Category: mental health

It’s that time of year: Heart-Warming Chicken Sweet Potato Soup!

by Rychel L. Johnson, LCPC, posted in health, mental health, nutrition, recipes, Uncategorized

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In Kansas I think we can all fully claim it’s now FALL. Temps still jump into the 70s (and 80s) from time to time–but the chill is effective at least until late morning at this point. I’m always hesitant to “fall for Fall” because I’m REALLY not a fan of impending winter…but I’ll manage so long as I have some go-to comforting recipes for the season. This warming soup is spiced *just enough!* with chili powder and curry spice–my nose wasn’t running but I was feeling warm and, admittedly, a little stoked it’s fall, y’all. 🙂

I was “recipe testing”, a.k.a. combining various items I have in my pantry/produce pile, and assembled a pretty lovely blend of fall flavors! I didn’t sample the dish until today, and it hit the spot for lunch–I’d been having a very typical Monday with my own stuff and in organizing my life around my therapy schedule. Certainly I was hangry and cold and just freaking needed this soup in my life! The spices (especially my fave, turmeric) are anti-inflammatory and ohhh, so soothing.

I almost always have sweet potato on hand, so that was easy. Chicken, beans, broth, spices…all kitchen staples and nothing that’s unavailable at a regular ol’ grocery store. This recipe is dairy and gluten free.

I think you should make it yourself, and let me know what you think!

Ingredients:

1 lb chicken breast, boiled in water and diced into bite-sized chunks

8 cups chicken broth (I use organic chicken broth or any bone broth I have on hand)

1 T extra virgin olive oil

1 cup frozen peppers/onions blend (I found this blend for about $1 in the frozen veggie section–I keep frozen veggies on hand for when time is limited. They’re still nutrient dense but I encourage fresh veggies if that’s your preference!)

1 large sweet potato, sliced into bite sized pieces

2 cans dark red kidney beans, rinsed

1 can diced tomatoes (not drained)

1 T curry spice

1 T ground turmeric

1 tsp ground cumin

1 tsp chili powder

1/2 tsp-1 tsp cayenne powder (spice it how ya like!)

Salt and pepper to taste

1 can full fat coconut milk

Toppings: I used sliced avocado, microgreens, and nutritional yeast

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Directions:

  1. If using frozen veggies, heat 1 T olive oil in a separate skillet on medium to heat the veggies through. Remove from heat and set aside.
  2. In a large stockpot, add the chicken broth and heat on medium/high.
  3. To the chicken broth add the spices (curry, turmeric, cumin, chili powder, cayenne), rinsed beans, diced tomato, sweet potato, and the pre-cooked and diced chicken. Add the heated veggies as well.
  4. Continue to cook the soup mixture on medium/high until bubbling, then reduce heat to low/medium and simmer for about 10-12 minutes.
  5. Turn off heat and add the can of coconut milk, stir completely.
  6. Serve soup with avocado, greens, nutritional yeast (or cheese for a delish dairy option)…or anything your little fall-loving heart desires!

 

I hope you enjoy!! 🙂

~RLJ

Low-in-Sugar Chocolate Almond Freezer Bites

by Rychel L. Johnson, LCPC, posted in happiness, health, mental health, nutrition, therapy, Uncategorized

 

I’m a therapist with a love-hate relationship with chocolate. Ha! I can’t tell you how many times I’ve craved a melty bar of cocoa goodness or a handful (or more) of dark chocolate-covered almonds, particularly during my most hectic or emotional-rollercoaster therapy days. Problem is, I’m also sensitive to sugar: a quick dip into a sugar stash is fine and dandy…and then 30 minutes passes and I feel like snoozing. Or worse, my mood suffers and I’m cranky. I intend to show up for my clients, so I’ve had to modify some of my favorite snacks a bit on the days I choose to have them.

I enjoy sharing recipes for treats I’ve been experimenting with at home! It’s not by accident I include specific recipes in a mental health blog: this treat is low in sugar and as we know, sugar can have a significant impact on moods. Dark chocolate can be an acquired taste but trust me–these freezer bites are delish AND easy to make.  If you love chocolate but not the sugar crash after eating it, check these guys out!!

Also, see my earlier post for Gluten free Chocolate Chip Sunny Buddies, which have been a hit at my house. 🙂

Ingredients:

1 cup coconut oil

1/2 cup almond butter

1/4 cup cacao powder

1/4 cup collagen peptides–not absolutely necessary but will add protein and health benefits of collagen, I use this brand [https://sportsresearch.com]

2-3 Tbsp coconut sugar (to taste–coconut sugar is my favorite and it’s lower-glycemic, but you could sub honey or maple syrup)

1/3 cup shredded, unsweetened coconut (optional)

Toppings, such as cacao nibs, goji berries, pumpkin seeds, or anything else (also optional, but adds color and crunch)

Directions: In a saucepan on the stove on low to medium heat, melt coconut oil and almond butter, stir in cacao powder until combined. Add collagen peptides and coconut and stir until collagen is dissolved.

