easy recipe

Seven Simple Steps for Springing on Self Care

It’s time to Spring on some self care!

Let’s be real. Winter can knock your socks off and throw off even the most well intentioned plans of maintaining any form of self-care. Yes, this is really us… Roc and I … in our favorite winter position.

I’m just not a fan of the cold. I find myself asking winter after winter, why am I living in the north east.

Even if you are somewhat fond of the crisp cool air, your thigh high leather boots, and pretty falling snowflakes as they brush past your window, things feel more difficult on colder, darker, wintery days.

So it’s been a few months now tending towards cozying indoors, cuddling up with less activity, a little (and a lot) more snacking, and skimping on the self-care. You could be experiencing dry skin, chapped lips, pounds up and mood down.

By the end of February, I’ll admit, I’m a cranky house potato.

So what are you going to do to add in some much needed self caring?

Open up the windows and let the light in. Start adding back those self-caring rituals that slowed down during the winter months.

Here are 7 simple and easily implementable steps to shake the winter from your bones and welcome spring with your best foot forward. I’ve even added in a *super easy* option where available. You’ll be left with no excuses for why you can’t pull your self-care off the couch and spring them into practice.

1. Drink a celery juice daily for a week (or longer) – Make your own celery juice by adding 5 stalks of celery and 1/2 fresh lemon into your juicer. A decent juicer (like the Breville) costs as low as $120. If investing in a juicer is not ideal, visit your local health food store, or a Whole Foods and have them make one for you. Studies show that celery juice can reduce inflammation and boost cardiovascular health. The perfect antidote for rebooting out of flu season. Celery is also easy to juice, inexpensive to buy, and the stalks have a great shelf-life in your fridge so you can stock up.

Finally the *super easy* option: drive to Trader Joe’s and stock up for the week on their already bottled cold pressed green juice (with super fabulous clean ingredients of kale, spinach, apple, cuke, celery, lemon and ginger) for only $3.99.

2. Get outside daily – Dress weather appropriately and get your butt outside. You can find 15 minutes to move your body. One strategy I have used is to set my phone timer for 8 minutes and walk. Once the timer goes off, I turn around and try to make it back in 7 min! Shaving a minute off is a fun way to hold me accountable for a “brisk” walk. Check out the trees and breathe deeply. Take some inspiration from Albert Einstein who said, “Look deeply into nature and you will understand everything better.” If you’re doubting that 15 minutes could matter, scientific research suggests that even a small amount of exercise – like that 15 minutes a day – could lower your risk of depression.

3. Breathe lavender nightly – Helping you relax and fall into a restful sleep, lavender has been found to help increase slow wave sleep, slowing heartbeat and relaxing muscles. It’s soothing and calming properties reduce stress making it’s use a perfect bed time enhancer. Simply add 5 drops of lavender to a diffuser and turn it on when you get into bed.

I am an essential oil girl- I love the stuff. The difference on the nights I use my lavender and the nights I don’t, is a difference in a good nights sleep. The stuff feels magical.

The *super easy* option: put 2 drops of lavender into your hand, rub your hands together, cup your hands around your nose and inhale. (be sure to use a top grade essential oil)

4. Put your feet first (at least) twice a month – Reflexology, pedicures…ahhh!!! Book the appointments. The *super easy* option: do it yourself by taking a small pail or tub filled 1/2 way with warm water. Adding in 1/2 cup epson salt, 1/2 cup baking soda, 1/2 cup apple cider vinegar, 3 drops of frankincense or lavender essential oil and your feet and you’ve got a luscious treat!

5. Close your kitchen by 7 pm on weekdays – Closing down the kitchen at 7 pm is simple and super effective way to reduce unnecessary caloric intake. The after dinner snacking and picking adds up, potential an upwards of 200-500 extra calories a day. Snacking can become ever more mindless when we are distracted by the latest Netflix saga. If you stop the mindless evening snacking, you’ll be shocked at how those uncomfortable pounds fall away. Your body will also appreciate not having to work overtime to digest food while it’s shutting down for the nite.

6. Say grace before every meal daily – Regardless of your practicing faith, we can all agree that two or three words silent words of gratitude or a heartfelt prayer prior to eating can help improve your mental space. This serves as a daily reminder of how blessed you are to have food to eat as well as a loving send off to the food you take into your body. And it slows you down… a little reminder for more mindfully and lovingly feeding your body.

7. Take fifteen minutes of “You time” daily – “You time” can look different to everyone. It can look like drawing, doodling, listening to your favorite music, reading a book, or even just sitting in silence. You choose! However, do something that has no obligation to work or family — just for you. Give yourself the space to just be free.

So easy! I know you can commit to incorporating some or all of these things on a consistent basis. You will feel amazingly better bringing your new habits into the new season. Use this as a reminder that with most of the winter in our rearview, it’s a great time to reinvest in practices of self-care.

