10 tiny changes to make in 2018 for better health

Photos.pngMake 2018 the year of HEALTH. Even the littlest changes can make a huge impact on your overall health. I love making slight adjustments to my daily routine, so small it doesn’t feel like I’m changing much but those little changes add up to help me maintain my weight and sanity! Here are 10 tiny changes that I made in 2017 and a couple I’m trying out in 2018 to better my health!

 

Swap out the sweet sugary coffee drinks for plain black coffee. Weening myself off sugar was one of the hardest things I have ever done. Don’t get me wrong I still indulge but only occasionally. Cutting out sugary coffee is a great place to start reducing your sugar intake!

Do nice things for people. Don’t always make everything about yourself, as a nurse I wish people would look around and help one another out a little more. People don’t give solely for the joy of giving anymore. If you get something in return, awesome, if you don’t, great.

Take a hard look at what your grocery cart looks like, how much of your cart contains packaged food?  Finding a good balance of veggies, meats, fruits and a few boxed items  within your grocery cart is a great start to a healthier 2018.

Pop a multivitamin. Recently I did a huge blood panel to look at my overall health (best decision ever) and found out that I was very deficient in Vitamin D, CoQ10 and Omegas. As a nurse I know that being vitamin deficient can create a ton of problem, lacking vitamins can affect your anxiety levels and skin pretty much everything. Do your research and find a good multivitamin to take daily!

Have a mantra…Mantras are so powerful. They allow us to feel present and think, as well as connect with ourselves.

Don’t skip breakfast. I get it mornings are chaotic but feeding your body the proper fuel is so important for about brain power, energy and a high metabolism. Here is my favorite protein powder I’ve been using.

Change what time you eat dinner. Studies show that it’s beneficial to consume the majority of your calories over breakfast and lunch and have a lighter dinner.

Laugh more, laughing is one of the best feelings in the world. It also lowers blood pressure, decreases stress hormones and can work those abs

Drink More Water Not More Wine. My whole life I heard the phrases everything in moderation and there is such a thing as… too much of a good thing. So in 2018 I’m making that good thing water! I’m upping my water game and drinking more water and drinking wine in moderation!

Find self acceptance. It’s not bad to want to improve your health but while improving remember to always give your self grace and acceptance because change takes time.

I’m hoping these little changes can make a big impact on my health in 2018.  Leave me a comment and let me know the tiny changes you want to make in 2018 to better your overall health!

Whitney

Easy Butternut Squash Soup Recipe

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A super easy Butternut squash soup, it’s possible and so delicious!  Now listen when I dealt with Butternut squash for the first time, I was totally scared of it! But this hard-skinned winter squash is sweet, with an orange shell that is thin and SO easy to peel.

Ingredients

1 large Butternut squash

1 small onion

2 red peppers (or any color peppers)

2-3 cloves of garlic

2 cups chicken stock or chicken bone broth

Salt and Pepper

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Directions

Preheat oven to 400° F

Peel, remove seeds and cube Squash. Then cut peppers and onions into chunks. add in garlic cloves

Drizzle about 1 TAB of olive oil over the veggies and toss and sprinkle with salt and pepper 1/8 teaspoon salt and 1/4 teaspoon of pepper

Roast veggies in oven for 25 mins, still once or twice

Once roasted let cool until slightly warm and then add half the veggies to your blender. Add 1 cup of chicken broth and blend until smooth. Then pour puree into a pot and repeat blending with the rest of the veggies and 1 cup broth.

Once in pot and warming add 1/4 pepper and a couple dashes of ginger.

Serve hot and garish with cilantro

**I love adding to each bowl one cut up cilantro chicken sausage from sprouts. It adds so much flavor and turns it into a hearty meal.

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Self Acceptance in 2018

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Happy New Years Eve Friends!!
I hope your holiday season has been wonderful, it has been so fun around here!
I can’t believe tomorrow will be 2018, this year flew by
I am not a huge fan of New Years resolutions, but in 2018 I really feel like I need a LIFE resolution… not just a New Years resolution.
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Self Acceptance is something that I have never had, I’ve struggled my whole life with my ever changing body which led me to an eating disorder and body dysmorphia. As a mom I play such an important role in my little girl’s life, mama is who she looks up too! If I can’t learn self acceptance of my body, how can I teach Blaklely to love and accept herself! I have a feeling 2018 will be filled with a lot of personal growth and maybe some tears. Lets just say it will be a big year for us and I’m looking forward to it. Have a great time ringing in the NEW YEAR, I’ll see you in 2018!
Shirt: HERE
Leggings: HERE
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Vivora Luno Ball For Luxury Active Sitting or Exercise

Happy New Years Weekend! Like many of you know I am a fan of using an exercise ball for at home workouts. It’s a great tool for toning from head-to-toe while engaging your core, so I was thrilled when I was introduced to the Vivora Luno ball. The Luno ball does everything an exercise ball does and more! Besides using it to workout I have been using it as a desk chair, which is so nice because it allows me to shift and wiggle while constantly engage my core! You can also find the Luno rolling around our living room at times because it makes the best footrest! What also makes the Vivora Luno different than other exercise/ stability balls is the fabric cover. It’s so appealing unlike the typical plastic exercise balls, it adds that extra bit of flair to your house.  Check out the variety of colors and styles that Vivora offers here. They now are offering a worn hazel suede leatherette cover, which is my personal favorite!

