Oct 8, 2019

Fitness Tuesday: Advantages of going meatless

Tuesday is here meaning that it's Fitness Tuesday. Today, I'm going to piggy back off of what I posted yesterday about going meatless. People have their reasons for being vegetarians or vegans. Some do it for religious or health reason while others do it because of the way it makes them feel or it's the "in thing" at the moment. Regardless the reason, there are good benefits for cutting back on meat.

Here are a few benefits of cutting back on meat even if for one day a week:

-Aid in normal bowel function

-Add variety in nutrients to ones diet

-Lowers risk of high blood pressure & diabetes

-Adds different textures & color to meal

-Saves money

-Reduces risk of heart disease & stroke

These are a few articles that I found helpful in researching about the meatless/vegetarian topic:

Building a Healthy Vegetarian Meal Myths and Facts

And if you are wanting to still eat meat & fish this article from healthline is a good place to see which ones are the best to eat. Also, if you are more of a podcast person Dr. Michael Greger, the author of the Not How Die books & cookbook has a podcast called Nutritional Facts that is super informative. Maybe on Wednesday, I'll share a few (meaning three or four) of my favorite nutritional podcast.

If anyone has suggestions on how to wan yourself of eating meat daily, I would love to hear them.

Until next time: Peace & blessings all & have a fantastic Tuesday!!!

Oct 7, 2019

Meatless Monday

Is any glad that it is starting to feel like Fall at least if it's only for a day or two?? I guess rain & a cold front will do that to sometimes. With the change of seasons I usually try to change my eating as well. I've decided (along with one of my co-worker's) to do a one day detox. The main thing about the detox is that I'm not eating any meat.

According to the Mayo Clinic, the average adult should have 5 1/2 oz of proteins a day in their date. In terms of meat this means it should be no more than 3oz. Most people only focus on meat as protein sources. Good protein substitutes include seeds, beans, legumes, tofu, peas, soy products, & unsalted nuts.

Starting today on Mondays, I'm going to start posting meatless recipes that I find along with some that I make. Some of them are going to be easier to make than others but, it's all in the name of better health. Here are a meatless recipes I found on Cooking Light:

Tomorrow, I'm going to share a few of the health benefits of cutting out meat even if it's one day a week. Also, I'm going to give some options/suggests on the types of meat that is best to eat health-wise.

Peace & Blessings all & have a great start to your week!!!

Sep 23, 2019

Fall for soup

Happy Fall, y'all!!! Hard to believe that today is the first day of Fall, even though it is still in the high 80s/ low 90s in Alabama. I've been MIA for a few weeks (par for the course at this point). Life happens as usual & I have to find a way to make time to blog/post on social media regularly. One of the things that I love about Fall (besides the clothes) is the food.

My go-to meal the is quick & you can make to freeze are soups. I love making soups in the Fall since they can be kept in bulk, kept for a couple of meals, & be filled with a variety of ingredients. Food Network always has some great recipes for those who are short on time. Here are a few of the ones that I want to try making this Fall:

This Fall seems like the perfect time to get back in the kitchen. Yay to Fall! Peace & Blessings, all.

Sep 11, 2019

Books I read in August

I know we are already eleven days into the month but I wanted to share some of the books that I read in August. For those who do not know, read a wide variety of books from Nutrition to True Crime to Non-Fiction. At the beginning of the summer, I was going to try to read some of the books that I bought earlier this year. Epic fail!!! At the end of July/beginning of August, I got around to reading some of them. Every other Wednesday, I will share three books that I have read over the previous two week. Here were the books that I read from mid-August to the beginning of September:

Recently, people have started becoming more concerned about their health, in particular sleep. If you ever had questions about how sleep effects you and why it is important, there is as lot of valuable information in this book. It breaks down some of the myths about that we have all been told about sleep & includes some facts we should all be aware of. Who knew sleeping in separate beds from you significant others could improve your health & sleep.

