Just an Average Day…

Teachers attend a lot of professional developments throughout the school year, but the bulk of our training occurs during Summer months, when we’re “off” for vacation. I attended my first PD session of the summer yesterday and sat next to a women claiming that she is “trying to lose weight and eat healthy,” as she pulled out her Redbull and strawberry yogurt. It took everything in me not to say anything. Do you realize what you put into your body? Do you take a peek at the nutrition label on the products you purchase? Maybe you should! Let’s take a gander at an “average” day for a teacher attending professional development. 

Breakfast: 
Red Bull (110 calories) and strawberry yogurt by Dannon (80 calories). Wow! A fast breakfast for only 190 calories? Go you! Right? Wrong. Way way wrong. The recommended daily sugar intake for an adult woman is 17g, and with just your breakfast, you’re already over by 10g. Wow! 

What’s a good alternative? Try a protein shake instead! If you really enjoy your energy drinks (guilty as charged) try a sugar free energy drink instead. Our house favorite is Monster Ultra Sunrise! It tastes like an orange soda, but has zero calories and zero sugar :).

Snack: 
Let’s grab a bag of Cheez Itz and a can of Sprite from the vending machine! A “snack bag” of Cheez Itz is 210 calories and a can of Sprite is 140 calories and 38g of sugar. 

A healthier snack would be 1/4 cup of cashews or alsmonds and a can of LaCroix (carbonated, flavored water)

Lunch: 
Chick-Fil-A! Yum yum yum! Let’s go healthy with a salad. Score! A Grilled Market Salad is only 200 calories. Let’s get buttermilk ranch dressing and use both the Harvest Granola (80 calories) and Roasted Nut Mix (60 calories) packets onto our salad. Let’s also get a delicious sweet tea to wash it all down (130 calories)! Sounds pretty healthy, doesn’t it? The salad was only 200 calories, after all. Where you went wrong is with the dressing. Ranch dressing is usually hug in calories and fat. Chick-Fil-A’s buttermilk ranch dressing has 280 calories! This meal has a total of 750 calories and 47g of sugar. 

I make this meal healthier by selecting Light Italian dressing (25 calories) and nixing the granola, nut mix, and sweet tea, bringing my total down to 225 calories and 10g of sugar. It’s always best to choose water over any sweet drink. (The Grilled Market Salad has a sprinkle of strawberries, blueberries, and apples, so there is some natural sugar in the salad.)

Dinner: 
You’ve been out at training all day, but now you’re home, so let’s make something healthy for dinner. 

Let’s make a lean turkey burger with 1/2 cup brown rice and 1/2 cup steamed green beans with a cup of 2% milk for dinner. Your sweet tooth kicks in after dinner, and you help yourself to one browni bite (140 calories). This meal comes out to 612 calories and 26g of sugar. (Green beans and milk have natural sugars.)

Don’t get me wrong, milk is good for the body, but if you’re conscience of your sugar intake, water or almond milk are wiser choices. 

Overview: 
So what did our day look like, overall? We had a light breakfast, a salad for lunch, and a healthy dinner.. So we didn’t do so horribly right?

Our total calorie count for the day comes out to 1,903! And our sugar count comes out to a whopping 144g of sugar. That’s nearly 8.5x the recommended amount for a heathy woman! 

This is very similar to how I used to eat. Since making lifestyle changes and becoming more aware of how I eat, I’ve reduced my sugar intake to 15-20g a day. Some days I go over the 17g recommended allotment, but not by much. I stay away from soda, cakes, and candies. I control my fruit consumption, and I read nutritional facts and labels before making an informed decision about what I eat at a restaurant. 

Did you know that  obesity and diabetes are on the rise? Everyday, more and more people are being diagnosed with illnesses and diseases that could’ve been prevented with proper nutrition and exercise. Our health is the most important thing we have control of in our lives. Our health is what keeps us going, and it is our job to keep ourselves healthy. Be aware of what you’re putting into your mouth and the mouths of your loved ones. Be informed. Make good choices. 

Some final tips from me:
1) It will be hard to make changes at first. Nobody said it’s going to be easy. Things worth having are worth working for. Good health is worth it. 

2) it’s okay to make small changes little by little. First cut the candies, then cut the sodas – go step by step. Taking small steps makes it easier to be more consistent. 

