Workout Week #20

Last Week's Workouts

Monday: 30 Day Shred, Level 3 then Level 1
Tuesday: P90x Yoga (52 min)
Wednesday: Rest
Thursday: Jackie Warner's Circuit Training
Friday: Jillian Michaels 6 Week 6 pack, Level 2
Saturday: Rest

RED= Mostly Strength workout
BLUE= Purely Cardio

Supplements I'm Currently Taking

I just started getting into supplements about a year ago.  It's been quite a journey because there's so many supplements out there.  You can take recommendations from nutritionists and health gurus but in the end it's based on what works for you and if you've actually seen any differences after taking the supplements.  So I think that some supplements are kind of ridiculous and a waste of money.  I've found that I get the best results from getting my vitamins and minerals from the foods that I eat.  Hence the reason why I start every day with a "glowing green smoothie." But I do believe that some supplements can definitely benefit you.  The hard part is figuring out which ones actually work.  

So I've cut down quite a bit on supplements because I wanted to test some out.  After some trial and error, I've been able to cut it down to just these supplements:

• Magnesium- I take magnesium every night before I go to bed.  It helps to get rid of all the "sludge" in your system.  It helps with constipation and bloating.  It also helps with stress and anxiety because it's helping your body to calm down.  It helps me fall asleep at night. I take these,  Aerobic Life Mag 07 (Recommended by Kimberly Snyder, author of The Beauty Detox Solution and The Beauty Detox Foods)

• Enzymes- I take enzymes with every meal to help break down the foods that I'm eating.  Enzymes help relieve stress from the digestive system.  It helps prevent bloating and constipation.  I absolutely love it!  I've noticed a huge difference with taking enzymes with every meal.  I take these, Rainbow Light Advanced Enzyme System, (Recommended by Kimberly Snyder, author of The Beauty Detox Solution and The Beauty Detox Foods)

• Ox Bile- I take a bile supplement because I got my gallbladder removed back in 2009.  I've noticed though (every now and then) I have a hard time digesting foods.  So I started taking a bile supplement to give me a concentrated amount of bile to help break down my food.  This way I'm not overworking my liver.  I take these, Ox bile, (Recommended by Liz Wolf, author of Skintervention Guide)

• Spirulina (powder form, Superfood): considered a multivitamin- Vitamin B, C, D, E.  It also has potassium, calcium, chromium, copper, iron, magnesium,  manganese, phosphorus,  selenium, sodium and zinc. It's incredibly high in calcium (26 times higher than milk). Can bind with heavy metals and help remove them.  Can increase fat burning during exercise.  Has a large amount of iron, protein and amino acids.  It's my Miracle "Drug"! I take this, Hawaiian Spirulina Spacifica. Every morning, I add 1 tsp to my Glowing Green Smoothie.

• Maca Powder (powder form, Superfood)- It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.  Relieves menstrual issues and menopause. Improves mood.   Increases libido and helps boost energy.  I take this, Navitas Naturals, Maca Powder. Every morning I add 1/2 tsp to my Glowing Green Smoothie.
• L-Glutamine- Every now and then I'll take a couple spoonfuls of L-glutamine in a glass of water to help with sugar cravings.  It helps balance blood sugar levels.  It also helps with gastrointestinal issues and metabolism.  I take this, MRM L-Glutamine 500.

Workout Week #19

Listed above is everything you'll need along the way to a "healthy" lifestyle.  Everyone is different in what they view as "healthy."  But no matter what it entails, it takes a LOT of MOTIVATION, COURAGE & SUPPORT.  I think the biggest challenge is courage.  We all fear that we're going to fail.  But one of my favorite quotes says, "Doubt kills more dreams than failure ever will." It takes a lot of courage to be healthy and stick to it.  Because not everyone lives the same way.  So to choose a different path than some around you, can take a lot of courage.  But It's invigorating when you find people that have the same goals.  It's quite exciting and in the end rewarding.  My favorite place to find motivation is on Instagram.  I love looking at pictures of what other people are eating out there.  Photos of creative meals with foods that I myself are trying to implement more is inspiring.  It's a huge boost of encouragement and support.

Last Week's Workouts:

Monday: 25 minute walk, outside
Tuesday: Bob Harper's Pure Burn Super Strength (only 45 min)
Wednesday: Jillian Michael's Extreme Shed & Shred, Workout 2
Thursday: Rest
Friday: Bob Harper's Ultimate Cardio Body
Saturday: Jillian Michaels' No More Trouble Zones

RED= Mostly Strength workout
BLUE= Purely Cardio

Workout Week#18

Last Week's Workouts:

Monday: Bob Harper's Cardio Rev Conditioning
Tuesday: Jillian Michael's Hard Body, Workout 1
Wednesday: Nada
Thursday: Jillian Michael's Hard Body, Workout 2 (only 25 minutes)
Friday: Jillian Michael's Banish Fat Boost Metabolism 
Saturday: Jillian Michael's Six-Week Six Pack, Workout 2

RED= Mostly Strength workout
BLUE= Purely Cardio

How I Clean My Make-Up Brushes: Castile Soap

Here's a very simple way to clean your make-up brushes.  It's reasonably affordable.  In fact there are many uses for Castile soap to make natural cleaners.  So it is a great investment.  It's organic, and made from natural sources:

"Made with organic oils! 100% Vegan. Health is our greatest wealth. No detergents. No foaming agents. 100% Biodegradable! Dilute: Enjoy 1 soap for 18 different uses! Guaranteed pure potassium castile soap and 100% vegetarian: Supermild castile has outstanding water softening and cleansing powers. preferable to harsh soap and defattening synthetics. It does not cut dirt, but dissolves it. It is the mildest, most pleasant soap you ever used. Oregon Tilth Certified Organic."

