I’ve been prepping this smoothie into glass bowls and let me tell you ... game changer! Let me give you a visual.
I finish my workout, remove the pre-prepped smoothie bowl from the freezer. I let it sit while I run and take a shower and get ready. By the time I meet this smoothie bowl again it’s ready for some serious spooning.
So, without further ado, here’s the recipe to my Quick Berry Bowl. A smoothie created for even the lazy days we all share.
PS. no one is paying me to name their products. That being said, I welcome free products, so get in touch here.
Need extra help? We can also make it together in this simple "blend along with me" video. There's chill music involved. Also, feel free to subscribe to our channel if you're in the mood to support a broke un-influencer.
by Jessica G Ferrer
Grab your cup of plant milk and crawl into your favorite blanket with our Oat Cinnamon Cookies. These cookies are perfect for the fall.
As if an excuse was needed!
Without further ado, here's the recipe to our new Oat Cinnamon Cookies!
Online learning is becoming more and more effective nowadays. People are developing their skills no matter where they are and what their schedule is. But they are also making mistakes that reduce the effectiveness of their online learning initiative.
If you want to get the most out of your online learning, here are some mistakes that you should not be making.
Not Thinking About Accreditation
When you are signing up for an online course, one of the first things you should check is theiraccreditation. If you are learning for personal development, this is not a big deal. But professional development is another matter. You need to prove that you have the skills for the job. Most courses have an online diploma or certificate that legitimizes the course. But there are different levels of legitimacy. For example, if youronline health and fitness coach trainingoffers a certificate from several professional bodies, then it is a good choice. But if the only accreditation you will get is from an unknown educational body, then it might not get you a job.
Not Taking It Seriously
An unfortunate result of online learning not being in a classroom is that many people are not taking it seriously. They slack off and they submit late assignments and the like. Even if some do attend classes and participate, they don't put in their full effort. This is a mistake you should not make. Online learning can have the same results as face-to-face learning sessions only if you put in the work. If you do not make the effort, then you won't get the full benefit of the sessions. When you sign up for an online learning class, you should promise yourself that you will treat it as an actual classroom subject.
While many online learning classes can be very flexible when it comes to class schedules, this does not mean you can pick up a class any time you want. You should havea definite schedulefor your daily classes. The best reason for this is that it establishes a habit. Humans are creatures of habit and learning is much better when you expect it. Besides that, clearing out a particular part of your day for learning ensures that there are no distractions. It also gives you time to complete assignments and tests that you have to finish.
Not Checking for Updates
Another habit that you should learn to develop is the regularchecking of updates. Many people are familiar with the idea of their teachers spoon-feeding them the information. With online learning, students need to do some learning on their own. Teachers might occasionally change the syllabus or online lesson material. Unlike normal classes, teachers have it easier when it comes to distributing material. You must get the latest version of whatever material is available. Check for updates in either the online learning site itself or emails from the teacher.
Not Working With Others
Another problem with online courses is that the feeling of isolation. Unlike in an actual classroom, there are no other classmates to discuss the material with or have a classroom discussion with. For some people, this is not good for their learning process. It is always a good idea to try and form virtual discussion rooms and contact your classmates so that you can have someone else to discuss the class with. If possible, you should meet with your classmates in person so that you can have a face-to-face discussion or study session. Many find it incredibly effective in boosting their study efforts.
Not Reaching Out to the Teachers
Many online learning students struggle with the material on their own. But they shouldn't be. Their teachers are only an e-mail away. If you are finding it difficult to understand a subject or a concept, you should send your teacher a message for clarification. This can be a big help to you since they can guide you through topics that can stump you for days on your own.
If you are shy about asking your teach details, then wait for the help sessions. Online teachers nowadays often hold additional sessions for students who can't figure out the material. They usually announce this during the class and you should attend if you still don't understand the material.
