Turmeric

You guys are going to have to bare with me this week. It’s craziness over here with our remodel, classes starting next week, and studying for my certification exam!!! I’m going to (hopefully) stay as consistent as possible with my blogging…but you just never know. 😉

Lately I have been reading and hearing a lot about turmeric. So I set out to figure what all the talk was about! I had a lot of people mention to me how much they liked my post on chia seeds, so I decided to format this one the same.

So…let’s start with the basic question.

What is turmeric?

Turmeric is a spice found in India that’s commonly used in curry. It was used as an herb in medicine for aid with several body systems, including the digestive system to help with digestion, menstrual irregularities, and other kinds of swelling.

(This is how it comes at the store.)

…which leads to the second question.

What is it about turmeric?

1. It is a superfood.
2. It is an antioxidant (a cancer fighter) and anti-inflammatory because of the curcumin  chemical – which is the reason it’s so popular now.
3. Curcumin helps stabilize inflammation and decrease swelling…if your joints have been hurting you, try turmeric.
4. As mentioned above, because of it’s high anti-inflammatory effects, turmeric helps with arthritis along with pain and high inflammation.
5. Turmeric increases dopamine and serotonin which is the “feel good” hormone.
6. One article states that it is better than prozac (treats depression, OCD, and other mental disorders) because it reduces cortisol (the stress hormone) and increases serotonin.
7. In India, Turmeric is rubbed on the bride’s face because it’s used to beautify skin and help complexion as well.
8. Helps support the liver by detoxifying.
9. It produces bile, which breaks down fat and helps move toxins through the digestive tract…we like this. 🙂
10. Helps those with diabetes by suppressing glucose production in the liver. Research found that it improved metabolic function and decreased plaque build-up in arteries.
11. Increases oxygen intake in the brain, which makes the brain function at it’s best. This also increases the release of serotonin and dopamine.
12. It is recommended that the average adult gets 1-3g/day in their diet, which is about 1/4 tsp. That’s super simple to do!

How can I get turmeric in my body?

1. Use it as a spice in your recipes. For instance, put it in your rice and quinoa. FYI: it turns food yellow.
2. Use mustard as a condiment…mustard has turmeric in it. (Hence the yellow and bitter flavor)
3. Drink it in your tea.
4. Toss your veggies in some turmeric and roast them. Throw it in soups. Use it as a marinade. Anywhere that you can disguise it. Be mindful that there is a bitter flavor. My first time I put it in my oatmeal and used way too much that it was so gross!
5. Pinterest recipes. I did this yesterday and there’s a ton.
6. Eat curry.

What are the risks of turmeric?

1. Turmeric can interfere with other medication you may be taking, such as aspirin. If you are on a lot of medicine, be sure to consult your doctor.
2. Mild side effects may occur (diarrhea, indigestion, increased menstrual flow, nausea, etc.) if you take too much. By sticking to the recommended 1/4 tsp a day, there should no problem.

So that’s turmeric! As you can see, there are many benefits. It’s becoming the “new thing” so now i’m wondering do you use it/have you used it before? Do you know anything else about it you want to share??

*FYI: I am not a licensed medical practitioner, all statements have been formed through my own research and thoughts.*

One Healthy Month: Month 7 Goals

This morning I’m sitting in my CPR/AED/First-Aid certification class. Honestly, I’m such a nerd for being excited…but I AM SO EXCITED! Once I pass this and get certified my next step is my health coach certification. So that makes today a good day! 😉

Before we get to month 7’s goals…let’s take a quick look at Month 6.

Month 6 Fitness Goals:

• 2 rest days a week. I definitely did this. I might have taken more than just 2 a week a few times.
• Be in bed by 11:00PM. Honestly, April was a crappy month. I never like April…it’s so weird. It was a long month and there were a few nights that I didn’t sleep a single hour. So I definitely did not accomplish this at all.
• Write down a time that I’ve been proud of myself for something health related. I didn’t necessarily do this…but I did something else. I’ll try to share with y’all soon!
• Set aside 10 minutes each morning for “quiet time”. I always make this a goal and it doesn’t happen. I don’t know why. If someone has an hour, let a girl know!!!

One Healthy Month

May 9th – June 5th

So with this month I decided to do something a little different. I decided that I wanted to have a healthy month. Everyone has their own version of “healthy” so a healthy month to me might look different than a healthy month for you.

Like I said above, April was just a really crappy month for me for a lot of reasons. One of those reasons being that I felt as though I was sick for the majority of the month. And the only way to make that different is to change some things. First thing, I am playing around with my diet.

Physically/Mentally:

1. Follow the Low-Fodmap Diet. Honestly I am running out of things to try to get my bloating and digestion problems under control. I once went to a gastroenterologist who told me I had IBS but we shrugged it off because she said “this is what we say when there’s nothing else” I’ve been researching IBS again and based on what I have found some of the foods align with what I feel like is making me sick…so I am giving it a try for a month.
2. A month of clean eating. I have not been good about this at all this month and that could be playing into how I am feeling. Hopefully this will confirm or deny for me but it’s a lot like going Paleo and all of that stuff. I have high hopes this month!
3. Straight to my Bible in the AM. Look, I WILL get this down. Even tomorrow I have an alarm set for before my CPR class.

Socially/Emotionally:

1. Send 1 people a random (kind) text each day. I’m happier when I can make other people happy and who wouldn’t love a thoughtful text in the morning?? That’s 30 different people that will receive a kind text from me. I’ve already planned out who with each day.
2. Delete social media apps off my phone. Yup, I told you I was making changes. This is a huge thing for me because y’all I spend way too much time during my day scrolling through Instagram, Snapchat, etc. My Fitness Pal is probably controlling my life a little more than it should. I’m not taking it out completely, I’m just planning to keep the apps on my iPad and can scroll through and see what happened at the end of the day. It can be my “wind down” time.
3. Spend time with 1 girl friend each week. My friends are coming home and I am so excited…so I want to spend time with AT LEAST one of them each week 🙂

Professionally:

1. Sign up for my health coach cert test. Whoop!!! After today I will be able to!
2. Figure out job. While I am growing my business, I need to have an income, so this month my goal is to decide what that will be.
3. Begin work on my health coach website. It’s time to start planning! Eek!

That’s a healthy month to me…being productive, being social while spending time with my favorite people, and working on myself.Think I can do it?! 😉

Accountability Partners?

Happy 1st Monday of May!

So this past weekend I was doing my workout and I was thinking how nice it would be to have someone either there doing it with me (since I didn’t go to the gym that day) or to have someone that I can text back and forth to keep me accountable. Not only for workouts, but for diet and other aspects of health.

2 is better than 1.

And a bunch is better than 1.

The wheels got to turning and I started thinking about all of you guys and how mostly all of us do workout goals, fitness goals, health goals, monthly goals, etc. We’re blogging about them and after seeing some updates (including my own) say “yeah I didn’t do that” I thought: what if we were all each other’s accountability partners? And what better way than starting on the first of the month?

So what would that look like?

Why don’t we all comment on this post with some goals to put in motion for things we each want to accomplish?  If enough people are on board for this we can do the accountability part. Make sure you’ve liked my blog on Facebook because I will post a couple things at the beginning of each week for us to accomplish together.

2 is better than 1 remember?

It can be something as simple as commenting on someone else’s post saying “You’re doing great today” or “Just got my workout in! How about you?” or maybe a quote that has inspired you. We can take it week by week.

Having like-minded people supporting, loving, and motivating one another will make it so much easier to accomplish things because we have others keeping us accountable.

You know, and it doesn’t have to even be in regards to health and fitness. It can be “I want to blog every single day this week” or “I want to send someone a card and some candy today” or “I want to read Jesus Calling every single morning this week”. When you see cool things that other people are doing and accomplishing, you’re definitely more motivated to do it yourself.

It’s just a way for us to do something that I believe can start to transform and shape each of us into happier and healthier versions of ourselves – mentally, physically, emotionally, spiritually, everything.

What do you think? Do you want accountability partners? Would you participate? What are some things you want to accomplish? Do share!

Let’s empower one another!

And don’t forget that Wednesday is another Bookworm Wednesday…blog about your reads for the past month and link-up with us!

Almond Butter Oatmeal Cookies

My name is Molly and I am an almond butter addict.

Seriously.

I had to give myself a rule yesterday that I wasn’t allowed to have it because I’ve had it in some form every day for the past week…at least. You’ll find that out when you look through some of my recipes 😉

These are my almond butter oatmeal cookies and they will rock your socks.

