As a blogger, I get a lot of emails from friends, friends of friends, people I’ve just met, and family members asking me to promote things for them on my blog or Instagram. I hate that it annoys me but sometimes it does.
That sounds mean (and it is!) but there is another side to this story because on the other hand, I love learning about new things that make my life better. Let me tell you a little story. My friend Steph emailed me a few weeks ago telling me that she started working for a new beauty company that I would absolutely love. I figured it was like every other email I get and dismissed it (Sorry Steph, love you!). Not to mention, I’m the only woman on earth who is not a beauty junkie.
She pushed harder and described the line as Chanel meets Burt’s Bees. 100% clean ingredients with no paraffins or crap, but high end, chic, and great quality. Um ok that sounds just about perfect for me, don’t you think? It seemed too good to be true but I agreed to let her send me some samples.
BeautyCounter has made it their mission to get safe products into the hands of everyone. They have banned more than 1,500 ingredients setting a new health and safety standard in the beauty world that is truly unprecedented. Pretty incredible. But blah blah, I’ve heard that kind of thing before. I yawned through the pitch, figuring it was like any other natural beauty line. . . And then I tried the products.
My first reaction was to the packaging- stunning. It’s clean and beautiful and feel like something that would come from Dior or Erno Laszlo. I tried the Lustro Face Oil first. It was magical, soaking into my skin but not clogging it. It smells amazing, and made my face soft and some how more clear (counter-intuitive). My other favorite product is the body lotion. I hate the idea of using chemicals all over my body every day but I have yet to find a natural body lotion that I love. Until now.
The fact that I am writing a whole blog post based on one line that no one is making me write goes to show how much I love it. I highly recommend trying out BeautyCounter. J.Crew picked up a few of their products recently so you know it’s the next hottest thing. They make everything from lip stick to eye cream to sunscreen and everything in between.
If you have any questions about the line, you can contact Steph here
Lately my days can get crazy to the point where every few minutes (literally) I’m working on a different project with hardly any time in between to even stop and take a breath. Over the last few months, I’ve learned to take small breaks throughout the day or night to clear my mind and/or physically get my blood moving.
Today I’m sharing some tips on how to fill the small space between activities in our busy days whether that is 1 minute or 30 minutes.
My friend, Alex, has been my virtual personal trainer for the last few months and she’s helped me realize that you don’t have to make a whole production out of working out. Some days, it can be 8 minutes of arms or 10 minutes of abs which is way better than nothing and can actually add up when done on a regular basis!
1 minute
Only one free minute? Work those hamstrings and do a 60-second wall sit! See how to do that here.
2 minutes
Turn off all electronics. Close your eyes. Take 6-10 calming breaths. Breathe in for 4 seconds, hold it for 7 seconds, breathe out for 8 seconds. It’s hard to do but with some practice, this technique can calm you down in the most stressful of situations. Trust me, I use it a lot. 2 full minutes of this breathing can reshape your entire day.
5 minutes
Complete 10 sun salutations. This always makes me fell 100% better physically and emotionally.
8 minutes
Alex created this arm work out for me that takes 8 minutes but actually works. If you do it regularly you will for sure see results.
Complete 3 sets of 10 reps of each with 10 second rest in between each set and exercise:
– Triceps Kickbacks
– Bicep Curls
– Triceps Extension
– Push-ups (complete on knees if you cannot keep good form on your toes)
– Two Arm Dumbbell Row
– Bicep Curl and Press
Alex is offering you guys all 15% off of any of her online training plans at Just a Dash of Ginger with the code LEMONSTRIPES through March 1st. If you’re not a runner, she can customize anything for you.
10 minutes
Try Alex’s awesome ab work out with absolutely no props needed! It’s only 10 minutes but makes your abs sore the next day which I always think is a good sign.
Complete 3 sets of 15 for each of the following exercises:
– Bicycle Crunch
– Leg Lifts (try to keep your legs straight)
– Russian Twists (crunch position, legs lifted, twist your upper body slowly from side to side no additional weights)
Then complete 1 set of 45 seconds for each of the following exercises:
– Plank
– Side Plank (45 seconds per side)
20 minutes
Power clean your space! If you’re at home, wipe down all surfaces, clean mirrors, sinks, and kitchen utilities, make beds, fluff throw pillows, and vacuum. If you’re at work, de-clutter your desk, file any loose papers, clean out your drawers, wipe down your desk, and clean your computer screen with a cloth.
30 minutes
Go for a walk, jog, or run. Get outside (Or a treadmill if it’s snowing/raining hard. That’s the only excuse) and just pound the pavement, get your body moving, and breathe in fresh air.
I’ve written in the past about my lifelong battle with anxiety. It’s been like a bad ex-boyfriend that always shows up when you least expect him and makes everyday life a struggle. I recently went through a 2-week intensely anxious period (It’s passed and I now feel great again!), and although it’s not fun to talk about, I hope that by sharing my tips, I can help someone else get out of a dark place in their life.
I won’t get into my history with anxiety but I will tell you how it effects me: It creates another Julia who is unhappy, gets stressed out by the simplest of tasks (like going to the grocery store or even getting out of bed in the morning), and feels like there is no end in site.
It feels like there is a bowling ball sitting on my chest that makes it hard to breath and makes me feel almost claustrophobic in my own body. During those times, when I hear other people say “ugh that makes me so anxious”, I want to scream “you have no idea!” but at the end of the day, it’s all relative and everyone’s feelings are relevant.
I’ve gone through bouts of this for my entire life and have learned a few things along the way. I could go on about this forever but these 6 tips have been the ones that have helped me the most.
6 tips for overcoming anxiety:
1. The most important piece of advice I’ve gotten about anxiety is to recognize that you’re experiencing it. If you’re getting that tight-chested, head explosion feeling at work and start freaking out about getting fired, take a step back and say to yourself, “I’m feeling anxious because I have an anxiety problem, not because I’m going to get fired.”. This step is, of course, much easier said than done, but once you can master it, I promise that everything will change. I’ve also coached my husband into recognizing this so when I’m feeling very anxious at home he can say something like, “You seem anxious, is there anything I can do to help?” instead of getting upset with me.
2. When I’m in that really deeply terrifying space of excessive anxiety, it’s hard for me to do anything, let alone pull on some spandex and hit the gym. But as impossible as it seems, exercise helps more than anything else (except for the step above). Now that the weather is nice, running outside is my favorite option because not only can I move my body and clear my mind but connecting with the earth and with nature makes me feel more whole. For many people, the constant staring at a screen adds to the problem and being in sunlight is the opposite of that.
3. Cleaning your home or your desk at work gets rid of physical clutter but also that cluttered energy around you. In general, you’ve probably notice that you can focus more when your desk is clean. That’s because there is less distraction around you and you’re creating a space that’s organized and open which leads to more organization and a clear space to create something creative. Another reason that cleaning helps me personally is because a big part of my personal anxiety is feeling out of control. When I feel like there is something that I can control during that scary time, it helps to calm me down. Lastly, it will give you a sense of accomplishing something in a time where everything can feel impossibly difficult.
4. Eliminate the things that make you more anxious. This one sounds really obvious but in the moment it’s not! Things like caffeine, social media, and drinking alcohol may not be the root of your problem, but taking them out of the equation for a few days until you feel better can do wonders. My friend and I were talking last weekend about how sometimes looking at Instagram makes us feel anxious. It seems like everyone else’s life is going perfectly, while ours are spiraling in a different direction. That is obviously not true and Instagram paints a very glossy picture, but by not looking at my feed for a few days, I found myself not comparing my life to others as much which definitely helped.