3) LaCroix is a great alternative to soda! It’s just carbonated, flavored water, so there’s no sugar. My husband and I swear by these, and because we’ve gone so long without soda, these taste like soda to us! My favorite is orange and his is lime. 

4) It’s okay to have a cheat day every once in a while, but don’t go crazy!

5) It’s important to control your carb and sugar intake, because carbs become sugars! 

6) Last tip! My Fitness Pal is a great app that helps you track your caloric intake as well as other nutritional values :). 

It doesn’t matter what profession you are in, eating totally junky on a regular basis is not okay. It’s okay to be busy and on the run. It’s okay to grab fast food.. As long as you are making healthy (or healthier) choices. It’s totally possible! Take it step by step, if you have to. Choose the lighter salad dressing, say no to the cheese, skip the French fries, order water instead of soda. And before you know it, making healthier choices has become second nature!

I Dream of Almondmilk



People living a dairy free lifestyle have to choose from a plethora of options to fill in the gaps that dairy leaves. There are so many options to choose from: cashewmilk, coconut milk, soy milk, and of course almondmilk. I hate the taste of almond milk. Like despise it. It tastes like bland almond water with no flavor. Most of them, that is, anyway. 



I recently found a brand that I am in LOVE with! Califia Farms produces creamy, delicious, sweet almond milk. I’m completely serious! I’ve been [mostly] dairy free for the last two months now, and I couldn’t have done it without Califia Farms’ almond milk. I can actually enjoy cereal (gluten free), chai lattes, and protein shakes again! Compared to other brands, this almondmilk is creamier, richer, and sweeter… all while staying low in calories and carbohydrates and free of dairy, soy, and gluten. They have multiple varieties to choose from and even have coffee creamers and prepackaged iced coffees! 



If you’re dairy free (or even if you’re not) and don’t typically like almondmilk, give Califia Farms a chance. You won’t be disappointed! It’s so delicious, I often drink it just by itself :). 

Netti Pot Love

I am a sufferer of chronic sinus infections. My last primary care physician would prescribe antibiotics and send me on my way. Meaning that for nearly 6 months straight, I was taking a pack of antibiotics. The result? A weakend immune system and yeast overgrowth as a result of the antibiotics. I wish I had known then what I know now. 

Don’t get me wrong; antibiotics are great… to an extent. But in my case, they were overused. Thanks, Doc!
I’m now seeing a physician I have to travel an hour each way for. She’s amazing. She focuses on treating problems instead of masking them. I went to her with a sinus infection last week and she told me to take Mucinex D, use a netti pot sinus wash regularly (1-2 times a day), and also suggested a steroid shot. I passed on the shot, not only because I hate needles, but also because steroids hinder hormonal balance, and well.. Ain’t nobody got time for that! 

Some people, like my husband, are weary of the netti pot. For me, it relieves so much pain and pressure! Almost immediately after completing a nasal wash, the pressure in my face and forehead dissipates, headache lessens in severity, and nasal passages open up. It’s heavenly!

I have also doubled up on my ImmunoCaps (bovine colostrum immune booster). I typically take two daily – once in the AM and once in the PM, so now I’m taking two at each interval.
What tips and tricks help you take care of yourself without taking antibiotics when you’re sick?

Low Carb + Gluten Free

I know that, in my last post, I mentioned that I would be transitioning myself to a paleo diet, but I’ve been following a more low carb and gluten free diet instead. 

A month ago was told by my doctor that my blood sugar is higher than it should be and that many of the ailments I’d been struggling with (asthma, eczema, dry skin, headaches, fatigue) could be a result of my eating habits. She urged me to make immediate dietary changes, saying that I should feel better almost immediately. 

Boy, so much can change in a month! Since the change, I don’t feel as bloated anymore. My fatigue is minimal, and my headaches occur less frequently (though can still be pretty severe). I always knew that I was consuming too much junk and sugar (I have a major sweet tooth!), but I didn’t let myself believe that my health could be affected by it. I was oblivious. My eating habits have changed in a very positive way in the last 30 days, and I no longer have overpowering cravings for junk food like I used to. My cravings have shifted from hamburgers and ice cream to turkey patties and strawberries with peanut butter.

I want to share with you, honestly, in what ways my diet has changed. Below, you will see a chart showing my nutritional information on any given day before I made my lifestyle change. You can see that my daily carbohydrate intake was off the charts. Literally! I can’t believe I was consuming so many carbs! 

Here is the same chart with the nutrition information for an average day now that I am more consience of my carbohydrate intake.    