Online learning can be a great convenience. But it will take some effort to extract the full benefit of it. When you begin your online learning experience, focus on doing your best, and avoiding the above mistakes to get the best results.
by IC mag Contributors
A Quick and Satisfying Go-To Snack
Serve with veggies, chips or bread!
by Iconic Chica Mag Editors
A chilly night in California had me craving delicious comfort food without doing too much. I reached into my pantry and found some simple ingredients to make myself a savory meal while I showered and got ready for dinner. I grabbed some left over rice from the night before, tossed it in a pan with some onions and served it alongside what we are calling Instant Veggie Pot.
This pot will make itself while you ready for dinner.
Serve with salad, rice or eat as is. Enjoy!
Shake it off with this new and super simple coconut custard recipe. A tasteful coconut pudding-like in every bite. Not trying to rhyme here, but since we do cover poetry and this happened organically, allow us to direct you to our poetry playlist as you indulge in the simple makings of this Tembleque, a recipe you'll be running back to again and again. Did we mention it's vegan?
Without further ado, here's the Tembleque (vegan) recipe.
Being from the Caribbean, rice and beans can be an unapologetic go-to dish again and again. We love it! We put together a recipe for you for a taste of the Caribbean. Here is our Rich Beans recipe in both Spanish and English.
It’s here! Our simply irresistible Simple Vegan Cookies recipe is here for you. Whether your goal is to satisfy your sweet tooth or ease your hormones, these vegan cookies fit any reason to indulge in a sweet and chocolatey bite.
Without further ado, here is the Simple Vegan Cookies recipe.
#1 Whisk coconut oil, brown sugar, and applesauce
#2 Add coconut milk and vanilla extract
Separate bowl, combine dry ingredients:
#3 Whisk flour, salt, baking soda – mix for a good 2 minutes
#4 Combine both dry and wet ingredients, mixing with a spatula or wooden spoon
#5 Mix in the vegan chocolate chips, and any other topping of choice
#6 Add mini scoops of dough onto baking tray, making sure to give sufficient separation between each doughball
Bake for 10 minutes. Let them cool for about 5 minutes. And then devour.
Unhealthy Habits to Conquer
If you are currently working at home as a result of the pandemic, see if you are guilty of the following unhealthy habits:
These are the habits you need to break in order to achieve or maintain holistic health while staying and working at home. Counter these bad habits with habits that promote good health instead.
Habits That Promote Good Health
Here are examples of the healthy habits people working from home should develop:
1. Sit straight. It often takes years for good posture to become second nature to a person. But you can start with one simple rule: sit straight. Whether your chair has a backrest or none, make it a habit to sit comfortably straight with your weight equally distributed on your buttocks. Feel how the muscles on your back support your spine. Push your shoulders back and slightly down, and lift your chin so it's almost parellel to the floor. If your computer screen is below your eyeline, just lower your gaze instead of slouching down to its level.
Simply correcting how you sit can already do a lot for your posture and health. It helps keep your spine in proper alignment with your hips, knees and limbs.
2. Don't stress over what you cannot control. There's already so much that's out of your hands during the pandemic. It's no use dwelling over them. Turn your attention instead to what you can control. Clean your home and give it a makeover so that it becomes a space you'll want to hang out in instead of thinking of when you can freely go outside again. Donate to credible charity causes instead of yelling at politicians on the TV. Hire a professional to open an account and do your Shopify website design so that you can sell your goods online instead of just waiting for the government to lift restrictions on "non-essential" businesses.
3. Hydrate and eat lots of fruits and vegetables. Nutrition is paramount during a pandemic. A healthy body is just as vulnerable to the coronavirus as any, but the chances of beating the illness are higher among people without preexisting medical conditions. Conversely, the elderly and people with serious health problems have a higher risk of infection. Reduce your risk by eating nutritious food. Do what you can to boost your immune system and avoid diseases that will make you more vulnerable to the virus.
4. Get enough sleep. Quality and sufficient sleep are crucial to a person's physical and mental health. Poor sleep has been linked to many medical conditions, including diabetes, heart diseases, obesity, weak immune system, depression and anxiety. One of the downsides of being at home 24/7 is there's hardly any delineation between work and home life. As a result, people end up working well into the evening or dawn. A few more hours of productivity can be good for your career, but compromising your health in the process shouldn't be a price to pay.
