Colors Of The Wind...

Feel the vibes of the vibrant colors....

Relax and connect with nature...

Turn Over A New Leaf...

Turn over a new leaf and discover what healthy food can do you for you! I have never been much of a salad eater but after becoming more aware of all the riches hidden within these leafy greens, I have a whole new attitude. If you learn what your food could do for you, would you make healthier selections? Rich in vitamin A, C, E, K as well as B vitamins (which help convert the food into energy that you can use), there is plenty to get excited about! Become a powerhouse full of strength! Fill up with fiber, iron, magnesium, potassium, calcium as well as other beneficial antioxidants to look and feel your best.

There are so many ways to add veggies to your diet and enjoy them:
adding veggies to pizza, smoothies, wraps, burgers and sandwiches are just few to begin with. If you're ready to turn over a new leaf and begin feeling better, then I say #Cheers to you!

Breakfast or Bust

No time for breakfast? -think again. Breakfast can be anything you eat after a long fast. -it could be left over dinner from the night before, a bowl of cereal with a little fruit, breakfast sandwich, protein drink, granola bar, yogurt, etc. Notice I didn't mention any foods that require much preparation. So, you CAN do this! Eat breakfast! Break that fast and wake up your metabolism. If you're in the car, on the go and decide to stop at a Drive-Thru, don't panic. Take time to explore the menu for lean protein, fruit options and some whole grains. Today, I picked up some oatmeal and diced apples from McDonalds. Keep in mind that filling up on fiber will keep you feeling fully satisfied until lunch time AND fiber fights cholesterol! You just can't beat that. I hope this helps you all cling to your goals a little better and if you have questions or comments feel free to drop me line. ;)

Food is fuel. Get your body ready for the day. Don't cheat yourself.

Think before you eat

There are a lot of things that excite me about food but other than taste, I try to find foods that will enhance me; mind and body. When you pick a mate for life, do you only focus on how good they look or are there other things you look for underneath the surface? I hope you do and if so, good for you! Now back to the good stuff -Food! Before you consume, try to ask yourself a few questions. Besides taste, what benefits are you getting from your food? -is it a power food, is it filled with long lasting energy, are there anti-oxidants present, will this food build my body up or tear it down? Will this food enhance my performance or slow me down? These are just a few questions you can start with.. ;)

This quick and tasty meal contains: Vitamin C, Vitamin D, B-6, whole grains, fiber, protein, omega-3. -take a moment to research the benefits of the nutrition mentioned above.

So often I hear: "I have no time for cooking, etc..."

-this particular meal took just 15 minutes. The fish was cooked for 3-5 minutes on each side and I used microwavable rice and steam fresh veggies, maybe 5-6 minutes combined. Quick? -Yes. Easy? -double yes! If you have time to go all out, go for it. But if you need something to eat that is healthy and time friendly, oh yeah and cheap, use the resources that have been given to you.

Pizza 4 Breakfast

Pizza for breakfast? -Why not? Anyone who knows me, knows that I love pizza and could eat it every day. When most people think of pizza they think "greasy" or "unhealthy". However, pizza is one of those meals that can be created to be whatever you want it to be. Think of pizza like an open faced sandwich. You can make your own crust with whole-wheat flour or you can save some time like I did here and buy whole-wheat flour tortillas. -not the bomb but it'll do ;). Once you decide on a crust, you can start selecting toppings. I would suggest going lean on proteins, like Chicken and Turkey Sausage. I would encourage loading up on veggies like bell peppers, spinach, arugula, etc. Use herbs and spices to enhance flavor and just remember to go easy on the cheese and feel free to experiment with low-fat cheeses and enjoy!

Do your snacks measure up...?