What you’ll need:

1/2 cup gluten free oats
1/2 cup almond butter
1/4 cup date paste
1 egg white (3 Tbsp)
1 tsp baking soda
1 tsp gluten free, sugar free vanilla (omit if on whole 30 or paleo diet)

So how do you do it?

It’s super simple.

1. Mix your baking soda and oats in a bowl.
2. Whisk all your other ingredients in a separate bowl until smooth.
3. Using a cookie scoop, place them on a baking sheet.
4. Bake at 350 degrees for about 9 minutes or until the bottom starts to brown.

Done. That’s it. It made about 13 cookies for me.

Now, since these are made with oatmeal, almond butter (especially), and date paste, they are kind of dry. I keep them in a plastic bag and the moisture in the bag will make them less dry. Just keep that in mind. But when you can’t have gluten, lactose, and you’re trying to eat less sugar…these are delicious!

My family liked them other than the fact that they were a little dry.

You could add chocolate chips too. Or cinnamon. Or banana. Or whatever your heart desires. Yum! Enjoy!

Date Paste

This is not a difficult recipe in the least, however, now that it goes in about all of my recipes I decided I need to blog about it. So today I am giving my beloved date paste a post of it’s own.

I’m here to tell you that there’s no way you can screw this up!!! Whoopie!!

There’s really no measurements here. It’s however much you want because however many dates you use, the more paste you’re going to get.

Put however much of your pitted dates into a measuring cup. In this case, it was 3/4 of a cup.

I leave it in the same measuring cup #lessdishes and cover it with hot water from the faucet.

Let them soak for at least 10 minutes, the longer the better. The softer they are the easier/faster to get your paste. Then, you’ll put them in your food processor.

You’ll process until there are no more large chunks of dates and it comes out looking like a paste. Just like this picture (minus the big date on top ;)). I store mine in mason jars in the refrigerator and it works beautifully in all my recipes.

Guess what? That’s it!! How easy, right?

Reasons I love date paste:

• It adds the sweetness when you need it in a recipe, but it’s not overpowering.
• It’s all natural sugar. It’s like replacing bananas in your recipes. A total health conscious option.
• It keeps long in the refrigerator.
• This is sugar detox approved!!!!! And paleo, vegan, and whole 30.
• This should be your sweetener of choice.
• You should listen to me. 😉

However, it’s not as sweet as sugar. When I use it in recipes, my mom is still not a fan of whatever it is because it’s not sweet enough. But for me and my tastebuds…it’s perfect! I’m not eating straight flour in my pancakes when I can add date paste to sweeten because yes, pancakes, breads, etc. all have sugar. I might have eaten it by the spoonful before. Maybe. When you’re just starting out using this date paste be sure to keep that in mind!

Do you use date paste? What do you think about it?

Health Goals: Month 6

I decided this month that I wanted to change my fitness goals to be my health goals. These goals don’t always have to do with fitness, working out, exercising, etc. Sometimes they’re geared towards my mental and emotional health too. And because I want to continue working at making myself the healthiest version of me, it was just fitting that I changed them.

So these pictures were taken (about) a year apart.

Pink sports bra was March 29, 2015 and blue sports bra was March 12, 2016.

Am I exactly where I want to be? Nope.
Are these the most amazing “transformation pictures” I have ever seen? Nope.
Was I hoping to have more muscle tone? Yep.
But have I improved? Yep.

The thing is…I haven’t been as strict on myself as I should be. I’ve binged, I’ve eaten containers of ice-cream, I’ve skipped workouts, etc. But instead of being upset about that, I’m accepting that those are choices I have made and I need to thank my body for what it has done for me in the past year.

While I decided on March 6, 2015 that I wanted to start incorporating fitness and exercise back into my life, I wasn’t serious about it. I didn’t consistently workout and I didn’t start watching my food intake. So it’s taken me extra long to see improvement. And because of that, I have gotten frustrated. But look, this is why it’s a health “journey”!

I started getting serious about it in November when I began my search for a gym.

I’ve lost inches. And some weight actually. And started feeling better. That’s what it’s all been about for me…feeling better, feeling confident, and being happy again. (Although my second pics don’t look like that. Don’t judge it was early in the AM ;))

I’m really working at these fitness goals so that I can hopefully see more progress within the next couple months. I’d love to get stronger and tone up some more. There’s only going up from here, right??

A look back at month 5 Fitness Goals:

For 3.9.16-4.9.16 I planned to…

• Finish up the sugar detox. Read about it here.
• Research IBS. I’ve got along of good pins recently. Follow me on Pinterest to see. I’m still debating whether or not i’m going to alter my diet for it, so we will see.
• Test out essential oils. I have been Pinteresting all kinds of information about essentials oils. I bought some yesterday, and I will be reviewing them soon!!
• ENJOY Spring Break. 🙂 Read about it all right here.

 

Month 6 Fitness Goals:

4.10.16-5.10.16

• 2 rest days a week. It’s funny because I used to have to make goals TO workout and now i’m making a goal NOT TO workout. Y’all, I have this thing where I start feeling really really guilty if I don’t work out. But my body is getting so tired. I can feel it. I spoke with a personal trainer and she said I really need to take 2 rest days a week.
• Be in bed by 11:00PM. I still think this is probably a late time, but being the night owl I am, I am going to start here. I have been exhausted, fatigued, tired, etc. etc. etc. lately. And with getting up at the time I do and doing everything during the day, I need to get more sleep. So this month, i’m really working at accomplishing this.
• Write down a time that I’ve been proud of myself for something health related. I need to start appreciating myself more.
• Set aside 10 minutes each morning for “quiet time”. No electronics, no nothing. I’m going to start small with 10 minutes and try to work up…I have got to be better about this.

WOOOHOOOO! Let’s do this month 6!

Okay. So tell me what you know. Anything health and fitness related? Anything non-related? How was your weekend? It feels like it’s been a while!! Let’s talk!

Oh, and for posts on month’s passed…

Month 1 Fitness Goals
Month 2 Fitness Goals
Month 3 Fitness Goals
Month 4 Fitness Goals
Month 5 Fitness Goals

The Sugar Detox

Hello! I told you this post would be coming eventually 🙂

As y’all know, I did a sugar detox from February 28 – March 11. I originally planned on doing a 21 day detox, but I chose to stop my detox before I went to Omaha last week. I decided to not worry about sugar because I knew it would be too difficult with eating out and the recipes my family was making. I really just didn’t want to inconvenience anyone.

Back in June of 2015, I did a 10 day sugar detox. But I didn’t really do it. A couple times I would get sugar free pumps of vanilla in my coffee and I would put 1/4 of a cup of sugar in my brownies and justified it by saying I was cutting down. NO! That didn’t do anything!

This time I decided to get real and take the detox seriously. I wanted to really see how it maximized all of my fitness efforts as well as how it made me feel.

Some things I learned:

1. YOU MUST READ LABELS.
2. If you aren’t sure of a specific ingredient from a label, google it or just skip the product.
3. Freaking pickles have high fructose corn syrup in them. Wtf?
4. Spices have sugar.
5. Ketchup (and many condiments) have sugar.
6. Peanut butter has sugar.
7. My protein powder has sugar.
8. Vanilla extract has sugar.
9. No breads (you’ll have to make your own…no worries there are plenty of recipes online!). Follow me on Pinterest to see some I pinned.
10. I started craving carbs because I wasn’t getting sugars. And carbs are a sugar. I also found myself craving salty foods too.
11. If you look up sugar detoxes on the internet, they all say different things. Some say you can’t have fruit, some can. Some say you can have a limited amount of artificial sweeteners and some don’t. I say yes to fruit and no to artificial sweeteners.
12. The sugar detox aligns with whole 30 if that’s something you’re interested in.
13. Grapes became dessert for me. They are SO SWEET now and so refreshing to me!
14. Just because it’s fruit doesn’t mean you can have it. Dried fruit is made with sugars so you need to read labels!

So how did I get some sugar/sweetness?

Date paste is what I used when a recipe called for sugar and I felt like it was needed. It’s super simple, you soak dates in water for 10 minutes, throw them in the food processor, and process until it’s a paste. I love it. I keep this in my refrigerator at all times now.

What did I do about condiments?

I made my own ketchup and stored it in a mason jar (it wasn’t pink like this picture makes it look like, I promise it’s red haha). I love this ketchup better than normal ketchup. I’ll never go back to buying ketchup again. It tastes so artificial and fake now!

