Jan 23, 2020

Thoughtful Thursday

     And like that, it is Thursday. Going to finally start my Reiki course today. I should be able to finish it  in 3 hours if I take one to two breaks. I also have to finish this newsletter that has to be sent out. For some reason, mail chimp is making me verify the account. Would have already had it done but since I could not get in yesterday, I had to do it this morning. 

Besides that, still looking for a job. Been going to the gym 4 times a week. Doing a mixture of intuitive eating (which I will talk about next week) & intermittent fasting (I do 9 to 10 hours of eating & 14/15 hours of not eating). The next couple of days I plan to do some blog post for the next week & finish reading my book for January. Until then, here are some quotes for this week:





Via


Via


Via


Peace & Blessings, all. Have a fantastic Thursday!!!

Jan 22, 2020

Vitamins & Supplements benefits & risk

     Since everyone is still in the health/wellness/nutrition mode that usually happens at the beginning of the year, I thought I would talk a little about supplements. Most of us take a multivitamin daily if needed. According to The Pros & Cons of Vitamin Supplements, taking a vitamin supplement can decrease your risk for a vitamin deficiency. Supplements are a great option for those who consume less than 1,200 calories per day, are strict vegetarians and those who have conditions that decrease vitamins and minerals absorption from food may need supplements.

Taking to much of any supplement whether niacin, vitamins A, B-6, C or D, in high amounts can cause toxicity symptoms to appear. These symptoms can start out relatively mild with itching, headache, flushed skin or an upset stomach. Severe symptoms that can appear included kidney stones, heart rhythm issues and confusion. Make sure that none of the supplements interact with any prescriptions that you are taking. With that said, below are some of the supplements that I have taken over the past few months. I included the link to the supplement with description & pricing for each:



These pills are $16.03 for 30 (one months worth) & go up to $48.62 for 180 (six months) right now. These pills help with iron levels and in reducing fatigue. Also, these pills do not cause the common gastrointestinal side effects such as nausea or constipation. Blood Builder includes folic acid and B12, which help maintain healthy red blood cell production.

These are on sale right now for $16.94. Each serving provides 180 mg of FoodState vitamin C which provides support for immunity health. The gummy contains organic oranges,
organic berries & ginger. It has 2 grams of sugar per serving in them. MegaFood gummies are made from real. The gummies do not contain high fructose corn syrup, gelatin, or artificial colors. 

-Turmeric Strength
Turmeric strength contains turmeric root, pure turmeric extract, berries, cherries, & BioPerine, a patented black pepper extract. BioPerine helps support with the absorption of curcumin, which can be hard for the body to assimilate on its own. The berries & cherries provide phytonutrients. It is $14.97 for a 20 count or $38.07 for 60.

Probiotics are supposed aid in healthy digestion along with reducing gas, bloating and other digestive issues. It is actually cheaper if you do the subscription (they are regular $34.95 but with a subscription the pills are $29.71) or what I usually do. I go to Whole Foods & buy mine because about once a month they have a BOGO on them or marked down to around $26 before tax. 

Women's Daily uses FoodState iron, vitamin B, D, & C. 9mg are used to replenishes iron lost during menstrual cycle. Vitamin B helps with promoting healthy energy production and nervous system. Vitamin D supports with bone health. These range from $22.02 for a 30 count to $47.82 for a 90 count. 

The B vitamins help with metabolism & energy. I take a vitamin B along with adrenal to help with my hypothyroidism. Here is a breakdown of each B vitamins included in the complex  from Ancient Nutrition:
  • B1 (Thiamine): supports healthy energy levels.
  • B2 (Riboflavin): supports a healthy metabolism.
  • B3 (Niacin): supports healthy energy from foods consumed.
  • B5 (Pantothenic Acid): helps support energy from foods consumed.
  • B6 (Pyridoxine): helps metabolize a number of nutrients to create energy.
  • B7 (Biotin): supports a healthy metabolism.
  • B9 (Folic Acid): Your body can't produce folic acid on its own, but it’s needed for energy and more.
  • B12 (Whole food fermented B12): is a well-known energy supporter.
I have to say that this is the best B-Complex that I have tried & I have tried A LOT. When I took this, I did not experience the sleepiness, tiredness, or brain fog that I have sometimes. It use to be about $42 when it was the Fermented B Complex. Since they changed the name & packaging, it is now$29.95 or $25.46 with a subscription. 

