Month: January 2018

Green Goddess Salad

I would like to start out by saying that whenever I read blogs, I usually just scroll all the way down, past all of the beautiful pictures, and head straight towards the content. My blog will be short and sweet for all of those readers out there who are like myself, and just want to get to the picture! My recipes will be easy to make, quick for the weeknight warriors, and of course, healthy 🙂 I will start out with my take on the Green Goddess Salad:

Ingredients:

  • 2 cups organic spinach leaves
  • 2 T Primal Kitchens Green Goddess Dressing
  • 1/2 avocado
  • 3.5 ounces of shredded chicken
  • 2 T pumpkin seeds
  • 1/4 sprouts (I get mine from Trader Joe’s)
  • Optional: bacon bits, hard boiled eggs, tomatoes, etc. Have fun with your favorite salad ingredients and make this your own!

Directions:

Like I said above, my recipes will be super easy! All you do for this is put the ingredients in a bowl and enjoy! This salad is also great tossed.

How to Stay Healthy While Traveling

Wellness Tips for when you’re on the go!

I know that many of you out there share the same passions about traveling as I do. Travel is an opportunity to explore the world, leave your daily routines, and get away from it all. Travel creates extraordinary experiences and memories, but most of all, it is fun! Whether you prefer backpacking in the deep woods, high up in the mountains, a European road trip, or a tropical beach vacation, the opportunities are endless. But many people (especially health nuts like myself) ask the question, how do you stay healthy while traveling?

Contrary to popular belief, it is possible to maintain wellness throughout your vacations! Here I share my tips for staying healthy while away and I would love to hear yours as well 🙂

Water Consumption:

The very first and most important tip while traveling is to stay hydrated! Our bodies are made up of about 60% water and need water to thrive and survive. It is very easy to forget to drink water or skip it while you are out of town. This is especially true when you are in another country where water might be harder to come by, or more expensive to buy purified water bottles. When you are on vacation it is often a different climate that you are not used to (for example, hot and dry) so you need to replenish your water stores even more. Many people get dehydrated on the plane which starts off your trip on the wrong foot! When you are dehydrated, you have a harder time recovering from jet lag and a harder time eliminating waste throughout your entire trip. It may be inconvenient to get up on the plane, or make pit stops when you are on a road trip, but it is very worth it in the end.

Healthy Eating:

  • Pack snacks!!! Airplane, car, etc.
    • Travel snacks:
      • Protein bars, nuts, seeds, nut butter packets, granola, dried fruit, whole fruit, jerky or pepperoni, protein powder, etc. The options are endless.
    • Book a room that has a kitchen (or at least a fridge and a microwave). This makes it possible for you to not have to eat out for every meal
      • This is also a great way to save money because eating out for every meal can really add up. My husband and I typically like to buy breakfast food (oats, eggs, fruit, etc.) and eat the first meal at home. It is great if you can pack a few lunches as well like turkey wraps or sandwiches. We also always bring snacks with us when we are out and about!
      • If the hotel has a free continental breakfast there are often great options such as hard boiled eggs, bananas, and oatmeal to choose from.
    • Don’t treat every meal as a cheat meal just because you are on vacation. Trust me, you will feel so much better if you are eating well while you are away! Like I said above, if you bring your own breakfast and lunch that leaves dinner open as a great time to enjoy yourself and get what you really want.
      • With all of this being said, I truly believe that vacation is a time to enjoy yourself. Do not fully deprive yourself when you are away… have some fun and treat yourself! If you are getting your exercise in and eating well throughout the day, you definitely deserve some treats!

 Fitness:

  • Make sure to pack a few workout clothes! I always make sure to pack a few different outfits and most often wear the attire on the plane, in the car, etc.
  • When traveling, it is most often easiest to get a workout in first thing in the morning. This gets it out of the way so you can enjoy yourself for the remainder of the day. A nice jog or home work out is a great way to burn a few calories and get your day off to a great start.
    • Write down a few home workouts that you can do while you are away. There are great workouts you can find on Google whether you are in a hotel, on a beach, or in a park!
  • Walk! Typically, when you are on vacation, you are able to get in a lot more steps (unless of course you are on a tropical island sunbathing all day long). Walking around town and exploring instead of taking public transportation everywhere is a great way to get exercise.
  • Maybe you do want to take a break from the gym while you are away. It is a great way to re-set your body for a week, and come home strong and ready to hit the weights! Make sure you get fresh air and some steps in daily to keep your body moving.

