The Heartbeet - by Hannah Updegraff

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The Heartbeet

by Hannah Updegraff

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March 20, 2021

Vegan Shamrock Shake

Reading Time: < 1 minute It’s St. Paddy’s Day month,...

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March 11, 2021

Spicy Herb Salad

Reading Time: 2 minutes With the weather getting warmer, I...

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February 27, 2021

The Heartbeet Latte

Reading Time: < 1 minute The Heartbeet Latte is the...

Hi there! My name is Hannah Updegraff. Welcome to my wellness blog where I combine my food and feelings! I’m the content creator, recipe developer, chef, and photographer behind the Heartbeet. I’m NYC based, drink matcha every morning, and love to travel. On my blog, you will find mostly plant-based recipes that are gluten-free and dairy-free. I also share my relationship to food and how it’s evolved into something beautiful. ♡

the.heartbeet

this time of year is always my favorite because of

this time of year is always my favorite because of the fresh start. even though you can always start at anytime there is still something so satisfying about it ☺️🍵

here are a few thoughts and reminders that I bring into this year 🤍

1. in any situation you can either lead with fear or love. if fear is present, choose again and let yourself feel love. if you want to stay motivated, love is always more powerful.
2. don’t let people place their fears on you. the only person your life has to make sense to is you. listen to your inner voice. you already know what you’re doing. this is loud when you focus on your breath and drown out the external voices that aren’t your own.
3. self-criticism will ask if you’re good enough while self-compassion asks what’s good for you? (read about this in self-compassion by Kristin Neff) whenever you feel stressed ask yourself what do you need now?
4. you can do hard things. just because something seems impossible or out of reach, the only way is through and you can end up surprising yourself.
5. prioritize your mental health and well being over everything. the rest will follow accordingly.

do you have anything to add to this list? please share below ☺️

loving my new @optiwater alkaline filter and I alr

loving my new @optiwater alkaline filter and I already notice such a difference in my water 💦 alkaline water is so beneficial if you have stomach issues (like me!) it has a higher ph with lower acidity and it’s also really good for glowy skin ☺️✨

I don’t believe in healed, I believe in healing

I don’t believe in healed, I believe in healing ~ It’s something that’s continuous. It’s not about getting rid of your issues. It’s walking alongside them while remembering they aren’t you but they will always be with you no matter how strong you get.

I haven’t been posting many recipes on here lately and it’s made me feel a lot better. I feel like so much of my transition from the ‘fashion world’ into the ‘food world’ has been about me proving to myself that I’m a healed person, when I’m not and probably never will be. this isn’t a bad thing either, it’s just a truth.

acting like food doesn’t bother me when in reality it has always stressed me out and it always will to some extent isn’t healing. I love making recipes for myself on my own time, but I live alone and am not comfortable having a lot of food in my house. sugar, rice, and most foods feed into my depression. I like to eat a lot of ‘boring’ foods. I have always been an incredibly sensitive person.

there is something powerful about owning your truth, even when you know it’s not what people want to see. it’s what people need to see. I still want to post recipes on here from time to time but I would never want to mislead people into thinking you have to be ‘healed’ in order to feel good in life. you don’t have to present yourself in the way that people want. trying to be healed has only made me feel more sick.

what is ~healing~ is constantly changing. right now for me, it’s yoga. yoga is the one thing that has never let me down. it’s never stressed me out and I always leave feeling like a better person.

what’s something that contributes to your healing? ~~

crustless apple pie 🤎 I went apple picking thi

crustless apple pie 🤎

I went apple picking this past weekend and it was so magical. the apples were sooo juicy and fragrant and I used some of the more beaten up ones for baking. for this little ‘pie’ (basically baked apples ahaha) you just need one apple and a tiny pie dish (I used about 6-7 inch radius).

the key to making this pie right (or any apple pie) is thiiiiinly sliced apples. peel them and then cut them veryyy thiiiiin. this is key bc they cook down faster and have more of a cozy taste. I am always sad when I eat an apple pie and there’s a big apple chunk that isn’t fully cooked 😭😅

