be a very challenging time in life. You're not a kid anymore. During this time lots of changes are occurring. You're taking on more responsibility, thinking ahead to the future, and trying to juggle family, friends, and school.

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Use this chart to keep track of your lift over the weeks

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makes: 1 loaf

time: ~1 hour

8 tablespoons (1 stick) butter, plus some to grease pan

1 1/2 cups all purpose flour

1/2 cup whole wheat flour (you can use all purpose flour too!)

1 teaspoon salt

1 1/2 teaspoons baking powder

3/4 cup sugar

2 eggs

3 very ripe bananas-mashed with a fork until smooth

1 teaspoon vanilla extract

optional:

1/2 cup chopped walnuts or pecans

1/2 cup grated dried unsweetened coconut

1. Preheat oven to 350°F. Grease a 9x5-inch loaf pan.

2. Mix together the dry ingredients. Cream the butter and beat in the eggs and bananas. Stir this mixture into the dry ingredients; do not mix more than necessary. Gently stir in the vanilla, nuts, and coconut.

3. Pour the batter into the load pan and bake for 45-60 mins, until nicely browned. A toothpick inserted into the center of the bread will come out fairly clean when it it done, but because of the bananas this bread will remain moister than most. Do not overcook. Cool on a rack for 15 mins before removing from the pan. To store, wrap in waxed paper!

Credits: How to Cook Everything By: Mark Bittman

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Regular stretching is a great activity to improve your well-being!

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Well Wishes & Washed Hands from the Health Center Team! 

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Well Wishes & Washed Hands from the Health Center Team! 

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Health & Wellness Center Special Message

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Pat is back with an upper body workout for you.

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Mr. G shared this in the parent's newsletter, but here it is for you to make!

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An easy and delicious homemade sauce! Add lots of veggies and your favorite pasta (or whatever you have!) and it’s a great meal with only a handful of ingredients. Definitely a better option than store bought Alfredo sauces which have lots of preservatives!

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In just minutes you can easily make this restaurant quality Alfredo sauce at home. And let's not forget, unlike what we've been told for many years, we shouldn't be afraid of these "good fats." So don't waste any time giving this tasty and inexpensive sauce a try poured over some whole-grain noodles and lots of fresh seasonal veggies. It would also work well in a "white lasagne" or extra creamy macaroni dish. No matter what, you just cannot go wrong when you start with fresh cream and butter!

Super Easy Alfredo Sauce

1. In a large pot, boil the pasta according to package directions

2. Meanwhile melt all the butter and 2/3 of the cream in a large sauté pan over medium heat. Stir with a wooden or other large spoon.

3. Once the cream and butter start to thicken (after a couple minutes) turn the heat off.

4. When the pasta is done drain it thoroughly in a colander and add drained noodles to the cream and butter mixture.

5. Turn the heat back on to medium-low and add the remaining 1/3 cup cream and all of the Parmesan cheese.

6. Toss the pasta around to coat until the sauce thickens slightly. Season with salt and pepper and portion out into pasta bowls. Garnish with extra Parmesan cheese and fresh sautéed vegetables (if desired) and serve immediately.

We recommend organic ingredients when feasible.

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!

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In just minutes you can easily make this restaurant quality Alfredo sauce at home. And letâ€™s not forget, unlike what weâ€™ve been told for many years, we shouldnâ€™t be afraid of these â€œgood fats.â€� So donâ€™t waste any time giving this tasty and inexpensive sauce a try poured

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...and all you need is a chair!

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Mr. McVeigh recommends these exercises that can be done anywhere!

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Mr. McVeigh recommends these exercises that can be done anywhere!

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Springfield College Student Teacher Exercise Video

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The student teachers of Springfield College have created an exercise video for you to utilize as a useful resource in order to get in your physical activity for the day anywhere and anytime!

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Talking Out Your Problems Really Does Help...

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Talking Out Your Problems Really Does Help...

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In reality, your brain and body get a lot out of talking.

When you are feeling very intense feelings - especially fear, aggression or anxiety - your amygdala is running the show. This is the part of the brain that, among other things, handles your fight or flight response. It is the job of the amygdala, and your limbic system as a whole, to figure out if something is a threat, devise a response to that threat if necessary, and store the information in your memory so you can recognize the threat later. When you get stressed or overwhelmed, this part of your brain can take control and even override more logical thought processes.

Research from U.C.L.A. suggests that putting your feelings into words - a process called "affect labeling" - can diminish the response of the amygdala when you encounter things that are upsetting. This is how, over time, you can become less stressed over something that bothers you. For example, if you got in a car accident, even being in a car immediately afterward could overwhelm you emotionally. But as you talk through your experience, put your feelings into words and process what happened, you can get back in the car without having the same emotional reaction.

Research from Southern Methodist University suggested that writing about traumatic experiences or undergoing talk therapy had a positive impact on a patient's health and immune system. The study argues that holding back thoughts and emotions is stressful. You have the negative feelings either way, but you have to work to repress them. That can tax the brain and body, making you more susceptible to getting sick or just feeling awful.

None of that is to say that talking about your problems, or even talk therapy with a licensed therapist, will automatically fix everything and immediately make you happy and healthy. But, like eating better and exercising, it can contribute to overall improvement in your well-being. More important, it can help you understand how and why you feel the way you do, so you can handle your emotions more effectively in the future.

Crucially, not every form of talking about problems aloud can help. In fact, multiple studies examining college students, young women and working adults suggest that co-rumination - or consistently focusing on and talking about negative experiences in your life - can have the opposite effect, making you more stressed and drawing out how long a problem bothers you. To talk about your problems more constructively, there are a few key things you can do.

Choose the right people to talk to. If you've ever talked about how you're feeling and it seems as if you got nothing out of it, you might be talking to the wrong person. Having a trusted friend who will support you (without enabling bad habits like co-rumination) can help. If you need specific advice on a problem, find someone who has faced similar problems and, ideally, has resolved them. And if you need a lot of talk time, try spreading your conversations out to multiple people. One person can get worn out, and having a broad social support system lets you distribute that load.

Choose the right time to talk. Just as important as choosing who to talk to is when you talk to them. Your friends may want to support you, but they have their own lives. Asking if they have the time and energy to talk before unpacking your emotional bags can help you both be better equipped for the conversation. This also means being courteous about their time. Sometimes crises happen and you might need to interrupt someone, but most supportive conversations can wait.