 

Who doesn't enjoy a good snack? I will do my best to keep this simple because I am sucker for a good snack and like many people, sweet and salty is where it's at for me! But instead of always reaching for a snack packed with too much fat and sodium, like potato chips...I grab popcorn! Popcorn is a whole grain and full of fiber. And as I've mentioned before, fiber is your friend, keeping your tummy full and your waistline slim! Luckily, when it comes to popcorn you can opt for many different brands and flavor options. Also, take a look at the nutrition labels each and every time you reach for a snack. -Become more familiar with serving sizes and "amount per serving" so you can make better choices moving forward. When it comes to a snack that is sweet and creamy, I think of ice cream. Who doesn't love ice cream?! -rhetorical question! ;) I love ice cream just as much as the next person but it's not a snack I can afford to indulge in too often due to the potential risks of weight gain and chronic conditions like diabetes and heart disease. As a healthy AND tasty alternative, I eat frozen yogurt, also known as "froyo". I've never been too fond of trendy fads and food crazes, however, froyo is definitely a snack worth adding to the rotation. It has great texture, the flavors are endless and you can mix things up by adding crushed mixed nuts and/or fresh fruit for toppings. And at only 1g of fat per serving, it's a no brainer in my book! As always, I am not here to twist your arm or suck the fun out of your snacking but I hope I can make it better and guilt free! I strongly encourage you to take a closer look at your current snack choices and labels... then ask yourself, do my snacks measure up...?

I've added some photos of a few of my favorite snacks and I've also added the nutrition labels so you can compare calories and fat content. Have a double take at the ice cream labels and compare to the frozen yogurt. Happy Snacking ;)

Tis the season to set new goals...

Even though I've never really been into new year's resolutions, I really enjoyed seeing the list featured in the article by James Colquhoun; only because I really try my best to keep a balance most of the time, this really spoke to my practical way of living. I like to think of myself of a multi-tasker. I always tell folks there is a method to my madness and I'm not dead yet, So! But honestly, wellness is a way of life for me and I try to be mindful and incorporate these "so called resolutions" or what I like to simply call a way of life or lifestyle changes into my daily routine.

 Setting goals and having a plan is literally what keeps me going. I would be a nervous wreck if I didn't use a planner, my calendar in my cell, hard-copy calendar hanging in my bathroom, my vision board also keeps me focused and excited about my future. Self help books feed me ideas and give me new information. Obtaining new information for life is fundamental to our future. I urge you all to read and practice putting what your read into action. -baby steps, baby. ;)

Sharing dreams and goals with close personal friends helps to keep me accountable.
I can see how goal setting could be a little overwhelming, so try to keep in mind the SMART goal method. All goals/plans should be specific, measurable, attainable, realistic and timed. -This way, you increase your chances of success by having such a structured outline. - if you think I'm pulling your leg, then give it shot. Set a new goal using this format and compare results to the outcomes you've had before.

Here are just a few life altering tips that you should implement daily for a more well planned and purposeful life. After all, they say we should all wake up with a purpose, right? Well this screams purpose to me. Don't overwhelm yourself but I do encourage you to take a few bullet points from this list, commit and take action.  -it's not necessary to hit every bullet on this list all at once but pick a top 5 and rotate them around frequently and consistently. -Follow up in a couple months and see what new changes have blossomed for you in life. Organization and planning is one of the keys to a good life and healthy living. -some folks may question to what degree you or I are organized, LET THEM QUESTION! Your goals should be nothing less than personal, practical and designed to meet your needs and to fit your lifestyle! Lets just commit to being a work in progress and that's what it's all about. -making solid progress!

I've added a few photos to show how I use some tips from the list below to keep my life structed and help me to achieve my purpose. Enjoy! :)

Copy the link below to take a full look at the article by James Colquhoun for: 22 ways to stick to your new year's resolution.

http://www.foodmatters.com/article/22-ways-to-stick-to-your-new-years-resolutions?utm_medium=email&utm_campaign=fmnlweek-5222-ways-stick-to-resolution&utm_content=fmnlweek-5222-ways-stick-to-resolution+cid_433907d9c9941685c6678bf7f98b123f&utm_source=email%20marketing%20software&utm_term=22%20ways%20to%20stick%20to%20your%20new%20years%20resolutions%20in%202019

• Set Meaningful Goals
• Keep It Simple
• Deeply Understand The Why
• Break Your Big Goals Down Into Smaller Goals
• Create a Vision Board
• Pay Attention to Your Inner Voice
• Meditate
• Write Yourself Words of Encouragement
• Address Your Limiting Beliefs
• Have An Accountability Buddy
• Celebrate The Wins
• Schedule Reflection Times
• Set Aside Relaxation Time
• Find a Community
• Learn New Things
• Seek Out Role Models
• Support Others Chasing Their Dreams
• Be Grateful
• Share Your Results
• Weekly Check-In
• Laugh And Let Your Ego Go
• Be Easy on Yourself