I needed something natural to clean my make-up brushes with.  So I've been using my castile soap.  It cleans my make-up brushes beautifully!  You want to be cleaning your brushes about 2-3 times a week.  I tend to be lazy about it but I'm working on it.

Available at most local grocery stores.

Smoothie Shortcut: Freeze Your Ingredients Ahead of Time

Lately I've been making a smoothie every morning!  It's a great way to start off my day.  And it's easier than making anything else if you're into "making" your breakfast rather than bowl and cereal like *muah*.  So I wanted to make my smoothies even easier.  So I've been freezing and chopping my ingredients ahead of time.  It makes it a lot easier to just pop in the ingredients into my blender.  It comes together even better when it's frozen.  It adds a nice touch.  Lately I've been freezing my spinach into individual baggies for a single smoothie serving.  It's easy to break apart when it's frozen.  I also have been slicing up my bananas.  It's easier than slicing them frozen.  

Here are some Smoothie Recipes to Try:

Glowing Green Smoothie

I do a "Glowing Green Smoothie" every morning.  I finally got it down perfectly! It's absolutely delicious.  I look forward to it every morning!

I do mine a little differently: 1 single serving

2 c spinach, 1 c romaine lettuce, 1/2 c celery, 1/2 c Arugula,  1/2 banana, 1/2 pear or 1 kiwi** , 1 spoonful ground flax meal, 1 tsp spirulina, 1/2 tsp maca powder, 1/2-1 c cold water (depending on how thick or thin you want it), 1/4 c of almond milk (vanilla, unsweetened) and 1 c ice.  

**The pear makes it sweet, kiwi makes it sweet/tangy, My favorite is with a kiwi.

Rainbow Green Smoothie

Green Supreme Shake

Red Cabbage and Blueberry Smoothie

Beautiful color Huh?

I love using purple cabbage in my smoothie! 

It doesn't add any flavor, just a beautiful color & some Vitamin C!

Workout Week #17

This last weekend I attended a beautiful wedding in Bountiful, Utah.  I was able to meet up with my friend Emily at the wedding.  Following the wedding we grabbed some food.  We ventured over to a cafe called Plates & Palates.  It was so delicious!  I got chicken curry salad with grapes and dried mangoes on a bed of greens.  I don't normally go for curry but I was totally digging this salad.  And they brought me a little plate of sliced pears, apples and strawberries.  It was so yummy!  It was a really hot weekend to have a wedding but all in all absolutely enjoyable!  We just stuck to the shaded areas and it turned out alright :). 

Last Week's Workouts:

Monday: Nada
Tuesday: Bob Harper's Ultimate Cardio Body
Wednesday: 1.5 hour walk, outside
Thursday: Bob Harper's Power Yoga
Friday: Nada
Saturday: P90x Yoga sesh, (1 hour)

RED= Mostly Strength workout
BLUE= Purely Cardio

Workout Week #16

Ginger's Cafe, Turkey Avocado Sandwich 

Sooo last week wasn't SUPER productive. But all in all I feel pretty proud of myself for doing the WHOLE p90x Yoga workout!! It's an hour and a half long.  And it will KICK YOUR BUTT!  And even more when you're giving it your all the whole time!  Which is what I try to do with yoga.  I'm no where perfect at yoga but I always try to work on my technique.  And if you're doing that, then you're always improving!  

The reason I slacked towards the end of the week was because my sister came in town to visit.  We had a blast.  Friday night we got a bite to eat at one of my favorite little (vegan and non-vegan options) Cafe in our little town which is SOOO freaken rad because our town is so small.  I ordered half turkey/avocado sandwich and half spicy chicken salad.  The salad was absolutely delicious: spicy chicken, spiced cashews, mango and pineapple chunks on a bed of greens with curry cilantro dressing. The best part was the dressing.  Absolutely divine!  Afterwards, we headed to Nickel City Arcade.  They just opened a new one close to us, maybe 10 minutes away.  It's a lot bigger than the other one we're use to going to.  And there was hardly anyone there.  It was rad!  We got enough tickets to buy about 10 lollipops :)  Saturday We went to see World War Z.  Great action-packed movie!  I wouldn't mind seeing it again!  We had a great weekend with my sister visiting!  It was just what I needed.

Last Week's Workouts:

Monday: Jillian Michael's Ripped in 30, Workout 4 then Workout 3
Tuesday: P90X Yoga
Wednesday: Nada
Thursday: Bob Harper's Power Yoga
Friday: Nada
Saturday Nada

RED= Mostly Strength workout
BLUE= Purely Cardio

My Word of Focus: BALANCE

Kimberly Snyder  CN and Yogi.  My inspiration.

Can you believe in less than a week we will be halfway through the year!!!!  I cannot believe time has flown by so fast!  I like to make goals but I don't get caught up on keeping the same goals all year round.  I'm constantly tweaking my goals to better fit me.  Or I realize that that particular goal just isn't important to me as other goals and therefore remove it. Because If I could make a long list of goals, I would.  BUT it's impossible to achieve a long list of goals.  So I try to keep it practical which is still hard to do sometimes because I still get ahead of myself.

Not only have I been focusing on goals of late but also MY WORD OF FOCUS.  I listened to this podcast from a lady that had a WORD that she wanted to focus on throughout the year.  Her word is "QUALITY."  Fantastic word right?!? Her goal was to have quality in everything she consumed and did for her self.  She was going to eat quality food, not processed junk.  She was going to work hard at the gym and do quality workout sessions to get the best out of it.

So I started to think....What could be my WORD OF FOCUS this year.  Six months later and it finally hit me.  My word is "BALANCE."  I have a really hard time balancing life.  I'm always leaning one way or the other.  I have this "All or Nothing" mentality sometimes.  I need to balance my thoughts better.  I need to balance my time.  I need to balance my secular life and spiritual life.  It's all about balance.  I know that if I focus on balancing out my life more, I won't be obsessing over the things that don't matter in the end.  It's almost like hitting that RESTART BUTTON of coming to realize again what I want in this life and what's really important.

