Feb 20, 2020

Thought Thursday

     Happy Thursday!! This week my schedule went down the tubes. Since I have been without a job, I did set a certain time to get up & at least get some task done. Well... this week none of that happened. I am trying to create some structure in my life again. I feel like it has gone on a tailspin the last few weeks.

I have still been going & working out (going to start doing 4 days of weight & 2 days of yoga or pilates a week). Also, I have not getting good sleep AT ALL!! The mattress I sleep on is firm (that is what happens when you let the fiance' pick the mattress). So, next week with Lent starting I am going to do what I do every year which is give up something. Usually, it has been food related but this year I may do something nutrition related & something that affects others. I do pick up a new, positive habit as well. 

I am going to share those next week. Plus, I will be posting some of the other topics that I have been working on. Until then, the quotes about this week have to do with having & finding balance in your life. 

With always being busy & on the go all the time, I think we all forget that we have to take time to look at our "self care". Many of us wear different hats in our professional & personal life. All of us need to take some time for ourselves today to do something that brings you joy in your life. 

Peace & Blessings all & have a great Thursday.

Feb 14, 2020

Thoughtful Thursday: Friday Edition

   Happy Valentine's Day!! So, I usually do not post on Fridays regularly at the moment but I decided to today. Mainly, because I was so busy yesterday that I just got time to post this. Kind of fitting with it being Valentine's Day & all. Even though I am in a relationship, I have my own opinions on  Valentine's Day: I think that it is a little overrated. Another story for another time though. Here are some thoughts about love for today:

 Peace & Blessings all, Have a great Friday & Valentine's Day!!

Feb 12, 2020

Tropeaka Review

     Happy Wednesday!!! Lately, I have been taking a few supplements outside of the pill ones that I take. My sorority sister (weird to think that I have known her for 15 years now) who lives in Maryland posted about Tropeaka on IG. Of course, anyone who knows me knows that I am all about trying new things.

Tropeaka is located out of Sydney, Australia so when you order from the US, you will have to wait about 10-14 days. Mine took longer than that. I had ordered my product before the wildfires in Australia. I ended up getting mine closer to 3 weeks. Right now I still use my Vital Proteins collagen peptides, Tropeaka, & FNX (which I am a brand ambassador for). Here are four of the products that I have tried so far with information & my review on them.

This infusion tea uses a combination of herbs to help with better sleep. The blend contains organic Chamomile, organic Lemon Balm, organic Passionflower, organic Lavender, organic Scullcap Root, organic Rose Petal, Orange Peel. I usually will drink this about 2-3 hours before bed so I will not be getting up going to the bathroom during the night. Since this tea is loose, I put it in my tea ball one of my friends bought me to use for loose tea. 
Acai contains vitamin A, B1, B2, B3, C, E, manganese, copper and magnesium. These vitamins assist the body in staying healthy and provide a powerful source of energy metabolism to power through your daily activities. It supports a healthy body and is known for its vitality and nutrient-dense qualities. Also is a natural pick-me-up for a quick energy boost!
Lean Protein: Vanilla
This protein is easily digestible &  non-bloating. It is sweetened with high-quality natural vanilla beans. It uses organic ingredients including protein from Golden yellow peas, Herb & Spice blend, & Maca Powder.  It also has with sprouted activated brown rice, organic Sacha Inchi which is a wholefood protein full of minerals & omega 3,6, 9, Monk Fruit, Natural Vanilla Bean, & Green Tea Extract.
Goji Berry
This powder uses organic Goji Berries. It is low in calories, low in fat, and high in antioxidants.  Gogi Berries are considered a "Superfood". They have trace minerals, vitamins, & phytonutrients.

My opinion is that the protein is easy to mix. You just add it in cold water. Now the Acai & Goji Berry are a different story. I was mixing both of those in cold water & they both were leaving clumps (like alot) in the mixture. Now, I end up heating my water first then adding them one at a time. This is the best way to mix the Goji Berry 100%. The Acai still has clump but not as many. The important thing is to use a fork for the mixing as well. 

This brand is great for may diet types since it is dairy, soy and gluten, which means that vegans and vegetarians can use it. I would suggest trying Tropeaka if you are looking to add some supplements into your daily routine. Peace & Blessings, all have a great Wednesday!!

Feb 6, 2020

Thoughtful Thursday

Happy Thursday!!! This is going to be short since I am behind on life at this point. I have a bunch of things that I have to catch up on but here are some thoughts for this Thursday:

Peace & Blessings everyone. Have a great Thursday!!!

Feb 5, 2020

What is Intuitive Eating?

