This is the PERFECT healthy substitute to your classic holiday favorites--oatmeal cookies!

Without the use of refined sugar or flour yet not skimping on flavor, these balls of deliciousness are perfect to enjoy as a snack, with a cup of coffee for breakfast, or as a quick pre-workout fuel to hold you over without weighing you down!

Oatmeal Cookie Balls

INGREDIENTS:

• 1 cup (dry) oatmeal
• 2/3 cup toasted unsweetened coconut flakes
• 1/2 cup almond butter
• 1/2 cup ground flax seeds
• 1/2 cup raisins
• 1/3 cup honey
• 1 tablespoon chia seeds (optional)
• 1 teaspoon vanilla extract
• pinch of salt

DIRECTIONS:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
2. Once chilled, roll into balls of whatever size you would like. (Mine are about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
3. Makes about 20-25 balls.

Looking for a delicious side to your festive holiday dinner?  Do you want a quick, easy lunch that you can make ahead of time?  Or, would you like an any-time side that adds protein and brightness to your meal?

This Winter Quinoa Salad has it all!


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Winter Quinoa Salad


(Serves:  8)


Ingredients:
2 medium butternut squash or sweet potato, About 3 cups, cut into 1/2 inch cubes
5 tablespoons Olive Oil
1 cup Quinoa
2 cups Chicken Stock, Or vegetable stock
1/2 cup Dried Cranberries
1 cup Fresh spinach
1/3 cup Chopped Italian Parsley
1/3 cup Thinly Sliced Scallions
1/2 cup Roasted Salted Pumpkin Seeds
1/2 cup Feta Cheese
1/2 cup Fresh Pomegranate Seeds (optional)
Salt and Pepper




Directions:


1.  Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2.  Place the butternut squash on the baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with a generous pinch of salt and pepper. Roast for 25-30 minutes, stirring occasionally.
3.  Heat the remaining olive oil in a saucepan over medium heat. Add the quinoa to the pan and toast for 3-4 minutes, stirring often. Stir in the chicken or vegetable stock and a generous pinch of salt.
4.  Bring the mixture to a boil. Turn down the heat to low and cover the pan; cook for 15-20 minutes, or until the quinoa has absorbed all of the liquid. Take the pan off the heat and allow the quinoa to rest for 5 minutes covered. Fluff with a fork.
5.  Transfer the quinoa to a large serving bowl. Gently fold in squash, dried cranberries, parsley, spinach, scallions, pumpkin seeds, feta cheese, and pomegranate seeds. Season with salt and pepper to taste.

Last week, the New York Times published an article in their Ethicist column titled "Is it OK to Dump Him Because of His Medical Condition?" where the writer was posed a question by a woman about whether or not it was ok to no longer see a guy she was dating because he told her he has Crohn 's Disease which causes him to visit the doctor frequently and follow a strict diet, and my lead to a shortened life expectancy.  

The author, in turn, replied, "You don’t owe it to anyone to accept that burden; indeed, if you think you don’t want such a life, you have a good reason not to enter into the relationship."

Ouch.  The word "burden" cuts like a knife, as that was my biggest fear when living with Crohn's prior to meeting my husband.  

One of the stories I often share is when I was hanging out with friends at a local pool and couple of guys approached us to talk.  When asked how we met, I said I met my one friend through the Crohn's & Colitis Foundation, as I have Crohn's Disease.  His reply was something I will never forget. 

He said, "Oh, a friend of mine has Crohn's.  That sucks.  Well, you better hope you are married in three years because then you are going to have a bag and no one will want you."

No one will want you.  

Those words hit harder than anything I have ever heard in my life, and 7 years later, still sting.  This also came after a previous relationship where I was told, "I didn't sign up for this" while I lay in the hospital with a flare, extremely vulnerable and sick.  

Burden.
No one will want you.
I didn't sign up for this.

Unfortunately, many Crohn's (or any chronic illness) patients hear these words when looking for their life partner.  But, I will make a bold statement and say...THAT'S OK.  It is ok that some think we are a burden, or an inconvenience and that they don't want to deal with it.  And, you know why? Because it weeds those people out of our lives.  It prevents us from finding the wrong people and makes room for the right one.  

Just like they don't want to be with a person who has a chronic illness, I don't want to be with a person who resents me. 