5. This one is going to sound crazy but I’m going to tell you my story and if you want to think I’m crazy, I’ll live with that! Last week when I was at my wit’s end, crying every night and in a really bad place, I felt like I had exhausted all of my options and tips and was ready to call a shrink. I came home from work one night and remembered that I had a smudge stick in a drawer. A smudge stick is a bundle of dried herbs, (usually including sage and cedar) bound together with string into a small bundle. You light it like a big cigar and then blow out the flames so that you get something similar to burning incense. Then you walk around your home or office or whatever area has negative energy for you, and set the intention of cleansing the space. Last week, I came home and said “I set the intention of leaving behind anxiety, fear, and sadness and replacing it with love, peace, calmness, and happiness.” I kid you not, my husband came home that night and said “Wow, it’s nice to see you smile!”. Since then, I’ve felt 100x better and plan to use my smudge stick on a weekly basis going forward.
6. Meditation. It’s such a hard one and I used to hate when people told me to meditate to get rid of anxiety. It’s really hard for me and makes me more anxious. Until I discovered Headspace. Headspace is an app that gives you daily 10 minute meditations that are as easy to do as listening to someone’s voice. It doesn’t judge you and it’s incredibly digestible. I’m on day 6 of their free 10-day trial and feeling more comfortable with it every day. It’s definitely worth a try!
Please note that I’m not a doctor or a psychologist and have no professional training on how to deal with anxiety. If you experience serious anxiety and cannot get rid of it on your own, I urge you to seek professional help.
I’ve talked about my insomnia before, but in the last 6 months I have been focusing more and more on making my sleep a priority. With a good night’s rest, I feel like I can conquer the world and the more of those I have in a row, the better I feel.
I live by my 5 rules for a better sleep but I also have a few products that help me through my nighttime rituals. To see my full bedroom set up, click here.
1. Soft PJs: Wear something comfortable and that breathes and doesn’t bunch up while you sleep.
2. Lavender Candle: I am all about the bedtime rituals. One of the things that I do to calm down before bed is to light a lavender candle. The flickering light (paired with my amber light bulb per below) calms me down as does the lavender scent.
3. Sheepskin Rug: I have a thing about making the whole experience of getting in and out of bed a delight. I love stepping on my sheepskin rug as the last point of contact with the floor before I get in bed. It’s just an extra layer of delight that puts my mind in a happy place before bed.
4. Good Quality Sheets: Creating a serene place to hit the hay should be a priority for everyone whether you have sleeping problems or not. You spend almost half of you life in bed so why not make it a happy place? My husband and I invested in a pair of Serena & Lily sheets when we moved and they are just so lovely, soft, and beautiful.
5. Amber Lightbulb: “What the heck is an amber lightbulb,” you ask. It is a life changing piece of genius that will completely change your sleeping patterns is my answer. Using artificial light (think your phone, lap top, and regular light bulbs) shuts down your melatonin production, the so-called sleep hormone. Use an amber lightbulb while reading or amber glasses (yes I have a pair and look super cool in them) if you have to use electronics in the 30 minutes before bed.
6. Face Mask: I love feeling like I’m doing work while I sleep. Although I’ve learned that I have to turn off my brain for a while, at least my favorite overnight face mask can do some work for me! Whenever I use it, I wake up feeling refreshed and bright.
7. Bubble Bath: On the nights where I’m feeling extra anxious, I make it a point to close up shop early and take a bubble bath with no electronics nearby which always helps to put me in the mood for sleep. I love Deep Steep’s lavender chamomile bubble bath.
8. Lightweight Blanket: I have a weird problem where I get really (no, but like really) hot while I sleep. If I place a lightweight blanket nearby, I can swap out my heavier duvet for the blanket in the middle of the night if I’m too warm.
10. Yoga Toes (not pictured): While I read before bed, I always put on my yoga toes. They sooth tired feet and again make me feel like I’m working when I’m not.
11.Silk rejuvenating eye mask (not pictured): This time of year it starts to get light early. I like to wear an eye mask so the natural light doesn’t wake me up too early. This one works to minimize your wrinkles while you sleep.
I am always on the look out for new bedtime products to make falling (and staying!) asleep that much easier. If you have any favorites, let me know so I can try them out as well!
I’ve written a lot about my struggle with insomnia, and I’ve deemed my 30s the decade where I squash it for good. With the help of the National Sleep Foundation, I’m proud to give you an update with some vast improvements!
Over the last month I’ve been taking their #GoodNights challenge which involves following a series of 10 sleeping tips for 30 days. Even though I knew a lot of them already, it was a great reminder and forced me to actually practice what I preach. Plus I’ve learned a few new things.
When you read the tips, you might think they seem obvious but when you really think about it, you probably aren’t practicing the majority of them. You can read more about how the challenge went for me at sleep.org.
10 tips for a good night’s sleep:
1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night. Even though I had heard this before, I was staying up late on weekends to watch movies with my husband or going out to late dinners when we travel. Trying to stick to the same schedule made a big difference on Monday mornings.
2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety. These things can make it more difficult to fall asleep, get sound and deep sleep, or remain asleep. My bedtime ritual involves a shower (I sleep better if I feel clean), followed by a few yoga poses, and then reading in bed (an actual book, not on an electronic reader). When I don’t do my ritual, it takes me much longer to fall asleep.
3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help. This one has never been a problem for me as I can’t nap but I have a lot of friends who could use this tip!
4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. I still struggle to make this happen every day but I try to stick to 4 times/week.
5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, and fans.
6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you. See my bedroom design here. My husband and I invested in a TempurPedic mattress a few years ago and that was a game-changer for us.
7. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check. I use an amber lightbulb at night and turn off all other lights in my room while I’m reading before bed. It really calms me down!
8. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes, and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
9. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night. This tip has, hands down, made the biggest difference in my sleep. About 6 years ago I got this piece of advice and whenever I don’t follow it, my night is a disaster.
10. If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers, and televisions out of the sleeping environment. Use your bed only for sleep (and sex!) to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
I challenge you to take the sleep challenge and let me know how it goes. It might give you more energy during the day, relieve some of your stress, or it could completely change your life. I look forward to hearing your results!
Thank you to the National Sleep Foundation for sponsoring this post.
Over the last five years, I’ve learned more and more how much of what you put in and on your body affects your health and well-being. I’m always on the lookout for natural brands and products that actually work. I find that a lot of them don’t do exactly what I want them to do so I’m always on the hunt.
I recently discovered Le Couvent des Minimes, a line of natural products made in France, and have officially fallen in love. They use simple, well-known ingredients, focusing on what is really necessary and excluding what is not. When I first received a big box of product from the brand, I was immediately drawn to the packaging before I even knew this about them. It’s simple, vinage-inspired, and looks beautiful in my bathroom and on my night stand.
I then spent a few days trying it out and was hooked. From the array of botanical colognes, to the all-natural everyday deodorant (literally the first one I’ve ever tried that works), to the hand cream, I’m officially a convert to le couvent!
In addition to deodorant, I’ve been on the lookout lately for a perfume that isn’t laden with chemicals and now I’ve found two. My favorite scents are the brightly-scented Eau du Cloitre (with notes of rose, pink peppercorn, geranium, grapefruit, ginger, and cedar) and refreshing Eau des Minimes (notes of grapefruit, blood orange, lemon, rosemary, burdock, and neroli). I’ve been trading them off for the past 2 weeks but haven’t decided which one is my new “signature scent” yet.