I made my own BBQ sauce, too. 🙂

I also made my own mayonnaise and ranch dressing but I made it wrong so they didn’t taste good.

What did I eat?

These plantain chips became my best friend. Like I ate half of the container one night with salsa. Because guess what…some chips have sugar and these don’t!

I made turkey nachos. It’s ground turkey with taco seasoning on top of plantain chips with tomatoes, cheese, lettuce and some salsa. To die for.

Another thing that I ate was a lot of these when I needed some sort of sweetness…

I highly, highly, highly recommend Larabars. They are healthy and satisfying. Do you remember when I did the protein bar test last August? Well, it was then that I found my love for Quest Bars. I used to take them everywhere with me and snack on them for dessert, but now thinking back…they bloated me like crazy! And i’m thinking it was due to the erythritol and other artificial sweeteners. Now I don’t buy quest bars; I only get Larabars. Because they are made out of dates (the natural sugar) and can be used as dessert.

La Croix is the only other thing I drink besides black coffee and water. You can drink unsweetened teas, unsweetened almond milk, and coconut milk too.

I made some pulled pork and threw it on top of lettuce with cheese and DILL pickles (because those don’t have high fructose corn syrup) and some of my homemade BBQ sauce. Again, labels people!

I made almond butter cookies. They really weren’t that good but when you’re craving a cookie, but can’t have sugar, it will totally do.

I made my own blueberry chia seed jam.

This was good on my favorite pancakes…

with almond butter. I lived off of almond butter during this detox. You have to be sure to read the label..some have sugar and some don’t. This was a good brand that I found.

And with that almond butter, I also ate a lot of these almond butter banana waffles.

I am so thankful that sweet potatoes weren’t off limits (they are on some sugar detoxes) because I lived off of sweet potatoes too. Baked sweet potato fries, sautéed veggies, and a turkey burger with homemade ketchup. Notice the La Croix in the background 😉

More sweet potato fries and homemade chicken fingers. This has been my go-to meal lately!

And for dessert I would make a probiotic bowl. I diced up some fresh strawberries and banana (or whatever fruit you like) and poured some Green Valley Kefir to get probiotics in my body!

Doing this detox gave me a lot of reason to get creative in the kitchen, which just happens to be one of my favorite things!

You know, when you’re in the actual process it really doesn’t feel like you’re seeing any difference unless it’s super obvious one day, but now that i’ve introduced it back into my diet and haven’t been as strict on myself…i’ve definitely noticed how much it really did affect me. And because of that…I decided to do another detox starting yesterday. I want to get rid of all those toxins in my body from the processed foods and sugars i’ve allowed recently.

^^This is super helpful for label reading!

When I posted about bloating a while ago, I mentioned that I wanted to see if sugar had anything to do with it based off of what my cousin was telling me happened to her when she did Whole 30. Sooo, with that said, I would recommend doing this for anyone struggling with bloating and cannot figure out why…I absolutely noticed a difference this time around.

Let me know if you have any questions about the detox so I can answer! I want to help!

Ps. Follow me on Pinterest. I find lots of good things for the sugar detox (and well, all things healthy that I can). I’ll follow you back!! 🙂

Friday Favorites: Favorite Lactose Free Products

I’m coming at ya PUMPED this Friday morning because it is SPRING BREAK fo’ yo girl and I am headed out of town tomorrow.

But i’m still linking up with Andrea, Narci, (and Erika but not this week) for another Friday FAVORITES before.

I get asked alllllllllll the time what I eat with my food allergies. “Can you even eat?” Yeah, peeps. I DO EAT. I just have to make modifications.

A couple weeks ago, I promised posts on my FAVORITE lactose free and gluten free products. Many of you already are gluten and lactose intolerant, and many of you are just now being diagnosed with these intolerances. Seeing as it’s taken me about 4 years to finally find products that I enjoy, I thought I would share to spare y’all. Not only did it take a long time, but it took a lot of money and throwing foods away. I mean my poor tastebuds hate me by now too 😉

So when I say these are my FAVORITE products it’s because I have tried them and continue to buy them. There have been some that I have tried where I can say “oh, that’s not awful” but these are the products that I buy over and over again.

Cheese

Cheese was the hardest. There’s nothing like some good ol’ cheese and I missed it…for shredded cheese, Go Veggie is my FAVORITE.

They have Cheddar, and Cheddar + Monterey Jack as well. The Mexican style tastes different than the others but it doesn’t bother me anymore since i’ve gotten use to them. This grated parmesan isn’t bad either and it’s good for pasta dishes!

Sliced cheese is weird because they all taste different! Strangely I’m not a fan of Go Veggie’s sliced cheese but I found this Borden brand that is delicious for grilled cheese and sandwiches when the craving hits.

But this Finlandia brand is what I have been buying for turkey and swiss melts or whatever else i’m needing some sliced cheese for.

Cabot is lactose free. I liked it for wine and cheese nights with my parents, but we don’t do that often enough so this cheese goes bad way too fast. If you have a big family with lactose intolerance, totally get this!

I really don’t used sliced cheese that much. I only have it in the fridge on occasion. But I always have my FAVORITE Go Veggie shreds. And the best thing about each cheese that I mentioned is that they all melt!!! I’ve used some that don’t melt before and that’s awkward.

What happens when it comes to pizza? Well, I don’t buy frozen pizzas because none of them are good to me…so either I just get it without cheese if we’re eating somewhere like Pie5, or we get Papa Murphy’s and i’ll put my own cheese on top before it goes in the oven! That’s mine without the cheese right there on top 😉

Ice-Cream

Ice-cream is by far my FAVORITE lactose filled product. I miss frozen custard so much. But this Lactaid is the absolute best. GET IT IF YOU HAVE NOT TRIED IT. Honestly, you’d like it even if you weren’t lactose intolerant…that’s how serious I am.

If I just want a plain ol’ ice-cream for a shake, Breyers is a great one.

I am way too excited about this coming out, i’m on the hunt right now. I have heard such good things.

And I just found out that this is lactose free, so as soon as I am done with my sugar detox it’s coming home with me.

I have gotten this before because chocolate chip cookie dough is always my favorite kind of ice-cream and it was good. But it’s not as good as the other ones i’ve mentioned.

Any other brand…don’t trust it. If you want some good lactose free ice-cream, you have to go with these name brands to get something remotely edible. I’m not kidding!

Mayo

Mayo is one of those things that you don’t need in your fridge all the time like cheese, but you need it for recipes. And you want a good one!

This is the best mayo brand that I have found…

…but I have also tried their salad dressings and don’t like them. It’s hard telling with some products.

I use it in my basil mayo.

And when I make my own Chick-Fil-A sauce.

I’d keep this on hand if I were you, it stays good for a while too.

Sour Cream

I have yet to find a sour cream that is lactose free. But I was at my local Sprouts the other day and saw this one, which I am pretty excited about because there are a lot of recipes that I have had to forgo due to sour cream.

Cream Cheese

Same goes with cream cheese. I have actually tried this one though, and it’s pretty good. So far i’m really liking the Green Valley brand.

But as I was googling that cream cheese, I found this bad boy and i’m over here like…”Where have you been all my life?!” It’s not in any of my stores!

Cottage Cheese

I ALWAYS have cottage cheese in my refrigerator. It’s a staple for me. A good source of protein,  calcium, and mine is low fat. You need it. I go through this container like a baby goes through diapers. Okay that was a bad comparison…but roll with it.

Butter

This is the only one that I know of that’s dairy free. I couldn’t tell a difference with this one, so I recommend! Shhh…don’t tell but I have used it on my brother’s FAVORITE english muffins and they couldn’t tell either.

Milk

So here’s the thing. I’ve never liked milk. When I was a kid I would only have with cereal in the mornings…but I never drank the milk at the bottom. Sometimes I would even eat my cereal dry. My mom said when I was younger I had a hard time with breast milk.

However, Lactaid is my absolute FAVORITE lactose free brand. I got the eggnog during the holidays, I get the fat free high calcium milk, the ice-cream, the cottage cheese, everything. It’s all good. I have yet to go wrong.

Sometimes we will get the big jug at Costco that i’ll use for recipes, or when i’m making this frozen coffee.

But most of the time I will just get the store’s name brand because #cheaper and #costeffective and #college.

But to be honest…I don’t buy dairy milk anymore. I now only use my FAVORITE unsweetened almond milk (the cheapest kind of course). I don’t eat cereal or drink it plain, so I just use this for my protein shakes or in recipes. Again, if you like dairy milk – Lactaid should be your go-to. Or even your grocery store’s name brand.