Guest Post: David Martin's Journey

I've been wanting to have my brother, David, guest post on my blog for a while now.  He's incredible with his fitness.  Every time I see him I ask him, "What the heck do you do?" He always looks in shape.  I swear he grows NEW muscles each time I see him.  David motivates me to continue working on my fitness level because I know he's working on his.  But I gotta say this as well.  He eats WHATEVER HE WANTS!!! I know ladies...I know.  Drives ya crazy huh?  David is a part of that cult.  He eats what he wants but he's still able to keep his shape.  But I know he still keeps himself in check.  I know David hopes to run a marathon some day---He tried to convince me to do it with me and I said H-to the-ELL to the NO!  So if there's a marathon runner wanna-be out there that would be David's running buddy.  Let me know!  David, Take it AWAY:
                                                                                                                                                                   

Background (Diet & Exercise):

A few of the diets I've gone through in my life time have been all around, up and down.  I've done everything from making those protein shakes, eating foods with tons of protein to NOW making my own food/meals at home so I know exactly what I'm throwing in my body and drinking nothing but water.  I am also trying to grasp a bit of each part of the food pyramid on a day to day basis.  I don't know if it's with age that has made this change in my eating habits, but I just feel better all around.  Besides, I enjoy in the fact that all of the energy that my body uses to burn fat or gets me through the day is completely natural and NOT from caffeine or those energy drinks that people say are "good" for you.  Something else that I try to do every time I go out to the grocery store to stock up on food is do my research.  E.g. - Buying whole foods where there is no in between "touch up" which makes it processed foods - yuck!  So that is something that I am striving more and more on implementing each day with my diet.  Growing up, luckily I was taught pretty early on how to eat correctly and being adventurous when exploring new tastes.  

What Motivates you?

A few motives came from what I would see happen to other people when not eating right or taking care of their body.  So I figured I'd learn from their mistakes while I'm young now so I can avoid those health issues in the future.  I've also been motivated by the other half - those that have been successful in their lifetime when it came to treating yourself right and taking care of yourself.  Tony Horton from P90X was a good instructor/example on how to not only exercise well, but also eat well.  I learned from him that there is a WRONG way to exercise and then the RIGHT way to exercise.  So all in all, being prepared for the future is what helps motivate me most.

What a Typical Week Looks Like for You?

Usually a typical week for me would involve running, gym and home cardio.  I try to switch it up so I'm not just strengthening one muscle in my body.  The human body is capable of doing a lot of things when put to the test.  I love being able to do all the things when it comes to exercising or performing any physical activity.  If I just focused on running everyday, then I may be able to run well, but how would I be prepared for any activities that require lifting, pushing or throwing heavy objects?  So I usually try to switch it up so I am able to be more useful.  So I usually run 3 times a week, gym 2-3 times a week, and home cardio 5 times a week.  And usually with any form of exercising, I'm not one to set personal time records or see who can do the most reps.  Rather, I focus more on the actual routine itself and if I'm exercising at a right pace.  I'd rather do 40 FULL push-ups than 80 half push-ups.  I do that so I don't hurt myself.

Healthy Meals You'd Like to Share:

I don't have any links to what I usually eat, probably because I'm a guy haha.  But I like to throw together meals that are a mix of more than just one food item.  Something I really enjoy cooking is some chicken with a can of spicy tomatoes and letting them simmer in a crock pot to moisten the chicken with that yummy tomato flavor.  Then once I've done that, I usually shred up the chicken along with the tomatoes and use it as burrito filling.  And like I said before, I try to eat a little bit of everything from the food pyramid on a day to day basis.

Health Tips You Swear By:

A few health tips I swear by would have to be drinking lots of water everyday.  Not only is it good for you, but it helps with your digestive needs.   

Workout Week #15

We had quite the eventful weekend!  We hiked close to the house.  Blake hasn't hiked it with me on this trail yet so it was a blast to show him my favorite parts of the hike.  We went in about 1.5 hour deep.  We ended in this huge meadow!  I should've brought my phone with me to take a picture because it truly was beautiful.  There was this one area where I wanted to climb some rocks just to get a higher look of the valley and I slid and scraped my leg----------------------->exhibit A.  It looks so teeny.  But it hurt and I feel Bad A.  We Also headed up north towards Salt Lake to see SUPERMAN in IMAX theater!  Okay seriously, that movie was made for IMAX.  The sound was so loud I thought it was going to make my chest explode.  Ah!  It was awesome!  Is it better than Batman?  No but it's still pretty amazing!  Right from the beginning it's filled with action, to the very end.  After the movie Blake and I went to one of our favorite Mexican Restaurants called Su CASA.  It's delicious.  Just plain authentic mexican food.  And they are so fast too.  We get our food within 5 minutes, sometimes less.


Last Week's Workouts:

Monday: Jillian Michael's Hard Body Level 2
Tuesday: Bob Harper's Total Body Transformation
Wednesday: REST
Thursday: Jillian Michaels Hard Body Level 1 +
1 hour walk, outside
Friday: REST
Saturday: 3 hour hike 

RED= Mostly Strength workout
BLUE= Purely Cardio

Making Your Salads More Colorful!

Mostly I eat salads to help just get some roughage into my diet..You know for Fiber and all that stuff!

I prefer cooked/baked/steamed vegetables! YUMM!

BUT when I do put together a salad I go for TEXTURE and COLOR!

In Salads I love to Add:
Broccoli, Cauliflower, Broccoli Sprouts, Cilantro, Shredded Carrots, Apples, Purple Cabbage, Red/yellow/orange bell peppers, spinach, Avocado, Hemp Seeds (Great for Protein),  Sweet Potato, and for Meat: I love Pulled Pork, Grilled Chicken or Chopped up Homemade Turkey Burgers.