Have you guys heard of or tried Le Couvent des Minimes? If so, I’d love to hear which products you love!
Thank you to Le Couvent des Minimes for sponsoring this post.
I recently read that women put an average of 168 chemicals on their body every day. Every day! That number was eye-opening and disturbing to me. As someone who values living a clean lifestyle, I probably use less than half of the chemicals that the average woman, but even that is aggressive. To help more people go the natural route, I thought I’d share some of the natural products that I use every single day and can’t live without.
That being said, there are certain things that I use that are not natural or organic. “When to go natural” is a constant battle for me, but this is where I stand as of today:
Toner– To get that uber-clean feeling after I wash my face, I always follow up with SW Basics toner, a product made with only five ingredients. It gives me a tingly clean and keeps my acne-prone face clear as can be.
Lip Balm– I use lip balm probably 10-20 times/day (I may or may not be an addict). I turn to SW Basics again for their organic lip balm. My favorite flavor is peppermint.
Eye Cream– I have tried every expensive eye cream out there and Dr. Hauschka’s Daily Hydrating Formula is by far my favorite. It goes on light and smooth and hydrates without getting too thick or clumpy. It’s easy to wear on under make up as well.
Hand Soap– This might sound silly but I like the hand soap in my kitchen and bathrooms to look as nice as it smells. When Method changed the game with it’s beautiful packaging and clean ingredients, I became hooked! I am always changing my favorite scent but I’m currently on a lavender kick.
Body Wash– I made the switch from regular old body wash to Dr. Bronner’s pure castile soap (in almond) made from just water and natural oils, about five years ago and have never looked back. It makes my skin soft and smooth without ever drying it out.
Laundry Detergent– Every single day you wear clothes that are washed in some sort of laundry detergent. Even though you don’t see this product every day, it’s seeping into your skin on a daily basis. I use Mrs. Meyers detergent in Geranium because it smells amazing.
Dryer Sheets– I was always freaked out by dryer sheets because of chemicals like Ethyl Acetate (which is apparently on the EPA’s hazardous waste list) and Camphor. Then I accidentally discovered The Honest Company’s plant-based dryer cloths and everything changed. They make my clothes soft and fluffy without any of the crap that comes in regular dryer sheets!
Hand Cream– Every night before bed I slather on hand cream to keep my hands soft and young. A few years ago, I received Weleda Sea Buckthorn Hand Cream as a gift and now I can’t use anything else.
Tampons- It’s taken me a long time to find a natural tampon that actually works AND has an applicator! I use The Honest Company’s Organic Cotton Tampons because they work AND they boast super cute packaging.
When I Stick to Mainstream Products: Shampoo + Conditioner– I color my hair so it gets dry and brittle if I don’t use the right product.
Nail Polish– Manicures are my main vice and I’ve been wearing Essie Ballet Slippers for as long as I can remember
Mascara– My eyelashes are pretty much non-existant and Benefit They’re Real mascara makes them magically look long and lustrous.
Concealer + Bronzer- I use Benefit for most of my make up (per above) including Boi-ing concealer and Hoola bronzer.
Perfume– I can’t give up my Le Labo Santal 33 eau de parfum. It leads with sandalwood and has hints of cardamom, iris, and violet. It’s perfect!
Hair Spray– Like my eyelashes, my hair is super thin so to hold a curl or have any volume whatsoever, I need an aggressive hairspray that’s equally as flexible. The only one that works for me is Kerastase Spray a Porter.
This summer was one of the best of my life. We were lucky enough to travel almost every week, and when we were home, our weekends were packed full of plans and projects. It was a non-stop blur of activity. Last weekend was the first I’ve had with only a few plans in literally months, and it blew my mind. I woke up on Monday morning feeling so much more relaxed, refreshed and, well…normal.
Like many of you, I get terrible FOMO when I see my friends or other people out at dinners in the West Village or apple picking in the country or pretty much doing anything fun. My mind immediately goes to a place of panic, thinking that I need to get out and do something exciting. I’ve been known to scramble for last-minute plans just to avoid this feeling with an added bonus of making my Instagram feed more exciting. Shameful and so embarrassing… I know!
Maybe it’s because I’m 30 and finally getting a little wiser, or maybe I’m just burnt out from the summer of insanity, but I have a serious craving for downtime lately. Time with no plans, no where to go, no one to meet, knowing that it’s ok. It’s ok to read a book for three hours or go for a walk with no real direction. So here are my thoughts on downtime and what I’ve learned about it in the last few years.
1. The importance of making time for downtime. I am a big fan of saying that I hate relaxing which really tends to piss off certain people (aka my husband). It’s taken me years to realize that relaxing isn’t “doing nothing”. It’s resetting my systems and letting my brain unwind, a rare luxury in this fast-paced world.
2. Put it in your schedule. If you’re like me, and relaxation doesn’t come naturally to you schedule an hour or half-day (or, if you’re feeling really crazy, a FULL DAY) in your actual calendar for this personal time. Since we’re all glued to our phones and iCals, this will make it feel more “normal” for even the busiest of busy bees. You might be tempted to skip it when the alert pops up but try to remember how much better you’ll feel and how much more productive you’ll be if you actually do it!
3. Make it count. When I have a few free hours on a Saturday, I get excited because I can fill them with productive things like blogging, photo shoots, cleaning, or running errands. None of those things count as downtime, people! Use the time to truly unwind, disconnect, and reset your physical and emotional bodies. Some of my personal favorite activities to do during this time are: reading, watching your favorite movie, chatting with an old friend on the phone, grabbing a tea (or green juice) with a pal, or sitting in the sunshine with a glass of wine and a magazine.
4. Even the tiniest bit helps! If you’re truly someone who is “doing it all”, and an hour of relaxation is not in the books, that’s ok! Put 10 minutes in your work calendar to get up and take a walk around the block. This will do wonders for your productivity… and your eyes that have most likely been staring at a screen for hours.
How do you take downtime? What do you do with that time? I’d love to know!
On our trip to the apple orchard this weekend, I knew my friends and I would be hiking around for a while and would need some extra sustenance as we strayed from the apple trees. Instead of binging on too many apple cider donuts, I threw in a few pouches of Shine Organics last minute which turned out to be a clutch decision!
What are these futuristic looking pouches, you ask? Well, Shine Organics is a new line of snacking pouches (available at Target!), made with a special blend of organic fruits and vegetables, featuring other awesome ingredients like chia. Packed with organic superfoods, each pouch contains nourishing, wholesome ingredients that benefit body, mind and mood. They’re a great on-the-go snack!
My favorite flavor was their PURIFY blend made from apple, guava, kale, strawberry, parsley and chia. I’ve been feeling seriously weighed down and heavy lately (after you turn 30, it apparently gets harder to shape up after summer shenanigans!), so I have been working hard to clean up what I put in my body. This blend of ingredients is meant to help hit the reset button and restore healthy habits. Yes, please!
As you can see below, my husband was also a fan and ended up taking a few pouches to work this week to snack on during breaks in his day. We both love them not only for the flavor but because they’re like a smoothie without any of the work (or clean up).
I’ve written about my insomnia time and time again, most recently here. My sleep challenge is a constant battle and something that I will always work to improve. Whether it’s acupuncture, breathing exercises, natural supplements, or a nighttime routine, I’m willing to try pretty much anything.
