After Work Yoga Flow

I’ve been trying to do more yoga regularly versus one day a week. I realized that I really enjoy doing yoga right after work to let go of everything that happened in the day to help me wind down. It is especially nice to do in the evenings to prevent soreness the next day from my lunch workout. So roll out your mat, be kind to yourself, and STRETCH but don’t forget to breathe! 😉 If you have any questions, feel free to comment below!

Signs of Caffeine Withdrawal + Alternatives to Coffee

coffee

Do you get really bad headaches in the morning or late afternoons and the only way to cure them is to drink some coffee or a caffeinated drink? What about feeling extremely grumpy before your first cup of joe? You might be experiencing caffeine withdrawals and these are only a few of the symptoms. Caffeine withdrawal can happen when you stop drinking caffeine abruptly or when you “crash” from the caffeine you previously drank (this can happen if you have 3+ caffeinated drinks per day).

Symptoms include:

  • Anxiety
  • Decreased Mood
  • Headache
  • Fatigue
  • Irritability
  • Difficulty Concentrating
  • Tremors

Continue reading “Signs of Caffeine Withdrawal + Alternatives to Coffee”

26 of My Favorite Healthy Snacks

I don’t know about you but I am definitely way more of a snacker than I am a meal avocadoeater. I suffer from chronic nausea and no appetite so I really have to listen to my body on a day to day basis in order to feel my best. During the work week I usually never have enough time to sit down and eat an actual meal so here are some of my favorite healthy snacks. Most of them are also nutrient dense but there is the occasional “healthy junk food” thrown into the mix.

Favorite Healthy Snacks:

  1. Corn tortilla chips + homemade guacamole
  2. Bell pepper, cheese, mustard & lunch meat roll up (any vinaigrette dressing works great for this too if you aren’t a mustard person)

    pic2
    Deli Meat Roll Up
  3. Yogurt w/ ground flaxseed (tastes great with key lime yogurt, makes it taste like the graham cracker crust from a key lime pie)
  4. Avocado toast (seasoned w/ salt & pepper)
  5. Babybel cheese + pretzels & peanut butter or mustard (fewer calories)
  6. Apple or Celery w/ peanut butter
  7. 97% Fat Free Popcorn w/ lime juice & salt or a salt & vinegar seasoning salt
  8. Cracker topped with brie cheese, apple or pear, & prosciutto *My favorite savory snack!*
  9. Bagel, cream cheese, + smoked salmon (aka lox)
  10. Edamame
  11. Miso Soup
  12. Sardines & crackers or Canned Smoked Oysters (good for an occasional salty snack but watch out for the sodium levels!)
  13. Protein shake- blend banana, peanut butter, chocolate almond milk, & protein powder in a blender, add ice if you want more of a “milkshake” texture.
  14. Watermelon
  15. Grapes, cheddar cheese cubes, & chicken or pork chop (leftovers from the night before eaten cold are the best and most flavorful!)
  16. Cantaloupe & cottage cheese
  17. Hummus & veggies (click here for a hummus recipe)
  18. 5 ingredient peanut butter protein balls (2/3 c peanut butter, ½ c chocolate chips, 1 c oats, ½ c flax seed, & 2 tbsp honey- mix all ingredients together, form 1 inch balls, and chill in the fridge * I  posted the recipe as is but I prefer to use less than ½ c chocolate chips)
  19. Fiesta Chicken Bowl (as seen on my Instagram- avocado, seasoned chicken, brown rice, black beans, avocado, & fresh lime)

    Fiesta Bowl!
    Fiesta Chicken Bowl
  20. Trader Joe’s frozen chocolate dipped banana slices
  21. Turkey, laughing cow cheese (swiss), bell peppers, & celery- make a roll up!
  22. Green smoothie (frozen fruit, frozen spinach, & 1 cup of OJ)
  23. Triscuits w/ cheese
  24. California Roll (yeah, I know it is considered a meal BUT the nutrition fits into the snack category b/c it is less than 300 calories for a 6-8 piece roll)
  25. Beef Jerky (great for after the gym when you need some protein)
  26. Hard Boiled Egg (sometimes deviled eggs when I’m have a craving)

Comment below to tell me your favorite healthy snacks, I am always looking for new ideas!

Yoga Flow #2

Song: Say My Name – Odesza

Please comment below if you would like me to type up all the poses I flowed through. Notice that I added a vinyasa between some poses to get my heart rate back up and to keep my body warm. My hamstrings and hips were extremely tight so I like to get sweating so they loosen up. I incorporated a lot of hip openers and hamstring stretches due to being sore from leg day + it helps contradict working a desk job and sitting for long periods of time.

How To Start A Healthy Habit (& stick to it!)

picStudies say that once you have made it to 21 days you have formed a habit; now how do you get there?

If you are considering starting a new healthy habit…good news, you are halfway there! Psychologists believe that when trying to make a change in your life  you go through a cycle called the “The stages of change,” also known as the Transtheoretical model. Within the Transtheoretical model there are five different stages: precontemplation, contemplation, preparation, action, and maintenance- each stage is self explanatory but click here to learn more.

Quick Rundown of Stages of Change:

If you are already thinking about changing a habit then you are most likely in either the contemplation stage or the preparation stage, which are malleable stages, meaning you are motivated to change.

If you were to be in the precontemplation stage, you would not be considering a change nor would you think there is anything wrong with said behavior.

As for action, this means steps have already been taken to change the behavior and you are currently working on your end goal.

Maintenance phase is where you have achieved your goals but are actively working everyday to maintain your progress and achievements.

Now that you have an idea of the Transtheoretical model you can determine which phase you are in and tailor your goals to match that stage of change. For instance, if you are in the contemplation stage you might need a little bit more convincing and motivation in order for you to achieve your goals.

8 Tips for starting a healthy habit (or stopping a bad habit):

Continue reading “How To Start A Healthy Habit (& stick to it!)”