I remember laying in the hospital bed talking to my gastrointestinal (GI) team about my surgery back in February 2014, and getting extremely upset about what that means for me and my future, and (of course) my scar.  My GI must have read my mind because he grabbed my big toe at the end of the hospital bed and said,

"Don't worry. Any guy who cares about that scar isn't worth it."   

And he couldn't be more right.

Three weeks after my surgery, I met my husband.  While I didn't share the fact that I had Crohn's until after a few dates, he never once minded that I was living with a chronic illness.  His response to me telling him was, "Ok. Well, everyone has something." And that was it.  It was never an issue.  He never worried if it would ruin our plans, make it difficult to have children, be an embarrassment to his family, or prevent us from dining at certain restaurants because of my restricted diet.  

I was never a "burden" to him.  And that is the type of person I had to find to spend the rest of my life with.

My point is, it is ok for those to think being with someone with a chronic illness is a burden.  Just like it is ok for someone not to want to date someone with kids.  We all have our preferences, and that is how we end up finding our partners.  I think it helps to eliminate those who aren't a good fit for us, as I surely wouldn't want to cause resentment in my relationship just because he thought it was rude to not date me because of my illness. 

You don't like my illness? That's ok.  Someone else won't mind.  Someone else won't call me a burden.  He will call me his wife.


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I know. Another holiday, another day spent virtually sending hugs the ones you love and not getting to enjoy it to the fullest.

Mother's Day is Sunday and it is likely that you will not be celebrating it the way you wanted. 

Traditionally, moms might go out for brunch or spend the day doing an activity they enjoy like shopping or getting a spa treatment.  But, this year, things will have to change...somewhat.

Regardless of whether or not your traditional Mother's Day plans have changed, you still deserve to be treated like the queen that you are--or treat that special Mom in your life like the queen that she is. 

And here's Ways to Treat Yourself (and others) Like a Rockstar Mom:

1.  Do something special for yourself.
Bummed that you cannot see your Mom, kids, grandkids, godchildren, etc. this weekend? Do something that makes you happy that is special.  Make your favorite recipe or do some online shopping from a store you wouldn't normally shop.  Or, just spend a few hours watching your favorite movie uninterrupted.  The sky is the limit, my friends, and you do not have to leave your house to do it.

2.  Think outside the box.
If you normally see your mom on Mother's Day, show her you care through a thoughtful gift that is literally outside the box.  Send her a "fruit of the month club" subscription, or an e-gift card to a spa that you can enjoy together at a later date (this will also help local businesses at this time!).  Do your best to create an experience, even if it means in the future.

3.  Rely on technology.
Using Zoom or FaceTime is the norm these days, so why not use it for a group "hang out" with your special women on Sunday?  Do a group FaceTime with your family rather than just one person at a time, and rather than just talking, play a game or have everyone dress up in a theme (80's prom, anyone??).  You can also suggest everyone bring their favorite family photos to the hang out or if you are using Zoom, you can share them from your computer.  Do whatever it takes to make these unusual circumstances memorable for a good reason!

4.  Don't dwell on it too much.
It's one day. And, while the calendar says "Mother's Day", it doesn't mean that you cannot celebrate it another day, or every day, at another time.  If you are used to all getting together to celebrate all of the moms in your family, wait until later in the Summer and make it a fun bbq.  Or, use it as an excuse to celebrate a few times throughout the year. 
​Just because we "should" celebrate Mother's Day on Sunday doesn't mean you cannot create a special day again in the future.  Besides, moms deserve every day to be Mother's Day :)

Life hasn't been easy lately.  We're stuck inside, cannot socialize, have a looming fear of contracting a virus for which there is no cure, and we have no idea when this madness will end.  

Most days, I am totally fine with staying indoors with my husband and 7-month old daughter since that means we are healthy and safe.  We have food, water, plenty of TP, laughter, health, and most importantly, each other.  However, there are days where I feel trapped and unable to see the light at the end of this tunnel, so I have to refocus on what can make my days "count", especially when they all seem to blur together.

Luckily(?) I have had some experience with being stuck indoors for extended periods of time during my Crohn's flares, so I have compiled a list of ways to feel normal and thrive during an otherwise abnormal and unstructured time.

1.  Keep your days as similar to your normal schedule as much as possible.

Get up at the same time that you would for work Monday-Friday.  Take a shower, get dressed, eat breakfast. Do everything you would normally do during the work day.  If you normally eat breakfast at 7am and then have a snack at 10am and lunch at 12:30pm, do that.  Don't use the excuse of WFH to lounge around and eat whenever you feel like it, or see food.  Keep your normal schedule (as much as possible) and you will feel more like your normal self.  This will also be beneficial when you transition back to work so that you do not have to start a new schedule and habit. 