Find a therapist, even if you're not mentally ill. Therapists often have a reputation for being necessary only if you have a mental illness. This isn't the case. You can go to therapy if you are feeling overly stressed, if you are not sleeping well or if you just want someone to talk to. Think of it less like seeing a doctor and more like a personal trainer. Also, remember that just as with doctors, mechanics or anyone else you hire, there are good ones and bad ones (or bad ones for you), so if you don't have success the first time, try someone else.

Give yourself an endpoint. Not all conversations about your problems need to lead to a plan of action for tangible change, but they do need to lead to something other than more complaining. Give yourself space to vent about your feelings and, while doing so, focus on how you are feeling throughout the process. If you are getting more worked up, take a break. If you find yourself talking about the same things over and over without gaining any new understanding or feeling any relief, try something else to process how you are feeling. You may not be able to fix the external problem that is bothering you, but the goal should at least be to improve your mood about it.

Talk about the good as well as the bad. Expressing how you're feeling is healthy. Expressing yourself only when you feel bad isn't. Whether you are talking to friends, partners or on social media, be sure to share your good experiences and feelings when they come up. Talking about these experiences can reinforce them in your brain and make it easier to break out of negative thought patterns later. Plus, it helps build your relationships with the people you are close enough to talk to.

Of course, this process can still be messy. Some days, talking about your problems may just be complaining about something that happened at work, but others it may involve crying into someone's shoulder for an hour. It can feel embarrassing or uncomfortable the first few times, but the more you open up, the easier it will get to share how you feel.

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Why Talking About Our Problems Helps So Much (and How to Do It)

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In reality, your brain and body get a lot out of talking. When you are feeling very intense feelings - especially fear, aggression or anxiety - your amygdala is running the show. This is the part of the brain that, among other things, handles your fight or flight response.

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Great for core and all the little muscles we don't use very much!

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As our plates begin overflowing with a ton of projects, most of us begin itching for a well-deserved winter reading break.

With our anxiety rising, we wonder, can life get anymore stressful? As important as time management is, there's a rather simple strategy with powerful results: take a break.

Working hard and balancing assignments, social obligations, and exams are all part of a successful student life, but breaks are important. Let's explore the benefits of having a break for students:

1. Nap your way to a better memory

A great way to boost your health is to simply take a short nap. Typically, 20 minutes is considered the ideal amount of time for a power nap. It rejuvenates your brain cells so that new information is readily processed and stored. How does that work? Naps help to effectively reorganize thoughts for better memory. By napping, you're enabling your brain to take a break from incoming information and process everything already inside of it, so that when you are awake that information is easily accessible. Check out some tips on how to get better sleep and take better power naps.

2. Control your stress

Our brain is often in overdrive. A little bit of stress is normal but it can be detrimental to your health without a little TLC. Take a page out of a Harvard study and meditate for 27 minutes a day. If meditation isn't your thing, researchers at Cambridge have shown exercise, running in particular, helps reduce stress and grow thousands of brain cells. Take a look at some stress reduction tips from other Humber and Guelph-Humber students or some de-stressing websites to get your juices flowing!

3. Increases your happiness

Sometimes working hard can be emotionally draining and exhausting, to the point of burning out. To avoid this, take some YOU time and indulge in a relaxing activity every once in a while. Walking, exercising, meditating or anything that makes you happy is a good idea. In the end, these short recesses will provide a healthy distraction, making you feel less stressed and ready to take on the day.

Reading week is a great opportunity to distance yourself from daily routine and engage in new activities to help refresh your mind!

4. Boost your productivity

We tend to slowly lose focus when we work on the same thing for a long period of time, resulting in poor performance. In terms of our academic studies, studying for long periods of time without stopping to relax can be less productive. Take a break every once in a while. Individuals who take at least two breaks are far more focused and enthusiastic about their work. And wouldn't you rather study better faster?

We hope everyone enjoys their winter reading break! If you are a Guelph-Humber student, don't forget to have your say about whether or not you want to have a Fall Reading Break.

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4 reasons why students need to take breaks | IGNITE

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As our plates begin overflowing with a ton of projects, most of us begin itching for a well-deserved winter reading break. With our anxiety rising, we wonder, can life get anymore stressful? As important as time management is, there's a rather simple strategy with powerful results: take a break.

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Back inside, a workout for upper body control, abs and ideas for using bands.

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Why it is OK and even good for us to complain...

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A mantra to embrace: "This sucks I'm unhappy with what's going on."

Credit... Angus Greig

We've all done it: Whether it's about traffic, our boss or our partner's annoying habits, complaining "is just something we do, like breathing - though hopefully not as often," said Robin Kowalski, a professor of psychology at Clemson University.

Even though it may come naturally, griping isn't necessarily always a good thing. Ruminating on negative feelings, and reinforcing them through constant discussion with other people, can lead to catastrophizing, which "is something that can contribute to depression," said Margot Bastin, who studies communication between friends at the department of School Psychology and Development in Context at the Belgian university KU Leuven.

This can happen because "the more you do something, the more entrenched that path becomes in your brain and the more you continue to do it," said Angela Grice, a speech language pathologist specializing in the use of mindfulness-based practices and who previously researched executive functions and neuroscience at Howard University and the Neurocognition of Language Lab at Columbia University.

Constantly complaining can be an easy way to frustrate our confidantes, but there is research that shows it can also be a useful tool in bonding and helping us process emotions like stress and frustration.

"In short: Yes, it's good to complain, yes, it's bad to complain, and yes, there's a right way to do it," Dr. Kowalski said.

The trick to doing it right starts with understanding how the word "complaining" is often misused to describe a variety of behaviors, with some being more harmful or helpful than others. Teasing apart these distinctions requires vocabulary that varies between experts, but there are roughly three categories: venting, problem solving and ruminating, otherwise known as dwelling. Knowing which behavior you're engaging in, and with what purpose, can help you put in place habits that will not only make your complaining much more strategic, but also help improve your emotional health and build stronger relationships with the people around you.

"We're not very good at expressing our feelings as a society, so it's pretty common to complain in order to express a feeling," said Tina Gilbertson, a psychotherapist and the author of "Constructive Wallowing." And since, as she said, "any time we are sharing emotional content with someone, that is a vehicle for bonding," we're especially fond of using complaining as a social tool.

