Today is a super special day: it’s National Joy(germ) Day! The germ part threw me for a loop, until I found their mission which is to laugh, smile, be kind, inspire and spread the one type of germ that is good for everyone to catch! I’m in! I hope today’s Scrolls does just that for you, and for anyone you choose to share it with. I love hearing when you’re inspired to try a new recipe, or maybe a new movement goal; and I always love when you comment with what speaks to you in our quotes of the week or favorite finds at the bottom. We’re so grateful you’re here!

Meals

It’s all about the buckwheat, baby. We all love a good banana bread, but sometimes you’re looking for a new flavor profile (or a way to sneak your picky first grader even more nutrients). I love using buckwheat as a flour alternative for its fiber, protein, and super boost of antioxidants! It’s also been proven to help prevent heart disease, improve digestion, and it even aids in weight loss. Check out our easy, extra delicious + nutritious banana bread recipe, here!

Movement

We’ve heard this a million times: out of sight, out of mind. I’m working on applying this both ways as I try to form new habits this year. One of them is for all of the sweet treats I whip up as I develop new recipes. Naturally, I need to try the finished product to tweak it here and there, but I do not need to try it 6 times to know if it’s good 😅. So I’ve been putting them in another room, and it really works. What you don’t see, you don’t do.

And that theory applies for my weights, too. So knowing that I spend a lot of time in the kitchen, I decided to put my weights front and center on the counter, where I can pick them up and get in several quick sets throughout the day. I do weighted punches when I’m blending our smoothies in the morning, bicep curls or shoulders as I walk by to heat up the tea kettle, a few weighted touch and raise sets when I have dinner in the oven…whatever I’m in the mood for at the time. Do I love seeing weights in my kitchen? Not really 😆. It gives my neat freak tendencies a touch of anxiety. But the rewards far outweigh any of that. My body has started to crave it, where I actually look forward to the quick bursts of energy, and it is such a nice way to remind yourself to get up and move!

Mindset

More

Even short bursts of exercise may extend your life.

The one (free!) app we all need on our phone. 10/10!

The Best Self-Care Techniques for Your Personality Type. Which one of the Big 5 are you? (I think I’m O+C)

How long it should take you to eat for optimal digestion.

Health Experts Really Want You To Stop Storing Your Cooking Oil In This Spot (guilty 🙋🏼‍♀️)

41 Fun Ideas to Bust Winter Boredom

A new-to-me place for book recommendations: Shelf Life.

This has been on my wish-list for a while. The power of food as medicine!

Doing Dry January? You Might Be Doing Your Gut Health a Favor—An Expert Explains.

I LOVE this idea: The Secret Power of the 8-Minute Phone Call.

This vegan soup recipe looks delicious – making it tonight with fresh sourdough!

Insightful & inspiring: How Adaptive Athlete Jesi Is Helping the Disabled Community Gain Independence Through Fitness

Have an extraordinary rest of your Sunday! We have some fun posts to share this week – a vegan + GF What We Eat in a Day, a round-up of inspiring, informative podcasts we’ve been loving, and self-care save vs. splurge! Thank you for spending time with us building the Well of JOY!