Here's another Salad I made:

In this salad I have:

Cabbage, Shredded carrots, Cilantro, Cauliflower, Leftover Pecan Crusted /Mustard Chicken, 1/2 Diced Apple, Salad Dressing:  Paul Newman's Olive Oil & Vinegar

My Favorite Store-Brand Facial Cleanser: CeraVe

So I like to experiment with different Facial cleansers and Beauty products and I came across this product in Wal-mart.  CeraVe is a wonderful product.  It's more affordable than most high-end cleansers and it gets the job done, if not better.  It's really great for sensitive skin.  It leaves my skin really soft afterwards.  It doesn't feel like it's taking away my natural oils.  I always feel refreshed after I wash my face.  It also removes make-up.  So you don't have to scrub your face twice.  I'm really in love with this product!  Give it a try!

Here's a link if you would like to read more about this product, CeraVe

Most Recent Tried and LOVED Dessert Recipes

I love experimenting with homemade treats.  I like knowing what's going into my body.  Plus I trust simple, understandable ingredients.  Hence, why I prefer to make my food.  It takes more time but in the end it's FUN and REWARDING!  Here's some of the most recent desserts that I've tried from sources online.  

Cake Batter Ice Cream, Chocolate Covered Katie
I just simply made mine into a milkshake!
It reminds me of Cake Batter Ice Cream from Coldstone.

Chocolate Coconut Milk Ice Cream, Detoxinista
If you're trying to avoid dairy, this is a WONDERFUL alternative!
It makes quite a bit so you can share with a friend, family member or spouse :)

Chocolate Peanut Butter Banana Milkshake, Detoxinista 

This is my most recent discovery.  I love the combination of peanut butter and chocolate.

There's simply nothing better!  

Can you tell I LOVE Ice Cream?!?

Workout Week # 14

So a couple weeks ago my husband and I went on a little adventure into the woods up in Provo.  We went on a 1 1/2 hour hike, had some lunch, then headed back.  We had a blast.  The weather was perfect.  I've always loved hiking.  Normally I just hike the Y (atop of a mountain, Insignia of BYU) which is made up of switchbacks.  I personally love the challenge but I do like to do other types of hikes as well.  I recently discovered this trail close to the house that I can walk to.  It's AMAZING.  I love being outside.  There's something very sacred about being out in the sun with nature.  I feel rejuvenated and at peace when I spend more time hiking whether with friends or by myself.  Lately I've been hiking this trail by myself (while my husband is at work) to listen to health podcasts.  It's super relaxing for me and I don't feel like I'm working out.  I could walk for hours!  The trail keeps going on and on.  Each time I've gone a little further.  I wonder where the trail ends?!?


Last Week's Workouts:

Monday: Jillian Michael's Banish Fat Boost Metabolism
Tuesday: Jillian Michael's No More Trouble Zones 
Wednesday: Jillian Michael's Hard Body, Level 2 (only 25 minutes) + 90 minute hike
Thursday: REST
Friday: REST
Saturday: 80 minute hike
Sunday: REST

RED= Mostly Strength workout
BLUE= Purely Cardio

How to Ease Constipation

Constipation is NEVER a good thing.  You want to be REGULAR EVERYDAY!

I know it sounds crazy, but it's true.  If you're not going every day.  Then you need to make some changes to your diet routine.  I feel like crap (no pun intended) when I'm not going every day.  Who wants to carry around that extra weight...NOT ME!  

These are some ideas that have been very beneficial to me in keeping me regular and honestly more energized.  Because if you're body is working on digesting your foods 24-7, it will be taking away from your own-personal energy and it will show on your face, skin etc.  It's important to help your digestion so your body can spend more time detoxifying rather than spending more time breaking down unfamiliar foods!

• Eat more Greens
• Eat more Veggies
• Start every day with a smoothie, try this recipe: Glowing Green Smoothie
• Take a magnesium supplement
• Exercise
• Eat less sugar, dairy, grains, processed foods, meat (these foods are harder for your body to digest)
• Drink more Water
• Avoid soda
• Avoid eating too late, this allows your body to digest your food early so that it's ready to deposit the next day :)

Trying Something New: Broccoli Sprouts

One of my favorite things to do at the Grocery store is to look around the veggie/fruit section and try some new things!  Its great to get variety into your diet.  Plus I tend to get bored with the same thing every week.  So I spice it up with a new kind of fruit or veggie.

Today I decided to pick up some Broccoli sprouts at the grocery store.  I've never tried them before. I read about them from Kimberly Snyder, CN.  Broccoli sprouts pack wonderful enzymes to help break down your food and they also have protective benefits against carcinogens (toxins, free radicals).  They're great on salads or add to a green smoothie.  I think next time I'll pick up some Alfalfa Sprouts.  They have so many wonderful benefits as well (high in antioxidants and may prevent menopausal symptoms).

She's been my inspiration of late.  She inspires me to eat more veggies throughout my day.  You can read more about what she says on Sprouts/Microgreens HERE.

F.LUX: Better Lighting for Your Computer

I heard about F.LUX from a podcast I was listening to called, "Not Just Paleo." Which by the way is my new favorite Podcast!  Anyway, Evan Brand (the host) mentioned a computer program that helps adjust the lighting on your computer depending on the time of day so that it's not so damaging to your eyes.

I absolutely LOVE IT.  It's free and it gets the job done.  Computers have this blue light built in that makes your eyes/body believe that it is still daytime, which prevents your melatonin from setting in and ultimately helping you fall asleep at night.  The program helps adjust the lighting to a sort of reddish tone that is much easier on the eyes, especially if you're constantly on the computer at night.  There are different options to choose from.  I personally love the "Candle" mode.  In fact I'm using it right now.

To help you sleep better at night, try to avoid blue lights- primarily TV, Computers and Cellphones.  Also, dim all of your lights at night to help your melatonin set in and help you get sleepy at night.

