ISSUE 14 APRIL
FULL
+
a quarterly guide for pursuing the abundant life
fi l e d VOL. 1
WINTER 2020
WINTER WHOLENESS a guide to keep you healthy + whole all winter long
MIND + BODY + SPIRIT self-care strategies, comforting recipes, warming yoga, and soulconnecting devotions
VISION CASTING Setting intentions + looking ahead with hope for what's next in 2020
all
things
new
no matter what 2019 held, you have a new road ahead, my friend--walk it with confidence that the Lord your God will be beside you every step of the way. 2020? Let's GO!
W
an editor's note
Winter. It's a beautiful season of slowing down and leaning in. Of cleaning out closets and casting vision for what's next. I've always loved the "new" feeling that the start of winter brings. My soul feels ready to reevaluate and declutter, both literally and figuratively. Even in my darkest moments, the hope of winter sprung up new life in me. Just as the winter trees are stripped of their beauty, we are reminded that it's the work done in the winter that prepares for the spring blossom to come. And for me--it's not just about a workout or two to get ready for our family's upcoming beach trip in May. It's about my whole person: how I feel in my mind, and my body, and my soul. It all matters. They're all connected. They're each a lifeline to the other. So in my very first online magazine ever, this is what I want to talk about. I want this to be a place of reflection and intention, a place where we can curl up with a cozy blanket next to the fire and pursue a FULLfilled and abundant life on purpose. A place so free, FULL of God's love and FILLED with good foods, good rhythms, good practices, good friends, and good life. So grab that blanket, friend. Curl up beside the fire. Pour the coffee or the hot tea. And listen to what God has for you next.
McKenna Hydrick Editor in Chief
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CONTENTS FEATURE
how to reset your mind in the new year // 6
what is wholeness? a guide // page 5
YOGA FOR THE WINTER MONTHS
MENTAL WELL-BEING
WITH BETHANY SMITH
12
STRATEGIES FOR SELF-CARE
13
AVOCADO OAT FACEMASK RECIPE
14
EMBRACING THE PRACTICE OF MINDFULNESS
beginner yoga moves to keep you warm all winter / p16
NOURISHMENT FOR THE BODY EASY RECIPES TO COMFORT YOUR SOUL THIS WINTER
PHYSICAL WELL-BEING 16
YOGA FOR THE WINTER MONTHS
21
WINTER BREAKFAST RECIPES
25
HEARTY SALAD + SOUP RECIPES
27
SWEET + SPICY BRUSSELS SPROUTS
28
SWEET TREATS FOR THE SOUL
SOUL WELL-BEING 30
DEVOTION: IS GOD FAITHFUL?
33
REFLECTIONS TO CONSIDER
34
VISION CASTING FOR 2020
from breakfast foods to warm soups and salads (+ my fav sweet treat!) / p20
YOU MATTER!
SOUL STIRRING
DAILY STRATEGIES FOR SELF-CARE
A DEVOTION FOR THE HOPEFUL WOMAN
a healthy woman is the sum of the small steps she takes each day / p12
may we be women who believe that God will be faithful to His girls / p30
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wholeness?
WHAT IS THE DEFINITION
Webster's dictionary defines wholeness as "the state of being unbroken or undamaged." This means that our entire being is in unity with each of its parts; it means we're healthy in our minds, our bodies, our emotions, our souls, and our relationships. But this state doesn't happen without work. Some of us (like I did!) needed lots of help to get there-and there's no shame in that. I'm still a work in progress. I used to feel so out of control of all of those factors--either being obsessive about one (like working out or eating healthy) while simultaneously neglecting the others (staying up too late, pushing too far), and then I'd wonder why I wasn't feeling 'right.' I had to learn my limitations, set healthy boundaries, create routines that keep me aligned, practice self-care daily, and recognize when I'm not okay or neglectful of one of the 'parts.'
THE JOURNEY My journey to wholeness included two steps: self-awareness and professional help. What's going to work for you might look a little different than what worked for me. But the biggest thing I learned? I cannot maintain a balanced self if I neglect one of the parts--so that means a wine night with friends once a month won't cut it. It's an every day practice of caring for myself in 3 ways: 5 | a guide to winter wellness
i my mind: this is about quieting all the noise in my brain, embracing a slower life, filling my mind with goodness and light, and pushing out negativity my body: I take care of my body every day by eating nourishing foods and moving physically in some capacity my soul: for my soul to be at ease, I need to connect with my family, God, and my community
GET WHOLE, THEN GO LOVE THE WORLD Now, I'm on a mission to help other women experience this same kind of wholeness. I'm not a health professional, and you won't see professional health advice from me. But what you will see is a personal story of redemption, of a worn-out, broken mother who cried out to her Savior. He glued my shattered pieces back together, my scars now evidence of His great love for his daughter. Now? I'm feeling whole and healed, and I'm ready to go love on the world. Join me?
HOW TO RESET YOUR MIND IN THE NEW YEAR
I don’t know if it’s just the mundane nature of it all, or the extra steps, or all the appointments, or the planning, or oh yeah the incessant lists, or what. But these days, this whole food allergy mom thing all feels overwhelming. And to be 100% transparent: straight up BORING.
why am I not inspired right now?