One thing that I try to do on and off is a nightly yoga routine. Whenever I practice yoga before bed, I feel so much calmer and more grounded. I never know exactly where to start, however, so I caught up with celebrity yoga/pilates instructor, Kristin McGee, to teach me a thing or two about yoga poses for insomniacs. It’s so exciting that she’s guest-posting today, you guys have no idea! I have practiced this sequence for three nights in a row now and it’s incredibly restorative and helpful to calm me down before sleep. I hope you enjoy!
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Goodnight Yoga Sequence
It’s hard these days to get to bed on time and to fall asleep easily. I can totally relate managing my own company, tending to my two year old son, running around teaching all day and trying to keep everything organized. It’s impossible to not get caught up in the rabbit hole of Instagram as I’m lying in bed as well. The blue light emitted from our computers and iPhones has been linked to disrupting the body’s natural circadian rhythms by suppressing the production of the sleep hormone melatonin. So put down your laptop and cell phone and try this calming bedtime yoga sequence instead so you can sleep like a baby! Although my baby still doesn’t sleep through the night (LOL) this sequence helps me feel better regardless.
Extended Child’s Pose
Start in Extended Child’s Pose. From your shins sit back on your heels and stretch your arms forward, relaxing your forehead to the floor. Feel your lower back, hips, and waist stretching out as you tap in to your deep breathing. Stay here for 8-10 breaths until you feel calm and connected.
Cat/Cow
Come on to your hands and knees and take a few Cat/Cow stretches, arching and rounding your back. Link your breath to the movement and open up your spine.
Pigeon
Next, bring your right knee forward towards the right side or your right hand and your right foot towards the left hand. Lower you back leg straight down to the floor, lower your forearms down and hold Pigeon for 8 to 10 breaths. Make sure your not sinking in to either hip (you can prop the right buttocks up if your very tight), you can also lower your forehead down to the floor or a pillow. Switch sides.
Double Pigeon
From Pigeon on the left side, float your right leg around and stack the right ankle above the left knee for Double Pigeon. This is one of my all time favorite stretches! We hold so much junk in our trunk, which leads to excess tension in our backs, hips, and jaw even. Double Pigeon (also known as ankle to knee pose) is one of the best hip openers there is. If you can hold 8 to 10 breaths (or more) stay here and allow your hips to fully relax and release. Make sure your shins are stacked exactly one on top of each other and don’t let the top ankle collapse (look for wrinkles on the inner ankle and iron them out by flexing the foot). Repeat on the left side.
Tarasana
Bring both soles of feet together and bend your knees in to a kite shape. Tarasana, Star Pose, is restorative because your inner thighs aren’t getting too deep of a stretch; and you can round your torso forward resting the head neck and shoulders as you breathe in to the lower back, outer thighs and groins. Stay here for 8-10 breaths. You can also place a block under your forehead if you want it to be more restful.
Goddess
Lie down on your back keeping your feet together knees apart and come in to Goddess. You may knee to slide your heels a bit closer to your groins or see what is most comfortable for you. You can prop your outer upper thighs with pillows or blocks if you wish. Lie in Goddess for as long as you wish and watch your breath. If you like, place your hands on your belly you can watch the rise and fall of the abdomen as you breath.
Savasana
Finally lengthen your legs forward and let them drop out to the sides. Turn your palms up and rest your shoulders down away from your ears. Let the entire body melt in to the floor in Savasana. Let your breath relax, close your eyes, imagine yourself melting in to a deep state of rest. Release in to your own natural state of beauty and bliss.
Namaste and Goodnight!
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For more yoga inspiration and a plethora of poses, visit Kristin’s pose gallery.
I was blessed by the skin Gods and somehow never had acne in my teenage years. However, a year before my wedding, I developed what my facialist called “cystic acne”. It didn’t look all that terrible, but it was deeply rooted under my skin hurt like a mo’ fo’. I’ve since learned how to control it with the product I use and by avoiding certain foods (sugar tends to make it flare up).
When my friend Adina told me that she was writing a book about how to eat for your skin, I could not have been more excited. She is one of the funniest yet knowledgable people I have ever met. And her book, Skin Cleanse, does not disappoint. Her writing is equally as hilarious and smart as she is.
{I’m giving away a copy of the book today so scroll all the way down for the deets!}
I wanted to share a few things that I learned from Skin Cleanse that are guaranteed to help you out, no matter what your skin type.
5 foods that you can put on your face (or eat, whatever):
1. Apple cider vinegar is the best astringent in nature because it helps balance your skin’s pH, making you both less oil and less dry (win/win!). Apply one part vinegar and four parts water to your face with cotton or a spritzer.
2. Coarse sugar makes a great body scrub. It’s like a natural version of a chemical peel! Scrub it on your body while you’re in the shower, so it melts quickly, leaving your skin cleansed and smooth.
3. Coconut oil is an amazing body moisturizer that soaks in quickly, leaving you hydrated for hours. It’s antibacterial and antifungal, meaning it will help heal rashes, scars, infections. and acne. Apply it right after you shower, when your pores are hydrated and ready.
4. Honey kills bacteria while soothing an moisturizing skin. It’s also anti-inflammatory and hydrating to your pores. Rub it on your face and leave for a chunk of time. Rinse with warm water and a wash cloth.
5. Fine-grain sea salt is especially great for acne or quick treatments during flare-ups. It also cleans deeply, removes dead skin cells and balances moisture. Wet your skin, put some sea salt on your wet hand so it sticks, then pat it gently on your skin. Leave it for a few minutes or rinse immediately.
A deoxifying face mask recipe:
Chickpeas are an amazing detoxifyier. They pull out harmful toxins, neutralize free radicals, heal sun damage, and energize your skin. Turmeric regulates oil production, reduces inflammation, and heals scars, especially those from acne.
Ingredients:
– 1 tablespoon chickpea flour or mashed chickpeas
– Generous pinch of turmeric powder (enough to tint the mixture yellowish)
– 1 tablespoon water
Directions:
– Combine chickpeas and turmeric in a small bowl
– Stir in the water
– Apply with your fingers (It will feel like you’re putting hummus on your face . . . you kind of are)
– Let it dry before washing off
– Keep it sealed in the fridge for up to a week
– Will make 2-3 applications
Take Adina’s Skin Cleanse challenge:
– Go completely makeup/product-free for one day (2 days if you¹re feeling bold!)
– During this time, substitute your regular skincare and personal care products with natural, food-grade ingredients (see above!). The book has a myriad of recipes which will help guide you through this process!
– Eat clean during your “cleanse.” Your diet and skin health are directly related, so eating plenty of whole foods and vegetables, drinking a lot of water, and eliminating processed foods is critical.
– Share your experience! Tell me about your skin cleanse experience. Journals are encouraged, as is photo documentation of your DIY concoctions or beautiful bare face!
I’m not just saying this because she’s my friend. I’m saying this because the book is damn funny, incredibly informative, and if you have ever had any issue with your skin ever, it will help you. I promise. Buy the book. Trust me on this one.
Giveaway!
Comment below with your favorite natural skin care secret. I’ll randomly select a winner tomorrow (Thursday) and announce it here. Good luck!
My New Years resolution for 2016 is to practice more self-love. Like many women, I tend to be incredibly hard on myself and I want that to change!