Check it out!  F.LUX

My Favorite Ways to Use Coconut Oil

This is the kind I use.

I started using coconut oil maybe 3 months ago.  Since then I have experimented with different ways of using Coconut oil.  It's astounding the many uses of coconut oil.  Here are my favorites:

• Flatten down any FlyAways: I always have these little, annoying hairs that stick up when ever I want to style my hair or put it up.  I like it better than hair spray, because it doesn't leave it sticky and hard.  You only need a little to pat down some annoying hairs to make it appear smooth and sleek.  
• Body & Face Moisturizer: I especially love rubbing my legs with coconut oil.  It makes my legs look shiny and smooth.  It keeps my legs smooth all day.  Most moisturizers don't last that long.
• Cuticle Cream: Coconut oil gets rid of your cuticles fast!  It makes your nail beds look really nice and clean.
• Make-up Remover:  This is the BEST make-up remover I've used.  You just take a nickel/quarter size amount and rub it over face/eyes.  Take a warm washcloth and remove make-up.  It works VERY well!
• Deodorant: This is my ABSOLUTE favorite deodorant.  It never fails to work!  Plus, personally I don't like the perfumes in deodorants.  Plus, coconut oil doesn't stain your (white) shirts.  All you need is a small amount of coconut oil to rub under your arms and then add a dab of baking soda.  That's it!
• Lubricant: I'm sorry but it's so true!  It works really well.  'Nuff said :)
• Supplement: I eat anywhere from 1-4 Tbsp of coconut oil throughout the day.  It helps boost energy and immune system. And it tastes DELICOUS!
• To Cook with:  Coconut oil works better than butter, due to the fact that nothing sticks when you use coconut oil!  I use it most when I cook eggs in the morning.  It gives the eggs kinda of a "fried" taste.  I love it!

So honestly it's a GREAT investment!

You won't regret it!

I think my favorite part about Coconut Oil is the smell.  

It's as if you're visiting Hawaii every time you put on some coconut oil!

I've never been :) but hopefully I will!

Foods to Help You Sleep Better at Night

I was listening to a podcast called "Dishing Up Nutrition" the other day.  Their main focus was how to get better sleep at night.  I thought FINALLY!  I was excited that the whole show would be devoted to this one topic that EVERYONE struggles with.  It may differ from night to night.  Sometimes I have a hard time falling asleep.  Sometimes I wake up in the middle of the night.  So it all depends.  

I've heard different things about what foods help you sleep at night, such as oatmeal, whole-wheat bread, popcorn, pretzels, bowl of cereal.  If you notice a pattern, all of those suggestions are HIGH-carb snacks.  IF you're having problems sleeping at night, you want to avoid HIGH-Carb foods.  Because the problem with HIGH-carb foods is that you get a high dose of Dopamine and then you crash afterwards- the feeling of "Wired-but-Tired."

The nutritionists on the podcast suggested the best type of snack is a Healthy FAT + CARB (fruit).  Here are some of the snacks they suggested to eat 1/2 hour to and hour before bedtime.

1. 2 Tbsp heavy whipping cream + 1/4 c fruit
2. 1/4 c coconut milk (canned, full fat) + 1/4 c berries
3. Small Avocado + fruit
4. Small apple or Celery + 2 Tbsp Peanut butter or Almond butter
5. Small apple and 2-3 small slices of Cheese
6. 1/4 c Nuts + fruit (I personally Love almonds and brazillian nuts)

They did mention also that EVEN if you wake up in the middle of the night and can't fall back asleep, they still ENCOURAGE you to grab one of the snacks listed above to help you FALL BACK ASLEEP.

I find it so fascinating that we can USE nutrition to help us feel better.  That's why I love their podcast.  It's basically reteaching us how to eat REAL food and avoid the processed crap.  But trust me, it's a journey because I still struggle with eating REAL food all the time.  But I know I feel better when I do eat REAL food.  So test it out for yourself.  The only way to find out is if you try it.  You are the best judge of your body and how you feel.  I only share what has worked for me, that doesn't mean it works for you.  You are the best JUDGE of YOU!

They also shared some natural supplements you can take to help with sleep.  

I will be sharing that in a future post. 

My Favorite Homemade "Tea"

This is the kind I use :)

Have you heard of Maca?  I purchased a bag of raw Maca Powder at the grocery store a little while ago.  It has amazing AMAZING benefits: 

Rich in Vitamin B12 and proteins (Calcium, Iron, Zinc, Phosphorus and Amino Acids also!)

                           Boosts Libido (Hello!?!)

                                  Boosts Mood

                                 Boosts Energy

Serious!?! Who (women?!?) wouldn't want to give it a try.  However, Maca smells/tastes HORRIBLE. Ugh, I hate it.  BUT..there's hope!  There are 2 ways that work amazingly- You can add it to a smoothie of your choice.  OR you can add it to tea---which is my favorite- The Cinnamon masks it beautifully!

Recently I've been just heating up some water in the microwave (2 min) and ADD:

1. 1 tsp MACA Powder
2. Couple shakes of Organic Ground Cinnamon*
3. 4-5 Drops of organic Stevia Extract (I use creamy vanilla--YUMM!)

*regulates blood sugar, contains calcium, fiber, iron, manganese & effective for menstrual pain.

I like to have a cup in the morning and a cup in the mid to late afternoon.  This is my MIRACLE drink.  I always feel really good after a cup-- A peaceful-calming-rejuvenated feeling!  I love it!

Give it a TRY!

Workout Week #13

As I've mentioned in a previous post, I am focusing on exercises that will help lower my cortisol.  

I hope to implement more active workouts in the future but for now I am REALLY enjoying all the yoga that I'm doing.

