I don't know about you, but so far, May has thrown me for a loop.

​Just before the usually joyous May Day (which also happens to be my beloved, incredible mom's birthday), I was faced with something I've been fortunate enough not to have faced before: injury. Teaching fitness is my job and one of my passions, so when I suddenly started having severe hip pain, preventing me from exercising or even walking without limping, you can imagine that I started freaking the f**k out. I started trying every kind of therapy I could think of (anti-inflammatories, acupuncture, massage, stretching, physical therapy, chiropractic adjustments, tiger balm, Chinese herbs, etc.), and for about three weeks, the pain and my limp only got worse. My mind was flooding with worst-case scenarios; I would never be able to dance or run again, I would have to quit my job, I would be driven into bankruptcy by exorbitant medical bills, my clients would think of me as a failure, I would gain 25 pounds and sink into a deep hole of depression and never crawl back out. Total, utter fear-based bullying from my worst inner critic, my ego. I was crazy stressed, exhausted and constantly verging on tears. 

I was speaking with one of my clients during a health coaching session, and we began discussing how infusing more mindfulness into her daily life could help her overcome the fearful voices in her head and move forward with confidence and hope. As I started giving her ways to become more mindful, I realized what a hypocrite I was being. Letting my fear take over my thoughts was the opposite of practicing mindfulness and was blocking me from being present to the healing that was actually going on. I was stuck in my head, but not using my mind at all. It wasn't the first time I'd had a huge moment of learning about myself through coaching a client, but every time it happens, I am overcome with an enormous wave of gratitude for this amazing work I get to do. 

So what did I do? Exactly what I suggested for her - dedicated myself to mindfulness practices every day. And what has happened? Stress has started to melt away, hope has crept back in, and the pain has started to lessen. Is it gone? Am I healed? Not yet. But I know I'll get there, one mindful step at at a time. 

Whatever is going on in your life, bringing your mind into the present moment with these simple practices is not only calming, but can also put a dead halt to negative brain clutter, allowing you to move forward instead of staying stuck. 

1. Pay attention to your breath.

I like to start the day with a short mindful breathing exercise that's super simple and brings me back to my body. The 4-7-8 breath is an exercise recommended by Dr. Andrew Weill, wellness expert and badass, and the best part is - it takes less than a minute!

• Sit with your feet flat on the ground and your hands resting in your lap and close your eyes.
•  Place the tip of your tongue on the roof of your mouth, just behind your teeth.
• Breathe in through your nose as you count to four.
• Hold your breathe as you count to seven. 
• Keep your tongue on the roof of your mouth, purse your lips and breathe out around the sides of your tongue, as if your tongue is a billowed sail. 
• Repeat this pattern four times, then slowly return to normal breathing and open your eyes. 

Watch this video if you're confused, but once you get it, it is massively effective. I also use it when I am feeling stressed and overwhelmed throughout the day, or at night to help calm my mind for sleep. 

2. Eat without distractions. 

Most people, myself included, find this one really tough. With all of us trying to maximize our precious time through constant multi-tasking, we forget that eating is actually something worthy of our singular focus and attention. When we don't pay attention to our food as we eat it, we eat too fast and deprive ourselves of the sensual experience of the flavors, colors, scent and textures of our food. The result - poor digestion, overeating, and a lack of satisfaction that causes us to crave more food. How many times have you sat down to lunch in front of your computer, plowed through it without stopping for air, then felt unsatisfied and immediately wanted a muffin (or chips or candy, etc)? Or unintentionally eaten an entire bag of chips while watching your favorite TV show? Or shoved breakfast down your throat while reading the paper and felt sick the rest of the morning?

It is difficult to sit and be with your food, but I promise it is rewarding. When you start to get used to it, eating becomes a relaxing, pleasurable and truly nourishing experience that leaves you fulfilled and energized, instead of sluggish and stressed. Why would you want to deprive yourself of that three times a day? Here are some ways to get started:

• Always sit down to eat. ​
  
• No technology, reading, writing, knitting, etc. while eating. 
• Take a deep breathe in and out before starting to eat and take in your food with your eyes and nose first, noticing its colors and scents. 
• Count your chews, aiming for at least 25 per bite, and set your utensil down while you chew. (Bonus fact: your saliva has essential digestive enzymes in it that start breaking down your food before it enters your digestive tract, giving your tummy a way easier time doing the rest of the job)
• Notice the flavors and textures of your food and how they change as you chew. You can even remark on them silently in your head or out loud if you're alone or just awesome enough not to care who hears! 
• Think about where you food came from, how it got to your plate and visualize it literally infusing your cells with nourishment and energy. 
• Create a post-meal mantra or ritual (i.e. saying "thank you," taking a deep breathe, giving yourself a high-five like I do) to signify that you are satisfied and grateful for the nourishment you have received! 

3. LISTEN with your whole body. 

When you have the amazing opportunity to interact with another glorious living being, give them the damn attention they deserve! Be present with your friends, family, lovers, co-workers, pets, the checkout person at the grocery store, your neighbor, the person next to you on the train...you get the picture. Use all of your senses to take in what they're saying (or not saying) and try to understand a little bit more of their experience. When you can involve yourself fully selflessly with another being, you are able to get out of your own head and be in the moment of connection in a way that will help you empathize, learn and grow. 


• Make eye contact. This may feel vulnerable, but it focuses you on that person and allows you to communicate authentically.
• Breathe while you interact and let their words or actions fully sink in. 
• Try not to think of what you're going to say in response (if anything) before they're done. 
• Let your curiosity lead and ask questions to help you fully grasp what is being communicated. 
• Use your body language to convey your focus on them - nod, smile, touch them (if appropriate), lean forward or simply turn your body towards them. 

