Tuesday, April 25, 2017

Digestion - Why its Important for Overall Health

Hi there,
Well its the second day of the challenge. So far so good. I been eating healthy and doing some sort of physical activity every day. I am doing a yoga class tonight to help me relax and destress from a long day of work. Today's post will be about digestion and why its important for overall health. Our health starts in our stomach. If you feel tired, have bad skin, are aging too fast, etc, its all because of your digestion.

Our digestion gives us the ability to break down our food and have nutrients transferred into our cells which in turn gives us energy and improves our immune system.

I have pretty good digestion especially since I took out grains and dairy. Both of these foods were making my stomach bloated and making me tired.

Its also important to know which foods to pair with what for the best absoption of vitamins and minerals. Here is a great article on food pairing - http://kimberlysnyder.com/blog/2015/06/25/the-beauty-food-pairing-cheat-sheet-infographic/

In the morning, I have started drinking water before breakfast sometimes with a half lemon. This combination starts working your digestion and gives you energy to start off your day. I wait about an hour till I eat my breakfast which is usually green smoothie or acai bowl.

Here are some tips for healthy digestion:

1. Don't eat breakfast right away when you get up. Wait at least 30 to 1 hour till you have your breakfast. You can just have some water with lemon.

2. Chew your food - take at least 30 minutes or more to eat your food and slowly.

3. Don't eat every couple of hours - I keep reading about eating 5 or 6 times a day (I was guilty of this and my digestion was so messed up) - now I just eat every 4 hours - breakfast, lunch, snack, dinner. This gives my digestion a break and can break down my food that I have eaten.

4. Eat tons of fiber foods

5. Limit dairy - eating dairy does not help your digestion at all.

6. Limit or eliminate meat - I have not eaten meat for about 10 years and I don't miss it. Meat takes a very long time to digest. For example, if you eat meat for a meal, it will take about 4 to 5 hours to digest where if you ate a vegetarian meal it would take about 30 minutes to digest.

7. Drink water - drink water but not with meals.

8. Exercise - yoga and walking are the best

9. Eat probiotics - eating probiotics help you with good bacteria in your stomach. My favorite types of probiotics are sauerkraut, kimchi, and kombucha.

10. Manage stress - stress causes a lot of health issues but it will definitely mess with your digestion.

Hope you have found these tips helpful. Now I am off to my yoga class😃


Saturday, March 25, 2017

My favorite breakfast - ACAI BOWL

Good Morning,
I am so happy its Saturday. The weather is perfect today. Lots of sunshine but a bit chilly. I love Saturdays during Spring and Summer time - farmers market, hiking, biking in the morning, being in parks, etc. Today's post will be about what I eat for breakfast every day. This year I am focusing on fueling my body with healthy foods especially in the morning. I need to have energy for work and to get my day started. If I eat a donut, cereal, waffle - I get hungry a few hours later and it just makes me bloated. I am trying to avoid grains because every time I eat rice, bread, or pasta I get bloated and tired.

My favorite breakfast this year that I started making is acai bowls. They are so good and versatile. There are so many different combinations and they are filling and so healthy.

Here is a recipe that is one of my favorites.

1 banana
1 cup frozen berries (my favorite is raspberries)
1/4 cup unsweetened almond milk
1 tsp acai powder (I use the sunfood acai powder)
1/4 cup walnuts

Blend all of the ingredients in a blender and pour in a bowl. Top it off with toppings (walnuts, almonds, pecans, unsweetened shredded coconut, sliced fruit).

This breakfast is so filling and it lasts me about lunch time. There is about 400 calories with enough carbs, fat, and protein.


Friday, March 24, 2017

$40 dollars a week on Groceries

Hi there,
Happy Friday. Its finally Spring except with all of the rain that Boise is starting to get, I can't seem to go outside and do my workouts. I rather exercise outside than inside - fresh air and vitamin D. Today's post will be about grocery shopping. I do my grocery shopping on Sundays for the week. I buy the basics at the beginning of the month - almonds, walnuts, shredded unsweetened coconut, acai powder, etc. I spend about $40 for my basics that usually last for a month or sometimes longer. The way I save money is I make a list and plan my meals for the week. Here is a typical grocery list (this is for one person). I usually go to more one grocery store - either Trader Joe's, Fred Meyer, and Natural Grocers.

