Quote of the Day

Hey everyone,
 I just absolutely love this quote and wanted to share it:

I believe that all too often people are afraid to speak their minds and say how they truly feel because they fear making someone upset and creating unwanted tension or drama. Even more so I believe that people are afraid to say how they feel because they think that it will come out weak and therefore sound stupid. This quote hits home with me because I am reminded that even when I speak my mind and my voice shakes, at least I am honoring my own thoughts and believe in myself enough to speak up and challenge others when I disagree with what they are saying or feel put down by their words. It reminds me that I don't have to be the biggest in the room to take a stand for something or someone.

"Healthy" Doesn't Always Have to Mean "Expensive"

I think sometimes when a diet or lifestyle is coined "healthy" that it is also perceived to be a lifestyle that is "expensive" and therefore "unattainable" unless you have tons of money to spend on the newest trend of super food that is sworn to help improve your life and make you look ten years younger.
I am here to tell you that that isn't true. Being healthy can mean expensive, but it doesn't always have to be by any stretch.
Here are seven ways to improve your health on a budget:

1. Eat out less. This is one of the best tips I can suggest. By eating out just one less time a week and substituting it with something prepared at home, it is possible to save upwards of 50,000 calories a year!

2. Shop the sales. There is no need to be a Whole Foods junky. While Whole Foods is an absolutely amazing store, its a little costly, especially for those on a budget! You also don't need to buy the 6 dollar quart sized containers of blueberries to feel like you are benefitting your body. Go take a gander around that produce section of your store and only buy the cheap fruits and veggies. Bananas, apples, romaine, green beans, and oranges always seem to be cheap at least where I live so I consistently stock up on those things because I don't feel like breaking the bank on a 6 dollar papaya ya know? And when those blueberries are on sale, stock up when they are cheap and just freeze the ones you don't eat for smoothies later on! The freezer is a great tool for budget shopping. You can also make lots of veggie soups and sauces with the on sale veggies and pull them out later when you need them. There are all sorts of ways to eat a variety of fresh food and stretch your dollar!

3. Eat an apple instead (or at least before) you feel the 3 pm coffee run sneaking up. Apples have been termed as "natures energy drink" and for good reason. Their natural sugars wake you up without the intense crash that processed sweeteners and caffeine will give you. Studies have also shown that crunching on something when you are tired stimulates the brain and wakes it up as well. Even if you can't bear to skip your afternoon latte, at least include the apple too! Your body will thank you.

4. Drink plenty of water. I know this is very verbatim, but did you know that most people walk around chronically dehydrated without even realizing it? When your body has even the slightest inkling of dehydration, its ability to perform significantly drops, mood swings occur, and brain function decreases! These all cause us to eat more because many people perceive dehydration as hunger, therefore loading on more calories to have to burn off later, when all they really need is a big glass of water to satisfy them!

5. Park further away, take the stairs, or find reasons to move. Sitting is extremely detrimental to our health. Studies have shown that the more you sit, the bigger chance you have of developing cardiovascular disease. So walk! go run! Just don't sit if you don't have to! When you park at work, try parking farther in the back so you just walk a little further. Or maybe when you get an office call stand up while you are taking it instead of staying in your chair. Schedule walking meetings with co-workers so you can get a breather instead of zoning out at a conference table. Exercise doesn't mean just one session of 30 minutes each day, it can be all these little efforts added up too.

6. You don't need a fancy gym membership! You can workout at home. Shocker right? All you need is motivation and determination. Sure the gym is fun to go to and makes you feel a little bit awesome walking in and seeing all those fancy machines. But you really don't need to shell out all of that dough just to break a sweat. I personally believe that if you have shorts, a t-shirt, and a good pair of exercise shoes that you can get in shape just as well as all those gym rats. Go on a jog around the block or grab a friend and walk to the nearest coffee shop and back. Go get on your Pinterest account and pin a bunch of at home work out ideas! Exercise can be free and effective.

7. Substitute. What I mean is this: you do not need to cut out all sugar, processed foods, fats and carbs to get healthier. That's the ultimate goal but honestly, its difficult. So start small. Instead of having a soda every day, substitute it for a flavored sparkling water so you still get the taste and the carbonation that makes soda so enjoyable but without the calories. Or maybe instead of eating white bread sandwiches, buy whole wheat to get the extra good grains. Health food isn't all bland and gross, some is actually really yummy! Again, go onto that Pinterest account or Google ways to substitute your favorite junk foods for ones a little better. It doesn't have to be all or nothing with eating healthy!

I hope you enjoyed these tips and found them helpful!



Credits:
http://haveanamasteblog.com/2011/08/apples-vs-caffeine-how-apples-can-help-keep-you-awake/
http://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html

Best Lunch Ever!

 

Basically, what you see before you is about as close to heaven as you can come in one lunch. Okay, maybe that was a little overboard, but it was the most delicious lunch I have had in a long time! I don't know what it is about this lunch but it just hit the spot. Starting from left to right there is quinoa with a sprinkle of parmesan, on top a bowl of my chia seed pudding, a bowl of fresh cut up mango, strawberries, and blackberries, and a purple cabbage salad (all you do is cut up some purple cabbage and squeeze a wedge of lemon over it with a drizzle of olive oil and a sprinkle of sea salt or Himalayan pink salt! Easy and sooo yummy!) . It was such a nutritious and filling meal that I can't wait to make it again! What are your favorite lunches?

