How To Become A Morning Person

Living a healthy lifestyle doesn't just apply to physical health.  We must focus on our entire being.  This includes taking care of ourselves mentally and emotionally. So, I reluctantly signed up to take a FREE 28 day course on "How To Become A Morning Person"...I also used the hash tag ‪#‎AllergicToMornings‬ lol. That should tell you that this will be a very challenging experience for me.  This week's "Healthy Tip of the Week" I'll share my experience and lessons I've learned to use helpful tips to transform your life.

This week I've learned a great lesson. Here's the breakdown from the course:

SET YOURSELF UP FOR SUCCESS

People fail in succeeding towards their goals for two reasons:

They’re not realistic.

Ex: “I’m going to go to the gym 5 days a week”, when you don’t go at all right now.

They’re not specific.

Using the example of “being healthy.” How do you define health? How will you know if you’re successful?
Choosing poor goals sets us up for failure, with the negative consequences that we stop believing in ourselves. There’s always a voice at the back of our mind saying, “Sure – but you’re not really going to follow through”.

Now, lets use these examples to focus on how we can become a "morning person" and better our lives.

Setting small, realistic goals for yourself is a great way to SET YOURSELF UP FOR SUCCESS.

Ex: My home is dirty. I'm going to clean it. Many people feel overwhelmed accepting this task so you can JUST START WITH ONE ROOM. By doing this you won't feel overwhelmed. In fact, you'll feel accomplished when you complete the task, causing you to want to achieve that feeling again.

After you've set a REALISTIC, small goal for yourself. SPEAK IT INTO ACTION...

I am becoming a morning person because I ____________

Make sure you share your lifestyle change w/ others so they can hold you ACCOUNTABLE. Accountability is EVERYTHING & it's the reason why I'm so passionate about helping people become healthier.

I hope this helps. Check out this awesome site and ‪#‎JoinTheJourney‬ with me.

Check out the FREE course HERE

Stay In Touch

Family is the cornerstone of American society. What would we do without family? I know I would not be on the journey I am on without the support and love from mine. 

Moms, dads, cousins, grandparents, best friends, pets… these are all important aspects of our lives that have shaped us into the people that we are. 

In our globalized world, it is easy to forget to check up on your best friend from college or your grandparents who dedicated their lives to pave the way for you. 

Here are some tips to staying in touch with those important people in your lives:

 

1. Make a schedule: If you work away from home and often find yourself forgetting about those left behind, schedule days and times that work and reserve 30 minutes to an hour a few days a week to catch up with friends or letting your mom vent about how annoying your dad is. Facebook will only get you so far in life. Making the extra effort shows people you care and they WILL REMEMBER.

Write it down girl!

Write it down girl!

2. Visit Often: We all know the saying “There’s no place like home.” Especially being from such a unique city like New Orleans, it is hard to stay away too long. If you live far away, plan to come home at least twice a year. The holidays are a great time to visit home. Also, random times during the year make the moment special as well.

We are family!

We are family!

3. VideoChat: One of the most amazing things about modern technology is that we have the opportunity to see each other, even from opposite sides of the world. You can use this tool to show off your new apartment, tuck your kid in at night when you’re on a business trip, or to just enjoy the company of your favorite person when you’re feeling lonely. Stay In Touch!

Heeeyyy!!!

Heeeyyy!!!

Essential Oils For Relaxation

Every woman needs that essential oil to get up and ready for the day or to relax and calm down before bedtime. Whether you’re stressed from school or busy being supermom, essential oils can help with the journey to living a balanced life.

Chamomile

Breathe in….Breathe out. This scent is perfect for those who are stressed from work or life in general or those who have trouble falling to sleep at night. Chamomile is great for remembering great memories and those unforgettable moments with friends and family. So next time you are feeling overwhelmed, grab that chamomile candle.

Peppermint

Need the perfect essential oil to compliment your healthy lifestyle? Peppermint oil is for you? This energizing scent is great for the early morning pick-me-up and to keep you awake during the late night cram session.

Rosemary

3rose.jpg

This essential oil is also great for a stress-free and energetic environment. Rosemary is used to reduce inflammation, fight cancer, and assists in hair growth. The scent is also great for a relaxing yoga session.

These essential oils are simple steps to making your life healthier and happier. So don’t forget to be mindful and Treat Ya’Self. In the words of Carrie Bradshaw “The most exciting, challenging, and significant relationship of all is the one you have with yourself.”

New Year... New Me?

“New Year... New Me.”  We hear this saying every single year, but usually after the first two weeks of the New Year, people fall right back into their old habits. If you really want to make a change in your life, start when the time is right for you.

