How You Can Destress & Unwind

destress

Why It’s Important To Destress

The body is an amazing mechanism and knows how to deal with short-term stress. However, when you are under a tremendous amount of stress for a long period of time, you could face serious health problems. Stress can affect the way you think and feel. Long term effects of stress can cause major mental and physical health issues like depression, diabetes, heart disease and high blood pressure. Working full-time jobs, going to school and parenting are all a lot to juggle. The wonderful world of politics and media are also great at stressing us out. It’s so important to slow down and destress to keep your mental sharp and sane. So, we’re all just going to take a few deep breaths together.

What Stress Does To The Body?

Stress can have an effect on every system of the body. When you are under stress, brain nerves stimulate the adrenal glands to release adrenaline and cortisol. If you constantly feel overwhelmed, high production of these chemicals can increase your chances of depression, memory loss and learning disabilities.Stressors are really any situation that puts a high amount of pressure on you. These can be your family, workplace, and even caffeine. You might even realize how stressed you are because like’s demands can often feel normal. Even if you don’t experience these symptoms first hand, it’s never fun to feel anxious, scared or worried.

Tips On How To Prevent & Manage Stress

It might feel like you can’t do anything about stress, but there’s actually a lot you can do. Taking back control is about taking charge of your thoughts and emotions. Even though your life seems like it’s a vicious cycle of bills, kids, and work, you still have total control of your life.

Use Your Time Wisely– Keep your to-do lists and schedule short and simple. Prioritize what you want to get done that day.

Prepare Ahead Of Time– Pick out your outfits the night before and learn to meal prep. Preparing for your day will allow your brain more time to concentrate on important decisions.

Look Forward to the Future– Always have something to look forward to, no matter how small. If you look forward to a cup of coffee in the morning, make this part of your motivation to make the day great.

Be Grateful– Appreciate the small things and keep a journal. Write down all the things you’re grateful for so you can reflect when you feel stressed out.

Change Your Diet– Avoid over processed and sugary foods. Sugar and sodium can affect your mood and energy levels. Stick to natural whole foods. 

42 More Ways To Destress

1. Listen to music

2. Stay hydrated

destress3. Drink a cup of tea

4. Draw 

5. Fly a kite

destress6. Essential oils/aromatherapy

7. Sing 

8. Count to 10

9. Watch a comedy

destress10. Coloring books

11. Write about something you love

img_012912. Go outside

13. Solve a puzzle

14. Acupuncture

15. Give yourself a makeover

destress16. Hang out with your pets

17. Massage you scalp

18. Dance

destress19. Create a to-do/goal list

destress20. Waterpaint

21. Hang out with a friend

22. Positive affirmations

destress23. Read

24. Play a video games/board game

25. Clean and declutter your house

26. Get some sleep

27. Do something nice for someone else

28. Talk to someone

destress29. Cook

30. Take photos

destress31. Take a bath

32. Exercise/ go for a walk

destress33. Practice meditation and yoga

34. Meal prep

35. Treat yourself to a manicure

36. Stretch

37. Take a vacation

38. Cry or scream to let it all out

39. Go for a drive

40. Keep a journal

41. Get a massage

42. Turn off your technology

[tweetthis]Click here for ideas on how to destress and relax. [/tweetthis]

How do you unwind from the day? 

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Four Weight Loss Mistakes You’re Making

weight loss mistakes

Why You Are Having A Hard Time With Weight Loss

Getting into shape is more than being able to fit in a size 2. Excessive fat in the body can enclose around your organs, which can lead to heart disease and certain cancers. Even if you exercise regularly and make healthy decisions, you still may not see the results you hoped for.

It’s no secret that women have a much harder time losing weight than men. It can be frustrating to see your significant other dropping the pounds with ease, while you remain the same weight.

Women have a hormone in their body called estrogen, which so happens to promote weight gain. There are also foods that contain high levels of estrogen-like soy, tofu, and edamame. Since you have such high levels already, you should avoid consuming these foods. Losing weight is hard enough for women, but there may be other reasons that are stopping your progress besides your gender.