Turn off heat and allow mixture to sit for a couple minutes. I poured the contents of the hot saucepan into a measuring glass with a pour spout, just for more ease with pouring. I then used a silicone ice tray with 1″x1″ cubes (use whatever ice trays you have but these are the most user friendly, mine was from [www.crateandbarrel.com], search “ice trays”); I filled each cube completely with chocolate.

Next, freeze the tray of bites for about 15 minutes, just until the chocolate sets up a bit. Add toppings and press lightly into the chocolate. Return the tray to the freezer for at least 2-3 hours.

Lastly, remove the bites. They’re ready to eat! Enjoy!

 

 

Comfortable being uncomfortable

by Rychel L. Johnson, LCPC, posted in anxiety, happiness, health, mental health, mental health counseling, personality, therapy, Uncategorized

Are you an introvert?

I am an expert solo traveler. I take the “expert” designation seriously, with my budget-friendly international youth hostel memberships and my phenomenal Airbnb guest reviews.  I love the freedom and the decisions I can make independently about how active or restful I want to be. As I write this I’m planning my 10th solo excursion! So stoked for more adventures.

I think the word “travel” paints a picture dependent on your unique reality; often, traveling is an opportunity to see more of the world and expose oneself to a plethora of experiences. And people–it very well may increase interactions with PEOPLE.

I’m an introvert!

Yep. It’s weird because I willingly embrace 25 or more weekly one-on-one planned social interactions, a.k.a. therapy sessions, and I’m introverted. It happens. Conversely, I absolutely need solitude for chunks of time each day to “recover” from my social and work life!

I have enjoyed my introversion for the strengths that accompany the label the past few years, but I didn’t always see my perceived awkwardness as a positive trait. Growing up, the idea of novel social situations made me nauseous. Made me bite my nails and cease all talking–I’d freeze and my thoughts would race. I remember planning in advance what I’d say in class should my high school teachers call on me. I remember keeping to myself and assuming the “peaceful observer” role I had mastered. It still happens sometimes.

Introversion and the possibility of meeting new people–but how does that work?? Solo restaurant reservations, unattached walking treks in LA or Chicago, or unaccompanied baseball games invite a plethora of unplanned social interactions that could render the typical introvert paralyzed with angst. And how awkward, right? I remember mentally preparing to defend my “aloneness” to strangers, praying that I wouldn’t need to ask anyone for help with something because that could be terrifying.

In July 2009 I was a solo-travel baby when I booked a flight to Boston–I attended some scheduled Independence Day events but otherwise explored without an agenda. If you know me well, you know I operate based on an intensely-structured calendar, planned hour to hour (#therapylife). I’ve since flown several times to the West Coast where I’ve rented a car and ventured north or south along the coast (I’ve covered all of Route 1 from Seattle to San Diego!) to hang out in the large metro areas of LA and San Francisco–contrasted by peaceful jaunts into the Redwood Forest and underrated vineyards in Monterey County, CA. I’ve driven loops around the Midwest to check out the Windy City, Memphis to visit family, and St. Louis for ballgames.

I befriended a fellow guest last spring at my Airbnb in Salinas, CA.  She had started temp work at an organic farm nearby; I’d commented on her boldness for starting a job in a place she’d never been. Her response was simple but has resonated:

“I’m becoming comfortable being uncomfortable”.

Whoa. I sat on this idea for a while. I reflected on my own adventures and the opportunities I created through solo travel. Yeah, I sought out some shareable Insta-worthy highlights, started a goal to visit all 30 MLB ballparks (I’m at 14), and honed my clumsy repertoire of conversation starters. That’s all good stuff.

But more importantly, I have gained a new boldness that I can only attribute to stepping outside my comfort zone multiple times, to gather wisdom about myself and my place in the world. I’ve boarded planes/ferries/trains/Ubers, asked for help (me?!!), and offered to share tables in coffee shops. I’ve felt humbled over and over again. I’m able to sit awkwardly with myself and embrace it for what it is… at that moment. I’ve developed security with my identity and growing ability to venture beyond my home base, beyond the familiar. And I think that’s pretty freaking empowering.

Am I still an introvert? Definitely. I still need “recharge” time each day, still, need to allow myself grace to adjust to new situations. And that’s okay, you know?

How to break from routines

I would encourage you to seek ways to break routine on occasion, to get a taste of comfort in being uncomfortable: with travel, trying new food, asking for assistance in a store. The change doesn’t have to be monumental–it could even be therapeutic. How will you do it?

Have an amazing day, friends!

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Rychel