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The BodyKind Project

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steady_energy_bowl.jpg

Steady Energy Bowl

  • ​

    • 1 cup cooked mixed-grain rice

    • ½ cup legumes of your choice

    • Salmon or tuna

    • 1 egg

    • 200g vegetables of your choice:

    Kale
    Avocado
    Spinach
    Butternut squash
    Zucchini
    Mushrooms

    Carrots​

    • Soy sauce

    • Sesame Oil

    • Scallion

    • Sugar

    ​

  • 1. Carbs: Cook 1 cup of mix grain rice using a rice cooker (30min)

    2. Protein: Marinate the salmon for 15min and pan-fry it/open and drain out the water or oil from the canned tuna

    3. Veggies: Boil Spinach (2.5 min) /Butternut Squash (15min) / Zuchinni (2min)/ Carrot (3min) in water; pan fry mushrooms; cut avocado; wash kale

    4. Egg: Cook it whatever way you want!

    5. Mix 2 tsp soysauce, 0.5 tsp sesame oil, 1 tsp sugar, Scallion, and 1tsp warm water

    6. Put them in a bowl and enjoy!

    ​

  •  

    🌾 Complex Carbohydrates

    Found in: Mixed-grain rice, legumes

    • Helps stabilize blood sugar

    • Provides consistent energy to the brain

    • May reduce irritability associated with energy crashes

    🐟 Omega-3 Fatty Acids
    Found in: Salmon, tuna

    • Supports brain health

    • Helps regulate serotonin and dopamine activity

    • May reduce inflammation associated with mood disturbances

    🥬 Magnesium & B Vitamins
    Found in: Leafy greens, legumes, eggs

    • Supports nervous system function

    • Contributes to neurotransmitter production

    • Helps support emotional regulation

    ​

  • Show care not only to others, but also to your own emotions.

Steady Energy Bowl

  •  

    • 1 cup cooked mixed-grain rice

    • ½ cup legumes of your choice

    • Salmon or tuna

    • 1 egg

    • 200g vegetables of your choice:

    Kale
    Avocado
    Spinach
    Butternut squash
    Zucchini
    Mushrooms
    Carrots

    ​

  •  

    🌾 Complex Carbohydrates

    Found in: Mixed-grain rice, legumes

    • Helps stabilize blood sugar

    • Provides consistent energy to the brain

    • May reduce irritability associated with energy crashes

    🐟 Omega-3 Fatty Acids
    Found in: Salmon, tuna

    • Supports brain health

    • Helps regulate serotonin and dopamine activity

    • May reduce inflammation associated with mood disturbances

    🥬 Magnesium & B Vitamins
    Found in: Leafy greens, legumes, eggs

    • Supports nervous system function

    • Contributes to neurotransmitter production

    • Helps support emotional regulation

    ​

  • Show care not only to others, but also to your own emotions.

cacao_calm_cookie.jpg

Cocoa Calm Oat Cookie

  • ​​

    • 120g rolled oats

    • 15g flaxseeds

    • 70g dark chocolate (65–85%)

    • 3g baking soda

    • Pinch of salt

    • 1 egg

    • 1 ripe banana

    • 40g butter or olive oil

    ​

  • 1. Preheat the oven to 175°C / 350°F

    2. In a mixing bowl, mash the ripe banana thoroughly with a fork until mostly smooth.

    3. Beat in the egg.

    4. Add 40 g melted butter (cooled slightly) or 40 g olive oil.

    5. Mix until combined.

    6. Stir in the oats, flaxseeds, baking soda, and salt.

    7. Mix until you have a thick, sticky dough.

    8. Add the dark chocolate (chopped into small pieces) into the dough.

    9. Let it sit for 10min

    10. Shape the dough onto the baking sheet

    11. Bring it into the oven and bake for 15min 

    ​

  •  

    🌾 Serotonin-Supporting Carbohydrates

    Found in: Oats

    • Provide tryptophan, an amino acid used to produce serotonin

    • Support mood balance and emotional well-being

    🍫 Magnesium for Calm

    Found in: Dark chocolate

    • Supports nervous system regulation

    • Helps regulate stress responses

    • May promote relaxation and restful sleep

    🌱 Omega-3 Fatty Acids

    Found in: Flaxseeds

    • Support brain health

    • Help regulate serotonin and dopamine activity

    • May reduce inflammation associated with mood disturbances

    ​

  • Take a bite and breathe. It is okay to pause for a while.

Steady Energy Bowl

  •  

    • 1 cup cooked mixed-grain rice

    • ½ cup legumes of your choice

    • Salmon or tuna

    • 1 egg

    • 200g vegetables of your choice:

    Kale
    Avocado
    Spinach
    Butternut squash
    Zucchini
    Mushrooms
    Carrots

    ​

  •  

    🌾 Complex Carbohydrates

    Found in: Mixed-grain rice, legumes

    • Helps stabilize blood sugar

    • Provides consistent energy to the brain

    • May reduce irritability associated with energy crashes

    🐟 Omega-3 Fatty Acids
    Found in: Salmon, tuna

    • Supports brain health

    • Helps regulate serotonin and dopamine activity

    • May reduce inflammation associated with mood disturbances

    🥬 Magnesium & B Vitamins
    Found in: Leafy greens, legumes, eggs

    • Supports nervous system function

    • Contributes to neurotransmitter production

    • Helps support emotional regulation

    ​

  • Show care not only to others, but also to your own emotions.

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