"People do feel closer to one another, so the friendship really gets stronger by doing it," Dr. Bastin said. Still, she warned, making complaining the primary focus in our relationships can make us dwell on our problems for longer, triggering a stress response. Bonds built over mutual dissatisfaction can also prove brittle once one person's problem has been resolved.
[Like what you're reading? Sign up here for the Smarter Living newsletter to get stories like this (and much more!) delivered straight to your inbox every Monday morning.]

But the most obvious reason we complain? Life isn't perfect. That's why expressing negative feelings is not only normal, but also healthy, Dr. Kowalski said, adding that the unrealistic expectation that we should always be happy can make us feel worse. Inhibiting the disclosure of our dissatisfaction "can produce a negative effect," she said, because it not only stops us from naming our problem but also prevents us from getting to the root of it.

That's why "complaining is, ideally, totally solutions focused," Ms. Gilbertson said. Though venting is not as focused on solving problems, "there are also really positive benefits," Dr. Grice said, because it allows us "to get things out in the open and get our feelings heard so they don't build up and cause stress."

Can you avoid complaining and venting altogether? "In theory, yes," Ms. Gilbertson said, "but it's important to be able to vent at least to yourself on the inside. To be able to say: This sucks I'm unhappy with what's going on."

Negatively obsessing over something isn't healthy, but Dr. Kowalski said that "expressive complaining" - blowing off steam - and "instrumental complaining" - which is done with an actionable goal - can both be beneficial. Venting can help us gain perspective and put words to our feelings, Dr. Grice said. When done effectively, it can even help you clearly realize what, specifically, about a situation is bothering you.

Research on experiential avoidance backs this up, since trying not to feel bad is associated with negative physiological effects. The simple act of naming your feelings can help reduce your distress around them.

"Acknowledging feelings is healthy, it's good for you physiologically and it's good for your emotional health," Ms. Gilbertson said.

On top of social bonding, feedback from others can help us gain perspective - like figuring out if a boss's comments were truly out of line - or notice patterns in the things that bother us, which might point to a larger unidentified problem.

Co-reflection and "not just passively waiting and dwelling, but really trying to grasp the problem better" is important because it helps you do something to improve your situation, Dr. Bastin said.

How much complaining is good for you? How long is a piece of string? You want to avoid what Dr. Grice calls wearing "muddy glasses," where no matter what's going on you always find something to complain about. The same goes with rehashing a problem over and over again, whether with friends or in the echo chamber of the internet.

Ultimately, Dr. Bastin said, "emotional disclosure is important," but "the way in which you disclose" is what determines whether the interaction has a positive or negative impact, not just on the complainer but also the person who is listening.

"Complaining is honestly just part of the social fabric of our lives, it's part of how we communicate," Dr. Kowalski said. As in every type of communication, there's an appropriate place and time.

Start by paying attention to how often you complain, and who you're doing it with. "You can't modify behavior until you become aware of it," Dr. Kowalski said.

While trying to go cold turkey is probably an overambitious goal, "mindfulness has been shown to be very effective in decreasing rumination," Dr. Bastin said. Even just the act of paying attention to our habits can start shifting them. If you take a breath before calling a friend to vent, or reflect quickly on if you really need to act on your impulse to complain, you'll be more mindful of your behavior and be able to make choices accordingly.

"It's crucial, if you're venting, to know that you're venting and to tell the person you're venting," Ms. Gilbertson said. Whether you just want to blow off steam or actually need help solving a problem, clarifying what you want from the interaction will make the receiver of your venting more comfortable, and it will better prepare them to give you the support you need.

Building the habit of consciously thinking about the purpose of your conversation, rather than going into negative autopilot, is a simple way to take off those muddy glasses. It also keeps your complaint sessions short and sweet, which is important for building relationships that aren't solely focused on negative emotions, Dr. Bastin said.

You'll also start to notice just how often other people complain, creating an opportunity to contribute positively to those conversations and ask questions to help generate solutions, she added.

Journaling can be another great way to facilitate these discoveries, Dr. Grice said. "Sometimes we have feelings and we're not quite sure where they came from," she said, and "allowing yourself some space and time to sit and organize your own thoughts" can help us self-regulate our emotions and figure out how to express and work through them. For smaller complaints, journaling can help you flush feelings out of your system, and for larger ones it allows you to document and find trends in what you'd like to change.

Journaling also gives you another outlet to let off steam and helps you approach conversations more strategically. Asking yourself questions through journaling offers added perspective, especially if the people you usually complain to are reinforcing your negative viewpoints rather than helping you find solutions. Building these habits of mindfulness and reflection will help in keeping your complaining balanced and on the right track.

And if you're finding it hard to perfect the art of strategic complaining right away? Don't leap to judge yourself; it's not constructive.

"If you get any of this wrong," Ms. Gilbertson said, "there's always the apology."

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Go Ahead and Complain. It Might Be Good for You.

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A mantra to embrace: "This sucks I'm unhappy with what's going on." We've all done it: Whether it's about traffic, our boss or our partner's annoying habits, complaining "is just something we do, like breathing - though hopefully not as often," said Robin Kowalski, a professor of psychology at Clemson University.

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Reach out with any questions or concerns to Mrs Werner or Ms Holmes via email and they will get back to you:  jwerner@brooksschool.org sholmes@brooksschool.org

To find a therapist near you:

Call your doctor/physician

Go to: Psychology Today: Find a Therapist

In case of a crisis here are some hotlines:

National Suicide Prevention Lifeline:  1-800-273-8255 or live chat at Talk to Someone

The Trevor Project Lifeline: Call 1-866-488-7386 or live chat at Trevor Project Get Help Now (provides crisis intervention and suicide prevention services to LGBTQ young people ages 13-24)

The Steve Fund: Text STEVE to 741741 (help is available for young people of color who are in crisis or emotional distress)

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6 strategies for teens facing a new (temporary) normal.

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6 strategies for teens facing a new (temporary) normal.

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by Unicef

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< Back to UNICEF COVID-19 portal

Being a teenager is difficult no matter what, and the coronavirus disease (COVID-19) is making it even harder. With school closures and cancelled events, many teens are missing out on some of the biggest moments of their young lives - as well as everyday moments like chatting with friends and participating in class.

For teenagers facing life changes due to the outbreak who are feeling anxious, isolated and disappointed, know this: you are not alone. We spoke with expert adolescent psychologist, best-selling author and monthly New York Times columnist Dr. Lisa Damour about what you can do to practice self-care and look after your mental health.