Yogurt/Kefir

If i’m craving some yogurt, Yoplait carries lactose free that is good.

And Green Valley is a great option too. Yogurt-wise, I just keep this plain kefir in my fridge. I use it for smoothies, or put it in a bowl with fresh fruit. Kefir is such a great way to  get your probiotic in as a snack! Always get plain because the flavored kinds have a ton of sugar.

So I will say that I have tried all of these Daiya products. Lots of lactose free people swear by this brand and use it all the time…

…but I do not like a single one of these. It is my LEAST FAVORITE. Except Daiya has a lactose free greek yogurt at the bottom of the picture that I recently figure out about, so I tried it and really enjoy it. But that’s it.

And when it comes to coffee…?

I just get some soy milk or coconut milk. But I totally prefer soy.

Really and truly if you can, get the name brand “lactose free” products. I have found that if you try some sort of off brand it’s just not as good.

OKAY FELLOW LACTOSE FREE PEEPS…does that help? Do you have any questions? If you’ve tried some of these what are your opinions?

Have a great Friday. Hopefully you’re writing your grocery list right now and these products are making the cut 😉

Friday Favorites: Must Haves

Happy first Friday of March, peeps! This time next week I will be in full on Spring Break mode. Oh, am I ready for that!!!

We’ve got some things to cover before Friday can officially start though. Blog your FAVORITES from this week, link to Erika, Andrea, and Narci and let’s get this Friday started!

La Croix

La Croix is a carbonated water beverage with 0 calories, 0 sweetener, 0 sodium, 0 everything. The only ingredients are “carbonated water” and “natural flavor”. I must warn…this drink is an acquired taste. I basically had to force myself to like it, but now that I do, it’s my FAVORITE. La Croix has become so refreshing for me when I am wanting something with a little flavor. You know, since all I drink is water. Other than my water and back coffee this is the only drink I can have on my sugar detox right now. I especially love it because it doesn’t bloat me thanks to no sodium or artificial/any sweeteners. These are the 3 flavors I have in the fridge now, but there are SO many options. Give it a try if you haven’t already!

Clarisonic Mia

For Christmas, I asked for a Clarisonic Mia. I just wanted to see what all the talk was about…now I get it. My Mia 2 has become my FAVORITE beauty product. I tried to research the 3 versions to know which one to specifically ask for, but I couldn’t figure it out. I asked her why she chose this one and she said that after reading all of the reviews it was like a no brainer that the Mia 2 was the one to go with. It has made my skin so clear looking and feeling and just more “lively”. I get compliments all the time and I especially love the fact that I don’t have to use my hands to wash my face. Word on the street is that using your hands will cause wrinkles. No ma’am.

Girlfriend Time

Now if you were here on Wednesday you might have seen that instead of Bookworm Wednesday this month, I switched it up to TVworm Wednesday. And you also read that I love watching my FAVORITE shows with my FAVORITE people. While my momma was out of town this week, my girl Alyssa came over on Monday night and we watched The Bachelor and The Voice.

Alyssa and I were best friends in high school and when it came time for college she went to Texas Tech and I went to The University of Oklahoma.

We lost touch after being so far away, but she recently graduated early in December and now she’s back in the DFW area for her job. I’m so happy my friends are coming back to town. Alyssa and I had so much fun and spent the night giggling about random things and arguing about who is actually going to win the Bachelor! She’s all #teamlauren and i’m all #teamjojo.

Aromatherapy Pillow Mist

One thing to know about me is that when it comes to Bath and Body Works…I love love love candles, aromatherapy, and vanilla bean noel. My FAVORITE product from B&BW that got me hooked on the store in the first place is their aromatherapy, specifically their stress relief one. I adore this stuff. I have the lotion, the shampoo, the hand sanitizer, the body wash, the bubble bath soap, the chapstick, and…the pillow mist!

I spray the pillow mist well, on my pillow before bed at night. I spray it actually all over my bed and in my floor fan (to diffuse it throughout the room) and it seriously works. Not just stress, but it just relaxes me when I take a deep breath. Try the bubble bath soap too! You need this in your life.

In fact, when I went over to our host home from the Church retreat a couple weekends ago, the mom at the host home said “What do you have in there because my daughter and I were talking about how amazing it smells.” I told her it had to be my deodorant because I hadn’t sprayed anything. She said it’s almost like aromatherapy and that’s when it hit me…it was my pillow mist. That I had sprayed a couple days before. Not even on my blanket. It’s so great, friends.

Stevia

Speaking of our host home at the retreat, the mom introduced me to Stevia while we were there. She said to “only put a drop because otherwise it’s overpowering” and she was right. I loved it so much that I went to buy it the following week. I put one drop in my black coffee (when i’m not on my sugar detox) and it’s perfect. Again, another product that I recommend if you’re trying to limit sugar. And just because it’s a healthier way to sweeten your FAVORITE morning up of joe.

Not only do people use this in coffee, but a lot of people use Stevia as a liquid sweetener in their foods. I bet if you Pinterest this, you’ll find a lot!

Milk Frother

And since we’re talking about coffee…and Christmas. I got a milk frother for Christmas and it is so fun. I had been wanting one for eh…forever and Santa came through! I knew nothing about these originally. The one I have has a cold, warm, and hot milk setting. This day I did the cold setting…which is why I think it turned out bubbly below:

And see it in action:

I re-watch that video and can’t help but laugh. Because i’m weird. And awkward. You’ll have to forgive me 😉 But now you need to get cha some of my FAVORITE Stevia with my FAVORITE milk frother and make some delicious coffee this weekend! I gave you all the good products!

Blog Button

A couple weeks ago, Jacquelyn posted about her awesome goal of meeting 100 Bloglovin’ followers and that she was putting blogger’s buttons on her page. While we were e-mailing I said something about how sweet it was that she was doing that, but I didn’t have one so I couldn’t send it to her. Well, a couple days later I did have a button…and now it’s on her page!!

Thank you for being so kind, Jacquelyn. Sweet gestures like this are my FAVORITE. It is perfect! Bloggers, i’ve added my button to my sidebar. Feel free to grab the link and post it to your blog page 🙂

xoxoxo

And there we have it for today. You must have everything I mentioned today people. They’re too good not to! I hope you all enjoy your weekend. I’m hoping to get my shifts covered so I can relax and get ahead on blog work and school work 😉

Bloating

So here’s the thing. I am not a licensed nutritionist. (GASP!) Sidenote: I think I would really like that job. You know…considering all my health issues. I’ve recently done a lot of research on bloating. The causes, what it is, and why the heck it’s happening to me ALL THE TIME! Because y’all, it sucks. It’s miserable. It’s no fun.

If you know me at all, you know that I am one of the most conservative people when it comes to my appearance. Okay, not like “everything has to be covered at all times”, more like swimsuits even make me uncomfortable. I’ve always been that way. I wore a 1 piece suit as long as I could. I’m more comfortable in a sweater and jeans than a tank and shorts. So posting these pictures is kind of uncomfortable for me…but i’m taking one for the team here because I want those of you who are unfamiliar to understand. Luckily, I had already taken these pictures for my doctor and had them on my computer.

Sometimes bloating happens to just my lower stomach…

…and sometimes it’s my entire stomach.

 The thing with bloating though is that it’s a lot about the way it makes you feel. Sometimes i’m bloated and I will show my mom and she says “you look normal”, which could be what you’re thinking with my first picture. Others of you might be thinking…well what did you eat before this? The answer: Fish. And fish should not bloat me. So I know it wasn’t because of the food i’m eating.

What is bloating?

Well, simply put, it’s swelling in your abdomen. Bloating occurs when there is excess gas production in your system, which disturbs the muscles in your digestive tract causing them to expand. Sometimes it looks as though you are pregnant. Sometimes bloating is painful. Sometimes bloating is uncomfortable (actually, it always is). And it’s honestly one of the most frustrating things i’ve had to deal with.

What are some causes of bloating?