I don’t use very much sugar in this recipe, but if you want more gooeyness then add more sugar to it. with the amount I use it is plenty sweet though 🍎✨

INGREDIENTS

~ 1 apple, thinly sliced
~ coconut oil
~ 1 tsp of coconut sugar (or more)
~ cinnamon (can never have too much)

INSTRUCTIONS

1. preheat the oven to 400 degrees. peel the apple and thinly slice it.
2. grease the bottom of the pie dish with coconut oil and fan out the apple slices.
3. after fanning out one layer in a circle, drizzle on coconut oil and add coconut sugar and cinnamon. I go crazy w the cinnamon on each layer.
4. then do the second layer and the same method again.
5. cook for 30-40 min in the oven.

this recipe is so easy and a perfect, light dessert. I prep it before eating dinner and let it cook while I have dinner so it’s ready and warm right afterwards 😌🤎

#theheartbeet #applepie #applepierecipe #pierecipe #glutenfreepie #applerecipes #applerecipe #glutenfreerecipe #cinnamonsugar #easydessertrecipe #dessertrecipe #glutenfreedessert #vegandesserts #vegandessertrecipes #guthealthy #guthealthcoach #simplerecipe #fallrecipe #fallrecipes

when do you feel the most like yourself? I notice

when do you feel the most like yourself?

I notice there are things that take me further away from myself and closer to myself. I made a list to come back to whenever I am feeling off. It’s important to always incorporate what makes you feel like YOU ✨

these are a few things that bring me closer to myself:

~ drinking matcha in the morning
~ dancing
~ moving in front of the camera
~ hot vinyasa yoga
~ stretching
~ sex
~ good shoes and bags
~ styling outfits
~ creating recipes
~ getting 8 hrs of sleep
~ taking photos/videos
~ finding new music I like
~ lighting my neroli candle

what makes you feel the most like yourself? It’s easy to get distracted with things that don’t serve ourselves sometimes. I find that doing anything sensual is helpful - today when I was making my matcha I loved all the rich aromas from whisking it into hot water. such a cozy feeling 😌🤍

#theheartbeet #guthealth #gutfeeling #holistichealing #holistichealth #matchamoment #matchalatte #matchamornings #matchatea #followyourintuition #intuitiveguidance #intuitivehealing

the Instagram break yesterday reminded me of how f

the Instagram break yesterday reminded me of how fragile all of this is. social media could really be gone before our eyes. all of the work and money put into it could be gone at the blink of an eye. pretty crazy to think about but also empowering in a sense too.

It’s so easy to go on Instagram and think what will do well? what will people respond to? what will get me views? and so on. it’s only natural to think that, especially if you’re building a business. but when all of that is stripped away, what is left? what is at the core of what you’re doing? what is beautiful to you when no one is watching?

that is your passion.

keep doing that. and if you haven’t yet, start 🤍

#theheartbeet #guthealth #guthealthcoach #gutfeeling #200hrytt #theuniversehasyourback #thepowerofnow #trustyourintuition #followyourintuition #followyourpassions #glutenfreedairyfree #glutenfreelife #glutenfreerecipe #loveyourself

a little bit of life lately 🙃🤍 and the firs

a little bit of life lately 🙃🤍

and the first quote isn’t a picture that I’ve taken, but something that makes me think. what would happen if we surrendered to our goals and desires? I don’t mean give up on them or stop working towards them, but releasing the energy of control behind them. surrendering.

control is an illusion that causes anxiety and resistance. It can cloud the beauty of the present moment. how does it feel when you completely let go of the outcome? how does it feel when you notice the fears in your life, but release them instead? when we lead our lives without a strong attachment to our goals and desires, things unfold the way they are supposed to. you may not be exactly where you want, but you are exactly where you need to be. keep going and trust the universe. there is already so much beauty around you 🖤