Like—Yes, keeper of the clock, holder of time: I’d LOVE to have all those hours in my day back so I can accomplish more freelance projects, or actually do laundry before 10pm, or take a hot bath, or maybe do something invigorating, exciting even. As I started analyzing this concept in my life, I made a BIG realization: I’m not inspired right now and it’s because there’s too much in my brain. Not ON my brain; IN it. The everyday nature of keeping up with two children with opposite food allergies, managing an incurable disease, and a regular “I like bananas today but not tomorrow” 7 year old kid is weighing. me. down. **hey, tell me I’m not alone?**
Words by McKenna Hydrick Photo by Maddi Bazzocco
HOW DID I FIX MY DILEMMA?
See, there’s LOTS of input: facebook, insta, advice, Netflix, allll the things. But if we sat down over hot tea, and I had to tell you the last time I ‘cleaned up’ what was entering my soul, I might answer with something like: the 1997 side of NEVER.
It’s January. And probably like most of you, I’m cleaning out everything, including the beloved junk drawer, largely in thanks to Tidying Up with Marie Kondo.
I don’t think these things are bad. But when I ask myself the same question Marie asked her clients, “Does this spark joy?” my answer to a lot of it would be probably be NO.
While I’d like to thank the TV show for accompanying me for 6 or so hours on this past rainy Saturday, it also gets the award for sparking my newest idea. Marie Kondo’s principle, explained through my eyes, is two-fold: (1) only keep items that spark joy in your soul and (2) only keep items that you foresee being in your future. I didn’t get the impression that it’s the same as minimalism; she never scolded anyone for keeping too much stuff. If it sparked joy and had a purpose, she was on board. Naturally, I’ve already bought drawer dividers and cute stick-on labels from Etsy so I can organize all my cabinets (this is totally so not like the Enneagram 4 in me!).
Except for the Bachelor. That totally sparks joy (don't judge)!
But as I was throwing out expired medicine AND mustard from 2016 (how did we ever get to that point?), something crossed my mind. Maybe I’m so weary in my soul because I don’t regularly clean out what’s going in it.
SO WHAT DOES BRING ME JOY? going on walks & hikes in nature cooking new recipes with a glass of wine and relaxing music taking baths reading good books (sometimes suspenseful ones!) creating anything building wood-burning fires hanging with my kids Then when I surveyed my life, I realized I wasn’t really doing any of those things. I was doing a lottt of scrolling, binging, complaining. But none of that stuff that fuels me.
FULL- filled
"The goal isn’t to add anything to your plate. It’s to declutter your plate so there’s more room for your soul to breathe and enjoy the life we’ve been given."
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I wonder what that is. Why do we choose to open up that app, even when we don’t want to, but struggle to get up and make a cup of hot tea or draw a bath–knowing it will make us happy? We aren’t all the same, and yours may not look like mine, but we have to refuse to settle for a life we don't love wholeheartedly. So, I applied Marie Kondo’s ‘sparking joy’ concept, yet with my soul/mind and am decluttering aspects of my mental life to make room for things that give me joy.
JANUARY 2020
HOW DO YOU DECLUTTER YOUR MIND? DELETE PHONE APPS THAT DON'T SERVE YOU WELL If social media is making you feel less-than, consider this. You don't have to wrap your mind in comparison. It's a choice. Delete the app (not your account), and if you feel the need to look, use your computer! I find that in those seasons, I tend to spend less time mindlessly scrolling a webpage than my phone.
REALIGN YOUR ACTIONS WITH YOUR HEART Take a deep look inward. Is what's on your heart reflected in your time? your priorities? your actions? your love? If not, write down what you actually want your life to be like, and take small actionable steps each day to get there.
MAKE DOWNTIME A PRIORITY In our culture today, busy is glorified--more than anything else. People have equated hustle with meaning, yet at the same time are void of it. Friends, meaning doesn't come from rush. Stress comes from rush. Build downtime in your schedule. Make decisions that leave room for your soul to breathe. Give yourself the gift of margin every single day.
TURN OFF ELECTRONICS 1 HOUR BEFORE BEDTIME
8 | how to reset your mind in the new year
Studies show this helps us sleep better. And better sleep allows us to be more rested and present to live the life before us.
QUESTIONS FOR INSPIRATION: What: brings you joy? makes you come alive? makes you feel peace? invigorates your soul or makes you excited? makes you smile?
THEN ANSWER THESE QUESTIONS: What: makes you stressed? fuels comparison or self-confidence issues? makes your home feel chaotic? Once you write everything down, maybe you’ll be like me and have a revelation:
"I wasn’t really doing the things in life that make me happy, and I’m the only one to blame for that." I decided to make a conscious choice to add pockets of peace and happiness into my day.
The goal isn’t to add anything to your plate. It’s to declutter your plate so there’s more room for your soul to breathe and enjoy the life we’ve been given.
WANT MORE? If you need more, try reading a book called Rhythm Renewals by Rebekkah Lyons.
