Balanced Bartender
Stay healthy, Bar Meisters
Amie Ward The Healthtender
Howdy Pals!
2021 is moving right along, and we are officially in February—a most bountiful month, and one that is painfully too short for how critical the observances we celebrate within it are. February recognizes American Heart Month and Valentine's Day, but most importantly, it celebrates Black History Month. So today, I want to spend some time recognizing the brilliant contributions Black women and men have made to the world of wellness and a concept I am particularly adamant about, self-care.
- Scroll Down for More on Self Care
- Check out Amie's Cold Brew Carrot Cake Cup Cakes
- Join Amie for a Zoom Class!
Let's Talk About Self Care w/ Amie Ward
Chances are, you are familiar with this term, whether from its nearly 40 million hashtag uses on Instagram or Googling it during quarantine. At its core, self-care is the deliberate act of tending to your well-being, and it is a highly flexible concept since we each feed our soul in different ways. But the "treat yourself" mainstream culture we have seen take over these past 4-5 years is not exactly what early proponents were envisioning. Self-care has roots in 5th century BC Greece courtesy of Socrates, who suggested that people try nurturing their souls rather than chasing social ladders and wealth. Fast-forwarding a bit through history, the term would eventually be adopted in the United States in the early half of the 20th century by medical professionals advocating for patients in long-term care to develop a sense of autonomy, value, and worth. It was later explored as a healing application for people experiencing PTSD, which is essential today.
But it was the tireless work of Black Civil Rights and Women's Liberation activists that radicalized the ideology as a powerful means for survival and standing up to social injustices—especially racial discrimination within the healthcare system where marginalized communities lacked access to essential health services. Audre Lorde, a Black poet, and activist revolutionized self-care in her book, A Burst of Light: and Other Essays with the infamous quote, "Caring for myself is not self-indulgence. It is self-preservation, and that is an act of political warfare." Lorde and other activists like Angela Davis and Erika Huggins left indelible marks in the fight for racial equality, encouraging Black women and men to control their health as a pathway to freedom and liberation of their minds and body.
Let's Talk About Self Care w/ Amie Ward
Chances are, you are familiar with this term, whether from its nearly 40 million hashtag uses on Instagram or Googling it during quarantine. At its core, self-care is the deliberate act of tending to your well-being, and it is a highly flexible concept since we each feed our soul in different ways. But the "treat yourself" mainstream culture we have seen take over these past 4-5 years is not exactly what early proponents were envisioning. Self-care has roots in 5th century BC Greece courtesy of Socrates, who suggested that people try nurturing their souls rather than chasing social ladders and wealth. Fast-forwarding a bit through history, the term would eventually be adopted in the United States in the early half of the 20th century by medical professionals advocating for patients in long-term care to develop a sense of autonomy, value, and worth. It was later explored as a healing application for people experiencing PTSD, which is essential today.
But it was the tireless work of Black Civil Rights and Women's Liberation activists that radicalized the ideology as a powerful means for survival and standing up to social injustices—especially racial discrimination within the healthcare system where marginalized communities lacked access to essential health services. Audre Lorde, a Black poet, and activist revolutionized self-care in her book, A Burst of Light: and Other Essays with the infamous quote, "Caring for myself is not self-indulgence. It is self-preservation, and that is an act of political warfare." Lorde and other activists like Angela Davis and Erika Huggins left indelible marks in the fight for racial equality, encouraging Black women and men to control their health as a pathway to freedom and liberation of their minds and body.
The interpretation and act of self-care that advanced from Black activists' labor in the 1960s and 1970s are fundamental for people who participate in equity work, like those of us on the frontlines of hospitality. We nurture relationships, provide elaborate experiences, and feel fulfilled by doing so. But it can also be demanding and exhausting because it is emotionally, mentally, and physically laborious being "on" all of the time. If left unattended, fatigue can lead to stress, anxiety, and burnout. This is where routine self-care comes in. How can you take care of other people if you are not taking care of yourself? I encourage everyone to take time and reflect on what you have been doing to advocate for your well-being and honor history by making self-care a habit.
Thanks for tuning in! If you are looking for physical ways to care for yourself, Jägermeister and The Healthtender are back with another monthly movement challenge on Instagram! To honor American Heart Month and Valentine's Day, we will Jump Up the Volume of your heart! Complete 60 seconds of jumping jacks or jump rope, take a time-lapse video or a sweaty post-jump pic, tag @thehealthtender and @jagermeisterUSA, and use the hashtag #jmbalancedbartender. Head on over to my Instagram, @thehealthtender, for more details.
Stay balanced, my friends!
Amie Ward
Email: amie@thehealthtender.com

National Carrot Cake Day
Did you know that National Carrot Cake Day is celebrated on February 3rd of each year?! This underrated dessert most certainly deserves its own day. Below is a grain, gluten, and lactose-free take on a classic confection that incorporates Jägermeister Cold Brew for a delectable treat!
Dry Ingredients
- 2 cups Blanched Almond Flour, packed
- ½ cup Coconut Flour
- ½ cup Finely Shredded Coconut, unsweetened
- ⅓ cup Powdered Peanut Butter
- 1 tsp Baking Soda
- ½ tsp Baking Powder
- 1 tbsp Ground Pumpkin Pie Spice
- ½ tsp Salt
Wet Ingredients
- 4 Large Eggs, room temp
- ½ cup Coconut Nectar
- ½ cup Jägermeister Cold Brew
- For spirit-free use, ¼ cup Milk of Choice + additional ¼ cup Coconut Nectar
- 1 tsp Vanilla Extract
- ½ tsp Apple Cider Vinegar
- ⅓ cup Coconut Oil, melted and cooled
- 3 cups Shredded Carrots
- Optional Ingredients:
- ⅓ cup Golden Raisins,
- ⅓ cup Chopped Pecans
Frosting Ingredients
- 8oz Lactose-Free or Dairy-Free Cream Cheese
- 3 tbsp Lactose-Free or Dairy Free Butter
- 1 cup Powdered Monk Fruit Sugar
Instructions
- Preheat oven to 350°F and line a cupcake tray with paper liners.
- Mix dry ingredients and set aside. In a large bowl, whisk together all wet ingredients except carrots until incorporated.
- Add dry ingredients to wet ingredients until thoroughly combined. Stir in carrots, raisins, and nuts. Spoon batter into cupcake liners ¾ full and bake for 30 minutes.
- Make your frosting: In a chilled bowl of an electric mixer, whip cream cheese, butter, powdered sugar, and vanilla extract for 2-3 minutes until light and fluffy.
- Remove cupcakes and cool on a wire rack. Once fully cooled, frost cupcakes and top with pecans, coconut, and/or shredded carrot! Makes 30 cupcakes.
Nutritional Information
Serving Size: 1 cupcake, with frosting
Per Serving: Calories: 192; Total Fat: 13.5g; Saturated Fat: 5.4g; Cholesterol: 28mg; Sodium: 166mg; Carbohydrate: 20.2g; Dietary Fiber: 2g; Sugar: 15.4g; Protein: 3.8g

Amie Ward is a veteran bartender, exercise physiologist and has been outspoken on her fellow service industry members' health and wellness. When she is not pulling trucks and training for Strongwoman competitions, you can find Amie appreciating the finer things in life like Jägermeister.
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