1. Medications. Sometimes there’s an imbalance of microorganisms in your bowel tract/stomach area and it’s caused by medications. This is especially true for medications that have lactulose or sorbitol in them.
2. Swallowing air. Chewing gum is a cause of bloating. A lot of time when we chew gum, we swallow air and that excess air in our gut causes it to expand. Same goes for drinking out of straws as well. This leads to…
3. Eating too quickly. Guilty. Either i’m in a hurry so I want to eat and be done. Or i’m eating on the go (like eating as I should already be at work), or i’m starving and want to eat EVERYTHING in sight. So I eat fast, which also causes me to swallow air.
4. Foods we are eating.
   1. Foods high in sodium causes us to retain the salt, which forces our stomach to swell. They say to limit hot dogs, bacon, soy sauce, chips, etc. You know what foods contain lots of salt.
   2. Cruciferous foods high in fiber. These foods also cause us to be gassy too. Don’t eliminate them because fiber is good for your bowels, but possibly limit: broccoli, kale, arugula, collard greens, cabbage, garlic and onion. Those leafy greens 😦
   3. Not enough protein! If you’re eating too much fat, but not enough protein there’s not a healthy balance of nutrition in your diet. Be conscientious!
5. We’re dehydrated. I said it just the other day…but WATER IS SO IMPORTANT!!! We need lots of it. Honestly, i’ve found that the more water I drink, the better my bowels work…I know TMI, but look you’ve got to know! Plus, the more water you drink the faster you are able to flush out those toxins in your body.
6. Constipation. I mean, if you’re not emptying out what’s in there…it’s going to fill up if you know what i’m saying.
7. Food Allergies/Sensitivities. Lactose, fructose, eggs, and gluten are all known to cause bloating and swelling in the stomach.

What can I do to beat the bloat?

If I had the answer, i’d make a blog post broadcasting it, but I don’t. Here’s what “they say” though…

1. Probiotics. Probiotics help to balance the good and bad bacteria in your system. I’ve always heard that we should be taking probiotics to keep our organs healthy. Don’t be surprised when you see this on my fitness goals next month!
2. Eat these foods…Probiotic yogurts (as listed above), bananas, rice, herbal teas, papaya, cucumber, watermelon, celery, grapefruit, pineapple. Especially your foods with lots of water….it’ll help dehydration too. Eat them!
3. Eat regular, small meals. The more often you eat (in smaller amounts) helps the body continue running. And while you’re at it, chew your food longer to reduce swallowing air and eating more. Practicing portion control is huge with this.
4. Exercise. It’s in every article about any topic ever written on this planet. It is SO SO important. I could write an entire post on this topic, but I will say is that exercise stimulates your entire body. It gets your organs going and your digestive track will “rev up” when you exercise. Just move. Wherever you are. Also, the stronger your stomach muscles are, the easier it is for your digestive system to work. Yoga is a great source of stress relief and meditation if you’re wanting something new.
5. Essential Oils. I have been dying to try essential oils for FOREVER now, but it was the only thing on my Christmas list that I didn’t get…sad day. Ginger oil, peppermint oil, and fennel oil are suppose to aid digestive issues. Someone sign me up.
6. Fiber. If constipation is potentially your issue, I would definitely recommend increasing your fiber intake. However, DO NOT go overboard as it will cause diarrhea and ain’t nobody got time for that.
7. Experiment with foods.
   – Watch your cruciferous foods like I mentioned. And of course beans, lentils, and high fat and sodium foods. This is tough for me. I LOVE these foods!! 😦
   – Sugar alcohols are not absorbed in the digestive system which causes bacteria to break it down in your large intestine, which gives off heat and then leaves you gassy, bloated, and uncomfortable. Here’s a list to watch out for. I look for these on all my food labels, and now that i’m in the middle of my sugar detox…I stay away from them completely!

• Aspartame
• Sorbitol
• Xylitol
• Erythritol
• Isomalt
• Lactitol
• Hydrogenated starch hydrolysates
• Maltitol
• Mannitol

8. Incorporate more of these foods. Lemon water – I sip on this first thing in the morning. lemon is a natural diuretic and mixed with warm water is like a more gentle laxative), Celery – it has a high water content and therefore detoxes your system…it’s why you see it in all these juice cleanses!, Asparagus – keep it consistent in your diet for the high fiber and natural diuretic benefits. Bananas and Avocados – these are high in potassium, which do the opposite for your body as sodium. We like that! And there’s more…

What have I done?

1. I began keeping a food journal and them noting how I feel after every meal. I do this 1) to see if there’s any correlation and 2) if you end up going to a doctor’s office to discuss this issue…they’re going to tell you to do this. Better to be prepared! I found this article about fruits that bloat (who knew) and it really rang true for me last night.
2. I’m eliminating sugar alcohols while i’m in the middle of my sugar detox. I will for sure post about it when i’m done to let y’all know how it works out for me. So far, i’m liking it.
3. I started probiotics.
   1. • I’m currently drinking Kefir. It’s a lactose free probiotic drink. I try to drink a little glass every day and if not every day, then every other day. Sometimes I’ll pour it in a bowl and put banana and granola on top. Kefir is basically like yogurt. Get probiotic yogurt if you don’t already. Lactose free friends – try Green Valley Organics. I just bought it to try.
      • Another probiotic that I love is Kombucha. Click here to read 7 reasons you should drink it every day.
4. I attempted drinking apple cider vinegar. In my world, when you’re needing an answer, everything on the internet is true!!! So I read about alllllllll the benefits of apple cider vinegar and decided to give it a go. I’m still not sure about this one.
5. I’ve begun researching Irritable Bowel Syndrome. I don’t know if I ever mentioned, but my gastroenterologist actually diagnosed me with IBS and through all of my bloating research I found a cause: IBS. Sigh. Back to the drawing boards I go.

Look, it’s basically everything I wrote in this post 😉

Because there is no cure for bloating…we just have to use trial and error in this area and hope that something works. Honestly, I haven’t quite figured out bloating and how to get rid of it for myself. I’ve been trying different things for months now and still don’t understand it, hence all the research i’ve been doing. I thought with posting this information if you have the same problems you might have some answers. If you do…tell us in the comments!!

What makes you bloated?

How do you keep from bloating?

Have you had this experience before??

Please share!! PLEAAASSEEE!!! 🙂

Information from:
http://www.everydayhealth.com/hs/gas-and-bloating/get-active-to-beat-bloating/
http://draxe.com/essential-oil-uses-benefits/
http://helloglow.co/10-best-anti-bloat-foods/?crlt.pid=camp.htv4OtzVes0g
http://stylecaster.com/beauty/foods-that-prevent-bloating/
http://www.womenshealthmag.com/weight-loss/effective-de-bloating-tricks

Colors of Life: Daily Eats (Gluten and Lactose Friendly)

Hello!

Today, we’re talking food. Woohoo! I get quite a few questions about what I typically eat on a daily basis and as y’all know, I have an allergy to gluten and lactose. I know there are some people out there looking for healthy alternatives or who have been diagnosed with a food allergy and need some guidance. HAVE NO FEAR, MOLLY IS HERE!

I am no nutritionist (I KNOW, SHOCKER). But this is what I’ve found that’s working for me right now. I do A LOT of research any time I can, so I just want to share it with you guys. Cooking is a hobby of mine. Finding foods that I can eat, that are healthy, and that I can create is one of my favorite things to do. So it works for me.

Some things to know:

1. You have to experiment with foods/times/etc. Finding what works best for you and your schedule is going to be key. I love to get ideas from others, hence the constant research i’m doing, but ultimately it’s about me and my body.

2. I try not to eat the same thing 2 days in a row. Not that eating the same meal 2 days in a row is bad, but I think it’s important to switch it up. Moderation is key. Besides that, i’m the queen of finding something I love, eating it for weeks straight, and then burning out on it completely and I don’t want to do that!

3. I listen to my body. If I know I should eat some fish, but i’m craving a pizza, then I go with pizza. Chances are i’ll just keep thinking about the pizza and the fish won’t satisfy me. And if i’m full, I stop eating. And if i’m not hungry, I don’t eat. I know many say to eat snacks in between meals even if you’re not hungry, but I personally disagree. I think eat when you’re hungry…

4. I eat when i’m hungry. If you read my COL on eating disorders, you saw that I didn’t eat when I was hungry. I ate when the clock told me I could. I look back to that now and wonder how I ever did that.

5. I watch what I eat. I try not to cut out any particular food groups. That’s just cruel! But if I have some carbs for lunch, I don’t load up on carbs for dinner too. I like to keep a healthy balance of what goes in my body. That said, I don’t eat many packaged foods. I just don’t like them or the way they make me feel.