9 | how to reset your mind in the new year
wholeness reflection WHAT ARE THREE THINGS THAT BRING YOUR LIFE JOY?
1.
2.
3.
WHAT ARE WAYS YOU COULD INTENTIONALLY PURSUE EACH OF THESE THREE THINGS IN YOUR LIFE?
1.
2.
3.
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mental
WELL-BEING
I promise I haven't always been in this place. And I don't want you to look at this pretty guide and think that I've got it all together. Because I don't. Nope, not even for a second. Just yesterday, I was spiraling downward--my unhealth dripping all over the floor for my family to trudge through. But here's the difference in old me and me now: I didn't keep spiraling. See, when you do the work--you recognize when you're not okay. AND now I have strategies to re-charge my mind and the ability to steer my brain in a different direction--to slow down, breathe, and refocus. For me, understanding my mental well-being means learning how to take care of myself every single day. It's not pushing through when I feel like I'm going to break. It's turning off the TV and reading a book. It's taking a hot bath instead of drinking another glass of wine. It's about settling my mind. When we do that, a ripple effect happens. Our bodies start settling, our souls start settling. In 2020, let's make calm the new chaos. Let's operate from a place of overflow, not exhaustion. And we do that by learning daily strategies to take care of ourselves, starting with our minds. A healthy woman is the sum of her self care steps she takes every day.
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stragies
for
SELF-CARE
Find time for still moments everyday. Quieting our brains can help us filter out the noise and renew the depths of our souls. Try having some quiet downtime throughout the day, like meditating for 5 minutes, reading a book, going for a walk without your earbuds, listening to music, or writing in a journal.
Do something just for you. So many times, we take care of everyone else but ourselves (hello motherhood!). If anyone knows this, it's me, friend. We can't give when we're running on empty. Ultimately, we can serve the people in our lives better when we're giving from a place of mental clarity and abundance. So-take care of you. Do something every single day--just for you. It doesn't have to be anything big. Treat yourself well too, mama.
Establish morning + evening routines. It might seem weird to think that routines are self-care, but they are. In the morning--that could include something as simple as a cup of hot tea before the rest of the house wakes up or washing your face. At night--it could be cleaning your kitchen or shutting down the electronics one hour before bedtime. Anything that will set your day up for success and close the day out well will work wonders in the rythmns of your day.
Lean into your community. It may seem odd that part of caring for your self is by getting help from the people around you, but a large part of caring for YOU is knowing that you aren't doing life alone. It could be a bonfire on a chilly night, sharing stories around the fire, or a girl's wine night once the kids go to bed. Whether you need a cup of sugar from a neighbor or a friend to watch one of your kiddos--don't be afraid to accept the help of the people who love you. We're better together.Â
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avoc a do oat FACE MASK BY MCKENNA HYDRICK
My favorite thing about this face mask is that I pretty much always have these ingredients on hand in my pantry. So if I ever have an extra 10 minutes and am feeling like creating a mini-spa at home, I make an avocado-oat face mask. And-yes, sometimes I make my boys do it, too! *This face mask is so clean you can eat it (though it may taste a little weird)!
You wil need
1/2 avocado 1 teaspoon apple cider vinegar (or lemon juice) 1 Tablespoon rolled oats 1 Tablespoon coconut oil 1 teaspoon honey
To Make Notes
Add all ingredients into a food processor and blend until smooth. In a pinch, you can just mash all the ingredients with a fork. Using your hands, rub your face with the mask. Let sit for 10-15 minutes. Rinse thoroughly with warm water.
The leftovers don't keep very well since the avocado will turn brown. Use it all in one sitting or share with someone in your household (I totally make my boys do it with me for fun!)
13 | a guide to winter wellness
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When I get ahead of myself too much or when I start stressing about the future, I'm pulled from what's right in front of me, and that gets me in trouble. Anxiety builds, and I lose sight of God's gifts in my life. To me, practicing mindfulness is practicing "here-ness." It's being fully present in the moment and bending my heart towards gratitude instead of worry. Even Jesus tells us in the book of Matthew not to worry about tomorrow. Practicing mindfulness is the best way for me to show God that I trust He's going to provide everything I need for today and in the future. Mindfulness is also acceptance (of who we are, what we believe, etc) and awareness (of our bodies, our thoughts, our feelings). For me--this plays into maintaining my mental health because it doesn't allow me to just skate through life. If I'm being mindful, and I see that I'm not treating myself well--maybe I'm speaking negatively about my body or unaware that I'm clinching my teeth while I work--then I tend to spiral without knowing why. But when I take stock of myself--in all ways--I can nip the negativity or situational anxiety and depression in the butt!
how could you be more mindful in your everyday life?
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physical
WELL-BEING Part of living a whole life is taking care of our physical bodies the best we can. And for me? It's not about the perfect workout routine or a smoothie once a week; it's just about moving my body every single day and consistently choosing whole foods that nourish my body for energy. That could mean something as simple as a light stretch and a walk, or maybe something more intense like a hot yoga session or a class at my favorite boxing studio. But the one thing I won't do is make myself feel bad for what I'm not able to do. Let it ebb and flow with your day, with your season. Just whatever you do, move and eat well consistently. In this issue, we are taking a look at some yoga moves that can keep you warm this winter + a few of my favorite simple winter recipes.