By making an effort to be more mindful in our daily activities, we can increase our awareness of the patterns of our mind and start to reprogram those that aren't serving us. For me, it was the fear chatter, and I was able to quiet it by shifting my attention back to the gifts of each and every moment. I may not be feeling 100% right now, but I am now actively participating in and minding the miraculous healing process. It's a much better way to pass the time than sitting in a pool of self-pity and doom, trust me. I hope you'll join me on the bright side! 

With love, light, gratitude, and mindfulness,

                                     Hannah B 

Hello all!

I am thrilled to bring you a very special post from Dr. Mariza Snyder, a holistic health practitioner and hormone expert. She was serendipitously introduced to me through a childhood friend from my hometown (who so happens to be her body butter-making husband mentioned in the article below), and I was immediately impressed with her expertise, tenacity and warmth. When she told me she is dubbed, "the hormone whisperer," I knew I had to have her write a guest post to tell me and all of you more about what she does!

For those of you unfamiliar with why you should even care about hormones, here's a synopsis: hormones are like little conductors throughout our bodies that regulate a plethora of processes like growth, metabolism, fertility and behavior. Their health is essential to our health. Hormone imbalance can lead to weight and mood issues, poor sleep, digestive issues and can affect your libido, to name a few. Needless to say, it's important to keep those suckers in check. So what you can do to make sure your hormones are supported and in balance? I'll leave it to Mariza to tell you all about it:

As a practitioner that speaks to thousands of women that want to get their hormones functioning at healthy levels, some of the most common questions I get are: What are your daily habits? How do you maintain balance? The women I talk to are not only managing their own health, but careers, families, households, and trying to balance it all gracefully.  Having enough energy to get through your week, exercise, eat healthy and have a positive attitude throughout can seem daunting.  Any excuse seems to do in order to put off that major lifestyle change, let alone maintain consistency.
Well the good news is that the way that I keep my health and my hormones in check is through simple, repeatable, daily health habits.  These are simple choices that we can make every day to ensure we are giving our body the necessary fuel and tools to not only survive our day to day, but to thrive in it.

If you’re open to making a few simple changes to help avoid hormone chaos and maintain optimal energy and mood, I’m here to help. It all begins here, and this is also how we can stay consistent in living a healthy lifestyle. These are healthy, all-natural habits that can truly help your body function at its peak potential.

1. Create a Daily Ritual to De-Stress

Daily rituals often make sense to start your day, but they could also be done in the middle or the end of the day as a way to help melt away that stress.  My morning routine consists of essential oils, green smoothies, and positive journaling.  I’ll touch on the first two later, but as far as a positive daily ritual, nothing tops my daily journal.  It has a pre-made template where I fill in my priorities for the day, I manifest the outcome of a perfect day, and also manifest wild-hair intentions, that believe it or not – often come true. This helps to put me into a positive mindset, and helps me to put my intentions and wishes out to the universe so I can see them come true.

There are many other forms of rituals that you could partake in too.  I try to sneak away to a mid-day yoga class several days per week, but I know many people who start each day with their yoga class or routine.  Meditation is something else I like to accompany my daily journal sessions with if there is time, and even my daily green smoothies are an important part of my ritual.  You could create rituals in your life with a brisk walk in the morning, mirror affirmation exercises, or whatever it is that helps you to set your intentions, put your stress into perspective, and create balance and routine within your hectic week.

2. Provide the Right Fuel

As I mentioned, I start every day with a green smoothie.  Here is a link to one of my favorite starter green smoothie recipes.  I started drinking green smoothies about 7 years ago, and I haven’t looked back since.  If I had to suggest only one habit, I would say that drinking green smoothies every morning is my number one habit for maintaining healthy nutritional function and hormone balance.  

With one green smoothie, you are drinking up to 12-15 servings of fruit and vegetables – enough for the entire day!  Greens such as kale, chard, spinach, etc. provide numerous health benefits that can help prevent sickness and disease. In addition to eating greens and other antioxidant and phytonutrient-rich foods, it’s very important to avoid certain foods that act as triggers as well.  Everyone’s body is different, so it’s important to try short-term eliminations to see how your body responds with or without certain foods.  I can tell you that one ingredient that we could all use less of is sugar.  I break up with sugar for several months minimum each year, which helps keep weight off, regulate my hormone levels, and gives me more sustainable energy.  You’ll be surprised how good you’ll feel, (and how quickly your taste buds will adjust) from a reset like this. Other foods that act as triggers for many women include gluten, soy, coffee, alcohol, some meat and all processed foods. I recommend making small, temporary adjustments to your diet and see how your body and energy levels respond to those changes. 

3. Supplement Your Hormones

In addition to eating the right foods, it’s important to supplement your diet as well. Our bodies rely on dozens of hormones to run efficiently, and any deficiencies can cause disruptions in your life in any number of ways. I take a core group of supplements including a multivitamin, a plant-based omega, along with other vital nutrients and antioxidants. They help give me that extra boost of energy I need in the day.

The other way that I support healthy hormone levels is through regular essential oil usage.  Essential oils have been used for thousands of years, and these aromatic compounds come from the flowers, leaves, roots, seeds and other parts of plants.  Some oils I use for energy, for mood, and even to flavor my water and foods.  Wild orange and peppermint are two of my favorite essential oils that I use daily for energy, mood and focus. There are also many essential oils that are great for women in particular.  Some of my favorite oils for women include geranium, clary sage, bergamot, lavender and ylang ylang. 