I know every year I say that I will clean my room every other day. In reality, I cleaned about once every other month. It wasn’t until I hit a breaking point and NEEDED to declutter my room to declutter my life as well, that I began cleaning every day. Similarly, I did not decide to join the journey of a fit lifestyle until I saw the dangers of over-eating and lack of exercise in my own family. Honestly, after I decided that I was ready to change my lifestyle, I saw results. 

This past year, I have developed a relationship with myself. I learned the value investing in and loving myself, which in turn benefited those around me. I have developed better relationships with my family and peers, I developed better networking skills, and I learned the importance of gratitude in life. 

None of these changes began on January 1st. Actually, most of the changes I have made in my life occur on the most random days of the year when I am just unsatisfied with the way I have been living.

Leave me alone Evil Kermit!!

Leave me alone Evil Kermit!!

 

My point is…the New Year is a great time to think about the goals you have, and a perfect time to write them down. But if you are not prepared to act on those changes, don’t force yourself to. Wait until you know you are ready and reach that breaking point with your old habits. 

Whenever I am feeling stressed and confused about life, I always remember that God’s timing is perfect.

Infused Water: How To Drop Your Love For Soda

We've all probably heard how soda (or "soft drinks" as we say in NOLA) isn't good for us, but some addictions are harder to drop than others. Am I right? Well, I have a great healthy alternative that helped me kick my habit since high school and I haven't looked back.

Grab your favorite fruit and veggies and take notes because this should get you excited about drinking some good 'ole H2O.

Cucumber & Orange

Ingredients:

  • 1/2 large cucumber (sliced)
  • 2 large oranges (sliced)
  • 1 small lemon (sliced)
  • 8 leaves of fresh mint cold filtered water
  • Ice

Instructions:

Drop cucumbers, oranges, and lemon in a pitcher. Lightly muddle ingredients to release flavor using a muddler or long cooking spoon. Chop the mint and add to the pitcher. Finally, add water/ice and stir.

Strawberry, Lemon, & Cucumber

Ingredients:

  • 5 strawberries, hulled and quartered
  • 1/2 cucumber (sliced)
  • 1/2 lemon (sliced)
  • Handful of basil
  • cold filtered water
  • Ice

Instructions:

Grab your pitcher and fill it up with your fruit and ice. Scrunch up your basil to release its full flavor. Pour with cold filtered water and let everything sit for 1 hour to infuse. Enjoy!

Blueberry & Orange

Ingredients:

  • 2 oranges (sliced)
  • 1 cup of blueberries
  • cold filtered water
  • Ice

Instructions:

Place all ingredients in your pitcher and put in the  refrigerator for 2 hours to infuse. Leave in overnight if you'd like the flavor to be stronger. 

An there you have it. try these three recipes any time of year. New Orleans in known for having "9 months of summer" so while everyone else is enjoying the cold weather, you can sip on your infused water while wearing you "winter" jean shorts! Don't forget to Treat Ya' Self!

4 Ways To Reduce Belly Fat

Let's talk BELLY FAT! When analyzing the placement of fat many aren't educated on the health risks it presents when it's located in certain areas. Belly fat is both unflattering and can be very dangerous for your health. It can cause hormonal imbalance and inflammatory issues along with many other issues, such as blood sugar abnormality (triggering diabetes) and heart disease. Here are 4 ways to reduce belly fat:

1. GO NUTS

Foods containing mono and polyunsaturated fats, such as oils, nuts, avocados and dark chocolate, are less likely to be stored as belly fat than trans or saturated fats. It's simpler than you think to incorporate into your diet. Sprinkle some almonds over your favorite yogurt or use vinegar and olive oil to top your salad!

2. GET WHOLE GRAIN WASTED

Switching your habits such as eating brown rice instead of white or whole wheat bread instead of white. Studies show that people who began incorporating grains into their daily diets lost belly fat. This is because whole grains cause less insulin spikes, which lower belly fat.

3. FIBER FUN

Higher fiber intake is associated with a lower percentage of belly fat. The reason is because fiber (both soluble and insoluble types) plays a huge role in your digestive tract. It promotes regularity, a feeling of fullness, and delays the absorption of sugars, fat and cholesterol. Watch out, fiber can create a large amount of gas in your body so make sure you stay hydrated and have a balanced diet.

4. TOFU FOR YOU?

Tofu greatly aids in reduction of belly fat because of its high content of soy isoflavones. Grab yourself some soy milk, soy ice cream (in moderation of course), or go straight for the tofu.

Remember that having a not-so-tight tummy is not the end of the world, but it doesn't have to a permanent condition either. Whether you have washboard abs or a little muffin top, what's important is that you are doing what you can to be as healthy as you'd like to be. So if you are unhappy with your pooch, take these tips and wage war on unwanted belly fat!