I’d love to hear what worked for you and what rituals you’ll be springing on! Please comment below.

Much love being sent your way,

I’m social. Come say hi @rosiebattista on instagram and facebook or email [email protected]

Pineapple Coconut Protein Muffins

These are yummy, easy Pineapple Coconut Protein Muffins. They are great in a pinch when you need to grab and go.

(Okay. Oops. So I couldn’t resist. I was compelled to taste one before the photo was taken. Yummy.)

WET: Put all ingredients into vitamix (or blender) and whirl until smooth liquid.

1 tbsp coconut oil melted
2 tbsp almond milk
3 tbsp NUTRABIO protein powder (get it here)
2 tbsp lemon juice
1 tbsp vanilla
1 bananas
1 cup frozen pineapple chunks

DRY: Mix in bowl

1 tsp baking powder
1/2 tsp sea salt
1 tbsp flax
1/2 cup coconut flour
1/2 c almond flour
1/4 cup coconut flakes

Add wet to dry and mix by hand.

Drop by 1/4 cup into tins. Sprinkle with pecans. Bake at 350 for 25 minutes or until center in done.

After much research, I’ve found this to be one of the purest versions of whey protein.

Want to learn more. Get FREE lessons by video at iCookNaked.com

Oh Fudge!

Oh Fudge is what was created when I left the avocado’s at the store.

My intention had been to make Chocolate Avocado Pudding for a dinner party. At 4 pm, while prepping for 6 pm guests, I realized the avocado’s were missing.

In my hurried shopping spree, I had left the main ingredient at the store.

What do you do when you are missing the main ingredient in a recipe?

You go to Plan B.

And oh so many spiritual lessons in this recipe experience.

As it turned out, I actually created what could have been a no-dessert dinner into a divine decadent fudge.

Because I am the creator of my own life and my own recipes.

From my “Oh Frig’ moment I got an “Oh Fudge” treat that is so yummy, my guests were moaning out loud. Thru the collective moan, I heard a collective, “OMG, this is like fudge”.

Don’t be afraid to screw around with a recipe. Many things are discovered, concocted and created when you step outside of the rules and plan.

Be audacious (willingness to take surprising bold risks) with your fears.

There are no mistakes. (and certainly none worth talking about)

After my discovery of the missing avocados, I looked around for other possibility. It’s not that I really had a Plan B. I didn’t. However I was open to one appearing. And by opening a cabinet door, I found possibility in a banana, coconut oil and peanut butter which is beginning of the story and the end of this recipe.

The recipe goes like this.

2 bananas
2 tbsp coconut oil
1/2 cup raw cacao powder
12 pitted dates
1/2 cup peanut butter

Put it all into the vitamix and whirl away until super rich and creamy.

Surrender to the Universe because she’s always got your back.

Remember when cooking naked, there is no change of you messing up. Just concoct, create and play with your food. It’s all good.

I like to use mini mason jars so I can cover them, tie them with a ribbon, take them with me or give the as gifts. Fill each jar with 1/2 cup of pudding mixture.

Using leftover “FREEZER COOKIES” ( get the recipe here), I placed one into the center of the pudding and pushed it down. For a little surprise.

Then I added 1 tbsp of pudding and covered over the cookie.

Refrigerating them for an hour before serving makes them cold and stiff and fudge-like. YUM. (If you don’t have the cookies to add, the jars are perfectly fine left with the creamy chocolate mixture.

Because you deserve to “treat” yourself well.

Enjoy! Oh and one more thing….

JOIN ME FOR 21 DAYS of LIFE CHANGING MIND SET STUFF AND THE SELF LOVE PRINCIPLES YOU NEED TO CHANGE YOUR LIFE FOR THE BETTER.

IT’S FREE and IT WORKS like magic.

(COMING AUGUST 1) Pre-sign up by emailing me at [email protected]

XSL21 is free. It’s 21 Days of X-treme self love FREE COURSE. Yours for simply signing up. So everyday for 21 days, you will be reminded of one small step you can take towards falling in love with your amazing self.

This selflove thing is an art and a practice. All you need to do is stay connected. For 21 days, you’ll watch one 90 second video and be immersed with a new mindset that will change the way you look at yourSelf. And that my dear Gorgeous One, will change your life for the better.

How Baking A Cake Can Help You Think Better

Baking a cake can help you think better.

You’ve eaten cake. Of course you did.

I’m pretty sure that in your 40 plus years, you’ve actually made one. If you’ve never actually baked one yourself, you’ve at least watched someone make one and licked the beaters clean. You “know” (or think you know) exactly what constitutes a cake.

You have a built in belief system around cake baking and what gets mixed into the bowl. Most likely you think and believe that the way to make a cake is to mix flour, sugar, butter, eggs. Maybe you even believe that a box of floury stuff that you add some liquid vegetable oil to is the only way to make a cake.