I recently tried out a local studio downtown Springville.  It's above an Herbal Shop/ Ginger's Cafe.  It's a mini health food store with supplements, herbs, books, teas, etc!  It also has a cafe which I am dying to try out--Salads, wraps, sandwiches, desserts etc---lots of organic foods. And it's all at reasonable prices.

The studio itself is located upstairs so you have to go in the back.  The studio is rather basic.  They hope to remodel it-- add mirrors, redo the floor.  The ceiling is pretty rad.  It has lots of pretty designs in it.  I like to stare at it while I do my yoga poses.  The only downfall is that the ceiling is pretty short.  Haha I can easily touch the ceiling and I'm pretty short...5'4".  So it's basically Yoga for short people :)

There were only 3 other people there, other than the instructor.  Gwen is the instructor.  I like her very much.  If an instructor is able to calm my mind and leave me feeling rejuvenated and at peace at the same time at the end of their class..then I will come back to the class!  I hope to go every Thursday.  Plus, it's good to get out of the house and meet new people.  

A new Recreation center is being built close by.  I don't think they have opened it yet.  I really hope to start going to their pool and do some laps.  I've never been huge into swimming but I hope to try it out and see if I like it.  I think it's good to try new things.   I'll let you know how it goes.

Last Week's Workouts:

Monday: 1 hour walk, outside

Tuesday: Bob Harper's Yoga for the Warrior
Wednesday: 1 hour walk, outside
Thursday: Yoga Class (Local Studio)
Friday: Hike (45 minutes)
Saturday: P90X Yoga (1 hr 10 min)
Sunday: REST

RED= Mostly Strength workout
BLUE= Purely Cardio

High Cortisol: The Need for Speed

A while ago I was listening to a podcast called "Balanced Bites" (a paleo podcast) and the guest on their show was Sara Gottfried (Harvard-educated gynecologist who treats the root causes of health problems & Yoga teacher).  She is well known for showing women how to adjust their hormones NATURALLY.  I was so excited to hear what she had to say on the show.  I was taking notes like mad.  She just recently came out with a book called "The Hormone Cure" and was giving tips from her book.  I loved all of her tips so much that I knew I had to buy her book immediately!  So I asked for her book for my birthday.  It was definitely my most anticipated gift because I couldn't wait to get started!  I knew I would love it because all of her tips MADE SENSE and plus they were SIMPLE too!  

In the beginning of her book she has a checklist of symptoms for different hormones that may be off balance.  I knew I was dealing with a lot but I was blown away when all categories had 6-8 checkmarks for each category.  In other words my hormones are out of WACK!  I kinda knew that already but the survey was a TERRIBLE eye-opener.  

The biggest one that stood out above the other hormones was HIGH CORTISOL!  I already knew why my cortisol was so high---Working out so much!  I had this epiphany about 2 weeks ago--- I was working out TOO HARD!  I had tried looking into so many things to help calm my mind---nothing worked UNTIL I took my workouts down a notch.  I was flabbergasted when I knew in my GUT  that that was the source of most of my problems.  I LOVE my workouts so I thought they were helping me with my stress but they were doing the absolute opposite---they were RAISING MY CORTISOL.  Here's how I knew my cortisol was too high:

1. Losing sleep, waking up around 2am and couldn't fall back asleep
2. Quick to irritability
3. Feeling wired yet tired (at night)
4. Sugar cravings
5. Skin conditions
6. Anxiety

I was feeling all of these symptoms + some.  These are some of the symptoms in the questionnaire to identify if you have high cortisol.  After 2 weeks of doing ABSOLUTE ZERO intensive training, my sleep has gotten better, I am less irritable, I'm not feeling so wired at night.  My anxiety has calmed down.  

Now, I know that I can implement my workouts back into my regular routine...BUT SLOWLY.  Looking back, I never took a week off from training.  Even Olympians take time off from training.  But I wasn't.  I was stressing my body out way too much.  So the difference is I needed to take more breaks.  

So my goal is to really slow down because I've noticed AMAZING benefits already.  For approximately a month I will mainly be focusing on YOGA and WALKING to help lower my cortisol back to normal levels.  I will revisit my checklist to see that I only have 2 or less symptoms to know that I can implement 1-2 intermediate workouts and see how I feel.  Who knows?--It may take some time to lower my cortisol and that's ok.

And honestly I obviously have myself to blame.  I constantly have this "NEED for SPEED."  I am constantly rushing myself all the time. I like to be a fast worker.  Here's the areas that I rush myself with:

1. Rushing to get ready in the morning; showering, putting on make-up, even putting clothes on.  Can't we just enjoy being nakey for a little :)
2. I eat too fast: I need to enjoy my food more
3. Driving to work: I wouldn't say I'm always to late, But I am always driving kinda fast to work.  That gets my heartbeat going--cause I'm preventing myself from being late.
4. Rushing from one class to another at work. I work all over the school
5. Rushing to the grocery store and pick the foods that I need
6. Rushing to get Dinner Ready
7. AND I'm a CRAZY-FAST WALKER!

I could go into a lot more detail on all the things I "LIKE" to rush in.  Anyway this is another area I need to calm down in.  But the more I thought about it, we are TRAINED from elementary-age to work fast, get assignments/ projects done.  Everything has a deadline.  And if we want to be noticed we need to be competitive.  That competitive side in us causes that Fight or Flight part of us to take over.  I was training my Fight or Flight to take action every second of my day.  I needed to train my brain to slow down and LIVE in the moment and take everything in.  I am not kidding---after a couple days I have noticed a huge change in just making an attempt to calm down.  Even just slowing down my movements because I'm constantly going-going-going.  So that's my goal too, To let myself slow down and BREATHE more.  

I can't wait to share more from this FABULOUS book, THE HORMONE CURE, by Sara Gottfried.  Women from all ages can learn from this book.  In fact, quoted from THE HORMONE CURE, 

"A common myth about hormones is that you don't need to worry about them until menopause  The truth is, many hormone levels, such as estrogen and testosterone start to drift downward when you're in your twenties.  Some hormones, such as cortisol, may spike too high and pull other hormones offline."