4. Moving the Body

One thing that I cannot emphasize enough is regular movement of the body.  At the minimum, I recommend 30 minutes of exercise per day, even if it’s just walking.  Our bodies are meant to move, and getting our hearts pumping and muscles moving is one of the most impactful things we can do on a regular basis.  Regular movement helps keep me in tune with my body, and also helps to release endorphins that can lower cortisol levels. I personally keep my exercise routines varied.  Sometimes it’s yoga, sometimes it’s a boot camp class, and sometimes I just use a fitness app for a convenient and quick workout. It’s all about getting in where you fit in!  Recently I’ve been doing more boot camp classes for maximum calorie burn, but I make sure to supplement with yoga once or twice for flexibility and to reduce stress.
    
5. Reducing Toxic Load

My last healthy hormone habit is more something that’s engrained in my life, and that is reducing toxic load.  By toxic load, I mean any of the toxins, chemicals and heavy metals that we might be exposed to in our environment.  The first and most important way that I reduce toxic load is by controlling what we use in our household and what I put on or in my body.  I use nontoxic hair and skin products, as well as makeup.  I use essential oils to make nontoxic cleaners, moisturizers, and other personal care products.  In fact – and I kid you not – my husband just made a non-toxic body butter and shaving cream from scratch.  If he can get on the train, you definitely can too!  I also try to avoid toxins in the foods that I eat, especially heavy metals like mercury from fish.  There are certain environmental pollutants that can’t be avoided, which is why I try to maximize everything within my control.  I also do a detox 1-2 times per year to do a system reset and help reduce my body’s toxic load.

I could go on for days about my healthy habits, because they are the foundation for how I live my life. I believe healthy should be simple, and it all starts with these simple, repeatable habits. And if you can only start with just one habit, then start with just one!  Don’t let the idea of ‘perfect’ get in the way of ‘better’.  Our health is a journey, and every step in the right direction counts.  While there are many healthy regimens that I participate throughout the year that fall outside of my daily routine, it’s these core principles and habits that set the tone for a healthy body and happy hormones.  If I am having an off-day, I can usually run down this list and find a solution. These are the habits that help me stay consistent and balance my busy work and family schedule while feeling my best.

Taylor Swift has one. Oprah has one. Jesus had one. Squad, team, posse, crew - whatever you want to call it - most strong, successful, influential people throughout history have had a strong set of supporters to back them up with love, service and some excellent cheerleading. However super-powered any one individual may seem, they no doubt have a net of folks that constantly helps to elevate them to their super status. 

Whether or not we want to admit it, we all need support. In this information age, the internet and slew of apps for everything you can imagine make it seem like your iPhone can be your personal assistant, doctor, trainer, best friend and even therapist. Sure, I love the convenience and utility of all of these "shortcut" tools, but they do not take the place of PEOPLE! When you truly need to talk about the crazy day you had at work, what you want to do with your life, or the amazing salad you created for lunch, the Internet will not listen to you, look you in the eye, and give you the appropriate hug or high five. When you are coughing up a lung and wondering why you haven't stopped sweating for fourteen hours, your phone, even WebMD, cannot (effectively) diagnose or treat you. When you are sick and tired of feeling sick and tired, an app or website can only take you so far in finding your unique path to true well-being. 

Having your go-to team at the top of your mind is so important. These are the people who help you take care of all areas of your well-being: stress-management, productivity, emotional ease, physical health, fitness, career development, FUN, and any other area of your life where you simply can't, and shouldn't, do it alone. When you know who is on your squad, and what their "superpower" is, you can better utilize and appreciate the way their unique skill sets and personalities elevate your life. It's like a race car driver and their pit crew - you can only go out and perform at your best when you have an incredibly gifted team keeping you oiled, repaired and fueled!  

So do you know who's on your squad? Who are your MVPs? It may be that you still have some recruiting to do to get you to your dream team. This month I encourage you to start acknowledging and reaching out to those who already have your back, and to start seeking out players to fill any crucial gaps in your web of support. Not sure how to start? Here are a few ways to start rolling deep with your personal pit crew. 

​1. Take roll call first.

Start by listing and acknowledging the people who you already know are on your roster. List your closest friends (the ones who you can share TMI with sans judgment), your most trusted co-workers, any healers you already see (i.e. doctors, therapists, acupuncturists, psychics, massage therapists), folks who keep you looking and feeling fabulous (hair stylists, estheticians, favorite fitness instructors), your consultants (coaches, specifically savvy friends, teachers, mentors) and your biggest fans (significant others, relatives, pets). Next to each person - write a specific way they have improved your quality of life in the past. Then write about how you can show them true appreciation for the difference they've made in your life. Maybe it's writing them a letter, maybe it's giving them an extra tip next time you use their services, or maybe it's just saying "thank you" like you mean it every time you are in their presence. The more you can appreciate the people who help you be your best self, the more connected you will feel with these individuals, and the more likely you will be to reach out when you need their assistance. 

2. Identify where you're trying to be a hero.

There may be areas of your life where you feel overextended, lost or just bored. Chances are, there are people out there who you can add to your squad to lighten your load, help you find direction or inspire and ignite you to get up and get out of your comfort zone! Write down some specific things you think could improve your quality of life: organization, stress-reduction, direction in your career, pursuing a creative endeavor, or just having more fun. 

3. Recruit! 

For each life-improver you wrote down, write down three people (who you may or may not know already) who could help you implement it in your life. If you feel you could use direction in your career, for example, you may write down "Business coach, professional mentor, my aunt Patricia who has a successful business and knows her shit." Do this for each area you wrote above. 