My first step to making my resolution a reality was booking a mindful wellness retreat. The three day program in March supports women at all stages of their lives and can help give you incredible tools to deal with change, transition and promote self-love. Plus, it’s at The Mayflower Grace, a luxury hotel and spa in Connecticut that I’ve been dying to check out.
The retreat focuses a lot on the seven Chakras, along with daily yoga classes, meditation, nutrition counseling, cooking demos, and of course, spa treatments at one of the most luxurious spas in the state. It basically sounds like a beautiful weekend of emotional and physical healing and I literally could not be more excited!
I realize that talking about Chakras is totally out there for me and, to be honest, I know nothing about them. That being said, I caught up with Nicole Glassman, a holistic health coach and the founder of these women’s retreats, to find out exactly what the heck they are:
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“The 7 Chakras are the body’s energy centers which means, all of our vital energy flows through them and activates the connected areas. When our Chakras are blocked, we experience illness and generally feel “off our game.” When we employ the wisdom of our Chakras to our everyday life we help our energy flow freely and experience a healthier, more balanced state of being.
When all 7 areas are in balance, you’ll naturally release toxic behaviors and old emotions that no longer serve you. You gracefully step right in to your personal power. Whether you’re in a place of transition, seeking clarity or ready for a life change, these “Spinning Wheels of Light” will teach you how to embrace and enjoy the process.
This quick and easy quiz is designed to help assess what energy center you may need to give a bit of extra care. In just a few minutes you’ll learn which Chakra is imbalanced and tips on how to realign your spirit so that you can live your most successful life.”
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Space is limited so if you want to join me on this intimate retreat, sign up here. FYI, the early bird special ends on January 15th. Check out more photos of the magical location below!
Thank you to Mindful Wellness and The Mayflower Grace for gifting me this retreat. I couldn’t be more excited!
Although I have a background in holistic healthy coaching, like many other seemingly healthy people, I get “stuck” in certain situations. Eating out is one of them. I can be “good” all week, cooking clean meals and drinking plenty of green juice, but when I go out to a nice restaurant, that is all long forgotten. I often leave nights out feeling full, bloated, and exhausted. I tapped into my friend Jessica (We worked together first at The Institute for Integrative Nutrition and then at Nourish Snacks), the best nutritionist I know, for some advice.
I love Jessica’s approach to nutrition because she has the clinical side but also takes a more holistic approach than most RDs out there. Her claim to fame? Creating recipes that prep in 7 minutes or less- perfect for moms and busy people.
I asked her to give me some easy tips for eating out so that I can avoid that food-coma feeling.
This is what she had to say:
1. Bread for the table? Stop. Think.
This is the most important decision you’ll make all night. If you say yes, you’re facing about 200 calories per slice—and these are the empty type of calories that won’t really satiate you (but will taste damn good). Plus, starting with the bread (at least for me) might make you feel like you’ve already blown your will power, so why not eat the whole pasta dish, the second drink, and the dessert? You only live once! Again, Stop. Think. If you’re obsessed with the bread at this place (I’m talking, warm, glutenous, fresh-from-the-oven bread) then go for it, but make this your one splurge, commit to a lighter main course and pass on dessert.
2. Plan to splurge… on one thing.
You’re out at a restaurant, enjoy yourself. Pick something that makes you feel like you’re treating yourself—a glass (or 2!) of wine, the freshly baked bread you can’t resist, a homemade pasta entrée, or the sinful chocolate dessert. Check out the menu ahead of time so you’re not fumbling over choices when the waiter approaches.
3. Beer, wine, cocktail? Yes, please.
But steer clear of anything sugary- white Russians, piña coladas, daiquiris, even mojitos and margaritas can set you back 200-400 calories, spike your blood sugar, and make you hungrier so you’re likely to eat more. Plus, sugary concoctions slide down a little too quickly and you’re ordering another before you know it. Instead, stick with a light beer, a glass of wine, champagne, or a simple cocktail like a vodka-soda or tequila-soda with a splash of fruit juice, all of which clock in under 150 calories. Drinks made with bitter spirits can also slow your slurp—think: Aperol, Campari, Gin, Mezcal. And if you’re extending your dry January (ps. you rock) ask the bartender to make you a bitter mocktail.
4. Still, sparkling, or tap? Order the fancy water.
This seems completely moronic. Pay for water?! But hear me out, there’s a psychological reason for this. If you pay for the fancy bottle of Pellegrino, you’re much more likely to drink it all, and this water will serve 2 very important functions. First, it’ll fill you up so you won’t eat as much as you would have on an empty stomach. And second, it’ll hydrate you and help neutralize the effects of the alcohol the next morning.
5. Start with an appetizer? Heck no.
Apps are traditionally fried, greasy, carby… in other words, so delicious you won’t be able to control your hunger, and before you know it you’ve just downed an entire meal’s worth before the entrees even hit the table. I say pass. But if you simply must order one, avoid the obvious fried dough offenders and cheese-carb combos. Stick with shrimp cocktail, hummus, or even meatballs—the protein will help satiate you. Just be sure to share it, cap it at a few tasty bites to quench your curiosity, and then focus on the conversation.
6. Find produce, pair it with protein.
The combo of fiber and protein fills you up and steadies your blood sugar so you stay satisfied. It also showers your body with nutrition. Train your eyes to seek out dishes centered on non-starchy produce as the base—salads, sautéed greens, brothy vegetable soups—and build from there. If it doesn’t feature any protein, add some! Think: grilled shrimp, chicken, salmon, beef, or vegetarian options like black beans, lentils, chickpeas, or tofu. And curb the starch/carb intake at about the size of the palm of your hand, or nix it altogether if you feel like you’ll be satisfied without it. Some of my favorite things to order are the grilled fresh fish with seasonal veggies, a black bean burger sans top bun, or a big green salad with a vinaigrette and sautéed shrimp.
Jessica is a NYC-based nutritionist and registered dietitian. She has a private nutritional counseling practice, where she helps real people lose real weight (no fancy detoxes here) and live better. She is also the Director of Nutrition for Joy Bauer at Nourish Snacks. Some fun facts about Jessica: She’s a science nerd and chocolate addict who loathes exercise but loves to be active. For more healthy tips and recipes, check out Jessica’s site.
Earlier this week, I had a really bad day. Like one of the worst. Let me explain: I woke up to my poor little pup having diarrhea all over his bed (and himself). Having never had my own dog before, this was not something that I knew how to deal with in a graceful way. Talk about reality check!
So now it’s 7:00am and I’m ready to move forward with my day. Of course I get my period at that very moment. Lovely. I decide to take it all in stride and head to my 10:00am teeth cleaning which I always weirdly enjoy. At the dentist, I learned that I had to have an emergency root canal that afternoon. At just the time when the freezing rain was supposed to begin. Seriously? I couldn’t catch a break.
Sounds like a crap day, am I right? Well it was and I could have spent it feeling sorry for myself, but instead, in stepped my friend Amanda, one of the few gals that I’ve really connected with here in Connecticut since I’ve moved out of the city. Amanda showed up after my root canal with a bottle of wine and a loaf of my favorite gluten-free bread from Le Pain Quotidien.
After a couple of glasses of wine, I was laughing (albeit with an awk Novocain half-smile) and feeling genuinely happy, which I didn’t think was possible after that sh*tstorm of a day (literally). Since she is a successful holistic health coach who helps people feel healthy and happy every day for a living, we got into a discussion about how to live a healthier and happier life. These five tips were what she came up with.