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B O D Y
health
yoga for the winter months
with Bethany Smith
PHYSICAL WELL-BEING
YOGA MATTERS FOR YOUR BODY.
PURSUING A WHOLE LIFE Not only do we share the same tattoo, Bethany and I also share a grit for life-one that propels us to work through, push through, and dream through our trials in life. Five years ago, both of our lives looked a lot different than they do now. I remember we'd cuddle up on the couch with a glass of wine and cry through our toughest moments. But there's something powerful in doing the work necessary to live a more fulfilled life. Neither one of us gave up--and we both chose to move forward. I used writing and she used yoga--but we're both pursuing a deeper existence on this earth and with God. I'm so honored to have one of my dearest friends--yogi
expert and creator of the Empowerment Tour--Bethany Smith in this first FULLfilled edition.
WHAT IS YOGA? The practice of yoga is a spiritual and physical discipline that uses bodily postures, breathing techniques, and meditation to bring about a healthy body and a clear, peaceful mind. We rarely get to the peaceful mind without accessing the body first. This is why we start with the physical postures of yoga. We use them as a vehicle to take us deeper within ourselves where the real work takes place. Physical perks of the practice include decreased pain and increased strength, flexibility, body awareness, and all around badassery.
FULLfilled // yoga for the winter months
“We rarely get toImprove the peaceful mind without accessing the body first. This is why we start with the physical postures of yoga.”
yoga for the winter months As we move into the Winter months, let’s take a page out of Ayurveda’s book when it comes to our yoga practice (or other workouts). Ayurveda is an ancient holistic healing system and Yoga’s sister science. In Ayurveda, “like attracts like.” Since the winter months are slow, cold, and heavy, we should balance out that energy with fast, energizing, and heat-building movements. You can move through a sequence of poses, like Sun Salutations A or B or pick a few energizing poses from the list below and hold for a 10 full breaths.
connect
WITH BETHANY, E-RYT
PLANK
BRIDGE POSE
Oh how I love thee! I know not everyone shares my affinity for the pose, but love it or hate it, it’ll fire you up quickly. Plus, you’re guaranteed to find it in most yoga classes. Learning how to plank well will set you up nicely for chaturanga and other arm balances. As you set up your plank pose, you typically want your wrist crease in line with the top of your mat. Stack your shoulders over your wrist and think about lifting through the front of your body. So press the earth away and puff up a little bit in between your shoulder blades so you’re not dumping into the shoulders. There’s also a tendency to sink into the low back so think about lifting the hips up if you feel the low back being compromised. Engage your quads and gaze about a foot in front of your hands. Fire it up even more with mountain climbers (pictured alternate knees).
All backbends are energizing and invigorating and bridge pose is pretty assessable for all folks. Come into the pose from your back. Bend your knees and bring your feet flat to the floor. The knees stack right over the ankles. Lift your hips, walk your shoulders underneath you and interlace your fingers. If you can’t clasp your hands, just keep your palms flat on the mat.
CRESCENT LUNGE This pose brings a little balance challenge into it with the back heel popped up. Make sure the heel is stacked right on top of the ball of your foot. Pretend you have a really high heel on! Stay active in this lunge by hugging your legs in. They won’t actually move towards each others, but your adductors will engage and you’ll feel that even more in the lower body. Reach through the fingertips but keep your shoulders down away from the ears. You can modify by dropping the back knee down to the mat or you can take it up a notch rock out some lunge reps! Gimme 20!!!
18 | a guide to winter wellness // yoga for the winter months
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If you're not already following Bethany on social media, get on it, friend. You'll get encouragement and practical tips for incorporating yoga into your everyday life!
boat pose Boat post is yoga’s quintessential core strengthener! This pose really fires up ALL of your core muscles from the diaphragm to your hip flexors. You can modify this pose by holding on behind your knees. If you want to take it up a notch, try straightening out your legs and taking your arms overhead. Just make sure you keep the chest lifted and think about hugging your legs in as much as you’re reaching your chest forward.
BOAT POSE
MODIFIED BOAT POSE
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ADVANCED BOAT POSE
body
NOURISH YOUR FROM THE INSIDE
FULLFILLED MAGAZINE
OUT
What goes into our bodies matters, y'all. Feeling good on the inside helps us have the energy to be who God created us to be on the outside. by McKenna Hydrick
L
isten up friends. I don't want you to look at this online magazine or even my blog and think, "cool-she's got it all together." Cause I'm gonna spoil it for you: I DON'T! Yes, you're seeing a girl who loves plants, prefers eating seasonally, and enjoys cooking in the kitchen with my kiddos. But last decade? I ate McDonald's more than I care to admit, and I burned frozen pizzas. I drank more Diet Coke than water, had a borderline obsession with Laffy Taffy, and ate Spaghettios straight from the can. Yes, cold. Then my kids got diagnosed with a rare esophageal disease, and we had to examine every single ingredient that went into their bodies. I was forced to research, and to be honest? I was disgusted. I found ingredients in store-bought muffins that also double as anti-freeze and yellow dyes in our pickles. Like, why? Plus so much more.
