Making My Dreams a Reality

DBT Handbook

Dialectical Behavior Therapy (DBT) is a form of therapy created by Marsha Linehan, PhD. It is a modified version Cognitive Behavioral Therapy (CBT) with a focus on Mindfulness, which is pulled from Eastern mindfulness techniques. DBT was originally created to treat chronically suicidal and self-injuring individuals with Borderline Personality Disorder (BPD), but has since been proven effective for many other mental illnesses including, but not limited to: depression, anxiety, PTSD, eating disorders, substance abuse, bipolar disorder, and self-injurers.

more info on DBT here and here

I first learned DBT two years ago at Timberline Knolls when I did residential, and it helped so much that I did a DBT intensive outpatient program when I got home from there. After “graduating” from my IOP, I created my own version of our DBT handbook that I could keep forever, basically. It took a long time- 28 pages- but it was worth it!

Green Tea & Spinach Protein Smoothie. This was my first time making a smoothie with frozen spinach and I have to say fresh is definitely better. While I liked the added frostiness, fresh is just a much lighter flavor. That said, I’m a sucker for green tea and this is just bursting with it!

Blend up: 1 frozen banana 1/2 cup fresh spinach (or 1/4 cup frozen) 2-3 tsp matcha green tea 1-2 packets truvia(or 1-2 tsp agave) 1 scoop of your favorite protein powder 1/2 cup water 1/2 cup soy milk

Topped with: shredded coconut • golden raisins • chia seeds

Mushrooms are one of my favorite foods, even though they can go wrong (very wrong), when done right they’re hearty and satisfying and flavorful and delicious. These mushrooms are in that so-much-yum category and super easy to make. I’m tossing mine with quinoa and homemade hummus but roasted veggies are always great with brown rice, in salads, tossed in pasta, or just plain old snacked on! Happy roasting! :)

Strawberry Nice-Cream Breakfast Bowl! I’m actually surprised my blender was able to make something this thick and creamy haha!

1/2 fresh banana 3/4 cup frozen strawberries 1/3 cup frozen pineapple 1/4 cup mango juice 1/4 cup soy milk 1/4 water A few drops of pure vanilla 1 Tbsp agave or 1-2 packets Truvia