She recommended that I join her 21-day Healthy Happy Free program, which I’m going to do (yay!), but in the meantime, here is a preview of what she has to offer:
1. Prepare
Plan ahead and set aside at least two hours on Sunday or Monday to set yourself up for success for the week. Spend 30-60 miutes at the store picking out foods that are easy to batch-cook such as nuts, seeds, whole grains, greens, sweet potatoes, and fruits. Prepare anything that requires more time than you’re willing to put in during the week. Make a batch of brown rice, quinoa, oats for breakfast, and sweet potatoes. Chop as many veggies as you can so weeknight meals are a breeze!
2. Hydrate
It’s common to mistake thirst for hunger, so when you feel a hunger pang coming on, try drinking 8oz of room temperature water before you reach for the chocolate. The rule of thumb is to consume 1 liter of water per 50 lbs of body weight throughout the day (e.g if you weigh 130 lbs, drink 2.25 liters of water/day). Don’t be afraid to have fun with your H20. Mix it up by drinking tea or flavoring your water with lemons, limes, fresh mint or any frozen fruit.
3. Focus on Nutrient-Dense Foods
One of the fastest ways to see success in any diet is by choosing more nutrient-dense foods. Look for foods that are as close to nature as possible. For example, swap in whole eggs for egg whites, sugars that are natural to our environment (like maple syrup or honey) instead of artificial sweeteners, and real grass-fed butter in place of over-processed margarine. Despite popular belief, sometimes eating foods that are higher in fat but closer to the whole food, will help you lose weight and feel more vibrant.
4. Indulge Cravings
In the past several years, cravings have taken on a negative connotation, but they don’t necessarily deserve their reputation. Cravings are the body’s way of telling us that something outside of what we’re eating on a daily basis is desired. They are a natural occurence and it’s important to learn how to read them and understand what youe body is trying to tell you. For example, if you crave sweet treats, it could be a sign that something outside of food is missing in your life. If you crave chocolate during “that time of the month”, it could be a sign that you’re deficient in magnesium, so no need to feel guilty. You actually “need” it! Just choose an organic, dark chocolate version.
5. Think Positively
We saved the best for last! Having a postitive mindset is the cornerstone for getting anywhere in your health and wellness journey. People who are “happy” aren’t gifted, they just believe in themselves and skew to a positive attitude no matter the situation.
Turning 30 was a milestone, but as my 31st birthday approaches, it’s dawning on me that I’m actually…”in my 30s”. It’s not all that scary and I have a feeling this decade is going to be the best one yet, but it does make me think twice about protecting myself in ways that I never thought to before.
I’m more religious about wearing sunscreen, I have to be a lot more careful about what I eat, and although I’ve had perfect vision for my whole life, I’m afraid to lose that so protecting my eyes has become a weird new obsessions of mine!
Here are the rules that I follow to keep my eyes healthy. Obviously I’m not an eye doctor so take it all with a grain of salt!
1. Follow the 20/20/20 rule.
About a year ago I learned this rule and it changed my life. This is how to do it: While you’re working, look away from your computer screen every 20 minutes for at least 20 seconds, trying to look at least 20 feet away. It not only gives you a quick break and something to look forward to, but it gives your eyes a break from the harsh light of your electronics I set a timer to do this so I won’t forget. It actually prevents the headaches that I used to get from staring at my screen all day!
2. Wear sunglasses.
I definitely take a lot of heat for wearing sunglasses all the time but my eyes are sensitive and it’s hard for me to be outside in sunlight (let alone take pictures) without some serious squinting. I recently found out that (the right kind of) sunglasses not only prevent my squinting problem but block 99% of potentially harmful UVA and UVB rays.
3. Eat for your vision.
Like many things, protecting your eyes starts from the inside out. Nutrients like omega-3s, zinc, and vitamins C have been known to help prevent age-related vision problems. Eating foods that contain these nutrients can help lead to good eye health. Here are some examples:
Green, leafy vegetables like spinach and kale
Salmon, tuna, and other oily fish
Eggs, nuts, beans, and other non-meat protein sources
Grapefruits and other citrus fruits or juices
4. Get them checked.
Eyes are constantly changing, that’s why a yearly eye exam is recommended. Think about it, as a woman you never skip a year gyno visit but why is it so easy to forget an eye exam?
Don’t take your vision and the roll that your eyes play in life for granted! LensCrafters created the Eye Am Unique app to show how unique your eyes are compared to eye colors around the world. No matter what color they are, remember how important your eyes are and why it’s important to take good care of them with my tips. Discover how unique your eyes are compared to eye colors around the world here.
Check out my eye color profile below!
Thank you to LensCrafters for sponsoring this post. Every eye is as unique as the person behind it. Download the new Eye Am Unique app: http://bit.ly/eyeauios
I’ve written in the past about my lifelong battle with anxiety. It’s been like a bad ex-boyfriend that always shows up when you least expect him and makes everyday life a struggle. I recently went through a 2-week intensely anxious period (It’s passed and I now feel great again!), and although it’s not fun to talk about, I hope that by sharing my tips, I can help someone else get out of a dark place in their life.
I won’t get into my history with anxiety but I will tell you how it effects me: It creates another Julia who is unhappy, gets stressed out by the simplest of tasks (like going to the grocery store or even getting out of bed in the morning), and feels like there is no end in site.
It feels like there is a bowling ball sitting on my chest that makes it hard to breath and makes me feel almost claustrophobic in my own body. During those times, when I hear other people say “ugh that makes me so anxious”, I want to scream “you have no idea!” but at the end of the day, it’s all relative and everyone’s feelings are relevant.
I’ve gone through bouts of this for my entire life and have learned a few things along the way. I could go on about this forever but these 6 tips have been the ones that have helped me the most.
6 tips for overcoming anxiety:
1. The most important piece of advice I’ve gotten about anxiety is to recognize that you’re experiencing it. If you’re getting that tight-chested, head explosion feeling at work and start freaking out about getting fired, take a step back and say to yourself, “I’m feeling anxious because I have an anxiety problem, not because I’m going to get fired.”. This step is, of course, much easier said than done, but once you can master it, I promise that everything will change. I’ve also coached my husband into recognizing this so when I’m feeling very anxious at home he can say something like, “You seem anxious, is there anything I can do to help?” instead of getting upset with me.
2. When I’m in that really deeply terrifying space of excessive anxiety, it’s hard for me to do anything, let alone pull on some spandex and hit the gym. But as impossible as it seems, exercise helps more than anything else (except for the step above). Now that the weather is nice, running outside is my favorite option because not only can I move my body and clear my mind but connecting with the earth and with nature makes me feel more whole. For many people, the constant staring at a screen adds to the problem and being in sunlight is the opposite of that.
3. Cleaning your home or your desk at work gets rid of physical clutter but also that cluttered energy around you. In general, you’ve probably notice that you can focus more when your desk is clean. That’s because there is less distraction around you and you’re creating a space that’s organized and open which leads to more organization and a clear space to create something creative. Another reason that cleaning helps me personally is because a big part of my personal anxiety is feeling out of control. When I feel like there is something that I can control during that scary time, it helps to calm me down. Lastly, it will give you a sense of accomplishing something in a time where everything can feel impossibly difficult.