Disclaimer: I am not a doctor or certified personal trainer, nor do I claim to be. I’m just a girl who has a high interest in fitness and health.

You’re Binge Eating

One reason you’re not losing weight could be due to overeating. Most people fall victim to binge eating at some point. You may have even decided to eat clean, but you can go overboard with healthy foods. Organic snacks like nuts and avocado are extremely nutritious, but still contain calories. Determine if you are eating out of boredom and find something healthy to fill the void like going out for a walk instead. Drinking a glass of water before every meal is also great for your digestive system and can help put an end to binging.

You’re Not Drinking Enough Water

H2O not only keeps your body hydrated but also encourages weight loss. Drinking water helps control your appetite by stopping your cravings and speeding up your metabolism. The organs in your body won’t function properly if you are dehydrated, which can increase weight gain. Not everyone prefers drinking water,  but you can disguise the plain taste with natural fruits like lemons or cucumbers.

You’re Stressed Out

When a person experiences stress, the glands in the body produce high levels of cortisol. This hormonal change tricks your brain into thinking that you are hungry. Have you ever wondered why women binge on ice cream and chocolates after a breakup? The release of these chemicals can cause you to have intense cravings for sweets and foods that are high in fat. The practice of yoga and meditation are great techniques to alleviate feelings of stress and anxiety.

You’re Only Doing Cardio or Strength Training

You can run as many miles as you can every day, but a combination of cardio and strength training are essential for weight loss. Doing intense cardio exercises has many health benefits. However, if you are trying to lose weight and get toned, you must incorporate strength and cardiovascular training. Calories are burnt off through the body’s muscles, therefore strength training like weights is what increases muscle mass. Strength training also boosts your metabolism, which helps you burn calories even after you’ve finished your workout.

 

Sources:

http://news.health.com/2015/01/26/working-out-and-still-not-losing-weight-here-are-7-reasons-

 

 

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The Best Kept Secrets To Stop Stress Eating Once And For All

Between family, work and school, life can sometimes be overwhelming. Emotional eating often happens as a result of stressful times. Let’s face it, it’s a satisfying feeling to bite into that sweet chocolate bar or juicy cheeseburger when we’re feeling out of our comfort zone. But if you don’t start to control your binging, it’s going to start controlling your weight.

I have had a huge problem with stress eating in the past. When I used to work 2 jobs, I’d come home at a weird time in the morning and stuff my face with whatever was in my pantry. Anything fast and easy to make. (Which usually isn’t good for you)

Finding out where the stress stems from is a misconception when putting an end to emotional eating. Your body doesn’t care if your boyfriend or work is the cause of your stress. It’s all about being about being in control of your emotions by creating healthy habits.

I wanted to share with you guys my top tips to put an end to binging once and for all. These tips can steer anyone in the right direction to a healthy lifestyle.

Keep Junk Food Out of The House

Avoid buying cookies and ice cream next time you go grocery shopping. If these are in your kitchen, you won’t have a choice but to eat them. Stick to buying healthy whole foods like chicken, salmon, fruits and nuts. Whole foods give you proper nutrients and keep you full longer than junk food. Next time you want to binge, reach for an apple instead. However, beware of mindless eating on healthy foods as well because you can still gain weight if you consume too many calories.

Stay Hydrated

When you feel hungry, try to recall the last time you had any water. Your body could be trying to tell you that you’re dehydrated. Eating when you are thirsty isn’t uncommon. When you’re dehydrated, you feel tired. When you’re tired, you feel the need to fuel your body somehow and many people choose food. Also, try to drink a glass of water before every meal. 

Unwind

Many people use eating as an excuse for “me time”.  I used to love sitting back on my couch with a hand full of jelly beans after a long day of work. In my mind, the added sugar allowed me to relax, when all it was doing was causing me to be more tired. Try reading a book or taking a long bubble bath. You could even do something you enjoy like painting or writing to get your mind off of food.

Meal Prep

Preparing your meals ahead of time is a great way to prevent binging. You can make all your meals and snacks for the week. Most of the time when you are hungry and don’t know what to eat, you’ll grab the healthiest snack from your cabinet. By having a plan, you’ll know what to eat every day.