1. Recognize that your anxiety is completely normal

If school closures and alarming headlines are making you feel anxious, you are not the only one. In fact, that's how you're supposed to feel. "Psychologists have long recognized that anxiety is a normal and healthy function that alerts us to threats and helps us take measures to protect ourselves," says Dr. Damour. "Your anxiety is going to help you make the decisions that you need to be making right now - not spending time with other people or in large groups, washing your hands and not touching your face." Those feelings are helping to keep not only you safe, but others too. This is "also how we take care of members of our community. We think about the people around us, too."

While anxiety around COVID-19 is completely understandable, make sure that you are using "reliable sources [such as the UNICEF and the World Health Organization's sites] to get information, or to check any information you might be getting through less reliable channels," recommends Dr. Damour.

If you are worried that you are experiencing symptoms, it is important to speak to your parents about it. "Keep in mind that illness due to COVID-19 infection is generally mild, especially for children and young adults," says Dr. Damour. It's also important to remember, that many of the symptoms of COVID-19 can be treated. She recommends letting your parents or a trusted adult know if you're not feeling well, or if you're feeling worried about the virus, so they can help.

And remember: "There are many effective things we can do to keep ourselves and others safe and to feel in better control of our circumstances: frequently wash our hands, don't touch our faces and engage in physical distancing."
>> Read our handwashing tips
2. Create distractions

"What psychologists know is that when we are under chronically difficult conditions, it's very helpful to divide the problem into two categories: things I can do something about, and then things I can do nothing about," says Dr. Damour.

There is a lot that falls under that second category right now, and that's okay, but one thing that helps us to deal with that is creating distractions for ourselves. Dr. Damour suggests doing homework, watching a favourite movie or getting in bed with a novel as ways to seek relief and find balance in the day-to-day.

3. Find new ways to connect with your friends

If you want to spend time with friends while you're practicing physical distancing, social media is a great way to connect. "I would never underestimate the creativity of teenagers," says Dr. Damour, "My hunch is that they will find ways to [connect] with one another online that are different from how they've been doing it before."

"[But] it's not going to be a good idea to have unfettered access to screens and or social media. That's not healthy, that's not smart, it may amplify your anxiety," says Dr. Damour, recommending you work out a screen-time schedule with your parents.

4. Focus on you

Have you been wanting to learn how to do something new, start a new book or spend time practicing a musical instrument? Now is the time to do that. Focusing on yourself and finding ways to use your new-found time is a productive way to look after your mental health. "I have been making a list of all of the books I want to read and the things that I've been meaning to do," says Dr. Damour.

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How teenagers can protect their mental health during COVID-19

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6 strategies for teens facing a new (temporary) normal

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Getting regular sleep is EXTREMELY IMPORTANT!

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Shai Marcu: The benefits of a good night's sleep

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It's 4am, and the big test is in 8 hours. You've been studying for days, but you still don't feel ready. Should you drink another cup of coffee and spend the next few hours cramming? Or should you go to sleep?

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I was happy to see Mrs. C post about DIY microwave popcorn! We do that all the time in the Savarese house, too. You can get creative and add spices (rosemary and Parmesan are a family favorite!) or drizzle with butter and a touch of cinnamon sugar.

It leaves the house smelling great, as evidence by begging puppy eyes!

Miss you all- take care!!!

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The weather is looking brighter! If you have a chance, get outside!

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Brooks Outside Cardio day April 7th .MOV

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Something Positive | Good Coronavirus News to Ease Anxiety

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Take a breather from all the bad news and focus on some good. We're bringing you daily Coronavirus updates, but positive vibes only!

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It's so important to stay active and moving during this time! Find out why!

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When many people decide to "get fit," they assume it involves rigorous activity, but you don't have to spend hours in a gym to be physically active. People can get in shape by performing everyday activities in the home. Every time you and your child throw a softball, swim a lap, climb a flight of stairs, walk to the store, or carry packages, your health and fitness levels are improving.

When someone is physically fit, they feel better and stay healthier. Plus, the earlier a child starts getting in shape, the more they'll reduce their risk of numerous illnesses.

Here are some of the benefits that physical activity offers your child.

1. Strengthens the Heart

The heart is a muscle, and like other muscles, its performance improves when it's regularly challenged by exercise. Strengthening the heart muscle can help ward off heart disease-the leading cause of death in the United States, according to the U.S. Department of Health and Human Services -even in early childhood.

2. Helps Keep Arteries and Veins Clear

Exercise reduces the amount of harmful cholesterol and fats in a person's blood. It also increases the flexibility of the walls of blood vessels, and it helps to lower blood pressure. This can reduce a person's risk for heart attack and stroke.

3. Makes the Lungs More Efficient

Working hard increases lung capacity, as well as their efficiency in moving air in and out of the body. As a result, more oxygen is drawn into the body and more carbon dioxide and other waste gases are expelled. Regular exercise helps prevent the decline in oxygen intake that occurs naturally with age or as a result of inactivity.

4. Reduces Blood Sugar Levels

Exercise prevents sugar from accumulating in the blood by triggering muscles to take up more glucose from the bloodstream and use it for energy. This can reduce a person's risk of developing diabetes.

5. Controls Weight

When a person is sedentary, they tend to be taking in more calories than are needed. These unused calories accumulate as fat. Someone who is physically active may have a deficit of calories, which takes fat away and lowers weight. Decreased weight is good for the heart and can be especially beneficial in those with diabetes.

6. Strengthens Bones

Just as muscles grow stronger when physically stressed, bones also respond by getting stronger. Adults start losing bone mass in their 20s, but those who exercise regularly reach greater peak bone density (before the drop-off) than those who don't, according to the National Institutes of Health. Increased bone density helps prevent osteoporosis, a condition in which bones lose density, weaken, and become porous and fragile.

7. Helps Prevent Cancer

People who exercise regularly have lower incidences of cancer. According to the American Institute for Cancer Research, the cancers most affected by inactivity include colon, endometrial, and lung.

8. Regulates Blood Pressure

Exercise has been shown to reduce stress levels. As the levels of stress in a person's body subsides, their blood pressure and risk for heart disease decline.

9. Boosts Energy Levels

Regular exercise often makes people feel more energetic, allows them to be more active, and reduces the likelihood that they'll tire during the day.

10. Enhances Emotional Well-Being

Most people report that they feel calm and have a sense of well-being after they exercise. Exercise, according to one theory, releases beta-endorphin, a natural substance in the body that is hundreds of times more potent than morphine.