Now, Dietary supplements are not regulated in the US like in some other countries. In the article, Benefits and Risks of Dietary Supplements, it is stated that supplement manufacturers have to follow certain labeling guidelines, including what they can say & not about the purported benefits. Remember, that many in the medical community recommend that you get all the vitamins that the supplements provide from whole foods incorporated into a daily, balanced diet. 

Peace & Blessings, all & have a great day!!!































Jan 16, 2020

Thoughtful Thursday

Happy Thursday!! This is going up this Thursday morning because..... I broke my computer screen. I was carrying it to the table the other day & when I went to open it, the left side of the screen was cracked. Luckily, I found someone to fix it after calling a couple of places (not sure how people are business still when they don't want to answer their phones). So, since I forgot to auto-schedule my post, none went up for this week. Plus side is that I have all of them for next week. YAY!!! Until then, here are some quotes for this week:





Via


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Via


Peace & blessings, all. Have a great rest of your Thursday!!!

Jan 9, 2020

Thoughtful Thursday

     Happy Thursday!!! The quotes that I picked today have to do with progress. I feel that we (especially  women & those in the blogging/social media space) all compare ourselves to each other in some area or another. I think that as long as you're making some sort of progress towards your goals you set, that you're winning. 

We all lose sight of that sometime. Feeling as if you aren't at the same place as others your age or those that are at similar points in their lives is tough. I know we all go through it but, social media has made it harder. We all have to remember that tomorrow is a new day to move closer to your dreams. Here are the quotes for this week:












Here's to making progress & trying to be the best you that you can be in 2020. Peace & Blessings, all!!!

Jan 8, 2020

2020 Life Focus

 

     Happy New Year everyone!!! Or as some people are saying: we are back in the roaring 20s again (without the prohibition era, of course). I took of the week of Christmas to think about the goals I had for 2019 & what I wanted to set for 2020. Looking back at the last 10 years, there were a number of things that I wanted to do but never happened. 2020 is going to be the start of getting some of that going.
 
In 2020, I have set three big goals along with little ones to help me achieve those. The three areas are still the same but the goals are a bit different since a great deal has changed since January of 2019.  Here are my goal for 2020 along with life updates from over the past year.

Health
     In 2020, I still am focusing on my mental & physical health.  I did find and engage in more activities that helped with my brain fog, focus, flexibility, & strength. For the last three and a half years, I have been meditating. I also started stretching at least once a day. This has help with the LBP (low back pain) & some other issues I was having. Along, with stretching, I started going back working out regular again. Usually I do four to five days a week just depending on how I feel. I do about 10 to 15 minutes of cardio, 30-45 minutes of weight, & 10 to 15 minutes stretching. It has been helping with making me feel more alert in the mornings.

Figured out what was going on with my allergies from the test I had last year as well. I looked all, the foods on the list and found a common denominator: most of these are grown in areas with pollen. My main allergy that I have is with pollen. Now that I figured it out a bit, I make sure to wash all my fruits, vegetables, & pasta before eating it. This has helped a great bit. I still eat rice & chocolate some but not as much as I used to. Lately, I've been super into blueberries & blackberries so there should be some recipes with those in the future.

I'm still listening to a lot of  podcast. The variety has changed a bit but, I've gotten a lot of great information from some of them. I'll be sharing some of my favorite ones at some point. The topics of nutrition, physical activity, & mental productivity are still going to be seen more on the blog. Especially now, there is so much happening in these three areas. Being the information buff/I like knowing what is happening,  I feel like this is my space where I can guide people towards bettering their health. Many people are under-informed or have no clue about the resources available. One of the positive things from 2019: now I have the time to put more energy into the blog, putting out what I see & find in the health area.


Finance
I ended up having to get another car in 2019, which took a bit out of my savings account. I also had to pay twice for the class I needed to graduate last month. I had been saving good amount each month when I had a job. Now I'm not eating out as much or spending money on random things. One thing I'm trying to do is anytime I want to buy something that's not a need I take the money & put it in one of my savings account.

While I'm looking for a job, I now have time to dig into all the finance books I have. When I had more focus (which seems like forever ago), I use to track what I was spending in a notebook. I'm going to talk about the easy ways to track your spending & keeping tabs on your accounts.


Personal Growth
Last year was a fail for reading for leisure. So, this year I'm going to try again with the trying to read a book a week for the 52 weeks of 2020. I have read two so far. I will do a wrap-up of what I read for that month at the end of the month. I'm also going to post each week what book I'm reading on Instagram. Today, I'm going to post the first two since I haven't done that yet. I am going to try to catch up.

