Month: December 2018

Sticking to Your New Year’s Resolutions in 2019

Sticking to Your New Year’s Resolutions in 2019

Sticking to your New Year’s resolutions in 2019 doesn’t have to be hard, in fact, it can be fairly easy if you know what you are doing. Here are my top 5 tips on how to stick your New Year’s resolutions: 1 Patience Our minds 

New Years Resolutions: Why you should pick a Mantra Instead

New Years Resolutions: Why you should pick a Mantra Instead

Mantras Vs. Resolutions With a new year comes a fresh start. Many people feel inspired and motivated to make bold changes in their lives and this is a beautiful thing. Seeing people striving to better themselves is wonderful however a lot of people go about 

Self-Care Routine: How to Build One

Self-Care Routine: How to Build One

How to Develop a Self-Care Routine

Developing a self-care routine is essential to making sure you’re setting yourself up for success. Self-care is nuanced, it’s hard, and it’s necessary. In this post we’ll talk about how to develop a self-care routine that will keep you taken care of.

Table of Contents

What is Self-Care?

Self-Care is:

  • Loving and enjoyable
  • Nourishing and beneficial to the self
  • A necessity, not a privilege; required for self-preservation

Practicing self-care seems like this lavish concept that only the wealthy and privileged get to engage in. Luxurious bubble baths with expensive lush bath bombs, taking mental health days, going on extravagant vacations; these are all examples of self-care that might make it seem like an out of reach concept for those of us who can’t just call off work on a moment’s whim.

But the fact of the matter is, self-care is not a privilege, it’s a matter of self-preservation (a quote taken from my friend Autumn’s experience at CSCC’s student leadership summit).

Self-care is needed when you’re healthy and when your body is off balance. It helps keep you grounded and happy. It shows yourself that you care about you. A powerful message that is highly underrated if you ask me.

So how do you practice self-care if you can’t afford a monthly trip to the Hamptons?

Build a Self-Care Routine - Tayler Silfverduk, celiac dietitian - Prompts to help you build a self-care routine

Building a Realistic Self-Care Routine

How do you practice self-care when you’re stretched thin and short on time? How do you practice self-care when stopping to just breathe feels like a privilege? You build self-care into your routine.

Let's Start With a Brainstorm

The key to building a self-care routine to support you means having a strong bank of self-care activities that will serve you.

Below are some questions to help you build out brainstorm of things that can serve as self-care in a variety of settings. Ask yourself the following:

  • “What makes me feel like the best me?”
  • “What makes me feel whole?”
  • “What makes me feel balanced and energized?”
  • “What makes me feel happy?”
  • “What drains me?”
  • “What resets me?”
  • “What negative thoughts and habits are holding me back?”
  • “How can I make the most of my mornings, afternoons, evenings, and weekends?”
  • “What inspires me?”
  • “What are non-negotiable healthcare appointments I need make time for?”
  • “What are my self-care non-negotiable?” (ex. brushing your teeth)
  • “What can I do to take care of myself in spare time?” (ex. catch up on reading a book, meditate, listen to a podcast)

Now that we have a solid brainstorm of self-care activities, let’s organize into a solid self-care routine.

Yearly Self-Care Routines

Often times our yearly rituals come in the form of running a marathon every year or setting the intentions for the New Year. These routines are powerful because they often take a while to prepare for. They are our main focus for the year. The overarching goal that we want to achieve.

Whatever yearly ritual you set for yourself, know that it’s important and it plays a role in the overall year-long health.

Some self-care activities to add into your yearly self-care routine include:

  • New Year Resolutions – Set your intentions for the year. Develop personal goals that will help you work towards promoting a better you.
  • Yearly Mantra – Every year set a mantra or theme for yourself to help guide your decisions. For example, for 2018 my Mantra was “Let Happiness Be Your Compass” and when I went to make a big decision I asked myself if it honored my mantra. Learn more about picking a mantra for the new year here!
  • Self Focused Vacation – plan a vacation for just yourself (can be a day or three) where you can rebuild and nurture your relationship with yourself. After all, if you are taking care of yourself it greatly impedes your ability to help others.
  • Planned time of service – if you can (and are in the right space to do so) schedule time where you give your time to others. Helping others can do wonders for inspiring and rejuvenating the soul. This can also fit into your monthly and weekly routines if it’s possible for your schedule.