Sore Throat & Cold Remedy

Holiday season's here so bring on experiencing cold weather. Guess what comes along with cold weather? Bingo, sore throat/coughing season. I'd like to share an at home remedy that always helps me during the winter months.  Try this as preventative care or if you start to experience that annoying tickle in your throat.

Sore Throat/Cold Remedy:

6 oz. of hot water

2 Tbsp of Honey

2 Tbsp of Apple Cider Vinegar

2 Tbsp of Lemon Juice

1/2 Dash of Cinnamon

Lemon wedge for garnish

Allow ingredients to steep for 3 - 5 minutes. Mix well and drink. You'll begin to release toxins from your body within few hours and be on your way to recovery! Add 1 - 2 more oz. of water if you need to dilute it.  Drink daily until symptoms improve. Hope this helps you the next time you find yourself starting to feel down and out.

Healthy Eggnog... It's A Thing!

It's here.  Christmas is in the air... and that air is a bit chilly so I have something that will keep you warm.  Today's "Healthy Tip of the Week" will focus on a HEALTHY EGGNOG RECIPE for this holiday season.  Living a healthy lifestyle is all about BALANCE.  Indulging in your favorite treats occasionally allows you to have a healthy relationship with food.  As a result, you won't feel the need to "cheat" along your journey.  This recipe is great and super easy to make.  There's even an option to add a little "spice" to it, only for ages 21 and over of course ;).  Enjoy!

HEALTHY EGGNOG RECIPE

INGREDIENTS

  • 2 cups almond or coconut milk
  • 2 large strips orange and/or lemon zest
  • 1 vanilla bean
  • 2 large eggs plus 1 egg yolk (vegan: substitute for 1 banana)
  • 1/3 cup coconut sugar
  • 1 teaspoon cornstarch
  • White rum or bourbon (optional)
  • 1/2 tsp of nutmeg
  • Freshly grated cinnamon, for garnish

DIRECTIONS

- Combine 1 1/2 cups milk (almond or coconut), 1/2 tsp of nutmeg, and the citrus zest in a medium saucepan.

That's no Vanilla Ice there!

That's no Vanilla Ice there!

- Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring to a simmer over medium heat.

- Meanwhile, whisk the eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow. Substitute eggs for banana if you'd like to make this treat vegan.

Prep it up!

Prep it up!

- Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes.

- Remove from the heat and immediately stir in the remaining 1/2 cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.

- Remove the zest and vanilla pod. Spike the eggnog with alcohol of choice (1 1/2 oz.), if desired, and garnish with nutmeg.

Drink up!

Drink up!

Nutritional Facts

Per serving (1/2 cup)

Calories 90 

Fat 2 g (Saturated 1 g)

Cholesterol 96 mg

Sodium 59 mg

Carbohydrate 13 g

Fiber 0 g

Protein 5 g

 

Lay back on the couch and Treat Ya' Self!

Fall Fashion

Fashion is a huge part of our mental and emotional health. The more confident you are about they way you look, the better you feel. We all have those fashion statements that we wish would come back in style. Then, there are those outfits we wish never existed. One thing is for certain, some styles and trends are timeless. Here are some of my favorite fashion trends, from then to now, that have evolved through the times. These looks are perfect for the fall season and right in time for the holidays!

PLAID

Then:

Now:

 

Bell Bottoms

Then:

Now:

Denim skirt

Then: 

Now:

 

Turtle Neck

Then:

Now:

The old saying "When you look good you feel good" still holds true. Creating looks for yourself can be fun and it allows you to showcase your creativity. Fashion is a way to express yourself and show your personality.

Whatever your style is always OWN IT and take some time to Treat Ya' Self.

How To Be Above Average

What does it mean to be average? According to the CDC, here is how the average men and women in the U.S. measure up:

  • Men:
    Height: 5 feet, 8 inches
    Weight: 195.5 lbs
    Waist circumference (inches): 39.7
  • Women:
    Height: 5 feet. 4 inches
    Weight: 166.2 lbs
    Waist circumference (inches): 37.5

Maybe this describes you, maybe it doesn't. Either way the 'average' guy or gal is not in the best shape.  So how can we rise above and become more than just average? Being our best self is about getting right mentally and physically. It doesn't mean you have to look like an olympic athlete or be totally zen like a monk, but you can always strive to do better. 

This is not you.

This is not you.

Neither is this.

Neither is this.

The first step is decide that mediocre is not enough and the next thing to do is to get to active! So for the Average Jane or Joe, here are some things you can do to be at your best:

Get Some Sleep

Everyone feels better when they are well rested. Getting 7-8 hours of sleep at night has a ton of benefits including putting you in a better state of mind and helping you recover from workouts. So get some rest and start your day off right.

Don't fight it.

Don't fight it.