2.  Take advantage of this time to start something new.

This is a new time for all of us, so why not try something new that can enhance your life?  Use this time to create  healthy habits such as doing a quick in-home workout before your morning shower or taking the time to meditate for 5 minutes before starting your day.  Or, register for free online courses to try a new skill or brush up on a subject you've been too busy to practice--like speaking a foreign language or playing an instrument.  Why not make this time like your cocoon from which you can emerge a new, better version of yourself because you do not have temptations to distract you from achieving something great?

3.  Set small daily goals.

The days have been blurring together.  Somedays, it is 8pm and I think "where did the time go, and what the heck did I do all day?"  This can leave you feeling empty and somewhat useless, so set small daily goals that will allow you to go to bed at night feeling accomplished.  Perhaps you can set a goal of checking in on three friends, or practicing the yoga pose you want to master for a half hour.  Maybe your goal is to workout for 60 minutes in between Zoom meetings.  And, don't forget about setting business goals if that is available to you.  Just because you are not physically in the office does not mean that you are less productive.

4.  Celebrate little wins.

This one can go a long way in a time where everything seems to be negative.  Notice small wins around you--the fact that you were able to get a same-day Amazon Fresh delivery, your kids didn't fight all day, you tried a new recipe and it turned out great, the sun came out!  Find things that are worth being grateful for and what has gone right in the day, as opposed to what is going wrong.

5.  Practice self-care.

I know this has become a buzz word lately, but stay with me on this one.  After my shower last night, I decided to do a mini facial with one of my store-bought face masks.  It was a small gesture, but something that made me feel pretty and pampered.  In a time where getting our hair and nails done is not possible, we can begin to feel drab and unkempt.  I, personally, don't feel like my typical self, and know we have a ways to go until we can have access to our beauty team, so why not bring the beauty into your own home and create a spa-like experience for yourself?  Go on YouTube and try new ways of styling your hair, or follow a makeup tutorial to try a new look. Find ways to be your own glam squad and even if it is just to go to the living room, make yourself feel pretty from the inside out.  And, put on real clothes once in a while. It will make you feel like a real human (although yoga pants are acceptable 80% of the time!).

6.  Eat well.

The same is true for your diet.  Putting good food into your body will not only boost your immune system which is critical at this time, but it will make you feel better mentally, too.  I know that eating comfort food is all too tempting right now (I helped myself to a bowl of pasta last night out of anxiety after watching the news.  Note to self: don't watch the news.)  but eating fruits, vegetables, and lean protein will help keep you feeling energized rather than sluggish.  And, in addition to not feeling lousy physically, you will not feel lousy emotionally since the guilt of indulging in cookies and chips will not be there.  Since grocery shopping has become limited, prioritize high-quality foods over junk food when filling your virtual cart, and use this time to fill your diet with healthy foods that will create healthy habits for when all of this is over and we all return to normal--because Summer is coming.

The holiday season is upon us and with that comes a magic duo--cookies and hot chocolate.  Annual traditions include making and decorating your favorite holiday cookie with your loved ones and kids, and what better way to cozy up after a day in the snow than with rich hot chocolate?

Enjoying your favorite holiday classics can be great, when in moderation.  However, if you find yourself using any excuse to eat a cookie or make some hot cocoa, then the extra sugar and calories will sneak up on you leaving you feeling bloated, exhausted (hello, sugar crash!), and with a little extra weight before the New Year.

So, I am taking this classic holiday duo and making it a lot lighter, yet just as tasty!  See below for my No-Bake Energy Bites and Christmas Coffee that will be your new Winter season favorite!!
(As seen on PHL17 Morning Show 12/17)

No-Bake Energy Bites


INGREDIENTS:
1 cup (dry) oatmeal (I used gluten free old-fashioned oats)
2/3 cup toasted coconut flakes
1/2 cup almond butter (or all-natural peanut butter)
1/2 cup ground flax seeds
1/2 cup semisweet chocolate chips (or vegan chocolate chips)
1/3 cup honey  (or agave nectar)
1 tablespoon chia seeds (optional)
1 teaspoon vanilla extract
Pinch of salt

DIRECTIONS:

Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for at least a half an hour.
Once chilled, roll into balls of whatever size you would like. (Mine are about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.


