May 31, 2012

May Foodie Penpals

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Now that Memorial Day has come and gone, I feel like summer is really here. On one hand, I’m super excited about that—I’ve got a summer filled with weddings, races and a vacation! But, on the other hand, all I can think about is how fast time is going! Example: I can’t believe it’s already been a month since my last Foodie Penpals post!

The Lean Green Bean

Last month was my first time participating in Foodie Penpals, and I’m so glad I decided to join in! This month my package came from Amanda, and she did a great job. Considering I gave her some unique guidelines (vegan, no refined sugar), she managed to pull together a great assortment of goodies!

FPP - May

That salsa was delicious!

Can’t see what’s in the photo? Here’s a list of what Amanda sent me:

  • 365 Freeze Dried Peach Slices
  • Fredericksburg Farms Old San Antonio Tomatillo Salsa
  • Primal Jerky
  • Tazo Peppermint Tea
  • Two Degrees Bars

Like I said—Amanda did a great job! I’ve been wanting to try Two Degrees bars for a while now, so I was happy to see not one, but two of them in my package (I highly recommend the chocolate banana flavor). Though I’m not much of a tea drinker, the Tazo tea was also delicious—cool, refreshing AND sweetened with stevia! Everything was awesome, but my favorite item in the package was definitely the tomatillo salsa (and my boyfriend can agree with that one). It had great flavor and an even better kick!

If Foodie Penpals sounds like something you want to try, keep reading to learn how.

  • On the 5th of every month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get her mailing address and anything else you might need, like information about allergies or dietary restrictions.
  • You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal!
  • The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15, and the box must include something written. This can be anything from a note explaining what’s in the box to a fun recipe—use your imagination!
  • You are responsible for figuring out the best way to ship your package depending on its size and fragility. Don’t forget about flat rate boxes!
  • Foodie Penpals is open to bloggers as well as readers. If you’re a reader and you get paired with a blogger, you are to write a short guest post for your penpal to post on her blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month!
  • Foodie Penplas is open to U.S. and Canadian residents. Please note, Canadian residents will be paired with other Canadians only. We’ve determined things might get too slow and backed up if we’re trying to send foods through customs across the border from U.S. to Canada and vice versa.

If you’re interested in participating for June, please click here to fill out the participation form
and read the terms and conditions. You must submit your information by June 4th, as pairings
will be emailed June 5th!

If you could create a Foodie Penpals package to send to yourself, what would it include?

Filed Under: Events, Personal · Tagged: ,
May 29, 2012

Summertime and the Livin’ is Easy

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I love summer. The days are long, there’s always something to do and life just seems to be simpler.

In an effort to keep my summer simple, I’ve decided to decrease the frequency of my posts from three per week to two per week. Though I want to continue to write this blog, lately it’s become more of a chore rather than something I enjoy.

My life has been absolutely wonderful lately—I’ve taken up running, made new friends and gotten a new job. While I truly am very happy, I’m also very busy, and when it comes down to it, I’d rather be out enjoying my life than writing about it. Decreasing my posting frequency will help with that, and I’m also hoping it’ll allow me to write better quality posts.

I hope all of you had a great Memorial Day weekend and have an even better summer planned. Enjoy the cookouts with delicious foods, the vacations with friends and don’t forget the sunscreen!

Filed Under: Personal · Tagged:
May 25, 2012

Become a Health Coach!

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Last October, I started one of the most exciting journeys of my life.

At a time when I was unemployed and questioning the career path I had chosen, I found the Institute of Integrative Nutrition. I first saw it on a blog I read, thought it sounded cool and moved on. Then I saw it again. And again. This health coaching program I had never even heard of was now popping up all over the place, so I reached out to Emily Levenson, an IIN graduate in my area, and met with her to pick her brain about the school.

After talking to Emily, I knew IIN was the right program for me. Not only does the school teach hundreds of dietary theories, it also covers other aspects of wellness, like physical activity, emotional health and the importance of satisfying careers and relationships.

Though this all sounded wonderful, the thing I was most scared about was running my own business—I had no idea what that involved! When Emily told me that IIN covered all of this information in the curriculum AND offered a second year of instruction completely dedicated to coaching and business skills (for free!), any doubts I had disappeared.

IIN Logo

Once I decided to take this leap, I waited until a scholarship was available. I saved $500 because of it, along with another $500 for paying in full (shout out to my boyfriend for fronting the money for me!). If it wasn’t for this scholarship, I don’t know if I would have been able to enroll in this program, and I can’t imagine what my life would be like today if I didn’t.