30 Minutes of Exercise Daily

Any workout is better than no workout. Whether that means hitting the gym, taking yoga, or simply going for a walk, it all helps. Sitting all day is bad for you, so if you have a typical 9-5, daily activity is key to staying healthy. Go outside and get active!

Limit Intake of Processed Food and Alcohol

Listen, I know that snacks, sodas, and cocktails are delicious. But minimizing the negative impact of these treats on our health means limiting the amount we consume. Controlling your portions is a critical component in a healthy lifestyle, so choose your indulgences wisely.

Plan Your Meals

One way to avoid the problems associated with bad foods is to plan your meals ahead of time. This allows you to think about what you are going to eat and choose better options when cravings strike. 

Stay Hydrated

H2O is magic!

H2O is magic!

This is the simplest one to get down. Instead of loading up on sodas and sugary beverages, pick up a water bottle or break out the Brita filter and fill up. If you are really in need you can try some Hydration Therapy to get you going. 

Get Your Mind Right

Mental health is just as important as physical health and while working out may make you feel good, it's crucial to find a balance. It could be something as simple as taking a day off or talking to a friend who is willing to listen. You can also try meditation or even talking to a professional when you are having a tough day. Whatever it takes to get into a good state of mind.

Making small changes like these is all it takes to go from Average Joe to Superhero, or maybe just ABOVE Average Joe. So try it and see if you don't feel better. You've got nothing to lose!

Hydration Therapy 101

Have you ever heard of Hydration Therapy? Well, I made myself a guinea pig, as I often do, to test out if this form of therapy real does work. The things I do for my Footprinters :). Total Body Energy is a new medical spa in Metairie, specializing in this innovative procedure that's been used for years by athletes and medical professionals.

What is Hydration Therapy?

Hydration aka "Intravenous" Therapy is a process where fluids are infused directly into the bloodstream using a minimally invasive procedure. IV hydration allows 100% of the nutrients administered to be absorbed immediately, giving a boost of energy while creating balance in the body. 

Why choose Hydration Therapy?

IV therapy is the most effective and quickest way to get nutrients into the body. Many of us take multivitamins or oral supplements regularly, which are great, but by taking them orally we decrease the actual amount of nutrients we receive. Unfortunately our bodies release most of the oral supplements we take by way of urination and defecation. Fun stuff to talk about, I know! By getting IV therapy you allow the body to get the full amount of nutrients it needs to stay balanced and healthy.  

Compare IV Therapy to having a cocktail. By the time you're finished your first drink, you begin feeling your body transition to an altered state. This is because the alcohol is being absorbed directly to your bloodstream, causing you to feel a little loosey goosey! 

What does Hydration Therapy help?

Levels nutrient imbalance

Dehydration

Managing weight

Fatigue

Focus

Joint pain

Bloating

How often do you need it?

IV nutrients can remain in your body for several hours to several days, but the effects of supplementing your body with vitamins, antioxidants, minerals and other nutrients can last weeks or even months. It depends on the combination of nutrients you receive.

How long does it take?

Since I live such a busy lifestyle it's very important that whatever I do is efficient and worth my time. I received the express treatment, which only took about 45 minutes. The more fluids you receive, usually the lengthier the session will be.

What was my overall experience?

I always speak honestly and today's not the day for me to stop. So, I've been wanting to try this form of therapy for a while, particularly because I have low Vitamin D and Iron levels, causing me to suffer from constant fatigue. My profession of educating others about balancing the mind, body, and spirit can leave me feeling exhausted at times as well. It's very important for me to take time for myself and find ways to enhance my life. 

I'm not a fan of needles, but have learned that if I don't look at my arm and distract myself by talking to the person administering the needle then I'm good to go. Overall I really enjoyed the process of this treatment. I felt very relaxed and the intravenous delivery actually made me a bit sleepy mid way through. This is not uncommon for me because I've received fluids before in the past when I had the flu, having the same experience. 

I felt more energized the next day and my skill was not as dry. The infusion caused me to urinate more frequently, due to the level of fluids given. This is completely normal and is a great sign that your body is releasing many toxins in carries. My goal is to get the express treatment of Vitamin C + B12 to help with my frequent allergies and lack of energy. I'd much rather incorporate this treatment into my life over taking oral supplements daily that I know my body isn't fully receiving due to taking them orally.

The staff at Total Body Energy took the time to educate me on which nutrients were best for me based on my lifestyle and needs. We all could use a boost of energy and as much education on our bodies as we can get, because we only have one to take us through life. I suggest visiting your General Practitioner to get bloodwork done beforehand. Bring it with you to your appointment so the physician on staff can review it. This will allow the staff to further specialize your experience. Tell them April from Footprints sent you!

Treat Ya' Self to a unique experience.