I also did finish my CPT course. I'm also taking a course on becoming certified in Reiki. There's a bunch of things I want to do this year including travel, go to some seminars or retreats, & learn some new skills. I always pick to many things so if I at least accomplish three to four of them, I consider that a success. I'm also trying to get my Wellness & Nutrition business off the ground which plays into the blogging & social media thing. I'M NOT GREAT AT IT!!!! So, I'm going try to do better by doing a blog post at least three times s week & post on social media about the same. We'll see if that will happen.

Oh, & since I'm on the word that I want to describe my 2020 train, my word is Present. I'm always on the go & always feel like I need to be doing something. This year, I want to be able to enjoy the little things & not feel like I have to go somewhere or doing something every second of the day. I want to be in the moment & not over think everything (which I do alot).

I would love to know if anyone else is picking a word for 2020 or has set resolutions for the year.
Everyone have a great Wednesday. Peace & Blessings, all!!!



Jan 7, 2020

Fitness Tuesday: Ways to manage stress

   


     It's the second week of January meaning that life is getting back to normal somewhat. Everyone is having to go back to school or work (unfortunately). This means that the stress of regular life is back. Its seems that more people are more willing to acknowledge & find ways to deal with their stress. According to healthy women, leaving stress untreated can cause depression, headaches, & obesity along with other health issues. Being able to not only handle stress but finding ways to deal with it are a big help.

Below are a few tips from MindBodyGreen and Nutritious Life on how to manage any stress that may come your way:

Listening to music
Listening to music can make you feel more relaxed. Music can help with stressful situations & how much they affect you. 

Aromatherapy
Aromatherapy is a great way to help you relax & unwind from the day. You can incorporate aromatherapy in your life by dabbing essential oils on your wrists, breathing in the smell or by using it in a diffuser. Certain scents such lavender have been shown to work well.

Do breathing work
The simple act of deep breathing can be effective. Try breath work when you have no time to fit meditation in your day. It helps to calm the body down and puts you in a different mindset after.  Breathe Deep and Paced Breathing are two apps you can try to get started.

Watch something funny

A good laugh release endorphins into the body. This chemical in the brain makes you happy & helps battle stress. According to the Mayo Clinic, guffawing can also “stimulate circulation and aid muscle relaxation, both of which can help reduce some of the physical symptoms of stress.”

Get in a good workout

Besides laughter, exercise also releases endorphins. Exercise can also help manage depression. Working out helps with improving sleep. If you decide to take a walk outside, it has been shown to reduce stress well.

Take a vacation

Taking at least one vacation a year helped people be more satisfied and happy with their lives. Feeling less stressed is supposed to be the outcome of a vacation. Make sure to prioritize whether, big or small that a vacation happens. Remember: unplug on the vacation to relax & benefit from it.


Journaling
Journaling can be seen as a therapeutic. At the end of your day, write out anything negative that happened during the day. Doing this will let go of any stressful situations that you brought home & clears your head before sleep.

Anyone have any other ways to relieve stress not listed? 

Peace & Blessing, all!!!  Have a great Tuesday.

Jan 2, 2020

Thoughtful Thursday

     Happy 2020 Peeps!!! I was going to post my 2020 Life Focus/Goals yesterday but that didn't happen (shocker). I'm going to post those sometime next week. I just needed a mental break from a WHOLE LOT of things towards the end of 2020. 2019 had some great things happen like me graduating finally with my Masters (thank you Jesus) & having to get a new car (farewell to my 2000 Protege). Some of the not so good include losing my job (which I still haven't found another one at the moment) & my foot issues continuing.

When I look back at 2019 though, I'll see it as a year of growth for myself. Looking back on that decade of 2009-2019, I experienced some of the highest highs to some of the lowest points. Each year, I've a bit evolved (like I hope others have done). I've learned about life, love, had relationships  & friendships start & end (then some restart again), but most importantly I found more about who I am. Going into 2020, I know what out of life, the type of people I want in it, the direction I want it to take, & what I stuff I won't stand for in my life. Here are some quotes for first Thursday in 2020:

For real this time, I'm going to blog three to four time a week. Post will be up Monday-Thursday with topic days staying pretty much the same: recipes on Monday, Fitness (physical & mental) on Tuesday, Wednesday is just whatever comes to me, & Thoughtful Thursday. I'm also going to try to revamp the blog & post on IG more regularly.












Peace & Blessings, all. Everyone have a great Thursday & rest of your week.