Thoughtful Thursday

Happy Thursday all!! It has been a long couple of day. Towards the end of last week I started breaking out in hives for some reason. I thought it was stress at first, since I do get hives sometimes when I'm super stressed out. I'm starting my nutrition consulting today. One of my old co-workers asked me to help her so I have to met her to make a plan.  Besides that, I'm just trying to get my schedule back in order.

I know this is short & sweat but here are some thoughts for this Thursday:

Via

Via

Via

Via

Via

Peace & Blessings, all. Have a great Thursday & rest of the week!!!

Fitness Tuesday: Meatless Monday receipes

   

Mushroom Cashew Lettuce Wrap

     With everything that has been going on in my life, I haven't posted as much as I wanted to. I was going to post this yesterday but we had some crazy storms come through. You know that a storm is coming when it is 69 degrees in December in the South. It was lighting & I didn't want to have to buy another computer like I did when my television was struck by lighting. Since then a few things have happened. I graduated with my Masters in Kinesiology at the beginning of the month. I finally finished my personal training certification course. Now I have to take the exam to officially be done. I'm also going to start my Reiki course once I finish the CPT stuff. Can't you tell I like learning? Outside of those courses, the YouTube channel/podcast that I'm a part of with my friends should be going live soon.

At this point, I'm ready for a real vacation & 2020 to get here. Since it been a bit since I posted about food I am going to share some more meatless recipes. Since October, I still have doing no meat on Mondays. I plan on making more of my own recipes in 2020 but until then, her are some I found on Cooking Light & Clean Eating Magazine websites that I want to try:

• Broccoli, Cheddar, and Brown Rice Cakes
• Southwestern-Style Black Bean Burritos
• Greek Spaghetti Squash Toss
• Broccoli, Kale & Cheddar Quiche with Savory Quinoa Crust
• One-Pot Vegetarian Lentil Chili
• Un-Caesar Salad Wrap with Eggplant Bacon

I will probably be making at least one of these recipes sometime soon. I'm trying to work on incorporating more vegetables in my diet. Usually I bake, steam, or boil my vegetables. I've been looking for new ways to cook them, using them in the dish beside chopping & adding them in. If anyone has any suggests, I would love to see them.

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

Thoughtful Thursday

     Happy Thursday, all. It has been a week so far. I find out that I'm officially graduating tomorrow. I had been waiting for my teacher to put my grade in so that the incomplete would be removed of my transcript. Found out late Tuesday afternoon/evening that they had cleared me to graduate. I'm not going to walk though. Really just want my diploma after all the things that I've dealt with since May trying to graduate.

Just glad to be done. However, since I'm a "forever student" I do have to finish studying to get my CPT certification. I also, signed up to take a Reiki course. I've been interested in it for a while. I've had it done a few times & it did help. The person who usually does mine gave me a book about it, which I'm finally going to get to read. Anywho, here are some thoughts for today:

Via

Via

Via

Via

Peace & Blessings, all. Have a great day & keep positive energy, peeps!!!

Detoxing after the Holidays

Via

     Hard to believe that it's not only December, but that we are about 4 weeks away from 2020. I don't know about anyone else but I'm trying to recover from all that food I ate on Thanksgiving and on Black Friday still. With Christmas around the corner (21 days away to be exact), that means a couple of things: family time, presents, and more food. One thing I'm going to start doing after holidays especially big food ones is a detox.

When I say detox, I mean a healthy, natural detox. I'm not talking about doing one of those crazy "you drink a jug of juice & water for two days" plans. Below are some suggestions on how to detoxify your body without all the crazy fads on the market:

Add veggies into you diet. For an easy way to add more into your diet, make a green smoothie or juice. This is a way to add extra nutrients in. 

• Go to the gym and work up a sweat. Exercise (i.e. breaking a sweat) is a great way to get rid of toxins from your body. 
• Make sure to stay hydrated. Try to drink at least half your body weight (in oz) a day. If you drink any other beverages outside of water (anything with caffeine or alcohol for examples), make sure to drink another 8oz of water as well.
• Cut back on your sugar intake. Been on a sugar tailspin lately? Try taking sugar out of your diet for three to four weeks.
• Reduce/eliminate caffeine and alcohol. Caffeine and alcohol can cause dehydration since it is a diuretic.  Eliminating/reducing coffee and alcohol intake will give the liver a break since it is the main organ that processes toxins from our body.
• Make sure to get seven to eight hours of sleep per night. Turn off your technology at least one hour before bedtime. The blue light from your phone, computer, & television can throw off your sleep. Some ideas to help make your room better for sleep include blackout curtains & wearing an eye mask when sleeping.
• Eat more frequently. Consider smaller meals spread out through the day. Larger meals are harder to digest. The body needs a couple of hours in between meals to digest food without interruption. Spacing out meals will help with any sluggish that may occur.
• Drink lemon juice or apple cider vinegar in 8oz of water in the morning. This helps the stomach break down food (especially protein). 