Weekly Self-Care Plan

What can you do weekly to help better improve your life? Weekly routines can help you set a positive tone for the week and help you stay on track with goals.

Some self-care activities to add into your weekly self-care routine include:

Daily Self-Care Plan

Ask yourself when you can fit in time for yourself during the day and plan for self-care. Self-care is vital daily because it helps set the tone for the day and keep stick to your weekly intentions.

Small things like flossing and brushing your teeth count as self-care and should be accounted for.

Some self-care activities to add into your daily self-care routine include:

  • Draft your meals for the day (especially if you struggle with eating enough or meal decision fatigue)
  • Do a braindump (to help gather your thoughts)
  • Set your daily intentions
  • Enjoyable 15-30 minute physical activity
  • Enjoy your coffee/breakfast (be mindful during your first meal of the day to set a tone of presence throughout the day)
  • Journal
  • Set a bedtime
  • Read for 15 minutes (or longer)
  • Listen to a podcast
  • Shower
  • Brush your teeth
  • Brush your hair
  • Get dressed
Why self-care is important and thus, a self-care routine is important - Tayler Silfverduk

Sick Day Routine

When we are sick or exposed to foods we need to avoid, it’s important to have a self-care plan in place to help maximize recovery. Learning to self-soothe healthily is so important.

When you aren’t feeling well ask yourself “what do I need to feel better?” and give it to yourself.

Some self-care activities to add into your sick day self-care routine include:

  • Take a nap
  • Literally “Netflix and Chill”
  • Make soothing and nourishing meals
  • Delegate tasks you’re too exhausted for
  • Give yourself a break
  • Take a bath/shower
  • Meditate
  • Drink fluids
  • Stretch / Yoga

If you’re a fellow friend with celiac, check out my post on building a gluten exposure recovery kit to support you during your next glutening.

Self-Care Plan for Burnout

We all have been there, that moment where you are excited about something and suddenly don’t have the energy to do it. When you have a due date or a project you need/want to finish but lack inspiration. It’s like a motivation or creativity block.

Having a plan in place to help you revive your motivation and inspiration is important when you need to stick to your plans and goals!

Some self-care activities to add into your burnout self-care routine include:

  • Go for a walk – often times when we can’t push past our creativity and motivational walls it’s because we’ve been sitting and focusing for too long. Switching things up and getting the body moving can help revive your energy and creative levels.
  • Coffee and creativity – when you are just feeling in a slump plan some coffee and creativity. Take the time to brew yourself the perfect cup of coffee (or tea) and enjoy it while ruminating in your thoughts. Let this coffee or tea open up your mind to new ideas and inspirations.
  • Read – reading can help inspire you and think of things in a new light. Often when I am uninspired I read things that are related to my niche or focus and gather inspiration from them. I try to read pieces and think about how I can apply them to my knowledge, profession, and life.
  • Socialize – going out with friends and connecting with their lives can be a huge source of inspiration and or help recharge your motivation.
  • Do something fun – let yourself let go and enjoy! Do something that is fun to help revive your spirits and rebalance your work/hobbies.
  • Lean on hobbies – do you like houseplants? Videogames? Knitting? Playing instruments? What hobbies do you have that are unrelated to where you’re feeling burnout, and try to give them some more energy.

If you have celiac disease and are experiencing celiac specific burnout, check out my blog post on celiac burnout for more tips on how to take care of yourself in those moments.

Like this post? Share it with your friends? Maybe plan a time to build self-care plans with each other.