What if I told you that your belief about what makes a chocolate cake was not really true? What if I told you that you don’t need the “normal” flour, sugar, butter and eggs to make a food that is the consistency of cake?

What if I told you that I used food to bake this chocolate cake?

Yup. This cake is nuts (and veggies).

Yup. Real whole naked food, sweet potatoes, avocado, beets, cashews and dates? And I did throw in 2 eggs just for good measure. So naked that you can eat it for dinner and consider it a balanced healthy meal.

This is a great example of “not knowing what you don’t know until you know it”.

At this point you may be a bit confused because I just busted a “whole” in your belief system about how baking works. Belief systems, that we build, can also be referred to B.S.

The lesson here is that we build our “belief system” based on things we see, hear or have learned in the past. It’s not always based on the truth. What you see is not always (and I would say never always) what you think. What you believe is just your perception based on what you’ve seen before. Because as you now see, and will soon taste (if you try this recipe below) a cake is not always what you think it is, just because it’s only what you’ve seen before.

Are you getting this?

Be careful of your strong headed beliefs that you base all your decisions on. Because there always is another way to think and to believe. There are ways that you can’t always see right in front of you.

That’s the beauty of believing. As a dear friend once reminded me,

“You always get to be right.”

Yes, it’s true. And that could be a very scary thought depending on what you are believing. So here you have a new way to make some yummy chocolate cake.

It’s almost Un-believable!

But it’s true. You don’t have to believe me, you can bake one up yourself.

Instead of a cake, try portion sizing out in cupcakes. Personally , I love a cupcake.

This recipe is fitting for almost any food plan you may be on. It’s gluten, dairy and sugar free. The few dates, sweet potato and the beet are what make it sweet.

You get a really fantastic result with a very simple recipe that can be thrown into the blender all at once (My favorite way of cooking naked after 40, is quick and easy, leaving only one thing to clean up)

The CAKE:

Throw it all into the vitamix or high powered blender. WHAT? You don’t have a vitamix? May I invite you to do something about that. I promise, you’ll wonder how the heck you ever lived without one. CLICK HERE TO BUY.

4 pitted mejool dates
1 cup cashew butter
1/2 roasted beet
1 very large baked sweet potato (or 2 mediums)
1/3 cup raw cacao
2 eggs
1/2 tbsp cinnamon
2 tsp vanilla
1 tsp baking soda

Mix till smooth and creamy. Pour into greased cake pan or into cupcake papers (makes about 10 cupcakes when you generously fill the papers or one 8 inch round pan or square cake pan) . Bake at 350 for 35 minutes. Allow to cool before icing. (Clean out your vitamix as you’ll need it for the icing)

The ICING:

Throw into vitamix and whirl until smooth and creamy.

1 avocado
3 pitted mejool dates
2 tbsp water
1/2 cup raw cacoa
1 tbsp coconut oil
squeeze fresh lemon
dab of salt

Spread this creamy icing on your cake or cupcakes. This recipe makes a substantial amount of icing and spreads nice and creamy.

Don’t forget to lick the spoon

This cake not only tastes amazing, but because you KNOW that you are eating pure and naked whole food, you feel good not only physically but mentally too. Eating food in it’s most natural form Is what your body craves. Knowing that you are treating yourSelf well is an integral part of self love and care.

I believe that this recipe is yum-azing. ( And everyone that has tasted it is now a “believer”)

What do you believe is possible in your life? Where are your limited belief’s keeping you stuck? Can you think outside of what you see and trust that there is more there for you?

Please share your experience and beliefs with me below in the comments.

Frozen Cookies To Warm Your Heart

Frozen cookies to warm your heart that are delightfully delicious and delightfully dense so that you’ll eat less and be more satisfied.

Come on! This is nuts. And that’s exactly the point. This cookie is mostly made of nuts.

Grain free. Sugar free. Dairy free. Guilt free.

Seriously.

These cookies rock. In part because you can freeze them and they don’t turn to hard rocks. And in part because they are so naked, you can enjoy them without feeling guilty.

They are really filling so if you eat mindfully and honor what your body tells you, 2 of them should do the trick.

I like to break this easy recipe into 2 parts.

The wet part and the dry part.

Put all the wet ingredients into the blender and mix!

1 tbsp coconut oil
6 mejool pitted dates
1/ 4 cup almond milk
1/2 cup peanut butter
1/2 banana
1.5 tsp vanilla

And mix it up till creamy. ( actually you you could eat this by adding a bit more milk and making a shake )

Put all the dry ingredients into a bowl and mix!

2 cup almond flour
1 tsp salt
1/4 tsp baking powder
1/4 tsp baking soda
1 tbsp chia seeds
1/2 cup raisins
1/2 cup pecans (I used roasted salted pecans and they were yum. You can use raw or roast and salt your own in a bit of coconut oil)
1/2 tbsp cinnamon

Add the wet to the dry and mix to form a creamy cookie dough!