Next step, reach out to the people on your list that you already know. Authentically ask for their assistance by presenting the opportunity you see in your life for growth, letting them know how much you respect and admire them, and humbly requesting to learn from and/or hang out with them! If you are not super close with them already, just express your interest in getting to know them better and suggest grabbing coffee/tea/juice or hitting up an event related to a mutual interest you share. You may find that once you get to know them on a deeper level, they fit into your squad in a way you hadn't expected! 

For those areas of your life where you feel you need a true professional hand, reach out to the people already on your squad for recommendations and suggestions about where and how to find the type of person who will best answer your needs. These will most likely be the professional connections (i.e. the ones you pay for), so I suggest prioritizing which professionals you feel would be most beneficial and urgent to enlist. Do your research to make sure the person's services are the right kind for the kind of growth you're seeking. For example, there are lots of business coaches out there who can help you grow your business and get clients and investors, but defining your specific goals and audience and going for a coach who has experience in those specifics, will give you the most bang for your buck. 

It's easy to feel alone. I get that. Especially as a single person living in New York, where everyone is very driven and focused on their personal path, I sometimes feel like I'm on a deserted island and have to fend for myself. But then I remember how incredibly #blessed I am to have such a dope #squad to support me. I have an amazing group of friends here in the city who keep me sane and laughing, several close friends across the country I can always call when I need to vent or gush, a wonderfully supportive family who are constantly reminding me that they love me, a functional medicine doctor who actually cares about my health, a health coach of my own who is the best listener, a lovely woman who tames my unruly eyebrows,  co-workers who make my job easy and fun and amazing clients who remind me why I do what I do. I encourage you to take a look at your team, appreciate what you have, reach out if there's someone missing, then move confidently through the world knowing that no matter what, your squad has your back. 

With love, light, gratitude and #squadgoals, 

                                  Hannah B

Happy March, everyone! I know it's already more than a week into the month, but we can still be happy about it! 

It's been especially beautiful here in New York. Memories of last year's dismally grey and snowy start of spring have melted away with this year's expansive blue skies and crisp, almost fall-like days. I even sat outside in a tank top one day! My skin was getting tipsy off the vitamin D after being abstinent from sunshine for so long. 

With the change of the weather, I see a change in the city. There is an almost tangible sense of  expansion. Coats and windows are left open. People are slowly filtering from inside crowded restaurants and sitting in the open to dine. Trees that have been shrinking to their barest state are starting to stretch and prepare to bloom again. Passing strangers on the street expand their awareness from the pointed focus navigating a snowy street demands and instead look each other in the eye. Even the sun's light starts to creep into the evening a bit more each day. It feels like space is being created for spring to settle in.

I'd like to suggest that there may be opportunities for all of us to do the same thing the seasons do - create space for whatever is ahead. This can apply to any area of your life - your work life, your home environment, your relationships, your mental headspace, your spice cabinet. Take a moment to think about an area of your life where you feel cluttered, confused, stuck or crowded. Often we hold on to the cobwebs of clutter and negative thought patterns because we don't know what would take its place if we cleared them out. 

Creating space can feel like a task too big to take on. I absolutely get it. Disclosure: Organization is not my forte. While my room may look tidy, you only have to open a drawer or look under my bed to see that there's a lot that could use clearing out. But for me, the key is to start making small action steps toward creating space in all areas of your life. This makes me feel more open and ready to receive new opportunities, experiences and emotions. Haven't we all experienced how just clearing out a drawer can make you feel like a superhero ready to take on saving the world? The following are a few small steps you can take each day to clear a little space for whatever awesomeness is on its way. 

1. Make headroom. 

Yes, I am going to tell you to do the dreaded "m"-word and MEDITATE. Don't freak out - I know you're too busy and can't sit still and are already a calm person and just have too much going on in your brain and you've tried it and you suck at it and you hate it. I've heard and used every single one of these age-old excuses. I finally committed to a morning meditation practice after someone let me in on a secret: the goal is not to stop thinking. We are thinking creatures and that's what we do. It's about practicing passive thinking; being present to thoughts without investing in them. In this way we create space between ourselves and our thoughts so we know that just as we can choose the words that we speak, we can choose the thoughts we want to invest in. Our brain becomes its own "spam" filter, so our head can be a tidier, brighter place! 

Meditating doesn't have to be intimidating or hard either. Try using guided meditations to start. I like apps like Simply Being, Headspace, or OMG I Can Meditate (I know, best name ever). Podcasts are also awesome (Meditation Minis, Meditation Oasis) and YouTube has a bunch of great guided meditations (this one is kinda silly but my fav). If you want to dive in real deep right away, you can still sign up for Deepak Chopra & Oprah's 21-Day Meditation Challenge for free - it starts on March 21! I've participated before and will be doing this one, too. It does require more time (20-30 minutes every day) but it has been a game changer for me in achieving greater clarity of thought before, so I highly recommend it if you need a deep brain clean!

2. Clear your surfaces.

 Pick one surface in your home every week to dedicate to clearing. Whether it's that corner of your bedroom where laundry or bags or boxes pile up, or your desk top, or your kitchen counter. Give that space a clean sweep, getting rid of what you don't need and putting away what you are keeping in its place. If you have a lot of chachkies all over, get a shelf (they are less than $20 at Target, I promise) so you can keep your work and living space as clear as possible. When you can see more physical space in front of you, you will feel freer and more open in your mental and emotional space. 