4. Eliminate the things that make you more anxious. This one sounds really obvious but in the moment it’s not! Things like caffeine, social media, and drinking alcohol may not be the root of your problem, but taking them out of the equation for a few days until you feel better can do wonders. My friend and I were talking last weekend about how sometimes looking at Instagram makes us feel anxious. It seems like everyone else’s life is going perfectly, while ours are spiraling in a different direction. That is obviously not true and Instagram paints a very glossy picture, but by not looking at my feed for a few days, I found myself not comparing my life to others as much which definitely helped.
5. This one is going to sound crazy but I’m going to tell you my story and if you want to think I’m crazy, I’ll live with that! Last week when I was at my wit’s end, crying every night and in a really bad place, I felt like I had exhausted all of my options and tips and was ready to call a shrink. I came home from work one night and remembered that I had a smudge stick in a drawer. A smudge stick is a bundle of dried herbs, (usually including sage and cedar) bound together with string into a small bundle. You light it like a big cigar and then blow out the flames so that you get something similar to burning incense. Then you walk around your home or office or whatever area has negative energy for you, and set the intention of cleansing the space. Last week, I came home and said “I set the intention of leaving behind anxiety, fear, and sadness and replacing it with love, peace, calmness, and happiness.” I kid you not, my husband came home that night and said “Wow, it’s nice to see you smile!”. Since then, I’ve felt 100x better and plan to use my smudge stick on a weekly basis going forward.
6. Meditation. It’s such a hard one and I used to hate when people told me to meditate to get rid of anxiety. It’s really hard for me and makes me more anxious. Until I discovered Headspace. Headspace is an app that gives you daily 10 minute meditations that are as easy to do as listening to someone’s voice. It doesn’t judge you and it’s incredibly digestible. I’m on day 6 of their free 10-day trial and feeling more comfortable with it every day. It’s definitely worth a try!
Please note that I’m not a doctor or a psychologist and have no professional training on how to deal with anxiety. If you experience serious anxiety and cannot get rid of it on your own, I urge you to seek professional help.
One of the questions that I’m most often asked in my Monday Snapchat Q&As is about my workout routine. I wish I could say I have it down to an art and that I’m super in shape… I mean I’m married to an incredible personal trainer, you’d think I’d be on top of my game, right? Not so much.
I have a weird relationship with working out but if I’m whether I’m on an off week or an on month, I’ve only really come to accept this sometimes toxic love affair in the last few months.
When I was young and single I used to go to the gym every day. EVERY. Day. Honestly? No idea how I had time for that. Today that’s just not realistic nor is it something that I have any interest in doing. This is how I roll these days…
I try to workout three times a week for three different purposes.
Toning:
I work out once a week with my husband Anel who has a private training studio in Greenwich that you should def look into if you live in my area. I’m not just saying this because he’s my husband but he’s amazing at what he does. The workout he does is a one-on-one super slow high-intensity weight training session that lasts for only 30 minutes. He recommends that you do this once a week, not more, so that your muscles have time to recover.
Out of all my workouts this one, for sure, makes the biggest impact on the way that my body looks. The results are near instant and I can feel it for days afterwards. If you don’t live in our ‘hood, try his 20-minute at home workout that I promise will make your muscles burn.
Sweating it Out:
While I love working out at Countdown, I also love a serious sweat so I try to go to SoulCycle once a week for my fix. My favorite instructors in Greenwich are Conor, Nina, and Ryan F. who all have very different styles but all manage to have me literally dripping in sweat after 50 minutes.
Nina actually put together an amazing summer workout mix especially for you guys on Spotify. Take a listen here– I love her taste in music which is part of why I love her classes so much.
Clearing My Head:
One of the reasons why I love to work out is because I love the feeling of a clear head. I often have my best ideas and moments of clarity while running (more like jogging, I’m pretty slow) so I try to strap on my sneaks and pound the pavement at least once a week as well. I’ve never been a great runner but as I get older and realize that the speed doesn’t really matter, I’ve learned to push myself hard enough for a good workout but not hard enough that it feels awful.
Now that we have Boots, sometimes I’ll take him with me which is fun but can be kind of annoying because he gets distracted unless I can take him off-leash somewhere.
Motivating Myself:
This is the hard part for me. I’m envious of people like my sister who make exercise a priority and seem to always make it happen come hell or high water. Me? I’m more of an excuse girl. I’m generally too tired, too busy, or too (fill in the blank) to want to get moving. What I learned from Gretchen Rubin’s new book about habits is that I am more motivated by others… as in if I have someone holding me accountable, I’m way more likely to do the task at hand.
I’ve been trying to talk to my husband and sister more about working out so that they remind me and push me to do it, and I’ve been Snapchatting my workouts more (when I remember!) so that you guys hold me accountable in a way as well.
How do motivate yourself to work out and what are your favorite ways to sweat?
One of the blog posts that you guys asked me for over on Snapchat is a food diary. Almost every week in my Monday Q&A, someone asks me to share a food diary so I figured this was a good time to start! I finally spent three days a few weeks ago writing down every single thing that I ate to share with you. I was completely honest and documented exactly what I ate so no fibbing!
That being said, I also kept it a little cleaner than usual because I knew that I’d be sharing this all publicly. Whenever I’ve done food diaries in the past, even if just for me, I clean up my act, knowing that I’ll have to see in writing what I ate. For people who are Type A like me, it’s not a bad way to stay on track… As long as you don’t get too obsessive about it.
I tried to include links to the exact products and recipes that I ate, but let me know if you have any questions. I’d love to hear your feedback as well on whether or not you like this type of post! I might do a month-long version about my fitness routine if this resonates.
Day 1: Tuesday
Morning Tea (7:30am)- Green tea. Boots is going in to get surgery today so I’m too nervous to eat before I drop him off at 8:00.
Breakfast (9:00am)- The Clean Green Protein smoothie from Juice Press. I’m about to head to work out with Madison (she works for my husband at Countdown) so I know I need some fuel in the form of protein or I’ll pass out… the workout is no joke!
Snack (10:30am)- Handful of tamari almonds. So hungry after an intense workout so I eat a handful of one of my all time favorite snacks. I buy them in bulk at Whole Foods.
Lunch (12:00pm)- Asian chicken salad from Whole Foods. Not too exciting but it does the job and I actually love this salad more than I should. I get it at the salad bar there.
12:30pm- Small handful of dark chocolate chips (these are the best, trust me) and a spoonful of peanut butter. I’m a firm believer in lunch dessert if it’s clean and simple.
Snack (3:00pm)- Gluten free crackers (I like these) and my favorite ever mango sriracha hummus. I honestly don’t know how people go from lunch to dinner without a snack. And for those of you who say “I forgot to eat lunch!”, you’re an alien as far as I’m concerned. Also, I’m a hummus addict.
Dinner (7:30pm)- Sweet potato noodle salad (recipe here), miso glazed salmon (I simply baked wild caught salmon with white miso spread on top and it’s incredible), cucumber salad. This dinner was great! I put in a little extra effort because I knew I was going to be sharing it with you.
8:00pm- A bowl of blueberries and cut up red plums
Night Tea (9:00pm)- Chamomile tea
Day 2: Wednesday
Breakfast (7:30am)- Green tea and gluten free bread (I’ve tried a lot of varieties and this one is my go-to) with grass fed butter, mashed avocado, a hard boiled egg, and hot sauce.
Snack (10:00am)- Green juice
Lunch (12:00pm)- Leftover salmon and sweet potato noodles. I’m a big leftover eater. I always make extra of dinner so Anel and I can have healthy lunches without having to go out and spend $15 on a salad or whatever.