Breakfast - smoothies, acai bowls - $10 for the whole week
Bananas - $1.79
Frozen fruit - $5.00 - its usually a bag of raspberries, peaches, or blackberries
Almond Milk - $2.99

Lunch - $10
Bag of sweet potatoes - $3.99 at Trader Joe's
Guacamole packs - $3.99
Tuna - $1.99 - I get one can of tuna so I can have it with a salad in case I don't want to eat sweet potatoes

Dinner - $20
Salmon - $8.99 - two packs of frozen wild caught salmon
Organic Eggs - $4.99
Frozen veggies - $4 - mixture of different veggies
Spinach - $1.99 - I alternate between spinach and kale

Best tip is to do grocery shopping at the beginning of the week and plan all of your meals. Buy only what you will eat. This will save you tons of money and make you healthy.





Tuesday, March 14, 2017

Establishing A Morning Routine

Hi there,
My favorite time of the day is in the morning. I like to have a good morning routine to start off my day.

7:00am - wake up. Since I usually go to bed at 11am, I try to get 8 hours of sleep or 7.5. I am well rested when I have that much time for sleep. Brush my teeth and go downstairs and prepare breakfast. I don't check my phone till I leave for work.

7:15am - prepare breakfast. Its either a smoothie or acai bowl. Breakfasts are my favorite meals to prepare. I eat my breakfast and either jot down my to do lists and look at my planner to see what I have going on that day. After breakfast, I wash the dishes really quickly and make sure everything is put away. This saves a lot time so when I come home from work, I don't have to clean anything.

7:45am - Get ready for work. Do my normal skincare routine, brush my hair, and get dressed.

8:15am - Go to work.

My morning routine is very simple. Sometimes I will get up early and if I have extra time, I will read in the morning.

Its important to have a simple morning routine as it can affect the rest of your day:)




My Night Time Routine

Hi there,
Here is my post on my night time routine. I think its important to have a good night time routine after you come home from work as its your time to unwind after a long day and relax.

5:30pm - I work till 5 and usually will get home around 5:30pm. I make sure to put all of my stuff away in its right place (purse, keys, jacket, phone).

5:45pm - I change out of my work clothes and into something comfortable - yoga pants and sweatshirt

6:00pm -7:00pm  - time to prepare dinner. I like to have music playing while I prepare my dinner. My dinner usually takes about 30 to 45 minutes to prepare. I eat and wash the dishes right away. I don't like to leave dirty dishes in the sink overnight.

7:00pm - 9:00pm - At this time, I am not on my computer or watching TV. I will either go for a hike, bike, walk, go to the mall (window shop), etc. This is the time that I like relax

9:00pm - take a shower. I like to take showers at night since I don't like to go to bed without showering especially since I do my workouts at night.

10:00pm - get everything ready for work the next day. Lunch is prepared, decide on what to wear.

10:30pm - read a book

11:00pm - go to bed

This is what my routine looks like most of the time during the week. Weekends are different.

I am usually a night person so I used to stay up late but am trying to go bed earlier. I just don't get tired till about 11:30pm.



Digital Detox

Hi there,
Its almost Spring time. The daylight savings time happened on Sunday. I am still adjusting. It will take me a week to get used to it. I do like how its lighter at night and the day is longer. Today's post will be about doing a digital detox. In today's world, we spend so much time on our phones, computer, watching TV, etc. I am guilty of this. I used to spend so much time on my phone browsing on the Internet, pinterest, Facebook, etc. This year I decided to not be online a lot. My job has me on the computer from 8 to 5 everyday so when I get home, I try not to be on my phone, computer or watch TV. I will do a post on a creating a night time routine.

Here is how to do a digital detox:

Smart phone - get rid of apps you don't use, social media, emails, I only use my phone for calls and texts. Turn off notifications

Computer - clean up your desktop, use your computer only for an hour (check emails, pay bills, etc).

TV - I try to watch TV only for a couple hours a week maybe 2. I do have some of my favorite shows I like to watch.

Its important to disconnect from technology and be present with your loved ones and explore other things that is not technology based.




Saturday, March 11, 2017

101 Things To Get Rid Of

If you are interested in minimalism and don't know where to start, I found this on pinterest that will help you get started. This will declutter a lot of stuff in your house.