Remote working is necessary at this time and there's no telling how long you will be working from home. Don't make it a reason for your health to deteriorate. Turn the four tips above into habits, and you'll notice a vast improvement in your health and mental well-being.
by IC Contributor
plantain that was beginning to ripen up, so I cut it open and made myself a quick and savory plant-based appetizer. We are calling this one, Plátanos (Plantains) a la Caribbean.
Find the simple recipe below.
Ready to eat! We hope you enjoy it as much as we did.
Our Plant-Based Monday involves a delicious miniature almond cake. If you’re looking to satisfy that sweet tooth, Mini Monds are the perfect choice, not to mention they’re vegan, so you can rest your mind knowing no animals were hurt in the process.
These Mini Monds are moist, sweet, and decadent.
So, without further ado, here’s our Mini Monds recipe.
Vegan cakes, here we go...
Now, the frosting.
We all have goals and aspirations and if you are going to achieve the things that you set out to achieve, it’s important that you have the right mindset. There are a lot of qualities that you always find in people that reach their goals and if you want to be successful in life, it’s important that you emulate other people that have found success.
These are some of the qualities that will help you achieve your life goals.
You miss one hundred percent of the shots that you don’t take. That may be a bit of a cliche, but it’s true and what it really means is that you will never achieve your goals unless you are willing to take some risks and chase after the things that you want. There are so many people that do not achieve the things that they want to because they don’t believe in themselves. Many women are reluctant to go after careers in male dominated industries, for example, because they don’t think that they will ever have a chance of succeeding. People that want to pursue creative careers often have the same problem because they convince themselves that it’s unrealistic and they’re not talented enough. But the thing is, there are plenty of people that are musicians or artists, so why can’t you be as well? It all comes down to self confidence, and it’s important that you find ways to boost your confidence if this is a problem for you. Sometimes, you have to be willing to risk failure to find success.
A Willingness To Learn
We all know that education is important when you’re young, but that doesn’t mean that you should stop learning as you get older. The most successful people are the ones that are willing to keep learning and improving their skills. The world is always changing, which is why education is the key to success in life. If you are constantly improving your skills and making yourself more valuable, you will find it a lot easier to meet your goals.
If you have big aspirations, it may take you a long time to get where you want to be and you will suffer some setbacks along the way. When you reach a hurdle, you have two choices; you can decide that it’s too hard and you’ll never make it, or you can remain positive and keep working at it. It’s important that you maintain a positive mindset and you don’t let adversity get you down, otherwise you will struggle to meet your goals.
Positivity is important, but so is patience. Everybody wishes that they could go to bed and wake up the next morning with everything that they’ve always wanted, but that’s never going to happen. Achieving your goals takes a lot of time and a lot of hard work. If you are not a patient person and you want everything to fall into your lap, you’re going to have a hard time. Learning patience is tough, but it’s an important quality in anybody that wants to achieve their goals in life.
Adaptability Adaptability is an underrated quality, but it’s so important. Ambitious people that have very clear life goals tend to have a detailed plan that they will follow to reach those goals. In some cases, you will be able to follow that plan to the letter and achieve your goals, but life rarely works that way. You can never predict what is going to happen and sometimes, life throws curveballs at you. Maybe you start a family or find yourself in financial difficulties. You might start a relationship with somebody that lives halfway around the world and decide to relocate. These unexpected life events can put a spanner in the works and derail your carefully drafted plan, and it’s important that you are able to deal with that. In some cases, you may even need to consider a career change if your chosen path isn’t going the way that you thought it would.
Many people make the mistake of sticking on a path that isn’t right for them because it is part of their plan. But this will just slow you down and it will take you longer to reach your goals. It’s much better to be adaptable and change your plan when life throws something unexpected your way.
Anybody that has all of these qualities is far more likely to achieve their goals in life. If you think that you lack some of these qualities, now is the time to start working on yourself.
Image Source: Pixabay
New therapy approaches are combining natural therapy with innovations in technology. From forest bathing to pet therapy, there’s still an important focus on getting in touch with nature. The difference is, with advances in technology therapy is now available to all. There’s been a trend in remote wellness and treatment.
Here are five new alternative therapies and wellness trends.