3. Do a sweep of your address book, inbox and news feed.

We all have or have had them - relationships that bring us down rather than lift us up. While some of these are very close, complicated relationships and may take much more time and support to "clear out," others may be trivial and easier to let go. I suggest starting with these - unfollow the friends you haven't spoken to since high school who crowd your news Facebook feed with idealogical or personal garbage that makes you cringe, delete the number of the ex you know you'll text when you're in a compromised (i.e. sad and/or intoxicated) state, and unsubscribe from the junk email lists that hound you every day to buy fifteen pairs of jeans and get one free! Even if you clear just one of these each day, you will begin to feel more emotionally free, so you can allow new, positive relationships to form. 

4. Write it down, clear it out. 

I had a friend who recently told me she had started using a planner for the first time ever in her life. She had always just relied on her brain to keep track of her to-dos, her schedule, meetings, appointments, etc. She is a very smart, on-top-of-it woman, so she did fine this way, but when I asked her if she noticed a difference, she said, "I can't believe how much space I have in my brain now!"

Get a planner from the dollar store. Physically write down your commitments, schedule your chores and errands, and block off time for personal activities (ahem, meditation, exercise, etc). When you don't have to worry about getting it all straight in your head every day, you can stay present when you're actually doing the things you've written down! 

5. Use "no" to make room for "yes."

If you want more time in your life for things that matter to you, you have to start to say no to the things that don't matter as much to you. It sounds like a no-brainer, but is much easier said than done. Saying no to meeting up with your friends for drinks because you want to take yoga can make you feel like you're selfish and boring. Turning down a promotion or increase in your workload because you value spending time with your friends and family can make you feel like a lazy, ungrateful slob. However, if you are constantly over-extending yourself for the benefit of others, you are not teaching them or yourself to respect your time and energy. Practice saying no, even when it's tough, and get picky about when you say yes. You'll start creating a life that's spacious enough for what you truly value. 

Just like the seasons, these changes will be slight and slow. There's not an overnight shift from winter to spring - it happens moment by moment, step by step, if you choose to notice it. Look up, notice the vastness of the sky. Emulate it in your life by taking small actions toward more space in your environment, your body, your mind, and your heart every day. 

With love, light, gratitude, and     S         P         A         C         E,

​Hannah 

If you follow my posts or have read my blog before, you know that I eat almost every meal out of a bowl. I am a food includer, meaning that I like all the food that I'm eating to mingle and get acquainted before it even gets to my mouth, much less my stomach. Therefore bowls are the perfect vessel - I can layer the components of my meal, one on top of the other, building a palate-enticing medley of flavors and textures. I can more tidily include each element of the meal in each bite when they're all hanging inside the lip of a beautiful bowl! 

The concept of the Buddha Bowl is quintessential to many vegans, including myself. Its simplicity and versatility make it the perfect go-to for any meal of the day for omnivores and herbivores, alike. The basic formula is a cooked grain, a bunch of veggies, maybe a vegan protein (legumes, tofu, tempeh, etc.) and a sauce. The possibilities are ENDLESS! The recipe I'm sharing with you today is an amalgamation of some of my favorite simple veggie recipes, good ol' quinoa, and a tangy, delightful sauce. I'm not sure why this type of meal was coined a "Buddha Bowl" but I like to think it's because it highlights how the simplest of things can bring the most profound happiness, a concept I'm sure Buddha would get behind.

The recipe for the dressing and carrots is adapted from The Oh She Glows Cookbook pg. 191.

Prep time: 15 minutes
Cook time: 45 minutes
Serves 4-6

Ingredients:

For the bowl:
1 head of broccoli, chopped into florets 
1 bunch of whole rainbow carrots, unpeeled
1 bunch kale (any variety - I used lacinato), sliced or ripped into shreds 
1 lb. baby portobello mushrooms, sliced 
1 cup quinoa, uncooked 
4 tbsp sunflower seed oil*
1 tsp fine grain sea salt
1 tsp cumin seeds
1 tsp ground coriander
1/2 tsp ground black pepper
2 cups water

For the chickpeas:
2 cans cooked chickpeas, rinsed and drained
2 tbsp sunflower seed oil
1/2 to 3/4 tsp ground sea salt
1 1/2 tsp turmeric
1/4 tsp ground cumin

For the dressing: 
4 tbsp tahini 
1/4 cup lemon juice
2 tbsp olive oil 
2 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground sea salt

Directions:

1. Preheat oven for 425 degrees F. Line three baking sheets w/ parchment paper. 

2. Prepare your veggies. Cut off the stems of the carrots right above the top and place carrots on the baking tray with about 1/2 inch between each. Spread broccoli florets on separate tray. Drizzle 1 tbsp oil over carrots and 2 tbsp over broccoli. Sprinkle equal amounts of each spice on each tray and roll carrots and toss broccoli to coat well with oil and seasonings. Place carrots in the oven and roast for 15-20 minutes, until they can be pierced with a fork, but are still slightly firm. Hold off on the broccoli for now. 

3. Prepare your chickpeas. After they're drained, rub them lightly between two clean kitchen towels to remove excess moisture to ensure more crunch. Spread them on the third baking tray and toss with oil and salt. Reserve spices for later. Place in the oven and roast for 15-20 minutes, shaking the tray every 10 minutes. They are done when they are golden brown, dry and crispy on the outside but still slightly soft in the center. 

4. When either the chickpeas or the carrots are done, swap out for the broccoli and roast for 8-10 minutes, until the broccoli is tender and slightly crispy.

5. Once you take the chickpeas out, toss with the remainder of the spices to coat. This ensures that the spices don't get burnt or become bitter when roasting in the oven. 

6. While your veggies are roasting, rinse your quinoa in a mesh strainer, then add it with the water to a medium sized pot. Bring to a boil, then reduce heat to a simmer and cook without a lid for 15-20 minutes, until all water is absorbed and there is a little ring around the quinoa "seed." 