A May 2019 study published in the journal Proceedings of the National Academy of Sciences found that serotonin, a mood-regulating chemical the body produces, increases during exercise and can boost the energy and strength of our nerve cells, which may help ward off neurological disorders like Parkinson's Disease. Increased levels of serotonin in the central nervous system are also associated with feelings of well-being, heightening of appetite, and lessening of mental depression.

Sources: American Academy of Pediatrics; American Medical Association; U.S. Department of Health and Human Services

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10 Benefits of Physical Activity for Kids

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Keeping in shape can help your child throughout her life.

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Love to snack? Here are some Healthy Options....

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It's important to get up and moving!

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Why sitting is bad for you - Murat Dalkilinç

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How the food you eat affects your BRAIN!

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How the food you eat affects your BRAIN!

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The importance of eating well!

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How the food you eat affects your brain - Mia Nacamulli

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Mrs. Savarese here with a serious problem solver. Where are my fellow candy lovers at?!? With trips to the store being limited I can't be the only one who is desperate for some Easter candy (and yes, I know we should limit sugar but moderation is a-okay!).  Yes, Cadbury Eggs are good...but Reese's Peanut Butter Eggs are what steal my heart. Luckily for all of us, it's actually pretty easy to make a simple (and delicious!!) Peanut Butter Cup at home. Bonus: with only three ingredients, these are super easy to whip up with what you may have laying around. Even better bonus: they're waaaay better for you than the store bought version. Allergy note: Peanut free? No problem, try with almond or sun butter!

*Shoot me an email or send a pic if you make them. I'd love to hear how they turn out!!*

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Do you have a favorite Valentine's treat? I'm not going to lie...I love heart-shaped boxes of Valentine chocolates, whether we're talking about the good stuff ( Godiva) or the not-so-good stuff ( from the dollar bin at Walgreens). In my humble opinion, there's nothing quite like the surprise of biting into a piece of chocolate and finding fruity fluff or creamy coconut or gooey caramel or crunchy nuts. Heaven.

My Valentine, however, is all about peanut butter cups...any time of year...no matter the holiday. So this Valentine's Day, I decided that I'm going to surprise the hubby with a bevy of homemade peanut butter cups...because what says love like creating chocolate treats with my very own little hands?! As an added bonus, these Easy Peanut Butter Cups are made with only three(!!!) all-natural ingredients...because I'm pretty sure that those store-bought PB cups that rhyme with nieces can't claim the same. 😉

So you won't believe how simple these are. Start out by melting chocolate chips together with a few tablespoons of coconut oil. Since coconut oil hardens when chilled, that helps firm up these peanut butter cups once refrigerated without the use of shortening. I typically make these treats with semi-sweet chocolate chips, but milk chocolate chips would also be yummy (and probably a bit closer to replicating the real deal). And it's up to you whether you use all-natural chocolate chips or regular chocolate chips...they'll both work just fine.

The other component of these little babies would be the peanut butter filling, which basically involves creamy peanut butter with a bit of melted coconut oil stirred in. And again, while I recommend using natural peanut butter here, I won't tattle on you if you use the regular stuff. 😉 Just be forewarned that the consistency of the peanut butter you use will influence the consistency of the centers of your peanut butter cups. I used the no-stir type of natural peanut butter in these since it's typically less runny than the kind where the oil separates out.

We're making mini peanut butter cups today, so you'll line a 24-cup mini muffin pan with mini muffin liners. Into each liner spoon a teaspoon or so of melted chocolate, and spread it up the sides of the muffin liner as high up as you can. Freeze your pan for about 5 minutes, and then dollop some peanut butter filling into each chocolate shell and top with another layer of melted chocolate. Freeze once more for 30 minutes and... voilà! Peanut butter cup perfection.

And now I'm going to pause for another disclaimer: I wanted little peeks of peanut butter for my photos today, to help convey what's inside, so I didn't always extend the chocolate all the way up the sides of every paper liner. As a result, some of my PB cups show a thin line of peanut butter filling across the middle.

However, this candy actually turns out better if you do extend the chocolate shell all the way up the sides, or at least as much as possible. You see, these peanut butter cups are not loaded with the preservatives that would allow them to keep in the pantry for years on end ( as if any peanut butter cup would ever last that long anyway - ha). Therefore, the filling can get pretty melty at room temperature (particularly if using a natural peanut butter), so completely enveloping it in a chocolate shell and storing these candies in the refrigerator makes them a bit neater to eat.

On the bright side, I solemnly swear to you that chilled, homemade peanut butter cups are unspeakably scrumptious with a glass of milk.

And that's all, folks! Handmade chocolate candies for your Valentine...for your kids...for yourself at the end of a crappy day. Or a good day. Or a mediocre day. There is no wrong kind of day for peanut butter cups. 😉

Easy Homemade Peanut Butter Cup Recipe

More Chocolatey Sweet Treats

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Do you have a favorite Valentine's treat? I'm not going to lie...I love heart-shaped boxes of Valentine chocolates, whether we're talking about the good stuff ( Godiva) or the not-so-good stuff ( from the dollar bin at Walgreens).

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Poses for the kid in all of us

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Does your neck hurt from all of our online time? Try this 14 minute stretch routine.

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"Tech Neck"- Neck & Shoulder Stretch & Mobility

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Sponge Bob has some tips!

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SpongeBob SquarePants: How to Wash Your Hands | Nick

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Self care means doing things to take care of our minds, bodies, and souls that promote well-being and reduce stress. Are you incorporating some things from this list into your daily routine?

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Self-care is not selfish. You must fill your own cup before you can pour into others.

self-care and mental health

Ideally, we all engage in regular self-care in which we do the things that make us feel taken care of mentally, physically, and emotionally. But this doesn't always happen, and we may need to stop and take the time to remind ourselves we are important, too.

Sometimes our feelings become too much and we need to distract ourselves until we are better able to cope. We can also strategically change how we are feeling when things become too overwhelming.

What is self-care?

Self-care is important to maintaining a healthy relationship with yourself. It means doing things to take care of our minds, bodies, and souls by engaging in activities that promote well-being and reduce stress. Doing so enhances our ability to live fully, vibrantly, and effectively. The practice of self-care also reminds both you and others that your needs are valid and a priority.