[tweetthis]Click here to read my tips on how to quit binging. [/tweetthis]

How do you prevent yourself from snacking too much? Leave me a comment below and feel free to share it!

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My October Workout Playlist

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My Current Favorite Workout Playlist

I don’t know about you, but I have to listen to music while I workout. I throw a workout playlist together and get to business. Something about getting lost in the lyrics makes the time go by so much faster. I listen to just about every genre of music there is. But when I’m running and working out I typically prefer to listen to an upbeat playlist. However, I have been enjoying a little rock n roll while I do my bodyweight exercise lately.

Sometimes you need the help of music to get you through that last 400 meters or that last set of burpees. Inspiring lyrics and motivational songs can be just what you need to get into shape. Even most professional athletes can be seen plugging their ears with a pair of headphones before a game. Here are the perfect songs to belt out while you’re sweating buckets. This playlist is guaranteed to get you off the couch and moving!

What is your favorite type of music to listen to while you workout?  

My Playlist

Alicia Keys- This Girl Is On Fire

Kings of Leon- I Want You

Passion Pit- The Reeling

The Offspring- You’re Gonna Go Far Kid

Walk the Moon- Anna Sun

Angels And Airwaves- The Adventure

Paramore- Ain’t it Fun

Weezer- Perfect Situation

Beyonce- Run The World

One Republic- We’ll Be Counting Stars

Sublime- What I Got

Fort Minor- Remember The Name

Christina Aguilera- Fighter

Daft Punk- One More Time

Matchbox Twenty- How Far We’ve Come

The White Stripes- Seven Nation Army

Cranberries- Zombie

Nine Inch Nails- Closer

Red Hot Chili Peppers- Scar Tissue

Aero Smith- Sweet Emotion

Cake- The Distance

Swedish House Mafia- Don’t You Worry Child

Foo Fighters- Monkey Wrench

The Black Keys- Tighten Up

David Guetta ft. Sia – Titanium

Destiny’s Child- Survivor

 

I hope you enjoy this post! Feel free to share it on Facebook, Twitter and Google plus. I have included my playlist below, all you have to do is click play. xo!

 

 

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Pre And Post Workout Meals For Weight Loss

So, you’re trying to lose weight, but you’ve been exercising for weeks and still not seeing results? The problem may be your diet. You need to get the most out of your diet, so you can maximize your workout. Getting in your nutrients, vitamins, and carbs will help you burn the most calories throughout the day. I am not a dietician or nutritionist. I’m simply a girl who has an interest in health and wellness. I hope you enjoy this post, share it with your friends and maybe even subscribe. I’d love to know what you guys eat before and after exercise. Also, for a more comprehensive guide on what to eat before and after workouts, check out this post from Bembu!

Pre-Workout Snacks

It’s important to never workout on an empty stomach. Your body needs fuel to burn just like a car. If you try to exercise without eating, your performance will suffer and you will find it hard to concentrate on your workout. You’ll want to eat foods that contain carbohydrates and protein before you exercise.This will give you the maximum amount of energy to get through your workout. I am guilty of not eating enough before a workout, so I know I can’t be the only one. I thought I would share some snack and light meal ideas that are simple for you to make. Here are some of my favorite light snacks I enjoy about 45 minutes before my fitness routine.

1 cup of black coffee

1 cup of plain greek yogurt with fresh strawberries

2 slices of whole wheat toast with peanut butter and sliced bananas

peanut butter oatmeal bar

2 oz of dried fruits and nuts mix

egg whites with whole wheat toast

½ cup of oatmeal with fresh fruit and nuts or peanut butter and honey

8 apple slices with almond butter

raspberry banana smoothie with protein powder

½ cup of brown rice

 

Post Workout Meals

After exercising, your body needs additional nutrients to recover the muscles. Eating foods that are high in amino acids and carbohydrates help fight fatigue and muscle soreness that you feel after your workout. These are foods I like to eat an hour after my workout because they help increase muscle mass and rebuild tired muscles.

whole wheat tuna sandwich with spinach

Grilled chicken with sweet potato

salmon with veggies

veggie omelette with avocado

protein bars

hummus and crackers

1 glass of chocolate milk

whole grain bagel

peanut butter sandwich

Souces:

http://www.bodybuilding.com/content/eat-for-anabolism-pre-post-workout-nutrition-for-muscle-growth.html

http://www.womenshealthmag.com/food/have-a-healthy-diet-with-these-fitness-foods

https://www.goredforwomen.org/live-healthy/heart-healthy-exercises/what-to-eat-before-after-workouts/

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Do Detox Diets Work?