7. While everything else is cooking, heat 1 tbsp of sunflower seed oil on medium in a medium sized pan. Add your shredded kale and sliced mushrooms, sprinkle with 1/4 tsp sea salt and sauté for 2-4 minutes, just until kale is wilted and mushrooms are cooked. Place a lid on the pan to keep warm while everything else comes together.

8. Prepare the sauce by whisking together all ingredients. 

9. Once the carrots have cooled slightly, cut into bite-sized pieces. 

10. Arrange your bowl! You can do it however you like, but my favorite way is to place the kale and mushrooms on the bottom, then the quinoa, then the broccoli and carrots, sprinkle the chickpeas all over and douse with sauce. Enjoy with friends and family or just yourself and store the rest in glass containers for up to 5 days for buddha-full bowls throughout the week! 
​

With bowls of love, light and gratitude,

Hannah B 

Oh heyyyyy, February, how'd you sneak up so quickly?

I feel like the beginning of the second month of the year is a good time to do a little check-in with oneself. How did January go? What was my intention that I so strongly believed in going into 2016? Have I let that guide me in my actions during the past month, or have I put it in a side drawer and honestly not even thought about it until now? February can be a turning point; either you feel awesome about what you've created this year already and inspired to keep going further with it, or you feel that you haven't followed through and are angry, discouraged and disappointed with yourself, causing you to give up out of frustration. Maybe things (or people) have gotten in your way and caused you to stray off the course of action you had planned, and you're pissed about it. If the second or third scenarios are closer to how you're feeling, or if you've ever felt either way in the past, the focus I've decided to write about this month is key to you moving onward and upward. 

Forgiveness. The f-bomb you should be dropping more often. Let's talk about it.

Merriam-Webster defines the verb forgive as:

•  "to stop feeling anger toward (someone who has done something wrong) : to stop blaming (someone)
• to stop feeling anger about (something) : to forgive someone for (something wrong)
• to stop requiring payment of (money that is owed)"

Simply put, forgiveness is the release of anger and the feeling of lack (in the case of "forgiving" a debt). Often we think about forgiveness as a favor to another person - we give them forgiveness for something they did that caused us pain or trouble, so we can continue the relationship and they can release guilt about their action. I would like to suggest, however, that forgiveness is selfish, in a good way. 

According to hopkinsmedicine.org, "Chronic anger puts you into a fight-or-flight mode, which results in numerous changes in heart rate, blood pressure and immune response. Those changes, then, increase the risk of depression, heart disease and diabetes, among other conditions." So the anger you're holding on to by not forgiving someone, even yourself, can physically harm you. Plus, we've all experienced the mental and emotional toll anger has on us - it causes hateful and unpleasant thoughts that populate the mind, making joy and love less accessible. Doesn't it sound like it would behoove all of us to let that s**t go? What could we use our precious energy for if we released the cloudy veil that anger and resentment casts over our thoughts? Self-care, the pursuit of personal or professional goals, love and compassion for others, connection with family and friends, and self-confidence all come to mind for me. How about for you? 

So who and what do we forgive and when? I am not saying that you need to makeup with your ex who left you paying double rent on your expensive apartment, someone in your family who abused you, or anyone who has truly done you wrong. The act of forgiving can be a daily process of releasing and replacing anger that only you have to be involved in. It's solely for your benefit, so you can give up or at least ease the burden of the pain inflicted upon you by anyone, even yourself. While it is important to feel anger and let yourself express it, once you've had your moment, the anger weed can start growing choking vines that suffocate your other emotions. That's where forgiveness comes into play to rip out anger at its root, allowing your other thoughts and feelings to bloom and be fully expressed without interference. Forgiveness is best done as soon as possible so that you don't have to do too much weed-whacking if it's rooted. 

That all sounds lovely, but what are you supposed to do when somebody pisses you off or hurts you,  or you have let yourself down and start berating yourself for it? Sure you can tell yourself to forgive a person or yourself, but I find that if you don't replace the angry feeling with another choice, it will creep back in, sooner or later. I learned a simple, powerful mantra from Gabby Bernstein in her book May Cause Miracles that has helped me greatly: "I forgive (insert person's name) for (whatever is causing you pain) and I choose love instead." You can say this to yourself, say it out loud or write it down. "Choosing love" sounds abstract, but I interpret it as sifting through your emotions to find the good stuff. If someone hurts or offends you, if you forgive them (even if just in your own mind), you then have the space to choose love by focusing on something you are grateful for (i.e. the support you have from friends and family, how kick-ass you are at your job, the opportunity you have every day to start again and make a different choice). I use this practice daily, especially in regards to negative thoughts I have about myself. Forgiving myself for having the thought acknowledges that it happened and helps me separate myself from it so I can move past and replace it with a loving thought. Giving yourself the power to forgive and choose what to put in place of anger also helps you feel less stuck in your pain and therefore more able to move past it. 

If that mantra is still too abstract, here are a few other tools for using my favorite F-word daily: 

​1. Write two letters - one expressing your pain to the person you need to forgive (get all that anger out) and one forgiving them and offering them your best wishes. Burn or destroy the first one and either send the second or simply keep it in a journal or drawer. 

2. Simply write a list of people and situations you need to forgive (anyone or anything towards which you feel resentment or anger). Go down the list and say aloud, "I accept you, I forgive you and I release you." 

3. When you need to forgive yourself, have an internal conversation by saying, "I love you. I'm sorry that I hurt you. I am doing my best and I will do better next time." Then reply, "I accept your apology and I forgive you." Yes, I am telling you to talk to yourself - don't knock it until you try it. 

