Relieving headaches naturally

Headaches….they are so incredibly common and can be brought on by the littlest things! Stress, noise exposure, straining your eyes, consuming too much caffeine, consuming too much sugar, dehydration and lack of sleep, are just a few examples of things that cause headaches. You can take an OTC med to alleviate the pain, or there are a few natural things you can try…..

🔹 Ease pressure on your scalp. Let your hair down, or remove your hat or eyewear

🔹 Dim lights, set your phone down and turn off the computer

🔹Massage your temples

🔹 Eat foods rich in magnesium. Low levels of magnesium can cause headaches

🔹 Take vitamin B-12

🔹 Try a hot or cold compress

🔹 Drink lots of water

🔹 Lay down and shut your eyes

🔹 Try reflexology

🔹 Go on a walk or try yoga

I have a habit of pulling my hair up too tight and giving myself a headache. I know better but I still do it every time! A few of these work for me, if just letting my hair down doesn’t work.

Curb your cravings

Craving something sweet? You don’t have to eat candy or ice cream. Sometimes you body just wants something as simple as fruit and yogurt!

These are a few things I go for when I’m craving something savory, salty or sweet but want to stay on track with my diet!

Don’t get me wrong, I love a DQ blizzard on occasion. But that’s not always the best choice for me. Especially when I’m trying to stay on track. You can find healthy alternatives to curb your food cravings!

Social Media Break

Everyone has their “me time.” And I believe everyone needs me time! Mine are my workouts. I don’t answer calls, texts, look at social media, etc. I literally go dark. Unless my husband calls or texts. Then he’s just checking in on Ryder so I of course respond. But besides that I am non responsive.

I know it may sound ridiculous but I believe everyone needs at least an hour away from their phone, computer, tv, etc. Step away from technology and just take a break! Put your phone down or put it on silent. Distract yourself for one hour. Go on a walk, clean, take a nap, workout, read a book, etc. Do something that doesn’t involve your phone! See how different you feel each day. You may be surprised. I always feel a little more relaxed after some “quiet time.”

Challenge yourself! One hour a day with no phone, social media, tv, etc. Can you do it?

That scary word…..”Fat”

I’m sure people are going to think I’m ridiculous for saying this, but I wish we could rename fats, from food, something else. Yeah yeah I know it sounds stupid. But a good majority of the general public sees that word and freaks out. I think it’s due to the word association with the word body fat. We define fat (from the body) as connective tissue that stores cellular fat. Or….the yellow blob stuff that we see in pictures in ads and learned about in heath class.

Body fat is not the same as food fat. Will fats from food make you fat? Yes and no. It’s all about portioning and eating the correct fats. If you eat a proper amount of fats, you can make it work to your advantage. With that being said, I’m referring to fats from avocado, olive oil, eggs, etc. NOT fats from things like Doritos, pastries, sugary drinks, etc. Should you completely avoid the “bad fats” all together? Some would argue yes. I say no. That’s what cheat meals are for! I don’t recommend consuming them every day but on occasion is fine! If you can completely avoid them all together, more power to you! I however want a greasy burger and pizza every so often. 😉

Fats are a good thing! Let’s stop being so scared of them! Use them as fuel for your body and don’t feel bad about consuming them, when they’re the good kind. Eat your avocados every day, and eat those eggs! They are fantastic for your body. Just make sure to portion things out properly! Figure out how much fat is recommended for your body per day. Once you understand the fat amounts in each food, you can portion things visually and it becomes really easy! Let’s get back to enjoying foods (especially ones with FAT) and not being scared of them! 🍴💪🏻

Boost Your Immune System Naturally

We are approaching cold and flu season!! Help boost your immune system with the foods you eat every day! Many fruits, veggies and meats are high in vitamins and minerals that help your immune system to fight off infection. Below is a list of 6 (yes there are way more) vitamins found in certain foods that can help you keep your immune system strong and functioning at its best! 💪🏻

1️⃣ Vitamin C- Helps protect white blood cells from toxic compounds. Ex: leafy greens, bell peppers, Brussels sprouts, strawberries, citrus fruits and many more.

2️⃣ Vitamin E- An antioxidant that helps your body fight off infection. Ex: Spinach, broccoli, almonds, sunflower seeds, and many more

3️⃣ Vitamin A- Foods high in carotenoids (colorful foods) are turned into vitamin A in the body and gave an antioxidant effect that helps strengthen the immune system from infection. Ex: carrots, sweet potatoes, squash and many more

4️⃣ Iron- Helps your body carry oxygen to cells. Ex: beans, broccoli, kale, turkey, and many more

5️⃣ Selenium- Has the ability to slow the body’s over-active responses. Also lowers oxidative stress on the body. Ex: garlic, broccoli, tuna, and many more

6️⃣ Zinc- Helps slow down the immune response and control inflammation. Ex: yogurt, crab, oysters, lean meats, and many more

In addition to these vitamins, remember to wash your hands often! You can pass on millions of germs with the touch of a hand! 🤚

Small Victories

I’ve said it before, even small victories should be celebrated! It’s not a huge visible change but it’s one I’m proud of and worked hard for! There is exactly one month between these two pictures. The difference is 5lbs, more muscle and me loving wearing shorts again!

The picture on the left was taken Aug 10. I weighed in at 130lbs at the time. The picture on the right was taken today, Sept 15, and I weighed in at 125lbs. My goal wasn’t to lose a bunch of weight. It was to lean out a little. Build more muscle and lose a little fat. I think I successfully achieved that! My legs are a little more defined than they were a month ago. I am incredibly happy with my progress.

How did I do it? Consistent workouts, fueling and hydrating my body and a HUGE load of support from my husband. Days that I had no energy and was so exhausted my husband would send me a text telling me to get after it, telling me I can do it and remind me how great I always feel after I push through. Sometimes I just need a little kick in the butt and he knows that. It always worked! And he’s right, I always did feel amazing after, even on my most tired days.😉

My goal now is maintenance! I’ll continue to eat healthy while occasionally treating myself! Like tonight! I’ll be enjoying a pizza, or burger or whatever my little heart desires as my celebration!

Everyone has different goals. But make sure you are rewarding yourself and celebrating even the smallest milestones!

Celebrate your small victories! 🎉

Workout after being sick

Today I went to the gym to try to get my body moving. It’s been over 24 hours since my fever broke. I always press for people to avoid workout when sick or right after sick. However, light exercise right after being sick is ok, depending on the illness. I took to a spin bike and did light resistance. Just a little to get my legs moving and blood flowing. 💪🏻

Ever wonder why they say not to workout while sick or before your fever breaks? Here’s a brief explanation why……

Stress of workouts creates these microtears in our muscles. These microtears from the stress are a normal process of damage and repair. The body uses inflammation to signal and start to repair the damage caused by working out. Inflammation in the body is maintained by the immune system. When you workout while sick or before your body has fully recovered from being sick you are diverting the immune system away from fighting the infection. Instead it’s working to repair muscles. If you were almost over the illness, you can actually cause it to come back!

While working out is great for our health, in some instances it can be damaging. Listen to your body. If you don’t have much energy, or feel exhausted, the gym is obviously not a good idea. Wait until you are feeling a little more like yourself. Make sure you have an appetite, especially if you are like me and got that 24 hour flu bug! Make sure your body is ready to go back. When it is, ease into your workout to be safe. Better to start out slow than push yourself and do more damage! 😳

You only get one body in this lifetime! Take care of it! 💙