Thanks to the Institute of Integrative Nutrition, I’ve grown into a better version of myself. I’ve developed a healthier relationship with food, become more appreciate of different lifestyles, met some incredible people and even gotten a new job! My life is infinitely better because of IIN and what it’s taught me, and I’m not even finished with the program yet!

If this sounds like something you might enjoy, something you might benefit from or something you might be interested in, I encourage you to learn more. Feel free to reach out to me or do some research on your own, but don’t hesitate to explore IIN because you aren’t sure about it. From firsthand experience, I can promise you one thing: it will change your life!

If you’re already prepared to take the plunge (yay!), I have some good news: if you enroll between now and Memorial Day, you can take advantage of a $1,000 scholarship! The amount awarded depends on how you choose to pay, and I only have two to give away, so be sure to act quickly. If you’re interested in enrolling or simply want to learn more about IIN, just contact me and we can chat!

Are you ready to change your life? Contact me to learn how you can today!

Filed Under: Integrative Nutrition · Tagged: ,
May 23, 2012

Ch-Ch-Changes

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Change is good.

Sometimes it’s hard. Sometimes it’s scary. But it’s almost always good.

I’ve experienced a lot of changes in my life in the past year: graduating from college, enrolling in the Institute of Integrative Nutrition, becoming a runner, even starting this blog! Though they’ve all been challenging in their own ways, they’ve all been incredibly rewarding, too.

Change

(Source)

I’m always looking for ways to change. Whether it’s my hair style or my fitness routine, I love learning about how I can switch things up. My most recent change? My new job with Brad’s Raw Foods!

In just a few weeks, I’ll be working on social media for “the world’s healthiest chip,” and I couldn’t be more excited! I get to combine two things I love: healthy food and social media. In other words, this job was made for me!

Even though deciding to take this job was a no-brainer for me, it was still a little scary. After all, I’ve been at my current job for almost eight months now—I know the company, the people, the culture… And now I have to learn everything all over again for a new company! But you know what?

Change is good.

Have you experienced any changes in your life recently, big or small? Share them with me!

Filed Under: Inspiration, Personal · Tagged: ,
May 21, 2012

6 Ways to Beat the Monday Blues

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Editor’s Note: This post was adapted from an IIN blog post. To read the original, click here.

Have you ever had a case of the Mondays? You know, one of those days when you just don’t feel like going to work or doing any type of productive activity?

One of the key concepts taught at the Institute of Integrative Nutrition is called “primary food”—the relationships, activities, work, exercise and spiritual practices that fulfill our lives and fill us up in ways that food can’t.

IIN asked its community members to share what makes them feel their best. Keep reading to find out what they said!

1. Work it out. Physical movement is high on the list. Many of us like to hit the gym, crank up the tunes and dance in our living room or Zen out with yoga or tai chi.

2. Take it outside. Connecting with nature, working in the garden or taking a long walk were some favorites.

3. Have more fun. Fun and laughter are good medicine for down moods! Laughing with a friend, watching a funny movie and singing are ways we can cheer ourselves up.

4. Connect spiritually. Praying, meditating, journaling, writing a gratitude list and deep breathing are all ways to go inside ourselves to reconnect and recharge.

5. Connect with loved ones. Surrounding ourselves with family, talking with a good friend, getting hugs and even connecting with like-minded people on social media outlets make us feel more connected and less alone.

6. Nourish with energizing food. A warm cup of tea, an energizing juice or a taste of chocolate can lift our moods.

How do you cheer yourself up?

Filed Under: Emotional Health · Tagged: , ,
May 18, 2012

Fun Facts Friday

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1. One of the recent search terms used to find my blog was “i’m not going to sit back and watch the woman.” Umm… What?

2. Our wedding season has officially kicked off! I’m in California for our first wedding of the summer, and I’m super excited about it!

3. Thanks to my boyfriend, I have spent hours on this website laughing my ass off. I encourage you to do the same.

Dolphin Punch

Dolphin Punch (Source)

4. I’m 80 percent sure I’m going to run in the Philadelphia Half Marathon in November, and/or train for a bikini competition. We’ll see. I need a new goal. Thoughts?

5. I desperately need a new pair of running shoes—mine are beat. I’ve been running in Saucony, but I think I want to try Newton or Brooks. Any suggestions?

Do you have any hilarious websites you’d like to share?

Filed Under: Personal · Tagged:
May 16, 2012

5 Tips for Goal Setting

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I always function better when I have a goal to work toward. In high school, I spent hours studying because I wanted to be valedictorian. In college, I spent hours helping with Penn State’s THON because I wanted to dance. Recently, I spent hours running because I wanted to complete a half marathon.

