Steel cut oats, also known as Irish oats, are a type of whole grain oatmeal that has been minimally processed. Unlike other types of oats, steel cut oats are made by cutting the whole oat groat into small pieces using steel blades. This unique processing method gives steel cut oats a distinct, chewy texture that many people find appealing. But did you know that steel cut oats also have a number of health benefits that make them an excellent choice for breakfast?

One of the main benefits of steel cut oats is their high fiber content. Fiber is an essential nutrient that helps keep our digestive system running smoothly. In particular, fiber helps to promote healthy bowel movements and can prevent constipation. Steel cut oats are also a good source of protein, with one cup of cooked steel cut oats containing about 5 grams of protein. Protein is important for building and repairing tissues, and it can also help to keep us feeling full and satisfied for longer.

Another benefit of steel cut oats is that they have a low glycemic index. The glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a high glycemic index can cause blood sugar levels to spike and then crash, which can lead to feelings of hunger and fatigue. Steel cut oats have a low glycemic index, which means that they release sugar into the bloodstream more slowly and steadily. This can help to prevent spikes and crashes in blood sugar levels, which is particularly important for people with diabetes.

To incorporate steel cut oats into your diet, try making a warm and hearty bowl of oatmeal for breakfast. Here's a simple recipe to get you started:

When we feel our best, we perform our best! Did you know workplace stress can lead to burnout? Chronic workplace stress that has not been successfully managed leads to an occupational phenomenon called burnout. According to the World Health Organization, burnout is a syndrome that is characterized by exhaustion, increased negative thoughts and feelings, and lack of productivity in the work place. Whether you are going into work or working from home, the COVID-19 pandemic has probably changed the way you work. How you cope with stress can affect your well-being, family and workplace. To fix and avoid burnout you have to know what triggers your stress. Life is too short to be suffering through burnout. Here are some tips that can help with identifying burnout.

Whether you breastfeed for 2 days or 2 years, I applaud you. Breastfeeding is WORK! It is sacrificing, time consuming, and can be exhausting YET it is nourishing, beautiful, joyful, fulfilling and life changing! Here are some breastfeeding encouragement tips to support any mama or soon to be mama that would like to breastfeed.

1. Remind yourself of the benefits of breastfeeding! It is liquid gold! A nutritious and complete meal for babies. It protects babies from so many infections and diseases like obesity, and diabetes. It also helps babies go to sleep and lowers the risk of ovarian and breast cancers in mothers.

2. Breastfeeding WILL get easier! The beginning is the worst. Don’t give up.

3. Use nursing props! Nursing pillows and silver nipple cups are great for comfort.

4. Find support from fellow breastfeeding mommies. Support is key to success and it will build your confidence which helps a lot on this journey!

5. Remember you are your baby’s #1 caregiver, you must keep yourself happy and hydrated to stay stress-free. These hormones are no joke! Whatever you are feeling goes straight to your baby when you are breastfeeding. Therefore, most importantly do what makes you happy because mama knows best!

Wellness coaching with Dee looks like….

• A customized personal wellness plan that is more than 60 pages in length and based off the health and wellness assessment you fill out prior.

• Private coaching sessions via in person, phone, or Zoom.

• Unlimited email support with a 48 hours turnaround.

• Customized personal Ayurvedic eating plans with recipes designed for your needs.

• Ongoing motivational and emotional support.

• Herbal remedies and natural healing protocols to heal what’s ailing you.

• Working with a Health Educator M.S. who will hold you accountable!

• Lifestyle adjustments to build a lifetime of wellness!

• Month supply of customized Fire Cider to help elevate your health and wellness.**

• Month supply of customized Herbal Tea with tea infuser.

• Art by Noble Dre*Ali to boost your mood and mental health.

• 3 Nature Hikes guided with meditation and yoga.**

• Month supply of food medicine: Sea moss or Elderberry Syrup.**

Wellness is lifestyle. Wellness is a state of being that encompasses every aspect of our lives. It's about taking care of our physical, mental, emotional, and spiritual health. In today's fast-paced world, it's easy to neglect one or more of these dimensions, but doing so can have negative consequences on our well-being. That's why it's important to understand the four dimensions of wellness and make them a part of our daily lives.

Spiritual Wellness

Spiritual wellness is about finding meaning and purpose in life. It involves connecting with something greater than ourselves, whether it's through religion, nature, or other sources of inspiration. Spiritual wellness helps us to develop a sense of inner peace and purpose, which can lead to greater happiness and fulfillment.

To cultivate spiritual wellness, you can spend time in nature, meditate, practice gratitude, or engage in activities that bring you a sense of peace and serenity. You might also explore different spiritual practices, such as yoga or prayer, to find what resonates with you.

Just For Today by Author Unknown.

Just for today, I will let go of anger.

Just for today, I will let go of worry.

Just for today, I will give thanks for my many blessings.

Just for today, I will do my work honestly.

Just for today, I will be kind to my neighbor and every living thing.

Just for today, I will take responsibility for everything that happens to me.

Just for today, I will take some action that will move me closer to my dreams.

Just for today, I will take 20 minutes for meditation, prayer, and/or reflection.

Just for today, I will focus on the journey instead of the destination.

Just for today, I will not put junk food in my body.

Just for today, I will be kind to myself.

Just for today, I will remember that everyone is doing the best that they can.

Before you begin... A Blessing For Yourself

Before you begin your practice bless yourself.

Bless all of your past, your mistakes your triumphs, all the decisions you have made to get to this point.

Bless the times that you fell to your knees and the times you rose above yourself.

Bless all of your present.

Bless this moment pregnant with possibility, hope and openness.

Bless yourself for showing up here to practice, to learn, to grow and evolve.

Bless yourself for trying no matter what the circumstances are - you are doing your best.

Bless your courage, your strength.

Bless all of your future. The lands & experiences that lay before you, the relationships that you are yet to have.

Bless all the outcomes of all the choices you make today, knowing that you are being guided and looked after.

Bless all parts of yourself, all the sweetness, all the struggles.

Bless yourself for being you!

Source: The Language of Yin, by Gabrielle Harris

PUMPKIN SEEDS RECIPE INGREDIENTS

• 1 ½ cups raw whole pumpkin seeds

• 2 teaspoons olive oil or coconut oil

• 1 pinch sea salt

  PUMPKIN SEEDS RECIPE DIRECTIONS

• Step 1

  Preheat oven to 300 degrees F (150 degrees C).

• Step 2

  Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.

Yoga is you. Yoga is alchemy. It is transformation at its highest form; you showing up for yourself. 

Yoga is an inner thing. No one has to give it to you. You don’t need a mat, and you don’t need anyone else to do it with. No equipment necessary. Yoga is literally just you. 

 Yoga is about showing up and doing the work. Creating a spiritual practice that involves opening ourselves up to improvement and new ideas, rather than remaining stuck in the closed loops of deep subconscious patterns. Yoga is a lifestyle. It is spiritual wellness and all about cultivating inner contentment.