People who are on a mission to lose weight or live a healthy lifestyle often have questions about detox diets. I’m sure you’ve seen all the detox cleanses and teas that are being advertised on Instagram. But do they work? Although they are being promoted for weight loss, detox aids in so much more such as, eliminate toxins, improve energy,  and clear up your complexion.

The concept is that your body collects toxins through your life that can cause cancer and other diseases. A regular cleanse of these deadly toxins could reduce the risk of illness and improve your overall health.

Unfortunately, there is no scientific evidence supporting this. People like money and if there is very little profit, there is no study. It’s impossible to put a patent on an exercise and organic foods, so there is no incentive for pharmaceutical companies to conduct research and clinical trials.

However, I wanted to talk about what toxins are, the pros and cons of detoxification and ways you can get rid of these toxins. Disclaimer: I am not a nutritionist or personal trainer, nor do I claim to be. I am a simple gal who has an interest in wellness. I hope you learn as much as I did and share this on Facebook and Twitter.Also, I’d love to know if you have tried a detox tea or diet and if it worked! What do you recommend? Also, don’t forget to subscribe because it’s free and enjoy!

What Are Toxins?

Toxins can be defined as a nonnutrient (nonvitamin, nonfat, noncarb, nonprotein), that interacts with the body and effects it’s natural process. Our bodies are exposed to harmful toxins every day. These toxins come in the form of pollution, stress, poor nutrition, smoking and other carcinogens. Sometimes they can have an immediate effect and sometimes it takes time, depending on the level of toxicity. Mainstream medicine would be an example of a toxin. It’s mind blowing to think that doctors are fighting toxins with toxins, instead of trying to get rid of them.

Your Own Detox System

The truth is, your body has the ability to detoxify itself through the digestive, lymphatic and circulatory systems. In fact, our bodies are designed to get rid of toxins even better than detox products claim. There are times when our bodies become ill or overloaded with stress and other toxins that we can’t handle ourselves because of our weak immune system. If you have an excess amount of toxins in your body you may feel fatigue, irritable, constipated and even suffer from acne breakouts. Everyone falls ill of a sinus infection or allergies that make it hard for the body to fight back. Fortunately, there are ways you can encourage your body to detoxify itself.

Ways To Naturally Detox The Body

Clean Diet-

Most processed foods contain additives that do not provide you with the adequate amount of vitamins and minerals. One way to avoid this is by only shopping for organic foods and check the nutrition labels for hidden chemicals. An excess intake of sugar can eventually cause major health problems such as heart attack, stroke, and gum disease (to name a few). Cut out unnecessary sugars your body doesn’t need and replace them with organic fruits and vegetables.

Meditation-

Stress can have just as much of an impact on the body as toxins. When your mind is under stress, it can have a negative effect on your health. A few minutes of meditation a day can help clear your mind and bring a balance to the chemicals inside your body.

Exercise

When you sweat, your body is secreting toxins through your pores. Workout a few times a week and you should actually notice an increase level of energy. Studies have shown that certain types of yoga are detoxifying to the body. The regular practice of any type of yoga can reduce stress, which can also rid your body of toxins. Healthy body, healthy mind.

Water Cleanse-

Drink nothing but water. This means cut out coffee and sodas

Things You Should  Do Before Detox:

Make sure you are healthy before trying any cleanse or detox plan. Here is a list of some things you should consider beforehand. Your body needs to be healthy, so it can handle the detox process. You’ll need all your organs functioning properly first, this also means that your digestive system and bows need to be open.

