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.

Never under estimate a toddler

I used to think the infant stage was going to be the most difficult part of having a new baby. I figured because they were so little they were going to take so much time and energy.

Go ahead and laugh all you veteran moms. Yeah yeah I was SO wrong. Infants are easy! They eat, sleep, and go to the bathroom with little movement. I say little movement because they aren’t walking and depending on age, just learning to crawl. I could put Ryder in a front carrier and get so much done around the house when he was really little! He would just sit and watch or fall asleep!

A toddler, now that’s a whole different story! They get into everything! What little free moments I had before are now gone. I spend most of my day chasing him around making sure he doesn’t hurt himself. That and picking up whatever he’s torn up or pulled down. I swear the minute I get something put away, he’s already gotten in to 3 other things! By the time his bedtime hits, I’m ready for bed too!

Forget having a clean house. Those days are over. I’m just happy if we can get through a day where he doesn’t get hurt or the house is torn apart too much. I’m sure someone is shaking their head at me for saying I hope we can get through a day without injury. You’d understand if you took care of my kid for a day. Baby proofing has nothing on this kid. He will get the dog to lay down so he can stand on her to reach for something high above him. Never under estimate a one year old.

Every day is something new. I wouldn’t change it for the world. I love every messy, exhausting minute of it. We have our good days too I promise! 😉

Back day workout

Its back day! My back day workouts have changed as well as my other workouts (see previous posts). I love when I get to change them up. I get bored with the same thing after a while so for me change is good! Plus, I love the feel of soreness in your muscles when you change up a workout. It’s like your body gets a little shock, like what just happened!?! 😂

I typically do back and bi together but I only included a few back exercises in this video. I’ll post my bi’s on another day. 😉

These are a few exercises from my back workout for the next 6 weeks:

1️⃣ Reverse grip pull downs 4×10-12

2️⃣ Cable rope pull down 4×10-12

3️⃣ Single arm cable row 4×10-12

4️⃣ Standing cable row 4×10-12

Happy lifting! 💪🏻

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! 🎉

Gluten Free Chicken Marsala

Last night for dinner I made a Gluten Free Chicken Marsala. I’m not a huge fan of pasta but it turned out pretty good! Each serving was under 400 calories and it took just 25 minutes to prep and cook.

Ingredients:

•2 boneless chicken breast

•6 oz broccoli

•1 cup pasta noodles (I use gf)

•2 tsp chicken semi glace

•6 oz mushrooms

•4 oz cream

•3 oz Marsala wine

•2 oz peas

•1 shallot

Recipe:

Cut mushrooms into 1/4 slices. Dice shallot. Cut broccoli into bite size pieces. Pat chicken dry and cut into small pieces. Season chicken with salt and pepper.

Heat a pot of water for noodles. Once boiling add in noodles. Cook until soft. If GF 7-8 minutes

Place medium non stick pan over high heat. Add 1 tbsp olive oil and cook chicken for 3-4 minutes. Chicken will finish cooking in a later step. Set chicken aside.

Add 1 tbsp of olive oil to used chicken pan. Toss in shallot and mushrooms. Stir occasionally. 2-4 minutes. Add Marsala and stir occasionally until reduced. 2-3 minutes. Stir and in cream, broccoli, 2 tbsp water, demi glace, 1/4 tbsp salt and a pinch of pepper.

Return chicken to veggie pan to continue cooking. Bring to simmer. Simmer until sauce is thick enough to coat a spoon. Add in pasta and peas. Reduce heat and mix. Let sit for 1 minute to warm peas. Plate and serve!

This will serve about 3 people (can stretch for 4) Happy eating! 🍴

355 Cal

24g Carb

31g Protein

1052g Sodium

Stomach bug

A stomach bug had me and little man down for two days. I kid you not, horrible doesn’t even describe it. I’ve never had a stomach bug that bad! He was actually tougher about it than me. But I could tell the poor thing was so uncomfortable and aching.

I made sure to keep he and I hydrated. Even when we were unable to eat we just kept consuming fluids. You can actually make yourself worse and cause internal damage (worse case scenario) if you don’t hydrate well while sick.

I’m starting to feel a little more normal again but I’m not 100%. My body is exhausted. I literally feel like the life has been rippled out of me. It’s crazy what an illness can do to your body in just a short period of time! I would never wish that stomach bug on anyone. This week my focus will be just to build my strength and immunity back up.

Ryder however is making me look like a weakling. He’s bouncing around the house like crazy as if nothing happened. What I wouldn’t give for that kind of energy!

Take your vitamins, drink lots of water and pray this bug doesn’t hit you! 🐛 😷

Sometimes a salad isn’t what it seems…..

Food can be VERY deceiving. People see certain meals and because there are healthy items in them, they automatically think it’s a healthy meal. What we often forget is the added sauces and things that completely kill the meal. For example, my dinner last night was an ahi tuna salad. It has seared tuna, arugula, mango, tomato, noodles, avocado, almonds and a ginger dressing. Doesn’t sound too bad right? Take a look at the nutrition breakdown:

920 cals

64g fat

60g carbs

33g sugar

36g protein

Notice how high the calories and sugars are! 920 calories in ONE serving. Just because it’s a salad does not mean it’s going to be healthy. The little items like dressing, noodles, and the avocado jack up the sugar, fat and calories drastically! Yes things like avocado are great for you. But in the proper amounts. If you removed the dressing, noodles and cut the avocado amount in half, you would see a drastic drop in these numbers

By no means am I telling you to not eat certain things. Im just encouraging you to be cautious. Enjoy a salad like this every so often. But I wouldn’t recommend it daily. As I said before, just because something has healthy items in it, that doesn’t make it healthy for you. Know what you’re eating! Don’t be afraid to be high maintenance at a restaurant and ask to remove things or put dressing on the side. Especially if you’re trying for a healthier option. You can make restaurant meals work for you and your diet!

Happy eating! 🍴😉💙