Moody uses examples from the bible to go over what type of relationships & people we need/should remove from your life. One of my favorite quotes from the book is to have people who "promote you, not demote you". The message I got from the book is that our relationship with God is first but it is important to have the right kind of relationship in your life. Having bad relationships can affect other areas while good ones can enhance it.

An Appeal to the World
This book is more of a question-answer interview between the Dalai Lama & journalist/author Franz Alt. For me, there were two main points that I gained from the book. First, in order for people/countries/the world to have external peace, there needs to be internal peace. I think that is a message that can be used in our day to day lives. Many of us put on a happy external face but dealing with a number of internal battles. 

Second, compassion, tolerance, and respect for others would resolve many issues. Problems arise when were one decided to go with our prejudices and stereotypes. He feels that is we should show our humanity when deal with our enemies and those who different views from ours. This point can be carried through everyday when going through our daily task, interacting with others.

With today being the anniversary of 9/11, I think we all of  should feel blessed & thankful for being alive, getting to experience life & gain new knowledge. It is crazy thinking that 18 years ago today I was a freshman in college, getting ready for one of my first college communication classes when the planes hit. All of it makes you realize that life is bigger than the small things we stress about daily. So, everyone tell your family & friends that you care & love them because tomorrow may not be given to you. 

Not to be a downer. I anyone have any question on any of the three books, just let me know.
Peace & Blessing, all & have a great Wednesday!!!

Aug 29, 2019

Thoughtful Thursday

It's Thursday, meaning two things: the week is almost over & it's time for some thoughts. This year has gone by way too fast. Can't believe it's about to be September & I got some fun trips planned #livin'life. This is short is sweet today, so here are a few thoughts for all of you:

Peace & blessings all!  Happy last Thursday of August and have a great, fantastic day!!!

Aug 27, 2019

Fitness Tuesday: Best foods for energy

Happy Tuesday!!! After the weekend, I always feel blah/have low energy when I start the week. I have been taking some supplements, which I'm going to talk about next week. Below are some of the foods that can give you extra energy along with benefits of the food. Also, there are some articles linked below for more information about why to increase you energy through food. 

Releasing sugar into the bloodstream slowly, helping increase energy. antioxidants could slow down the digestion of carbohydrates, so they release energy over a more extended period of time

Source of slow-release energy, helps regulate nervous system. 

Steel-cut oats
These oats are never cooked, starting from the whole grain. Slicing the oats into slivers, the use of steel blades help the oats keep more fiber and protein. The fiber present in oats helps blood sugar stay level by releasing the sugars slowly. 

Contains vitamin C which helps with fighting infections, mental alertness & memory.

Almonds are rich in monounsaturated fats. They are also full of protein, manganese & copper ( both help with keeping energy flowing in the body) riboflavin (helps with oxygen-based energy production). 

Salmon contains protein, vitamin B6, niacin, & riboflavin which help with converting food into energy.

Yogurt is great source of protein. It contains magnesium, which is crucial for the release of energy. Yogurt helps in providing basic energy for the brain.

Eggs contain protein and healthy fats. Consuming the whole egg helps to keep blood sugar levels stable.

Beans help keep blood sugar levels steady to keep you energized.They contain protein & are a complex carbohydrate.

Sweet Potatoes
Sweet potatoes contain fiber, complex carbohydrates, along with vitamins A and C that provides an immune boost.

Water aids in dehydration while providing a boost of energy helping fight off fatigue.

More information can be found in one of my favorite sources:

I actually bought this book at Books A Million for around $7. It's a great source to find what foods are best to eat based on the vitamin or mineral you're looking for. The book also contains some recipes ideas for that vitamin or mineral. 

Aug 22, 2019

Thoughtful Thursday

Thursday is here!!! Really sad how excited I am that the week is almost over. By this point in the week, I am pretty much most things. The last two or so weeks have been a struggle to say the least. In the last week, I have been working on this project with two other people I know. Supposed to meet about it this weekend. I am also continuing to deal with the on going drama of trying to graduate this December after not getting to the last two semesters. The quotes for this week describe how I am feeling about all that has been going on in my life right now:

Peace & Blessings, all!!! Stay positive, don't feed into others negative energy, & have a great Thursday.