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Vivora also offers something for your kiddos, Niko buddies with cute animal faces are perfect for kids with problems such as ADHD or kids who have a hard time focusing and sitting still! The Niko ball allows your child to wiggle while they work, releasing that energy in a positive way. Check out the variety of animals faces they offer Brown Bear, Koala, Panda, or Polar Bear and Polar Bear cub buddies! Click below to order the Niko and my Luno favorites on Amazon right now!!

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Vivora Luno: Marble    Lululemon top: Similar OnSale  Figur Activ: Mesh Leggings

Use your Luno with these home workout videos

Ball At Home Workout Video

At-Home Workout video with a stability ball 

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*Sponsored post but all opinions and thoughts are my own! 

 

Dill Chicken Salad Recipe + Kitchen Favorites

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I don’t know about you but sometimes I just need a good salad. With the holidays, family gatherings, and my husband always working long hours a good salad is my GO TO dinner! Listen a good salad is the way to my heart — well maybe its all food! So here is my adapted version of this Avocado Chicken salad, I consider this a good ole’ fashion COBB SALAD! Toss it all together and enjoy!!!

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  • 1 bag or head romaine lettuce chopped
  • 2 large chicken breasts* I put in a crockpot with spices 2-3 hrs then shredded
  • 2 large avocados
  • 1 cup corn
  • 3 pieces of Turkey Low Sodium Bacon (optional), cooked & chopped
  • 1 Yellow Pepper Diced
  • 2 hard boiled eggs cut up
  • 1 small tomato diced (optional my husband loves them)
  • 1-2 Tbsp chopped Dill ( I love dill so I add 2)

Lemon Dressing

  • 3 Tbsp fresh lemon juice
  • 3 Tbsp virgin olive oil
  • 1 tsp sea salt, or to taste
  • 1/4 tsp black pepper

SHOP OUR FAVORITE KITCHEN ITEMS …

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Tips to Beat the Cold and Flu Season

Tips to Beat The Cold and Flu Season

It’s that time of the year again folks, when we all start feeling under the weather! When you have kids getting sick is unavoidable sometimes, so I want to share my sniffle season strategies on how to avoid getting sick. And I shared a few way to speed up your recovery and boost your immune system if your unlucky and get sick.

WASH YOUR HANDS: As a nurse I can tell you that washing your hands is the KEY to avoiding a cold and the flu. I can’t say it enough you must wash with soap, it doesn’t have to be fancy soap you just need soap! Wash your hands after meeting new people, or after running errands. If you can’t get to a sink to wash just whip out your hand sanitizer and use it when you’re around potentially germy surfaces or people!!!

LOAD UP ON VITAMIN C AND ZINC ( when appropriate): The 411 on Vitamin C and Zinc may surprise you. Mayo Clinc recently shared that Vitamin C doesn’t prevent colds, it will only shorten the duration of symptoms. It MAY benefit people who are at risk of colds due to frequent exposure like your kid being in daycare. When it comes to zinc again it helps treat- not prevent a cold. The studies say that popping zinc within 24 hours of the start of symptoms helps shorten your sniffle.

CHANGE YOUR EATING AND DRINKING PATTERNS: An overlooked but great way to fight a cold or flu is to eat foods that will help you build healthy cells you need to feel better. Increase your intake of protein like eggs, cashews, chicken or fish which lend a hand in helping to protect your body from billions of bacteria & viruses. Also put down the wine (say it isn’t so) and jump on the bandwagon of juicing, taking in immunity-enhancing nutrients daily will help to fight off the cold and flu.

EMBRACE THE OIL: We were all taught to cover our mouths when we cough or sneeze to prevent germs from becoming airborne. Research from Massachusetts Institute of Technology has found that droplets from a cough or sneeze can travel up to 200 times farther than previously thought. There are a variety of essential oils that have antibacterial and antiviral properties, fight those airborne germs and diffuse oils daily!

  • Thieves Essential Oil.
  • Peppermint Essential Oil
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Always remember if you’re really sick GO see a doctor! But the nice thing about these tips, they are super easy to implement throughout the year not just during cold and flu season!

Do you have any other tips for feeling better fast?

Share them in the comments.

Whitney