This horrible disease has financially and emotionally broken us, but you know what? I truly am thankful for what I've learned as a result. Number 1? We can do hard things. Cause dangit, this was hard. But I also learned that my kids are resilient and that in order for them to be as healthy as possible, we had to change the ingredients that came into our home. And I had to learn to cook with simple ingredients. Yes, seriously. And not a box of Kraft Mac & Cheese. I mean with real food. And do you know what we learned? Real food tastes amazing. I got a job as an Educator for Whole Foods Market (hello 20% discount!) and dove into learning about food from its natural state.
Yes, we still eat candy and cookies and treats, but the difference is that the bulk of our nourishment comes from whole, real foods. Now, 40+ surgial procedures later, we've paid off our medical debt and our kids are living in remission. They still avoid food groups, but we've found a dance in the kitchen that works for us. This is why I'm so passionate about sharing the simple recipes that help our family stay nourished. Ultimately, we believe that if we feel good, we can go out there and be who God has called us to be. Feeling good is part of living life to the fullest. In the next few pages, you'll see a few of my favorite seasonal recipes for winter. Enjoy! FULLFILLED MAGAZINE | 20
nourishment
for the winter months
Easy Apple Cinnamon Oatmeal
Morning Glory Smoothie
prep: 10 minutes
INGREDIENTS
INGREDIENTS
1 cup cold water
1 cup rolled or quick
1 large handful spinach
gluten-free oats
2 stalks celery, washed +
1¼ cups unsweetened
roughly chopped
almond milk
1 cup frozen mango
¾ cup water
1 frozen banana
½ cup unsweetened
juice of one lime
applesauce
INSTRUCTIONS
1.5 tablespoons maple
Combine water, spinach, and celery in a high speed blender and blend until smooth. Add remaining ingredients and blend. Serve cold and probably with a blanket, ha!
serves 2
syrup 1 tsp vanilla extract ½ tsp ground cinnamon pinch salt
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Combine milk, water, and oats in a medium saucepan and bring to a boil over mediumhigh heat, stirring frequently. Reduce heat to mediumlow/low and cook for about 45 minutes. Pour into a bowl and top with desired toppings. Some of my favorites are fruit like apples or berries, almond butter or other nut/seed butter, and extra spices.
fruits
WINTER
try eating oranges, pomegranates, lemons, clementines, grapefruit, cranberries
ou r f a mi l y ' s f a vori t e BANANA MUFFINS BY MCKENNA HYDRICK
These are literally THE BEST banana muffins ever. My kids ask for these by name, at least once a week, and especially in the winter months. I love to serve them warm with a big pat of butter. Because of all our crazy allergies, I make a few modifications so all my kids can eat one batch (use eggs, grape seed oil, and omit the nuts). Do what you gotta do, too!
You wil need
1.5 cups whole wheat flour 1 tsp baking soda 1/2 tsp baking powder 1 tsp ground cinnamon 1/2 tsp sea salt 1/2 cup walnuts or pecans chopped
To Make
2 ripe bananas, mashed 2 T ground flax seeds + 6 T water (or 2 eggs) 1/2 cup coconut oil (or grape seed) 1/2 cup maple syrup 1 tsp vanilla extract
This is a cold oven banana bread so DO NOT PREHEAT the oven! In a small bowl, add ground flaxseed and 6 T water, stirring to combine. Set aside for at least 5 minutes so it can make a gel. In a large bowl, add all the dry ingredients except the nuts. Stir to combine. Measure out the 1/2 cup of coconut oil, then melt in the microwave or over the stove until completely melted. In a medium bowl, combine the melted coconut oil, maple syrup, mashed bananas, vanilla, and flaxseed mixture. Stir to combine. Fold the wet ingredients into the dry ingredients and stir to combine. Do not overrmix. If using the walnuts, fold them in and stir to combine. Line a muffin tin with paper liners. Put 1/4 cup of batter in each muffin tin. Place in the oven and turn on to 300 degrees. Bake for 25 minutes, depending on your pan and your oven. Take them out and stick a butter knife or toothpick in the muffin. If it comes out clean, they are ready! If not, bake 1-2 more minutes or so and repeat if necessary. Store in an airtight container for up to 3 days to prevent the bread from drying out, or freeze for about a month. But, I'll be willing to bet they won't last that long!
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SOOTHING HONEYGINGER TEA BY MCKENNA HYDRICK This soothing honey-ginger tea recipe is one of my favorite warm drinks of all time--and I'm not exaggerating one bit! It's perfect for the colder months--but it also has healing properties. Ginger can ease an upset stomach and the honey can help keep you well during winter. SOOTHING HONEY-GINGER TEA 1.5 cups water 1/2 inch piece of fresh ginger, peeled + sliced in thin pieces juice of 1/2 lemon 1 Tablespoon of raw honey, local preferred Heat 1.5 cups of water until boiling. Remove from heat and add the rest of the ingredients. Cover with a tea towel and let seep for 5-8 minutes. Remove ginger. Serve warm.
