Thai Basil Chicken With a Little Spice and Everything Nice

PHOTO COURTESY OF NOM NOM PALEO

This recipe is SO easy. I really enjoy recipes from Michelle Tam of Nom Nom Paleo. They are super easy and fast to make, which is so helpful when you’re short on time but still want a delicious and healthy meal.

Dish serves 4 or serves 2 with leftovers.

Ingredients:

2 TBs coconut aminos (or soy sauce; the coconut aminos give a sweet taste)

1 ½ TBs of fish sauce

2 TBs avocado oil and more for frying the eggs

2 large shallots thinly sliced

4 large garlic cloves thinly sliced

3 Thai chili peppers finely chopped

1 ½ pounds ground chicken (or turkey) thighs

½ pound green beans cut into ½ inch pieces

1 ½ cups basil

4 large eggs

Sea salt to taste

Instructions:

Heat oil in a large skillet over medium-high heat. When the oil is hot, add the shallots and cook, stirring frequently, until the shallots soften, about 1-2 minutes.

Add garlic and chili peppers for about 30 seconds. 

Add ground meat and cook until no longer pink, about 3 minutes

Add green beans, coconut aminos and fish sauce, combine well and cook until beans are crisp and meat is fully cooked, about 2 minutes.

Take the pan off the heat and add the basil leaves until wilted.

Heat a small skillet, add avocado oil to cover the bottom of the pan. 

Crack an egg in the pan and cook until the whites are golden brown and the yolk is cooked to your desired preference. Sprinkle with salt and set aside on a plate and cook additional eggs as needed.

Serve the Thai basil chicken over rice, cauliflower rice, or rice noodles, top each bowl with a fried egg and enjoy! 

A Whole Person Approach to Pilates (and Life)

I don’t think we can easily separate parts of ourselves into neat, tidy containers, and I don’t think that we should try. I think that the whole of who we are filters into all aspects of our lives. What does this mean for a Pilates session?

If you’re struggling with something in your life that isn’t related to your physical body (mental health, nutrition, relationships, stress, family or kid worries, nutrition, etc., etc.), our work will be more supportive and helpful to you if you feel comfortable showing up as exactly who you are in the moment.

Does this mean you need to spill your soul in Pilates? Of course not. Movement can bring up a lot. We hold past experiences in our physical bodies and doing exercise where you focus on what you are feeling can bring awareness of things that you might not have noticed before. If something comes up for you in your session that’s not purely about your body and movement, my goal is for you to feel comfortable sharing it if you like.

There is so much benefit to be had from tuning into our bodies, being present and aware of sensations and emotions and supporting health in a deeper way.

I’ve put a lot of thought and intention into making my studio a place where you can show up as your authentic self. I’ve completed additional training outside of Pilates so I am trauma informed and can support you. My goal is always to support you in coming home to your body.

Why Learning About Your Nervous System Supports Your Health

The nervous system guides our fight or flight response, and understanding the way ours guides us to respond to stress has huge impacts on our overall health. So what is the nervous system, exactly? It’s worth taking a moment to learn more.*

The central nervous system (CNS) consists of the brain and spinal cord.

The autonomic nervous system (ANS) automatically regulates all the basic functions of our body as well as our survival responses. It has two branches (sympathetic and parasympathetic), and it does all these things on its own, automatically and outside of our conscious awareness. This is pretty cool and useful (your heart just keeps on beating without you telling it to, for example). 

This is also why you can’t “make” yourself be more relaxed, or think your way out of situations when you feel triggered. In working with your ANS, we want to focus on feeling safe and taking our time.

The parasympathetic nervous system (PNS) helps us rest, unwind, reorganize and regenerate after threat or stress. Some examples of the functions it serves:

• Helps us let go of muscle tension

• Lowers heart rate and blood pressure

• Warms our skin

• Aids digestion

• Slowing and deepening of breathing

• Sends blood to peripheral vessels

• Helps immune system function fully

• Secretreting bodily fluids (saliva and bile for digestion)

The PNS branch acts like a brake pedal for our nervous system.

The sympathetic nervous system (SNS) gets our whole body ready for action. It regulates arousal and increases activity in times of stress (good or bad stress). It’s active when we are alert, excited or engaged in physical activity. It prepares us to meet emergencies and threat by:

• Increasing our heart rate, respiration and blood pressure

• Shifting blood away from digestion and to our muscles

• Moving blood away from the skin to prepare for potential injury

• Dilating pupils

The SNS branch acts like the gas pedal of our nervous system. It gives us energy for any action we plan and helps us prepare for threats. 

Ideally our nervous system will move between these two states with ease. Through trauma, however, we can get stuck in one state, or oscillate between the two and that can cause symptoms of dysregulation, which can be unpleasant as well as impact our health negatively. Our nervous system does what it does to keep us safe. Often when we’re feeling symptoms, it's stuck in a pattern that is no longer serving us.

Learning about how the nervous system works and about our personal patterns can support greater regulation and overall health.

Our systems have the capacity to come back into balance. Sometimes we just need a little support to get there. In Somatic Experiencing, we work with your nervous system to release the held trauma and this allows symptoms to reduce. 

*The learning in this blog comes from Somatic Experiencing International (traumahealing.org). I am training to become a Somatic Experiencing practitioner, which will allow me to work with clients on nervous system-focused trauma healing. If you’re interested in booking an SE session with me, you can sign up online at a discounted rate while I’m still training.

Millet-Fig Gluten Free Muffins

Dried figs are such a joy when fresh ones are out of season. Use them in these simple gluten free muffins to make a real crowd pleaser!

Ingredients

2 cups gluten free all purpose flour (if it doesn’t include xanthan gum, add 1 tsp)

1/2 cup raw millet

2 tsp baking soda

2 tsp baking powder

pinch of sea salt

1 tsp ground ginger

1/3 cup ground flax seeds

2/3 cup maple syrup

2/3 cup almond milk

2/3 cup extra virgin olive oil

1 cup chopped figs

Cooking Directions

Preheat over to 400 and line a 12 cup muffin tin with paper muffin cup liners

Whisk the flour, millet, baking powder, baking soda, salt, ginger and ground flax seeds.

In another bowl whisk together maple syrup, almond milk, and olive oil.

Toss the figs in a small bowl with a spoonful of the flour mix (this keeps the figs from dropping to the bottom of the muffins).

Fold the wet ingredients into the dry until just combined, then fold in the figs. Divide the batter between the muffin tins and bake for 20-25 minutes.

5 Ways to Bring Joy into the Dark of Winter

It’s February, ya’ll. We’re in the dark of winter and I think we all want a little more joy to get us through. Here are a few simple ideas to bring in the joy during a season that’s so difficult for many of us.

1. Put on your favorite song and dance around the room.

2. Get some sunshine on your face. Even if it’s cold, bundle up and let those rays land on your skin.

3. Curl up with a good book with your favorite warm drink.

4. Plan a trip (seriously, it’s been shown that the act of planning and booking travel is a significant part of the joy of travel. We all need things to look forward to!)

5. Take a warm bath with Epsom salts and a few drops of essential oils.

Use these suggestions to spike your curiosity about things that could bring you joy during winter. If you think of others (and you should!), share them with me on Instagram (@rooted_wellness_and_pilates) or email me at rooted.cville@gmail.com.