This may be the most beneficial information I've taken from this book!

Should You Buy Organic Foods?

I have battled with this idea of "Organic" food for a while now.  I find it very confusing that most nutritionists/ Health guru's are stressing the importance of purchasing only organic fruits, vegetables, meats etc. BECAUSE I never had organic foods in my diet growing up.  So why all of a sudden are we hearing that we must eat only organic foods now???  I get the whole "getting toxins out of you" benefit of eating organic foods BUT they still spray "organic" foods with FDA approved sprays.  You could go deeper and deeper into TOXINS and how everything is DANGEROUS to your health.  I tried to play that game and I found myself getting more and more frustrated and I started to FEAR everything.  I started to only buying organic foods because I FEARED "TOXINS" in my food.  This FEAR became a little obsessive and even became stressful, so I took a step back and evaluated the changes I had made with buying more organic foods.  Knowing what I know about avoiding less toxins I told myself that I wouldn't FEAR everything around me but that I would just DO MY BEST with the money I have.  So instead of trying to do everything all at once, I only buy a couple organic foods every now and again.  Here are my favorites:

1. ORGANIC Spinach: I feel that I'm getting tons of vitamins with my spinach salads and I also put it in my smoothies.  I can buy a huge package of this and it lasts for a while.  Or if it starts to wilt, I like to freeze it and then just use it for smoothies, soups etc.
2.  Organic Red Cabbage: Red cabbage is very affordable, It lasts for weeks in my fridge. I love adding cabbage to my salads to add color and crunch!
3.  Organic Granny Smith Apples*:  I buy my apples in bulk at Costco and they're delicious! Great source of fiber and low sugar.
4.  Frozen Organic Berries*:  I buy a huge bag at Costco as well, cherries, blueberries, strawberries, raspberries! Great for antioxidants
5.  Organic Garlic: this is very affordable and it lasts a long time.  Garlic has many benefits- Antioxidant, antibiotic, aphrodisiac :)
6.  Organic Eggs:  This is a new one for me.  I was listening to a podcast about how eggs are basically like poison, they have tons of hormones and antibiotics.  This has been a personal choice for me because I really don't want additional hormones messing with my system.  Also, I eat eggs every day.  If I was eating eggs maybe a couples times a month, maybe this wouldn't be a big deal to me but I eat them all the time so I didn't want to chance buying super cheap eggs without exactly knowing what the hormones and antibiotics may be doing to my system.  Plus you can find organic eggs on sale all the time.  You just need to look around.
7.  Organic Cinnamon-  I bought mine at a local health food store.  I was surprised how cheap it was, less than $3.  I thought why not?!?  The benefits of cinnamon are astounding-regulates blood sugar, contains fiber, calcium, iron, manganese, balances hormones etc.  I wanted a pure source of this amazing spice :)
8.  Organic Sauerkraut-  I love sauerkraut   You can buy a large jar for around $3.  I love the benefits of Sauerkraut because it's a natural probiotic to help heal the gut.

* I don't always buy Organic

So instead of buying organic foods just to buy organic foods I look at the benefits of foods and I evaluate which ones are most important to me so I can get the best source of that benefit!  Cost is important too.  If certain organic products are just not in my budget then I don't add them to my grocery list.  I do what I can and that's all that matters.  I feel more at peace with at least making an effort.  Organic foods have lots of great sales and I just try to be on the outlook for them!  And really it's doable.  Quality food really matters to me!  So I try to make sacrifices in other areas to purchase quality food.

So all in all, is organic food an absolute must?? I would say no.  BUT I've made the choice to make an effort to have some organic foods available to me so I can reap the full benefits from some ROCKSTAR foods!

Workout Week #12

This quote has been my focus this week.  I'm trying to give my body a bit of a break but still effectively strengthening it at the same time.  I think I've been so caught up in HIIT (High Intensity Interval Training) that I thought the only way to get fit was with HIIT.  That is SOOO not the case but honestly I just loved the challenge.  But it was time to include some workouts that would not beat up my body so much.  We are not made to do HIIT all the time, or run long distances.  I would say the safest, most effective workouts would be YOGA and WALKING.  If that was all you did and you ate healthy, you still would create a ROCKING body.  Mostly because YOGA and WALKING is not stressful on the body whatsoever.  

Now I use to be a big runner.  That was my main form of exercise but over the years I've tried many different workouts and surprisingly, running is the last thing I will do now.  I find it very boring.  So I only do it once and a while.  So if you're not a runner, don't get down on yourself.  It's not the most effective way to get in shape.  I think most people LOVE to run is because they kind of get this "RUNNER'S HIGH."  Which is awesome, I get  that feeling when I do yoga, cycling, weightlifting as well.  I don't like to over-do-it with running.  And not because the media says that but personally I find that I'm more hungry after I run, and I keep eating to fill the tons of calories I just burned.  And it's rough on my body.  I feel like my whole lower body swells from the lactic acid build-up.   I rarely go running and I'm in the best shape I've ever been.  And that's mostly because I always change up my routine!  

(My Workout Week, Couple weeks ago)

Monday: P90X Yoga
Tuesday: Bob Harper's Ultimate Cardio Body
Wednesday: Jillian Michael's *NEW* Hard Body
Thursday: REST
Friday: P90X Yoga
Saturday: 1 hour Walk, outside
Sunday: REST

RED= Mostly Strength workout
BLUE= Purely Cardio

My Favorite Moisturizer: Vitamin E Skin Oil

I've tried many different kinds of face moisturizers.  I've tried Cetaphil, knock-off brand of Cetaphil (haha big mistake), Clinique moisturizer, Olive Oil and Coconut Oil.