Examples of self-care

Clean

Cook or bake

Cross something off your to-do list

Exercise

Get a massage

Go for a walk

Listen to music or a podcast

Make art

Meditation

Mindfulness exercises

Play a game

Practice deep breathing

Read

Take a bath

Take a (timed) nap

Watch TV or a movie

Yoga

distraction as a strategy

Why should I distract myself?

Activities are a great way for us to distract ourselves from our current emotions until we are better able to cope. When our level of distress is too high, we may not be able to effectively handle a situation and need ways to bring our emotional state down. Some suggestions may seem similar to self-care, but distraction activities serve a different purpose. One person's self-care activity is another's distraction technique.

Examples of distraction activities

Call a friend (and don't talk about what's causing you distress)

Create something

Describe your surroundings using your five senses

Do a puzzle

Do something kind for someone else

Focus on a single task

Go out to eat

Go to an event

Hold ice

Listen to music or a podcast

Make a list of things (cars, dog breeds, music artists, etc.)

Take a hot or cold shower

Try something new

Volunteer

Watch something funny

Watch TV or a movie

changing our emotions

Is my response warranted?

Check to see if the situation warrants the response you're having. Examine the facts. While our emotions are always valid, they are not always justified. Look to see if your emotional response matches the circumstances.

Am I being effective?

Examine whether what you're doing is helping or hurting the situation. If it's making things worse, do the opposite of whatever it is you feel like doing. Commit to it. If you want to stay home and isolate, force yourself to go out where there are people. If you're angry and want to yell, try avoiding the person who your anger is directed towards.

Self-Care Recommendations

Podcast with Active Minds' Founder and Executive Director, Alison Malmon

Alison joined sisters Maddie and Kenzie Ziegler on their podcast "Take 20" to discuss tips for self-care, navigating stress, how to have hard conversations with loved ones, and more. Listen to the two-part series here.

Episode One
Episode Two Image from Take 20 Podcast

from California's Each Mind Matters

Free Resources:

Personal Self-care:

For Individuals Living with Mental Illness:

For Individuals Concerned about Unemployment:

For Communities:

For Institutions of Higher Education:

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Self-care is important to maintaining a healthy relationship with yourself. Doing so enhances our ability to live fully, vibrantly, and effectively.

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Helpful (& Healthy) Cooking Substitutions

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Helpful (& Healthy) Cooking Substitutions

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Out of butter or sour cream? Here's a quick chart to show how to sub greek yogurt to still make things work!

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Lots more snacking these days - make it healthy!

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Try this meditation...or go the free library for other meditations to improve your sleep.

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This particular practice focuses on helping you to sleep in whatever position you find yourself in.

Whether you are a Seated on an airplane or bus lying down on the floor or in the comfort of your own bed.

This will be a friend to your rest relaxation and sleep rhythms.

Sleep is so essential and yet sometimes so elusive.

And when we can't sleep it can be due to physical factors mental and emotional factors or a combination of both.

Yoga Nidra offers us tools to induce sleep organically following the natural workings of your own mind.

Notice if you could be 5 or 10% more comfortable in whatever position you've tozen.

Open your senses.

Taste inside the mouth.

Hearing.

Listening with ears and whole body.

Smell.

Welcoming the touch of air and Aroma inside the nostrils.

Envision.

Relaxing the eyes from the world of looking and seeing.

Internal Vision opening.

And feel the skin the touch of air temperature.

The touch of your clothes.

And the touch of the ground.

Now set your son Calta your intention or deep resolve for this practice.

Ask yourself.

In your life right now what is your deepest most heartfelt desire.

Think of this as a little seeds that you're planting into your time in the world of sleep.

Like a blessing that you sprinkle over your Passage through sleep.

As you contemplate your son culpa see and feel your life with the Fulfillment of this desire.

What would your life look sound.

Smell.

Taste and feel like if this deepest desire were a reality.

State your son Copa three times in your own words from your hearts in the present tense like a mantra.

Then give thanks.

Let It Go.

Allow your attention to be spontaneously drawn into the breast without needing to control it or manipulated.

The brass breathing you.

And as you relax into the Simplicity of being breathed.

Notice how your body spreads like water.

Feel how within this body of water.

There is a rhythm that I'd.

Waves of respiration ebbing and flowing.

Feel how awareness of the tide of your breathing.

Can deepen awareness of the flow of all life.

See and feel how the simple process of releasing and welcoming a quiet breath.

Is mirrored in the flow of a day in your life.

As they closing tonight.

And night close in today.

Touched by the transition spaces of Dawn and dusk.

And see and feel how it's mirrored in the seasons of your life.

As winter clothes Into Summer.

And summer flows into winter.

Touched by the transition spaces of Autumn and spring.

Relaxing into being breathed.

Begin to count back.

On each exhalation.

Until you reach 0 from 10.

Breast awareness at your heart.

And each time you exhale count back.

As though you could shed a layer or drop down a layer with each other breath.

Now bring your awareness to the hollow space of your throat.

The tongue.

Jaws.

Sensations in the gums.

Teeth.

Lips.

The entire mouth full of sensation.

Cheeks.

And cheekbones.

10.

Ears.

And earlobes.

Nose.

And tip of nose.

Both nostrils.

Both eyeballs.

And the space just underneath the eyeballs.

Those eyelids full of sensation and awareness.

Those eyebrows.

And the space between the eyebrows.

Temples.

Forehead.

Top of the head.

Back of the skull.

Back of the neck.

The whole head as one or both sensation.

I feel both shoulders from the inside.

Both upper arms.

Both elbows.

Four arms.

Wrist.

Palms of the hands.

Backs of the hands.

Thumbs.

I can fingers.

Third fingers.

Horse fingers.

Pinky fingers.

Fill the spaces between the fingers.

The tips of the fingers.

Each finger like a little stream that flows into the space beyond.

I feel the chest.

And the upper back.

Feel the rib cage.

And the middle back.

Philip Bailey.

In the low back.

Elvis.

And the buttocks.

Those hips.

Sensation in the thighs.

Nice.

And the space just underneath the nice.

Lower legs.

Ankles.

Scheels.

Soles of the feet.

Tops of the feet.

Big toes.

2nd Terrace.

Third toes.

4th Terrace.

Pinky toes.

Fill the spaces between the toes.

The tips of the toes.

It's total like a stream that flows into the space beyond.

Feel the whole body at once.

Each individual sensation melting into a mass of sensation.

Awareness of the whole body at once.

And let awareness sink even deeper.

Feel the skin.

And go beneath the skin feeling the insulating tissues.