Reproductive health has been a more inclusive and important trend recently. There are increasing options for fertility treatments and pregnancy. As technology is becoming more advanced, more people are being offered the chance to start a family. There are more fitness and wellness activities catered to pregnancy.
Pet cafes have been popping up all over the world, so it’s proven that spending time with animals is an effective therapy. If you don’t have time or the finances to spare to get a pet yourself there are still ways you can benefit from making a few animal friends. You can volunteer to walk your neighbors’ dogs and to look after their cats. You could even consider fostering instead of taking on a full-time pet. If you’re thinking about adopting a new furry friend and can’t come up with any name ideas, click here.
Japanese-style wellness has been trending recently. It brilliantly marries referred traditions with innovative technology. Typically the Japanese have a fast-paced and stressful lifestyle and sometimes they find new ways to get away from it all, which are taking on all over the world. Forest bathing is a feature of J-wellness, for example, why not give it a go? It’s said to be a sensory and mindful experience. Iki-iki plazas are also spreading nationwide in Japan. These are neighborhood facilities that encourage mingling, recreation, and learning. They focus on positivity, self-acceptance, and life satisfaction.
The main goal of virtual therapy is to be accessible to all. Online therapy is growing in popularity due to its many advantages, the main one being flexibility. Plenty of online platforms have open chat options, plus tools such as video call and voice messages, making certified therapists available from wherever you take your smartphone. There has also been a rise in mental health technology, such as meditation headsets, which measure physiological symptoms of anxiety.
With the work from home transition this year, it’s become a commonplace for people to spend more time out of the office. This hasn’t necessarily meant a break from the pressure and many people feel more stressed than ever before. A wellness sabbatical allows you to take time off to work on a project focussed on your well-being.
This could take the form of a wellness getaway to resorts such as Kamalaya in Thailand, or a sponsored month working in a beautiful place. There are several startups coming up with new ideas for wellness sabbaticals as they are becoming a growing trend. Why not take the time for yourself this year and investigate in a wellness retreat.
Everyone should be doing more to look after their oral health, and if you’ve been letting this slide recently then it’s time to sort things out. There are lots of basic things that we don’t do because we’ve developed bad habits. But it’s never too late to turn things around and start looking after your oral health better.
We’re going to talk about some of the things you can do to start looking after your oral health a little better. Anyone’s capable of getting it right; you just need to understand how to approach dental hygiene and health better.
Here’s how you can do that.
Don’t Go to Bed Without Brushing
This sounds like an obvious one but it’s also one so many of us don’t do. Whether it’s forgetfulness or pure laziness, there’s no good excuse for not brushing your teeth before you go to bed. If you want to make sure that your oral health is looked after properly, the right brushing technique used twice a day is what you need to use. This is the fundamental aspect of looking after your teeth and mouth, so be sure to get it right and you can then build from there.
Use Fluoride Toothpaste
Using the right kind of toothpaste will also be important when you’re looking to improve your approach to oral hygiene. Fluoride is an important ingredient in toothpaste because it helps to avoid and prevent tooth cavities in both adults and children. It can also help to clean better, improving the general appearance of your teeth. So, when it comes to choosing a toothpaste that’s going to serve you well and offer everything you need it to, it has to contain fluoride.
Start Using Mouthwash
It’s a good idea to start using mouthwash if you haven’t done so already. When you make use of mouthwash, you’ll be able to remove all the stubborn pieces of food and other unwanted things at the back of your mouth and between your teeth. You’ll be surprised at how much of a difference it can make and it certainly helps to make your mouth feel much cleaner than it otherwise would, which is nice. Just about any kind of brand will do the job perfectly well.
Don’t Forget About Your Tongue
When you’re brushing your teeth and washing out your mouth, you shouldn’t forget to clean your tongue as well. You can find scrapers that allow you to do this, but simply using your brush is adequate if you don’t have that option. Clean tongue is vital for general good oral hygiene, and it’s one of the things that so often gets overlooked. If you’re someone who’s never paid much attention to the cleanliness of your tongue before, now is the time to change that.