What a difference! My goal is to consume no more than 130g (roughly 40% of my daily caloric intake) of carbohydrate on any given day. Most days, I stay between 80-100g. I can’t believe that close to 50% of my diet was carbs before. The fats I was consuming before came from garbage: chips, candies, crackers, burgers, fries, etc. My fats now come from healthier places: peanut butter, raw pumpkin seeds, coconut oil, protein bars, and almonds, for example. 

Macros THEN:   
Macros NOW:

I feel so much better now. My mind is less foggy, my mood is more positive, and I have more motivation to get up and get things done. I’m more motivated than ever to get off the couch and hit the gym! I’m losing weight more quickly (7lbs in the last month – 17 pounds in all since I began my fitness journey last Summer) and have lost 3% body fat already! I’m confident that I will finally achieve my goal of feeling comfortable in my own skin. Maybe next summer I can shop for the cutest, hippest bikinis :). 

❤️ Feel free to follow my journey more closely on my Instagram page by following me @LIVELOVEFULLY_

Snack Happy (& Healthy)!

Today is day one of my paleo diet. Expect some delicious recipes from me in the future as I learn and figure out what I’m doing!

Check out my snack after work today. Yum!



Spinach, Eggs, and Happy Beets

To prepare the bed of green yumminess, I sautéed one cup of baby spinach with a teaspoon of virgin coconut oil. The eggs were simple! I kept it easy with pure, boxed egg whites, seasoned with light salt and pepper. The baby beets are by Melissa’s and come peeled and ready to eat :). The ingredients I used were organic… and, oh, so delicious! (This snack was only 83 calories.)

Another way to try this dish is to omit the egg whites and use a whole egg instead. Prepare them as over-easy or over-medium. With your first bite, the golden yolk will melt into the rest of your disk and serve as a decadent, all natural sauce! 

If you’re looking for a meal, instead of a snack, double (or triple) the recipe above :). I’m thinking that next time, I will forego the coconut oil, and will steam my baby spinach instead!

Happy eating! ❤️

Soothe Irritated Skin with Greek Yogurt & Honey

My skin is sensitive and is easily irritated by waxing. After getting waxed, my face often develops a few red, itchy irritation bumps that go away by the end of the day. Lately, however, my skin is even more irritable than usual. Instead of a few bumps, my face now becomes covered with irritation bumps. And instead of staying put for a day or two, they now stuck around for weeks at a time! 



After much Googling, I decided to try a homemade Greek yogurt and honey mask to soothe my red, irritated skin. 



Ingredients:

2 tablespoons plain Greek yogurt (It’s important to use Greek yogurt because the consistency is much thicker than traditional yogurt.)

1 teaspoon raw, unfiltered honey

Directions: Mix two tablespoons of plain Greek yogurt and 1 teaspoon of raw, unfiltered honey into a small container. Mix the two together until the honey is evenly incorporated into the yogurt. Evenly spread the mixture onto your face using clean hands or spoon. Allow the mixture to set for 15-20 minutes and then rinse with lukewarm water, and pat dry.



This mask is so natural, that you can snack on the leftovers ;). 



Immediately upon applying the yogurt honey mask to my face, my skin felt soothed. My face went from hot and itchy to cool and calm in seconds!

The probiotics in the yogurt work to calm and soften the skin, while the honey has natural antioxidant properties that help to soothe irritation. 



Once you’ve washed the mask off of your face, you may then apply hydrocortisone to further calm your irritated skin, if you feel the need, or just apply your favorite moisturizer. 

You can tell that my irritation has been calmed quite a bit, by the photos above. The bumps haven’t gone away completely, but they are much less bothersome. I will continue to apply this mask to my face twice a day for the next few days, or until the irritation is completely gone. I’m really hoping that this mask will aid me in getting rid of the hideous bumps all over my face! Wish me luck! 

What treatments work for your skin to get rid of irrational bumps?

Dry or Damaged Hair?

I visited my Bestie in California over Spring Break last week, and while I had some extra time on my hands on my own, I visited a neighborhood hair salon and freshened up my highlights. I’ve gone from an ashy blonde/caramel to a deeper, more chestnutty color. I love it :)!