The worm substances.

And deeper still to feel muscles.

Letting muscles give up their command of the body.

Committing them to rest.

And deeper still into bones.

And the layers inside the bones.

I throw the bones themselves could sigh a little.

Feeling the bones carried.

On the currents of breath.

And deeper still to feel the soft organs in the contents of your skeleton.

The heartbeat slowing down.

All the organs committed to rest.

Feel the fluids and waterways in the body.

In the cells humming pulsing and glowing just like stars against the night sky.

Can you go deeper still and feel the energy.

Behind or underneath these Sensations.

Now bring your attention to a sensation of heaviness.

Welcoming the sensation of heaviness in some or all parts of the body.

And bring your attention to a sensation of lightness.

Are weightlessness in some or all parts of the body.

Go back and forth.

Returning attention to the sensation of heaviness.

Give yourself up to heaviness.

Relaxing into heaviness.

And go back to the sensation of lightness or weightlessness.

Give yourself up to lightness.

Dissolving into weightlessness.

Back to the sensation of heaviness.

Arms and legs heavy and sinking.

Ed and torso heavy and sinking.

Back to the sensation of lightness.

Arms and legs floaties and weightless.

Head and torso floating in space so light.

Now filled both simultaneously feel heavy and light at once.

Don't try to think about this just feel.

Heaviness and lightness dissolving into each other.

Now notice what is your direct experience of the body now.

Is it solid.

Is there a center.

Let the Body answer the question.

Set your attention free to a feeling of just being.

Nothing you need to do.

Nothing you need to know or get or want.

Having let go of any set identity time and space.

Notice what remains.

I'll let yourself fall back into the heart space.

Emptying the minds completely have any images thoughts.

Feeling stories.

Emptying completely Into the Heart space.

Falling back into a deep deep breast

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Sleep is so essential and yet sometimes so elusive. This soothing yoga nidra practice with Jennifer offers us tools to induce sleep naturally, connecting within and to the body. Use as you transition into sleep, or as a way to bring meditation into napping.

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Click Here for Coronavirus Sanity Guide: meditations, podcasts, blogposts, and talks to build resilience and find calm in chaotic times.

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Brooks School Strength and Conditioning Director Pat Gigante brings you a workout from his home.

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Tuesday March 31 Hip Dominate & Upper Control work.mov

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This Healthy Taco Salad is the universal delight of taco night, transformed into a wholesome package you can feel great devouring for nutritious lunches and dinners. From the juicy meat, to the Southwest spices, to the best taco fixin's, this Mexican-inspired recipe has it all, even the tortilla crunch!

Adios wimpy salads. This is a ground turkey taco salad that satisfies. It's high in protein and fiber packs a wide array of taco toppings like cheese, avocado, corn, and beans. It's a fully loaded, filling fiesta.

This salad is inspired by classic taco ingredients, done lighter so you can enjoy it more often. It's also far easier to eat than regular tacos. Instead of attempting to cram all the good stuff into a shell that shatters the moment you take a bite, I piled the taco fixings onto a bed of crisp romaine lettuce, then showered crunchy tortilla strips over the top. YUM!

In addition to its nutritious ingredient lineup and incredible flavor, this healthy taco salad lasts well in the refrigerator, making it ideal for meal prep. Make a big batch, and enjoy the reward of taco (salad) night all week long.

Is Taco Salad Good for You?

It depends on where you are finding it! Despite their perception as being "healthy" options, restaurant salads can have heavy dressings, contain a scant number of wholesome vegetables, and overdo it on the high-fat toppings. These often make salads a poorer nutritional choice than other items on the menu. It's deceptive!

Making your own taco salad at home means that you can control the ingredients and portions to make it as wholesome as you choose.

Unlike restaurant taco salads, this homemade version is loaded with nutritious ingredients. It is filling, the homemade dressing is low in fat and even high in protein. This salad also swaps the typical fried shell for baked tortilla strips. You have the same crunch, for a fraction of the calories!

About This Skinny Taco Salad Recipe

Whether you're looking to add more healthy recipes to your repertoire or just love tacos (or both!), this healthy taco salad will quickly become a favorite.

The Ingredients

Flour Tortillas. One of the secrets to making a really great salad is adding crunch. In place of fried chips, I use oven-baked strips of flour tortillas. It only takes a few minutes to toss the tortilla strips into the oven, and the texture they add is completely worth the small effort.
If you'd like to keep the salad gluten free, you can cut and bake corn tortillas instead of flour.

Spices. Skip the taco seasoning packets, which are usually high in sodium. Instead, combine salt, pepper, chili powder, cumin, and garlic powder to season the ground turkey meat.

Ground Turkey. To create a lower-calorie taco salad recipe that still packs restaurant-worthy satisfaction, I used ground turkey. It's equally as delicious here as ground beef!

Romaine Lettuce. The crisp and fresh base for our salad. Romaine lettuce is high in minerals and low in calories, making it ideal for this slimmed down salad.

Black Beans. I love adding black beans to this salad for protein and fiber. (My Instant Pot Black Beans would be perfect here; canned work too of course.)

Corn. I used Mexican-style corn and loved the additional flavors it added to the salad.

Tomatoes. A handful of cherry tomatoes added delicious bursts of flavor.

Avocado. The creamy, nutrient-packed ingredient that we all love! Avocado adds oodles of vitamins and omega-3 fatty acids.

Cilantro + Green Onions. For a bit of bite and added flavor.

Cheddar Cheese. I went lighter on the cheese quantity, so using an extra-sharp cheddar helps make sure you can still taste it in every bite.

Salsa Yogurt Dressing. To make healthy taco salad dressing, mix together salsa and plain nonfat Greek yogurt. The yogurt tastes just like a big dollop of sour cream, without the additional calories, and it gives the salad an extra boost of protein, too.

The Toppings. My favorite taco salad toppings are tortilla strips and additional avocado, or jalapeño, but you can take this healthy taco salad recipe wherever else your Tex-Mex dreams may dare.

The Directions

1. Bake the tortilla strips: Coat a baking sheet with nonstick spray. Cut the tortillas into strips, drizzle with oil, and sprinkle with salt and pepper. Toss to coat, and bake at 425 degrees F until golden.

2. In a large skillet, heat oil over medium high. Add the turkey and spices, stirring to coat. In a bowl, stir together dressing ingredients.