If anyone has any other suggestion or ideas on how to recharge or detox during the holidays, I would love to see them.

Peace & blessing, all. Have a great Wednesday!!!

Thoughtful Thursday

     This week went by fairly quickly for the most part. I had to handle some school things (which I'm almost done with thank God) along with trying to restart the business process again.  Besides that, I have three personal growth courses I signed up for. Well, two of them I am going to include in my business eventually. 

It's been two weeks & I'm still trying to get reorganized. I'm trying to get clarity on where I want to go with my personal goals & task Other than that, just the usual, spraining my ankle again some old some old. Here are some thought I found for this Thursday to share with you today:

Via

Via

Via

Via

Via

Recently, I have come to realize what I need to do to get growth with my blog & my business I'm starting. In the next couple of days, I should have more of an idea how I want to revamp my blog & the direction I'm Heading. Until next time, Peace & Blessings, all!!! Have a great Thursday, everyone.

Thoughtful Thursday

     For those who celebrate it, Happy Halloween. It's been a minute since I posted anything (October 8th to be exact). A lot had happened between then and now. I applied for an extension to finish my certified personal training certification.  I also have to finish those two project I need to be "fluffed" for my finally class so I'm done with my Masters. There should be enough time for me to finish all of that now. As of last Wednesday, October 23rd,2019 I no longer have a job.

I'm not going to go into the whole thing online but I have been feeling like I needed to leave there for a while. I think with any job, you have positive & negative aspects. I feel as though since I wouldn't make the move on my own, God did it for me. For myself, my ultimate goal was to eventually work for myself using all my degrees. Beginning this week (the end of last week I just hungout trying to figure out my next move), I have been trying to get organize & all that jazz. 

With it being the last day of the month & the first post I've made in a while, I decided quotes about new beginnings would be fitting. Here are some of my favorite quotes that I found:

Via

Via

Via

Via

Via

Via

In the next few weeks, I will be able to write more since there is time to now. Writing has always been a calming, peaceful activity for me. One positive is that I've back to journaling & exercising regularly again. Another pro that came out of the getting "let go" situation is that I feel so free & more relaxed. I'm not running around or as if I have the weight of the world on my shoulders anymore.

I can honestly say that this is the happiest I've felt in a long time. Yes, I'm still am running late sometimes to places. I know that there is a reason for everything that happened & I'm super excited to see what is to come next.

Peace & Blessings all!!! Have a fantastic Halloween & be safe out there.

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.

Via

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:

Why Meatless

Vegetarian Glossary of Terms

Meatless Meals: The benefits of eating less meat

Building a Healthy Vegetarian Meal Myths and Facts

7 Day Vegetarian Meal Plan & Grocery

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!!!

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.

Via

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:

Broccoli,Cheddar, & Brown Rice Cakes

One-skillet Vegetable Lasagna 

Roasted Veggie Mac & Cheese

Basil-Ricotta Ravioli with Spinach

Greek Chopped Salad with Grilled Pita

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!!!

Fall for soup

Via

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:

Tuscan Vegetable Soup

Butternut Squash Soup

French Three Onion Soup

Rustic Fall Vegetable Soup

Healthified Broccoli Cheddar Soup

Best Tomato Soup Ever

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

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:

How to Sleep Well

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.

The People Factor

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!!!

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:

Via

Via

Via

Via

Via

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

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. 

Via

Via

Apples

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

Bananas

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. 

Lemons

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

Almonds

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

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

Yogurt

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

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

Beans

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

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

23 Best Foods for Energy

8 Food That Give You an Afternoon Energy Boost That aren't a cup of coffee

Top 10 Energy Boosting Foods and Drinks

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

The Vitamins & Mineral Bible. 

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. 

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:

Via

Via

Via

Via

Via

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

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:

Via

Via

Via

Via

Via

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

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:

Via

Via

Via

Via

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!!!