Aug 8, 2019

Thoughtful Thursday

Happy Thursday. This week was going good until yesterday. Found out that I am going to have to graduate in the fall now. Long story short: I did all the paperwork and everything to graduate this summer. I went to talk to the teacher in the class who then said that I did not turn in some of the work. Well......turns out all of the items (8 to be exact) that she did not have were already turned in through email or on blackboard. Now, I have to resend everything. Luckily, I kept all the papers that I turned in from the class.

Then, on top of that found out that I am going to have to pay for a class that isn't really a class. I have to be enrolled to graduate so, I have to do like I did this summer and register for this class. One goof thing not school related is that I am going to a baseball game in September. I've been trying to go to a game the whole summer but couldn't find time to go. To say that I am excited about it is an understatement. Here are some thoughts for this Thursday:

Peace & blessings everyone & have a great Thursday!!!

Aug 6, 2019

Fitness Tuesday: Why do you need to stretch???

Hello and happy Tuesday, people. This weekend was pretty relaxing for the most part. Went tubing on a lazy river with some of my co-worker and then ran a few errands on Sunday. Thought I was done with my class but I was wrong. I have to return in some items (WHHYYY MEEEE!!!!!). Hopefully (fingers crossed) I can get the grade that I need so I can graduate this Summer. Anywho, today I wanted to talk about a subject that I talked about a year your or two ago: stretching. If you want to see more, here is the link to the post: http://www.vulnaviajohnson.com/2017/05/fitness-tuesday.html.

A few benefits of stretching include increased flexibility, helping with muscle tension, soreness, & increased blood flow. I try to stretch once before I get out of bed in the morning & once before I go to bed. During the work day, I do more stretches that help with my hands since I type most of the day.
Here are a few stretches that any age can do to help decrease your chance of getting injured:




If you want to get some more information about stretching here are a few articles that go more in depth about the topic:

Facts about Stretching

Mayo Clinic

Why stretching is just as important as exercise

I think that it is important that people are getting as accurate as possible information. There are so many people (especially on social media) that give nutrition or health advice but are not trained to do so. The health & nutrition advice I give out is to benefit people of all races, age, & genders. It just gets annoying when people jump on the health & wellness bandwagon because they think it's the "cool trend" to be on.

Okay, end of my mini-venting session. Next week, I am going to talk about why you should eat a balanced diet instead of jumping on the diet trend train. Peace & blessings, all & have a great Tuesday!!! 

Aug 1, 2019

Thoughtful Thursday

Happy Thursday and August!!! July went by really fast. I can't believe that this summer is almost over. One plus side is that I'm officially done with school, partly. I turned in all the assignments but now I'm waiting to see what grade I received, need a B to be done done. Fingers crossed. One thing this means is that I'm going to be able to blog more & work on some personal projects that I have put on the back burner. Motivation is a wonderful thing, right. Speaking of which, her are some thoughts for this Thursday:

So excited about spending the rest of my summer catching up on sleep & doing things that I enjoy. It's nice knowing that I have time to relax, figuring out what my next move is. The possibilities are endless at this point.

Peace & Blessings, all & have a great start to your August!!!!

Jul 16, 2019

Fitness Tuesday: Foam Rolling

     Since the last time that I wrote somewhat regularly in May, I have been trying out different health activities and techniques to see if they would help with some of my physical pain that I have been having. Originally, we thought that it was a side issue from my thyroid problem. Recently, we narrowed it down to a pinched nerve (not sure where thought). One thing that I started doing is foam rolling for the problem.