Christmas Coffee

Ingredients:

1 cup light-medium roast coffee
Milk of your choice
1/2 tsp. cocoa powder
3 shakes of cinnamon

Directions:

Pour all ingredients in a coffee mug and stir until well blended.

Enjoy immediately.

I am a huge advocate of only doing workouts that you like.  Some people may argue that you should do the workout that gives you the results you are looking for.  Others may say you should vary up the workouts to prevent muscle fatigue.

While I can get behind both of those (for various reasons), the main reason you should do any workout is because you like it.  Period.

Why should you only do workouts you like?

1.  You will actually do the workout.
2.  It will be beneficial to your body and mind
3.  You will see results
4.  It will be more of a hobby than a “chore”…and everyone likes doing hobbies
5.  Nothing will stop you from completing the workout
6.  Your life will be exponentially better


You will actually do the workout.

If you are going through a workout that is making you hate every single second, you may begin skimping on the number of reps or just quitting before the end of your session. It is better to enjoy the workout, complete it to your maximum potential, and get excited for the next time you get to work out.


It will be beneficial to your body and mind.

Health is more than just physical—it is important for your mind to be healthy, too.  By choosing a workout that you enjoy, you are both physically and mentally taking a break from your day, allowing yourself to step into a blissful sweat sesh.  This brief time away from your daily stressors is like a mini vacation for your mind.  Endorphins are pumping happy juice into your brain, making you feel happy, and since you are enjoying what you are doing, your mood naturally lifts right from the start.

When you choose a workout that you dislike, you are still producing endorphins which will give you the post-workout high, but your attitude during the workout will be negative, thus defeating the purpose of exercising.  Why not choose a workout that makes you happy while doing it, and for hours afterwards??


You will see results.

If you enjoy working out, you will continue to work out, eventually seeing results.  And, as I mentioned above, since working out is beneficial to the body and mind, you will see results in your mental health, too.

You don’t need the hardest workout to get results.  Whether it be weight loss, muscle definition, stamina, flexibility, or a combination of the above, there are endless workouts you can choose from that will allow you to reach your goals and make you happy while doing it.


It will be more of a hobby than a “chore”…and everyone likes doing hobbies

Sometimes, working out is a turnoff because we think of it as a “chore”.  We feel that we have to work out rather than thinking we get to work out.  When we frame it in our mind as something that we dread doing, it makes it a lot harder to actually do it.

The best way to think about a workout is to think of it as a hobby, and the best way to think of it as a hobby is to make it exactly that….because you love it.  Whether you like it because you see friends you made at the gym, listen to your favorite tunes, or just get a high from hitting your PR (personal record) every session—figure out what makes you like working out most and start practicing your favorite hobby 3-4 times per week.


Nothing will stop you from completing the workout

Per above, if you love little things about the workout like the atmosphere, people, music, etc. it will be very hard to get distracted and find an excuse not to go.  Choosing to workout in a beautiful yoga studio with a few of your newly made pals on your gorgeous yoga mat finally mastering your downward dog will always beat doing something else!


Your life will be exponentially better

Could you imagine if your love of going to bottomless brunch on Sundays led to a healthy heart and a great physique? Or if shopping made your skin glow and the pounds just fall off?  Switch out those two activities with doing a workout you love and those statements become true!

And, you will reap the emotional benefits of working out such as being happy and more confident.  Who doesn’t want that in their life?!


To end on a personal note, I will tell you my experience with doing a workout that I didn’t love vs. one I thoroughly enjoy.

You know that little spinning studio, SoulCycle?  The one all of stars do and that has taken over cities across the country?  Well, I tried it…twice.  It is only a block away from where I live so not only is it super convenient to get to, I thought “well if everyone else is doing it, I must be missing something great.”  Wrong.  I hated it.  Like really, really did not like it at all.  Throughout the entire 45 minute class I was angry, frustrated, and thinking of all the ways I could be spending my time than in that studio.  Sure, I got a great cardio workout in but who cares? I was miserable, (which is defeating the point of the workout! )

So, I tried it twice (to give it a fair shot) and then made  a promise to never do a workout I don’t enjoy again.  I stick to the local studio that I love where I have a great relationship with the instructors, see friends I made from attending classes there over the past 2 years, and honestly look forward to the classes I am about to take.  And that is what a true workout is—enjoyable, beneficial, results-producing, and down right awesome (for me).

xo,
Julie