Find Care Professionals You Can Trust
It’s vital to be using professional care services that you can really rely on. If you need more details, there are plenty of resources out there to help you make an informed decision. Always choose a dental professional that you can feel safe and comfortable with because that’s one of the things that matters most of all. You’ll be putting your trust in their hands so you don’t want to make the wrong choice. Once you’ve found someone you trust, stick with them.
See Them Regularly
Once you have a dentist you can trust, you need to make sure that you see them regularly. In most cases that means getting checkups twice a year. These checkups will allow you to stay on top of your general oral health. Any problems that are present will be found early if you go for checkups at least twice a year. That’s important because things like oral cancer need to be found early and treated rapidly if they’re present and you don’t want to take any chances with that kind of thing.
Stick to Drinking Water
If you want to improve your general oral health, you should think again about what you drink. Having drinks full of chemicals and all kinds of other damaging things washing over your teeth and mouth each day is not going to be great for you. The best drink for anyone wanting to look after their oral health is and always will be water. Sure, it’s not existing but it offers what you need it to and it’s good for your teeth, gums and mouth. So turn to tap water next time you want to rehydrate.
Reduce Sugary and Acidic Foods
Another thing you should consider is the food you eat on a regular basis. Getting active and having a balanced diet are important for your general health. And what\s best for your oral health is reducing the amount of sugary and acidic foods that you consume on a regular basis. These will erode your teeth and that’s why you should be aiming to consume as few of them as possible. Try to reduce your intake of these foods if you know that they’re already high.
Eat Vegetables with Healthy Fibers
Eating healthy vegetables with plenty of fibres will help your oral health and your health in general. In particular, you should focus on crunchy vegetables that are high in fibres. These include broccoli and carrots. Other foods that offer this kind of nutrients include beans, berries, whole grains, apples and avocados. As you can see, there are lots of different options to choose from there and they all offer the healthy fibres that your body and your mouth need in order to stay healthy.
Taking more and better steps to protect your oral health and hygiene is something that’ll really pay off for you in the long-term. Follow all the advice outlined above and make sure that your whole family is doing the same. Before long, you’ll notice a difference and your mouth will feel healthier and cleaner.
So what are these habits and how can you adjust to meet them?
Make Your Bed Each Day
It’s such a small detail that many of us neglect to do it - but making your bed each day can have a significant impact. It’s associated with higher productivity levels during the day, better mental wellbeing and even good financial control - not bad for fluffing some pillows! Making the bed when you first get out of it also encourages you to get up and get moving - especially important if you’re working from home at the moment. Psychology Today also cites a correlation between making the bed and home ownership, regular exercise and feeling well rested, so it’s definitely a very simple change to make that can have a huge effect.
Sort Out Your Sleep Hygiene
Good sleeping habits are transformational, and can change every aspect of your life, from giving you more energy and a better mental focus, through to improving your interpersonal relationships due to being more empathetic when we’re well rested. And yet there is an epidemic of sleeplessness among us. You can take steps to get a better night’s sleep though, by investing in blackout blinds or lined curtains to keep it dark, ensuring a consistent, slightly cool temperature and banning blue-light emitting electronics from the room you sleep in, as these disturb the body’s natural production of melatonin. You could also try using an aromatherapy diffuser to help you drop off at night. Better sleep means better overall health.
Connect With Others Meaningfully
Humans are sociable animals by nature, and we need meaningful connection with other people in order to feel truly fulfilled. Prioritizing things like family dinners, movie nights with the kids and coffee catch-ups with friends are the key to maintaining a support network that is much needed for mental wellbeing. When it comes to your mind, you need to think holistically in your approach to wellness. Getting tips and resources from sites such as www.kristenblakewellness.com can really help you to put the mental resources in place to have a flourishing inner life and relationships.
Take Regular Exercise
Another hugely important factor is making exercise a regular part of your life. Doing things like an at-home yoga routine, a YouTube HIIT workout or just fitting in a run each day will make you feel so much better. Exercise is well known for getting endorphins flowing, reducing stress and providing mental clarity - to say nothing of the benefits to your physical health. The trick is to find something that you genuinely enjoy doing and build it into your routine.
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