I have been trying to find some different ways to use my roller, which I bought at Marshall. They sell roller online and at Physical Therapy offices/facilities as well. When buying a roller make sure to get the correct length for your height. One thing I learned is that it hurts that's not a good thing. It has to do with the fascia underneath the skin. According to Mosby's Dictionary of Complementary and Alternative Medicine, fascia is an elastic connective tissue found throughout the body that surrounds and supports various muscles and organs. Unhealthy fascia can cause cellulite and pain among other issues. Here are a few foam roller exercises to tryout to work out any stiffness or pain in your body:

This muscle roller is the one that I bought from amazon a while back. I usually roll in the morning and before bed. Personally, I found that it has helped with the tightness in my legs. I also use a large foam roller to lay on to stretch out my back after sitting for most of the day. This roller is similar to the roller that I have (mine is a 36').

If you need more resources on fascia. Here are a few resources about fascia:

The Top 5 Ways Fascia Matters to Athletes by Brooke Thomas

Latest Wellness Trends for 2019 from Simple Roots Wellness

Feeling Achy? The Body Part You Don't Know You Have by Corrie Pikul

Gave some of these exercises a try if any of you have chance. Peace & Blessings, all. Have a Great Tuesday!!!

Jul 15, 2019

Summer salads


     With it being summer, I love easy recipes that I can make that don't require a lot of cook time. A salad is a great way to incorporate vegetables and protein in meal, without all the heaviness of a traditional meal. Salad's are a go-to for lunch & dinner due to my busy schedule. Not having time to make a full dinner, many salad options are far better for you than anything processed in the grocery store or those from fast food restaurants.  Here are some of my favorite at the moment:

-Pesto Pasta with Tomatoes & Mozzarella

-Summer Chicken Salad

-Lemon-Orzo Veggie Salad 

I love getting recipes from online cooking magazines and sites. If you have an account, you can save them like a digital recipe box. In my case, I print them off since it is easier to have them on hand when I need them. These salads can be served as the main dish or as a side. If anyone has a salad the at they have tried, I would love to see it.

Until next time, Peace & Blessings all. Have a great Monday!!!

Jul 11, 2019

Thoughtful Thursday

     Happy summer all!!! I am a bit late saying that, like almost two weeks to be exact. I have had been having a writer's block so to speak. A lot of topics I want to talk and have post set up for but are incomplete. Part of it is that it is summer the other part is frustration about life and blogging in general. I have made a commitment to myself that I am going to try to manage my time better to write more again.

We all go through periods in life where we are indifferent about various situations. For the last two-three month, that is the period that I'm slowly moving out of. One way that I'm doing that is through my health. I have added in some vitamins and supplements after going to the doctor. In some future post I'm going to talk about vitamins & supplements, holistic treatments that I've done, along with other areas in the health & wellness field. Another way, being the main way is through my diet. For the moment, I'm probably going blog two to three days a week or until I get some other things I have to do finished. Until then, here are some thoughts for this Thursday:




Peace & blessing everyone. I hope you all have a great Thursday!!!!

May 16, 2019

Thoughtful Thursday

Happy Thursday, all!!! This is going to be a short and sweet post. As usual, I am super busy. I still have to finish my last three projects for my one class so I can turn them in before the Summer season starts. Right now I have an I in the class until I turn in the rest of my work. I also have to turn in my graduation paperwork to Graduate this summer. I am a walking mess as of late so I am just rolling with the punches. Until next week, here are some thoughts for today

Peace & Blessing! Have a great Thursday everyone.

May 9, 2019

Thoughtful Thursday

     Happy May and Thursday!!! Life happened again. Got busy with my final semester of Graduate School: one class left, turning in all my graduation paperwork & then I'm done. Been feeling blah thanks to living in the land of pollen. Something big did happen: I broke down and bought a car. I've had my car for sixteen years (I bought it in college and it the only car that I've ever owned up until 2 & a half weeks ago). I like it but it's a big adjustment going from not having a car payment to having one now.

Other than that, I'm just trying to figure out what I'm going to do now since I'm done with school again. There is definitely going to be time for writing again. Some time for reading and trying some of the recipes in all the books I bought recently also.  All this going to start next week once I stop slacking and finish my final class projects. Until then, here are some thoughts for this Thursday

Since, it's been forever since the last time I posted, I have a good amount of post to put up so everyone be on the lookout for that. Until then, Peace & Blessings, all!!!