#theheartbeet #mindbody #mindbodyconnection #pinkquotes #pinkquote #guthealth #guthealthcoach #holistichealthcoach #iinhealthcoach #matchamoment #glutenfreedairyfree #recipedeveloper #intuitivehealing #intuitivehealer

completely devastated that I broke my favorite mug

completely devastated that I broke my favorite mug this morning. I know it’s just a mug, but this mug symbolizes peace during such a weird/uncertain year. It was a special part of my morning routine that brought me so much joy. the soft (pink, white, and beige) colors on it together with the green are my favorite. drinking my morning matcha is a spiritual experience for me. I sit in my window and no matter what is ahead of me in the day, I know this part of the morning is something I can always look forward to. I sit there and enjoy the beauty of the drink. I stare at the bubbles in my matcha with my hand in the pink loop handle and feel inspired.

when the mug shattered on the floor, a couple (hundred) tears were shed. I thought about how crazy is it that I’m a 28 year old woman crying over ceramic. but it’s the mundane things that make each day the most beautiful - whether it’s drinking matcha out of your favorite mug, your morning walk, a phone call with a friend, or picking out sweet potatoes at the store. those ‘mundane’ things hold much more weight then you think. it’s what makes life stupid and enjoyable. it’s not about solving anything, figuring out your career or relationships, or even remembering. it’s about all the things that take you away from that. it’s making life beautiful in the present moment to the best of your ability 🤍

single-pointed focus ♥ happy september! after a

single-pointed focus ♥

happy september! after a much needed break, I am planning out my goals for this month. do you ever just have so many ideas that you don’t even know where to start? it’s both a blessing and a curse to have so many ideas and goals. and I am the type of person that works on multiple things, but it can also lead to so much overwhelm.

it’s good to check in with your goals and assess what is ~realistic~ to get done in a certain period of time, so I’ve been organizing them in my notes and putting each goal in a different category.

I listed all of my goals in my notes and things I want to accomplish. then I selected my top three goals (things I want to accomplish in a 6 month period). I don’t delete the other goals, but keep them on the longer list of things I will either add on later or begin in small ways if my time allows it.

this reduces so much stress and keeps my mind happy and so clear. how do you guys organize your goals? in my experience, I achieve more when I have single-pointed focus. too many goals = too much mental clutter and less energy. working on my goals in an organized way = mental clarity, peacefulness, and energy 🤍

#theheartbeet #heartbeet #pinacolada #glutenfreedairyfree #guthealth #guthealthy #guthealing #organizedlife #gfdf #dfgf #dfgfbabes #glutenfreerecipe #dairyfreerecipes #prioritizeyourself #prioritizeyourhealth #intuitiveeatingjourney #internalcues #endofsummerfeeling #smoothierecipes

warm delicata salad ♥ it’s delicata szn and t

warm delicata salad ♥

it’s delicata szn and this is one of my favorite salads : ) eating lots of veggies helps me with my mental health and achieving my goals.

I was listening to a ted talk by reggie rivers and he says that if you want to achieve a goal, don’t focus on them. focus on the behavior instead. I love this way of thinking because it’s important to embody your goals daily, even if you have not reached them completely 💚

SALAD
* a handful of arugula
* microgreens
* pumpkin seeds
* delicata squash, roasted in rosemary, olive oil, s + p
* brussels, roasted in nutritional yeast, olive oil, s + p
* pesto of choice

DRESSING
* one heaping big spoon of tahini
* 3 tablespoons of cranberry juice

INSTRUCTIONS
1. preheat the oven to 400 degrees. chop the delicata squash by cutting off the top and bottom and then cutting that in half. scoop out the seeds with a spoon. cut each half into another half and cut into thin pieces. mix in a bowl with rosemary, olive oil, and salt and pepper. spread out onto parchment paper.
2. cut the Brussels by cutting off the bottom and then cutting them into halves. mix in a bowl with olive oil, nutritional yeast, and salt and pepper. add onto the parchment and spread them out next to the delicata. roast for 30 minutes.
3. put a handful of arugula into a bowl with microgreens, pumpkin seeds, pesto, and finally the Brussels and delicata.
4. create the easy dressing in a cup by mixing the tahini and cranberry juice with a fork and it’s done! 🥰