 

That is all for now folks! Please do not hesitate to reach out to me with any questions or suggestions. Don’t let your healthy lifestyle hold you back from exploring the world 🙂

Top 10 Tips for Eating Healthy on a Budget

We all want to eat a nutritious diet and live a healthy lifestyle, but there is one hurdle that many of us face. Price is often a factor that deters people from making healthier food choices. But, contrary to popular belief, it can be just as expensive to eat unhealthily. Fast food and processed foods add up faster than you think, and since they don’t fill you up, you end up buying and eating more food. If you really think about it, eventually you will end up paying more in medicals bills in the long run if you don’t take care of your body. Despite what many people think, it is not extremely expensive to live well, and today I want to give you my favorite money savings tips and tricks for living the life you want!

Top 10 Tips:

  1. Buy whole foods- Buying whole foods such as fruits, vegetables, and meats are much more nutritious AND more cost effective than processed food items. If I can give you only one tip, it would be to stop eating processed foods! There is no nutritional value and they can degrade your health, and they are not cheap.
    • Examples:
      • Whole foods- fruits, veggies, squash, meats, eggs, raw dairy, nuts, seeds, fish, leafy greens, etc.
      • Processed foods- chips, candy, crackers, breads, convenience meals, soft drinks, vegetable oils, breakfast cereals, deli meat, margarine, etc.
    • Easy Replacements:
      • Pasta to zucchini noodles
      • Deli meant to chicken breast
      • Starchy carbs to yams or sweet potatoes
      • Dessert to fruit
      • Crackers to carrot sticks
  1. Coupons/Sales- I know this one seems pretty obvious but it truly works. I won’t buy something at a place like Whole Foods unless it is on sale! Keep an eye out for sales at your local grocery stores and clip coupons when you see them. Foods that are in season are often on sale and are extremely fresh (not shipped across the ocean). There are also many coupon apps that you can download as well to save money.
    • I use coupons that I get in the mail or that I see while I am at the store
    • My main app that I use for coupons is Cartwheel at Target, but many stores have apps now such as Fred Meyer/Kroger
  2. Don’t always shop at healthy markets/Whole Foods- Contrary to popular belief, you CAN actually get healthy food at non-health food stores! Most stores with groceries now have a health food/organic/gluten free section. There is usually an organic produce section with many seasonal options for fruit and veggies. In addition- check the Clean 15 list of produce that you don’t need to buy organically!
  1. Buy in Bulk (Costco, Cash n Carry, etc.)- Health food and products are often sold at a much lower priced when packaged in bulk. As the saying goes, “Buy more, save more!” and it is very true. Disclaimer- if you cannot eat the large amount of food that is sold at these stores, then don’t shop there because then you will end up wasting money by throwing food away!
  2. Price Compare- I will always make sure to shop around and make sure I am getting the best prices. There are so many different places you can buy health products, so make sure you get the lowest price! Don’t just impulse buy, calculate which stores will give you the most bang for your buck!
  3. Online subscription options- Most people nowadays are members of online stores (ie. Amazon, Thrive Market, etc). This can be a way to obtain significant savings on health products! Since my family is a member of Amazon Prime, I always check the prices online before I buy it in the store. Some things are definitely cheaper and it is worth it to do your research.
  4. Dine In- When I worked in a corporate setting, it used to absolutely amaze me that people could afford to eat out for lunch every day. That can really add up fast! Imagine how much money you can save by bringing your own food to lunch and not spending $10-20 per day on food. In addition, it is usually not the healthiest choice to eat out for more meals. Don’t get me wrong, I love going out to eat (maybe more than most) but I definitely watch my monthly budget. Bringing lunch to work is one of the easiest ways to save in this category. Go out to lunch as a treat, not a regular occurrence.
  5. Meal Prep- Stemming off of my last tip, making meals in bulk is a true money and time saving option. Sunday is a day that is easy to spend an hour or so making a little extra food for the week (batch of chicken, yams, veggies, etc.). If you don’t want to make tons of prepped food, then start by making extra food for dinner every night that you can eat the next day for lunch. It is cost effective and saves time.
  6. Don’t always buy name brand items- There are so many popular brands out there that have ridiculously expensive price tags. Make sure to check the off-brand items that are sitting right next to the name brand items. Off-brands typically have the exact same ingredients for half the price.
  7. Be prepared and write your list ahead of time- Stay out of the central aisles at the grocery store which are full of unhealthy snacks. Don’t shop when you are hungry because you will want to buy everything!

 

I hope you enjoyed these tips and start putting them to use today! Please do not hesitate to reach out to me for any questions, I am always happy to help.

xoxox

 

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