6. I don’t drink my calories. I was the kid that hated soda, lucky for me. I was also the kid that hated milk though (foreshadowing of lactose allergy?). I don’t drink soda, sweet tea (anymore…which is so sad), juice, or creamers/sweeteners with coffee. I like my coffee black except when I add some almond milk or soy milk to it. AND I LOVE WATER. I always have water on me and i’m always drinking it. Just check my day in the life!

7. Stock up on the freezer foods. I only cook for myself. My family doesn’t like my food so when I cook it’s usually for me and it goes bad quickly. This is why I like freezer chicken, fish, etc. It saves a lot of money too.

Alright, those are just a few tidbits on me and my diet. So here we go…

G’Mornin’!

At 6:54, it’s go time. Time to get that coffee brewing and the ice water cup filled. If necessary, i’ll grab a little trail mix to snack on before the gym.

Breakfast

For the LONGEST time, I was not a breakfast eater. From middle school through college I didn’t eat it. But after being told approximately 395873 times how important it is for you, I’ve attempted to start making it part of my routine. Now, when 10:00 hits, it’s breakfast time.

Something you may not know is that when we wake up in the morning hungry, it’s really our body telling us that it’s needs protein, fat, and carbs. This is because we broke all of these nutrients down throughout the night and it needs the fuel. Therefore, one of the best breakfasts you can have (and my personal favorite) is…

Avo-Toast

Toast up a piece of your favorite bread, smear 1/4 of an avocado on top, and spread 1/3 cup scrambled egg whites on top. I love picante on mine.

I love a good egg-white omelet…

…and an egg-white scramble.

Protein Pancakes

1 banana
1 scoop protein powder
1 tsp cinnamon
1/4 cup egg whites (or 1 egg)
milk until you reach desired consistency (I think about 1/2 tbsp…I usually just pour)

Mix together and make like a regular pancake.

Creamy Chocolate Fudge Protein Shake

If I make this, it’s usually right before I walk out the door and I sip on it while i’m at work. I like this because it lasts longer than just eating breakfast and being done 🙂

Frittata a la Veggies

Make this on a Sunday, cut it up, and store in your fridge for a quick breakfast to heat up on the go!

4 Ingredient Pancakes

1 Banana
1 Egg
1 Tbsp ground cinnamon (I like a lot, choose how much you want)
1/2 package travel size flax seeds
1 tsp vanilla extract

Mix in a bowl, and cook like a pancake. Serve it up with a side of cantaloupe for your sweetness instead of syrup!

Momma’s French Toast

And sometimes you just need some good ol’ carbs on a weekend morning. If you can’t already tell…I LOVE egg whites for breakfast. They’re light, they’re nutritious, and they’re easy to make. You’ll soon learn about my love of vegetables as well!

Snack

Usually by 12:30/1:00, it’s time for a snack.

I like almonds. Scratch that, I love almonds. Almonds, cashews, pistachios, peanuts. I’m not picky. Just make sure you watch your portion size with nuts because although they’re healthy fats, they can be high cal if you’re not paying attention.

Other times, it’s just an iced coffee.

I get an iced doppio espresso in a grande cup. Then I fill it with my own milk and sprinkle some cinnamon on top. You  have to like your coffee black if you order this!

If i’m wanting a little bit of a heavier snack, I go with some tuna and cucumbers. And I make my own dressing on top.

Apple cider vinegar, olive oil, balsamic vinegar, lemon juice. Yum and refreshing.

Lunch

Around 2:30/3:00 I have lunch. I eat a lighter breakfast and a small snack so when I get home for lunch i’m usually pretty hungry. Therefore I want something delicious and satisfying.

Chicken, fish, and tofu are my go-to for lunch. I love proteins and these are my favorite sources.

I like to make chicken breasts at the beginning of the week and keep them in the fridge to put in recipes throughout the week. But when I don’t have chicken breasts we buy John Soules’ freezer grilled chicken breast strips and just keep them in the freezer. All you do is put them in a pan to heat up and then you can eat them. Sometimes i’ll sauté some peppers and make chicken fajitas.

Speaking of that chicken, I like to make it with roasted sweet potato fries and broccoli as a side. I love to make my plate colorful!

Speaking of sweet potato fries, they are the best!!! It’s simple really. Cut up a sweet potato, heat the oven to 425, drizzle some avocado oil and salt and pepper on top, and then bake them until they turn brown and roasted. It’s about 25-30 minutes.

That bowl is holding my tofu noodles and they’ve become a staple in my diet recently.

This is what they look like at the store and I get them all the time.

You can do so much with them! But I usually make them like the package says, add some chicken, some pesto, some herbs and enjoy!

Speaking of tofu…

I usually have a large block sitting in my fridge. This is great for all you meatless folks out there. This day I made Tofu Cauli Fried Rice. Deeeeelish. Right now my mom is gagging. She likes pizza for lunch every day.

In the freezer we always have a big bag of Costco’s individually wrapped cod, tilapia, salmon, mahi mahi. I love to grill some fish and serve it with some guacamole, avocado, mango, etc. It’s fun to get creative with fish! You can easily make fish tacos too.

Dinner

Unless my mom is making a new recipe for dinner, this is the least exciting meal in my opinion. I usually have commitments during the dinner hour so I eat at random times, but I still try to make it healthy and protein packed. This is when prepping, planning, and pre-cooking comes in handy for easy heat up. I’ve learned that if you have a decent sized, protein filled dinner, the less likely you are to snack late at night. So somewhere around 7:00, it’s dinnertime.

I sometimes make a burrito bowl…lettuce, beans, tomato, cheese, beef, and guac. It’s the cheaper version of Chipotle 😉

But more often than not, it’s leftovers. Whatever we have that sounds good and can be re-heated. The crockpot is my best friend when it comes time for dinner. I like to make different crockpot recipes/soups to keep in the fridge. Bison quinoa chili was delicious this night.

Vegetable soup is good for the soul.

Shay’s sweet corn chili is never a bad idea.

And I love a good salmon burger or a turkey burger. With some greens on the side of course! Check out my recipe for basil mayo.

On the nights i’m not as hungry, I just like to saute some vegetables and drizzle balsamic vinegar on top.

Now i’m not going to pretend that I don’t ever eat pizza or anything like that…because I totally do when I get the craving. Sometimes I can’t decide, so I do 1/2 BBQ chicken, 1/4 Hawaiian, and 1/4 Canadian Bacon and Sauerkraut. Yup.

Dessert/Snack

I usually either have a snack between lunch and dinner or after dinner…depending on what the day holds.

I enjoy snacking on fruits. Ever since I’ve been cutting down on the amounts of sugar I eat (blog post to come), I crave fruit. Grapes are one of my absolute favorite snacks.

Other times, I need something more substantial…so i’ll toast up some bread, spread some kind of nut butter on top of that, and then slice banana on top. Sprinkle with cinnamon and it’s divine!

Peanut Butter Cup Protein Pie

A protein packed chocolatey dessert? You got it dude. I made this when my sister was home from college this winter and I only had one piece…because she ate it in 3 days. “It’s healthy right?” is what she kept asking me.

Another one of my favorites is a quest bar. Heat it in the microwave for 23 seconds, then spread some nut butter on top. Ohhhhh it melts in your mouth and hits the spot without you feeling guilty!

I could go on and on about Larabars. I always keep them in my backpack for my night class.

And then at 8:00 i’m in bed. Just kidding…but I wish. It’s usually more like 11:00.

Well. That’s a day on my plate. If you have any questions, leave them in the comments!!!

For my gluten and lactose sensitive friends, later this week or next week i’m planning a blog post about all my favorite food allergy products that you can buy at the store. Seriously, after trying SO many different products, wasting a lot of money and time, I think you all will want to read that post 🙂

You can check out my most recent Day In The Life post to see how closely this correlates.

And how I stay healthy in college as a commuter.

Happy Eating!

21 Days

So it’s Monday. And my Monday posts are usually the week’s “So Long, Insecurity” Bible study. Since we are now a little over half way and I know many have fallen behind with work, school, and life i’m pushing the last 4 posts back a week to give everyone time to catch up.

For those of you doing OBS, click here to see what you’ve missed for the study.

As for today…

You’ve heard it takes 21 days to make a habit, right?