Drink  lots of water

Exercise regularly

Eliminate certain foods- coffee, fast foods, sweets, processed foods, red meats, and dairy.

Quit smoking and drinking

Eat more veggies, brown rice

Eat more fiber- fruits, broccoli, beans

Dry brush your skin

Place a dehumidifier in your home

Sources:

http://www.livescience.com/34845-detox-cleansing-facts-fallacies.html

https://www.verywell.com/common-questions-about-detox-diets-88248

http://www.joyoushealth.com/blog/2012/12/26/pre-cleansing-what-to-do-before-you-detox/

 

 

 

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How To Stay Fit While You’re Visiting Vegas!

Whether you are traveling for business or pleasure, there’s a good chance that your daily workout routine will be disrupted. Between not having access to the gym and not being able to meal prep, traveling can be a nightmare for any fitness junkie. Especially if your destination is Las Vegas. Everybody knows Vegas is the capital of over indulgence, but when it comes to health, Sin City isn’t really different than any other city. If you’re serious about health and wellness, you will make exercise a priority no matter where you are. Just because you are running to conferences or slot machines doesn’t mean you can’t stay fit and active. Fortunately, I have the scoop on how you can still workout while you’re out of town. I moved to Vegas 2 years ago and love everything about it. If you want to find fun things to do on your vacation, Vegas.com has the best deals on hotels, shows, and plane tickets.

 

5 Tips To Stay Fit In Las Vegas

Be Realistic-

Understand you are not going to be able to perform your normal exercise routine. However, this doesn’t have to be a complete hiatus from your workout routine. Plan ahead and pack the essentials. If you can’t get to a gym, don’t fret. Your muscles could probably use the time off to recover, especially if you are a gym rat.

Eat Clean-

Yes, you can find more than a cocktail on the strip. Vegas actually has quite a few different juice bars, which is perfect for staying hydrated and energized all night. If you pop into the Palazzo, you can find smoothies and detox drinks at JuiceFarm. Jamba Juice is a similar franchise and is located at the Miracle Mile and Fashion Show mall.

Canyon Ranch Grill serves healthy breakfast all day as well as kale chips and smoothies. You can find this relaxing restaurant inside the Venetian. I love this place because it is attached to a spa. You can enjoy healthy foods while you relax.

Workout When You Can-

In between attending meetings and being distracted by Vegas’s charm, make time to exercise. Most likely, you won’t have a car when you visit Las Vegas unless you rent one. This can be positive for your workout routine. Take your pedometer and paint the town red. This city has plenty of sidewalks and walkways for you to take a power walk.

Use The Casino’s Gym & Activities-

Most of the casinos have a gym on the property, but often cost more because of their amenities. Take a look at some great hotel deals! If you can get around easily, you can also purchase a day pass at the Las Vegas Athletic Club.

Fine Art Indoor Hike- This trail is filled with culture and is located at the Aria. Not only are you enjoying the beauty and fine art, but a certified trainer is making you sweat the entire time. This 60-minute workout is a great way to get in your morning cardio.

Yoga with the Dolphins- You can actually find your inner peace with the dolphins at the Mirage. They offer a yoga class every weekend for a reasonable price. And yes, you get to swim with the dolphins. All skill levels are welcomed, but make sure you call ahead to reserve a spot!

Pack and Plan Ahead

Of course, it’s impossible to bring your weight set, but there’s room in your suitcase for a resistance band or jump rope. Bodyweight workouts can be your best friend while you’re away from the gym. You can pack a few healthy snacks like granola bars, oatmeal, and nuts in your suitcase. These premade snacks can prevent you from making an unhealthy choice. Schedule your exercise in the morning or around your other activities you have planned. Do 20 minutes of strength training circuits in your hotel room whenever you have a chance.

How do you stay fit and healthy while you’re out of town?
What do you pack any snacks or exercise equipment?

Thank you for taking the time out of your day to read me. I sincerely hope you enjoyed this post! I put a lot of time and effort into my blog, so I would love it if you shared my article on Facebook, Twitter, Pinterest or Google plus. Until next time!