I encourage you to try out some of these practices and see what opens up. You may feel less stressed, tired and angry, and more loving, energetic and productive. Physically you could also experience ease in headaches and digestive trouble and improved quality of sleep. You may start feeling more kindness towards everyone in your life, improving your connection to your loved ones. The bottom line is: holding grudges against anyone, including yourself, really only holds you back from experiencing love and happiness. Wouldn't it be nice to get the f**k over it and live your f**king life? I think so. And by the way, can you tell what my second favorite f-word is? :) 

With love, light and f**king forgiveness,

​Hannah B  
 

What's good, everybody? Everyone chillin'?

On the East Coast, we finally are literally chillin'. Winter showed up fashionably late to the party this week, with all its gusts (of frigid wind) and glory. I've retreated into my sleeping bag-sized coat, resigned to all my layers taking up twice as much space as my body for the next 3-4 months. But hey, this is NORMAL weather for winter in New York, so I am actually relieved. That 73 degree Christmas? Scary stuff (side note: if you are equally as freaked out about climate change as I am, and want to know how you can personally contribute to slowing it down, watch the documentary Cowspiracy on Netflix). 

In addition to the multitude of layers on top of my body, I am also taking pains to warm myself from the inside. While I love raw veggies, especially dipped in hummus or tossed up in a beautiful salad, I do believe that eating warm, cooked food in the winter is the way to go to stay toasty. Today, I hunkered down and tossed on my super sweet #HannahBWellness apron (see below) that my mom made for me (I know, she's the best) and got in the kitchen! I wanted to create something that was comforting without being heavy, creamy, tangy and nutrient-packed. I had a spaghetti squash I was excited to roast, but I also had zucchini, so I decided to combine the two for an ultimate veggie "pasta" duo. The finished product was simple and satisfying, keeping me cozy and happy for the rest of my day! Enjoy this whole food meal with a cup of ginger tea (used in Ayurveda to improve circulation and generate heat) to amp up the fire and comfort your tummy. 

Prep time: 15 minutes
Cook time: 50 minutes
Serves: 2 as a meal, 4 as a side

Ingredients: 

For the bowl:
​1/2 spaghetti squash 
1 small zucchini
1/2 cup of cooked chickpeas (rinsed and drained if they're from a can)
1 cup chopped mushrooms 
1 tbsp coconut oil (or desired cooking oil)
sea salt and black pepper for seasoning

For the dressing:
1/2 cup raw cashews, soaked overnight or for at least 4 hours
3/4 cup cilantro, packed
1-2 cloves garlic, minced 
1/4 cup olive oil
2 tbsp apple cider vinegar
1/4 tsp sea salt
black pepper to taste

Optional toppings:
Raw hemp seeds
Lemon pepper
Nutritional yeast

Directions:

1. Preheat oven to 400 degrees F.
2. Cut your squash in half lengthwise, scoop out the seeds and rub the inside with olive or coconut oil. Season with sea salt and pepper to your liking and roast in oven for 40-50 minutes (until the flesh can be easily pierced with a fork). Let cool for 10 minutes. 
3. While your squash is cooking, blend all your dressing ingredients in a blender or food processor until creamy. 
4. Heat your cooking oil over medium-low heat in a large pan, then add the chopped mushrooms and a pinch of sea salt. Sauté until they start to release water.
5. While your mushrooms are sautéing, use a spiralize, Veggetti or even a potato peeler to make your zucchini noodles. Add the noodles and chickpeas to your pan when the mushrooms are juicy and continue sautéing.
6. Scrape out your "spaghetti" from half your squash with a fork and add to your pan. Scoop out other half and put in a sealed glass container for later use. Use a fork to combine all the ingredients well. 
7. Add your dressing little by little until the mixture is well-coated. Sauté until everything is warm. 
8. Serve in bowls and add toppings to your liking! 

Please let me know if you try it out! I'd love to know what you think! 

With love, light, gratitude, and warmth,

                               Hannah B

HAPPY 2016 FROM NEW YORK! 

I hope everyone had a joyous, relaxing and healthy holiday season with the wonderful people in your life - friends, family and yourself!

I was fortunate enough to be able to visit my home state of California and see my beloved family and friends for a whole 10 days. I caught up with my relatives and friends, visited the west coast Flywheel locations, drove from LA to Santa Cruz, hung out with my totally loving, hilarious family (including the star of the show - my niece, Ari), cooked with my vegan partner-in-crime (my mom), and ate my way through incredible vegan food at Sage Organic Bistro, Crossroads Kitchen, M Cafe de Chaya, Joi Cafe, Mesa Verde, and Cafe Gratitude and Geisha Sushi in Santa Cruz. My family and I even had a mini Garage Band recording session of us singing our favorite family songs, "Big Yellow Taxi" by Joni Mitchell and the jazz standard, "Twisted." It was the vacation hippie dreams are made of. 

With all the important eating, laughing, and loving I was doing in Cali, the end of 2015 crept up quick and took me by surprise once I got back to the city! With teaching to do as soon as I got back and New Year's festivities (thank you to plant-based chef Daphne Cheng of Exhibit C for hosting a lovely, mindful New Year's bash), it is now the 2nd and I haven't done my yearly intention-setting for this coming year! However, I am not one for self-shaming (anymore) and know that every day we are brand new so every day is New Year's in my book. That being said, the closing of our calendar year is a great time to get extra intentional. 

So here is my intention for the coming year - to share and write about a different focus for each month on this blog. I will include personal experiences and practical ways to utilize each focus in your everyday life. The purpose of this is to provide guideposts for you along the journey of this coming year to check in with and inspire you to stay mindful of the way in which you are moving through it. I would love your feedback and comments on anything that is on your mind, anything that is a struggle, anything that you find helpful or any guidance you are seeking that I may be able to provide. I want to open a safe, supportive space for you where you can find insight on how to live a life that lights you up. 