How to Set No-Fail Goals + Printable Goal Setting Workbook

How to Set No-Fail Goals + Printable Goal Setting Workbook

You’ve heard of S.M.A.R.T. goals (specific, measurable, achievable, relevant, and time-bound) and setting that kind of goals a good start. But how do you make sure that you set yourself up for success in goal-setting? Set No-Fail Goals No-fail goals are goals that you know 

Gluten-Free Cake Batter Overnight Oats

Gluten-Free Cake Batter Overnight Oats

Ingredients:
2 cups oats (gluten-free)
2 cups milk of choice
1 tsp vanilla extract
2 tbsp maple syrup
2 tbsp coconut butter
2 tbsp cashew butter
Food coloring
1 tbsp sprinkles

Gluten-Free Cake Batter Bliss Bites

Gluten-Free Cake Batter Bliss Bites

 


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Gluten-Free Cake Batter Bliss Bite - Tayler Silfverduk DTR - #energyswirlbites #glutenfreecakebatter #glutenfreebirthdaycake #glutenfreecakebites #glutenfreecakeblissbites #glutenfreeblissbites #glutenfreeenergybites #glutenfreehealthysnacks #glutenfreedessert #glutenfreesprinkles #glutenfreecolorfulfood #glutenfreenobake #glutenfreesnack #glutenfreerecipe #colorfoods #blueswirlfood #blueswirl #rd2be #dietetics #nutrition #silfverduk #easysnackrecipe

I have come to the realization that I am obsessed with bliss bites. Especially these Birthday Cake Batter Bliss Bites.

They just make for a perfect snack. How can you not be obsessed with the adorable little guys?

Need I same more?

It’s colorful, fun, delicious, and filling. Not to mention they are perfect for lunches as a tasty treat! 


Want more cake batter flavored recipes? Check out my overnight oats and chia seed pudding recipes!

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Print Recipe
4.93 from 13 votes

Gluten-Free Cake Batter Bliss Bite

Prep Time10 mins
Total Time10 mins
Course: Breakfast, dessert, Holidays, Snacks
Cuisine: Dairy-Free, Gluten-Free, Holiday, Vegan / Plantbased
Servings: 10 balls
Calories: 126kcal

Ingredients

  • 1/3 cup shredded coconuts (or finely chopped nuts of choice)
  • 2/3 cup almond flour (or other gluten-free flour of choice)
  • 1 tbsp coconut butter
  • 1/3 cup cashew butter
  • 1/4 cup protein powder (I used vital proteins collagen)
  • 1 tsp Lemon Juice
  • 1/2 tsp vanilla extract
  • 1/4 cup maple syrup
  • sprinkles + extra shredded coconut for rolling bliss bites in

Instructions

  • In a large bowl add shredded coconut, almond flour, and protein powder
  • Mix until well combined
  • Slowly incorporate softened coconut butter and cashew butter
  • Once well combined, add in the lemon juice, vanilla, and maple syrup
  • Using your hand, knead until dough-like consistency is achieved
  • Let dough cool in the fridge for 10 minutes (so it's easier to work with)
  • Once chilled, roll dough into balls and coat with Color Kitchen sprinkles and coconut
  • Enjoy!

Notes

Affiliate Disclosure: This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link.

Gluten Free Cake Batter Chia Pod

Gluten Free Cake Batter Chia Pod

Ingredients:
2 cups milk of choice
1 tsp vanilla extract
1 tsp Lemon Juice
2 tbsp maple syrup
2 tbsp coconut butter
2 tbsp cashew butter
2/3 cup chia seeds
Pink food coloring (optional)
Sprinkles (optional)

Battle of the Gluten-Free Flours – Nameste vs. Pamela’s All-Purpose Flour – Biscuit Edition

Battle of the Gluten-Free Flours – Nameste vs. Pamela’s All-Purpose Flour – Biscuit Edition

My friend Autumn graduated from the Baking and Pastry Arts program at the Columbus State Community College (that’s right, we are both alumni of the amazing CSCC). One day after class last semester she came to me and said: “Tayler, I need to make these 