     Today, I wanted to talk about Intuitive Eating. The term was created in 1995 by two registered dietitians (RD for short), Evelyn Tribole and Elyse Resch.  According to Health magazine, intuitive eating means breaking free from the on-and-off cycle of dieting and learning to eat mindfully and without guilt. You do not calorie count or remove certain foods from your diet but, there are 10 basic rules to follow.

1. Reject the diet mentality
First, one has to get rid of all the books and magazine articles that promise fast weight loss. You have to let go of rejecting meal plans that dictate what or how much you can eat. You make decisions about what foods to eat, when, and how much must be dictated by internal cues rather than external cues.
2. Honor your hunger
Instead of counting calories, pay attention to what your body’s hunger cues are. Your body will be able to determine if it is actual hunger for food or another type of hunger. 
3. Make peace with food
By dropping the "good" & "bad" labels associated with food, you learn to give yourself “unconditional permission to eat.” In the article A Beginner's Guide to Intuitive Eating, some find seeing a professional helps them under why certain foods are "off limits".
4. Challenge the food police
The “food police” can be the voices in your head that tell you it is good to eat fewer calories and it’s bad to eat dessert. This can also be real people including friends, family, and acquaintances who offer up judgment, advice about what and how you’re eating. Most of us have been following these dieting rules again and again, trying to not make yourself feel guilty for not following them to a T.
5. Respect your fullness
Remember to eat when you’re hungry, but also important to stop when those hunger cues are no longer present.  Are you still eating because of your hunger, eating out of distraction, boredom, or stress?   Listen to your body. The body can tell easier when it is hungry than full.
6. Discover the satisfaction factor
This principal is about getting satisfaction from noticing and appreciating the taste and texture of food, but also the environment in which you are eating. The motivation behind the food choices made should be looked at as well.
7. Honor your feelings without using food
It is important to get to the root of why food is a coping mechanism. There needs to be a way to nurture yourself and resolve issues without turning to food. People often overeat because of anxiety, loneliness, boredom, anger, or stress. Being mindful with your food and emotions can help with any issues.
8. Respect your body
This is about body acceptance. One has to learn to feel good about your body. Once self-acceptance happens, you start to not strive for unrealistic expectations.
9. Exercise: Feel the difference
You don’t have to go to the gym every day while intuitive eating approach. It is important to move your body on a regular basis. The creators of intuitive eating wants it to “ not about finding the exercise that burns the most calories or the most fat,” says Tribole. “It is about finding something that’s sustainable and that you enjoy.” It is been shown that exercise does boost ones mood, strengthen the heart and cardiovascular system, and increase lean muscle mass.
10. Honor your health with gentle nutrition
Despite the fact that intuitive eating preaches an “eat what you want” mentality, that doesn’t mean its founders don’t care about good nutrition. Making smart food choices that honor your health and is well-balanced. Eating “intuitively” should still involve more fruits and veggies than candy & cookies.

One article said that the critics of intuitive eating warn that if we all started to eat whatever we wanted when we wanted, we would lose all form of self-control and nutrition principles would fly out the window. Certain people should not partake in intuitive eating such as those with recovering from eating disorders. 

I see the benefits of intuitive eating in that you eat pretty much when you feel hunger. I know this type of eating will not work for some people since they eat a certain amount of snack & meals a day for training purpose or other reasons. If you are able to try it, I suggest doing it for at least two weeks to see how you feel. 

That's it for today. Peace & Blessings, all. Have a great Wednesday.

Jan 30, 2020

Thoughtful Thursday

   Today is the last Thursday of the month of January. My post lacked this week due to me taking a mini-break from social media & the Internet (except checking my email). I had to step back between the Kobe Bryant accident on Sunday & on Monday there was a marina fire in town about 45 minutes from where I live where 5 children, 3 adults, & 1 dog died. All that happening put me in a sensory overload situation. 

All of those things happening makes you realize how life is short & we should try to live it to the fullest. I am trying to get back to being "me" again. I think you start thinking about how you are living life & all the things you want to do. Plus, you start realizing that there are children who died that are never going to experiences that you do growing into adults like first love, proms, graduations, college, & so many other life milestones we take for granted. The quotes I picked for today are about self-care because after this week, I think we all need some. 




One take away from the last couple of days that I have is this: we live in this world where we are always rushing to get places & get things done. All of us, myself included should step back from technology everyone once in a while. We should spend more time outside, time with family & friends, time making memories & living in the moment. You never know if that moment will be the last one with the person you choose to spend it with. Tell people you love them, come to peace with mistakes you have made, let go of things that are holding you back, & most important: do not sweat the small stuff in life. I have been needing to do that for the last couple of years.

Peace & blessings, everyone!!! Have an amazing Thursday & enjoy your day.

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:




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:




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.

     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.

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 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 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.