I would say Olive Oil and Coconut Oil are the best choices out of that bunch, but still my skin wasn't reacting the way I wanted it too.  I started to really think what the heck could possibly help my skin....I had this old bottle of (wal-mart brand) Vitamin E Skin Oil.  The lightbulb went off in my head.  Vitamin E Oil heals scars, wrinkles etc.  Obviously I don't have to worry about the wrinkles quite yet, but either way it has a "HEALING" ability.  And my skin needed healing, not just softness---Coconut oil provides a wonderful softness but I never felt like it went deep under my skin to help heal my skin--Try it out and see what you think, you may love it--It just didn't do everything I wanted it to do-Let me know what you think!

So anyway, I went to a Whole Foods grocery store and purchased Derma e Vitamin E Skin Oil. I LOVE this product!! I saw an immediate difference after the first time I used it.  My pores had shrunk, it didn't leave my skin looking blotchy or red.  It has erased/decreased any facial scars.  And it only takes a little to do the job!   I only use maybe 2 dabs of the oil and spread it all over my face.  It doesn't leave my skin feeling too oily or shiny.  I also love that it's not too expensive.  It will last you a long time as well.

I'm really thankful I came across this HEALING moisturizer!  It has helped my skin a lot!  If you have sensitive skin like me, I highly recommend checking this product out!

Workout Week #11

Monday: Bob Harper's Body Rev Cardio Conditioning
Tuesday: Jillian Michaels' Banish Fat Boost Metabolism
Wednesday: 45 minute hike, outside (uphill & downhill)
Thursday: 45 minute walk, outside
Friday: P90X Yoga + 45 minute hike outside (uphill & downhill)
Saturday: REST
Sunday: 40 minute walk, outside

RED= Mostly Strength workout
BLUE= Purely Cardio

No Bake Cookie Dough Oatmeal

I have been craving some peanut butter and chocolate lately--You know like those Amazing NO-Bake Cookies.  What I love to do is recreate the recipe but in a way that my body will appreciate, 

you know--not keep me up at night and so forth :)

I didn't want to make 2-3 dozen.  Just a fat 1-serving size for ME!

And I was being a little impatient and therefore wanted to 

satisfy my needs at that very moment...NO WAIT!

Something fast and easy.

So I experimented by putting together my absolute, favorite dessert ingredients!

And I came up with this.  It's raw.  It's healthy and I LOVE IT!

Ingredients:
serves 1

1/3 c oats
1/4 c shredded unsweetened coconut
1 spoonful natural peanut butter
2 spoonfuls cacao powder*
2 spoonfuls sliced almonds
1/3 c almond milk (I used vanilla, unsweetened)
2 spoonfuls raw honey

Mix all ingredients in a bowl and ENJOY! 

*or cocoa powder, what is the difference between cocoa and cacao powder? My Friend Leanna says it perfectly HERE.

My FAVORITE Organic Make-up: 100% PURE

As you know from a previous post, I mentioned my issues with finding a skincare/ make-up line that I can count on to help my skin.  I struggled with different companies, (clinique, especially).  So next step was to find a PURE make-up with no chemicals and also listed ALL the ingredients for me to look at.  The more I thought about it, Clinique never listed the ingredients on their products.  That worried me a little.  What exactly was I putting on my skin?? Who knows?!?

 I remember listening to a JILLIAN MICHAELS podcast and her make-up artist-- PAIGE PADGETT (Green Beauty Expert) was a guest and she talked about how important it is to have natural make-up on your skin.  I thought it was interesting but didn't really pay too much attention to actually USING PURE MAKE-UP.  But after trying so many products that was leaving my skin just HORRIBLE.  I thought it was time to investigate and experiment.

My first trial was with ECCO BELLA.  I bought their Sunscreen & Liquid Foundation.  I really liked it and still do.  I still use it from time-to-time for a nice blemish concealer.  It's a bit heavy for me though cause I FINALLY figured out that I shouldn't be buying liquid foundation, I should be buying powder make-up because I'm more susceptible to oily skin (I'm really slow on this make-up thing).

Next, I decided to try 100% Pure, which is highly recommended by Liz Wolfe (author of Skintervention- Which I highly recommend checking out).  I knew I could trust her judgement.  So I made a couple purchases as an early birthday present :)   I was SOO excited to try out their products.  It literally took 2 days to ship, because they're based in California.  The items I purchased was Healthy Flawless Skin Foundation Powder in White Peach along with a Kabuki brush-- Which is INCREDIBLY SOFT on the skin.  I was really scared it may be too pale but it's PERFECT!  It more-so blends with your skin color. It makes my skin look so soft (but not powdery-like some I've used)  I feel like I could wear it all day.  It stays on all day too!  I would say though you may need a concealer for those annoying blemishes.  I also purchased a face scrub, called Carrot Facial Scrub--Which I am obsessed with.  Right now that's all I use to wash my face with (as an experiment, because it's so PURE), because my skin is super sensitive.  It leaves an amazing softness and glow after washing.  And it's not rough at all.  You can use the scrub as often as you like, which I use it daily, 2 times a day.  It doesn't DRY out my skin, it leaves it feeling amazing!

Neither of the products I've purchased irritate my skin.  Both products make my skin feel and look amazing!

The only downfall of this company is that they SELL OUT FAST!  If you take a close look, some of their products are SOLD OUT.  I was fortunate enough to be interested in items that were not.  I e-mailed them asking when some of their products may come in, they promptly informed me 6-8 weeks...EEEK! Sucks, but I just plug in my e-mail, and they will inform me when certain products are back in stock.

I'm definitely going to look into some of their other products---cleansers, moisturizers, lipsticks, mascara.  AHH I'm so excited!  I "100%" trust their company- Mostly because they list ALL their ingredients which come from natural resources- mostly Fruits & Essential Oils!  How cool is that!

So Definitely check out their Website, 100% PURE!