And oh yeah baby, you can so eat this raw. If you do choose to go that way, which I often do, be sure to do it mindfully so that you have some left for baking!

They create a perfect grab and go snack and because they are frozen, you’ll be less likely to pick away as you would from a cookie jar.

Just a reminder. It’s always about mindful eating and conscious presence around your food. Your body knows when it’s had enough. If you allow yourself to listen up, you’ll never find yourself over or under eating because of fear or worry. You’ll eat to nourish and eat to honor that one very precious divine body that you have been gifted.

Scoop dough by tablespoon onto greased cookie sheet. Press down with a fork until flattened slightly. Bake at 350 degrees for 15 – 18 minutes. Cookies will brown slightly on bottom but will not be firm. As they cool they will firm up. Gently place in freezer container, single layer, and keep them in freezer. These cookies do not get too hard to bite. They remain the perfect consistency.

I have a special place in my heart for peacocks. Probably because a real live peacock showed up at my back door when I most needed a lift. I thought I was seeing things until he showed up again the next day at the front door. This time I took a photo to be sure I wasn’t hallucinating. I wasn’t. He was real. The peacock brought a message which warmed my at the time- very cold heart. “Life situations and circumstances ” that didn’t feel good, were showing up in all areas of my life. The message of the peacock totem is “rising up”. My colorful friend was my inspiration for moving out of that part of my life to start me on my path of seeing things in a whole new way.

Drinking from this peacock mug makes me feel happy.

Dipping these cookies into the hot tea in my mug makes me feel even happier!

I invite you to consider the way you look at things.

If store bough cookies are your “thing”, perhaps you can give this recipe a chance. Changing the way you think about thing starts with your food. When your body gets better, your thoughts get better, and your life has no other option but to join in!

Enjoy!

What is it Wednesday 6: The Drink Factor

What is it Wednesday is the day we reveal a product and its ingredient list and you guess what this “food product” is. Then I’ll share with you an option for making a healthy version of this product. What “food product” offers these 15 ingredients?

almond base
evaporated cane sugar
pumpkin
natural flavors
sunflower lecithin
guar gum
tricalcium phosphte
annatto extract
sea salt
cinnamon
nutmeg
vitamin E
Vitamin A Palmitate
Vitamin D2
Vitamin B12

This box is similar to Almond Dream Almond Milk but wait…. we got some glitz going on . Don’t be confused by the pretty box and “limited edition” gold banner. This is a DRINK. It is NOT ALMOND MILK…and to their credit, it is stated on the front, although the letters are small. Not all the ingredients on this list are “detrimental” to your health.

However, not all the ingredients on this list are “health enhancers” either. So why bother? Natural flavors is one of those things that has no definition or rules, so it’s totally unclear as to what is included under that list.

So why bother?

It’s a tempting, gorgeous, intriguing package, but you can do better for your body.

So Pumpkin Darling, what are you going to do if you love pumpkin? I have an yummy option for you! TRY THIS NAKED HEALTHY VERSION INSTEAD. Why have 15 not so healthy ingredients when you can have 4 naked goodies that taste just as good and feel even better. All you need are 4 simple ingredients:

pumpkin puree
almond milk
date (optional: if you prefer sweeter, or you can add a drop of stevia)
1 tsp cinnamon and/or cinnamon stick

One serving calls for 1 cup almond milk, 1/4 cup pumpkin puree, 1 date and 1 cinnamon stick

Mix pumpkin and milk. Place in pot with one date and heat till smooth and creamy and warm. Remove date and eat it! YUM… Pour your warm pumpkin drink into a pretty mug, sprinkle with cinnamon and stir with your cinnamon stick.

For more warm and creamy “Drink Recipes” check this out.

PLEASE SHARE ME! Feel free to share this loving information with friend or post and tweet this link: #whatisitwednesday What is it Wednesday reveals a product & it’s ingredients – Can you guess what the product is. http://wp.me/p4MsYA-1YV

REMEMBER! Just because it’s in a box, on a shelf, in a grocery store, does NOT make it fit to eat.– Rosie Battista

If you like this weekly series of WHAT’S IN IT WEDNESDAY, please comment about your discovery below. If you missed previous the weeks reveal, check out the links below and continue to enhance your knowledge about what you are putting into your precious body.

If you’d like more kitchen skills and cooking confidence, join me, over at iCookNaked.com . It’s loaded with FREE yummy how to cook naked video. Go ahead and step into my kitchen so you can create health in yours. Get your Free NAKED GROCERY LIST of foods to have on hand so you can cook naked in your kitchen. Put in your name and email and print it out HERE:

What is it Wednesday 6: The Drink Factor — Get your free list here.

– Rosie Battista