With that, the focus for this month is INTENTION. No surprises there, right? I can talk for hours about goal-setting and creating a vision to set an intention for your year and your life, but I want to share something more personal today. It's a story that I wrote almost two years ago, but now seems like the perfect time to share it. It is about an experience that taught me the true power of intention. Enjoy, my friends:

Tahini. Quite possibly my favorite ingredient of all time. 

It's creamy, rich, earthy, and oh-so-versatile. It's also extremely high in calcium, magnesium, fiber, protein, and vitamins E, B1, B2, B3, B5 and B15, to name a few, making it a nutritional powerhouse. And because I try to avoid vinegars and garlic because of the silent reflux I have (you can read my story with reflux here on the blog Further Food), it's my pinch hitter when it comes to adding flavor to ANY dish. Tahini is made from sesame seeds, so it is easier on the tummy than most nut butters, as most people are more sensitive to nuts than seeds. Needless to say, I go through a jar every week and a half or so. My obsession is real. 

Here are some ways, I like to use tahini: 

• spreading it on sprouted toast or a rice cake like you would any other nut butter
• adding a spoonful on top of my overnight oats 
• adding a drizzle to a morning smoothie bowl 
• as a binder in this mashed chickpea salad
• using it as a dip for fresh berries to add some nuttiness 
• subbing it in for almond or peanut butter in homemade energy bars
• using it in every and any sauce!

Because I love you all and I want you to know the magic of this seedy treat, I would like to share with you two of my favorite tahini sauces that I make on the regular - one savory and one sweet. 


Miso-Tahini Turmeric Dressing 

Ingredients:

• 1/4 cup tahini
• 1 tsp white miso paste (use chickpea miso for a soy-free option)
• 1 tbsp warm (not boiling water) + 2-3 tbsp room temp water
• 1/4 tsp turmeric (optional)
• black pepper to taste (optional)

Dissolve miso in 1 tbsp warm water until there are no clumps. Add tahini, stirring until well combined, then add 1 tbsp of room temp water at a time until you reach your desired consistency. I For a thicker sauce to drizzle over a stir fry or for dipping, add less water. For a salad dressing, add a little more. Add turmeric and black pepper and stir until combined. 

Note: This sauce will thicken when kept in the fridge. Just add 1 tsp of water at a time if it needs thinning when you take it out. 

Tahini "Nutella"

Ingredients:

• 1/4 cup tahini
• 1 tbsp carob or cacao powder
• 1 tsp maple syrup 
• 1 tsp coconut oil 

Combine all ingredients and stir until smooth. Spread on toast or a rice cake, drizzle on berries, add to vegan ice cream, or just eat with a spoon for a nutritious sweet tooth fix. 

Enjoy some nutty, yummy sesame goodness, my friends! Comment below if you have some uses for tahini that I haven't mentioned here - I am always open to new ideas! 

In other news, I am thrilled to announce that I will be leading my "5 Healthy Habits to start TODAY" workshop on Saturday, September 26 at Doonya, a super fun Bollywood dance fitness studio here in NYC! It will be an interactive two hours where you will learn how to add five easy habits into your life to jumpstart your commitment to your health and start feeling more energized right away! Each participant will be treated to healthy food samples and will also have the opportunity to schedule a wellness consultation with me. If you're in the area and interested, click here for more info and to sign up! I'd love to see you there. 

Enjoy the beautiful beginning of fall, everyone! 

With love, light, gratitude and TAHINI,

Hannah B 

Happy June, everyone! 

Have you heard of Further Food? It is a community of inspiring people who are on a journey of healing themselves through food! For anyone, like me, who has chosen to use food as medicine to treat a health condition, you know that it is not the easy route, and can get frustrating and often be isolating. This online collection of stories, articles and recipes brings others who are in the same boat together to celebrate the triumphs of healing and support each other. Recipes are all geared toward a certain type of condition, contributed by someone who has overcome that condition through dietary changes, and expertly commented on by Further Food's own nutritionist and registered dietitians. These recipes and the stories of contributors give hope to anyone suffering from a condition and feeling alone in their struggle. I personally love the site because it celebrates the vibrant, beautiful, delicious and health-promoting foods that all the contributors have used to heal themselves, demonstrating that dietary change doesn't have to mean dietary restriction or deprivation. Whether or not you have a health condition, it is a wonderful resource for tasty, healthy recipe inspiration! 

Below is a screenshot of the recipes page, where you can sort by the condition you have on the right to find recipes that are specific to your dietary needs!

I am honored to now be a contributor to this wonderful community! I suffer from a form of reflux called laryngopharyngeal reflux, or LPR, which affects my vocal chords and causes severe hoarseness and vocal fatigue. It has been a big struggle for me since I am a singer and a fitness instructor and use my voice for every aspect of what I do. Instead of using pharmaceutical medication to treat the symptoms, I used food and lifestyle changes to heal and am so grateful to have been successful and have my voice back. Thanks to Further Food, I am now able to share my story of healing with others who may be suffering from LPR. You now can read more about my story on my Further Food profile. Two of my own recipes are also featured on the site; my Easy Kale, Mushroom, Quinoa Miso Soup and Plant Power Packed Smoothie Bowl with Chlorella, which has already been shared 5,000 times on Facebook! I am beyond grateful to be able to share my experience to help others enrich their own. 

If you are interested in going even further, sign up for their newsletter and while you're at it, sign up for mine, as well!

With love, light and gratitude,
Hannah B