T Tip: You can make a big batch of this ahead of time if you wish, and then just reheat when you're ready to drink it!
CARROT + PARSNIP RIBBON CHIPS
3 x-large thick carrots 3 x-large thick parsnips 1.5 T olive oil 1/2 tsp dried sage 1/2 tsp ground coriander
1/2 tsp dried thyme 1/2 tsp garlic powder 1/4 tsp onion powder 1/2 tsp sea salt pinch of black pepper
Preheat oven to 325 degrees and line 2 baking sheets with parchment paper. Set aside. Using a Y peeler, peel the carrots and parsnips. Discard peeling. Continue to peel the carrots into ribbons (you won’t use the whole vegetable, save for another use like soup). Place ribboned vegetables in a large bowl. Drizzle with olive oil and toss. Add all spices and stir to combine. Spread out on the 2 baking sheets and bake for 30 minutes, stirring halfway. At this point, some of the chips might be done, so you can remove them and place on a plate. Bake the remaining for 5-7 minutes or until firm and crispy (not burned). Let cool. Serve immediately or store in airtight container.
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Hearty Winter Kale + Sweet Potato Salad INGREDIENTS: 1 bunch curly kale 1 large sweet potato, peeled + diced 2+ Tablespoons olive oil to drizzle, divided ground cinnamon 1 teaspoon Dijon mustard juice of 1/2 lemon 2 teaspoons maple syrup feta cheese (my favorite is goat feta) pomegranate arils roasted pumpkin seeds
Step 1
Preheat the oven to 400 degrees. Wash + dry the kale well. If there's too much water on the kale, the salad will taste watered down!
Step 4
Drizzle the remaining olive oil, lemon juice, mustard, maple syrup, and a pinch of salt on the kale. Using your hands, massage again until well combined.
Step 5
It's time to assemble the salad! Put desired amount of feta, pomegranate, and pumpkin seeds on top. Add cooled sweet potato. Toss to combine. Store leftovers in the fridge in an airtight container for 1-2 days.
Step 2
While the kale is drying, get the sweet potatoes ready. Line a pan with parchment paper and put the peeled and diced sweet potatoes on it. Drizzle with a teaspoon of oil and a sprinkle of ground cinnamon, salt + pepper. Toss to combine. Bake for 20-25 minutes, or until lightly browned. Let cool.
Step 3
Put the kale in a large bowl + drizzle 1 tablespoon of oil over it. Using your hands, massage the oil into the kale (this will break down the kale and make it taste A-MAZING! promise..) WWW.MCKENNAHYDRICK.COM
CREAMY WHITE BEAN + GREENS SOUP When the weather turns colder, I long for creamy soups to warm up my soul--and this Creamy White Bean Soup does the trick for me.
Yield: 6 servings small portion or 4 servings large portion
I originally made this soup years ago on a rare snow day in South Carolina. Not being able to drive in the snow (I know, laugh at me, y'all), I used what I had in my pantry and VOILA, this soup was born!
2 Tablespoons butter
HOW TO MAKE THIS DISH
1 Tablespoon of olive oil 2 large shallots, peeled and diced 4 cloves garlic, peeled and minced 2 fresh sage leaves, chopped 2 cans of white beans 4 cups vegetable broth, divided 1/2 cup raw cashews *see note 1/2 teaspoon ground pepper
In a medium pot, heat butter and oil over medium heat. If you can't have dairy, use your favorite dairy substitute or more oil. Add chopped shallots and garlic and saute until soft and browned, about 4-5 minutes. Add sage leaves, salt + pepper, and the beans to the pot. Stir until combined. Pour 3 cups of the vegetable broth in the soup. Stir. As the soup cooks, blend the remaining cup of vegetable broth and the cashews in a high speed blender until it makes a cream. If you can't eat cashews, you could use 1 cup of cream or half and half instead (and skip that step!). Reduce heat to medium-low and cook for about 15 minutes. Add the kale in the soup, and stir until wilted and cooked through, about 3-4 minutes. Serve warm and enjoy.
1 teaspoon sea salt
note
2 large handfuls of greens (like spinach or kale), optional
T
Soak the cashews in water for at least 2 hours, then drain. If you have a high speed blender, you can skip this step if you want. If you don't, try soaking the cashews longer so they will blend easier! If you have a nut allergy, you could substitute with 1/2 of half + half or heavy cream.
26Â | a guide to winter wellness // creamy white bean soup
Sweet 'n Spicy Brussels Sprouts
Serves 6
I can't take full credit for this recipe, because this one my hubby, Andrew, came up with! And let me tell you--it's a keeper. No lie, I have friends text me all the time for this one. Plus (when I use a special soy-free soy sauce for my soy allergic kiddo--all my kids can eat them too!). They are sweet, salty, and slightly hot, which is literally my favorite combo. We like to pair this with our favorite pan-roasted chicken and a simple green salad. Enjoy!
ingredients
DIRECTIONS
Brussels Sprouts:
1:
16 oz Brussels Sprouts, ends trimmed 1 Tablespoon olive oil salt + pepper to taste 1.5 Tablespoons raw honey 1.5 Tablespoons
2:
Preheat oven to 375 degrees. Cut the Brussels sprouts in half, then rinse. Dry well. Place on a parchment paper lined baking sheet, then pour the Brussels sprouts on the pan. Toss the Brussels sprouts with oil and sprinkle with salt + pepper.