#theheartbeet #heartbeet #delicata #delicataseason #delicatasquash #fallsalad #endofsummersalad #glutenfreedairyfree #gfdf #dfgfbabes #plantbasedpower #plantbasedliving #roastedveggies #glutenfreerecipe #guthealthcoach #guthealthy

photo dump of this past week in la 🫂🍵 it wa

photo dump of this past week in la 🫂🍵

it was such a nostalgic trip since I haven’t been back in so long. I lived in la for about 3 years after high school. I signed to an agency and began my modeling career. It was full of many ups and downs. I spent probably on average 6 hours a day in my car going to castings or jobs. met a lot of amazing people. met a lot of fake people too. this city taught me so much about myself. it took me to some of the darkest places. at that point in my life I was the unhealthiest I’ve ever been. I was on a yo-yo of starving myself and binging, constantly striving for perfection in my work and I would continue to let it poison me.

it took me years to undo my eating disorders. I was constantly flirting with death. it was so mentally draining and debilitating to live with and it worries me for young women and young women in the entertainment industry. some people see it as just wanting to be thin, but it is really about control. eating disorders can stop you from seeing the good things around you too.

when I visited this time around, I got to see so many people that I love. I went hiking, I went to the beach and all my favorite spots. and then I remembered how when I lived there, I was only focusing on numbers. and how I let it consume me. experiencing la in a different way makes me realize how much growth there has been.

🤍 I always prioritize my mental health now. If I can’t be healthy in my work, then it’s either not for me or I create a boundary.
🤍 I don’t let food consume my thoughts. self-love starts with showing yourself love even when you don’t like yourself. when I speak kindness into my body and mind, I achieve all that I want.
🤍 I am selective on my company. I surround myself with compassionate people that operate on the same frequency as me.

if you are struggling with your relationship to food and your body, you are not alone. there are other people that do the same “shameful” and “disgusting” things as I would have labeled them myself. give yourself patience. if you chronically harm yourself, you are still deserving of love. there is light at the end of the tunnel and I’m always a DM away ✨

#theheartbeet

details details details ♥ noticing the little,

details details details ♥

noticing the little, beautiful details of every day life is what brings me so much joy. the way the matcha fizz surrounds the glassy, green ice. so so beautiful. I love my mornings to be slow like this. noticing and enjoying which keeps me present for the day. all of the outside noise doesn’t really matter. how are you accessing your peace? what do you notice in the details? 🤍🍵

#theheartbeet #heartbeet #matcha #matchalatte #matchalove #matchalover #matcharecipes #dairyfreerecipes #glutenfreedairyfree #gfdf #dfgfbabes #dfgf #guthealth #guthealthcoach #guthealthcoaching #intuitiveeating #intuitiveeater #powerofnow

swipe to see a delicious smoothie recipe : ) I’

swipe to see a delicious smoothie recipe : )

I’ve been in the smoothie mood so much lately and it’s such a great way to get in some protein and fiber. this one has such a calming effect to it and for some reason it tastes like a cake to me, hence the name ☺️💜

blueberry lavender cake smoothie ♡

INGREDIENTS
♡ 1-1.5 bananas, frozen
♡ blueberries frozen
♡ culinary lavender (I use about 1 tbsp)
♡ 1 tbsp of tahini
♡ a splash of dairy-free milk
♡ optional - scoop of vanilla protein powder. I use four sigmatic.

INSTRUCTIONS
♡ blend everything together in the blender and enjoy : )

#theheartbeet #heartbeet #lavendersmoothie #blueberrylavender #smoothiebowl #anxietyrelieftips #smoothiebowlrecipe #smoothiebowlrecipes #glutenfreedairyfree #glutenfreedairyfreelife #dairyfreesmoothie #vegansmoothie #guthealth #guthealthcoach #trustyourgut #trustyourintuition #dfgfbabes #dfgf #gfdf

don’t look back. don’t think too much about th

don’t look back. don’t think too much about things you’ve done in the past or decisions you’ve already made. keep growing and moving forward. feel more and more like yourself each day by moving towards your curiosities and what sparks joy for you. be in your body and in this moment. it’s beautiful. to me, a deeper understanding of the self = happiness. you are never really lost, you’re just getting closer to who you really are 🤍

spicy herb salad ♡

SALAD
♡ handfuls of arugula
♡ microgreens
♡ hemp seeds
♡ handful of cilantro and dill (equal parts)
♡ mint leaves (1/4 the amount of cilantro and dill)
♡ 1/2 avocado, diced
♡ 3 radishes, thinly sliced into sticks