 

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Easy Healthy Salads For The Whole Week

healthy salads

Healthy Salad Recipes

It’s easy to throw fresh produce together to make easy healthy salads. I know you’re a busy girl like me and paying attention to what you eat is easier said than done. You can make these salads in 20 minutes or less and keep them in the fridge until lunch. Salads can be a great way to include greens in your diet. I hope you guys enjoys these delicious healthy recipes.

Sunday: Poppy Seed Cranberry Salad

Ingredients:

Salad-

8 oz baby spinach
1/2 cup almonds, toasted
1/2 cup dried cranberries

Poppy Seed Dressing-

1/2 cup olive oil
2 Tbsp white sugar
2 Tbsp honey
1/2 Tbsp finely minced shallot
1/4 cup white wine vinegar
1 ½ Tbsp apple cider vinegar
2 Tbsp poppy seeds, toasted

Directions:

For the dressing-

In a bowl or jar whisk together olive oil and sugar until sugar has dissolved. Stir in honey, shallot, white wine vinegar, apple cider vinegar, and poppy seeds

For the salad-

Add spinach, almonds and cranberries to a salad bowl. Drizzle dressing over salad and toss. Serve immediately after adding dressing.

Recipe Source: adapted from Allrecipes

Monday: Cucumber Avocado Salad

Ingredients:

1 lb Roma tomatoes
1 cucumber
2 avocados, diced
2 Tbsp extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon lime juice
1/4 cup cilantro, chopped
1 tsp sea salt
1/8 tsp black pepper

Directions:

Place chopped tomatoes, sliced cucumber, diced avocado, and cilantro into a large salad bowl.
Drizzle with olive oil, lemon and lime juice. Toss gently to combine. Add salt and pepper.

Recipe Source: adapted from natashaskitchen

Tuesday: Chicken Caesar Skinny Salad

Ingredients:

Salad-

2 whole Chicken Breast fillets, skinless and boneless, halved horizontally to make 4 fillets
1 tablespoon garlic powder
2 tablespoons dried parsley flakes
Pinch of salt
7oz turkey bacon, cut into strips
2 eggs, boiled
2 baby cos lettuce, washed and dried
1 Avocado, sliced
½ cup shaved parmesan cheese

Dressing-

⅔ cup greek yogurt
1 tablespoon olive oil
2 garlic cloves, crushed
2 tablespoons black pitted olives, chopped finely
Juice of ½ a lemon
3 tablespoons freshly grated parmesan cheese
Salt and pepper for seasoning

Directions:

Rub the chicken breast with the garlic powder, parsley flakes and salt. Heat a non stick grilling pan with a drizzle of olive oil and fry chicken until golden on both sides. Remove the chicken and set aside. Add the bacon strips to the same pan, and fry until golden and crispy. While the bacon is frying, boil the eggs.

Caesar Dressing-

Combine yogurt, oil, garlic, olives, lemon juice and parmesan. Whisk until well combined; add salt and pepper to taste.

Salad-

Combine lettuce with the chicken and bacon strips; eggs (halved); avocado slices; shaved parmesan cheese; Pour over the dressing; mix well to combine, and serve.

Recipe Source: adapted from cafedelites.com

Wednesday: Strawberry Balsamic Salad

Ingredients:

½ cup olive oil
¼ cup balsamic vinaigrette
4 teaspoons dijon mustard
1 cup roasted walnuts
12 ounces baby spinach and mixed field greens mix
16 ounces strawberries, sliced
Salt to taste

Directions:

Dressing-

Combine 1/2 cup olive oil, 1/4 cup balsamic vinaigrette, and 4 teaspoons dijon mustard. Season with salt to taste.

Salad-

Combine spinach mix, strawberries, and pecans in a large bowl. Add salad dressing and toss until evenly coated.
Heat a small skillet over medium-low heat. Add the walnut and toast until fragrant, about 10 minutes. Stir often to prevent scorching.
Add 2 Tablespoons butter to a small skillet over medium-high heat until the foaming subsides. Reduce heat to medium-low, add walnuts, and toast for about 10 to 15 minutes. Stir often to prevent scorching.