3:
Roast for 15 minutes. Take out of oven and stir. Roast for 5 minutes more, or until golden brown.
4:
Meanwhile, mix the honey, maple syrup, soy sauce, and sriracha in a small bowl until combined. Pour desired amount on top of the Brussels sprouts and toss to combine. Serve immediately.
maple syrup 1 Tablespoon soy sauce 1 teaspoon sriracha
Additional Tips:
The glaze has a kick to it, so if you don't like spicy foods--don't put as much sriracha. Maybe start with 1/4 teaspoon or 1/2 teaspoon or you could omit it completely if heat isn't your thing!
27Â | a guide to winter wellness
flourless
ALMOND BUTTER BROWNIES
BY MCKENNA HYDRICK
I first saw a version of these brownies on one of my favorite food blogs, and modified them to accommodate one of my son's food allergies. Since then, they've been a hit every single time I make them--and people really can't believe that there's no flour (or eggs) in them! P.S. These brownies have nothing to do with winter; they're just that good--I had to share! They'd be perfect with a big glass of almond milk by a wood burning fire + a few good friends...
INGREDIENTS: 1 tablespoon ground flax seed 1 cup creamy almond butter 1/3 cup raw honey 1/2 teaspoon baking soda 1/2 teaspoon sea salt 1/2 cup dark chocolate chips
HOW TO MAKE Preheat the oven to 350 degrees and spray an 8 x 8 baking pan with cooking spray (or use parchment paper). In a small bowl, mix the ground flax seed with 3 T of water and set aside for 5 minutes. This will make a gel that will act as an egg replacer. In a medium bowl, combine flax-egg, almond butter, honey, baking soda, and salt. Stir until combined well. Fold in chocolate chips. Spread evenly in pan and bake for 20-22 minutes. The brownies will not be “set” when you take the out of the oven, but they will when they cool completely. They shouldn’t be liquid-y, but it’s ok for the consistency to shake like jello. If they seem too wiggly, bake for 1-2 more minutes at a time (repeat if necessary). You’ll know they are done when the outer rim of the brownies is golden brown and somewhat firm. Mine usually work best baking at 22 minutes. Now for the absolute hardest part….LET THEM COOL COMPLETELY. I know, I know, it’s not fair! Once cooled, cut in squares and serve. Enjoy, my friends!
Notes:
If you have no issues with eggs, you can replace the flax-egg with one egg if you wish. When buying almond butter for this recipe, I try to buy a thicker kind, as it seems to work best. When you take these out of the oven, they will still look kind of gooey and like they aren’t set. Most times, it will harden to the perfect consistency once they are fully cooled. Be patient!
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soul
WELL-BEING
Just like we need to feed and care for our physical bodies, we also need to feed and care for our souls--and that means taking care of our spiritual being. What goes in, will come out. So if we're soaking up truth and love, then we will be able to give back truth and love. We will be so full of it--it'll seep out of our pores. But even more than that, my prayer for all of us in 2020 is that we will let God do His thing--that He will move in ways to stir us, settle us, shake us. I pray we would be women who are so confident in whose we are that we can live a FULL-filled life of abundance, resting in the fact that we are beautifully and wonderfully made by a God who loves us fiercely. Come on, friend. Let's stir something up. Join me?
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Is God Really Faithful to Us? THE VERY STRUGGLE CAUSING YOUR CURRENT SUFFERING COULD BE WHAT LEADS YOU TO THE MIRACLE GOD HAS COMING FOR YOU.
"For wherever you go, I will go, and wherever you live, I will live; your people will be my people and your God will be my God." -Ruth There was a time not too long ago when I started questioning what God was doing in my life. I've believed in Him and loved him since I was 6--but what happened in my 20s made me question if He had forgotten me, or if He was even out there. What kind of God would allow His children to suffer this much? Three sick children--one that almost died three times--and two that had been diagnosed with a rare disease. A husband on swing shift work. Not enough money to cover medical bills and expensive medicines, let alone normal life costs. Failed dreams. Oh, and then there was a house fire. Yeah, that happened too. Honestly, it just seemed like 'the good life' was for other people, not for us. I loved God, but my heart was bitter to His goodness and truly believed my life's purpose was to endure the immense amount of grief that never seemed to leave my life. I really couldn't see a way out of my suffering or if I'd be able to do any of the things He had promised me when I was 16 (that's a story for another day).