When I decide I want to achieve something, I do it. Some of my goals are easier to reach than others, and some are more meaningful. But you know what? They’re all important.

They’re important because they prove to me that I can do anything I set my mind to. I know, I know—that’s really cheesy and a giant cliché, but it’s true. Setting goals and sticking to them has built my self-confidence, improved my self-discipline and made me a happier, healthier and just plain awesomer (I know that’s not a word; just go with it) person! Whether my goal is to run a marathon or see all 50 license plates while driving, I’m always working toward something that will make me one thing: happy.

Happy Dog

My newest goal in life is to be as happy as this dog. (Source)

Sometimes, however, setting a goal and sticking to it is easier said than done. I’ve set plenty of goals that I haven’t accomplished, and often times it’s because I’ve set myself up for failure—like that time I decided I should start to eat more healthfully the day before Thanksgiving. Yeah… Not my best idea.

Want some pointers to help you set (and accomplish!) your next goal? I’ve laid out a few simple tips to get you started!

1. Start small. Want to run a marathon? Great idea! Want to make your first training run 10 miles? Terrible idea! Turn your big goal into a series of smaller goals. It makes achieving the end result a much less daunting task!

2. Get support. No matter what your goal is, having someone to support you throughout your journey is key to your success. Whether it’s your best friend, your mom or an online community, you’re much more likely to achieve your goal when you have someone in your corner!

3. Celebrate small victories. Is your goal to lose five pounds? Then pat yourself on the back when you snack on a handful of almonds instead of a handful of M&Ms! Want to get an A in your biology class? Then give yourself a high-five when you ace a quiz! Every step in the right direction counts, and you should give yourself credit when you get that much closer to your goal.

4. Learn from mistakes. As important as it is to celebrate when you’re doing well, it’s just as important to recognize that you’ll probably slip up here and there along the way. You might have a second slice of cake or skip a training run, but no goal was reached without overcoming a few obstacles. Don’t let one small mishap discourage you from sticking to your goal!

5. Do it for you. Whatever it is you decide you want to achieve, make sure you’re doing it for the most important person in your life: you! Don’t do something just to please other people, and don’t ever NOT do something because you’re afraid someone else might think it’s stupid, silly or impossible. The best part about setting a goal is the feeling of satisfaction you get after reaching it, but you won’t have that feeling if you’re not doing it for you!

What is one goal you can set for yourself today, big or small? How can you incorporate these tips into achieving it?

Filed Under: Emotional Health, Mental Health · Tagged: ,
May 14, 2012

Nutrient Spotlight: Omega-3 Fatty Acids

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I feel like too many of my posts have been about my personal life lately… Sorry about that! Sure, I started this blog as an outlet for myself, but I also want to use it as a channel to provide you with information about nutrition, fitness and wellness. In order to help fix this problem, I’ve decided to start a “Nutrition Spotlight” series to give you a quick and dirty rundown of specific nutrients.

As a disclaimer, I want to make it clear that I am NOT a doctor, dietician or any type of medically-trained professional. This information is based solely on my online research. Please consult with your doctor before making any drastic changes to your diet or beginning a supplement routine!

Omega-3 Fatty Acids

Flax is a great vegan source of omega-3 fatty acids. (Source)

Basics

    • There are three main types of omega-3 fatty acids: ALA, EPA and DHA. Only plants can make the vital omega-3 parent fatty acid called alpha linolenic acid (ALA). Enzymes in the human body can then convert these to other omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
    • We need omega-3 fatty acids to function properly. Because our bodies either don’t produce these fatty acids (ALA, DHA & EPA) or inefficiently convert them from ALA to EPA and DHA, they’re considered essential fatty acids. In other words, we need to get them from our diet!

Functions

  • Omega-3 fatty acids play several roles in the body. They are an important part of our cell membranes’ structure, making them flexible and allowing nutrients in and toxins out. These acids also have functions in cardiovascular health, immunity and the nervous system.

Sources

  • Algae (chorella, spirulina)
  • Fish (salmon, sardines)
  • Nuts (pecans, walnuts)
  • Seeds (flax, pumpkin)

Benefits

    • According to a number of studies, omega-3 fatty acids can decrease elevated triglyceride levels in the blood. High levels of triglycerides is a risk factor for heart disease.
    • Several studies have found that omega-3 fatty acids significantly reduce stiffness and joint pain associated with arthritis. Supplements also seem to increase the effectiveness of anti-inflammatory drugs.
    • Researchers have found cultures that eat foods with high levels of omega-3 fatty acids have lower levels of depression. Omega-3 fatty acids may also help reduce the depressive symptoms of bipolar disorder.