As every girl knows, though, with highlights can come some damage from bleach and toner. I’ve been struggling to mend the damage done by my last colorist, and this visit didn’t help either. What I did do differently after this trip is to do an at-home hot oil treatment. I stopped by the grocery store and grabbed a box of V05 Hot Oil Therapy and went to town. What’s really great about this hair treatment is that it’s so incredibly easy and quickly done! I popped the tube of hot oil into a cup of hot water for one minute and applied it liberally onto my scalp. I massaged it into my roots and then worked it out to the tips of my hair, focusing on my “trouble areas.” The hot oil is most effective when left in the hair for up to one minute, so I quickly shampooed and dried my hair. I let my hair air dry and styled it the next morning. 

What a difference in texture! 

My fried little fly-always are now tamed and super soft. I have added V05 hot oil treatments to my regular hair care routine. I alternate between hot oil and organic coconut oil as weekly treatments. I’ve seen more hair growth in the last three months than I usually get and I’m absolutely loving how soft my hair is. 







Go Float!

Holy cow. 

For Valentine’s Day this year my husband and I decided to go to a flotation spa in Houston named True Massage Flotation Spa instead of braving the crowds to go to dinner on a crazy night.

I was unsure of what to expect. I mean.. Come on. How often do you strip down to your birthday suit and float in a UFO-esque “pod” full of salt water? If you’re me.. the answer is never!

Well, I did just that. The owner, very enthusiastically, told us all about what to do and what to expect. First step is to shower, second step is to step in and relax. The last step is to shower off to remove salt residue. 

 My experience was much different than my husband’s. He spent his entire 60 minute float time “sloshing around” in the float tank like a giant kid (his own words, I swear!) haha. I spent my entire 60 minute float relaxing and breathing deeply (as instructed). We were told by the owner that during a relaxing float session, the mind may enter into “Theta Brain.” We were warned not to “freak out” and that everything we may experience is “normal.” Theta Brain is defined as a state of mind that has no bridge between the subconscious and the conscious mind. Theta Brain is a state of very deep relaxation, and is used in hypnosis and during REM Sleep. The brain waves are slowed down at a frequency of 4-7 cycles per second. 

 I entered the warm pod, and assumed a comfortable floating position (both hands above my head) and breathed deeply in and out. The lull of ocean sounds and soft lights was very calming. I continued to breath deeply and soon I felt myself begin to drift in and out of sleep. While Hubby sloshed around in the other room, I was slowly entering the Theta Brain State and began to see flashes of yellow and green in the pitch black pod. At first, I couldn’t help but try to “blink them away,” but it quickly became quite enjoyable.

Just as I began to really relax and enjoy my float, I heard my name and a tap on the door of my pod. My time was up! Boooo! I truly enjoyed this experience and I will definitely be back to enjoy it again :).

Have you ever visited a flotation spa? What’d you think?

Suave Moroccan Infusion Argan Styling Oil

I recently had my hair cut rather short in a high-low bob with chunky layers (not by choice.. the hairstylist messed up in a big way). It’s growing on me slowly, and Suave Moroccan Infusion Argan Styling Oil has been saving me and my fried hair. Yep, you heard that right.. they messed up my haircut and my highlights, so I’m currently nursing some crispy hair!


This styling oil smells divine! It’s aroma is similar to a sweet, musky, cologne. It’s not masculine.. just very fresh! It’s heavenly! The consistency is perfect – not too thick, not too thin. Definitely not watery like some other oils. I apply this oil to the crunchy bits of my hair, and to the ends of my hair twice a day – once in the morning when I style and once in the evening before bed, then comb it through. My hair totally soaks it up, it’s so dry!

After I got my nails done yesterday, I applied some to my hands, and let me tell you… Wow! My cuticles were totally moisturized and my skin felt incredibly supple. What’s also great is that my skin didn’t feel at all greasy. There’s nothing on the packaging about use on skin, but I love the smell so much, that I did it just to see how it would work :).

Farewell to 2014

While 2014 was full of opportunity, I’m happy to see it off because I know that 2015 holds even more promise!

In 2014, we tried to have a baby with the use of injectable medicine. Did it work? No. Did we learn from our experience? Absolutely. Although heartbroken at the time, we walked away with new goals. I lost 13 pounds, and have changed my eating habits and become more active.

In 2015, I hope to complete the foster-to-adopt paperwork and process with Hubby. Maybe we can have a little one in our home by the end of the year (thinking ahead, much?). I will also be working on losing at least another 15 pounds and becoming more consistent with my healthy eating habits.

What are your goals for the new year?