Just some things

•So I'm taking a nutrition class for this semester! I'm excited to learn about health, wellness, and the chemistry that happens within the body (:
•the other night, me and my roommate watched a very interesting documentary on Netflix called Forks Over Knives, and I recommend it! It's about the short and long-term health benefits of plant-based dieting and the link between eating animal meats and cancer.

I know this has been a brief post, but I'll leave you with one of my favorite diet-related quotes: "Don't live to eat, but rather, eat to live."

Progress face pic

Hey guys! Sorry I haven't posted in awhile. I thought I'd show you the progress I've made so far in my face alone! It's always really encouraging and motivating to see progress in your body. Not only have I noticed physical changes, but I've noticed that I also feel better mentally and emotionally. You don't have to permanently give up sweets and fast food, but limit those things to occasional indulgences. It's hard at first, but I promise it gets easier. Now, I can easily turn down that dessert that I was once used to always having. You can do it!

Happy Tuesday, errbody!

Wellness Tips for College Students

• Do not procrastinate. This is not high school anymore! Start working on assignments and get ahead on reading whenever you can. It'll help keep the stress level to a minimum and keep you from cramming before deadlines!
• Refrain from all-nighters. Being sleep deprived impairs your memory and ability to function the next day, regardless of how much you've studied. (You can avoid all-nighters by not procrastinating!!)
• Master the art of power naps. Sometimes a small nap is all you need to get re-energized and keep you alert for the rest of the day. 
• Drink in moderation. Doing something fun doesn't always have to involve liquor and beer. 
• Use protection. Don't put yourself at risk. And don't let anyone pressure you into doing it; sex shouldn't be scary or emotionally/physically painful.
• Keep healthy snacks available. You'll be more likely to eat junk food if you buy it or keep it around. Fruits and veggies are the way to go!
• Don't eat to fight stress. Combat stress the right way and HIT THE GYM!
• Keep in touch with family and friends. If you're homesick, the people you love are only a phone call/Skype call away!
• Stay goal-oriented. College is fun, but remember why you're there and stay focused on the big picture.
• Limit distractions. Find a quiet place to study, and set aside your phone and social networking while you do. You'll get things done faster and retain more information. Stay away from study group floors at the library if you get distracted easily!
• Stick to a routine. Once you learn to manage your time and habituate studying/sleeping/exercising/socializing, your body and mind will learn how to adjust to your daily routine without getting too overwhelmed. 
• Be ready for change. The transition into college is never an easy thing. Keep an open mind and heart, and view change as an opportunity to learn and grow.
• Get involved. Joining campus clubs and organizations are a great way to meet and connect with people who share some of the same interests as you.
• Keep calm. Don't let stress get the best of you! Stress can wear down your immune system and lead to getting sick around testing times (it sucks, trust me). Take it one day at a time.

Best of luck this upcoming semester to all new and returning students! HOOK 'EM \m/  (:

Motivation Monday

Start your morning and this new week off with some morning exercise! If you're not a morning person, morning exercise does not by any means have to be extremely strenuous. Just get up 30-60 minutes before you normally do to perform a small workout to start the day off right!
•Early morning exercise starts up your metabolism and keeps it elevated for hours, possibly even up to 24 hours. This means you'll be burning MORE calories all day!
•A.M. exercise also helps you sleep better at night and helps you get higher quality sleep, which means you'll probably end up needing LESS sleep!
•Activity triggers the release of endorphins, which also happens decrease appetite. That means that morning workouts can help you with appetite and portion control throughout the day!
•If you make morning exercise part of your routine, your body will become accustomed to waking up around the same time each morning and regulate its circadian rhythms. When you regulate sleep and workout schedules, the body won't be confused by different wake-up times, and waking up will become easier. Also, with a morning workout routine, your metabolism begins to heighten even before you wake up, making you feel more energized and ready right from the moment you open your eyes.

If you're not already in the habit of working out, just don't even think about it. Do what Nike says and "Just do it."

The Awesome Avocado

If there's one awesome super-fruit to incorporate into your diet, it's definitely the avocado. Here this:

• Avocados are packed with vitamins your body needs to maintain its health. Included in the avocado are vitamins A, C, E, K, and B6, which is why the fruit is sometimes referred to as the alphabet fruit! 
• One avocado contains 975 mg of potassium, about 30% more potassium contained in one banana. Potassium helps regulate blood pressure and prevent cardiovascular disease.
• Half of an avocado contains about 4.5 grams of fiber, which amounts to between 10-20% daily value of fiber for the average adult. Fiber helps keep the bowels moving, lowers blood cholesterol, and also keeps you fuller for longer!
• Avocados are relatively high in fat, but the good news is that avocados are packed with monounsaturated fat, which is the GOOD fat that your body needs. Monounsaturated fats reduce risk of heart disease by lowering the bad cholesterol (LDL) and raising the good cholesterol (HDL).
• The GOOD fats in avocados also help with nutrient absorption when eaten with other foods, such as salads, or other vegetables and fruits. By adding avocados to your meals, you are maximizing the nutritional value of what you eat!
• Avocados are rich in antioxidants which is good for the heart and boosts your immune system.
• Fight off the risk of tumor growth with avocados! Women: the oleic acid helps prevent breast cancer. Men: the phytonutrients help prevent prostate cancer.

Here is a simple, but delicious avocado sandwich recipe that I made last week:

The Grilled Pesto/Avocado/Spinach Sandwich

Ingredients:

• I Can't Believe It's Not Butter Light spread
• half a tomato
• 1/5 of an avocado
• spinach
• shredded mozzarella cheese
• pesto (I used store-bought pesto, but if you want, you can use your own pesto recipe!)
• two slices of 100% whole wheat bread

First, turn on the stove and heat up a pan on high or medium-high. While you wait for that, you can prepare your sandwich! (Of course, it tastes perfectly fine not grilled!) Take your two slices of bread and lightly spread the butter on each slice (the butter is meant to be on the outside of both slices so it can fry in the pan). Then spread pesto on one slice, then put on your spinach, sliced avocado and tomato and mozzarella cheese, followed by the top slice of bread. When your pan is ready to go, put the sandwich in the pan. You can press down on the top with a spatula to flatten it out a bit if you want. After about a minute, flip the sandwich over and cook the other side for about a minute. After that, your sandwich is ready to be served! YAY!

Champion Breakfast

Start the day off right with this healthy breakfast egg white omelette!

Ingredients:
•cooking spray
•two or three egg whites (the picture is with two)
•honey
•sliced fruit! (I used raspberries, strawberries, and bananas, but blueberries would be a great addition!)
•granola

Instructions: heat your pan on high with cooking spray. When ready, add the egg whites, followed by the fruit and pure honey. After a couple minutes, fold the omelette in half, then cook for a couple more minutes on medium heat or until ready! Then, top the omelette off with some granola. Boom. Breakfast is served.

Simple, Healthy Snack

If you're looking for a quick, healthy snack, look no further! Toast a piece of 100% whole wheat bread, then spread on some flavored Greek yogurt, and top it off with a bit of granola and fresh strawberries! Yummy, nutritional, and the wheat with Greek yogurt will keep you fuller for longer!