One desperate afternoon, I decided to open my bible, and I came across the story of Ruth and Naomi. I'd heard the story many times growing up in church, but now--fresh in my suffering, I saw the words in a new light. I saw my very own heart in the verses on the page. I saw a woman, with way more tragedy than me, but with the same bitter, cold heart. But what I also saw was a God who went before, a God who placed one person in Naomi's life who would point her towards a life free from her bitterness. Together, Naomi and her daughter-inlaw Ruth would unravel their trauma and see with their own eyes that despite an insurmountable amount of pain, God did not withhold His faithfulness to them. At the beginning of the book of Ruth, we find out that severe famine caused Naomi and her family to flee their land. During that time, her husband died, and just ten years later, both of her sons died too. She was left with just her daughters-in-law, and it was as excruiating as it seemed. She wept. Uncontrollably. And she was bitter. So bitter in fact, that she really believed God's hand was against her. She begged her daughters-in-law, newly widowed, to leave and go back home so they could remarry and find happiness again.
"ON THE OTHER SIDE OF YOUR STRUGGLE IS BEAUTY. REMEMBER, ON THE OTHER SIDE OF NAOMI'S WAS JESUS...." For reference, read the book of Ruth in the Old Testament. But Ruth wouldn't leave Naomi--not for a second. Wouldn't you think that deep down inside Naomi would be happy to have a companion? But she wasn't. Naomi actually stopped talking to Ruth when she realized Ruth wasn't leaving. I mean, what an awkward journey back to Israel that would have been. Naomi had nothing left to her name and no way to provide for herself. And she desperately wanted to be alone to wallow in her misery. But God. Isn't that usually how it works? God doesn't want us to live in defeat, so He will always provide a way out. Naomi's was in the form of her sweet, devoted daughter-in-law, Ruth. There's so much more to the story, but the gist is that they traveled to Bethlehem. There, Ruth provided for them by gathering leftover barley from the fields. She ended up remarrying and having a child named Obed, and Naomi became the child's nanny. But this isn't just a story of a mother-in-law and daughter-in-law weathering the storm together; it's a story of how God turned tragedy and bitterness into the savior of the world. Without the famine, with the death, without the bitterness, there would be no Jesus. All of those tragedies lead to Ruth marrying Boaz, which lead to the lineage of the Savior. Yes, God would have found another way. But perhaps, this story is important because it shows us that all of those struggles were a part of the plan to save the world. Yes, God can take death and bitterness and anger and turn them into something beautiful. So what do you think God will do with your struggles? Oh friend, He's got something grand in store.
The very circumstances that caused Naomi's heartbreak lead to events that produced the Savior of the world. Friend, I know life is hard. Maybe you're experiencing an unprecedented situation and it's dried up your soul. Look for a Ruth. God has put her there. God can use her faith to carry you through. He's not scared of your bitterness, and He's never stopped loving you through it. On the other side of your struggle is beauty. Remember, on the other side of Naomi's was Jesus.
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Oulike r Naomi path, 's, wito l ourlead us Savior, too.
32 | a guide to winter wellness
So our twisted, no-what-we-planned story? God can use it, too. Naomi's path wasn't straight either. And it was full of unbearable pain and grief. But God didn't hold back from Naomi because she was struggling. He used Ruth--in all of her devotion and persistence--to give Naomi a great ending to her life. Not only did she become a surrogate grandmother--she also got to be his nanny. And that 'grandson,' Obed, became the father of Jesse, who became the father of David-whose genealogy ultimately leads to the savior of the world--Jesus. Our path, just like Naomi's, will lead us to our Savior, too. Hang tight friend, and press on through the desert. God is doing a new thing in you. When you lose faith and become bitter, look around. Who is pointing you towards God? God is faithful--He won't leave you. Your grief may be unbearable--like Naomi's--but find your Ruth and hang on to the promise that God will remain faithful to you. He's working in your hurting, and in the right time, He will come through for you, too.
reflection questions HAVE YOU EVER HAD TROUBLE SEEING GOD'S FAITHFULNESS?
HOW HAS GOD USED SOMEONE IN YOUR LIFE TO BRING YOU CLOSER TO GOD?
LOOKING BACK, CAN YOU NOW SEE HOW GOD WAS THERE FOR YOU OR PROVIDED FOR YOU EVEN IN THE HARD TIMES? HOW?
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vision casting leaning in to to 2020 with intention + purpose
Question 1: What do you want 2020 to look like in your home? Think about what you need to purge (maybe physically, maybe mentally), what didn't work last year, or just what's on your heart. What do you want 2020 to feel like?
Question 2: What's your 'word' for 2020? If you could describe your intention for 2020 in one word, what would it be and why?
Question 3: What's stirring in your heart for this year? Nothing's off the table here. What is your heart saying? Take what's in your heart, get it on paper, and then see how God uses your longings this year!
34Â | a guide to winter wellness // vision casting
Contact Information Email: info@mckennahydrick.com Website: www.mckennahydrick.com
Thank You.
I know it's not easy to stop and read a guide like this. But if you did--that means you're ready to dive a little deeper into living a more FULLfilled, abundant life. And I'd like to say thank you! I know you only have a few extra moments in your day. So the fact that you're spending them with me feels like a true honor, friend.
Talk soon, McKenna
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