DRESSING
♡ 2 tablespoons of tahini
♡ 2 tablespoons of lemon juice
♡ 2 tablespoons of apple cider vinegar
♡ 1 teaspoon of crushed red pepper

INSTRUCTIONS
1. wash the greens and chop the salad ingredients. rip apart the herb leaves to bring out more fragrance. put all the salad ingredients into a large bowl and set aside.
2. mix the salad dressing ingredients into a separate bowl. pour into the salad ingredients bowl. put your hands into the bowl and toss the ingredients lightly to mix and cover with dressing. then serve onto a plate : )

NOTES
the dressing may be a lot so just 1/2 the recipe if you don’t want too much : ) flowers would be beautiful with this and also a little bit of lemon zest could be nice too : )

#saladrecipe #theheartbeet #heartbeet #spicyherbsalad #spicysalad #saladrecipes #glutenfreedairyfree #glutenfreedairyfreelife #herbsandspices #saladideas #saladlover #dfgfbabes #dfgf #gfdf #vegansalad #vegansalads

orange scone smoothie 💛🍊 orange scones are

orange scone smoothie 💛🍊

orange scones are a childhood favorite of mine and I’ve gotten such a craving for them these days, so I decided to make an orange scone smoothie with protein. this is probably one of my favorite recipes I’ve ever made just bc of how much it resembles orange scones. I’m going to be eating this on repeat for a while and it takes barely any time to make 🧡

INGREDIENTS

🧡 1.5 - 2 bananas, super frozen
🧡 a splash of dairy-free milk
🧡 1 tsp of orange zest
🧡 a big spoon or tbsp or tahini
🧡 1 scoop of vanilla protein powder (I used four sigmatic)

INSTRUCTIONS

💛 freeze the bananas, zest the orange, and add all ingredients to the blender. blend on high and add more milk when needed but not too much (we want it creamy and dreamy 😌) and optional, garnish with orange zest and edible flowers. I could see bee pollen being amazing with this too 🧡✨

#theheartbeet #heartbeet #orangescone #orangesconesmoothie #orangescones #orangesmoothie #smoothierecipe #glutenfreedairyfree #dfgfbabes #dairyfreerecipes #vegansmoothie #vegansmoothies #glutenfreedessert #glutenfreedesserts #orangerecipe #edibleflowers #edibleflowers #ediblegarden #heartbeet #orangezest

I’ve always been drawn to and inspired by flower

I’ve always been drawn to and inspired by flowers. they’re all so beautiful and so different. whenever I miss things too much or spend time feeling sorry for myself, I remember that there so many new situations, places, and people that I have never experienced or known. It’s kind of like the magic of smelling new flowers, finding ones you like, and letting the aroma fill your home. this is why it’s my ritual to go flower watching/shopping and sprinkle them on my food (if edible lol). they represent something new and this keeps me so energized and inspired. what keeps you inspired?

btw, these are feverfew flowers 🌼

#theheartbeet #heartbeet #feverfew #feverfewflowers #edibleflowers #edibleflower #flowerpower #flowerpower🌸 #flowerwatching #hanami #🌼🌼🌼 #bouquetofflowers #powerofnow #guthealth #vagaltone #flowersheal

I’ve been working on my gut health certification

I’ve been working on my gut health certification since february and it’s what has resonated with me the most around food. sometimes it feels like my life has just been centered around food, but in very distorted ways.

first with modeling - trying to maintain measurements with very little information about nutrition and wellness turned into disordered eating really quickly.

then with IIN - I became a health coach and this was actually a breakthrough for me. It gave me enough strength to leave a job that wasn’t serving me but I still was struggling with addictive and disordered behaviors around food.