Chia Seed Pudding

Chia seed pudding has been all the rage lately because of the substantial benefits that chia seeds provide your health. Some of these benefits are keeping a healthy nervous system, strong bones, shiny hair, regulating metabolism, promoting healthy red blood cells, and healthy skin. There is a ton of calcium, omega-3 fatty acids, magnesium, iron and more in these little seeds that do wonders for our health.

My take on chia seed pudding is so simple you could do it in your sleep! really! okay, maybe not. But its still super easy:)

Here is what you'll need:

1/2 cup chia seeds
2 cups almond milk*
1/2 tablespoon raw cacao (or just cocoa powder)..... optional
1/8 teaspoon vanilla extract
1/2 teaspoon of stevia liquid or powder (some people like to use a tbsp. of maple syrup or agave, but I don't like too much sugar or sweetness)

*I choose almond milk because I prefer the taste over cows milk or coconut milk, but use whichever you like! I also choose "original" flavor for this recipe because of the extra sweetness, but unsweetened works great too and is a tad bit healthier!:)

 

First mix your chia seeds and milk in a medium sized bowl. Make sure all the chia seeds get covered with the milk and mixed in!

 

 

Next I mix in my cocao! Also make sure that this is very well mixed or else you will have random lumps of powder in your pudding.

 

 

Then stir in your vanilla!!

 

 

Lastly, put in your stevia or maple syrup or whatever sweetener you prefer!

 

**After you are done mixing in all the ingredients, just stir it as best you can and stick it in the fridge. You want to make sure that for the next hour or two that you mix it every fifteen minutes to a half hour so that it doesn't just turn into a hard lump! you want a pudding consistency :) It takes about 3 or 4 hours total to set and then its ready to go! Yummy and delicious!:) I like to top mine with dried fruit, nuts, or fresh fruit sometimes too! It tastes great!

 

If you try it, tell me what you think!!:)

 

links:

http://www.livestrong.com/article/444471-top-ten-health-benefits-of-chia-seeds/

 

 

 

My Favorite Tips and Tricks for Radiance and Energy!

Hi Guys!
     So lately I have been totally focused on trying to eat greener and incorporate more fresh foods into my diet while cutting out the processed junk and sugar. It has been so hard! I absolutely L.O.V.E junk food. Omigoodness, there are these little cookies I sometimes buy at Target ....literally the best!!! So to say the least, its been difficult.
     The reason that I've started focusing more on what I eat is because I noticed that my skin was icky. It's not that I broke out all the time or anything, it was just...ew. It was dull looking, even though I did exfoliate a couple times a week, I had awful circles under my eyes even though I was sleeping enough, and I had little breakouts everywhere. And they were deep under my skin. Gross right? Over all I just didn't feel vibrant and energized like I knew I should be feeling. So I started to research how to feel better and take care of my body. I have come across so many amazing tips and tricks that I've started to try to implement into my routine that I feel as if has made a large difference into how I look and feel.
     First is apple cider vinegar. I make sure to by raw and unfiltered vinegar since that way there are still helpful nutrients and bacteria left in to benefit my body. I mix about 2 teaspoons of it into a large glass of water each morning and drink that about 30 minutes before breakfast. I feel soooo good afterwards! Apple cider vinegar is extremely detoxifying and so amazing for the body, it has a ton of antioxidants, is great for healing acne and erasing scars plus so much more! I also mix one part vinegar to three parts water and use that as a natural face toner as it also balances the skins pH. Some people even use it as a hair conditioner! It adds lots of shine and bounce :) I think ill have to start doing that as well!
     I have also been very big into juicing. There is a lot of debate over whether or not juicing is good or bad for the body. I have personally come to the conclusion through experience that juicing is beneficial. The only problems I see with juicing is that you consume quite a bit of sugar through juicing large amounts of fruit, and also that you miss out on fiber and a few nutrients that come out through the pulp. My thinking though is yes, those are downfalls to juicing, but the benefits very much so outweigh the negatives. I get many more vitamins and minerals in a day through juicing versus just trying to eat that many fruits and vegetables, I can enjoy a wide range of produce as well and try new things that I may not want to try and cook, like kale and parsley or beets. Other benefits include the fact that I become well hydrated through drinking so much juice, my skin is much clearer and has radiance, and I have so much more energy! I am wide awake in the middle of the afternoon instead of aching for a nap. I absolutely adore juicing and would suggest it to anyone on the fence about trying it. The cost of juicing is outweigh enormously by the benefits reaped. If you want some recipes I love I would be glad to share!
    My last trick isn't really food related but I have noticed a huge difference in my skin because of it and thought I would include it. It is using face masks! I love face masks but I neglect doing them very often because I get lazy and forget usually, but lately I have reinstated them into my beauty routine! I try to do one every two days and my favorites are the Michael Todd True Organics face masks (they all look so wonderful but I have only tried the rose petal one, which I love!!) and the Queen Helene detoxifying mint julep clay mask. They are both wonderful picks and revive and replenish my skin tremendously!!

http://www.michaeltoddtrueorganics.com/

 

 

http://www.queenhelene.com/

     Personally, I have found that these three little changes in my routine make a ginormous difference in the way I feel and look! Let me know if you try any of them and how they work for you!

Thanks for reading!!
xoxo