Risks

  • Omega-3 fatty acids  supplements should be used with caution by people who bruise easily, have a bleeding disorder or take blood-thinning medications. High doses of omega-3 fatty acids may increase the risk of bleeding, even in people without a history of bleeding disorders or who are not taking other medications.
  • Fish oil supplements, often taken as source of omega-3 fatty acids, can cause gas, bloating, belching and diarrhea. However, time-release preparations may reduce these side effects.
  • People with diabetes or schizophrenia may lack the ability to convert ALA to EPA and DHA and should make an effort to get enough omega-3 fatty acids from their diets. Additionally, people with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements.
  • Some fish may contain potentially harmful contaminants, most notably heavy metals (including mercury). For sport-caught fish, the U.S. Environmental Protection Agency (EPA) recommends that pregnant or nursing women eat no more than one six-ounce serving per week, and young children eat less than two ounces per week. For farm raised, imported or marine fish, the U.S. Food and Drug Administration (FDA) recommends that pregnant or nursing women and young children avoid eating types with higher levels of mercury, such as mackerel, shark or swordfish.

What nutrient would you like to see highlighted next?

Filed Under: Nutrition Tips · Tagged:
May 11, 2012

Fun Facts Friday

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Happy Friday!

1. Today is my youngest sister’s junior prom. My junior prom was in 2006. I feel old.

2. I’m kind of in love with Justin Beiber’s newest song, Boyfriend. In my defense, though, it’s only because this song reminds me of him:

Justin Timberlake

I need some more JT in my life, immediately. (Source)

3. Part of me is sad that my TV shows are wrapping up for the season. However, a bigger part of me is relieved—now I don’t have to worry about trying to figure out when I’m going to watch 387 hours of recorded television every week. (I think this deserves a #firstworldproblem hashtag.)

4. My momma’s birthday is tomorrow! HAPPY BIRTHDAY, MOM! I bought you the best birthday present ever. Just sayin’.

5. In case you’re a new reader, I ran my first half marathon Sunday! Since it hasn’t even been a week yet, I feel like I can still brag about that. Now I need to find another race… Any suggestions?

Do you have anything fun planned for this weekend?

Filed Under: Personal · Tagged: ,
May 9, 2012

My First Half Marathon

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One hour, 58 minutes and 47 seconds. That’s how long it took me to finish the Pittsburgh Half Marathon, and I couldn’t be happier!

Anxious about the day ahead, I popped out of bed with my alarm at 3:45 a.m. After getting dressed, packing a few last minute things and eating breakfast, I was out of the house in just under an hour. I took the T into town (my first time—woo hoo!) to avoid a parking nightmare and save myself some unnecessary stress and was in the city around 6:15—bright and early! My parents, sister, boyfriend and his mom were all downtown to cheer me on.

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This is just one of my loyal groupies!

Since my friends and I arrived so early, I killed most of my time hanging around with my family. I even showed off my fake tattoo, which thoroughly freaked my mother out for approximately half a second.

_DSC0025

13.1, baby!

The race’s official start time was 7:30 a.m., but I didn’t cross the start line until about 7:40. I stuck with my friend Kate for the first 10 miles or so, until she had to stop for a bit because she rolled her ankle (yet she still managed to finish in two hours!). Thanks to her help, my (official) average pace was 9:04. Though these don’t quite match up with my official time, here are the splits my GPS tracked:

  • Mile 1: 7:48
  • Mile 2: 9:24
  • Mile 3: 8:48
  • Mile 4: 8:55
  • Mile 5: 8:34
  • Mile 6: 8:29
  • Mile 7: 8:22
  • Mile 8: 8:24
  • Mile 9: 8:59
  • Mile 10: 8:47
  • Mile 11: 8:59
  • Mile 12: 9:29
  • Mile 13: 8:51

Like I said, those splits aren’t accurate—just look at my first mile! Hearing my time every mile through my iPhone app helped to motivate me throughout the race, especially after I lost my running buddy. Knowing that I had 15 minutes to run my last mile in order to hit my sub-two hour goal definitely put a smile on my face, too!

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I’m not sure what was yelled to get my attention for this photo, but it looks like it definitely confused the runners around me.

All in all, completing a half marathon was one of the most satisfying accomplishments of my life. Sure, the training was tough, I suffered a minor injury and I even had one of my toenails fall off last night (sorry, I had to share), but it was all worth it. I’ve even signed up for another half marathon—I just hope my groupies will be there to see me run in it!

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 Thanks for cheering me on!

Are you a half marathon runner? What are some of your favorite races?

Filed Under: Events, Personal, Physical Health · Tagged: , , ,
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