culinary school/ working as a cook - this was my ‘fuck it’ phase. although I learned how to cook and loved it, at this time in my life I felt so unhealthy and inflamed because I went from caring about my body too much to not caring at all. I had an ‘all or nothing’ mentality.

this carried on in my undergrad in food studies. I honestly felt pretty lost with everything and disconnected from myself.

in the pandemic, I started making recipes for my blog/this account and enjoyed it but creating so many recipes quickly made me feel stressed because trying too many different foods upsets my stomach.

there’s something very isolating about having food insensitivities/reflux issues and I am so grateful to have signed up for the gut health coaching course at IIN. I feel that there isn’t enough conversation around it or it’s not taken as seriously because it isn’t a disease or illness. but an inflamed gut can contribute to this and it’s important to take your happiness seriously and demand it every day.

I say no to gluten, dairy, too many sweets, and eating close to bed time. everyone’s happiness looks different, but the point is to demand it, so you can achieve your goals 💓

I would be happy to help you with gut health issues and I’m just a DM away ✨

#theheartbeet #heartbeet #guthealth #guthealthmatters #guthealthcoach #guthealthy #guthealthiseverything #guthealthiskey #microbiome #microbiota #microbes #gutmicrobiome #guthealthcoaching #matchalatte #glutenfreedairyfree #dfgf #gfdf #guthealthrecipes

my birthday cake: my depression meets my own roman

my birthday cake: my depression meets my own romanticism. it didn’t turn out exactly how I wanted it to, but it’s still pretty cool. it’s gluten-free/dairy-free matcha buttercream icing with dfgf yellow cake. also topped with feverfew and the chamomile I’ve been growing 😌 yay for putting blossoms on everything and still being alive! 🥰🌸 #28

to eat without fear is such a beautiful thing to b

to eat without fear is such a beautiful thing to be able to do. for so long, eating used to feel like a stressful thing for me and if you feel like this, you are not alone.

today I felt really triggered and felt myself falling back into my old mindset. and it makes more than food stressful. just showing up in life can be a difficult thing at times.

but it’s important to come back to yourself in those painful times. you are the only way out of them. and I was reminded that today in yoga. my teacher said sometimes life is going to be difficult and uncomfortable but it’s about knowing there is a sanctuary within yourself. when everything outside of you feels like too much, go within.

so if there is anything that is bothering you today, go within and know you can always access peace there. despite all the hate, heartbreak, and trauma. people are always going to have their opinions of you. you may be too this or too that. you may never be considered ‘good enough.’ but you get to decide if these voices matter or not. and when they do matter to you a little too much, you have to choose again.

today I pushed myself away from those outside thoughts. I heard all of those voices that weren’t mine and they didn’t destruct me. my favorite pose to practice this in is plank. I may want to give up, but I can’t. when I am focusing on slowing my breath while my heart rate is high, I think of it as everything in life beating me down, but it can’t because I am the boss. it’s a beautiful place where I can access my peace and my power. and until I become exhausted I remember that I’m not who I used to be.

I’m not a timid, naive girl that is incentivized to not work out or eat. I am not influenced too strongly by others. I don’t have any patience for misogyny, sexism, or anything that makes women hate themselves for existing.

If you read this far, I hope you eat a meal that makes you feel good today. you are powerful and strong even when you feel like shit 🖤

#theheartbeet #heartbeet #delicatasquash #edrecoveryjourney #edrecoveryquotes #vinyasayoga #gowithin #gowithyourgut #depressionposts #loveyourbodynow #innerstrength #powerofnow #poweroflove #emotionalhealing

the universe is always whispering messages to you.

the universe is always whispering messages to you. get quiet and make sure you’re listening. step into your intuition. step into your power 💗

#theheartbeet #heartbeet #glutenfreedairyfree #gfdf #gfdfbabes #glutenfreerecipes #dairyfreerecipes #nycfoodies #nycyoga #nycvinyasa #vinyasayogaflow #nycvegan #nycglutenfree #glutenfreenyc #dairyfreenyc #guthealth #guthealthcoach #guthealthiseverything #guthealthrecipes #microbiomehealth #intuitivehealing #intuitivehealth

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