Recipe Course: adapted from culinaryhill

Thursday: Simple Kale Salad

Ingredients:

The Salad-

1 pound kale
1/2 cup dried cranberries
1 avocado
1/4 cup shredded Parmesan cheese

The Vinaigrette-

2 tablespoons freshly squeezed lemon juice
6 tablespoons extra virgin olive oil
Salt and pepper to taste

Directions:

Toss the kale with the dried cranberries, avocado, and Parmesan cheese. Whisk together the lemon juice, olive oil, and season with salt and pepper. Drizzle the salad with the lemon vinaigrette and season with salt and pepper.

Recipe Source: adapted from refinery29

Friday: Shrimp and Avocado Salad

Ingredients:

2 tablespoons of lime juice
1 tsp olive oil
1/4 tsp salt, black pepper to taste
1 lb jumbo cooked, peeled shrimp, chopped*
1 medium tomato, diced
2 medium avocado, diced
1 jalapeno, seeds removed, diced
1 tbsp chopped cilantro

Directions:

In a small bowl combine lime juice, olive oil, salt and pepper. In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Salt and pepper to taste.

Recipe Source: adapted from skinnytaste.com

Saturday: Black Bean Salad

Ingredients:

Black Beans-

1 15 oz can black beans , rinsed and drained
3 tsp chili powder
1/3 tsp salt
1/2 tsp garlic powder
1/2 tsp  paprika
2 tsp cumin
1/2 tsp cayenne, optional
1/4 cup water
1 15 oz can chickpeas , rinsed, drained and dried really well
1/4 tsp cinnamon
1 head romaine lettuce
1-2 chopped tomatoes
1 red bell pepper, diced
1 avocado, diced

Basil-Lime Vinaigrette-

1 jalapeno pepper, seeded and chopped
1 clove garlic
3/4 teaspoon minced fresh ginger root
1/4 cup lime juice
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 cup packed cilantro leaves
1/2 cup extra-virgin olive oil
1/3 cup honey

Directions:

Chickpeas-

Preheat oven to 400 degrees F.
Combine chickpeas with the chili powder, cumin, salt and cinnamon.
Place chickpeas on a baking sheet in one even layer and bake for 20-30 minutes Set aside.
Combine the black beans with all the spices and warm in a pan over medium heat with 1/4 cup water. Stir occasionally for about 5-6 minutes.
Toss the lettuce, tomatoes, peppers, and avocado in a large bowl. Plate the lettuce mixture on each individual plate. Add the black beans to the individual servings and top with the crunchy roasted chickpeas.

Dressing-

Place the jalapeno pepper, garlic clove, and ginger into a food processor or blender; pulse until the jalapeno and garlic are finely chopped. Pour in the lime juice, honey, balsamic vinegar, and salt, add the basil leaves; pulse a few times to blend. Turn the food processor or blender on, and slowly drizzle in the olive oil until incorporated into the dressing. Season to taste with salt before serving.

Recipe Source: adapted from veggieinspiredjourney

What healthy recipes do you like to make? Leave a comment and feel free to share!

 

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My Morning Workout Routine

I feel like everyone should have a morning workout routine. I’ll be the first one to confess that I am not a morning person. However, the benefits of getting your workout in early are energizing, to say the least. If you exercise in the morning, you’ll feel like you can accomplish anything because you already completed something for the day. I don’t go to the gym or attend a yoga class every day. I usually watch workout videos on YouTube or follow an at-home exercise on Pinterest. Even if you don’t have time to do everything, you did something for yourself. For example, you may not have washed your car, but at least you got your cardio in.

Starting off the day with a healthy activity can spark more healthy habits. Before you know it, your body will be craving water and salad instead of sweets. Getting your workout in early in the day will prevent you from procrastinating later. There is a good chance something will get in the way between the A.M. and your workout. Try to get in some type of physical activity soon after you wake up. Working out also helps your body to release endorphins, which increases positivity and happiness for the whole day. I do these circuits every day before you hop in the shower. Disclaimer: I am not a certified personal trainer. I am just a girl who has a high interest in personal wellness. What do you guys do to stay in shape?