Easy Gluten-Free Sugar Cookies

Easy Gluten-Free Sugar Cookies

Easy Gluten-Free Sugar Cookies - Tayler Silfverduk DTR - #easyglutenfreecookies #glutenfreecookies #simpleglutenfreecookies #glutenfreesugarcookies #easysugarcookies #easyglutenfreesugarcookies #glutenfreeholidayrecipes #glutenfreeholidaydesserts #glutenfreeholidays #sugarcookies #easysugarcookies #glutenfreecookierecipe #glutenfreedessert #easyglutenfreedessert #glutenfreebakedgoods #glutenfreebaking #glutenfreeholidaybaking #dietetics #celiacdietitian #celiacfriendlyrecipe #celiacfriendlycookies


Gluten-free cookies are either so soft you wonder if someone actually baked the cookie or they are so hard you feel like you chewing stale crackers. Neither are the mouthfeel you want when biting into a cookie.

Honestly, I almost gave up on cookies. I mean how hard is it to find a cookie that isn’t hard as a rock or mushy like a banana?

When it comes to cookies, you want, no you need better than that. You want the edges to be crisp but not crumbly and the center to be soft but not gooey. A mouth-feel that has proven to be hard to achieve when it comes to gluten-free cookies.

However not to fear, I have developed a gluten-free sugar cookie recipe that is both crispy on the outside but soft on the inside without compromising the flavor (yeah I know, just when you thought it wasn’t possible, here I am with this beautiful gift of a recipe).

Not to mention this recipe is easy. The only thing that is hard about making these cookies is waiting for the dough to sit in the fridge (the anticipation really gets to you while you wait).

Comment below your favorite kind of cookie!


 

Easy Gluten-Free Sugar Cookies - Tayler Silfverduk DTR - #easyglutenfreecookies #glutenfreecookies #simpleglutenfreecookies #glutenfreesugarcookies #easysugarcookies #easyglutenfreesugarcookies #glutenfreeholidayrecipes #glutenfreeholidaydesserts #glutenfreeholidays #sugarcookies #easysugarcookies #glutenfreecookierecipe #glutenfreedessert #easyglutenfreedessert #glutenfreebakedgoods #glutenfreebaking #glutenfreeholidaybaking #dietetics #celiacdietitian #celiacfriendlyrecipe #celiacfriendlycookies
Print Recipe
4.88 from 8 votes

Easy Gluten-Free Sugar Cookies

Prep Time15 mins
Cook Time15 mins
Total Time1 hr
Course: dessert, Holidays, Snacks
Cuisine: Gluten-Free
Servings: 12 cookies

Ingredients

  • 1 cup sugar (room temperature)
  • 1/2 cup butter
  • 1 large egg
  • 1 tsp vanilla
  • 2 cup all-purpose gluten-free flour (I used a blend from Namaste Foods)
  • 1 tsp baking powder

Instructions

  • Preheat the oven to 350 degrees fahrenheit
  • In a medium-sized bowl, cream together the sugar and butter
  • Once well creamed, beat in the egg and vanilla
  • Once well combined, slowly add and mix in the all purpose flour and baking powder until a dough forms
  • Wrap sugar cookie dough in plastic wrap and let sit in the fridge for 15-30 minutes until firm
  • Once firm, portion out 1 tbsp sized cookies onto the cookie tray (make sure you flatten them into cookies) Alternatively, you can roll out the dough and shape the cookies with cookie cutters
  • Bake the tray of cookies for 10-15 minutes until the edges look slightly crispy and the middle is still soft (the edge may or may not be slightly brown)
  • Let cookies cool before enjoying or frosting

Notes

If you choose to for-go letting the cookie dough sit in the fridge for 30 minutes, know that the texture will be impacted. Letting the dough sit in the fridge is vital for the texture to come out just right.
Not to mention, if you do chill your cookie dough, it will make it so much easier to use cookie cutters on the sugar cookies!

To make the cookies dairy-free, coconut oil can be successfully substituted