Now you have 😉

Well, for the next 21 days i’m trying to make a habit. Of these two things in particular…

21 day sugar detox

I read online (because everything online is true people!!!) that if you have:

-Bloating
– Digestive problems (Constipation, stomach issues, etc.)
– Fatigue/weakness
– Cravings to sugar
– Trouble sleeping
– Stubborn weight you can’t get off
– Bad mood/depression/anger problems
-Increased blemishes/acne

it might be time for a little detox from sugar. And these are just a few. Seeing as I fit some of this criteria, I decided to give this little detox a go…again. If you remember, I did the 10 day sugar detox with The Today Show hosts back in the summer. I really decided to do it this time because I feel like I need sugar all the time! As soon as i’m done eating a meal, i’m thinking about what is for dessert. In my previous detox, I concluded that I might have seen a difference if it had been longer, so this time i’m actually going to do it for 21 days.

and the other thing is…

21 days of prayer

Yep. Y’all know I volunteer at Church on Wednesday nights for youth group. Well a couple weeks ago the pastor talked about how 21 days makes a habit, and this year we need to focus on talking and spending time with God. What other way than prayer?

Mark 1:35 “Early the next morning, Jesus woke and left the house wile it was still dark. He went to a place to be alone and pray.” We should strive to be like Jesus and that’s what i’m doing for the next 21 days.

We got a booklet to follow along with some Bible readings…

…it shows us each day what specifically to pray to God about so that’s what i’ll be following along with. If you want to do these with me, you can start today and finish February 21st! 🙂

I truly believe these 21 days will make a difference. I have seen it in my exercising…now I just go to the gym because it’s what I do. I don’t think twice about working out anymore. My 21 days is over on the February 19th. Since that’s a Friday and it’s the last day, i’ll post my review of these 21 days on February 23rd.

I’ve got 3 weeks…i’m ready to do this!

A College Commuter’s 10 Tips To Staying Healthy

When you first think of the word “college”, what do you think? For me,

Parties.

“Everyone’s” favorite part.

Stress.

Before you go to college you hear everyone talking about how hard college classes are. You’re on your own and responsible for keeping track of 15-18 hours of coursework.

Poor.

Tuition? Yeah, you mean my life savings?

Unhealthy.

And unhealthy…how many people have talked to you about gaining that freshman 15? Because it’s easier and cheaper to go to the McDonald’s dollar menu vs. buying groceries and making a meal. Right?

I discussed my college experience at The University of Oklahoma in a different post, but when I transferred home it became a different type of college life. I was now in a different classification…I became a commuter. My school is about 45 minutes from my house, so I made my schedule where I only drive there on Tuesday and Thursdays. But i’m there ALL. DAY. After attending this school for 3 semesters, I came up with some tips of my own for trying to stay healthy.

1. Take your lunch.
   • Be nice to your body and pack lunch, dinner, and snacks that you know are nutritious. At the same time you’re saving money too! This semester i’m on campus from 11:30-9, so I bring a cooler filled with food and water.
2. Utilize your breaks.
   • I have a THREE HOUR break during the day on Tuesdays to sit around and do nothing. By utilizing my breaks, I become so efficient. I get my blog post done, I get my assignments done, I answer my e-mails, I have my Quiet Time, I exercise. I just try to do something.
3. Bring your laptop.
   • There is one class that I have at night where I am not interested one bit. This professor rambles and has the longest PowerPoint slides ever. I decided that if i’m already going to be playing around on my electronics i’ll just bring my laptop and blog or work on schoolwork instead of wasting time on Pinterest.
4. Check out that gym.
   • It’s free! And we’re in college, so we like free! You’re paying for it with that expensive tuition in case you forgot. Once class is over, go lift some weights. Walk a couple miles on the treadmill. Attend a group exercise class. I’ve been going during my 3 hour break to just walk on the treadmill and foam roll for 30-45 minutes. It’s a refreshing break from learning that’s for sure.
5. Wear workout clothes to class.
   • Some people don’t believe in this by saying “dress for success”, but let’s be realistic. If you’re sitting in classes all day the last thing you want is to be uncomfortable. Wear something you’re comfortable in, plus if you’re already wearing your leggings and tennis shoes then you’ll be more likely to hit the gym during your break or maybe before and after class.
6. Stand in between classes.
   • During the Fall semester, I was in 4 classes straight from 1:00-6:45PM. That is a LONG time to be sitting in a chair. I can barely handle that much sitting as it is, but I’ve now gotten into the habit of standing in the hallway up until the professor starts talking. Stretch your legs and give that booty a break.
7. Put a pillow and blanket in your car.
   • This is weird. I know. But I say if you’re exhausted who are you to deny yourself a nap? Instead of laying down in the middle of the business school, pull out your pillow and blanket and take a nap in your car. #commuterprobs
8. Buy the expensive parking pass.
   • If your school has a large amount of students that are commuters, then you know my pain when I say PARKING SUCKS. I don’t know if you knew this, but schools will sell about 3 passes for every 1 spot. Dumb right? With buying the expensive parking pass I’ve found that while I may have to drive around for a while, I can usually find something within decent walking distance eventually.
9. Take a refillable water bottle.
   • Now, I already said I pack a cooler for my long days at school. I’ll put about 2 water bottles in there and then fill up my camelbak before I leave. I’ve found that my school has water fountains all around, so once you finish all your water bottles, fill that camelbak up. We all know they up-charge water, so it’s a heck of a lot cheaper! Drink. Your. Water. even if you’re just sitting all day!!!!
10. Create a routine.
    • By now you should know I am a woman of routine. I thrive on routines. On occasion i’ll switch it up but if I have my routine of everything that I want/need to get done in a day planned out then I make sure to stay healthy – physically (hitting the gym), mentally (planning assignments), etc.

As you can see, being healthy doesn’t just pertain to physical health. It’s important to keep healthy emotionally, spiritually, and mentally too. I’m sure I could probably list some more as well, but these were the first 10 that came to mind when I was sitting in class yesterday and thought of this post.

Let’s stay healthy! Do you have any tips for what you do/did to stay healthy in college whether as a commuter or not?

Creamy Chocolate Fudge Protein Shake

You guys.

I finally accomplished something i’ve wanted to for a while.

I found a protein shake that I love.

I found a dessert I love.

I found a snack I love.

I found a breakfast I love.

All in one. Because this protein shake has been breakfast, lunch, a post-workout snack, dinner, and a dessert for me at some point. I can’t get enough of this thing! But I try not to have one every day because I don’t want to burn myself out and hate it (this happens to me a lot, ha!). Normally creamy is a word that would make me sick (hello food allergies) but not this time.

I named the shake Creamy Chocolate Fudge Protein Shake because that’s exactly what it tastes like. Chocolate Fudge. In a Protein Shake. And extra creamy.

I mean look how good!!! Chocolate and peanut butter anything is right up my alley. I’ll swear by this shake.

I’ve been playing around with some of my favorite ingredients hoping to find a protein shake that I like. Usually protein shakes taste chalky to me or have a high calorie count…like more than a normal meal should be. Usually protein shakes are for body builders, etc. because they are meant to give you a lot of protein (obviously) and in essence, replace a meal. But I like them for the added nutrition to my diet as a snack. Or quick meal if i’m on the go.

A few days ago, my favorite health and fitness trainer, Kayla Itsines posted a blog about post-workout smoothies. Um, I love her. I love blogs. And I love smoothies. So I clicked…and found a recipe where she was using pretty much the exact same ingredients to what the ones i’ve been mixing and matching. Check out her blog post for other smoothie recipes! The only difference with hers was the addition of two ingredients.

What you’ll need:

1 scoop protein powder* (THIS is the most important part!!!)
1/2 avocado (I know it’s weird, but this is what makes it creamy)
1 tbsp unsweetened cocoa powder
1 tbsp pb2 (can sub almond putter, peanut butter, jig’s powdered peanut butter)
1 tbsp chia seeds
1 tbsp rolled oats (I use my gluten free Bob’s red mill)
1/2 frozen banana (frozen is important. it gives it the icy/shake texture)
1/2 cup unsweetened almond milk
5 ice cubes

Place all ingredients in a blender and blend until you get your desired consistency. And really, you could take peanut butter out, or the chia seeds, add some flaxseed, whatever you like. If you want less calories and fat, take out the avocado. This is such a simple, nutritious, and filling shake you won’t be able to get enough of! High fiber, low sugar. Yes please!

Nutrition:

398 calories, 19.6g fat, 24.9g (net) carbs, 17.7 fiber, 8.1g sugar, 19.1g protein

*This is what makes my protein shake. I currently use Orgain Organic Protein Powder. I have tasted and tried so many protein powders over the past couple of months and this one is by far the best tasting. I have to be picky about my powders because they can’t have lactose or gluten so that automatically sets me back…but this one exceeded all my expectations! This is plant based and food allergy friendly. I found mine at Costco for about $30. And no, I wasn’t paid to write a post for them! I just truly like it.*

You can absolutely double the recipe. I would be too full if I did that, but some people can handle more in a sitting than me! Now i’m off to make one…with a side of egg whites and cottage cheese. #givemealltheprotein

Enjoy!!