Sunday:

50 jumping jacks
30 calf raises
20 squats
60-second wall sit
10 jack knives
60-second plank
20 leg raises

Monday:

60-second plank
30 crunches
60-second mountain climbers
20 pull throughs
10 diamond push ups
30 tricep dips

Tuesday:

60 jumping jacks
30 lunges (each leg)
20 squats
60-second wall sit
60-second Russian twist
20 v sit-ups
20 leg raises

Wednesday:

60-second side plank (each side)
30 tricep dips
10 inchworms
20 knee push ups
30 pull throughs
20 bicycle crunches (each knee)

Thursday:

60-second plank-to-push-up
20 tricep dips
10 diamond push ups
60-second mountain climbers
30 bicycle crunch (each knee)
30-second plank

Friday:

50 jumping jacks
30 squats
20 side lunges (each leg)
60-second wall sit
40 calf raises
30 crunches
30 leg raises

Saturday:

60-second plank
10 inchworms
20 bicycle crunches (each knee)
60-second Russian twist
30 tricep dips
20 knee push ups

It’s a lot easier to get motivated about working out when you look good. So, in the spirit of National Women’s Health and Fitness Day, I wanted you guys to be the first to know about Adore Me’s new line of clothing. They are a lingerie company that is releasing their line sometime next week. I am not being paid for this post, I simply wanted to help out and show my support. I’m just glad I get to tell you first! They offer all sized ranging from XS to 4XL. I also wanted to share with you guys a coupon code for 10% off any Activewear purchase. If you like any of these super cute outfits, you can head on over to their website and use the coupon code: GETACTIVE10

 

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http://www.adoreme.com/workout-clothes.html

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8 Foods To Avoid During Weight Loss

There are certain foods that you should avoid during weight loss. Whether they are filled with sugar or overprocessed with too much sodium, these snacks are the ones to steer clear of. I’m not saying all of these foods are bad, but they can make your fitness journey a lot more challenging. By the way, I am not a doctor or a fitness trainer. I’m just your average girl who has an interest in health and wellness.

Artificially sweetened beverages

Even diet sodas, are filled with sugar and will prevent you from seeing results. Energy drinks are also full of added sugars. These are meant for professional athletes who train hours a day. You won’t burn nearly as many calories as Ronda Rousey. Trust me. Your best bet is to stick with lots of water before, during and after your workouts.

Microwaved popcorn

Although popcorn is a yummy low-calorie snack, the bag it’s packaged in contains chemicals that can be harmful over time. Instead, make your own healthy popcorn!

White rice

White rice takes longer for your body to digest, which causes you to feel an energy crash. This spikes your blood sugar and makes you crave unhealthy foods. White rice also contains significantly fewer nutrients than it’s alternative. Eating brown rice will give you more energy and curve your sweet tooth.

Grapes

You may be surprised to find fruit on this list, but grapes contain a high amount of sugar, which can cause you to want sugary sweets. If you have to include these in your meal plan, pair them with a protein such as nuts or string cheese. This will bring a better balance.

Frozen meals

Microwavable meals are easy to prepare especially when you are pressed for time. But they contain high levels of sodium that helps preserve the meals. The added salt will cause you to eat more afterward because you won’t feel full very long. Make your own freezer meals at home if you need a quick to go meal.

Soy Sauce

It’s tempting to season your plain tasting veggies with something, but don’t reach for the soy sauce! Although it has very few calories, it’s high levels of sodium can still cause bloating among other health concerns. You can replace this with a little Worchester sauce for flavoring.

Alcohol

An evening glass of wine seems innocent enough, but do you know how many calories you are consuming every night? You may have heard the term “empty calories”, which are calories that provide zero nutritional value. A glass of wine contains an average of 100-200 calories, which are not giving you any nutrients. Limit your intake of alcohol or eliminate the habit during weight loss.

Salads

You kind of defeat the purpose of clean eating when you load your salads with cheeses, meats and salad dressings that are high in fat. Avoid using ingredients that are labeled “low fat” because these foods are hidden with added sodium. Try using avocado based natural dressings. I actually love red wine vinegar and olive oil on top of my salads.

 

 

 

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