3. Place the romaine in a serving bowl, add the salad ingredients, and top with the dressing. Toss to combine, sprinkle with tortilla strips, and serve. ENJOY!

How to Make Ahead and Store

This taco salad recipe is also ideal for meal prep.

To Make Ahead. Chop the veggies and cook the turkey in advance, storing them individually in the refrigerator. You can quickly assemble individual portions and add any other toppings you desire throughout the week.

To Store. Place leftover salad in an airtight storage container in the refrigerator for up to 3 days.

What Goes with Taco Salad?

Rice. Prepared brown rice or quinoa both make a delicious, classic side for this Tex-Mex dish.

Beans. For a hearty, filling side, try this taco salad with Instant Pot Refried Beans or Crock Pot Pinto Beans. You can serve these either in addition to or in place of the black beans used in the salad.

Cornbread. Serve this easy taco salad with a crowd-pleasing side like Mexican Cornbread.

Margarita. Add a fun and festive Skinny Margarita, and call it a success!

More Healthy Salad Recipes to Try

Recommended Tools for Making This Salad

Baking Sheets. These are an invaluable tool for your kitchen. I use them to bake up the tortilla strips in this recipe.

Measuring Cups. An ideal way to measure AND mix your ingredients for salad dressing, without getting another bowl dirty. Plus, they can go in the microwave and dishwasher.

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.

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This Healthy Taco Salad is the universal delight of taco night, transformed into a wholesome package you can feel great devouring for nutritious lunches and dinners. From the juicy meat, to the Southwest spices, to the best taco fixin's, this Mexican-inspired recipe has it all, even the tortilla crunch!

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With over 30,000 free guided meditations and easy-to-use timers and bells, Ms. Holmes uses Insight Timer to support her practice.

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Insight Timer - #1 Free Meditation App for Sleep, Relax & More

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The best meditation app with the world’s largest FREE library of more than 190k guided meditations, 17k teachers & the world’s most loved meditation Timer.

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Mrs. C

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Welcome back from Ms. McLaughlin!

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Prolonged sitting and tech use can do a number on your body. Watch this video for some tips!

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The benefits of good posture - Murat Dalkilinç

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WIth over 6.5 million subscribers, Yoga with Adiriene provides free yoga videos for all levels!

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WELCOME to Yoga With Adriene! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls!
If you’re brand-new to yoga, check out my Yoga For Beginners and Foundations of Yoga series. These are designed to giv…

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What is a buddha bowl? A buddha bowl is a whole bunch of good stuff in a bowl topped with more good stuff. Today we are talking whole grains, lean proteins, tons of veggies, nuts, seeds, and dressings! Some people call buddha bowls, meal prep bowls. Whatever you call it, we are going to break it all down so you can make the best meal prep bowl for your week!

All About Buddha Bowls

Bowls bowls bowls, I'm all about that bowl. Especially...buddha bowls! Why? Bowls = meal prep at its finest. If you haven't jumped on the meal prep bowls bandwagon, get on it! Meal prep bowls will make your life so much easier during the week and it will help fuel healthy habits.

Today, we are breaking down the anatomy of a buddha bowl and we are sharing recipes to inspire you to start making meal prep bowls in your own kitchen! One way to shake up your Buddha bowl is with spices. Simply Organic and Penzys are my go-to spice brands for adding amazing flavor to anything that I make. They've got literally every spice under the planet, plus some awesome blends that I use daily.

Really the main goal of a buddha bowl recipe is to eat as many colors and nutrient dense foods as possible. No two buddha bowls have to be the same, so tailor your Buddha bowl to your taste preferences and get creative! Words of wisdom- when in doubt, if it's a whole food, add it to your bowl. Below I've laid out some of my favorite Buddha bowl add-ins by category!

Anatomy of a Buddha Bowl

What is a buddha bowl? My classic vegan buddha bowl recipe includes a whole grain, lean protein, tons of vegetables, nuts, seeds, and a dressing of your choice.

Whole Grains

Add your favorite whole grain to your buddha bowl. I think of it as the 'base' to my meal prep bowl. My go-to grain is always quinoa because it is a complete protein and it is ready in minutes! However, I have gotten out of my comfort zone recently and tried new grains like farro in this Roasted Butternut Squash Kale Salad with Farro. It's pretty dang good! Now, I've listed out some of my favorite whole grains below!

Lean Protein

Think more about high protein and less about calorie count! Classic buddha bowls are vegan buddha bowl recipes (plant-based), but you always have the option to add in some animal protein to your buddha bowl recipe if you would like. Here are some protein options for a vegan buddha bowl or a meal prep bowl!

Vegetables

Vegetables are one of my favorites parts of a buddha bowl! Why? Because the options are endless. You can use any veggie that is left over in your fridge or decide on what direction you're going to take your Buddha bowl based on what veggie you choose! In my opinion, you can't go wrong with roasted sweet potatoes. Check out our post on how to roast sweet potatoes for a quick way to roast your taters!

Another easy way to add vegetables to your buddha bowl is to prepare a salad and divide it up between your meal prep bowl for the week! Try adding this Massaged Kale and Fennel Salad or this Thai Chili Corn Salad. You can't go wrong with some massaged kale, either.

Nuts/Seeds/Dressing

Don't forget to add crunch and more flavor to your buddha bowl with nuts, seeds, and dressing! I love to add roasted pecans or pumpkin seeds to my salad for extra crunch and fiber. Any nut or seed will do! As for dressing, I love a classic green goddess dressing. Sometimes I'll even skip the dressing and use a dollop of hummus. It makes my buddha bowl creamy and delicious! Guys, the sky is the limit!

raw nuts (cashews, walnuts, almonds, pistachios, etc.)

seeds (sunflower seeds, pepitas, hemp seeds, etc.)

dressing: (vinegar-based, avocado-based, olive oil)

Now that you know the ins and outs of what's in a buddha bowl, I'm going to share a basic vegan buddha bowl recipe for you to sink your teeth into. This recipe is 100% plant based and a great starter buddha bowl recipe for you to add to.

Healthy Meal Prep Bowl Recipes

4 Healthy Buddha Bowl Recipes

Basic Vegan Buddha Bowl Recipe

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15 Healthy Buddha Bowl Recipes - Fit Foodie Finds

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Today we are talking whole grains, lean proteins, tons of veggies, nuts, seeds, and dressings! Some people call buddha bowls, meal prep bowls. Whatever you call it, we are going to break it all down so you can make the best meal prep bowl for your week!

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