Chia Seeds

My thing lately has been chia seeds.

When I noticed that I kept finding myself looking at health blogs/websites in my spare time, I realized that I wanted to start writing about what I was finding. I mean, if i’m already doing the research I might as well. It’ll help me and it’ll help those of you that care, too! 🙂

So…let’s start with the basic question.

What are chia seeds?

They are little black seeds from a plant called Salvia Hispanica. This plant is actually in the mint family. But they don’t taste like mint. These plants actually turn colors depending on the season, the crop, etc which is why sometimes chia seeds aren’t always a super dark black. You can see below that part of mine are more whiter. Color doesn’t matter, they have the same benefit!

(This is how I buy them at the store.)

…which leads to the second question.

What is it about chia seeds?

1. They are a superfood, naturally gluten free (of course), and the world’s best source of nutrition calorie for calorie.
2. 28 grams of chia seeds have: 11g fiber (40%), 4g protein (14%), 5g omega 3’s, and lots of vitamins!
3. Super high in antioxidants, which are molecules that help fight cancers and aging.
4. They do have 12g of carbs, but almost all are fiber (which isn’t digested by the body so it doesn’t raise blood sugar or need our bodies to release insulin) so it’s not the carbs you’re thinking about.
5. They absorb 10 to 12 x their weigh in water, so they expand in your stomach causing you to feel full and eat less. This is a good thing if you’re someone on a diet!
6. Part of a high protein diet. Chia seeds reduce appetite and as a result you’ll be 50% less likely to snack at night.
7. – 6 x more calcium than milk
   – 8 x more Omega-3 than salmon
   – 3 x more iron than spinach
   – 15 x more magnesium than broccoli
   – 6 x more protein than kidney beans
8. Aztecs and Mayans would use chia seeds back in the day for fuel. Actually, chia means “strength”!
9. They will get caught in your teeth. The first time I had them I was so annoyed because I felt like I kept finding chia seeds in my teeth. But I got over it. 🙂
10. They can be made any which way…which leads me to this next part.

How can I get chia seeds in my diet?

1. Sprinkle some seeds on toast with banana and peanut butter for breakfast.
2. Toss a tablespoon or so in your smoothie/shake for a delicious snack. I soak them for about 10 minutes before I make a protein shake and I personally like being able to taste them.
3. Pinterest recipes. I did this yesterday and printed out a chia seed overnight oats recipe (there’s A TON), chia seed energy ball recipes, and breakfast cookies. There’s so much!
4. Buy them already in products at the store. I like to buy them like the picture I showed you before, as well as purchasing some of these products below!

This is one of my favorite chia seed drinks. Kombucha is the best and this drink is filled with chia seeds. I get this at my Whole Foods. Along with…

…this packet for my water bottles.

It’s also found at Whole Foods. Beware: People will think you’re drinking glitter. (Happened this weekend! Haha) I like these drinks when i’m wanting something other than the taste of water. Especially because I really don’t drink anything other than coffee and water.

These snack bars are some of my favorite. I mean look at these health benefits. Warning: It is a pretty small bar.

But if you hit up your Target now, they’re selling 2 for $8.00. It’s like they knew I was talking about chia seeds today.

There’s also speculation that chia seeds benefit those with digestive issues. UH HEM…me. And I will say that I have been doing better. I don’t know if it’s chia seeds or something else, but they’re definitely not hurting me. Chia seeds are said to help those with Irritable Bowel Syndrome and regulate bowel movements. It can’t hurt to try if that’s you!

What are the risks of chia seeds?

1. Too many chia seeds can make you feel bloated, that’s the seeds soaking up the water in your stomach and expanding.
2. I would not recommend trying to swallow them as is. There was a story about a woman doing that and choking because they expanded and she had swallowing issues? I don’t know, but I wouldn’t ever do that anyways sooo…I recommend you don’t either 😉

So that’s chia seeds! If you have any good recipes/uses with your chia seeds please share in the comments! Happy Monday!

Protein Bar Test

Well, after months of telling myself to find a protein bar, I did a little 9th grade science experiment and I think I found one. I never thought i’d find the perfect one for me, but I truly think I have now!

**I know sometimes bloggers do protein bar reviews, so just to clarify…I was in no way compensated for this review. I strictly did this test for myself.**

Protein is so so good for you. That’s why they stress it everywhere. It protects your body, helps your muscles rebuild, and is essential just to function. One of my goals lately (especially with my 5K training) has been to get more protein in my body just because I know I need to and I know it’s good for me. They say eating protein at about 25-30% of calories consumed will rev your metabolism by 80 to 100 calories a day.  Protein makes you feel full longer, so for the people wanting to lose weight, that’s why they say to eat more protein because the more you eat of it the longer your stomach is satisfied. The amount of protein one should consume in a day is dependent upon their weight. One way to figure that is taking your body weight, divide by 2, then subtract 10. So someone like me should be consuming about 40-45 grams per day. Yikes.

A couple weeks ago I was at the store with dad’s credit card and I decided that would be the perfect time to do my protein bar test hehe…so I went to the aisle that had the individual bars for sale so I could sample.

At first I looked at the macros of the different bars but then realized I needed to just get every one that was gluten and lactose free. That was hard in and of itself, so I just grabbed whatever that fit that criteria.

Here’s the 5 that I ended up with:

QuestBar, Simple Truth (Kroger’s brand), Pure Protein, ThinkThin, and a Luna Bar.

The 3 major macronutrients are fat, carbs, and protein so I decided to compare them after I ate each of them. But I always look at sugars, fiber, and usually calories too.

QuestBar ($2.59 per bar)

Calories: 190
Total Fat: 8g
Carbohydrates: 21g
Fiber: 17g
Sugar: 1g + 1g Erythritol
Protein: 21g
*No complaints about this one at all.*

Simple Truth ($0.89 per bar)

Calories: 190
Total Fat: 4.5g
Carbohydrates: 16g
Fiber: 2g
Sugar: 8g
Protein: 21g
*After I was 3/4 of the way through I realized this one wasn’t gluten free. Ugh. Bye Felicia.*

Pure Protein ($1.00 per bar)

Calories: 180
Total Fat: 4.5g
Carbohydrates: 17g
Fiber: 2g
Sugar: 3g
Protein: 21g
*I snacked on this one for a couple days actually. The flavor I got was chocolately but I think it would be so good as dessert at night, all the while getting your protein in. I’d recommend it.*

ThinkThin ($1.25 per bar)

Calories: 150
Total Fat: 6g
Fiber: 5g
Sugar: 5g
Protein: 10g
*They had a high protein bar, but I didn’t see that one in order to try it. I don’t really remember this one that much but I did like the flavor. This could be my second favorite actually.*

Luna Bar ($1.00 per bar)

Calories: 180
Total Fat: 5g
Carbohydrates: 27g
Fiber: 4g
Sugar: 12g
Protein: 9g
*The Luna Bar wasn’t actually a protein bar like I thought. They have one, but the sugar were way high. I also thought this bar was too sweet and I didn’t like that it had more sugar than protein. That totally defeats the purpose in my opinion.*

Mattie, I looked into your Odwalla bar and it’s not gluten free 😦 Thanks for the suggestion though!!

And the winner of this little test was…

The Quest Bar

It was this bar hands down. No question. I got the Chocolate Chip Cookie Dough for my taste test and it was delicious. Like eating cookie dough for breakfast and feeling good about it delicious. The macros were perfect in my opinion, but I did think the carbs seemed a little high. Their packaging claims that subtracting the fiber (which wow a lot. love it! help those bowels.) and the erithyrol makes it only 3g of net carbs. I’m going with it. The Quest Bar is actually the most expensive (fortunately I didn’t pay), but I knew I didn’t want a protein bar with any more than 200 calories in it because the point of me getting protein bars isn’t as a meal replacement, it was more to add extra protein in a snack.

My next test will be my favorite flavor. And i’m currently in the middle of doing a test on my favorite protein shake. Woo! If you have any suggestions on protein shake brands I should try, or quest bar flavor for my next tests, leave them in the comments. And if you have a favorite protein bar, tell me that too! I love to hear people’s favorites 🙂