12:30pm- I’m feeling slightly under the weather so I drink a juice made with orange, ginger, cayenne, and oil of oregano in place of my usual lunch dessert.
Snack (5:00pm)- Gluten free crackers with hummus and a grapefruit La Croix. I told you I’m an addict!
Dinner (8:00pm)- Vegan kale caesar with baked herbed chicken breasts. Anel gets home from work around this time so we eat late on most weeknights which I don’t love or recommend.
8:30pm- Two squares of dark chocolate.
Night Tea (9:30pm)- Chamomile tea
Day 3: Thursday
8:30am- Spinach and egg scramble with hot sauce, gluten free toast, and iced green tea. I got a late start this morning!
10:00am- Gingerade Kombucha to boost immunity. Still feeling a little sniffle.
Lunch (12pm)- Leftover chicken with a vegan caesar salad and an apricot La Croix. I put leftover dressing from last night on romaine lettuce with tomatoes, and avocado. Yum!
12:30pm- Spoonful of peanut butter with dark chocolate chips. It’s just too good…
Snack (3:30pm)- 1 cup of grass-fed beef bone broth and a handful of blueberries. I usually order my broth this company and love it. It’s pricey but worth it in my opinion.
Dinner (7:00pm)- BBQ chicken, grilled corn, mushrooms and onions, and salad. We went to our friends’ house for dinner and luckily they cooked us a delicious and healthy meal!
Obviously this was three weekdays and I indulge/drink more on the weekends so I’m thinking for my next go-round I’ll share a Friday-Sunday food diary. Is that something you would want to see?
One of the things that I’m most proud of as an adult, is my ability to plan and cook great, homemade meals every week. Not only do I plan for dinners, but I try to make sure that Anel and I both have a home-cooked lunch at least three days per week (his coworkers get pretty jealous). This is both cost effective and a healthier option, as it’s easy to stock up on extra junky food when buying lunch on the fly.
My yet-to-be-patented meal-planning system seems complicated, but once you break it down, it’s really not! It takes dedication and a bit of time, but in the long run, you’ll be so happy eating healthier meals and spending less on food, I promise. I used this same system when I was working a full time job and blogging, and the only difference in my plan is that now I make recipes that are a bit more complex.
I use a three-step method for the least amount of stress during a week. It includes: Planning, shopping, and prepping. Let me explain…
Planning:
On Sundays, I’ll go through some recipes that I’ve bookmarked throughout the week and decide what I’m going to make for dinners the following week. I write out the ingredients for each dinner and am sure to make at least four servings so we can have leftovers for lunch the following day. I’ll go over the list with Anel to make sure he’s down with what’s on the docket.
Shopping:
Based on the plan we come up with for meals, I’ll create a shopping list. I hate all the fancy shopping apps, so I always do it in the Notes app on my iPhone. I divide the list into produce, meat, frozen, and other, so that I can easily navigate my list while navigating the store. Usually I do this shopping on Sunday afternoon/evening, but if we’re traveling over the weekend, which is fairly often, I push it to Monday
Prepping:
I try to always prepare the following dishes/sides on Sunday nights to have options for the week to come. Having these in tupperware (Always glass, we’re a BPA-free house! I love this set.) when I go to start making dinner, makes everything so much easier and less stressful.
Because I work from home, this also helps me take speedier lunch breaks, if I’m not going out with a friend or for a meeting. The entire process of prepping everything below takes about an hour, which might seem annoying that night, but I promise it pays off every time. Pop a bottle of wine, play your favorite tunes, and make it a thing. Do it with a roommate or partner to make it go by faster!
Brown rice:
I try to always make 4 cups (cooked) of brown rice for stir-fries throughout the week. I always use it all, even if not for meals. A great snack is to heat it up with a little bit of butter and cinnamon!
Quinoa:
I like to add quinoa to salads, soups, and stir-fried with veggies as a side. Having this pre-made makes it a breeze.
Roasted vegetables:
This is more of a fall addition, but ’tis the season so I’ll include it in my list. I’ll cut up a yellow onion, sweet potatoes, squash, shallots, carrots, and garlic and roast them with salt, pepper, and olive oil. It’s so simple and a great addition to any salad or as a side.
Roasted chicken breast:
I will roast one or two chicken breasts and then slice them up to put on salads towards the beginning of the week. Sometimes I’ll heat them up with some of the roasted veggies for a dinner on Tuesday or Wednesday if I have a particularly busy day.
Slow cooker chili:
Ok so it doesn’t have to be chili, but on Sundays, during the colder months, I try to always cook a soup or stew in the crock pot. I love my turkey chili, but have been playing around with some new recipes lately too. I made a white bean/kale/quinoa soup last week that was to die for. I’ll share that recipe soon! I cook enough for dinner on Sunday as well as leftovers for both of us for lunch the next day. That way, even if I don’t get to any of the other items on my list, Monday lunch is taken care of.
Breakfast prep:
In addition to prepping dinners/lunches, I like to get ahead of the breakfast game, mostly for Anel. He leaves the house at 6am for work so easy breakfasts on-the-go are a must. I make 6 hardboiled eggs for his breakfast for the next three days (if you make them too far in advance, they get kind of gross). I pre-boil the eggs and pack them up so he’s set through Wednesday. I then do this again on Wednesday nights for Thursday-Friday.
I also make us each a smoothie for Monday morning which we both usually end up drinking for a mid-morning snack. Because Mondays can be hectic, I like to have this pre-made so I don’t have to think about anything. I’m always so grateful when I find it in my fridge at around 10:30am.
“Excuse me, do you have a gluten free menu?”, “Can they make that without dairy?”, “I’m actually not drinking tonight, thanks though!”
All three of these phrases come out of my mouth on a daily basis. One of the most commonly asked questions I get on email and Snapchat is, “Why are you gluten free?” In truth it goes far beyond gluten, and I have some really annoying dietary restrictions, some by choice, and some not by choice. I thought I would explain those decisions and why I eat the way I do in today’s post.
Currently I’m dairy-free, mostly gluten-free, and wine free. And on a whim, I gave up all alcohol last week until Thanksgiving. It seems like I’m on a crazy diet to lose weight, or just to be a total effing psychopath, but there is good reason for all of the changes! Read on to find out.
Dairy-Free My issues with dairy: Growing up, I always had a stomach ache… like always. Back in those days, no one could seem to figure out the problem, even though now it seems so obvious to me! Through college I ate many a late-night pizza and still had pretty intense stomach issues, but thought that was just how I was built. It wasn’t until I went to school to become a health coach that I realized that dairy was the culprit.
How I gave it up: I gave up dairy cold-turkey for a week to see if I would feel better. That was in 2008. I have since learned that I have an allergy to whey which caused both my stomach issues and added even more symptoms to my already awful sinuses (more on that in a sec). Today, I can eat butter and ghee without any issues because they don’t contain whey, and a little parmesan here and there doesn’t kill me, but everything else is pretty much a no-go.
Relationship status: Single. Sometimes I say screw it and eat one too many bites of Anel’s ice cream cone or pizza, but I always regret it within the hour. So my current status with dairy is that I just don’t eat it at all. People always ask if I miss cheese or ice cream… Yes. I really do! Luckily there are a lot of great dairy-free options for everything from coffee creamer, to coconut milk ice cream, to yogurt, to cheese. And Daiya makes a pretty amazing gluten-free dairy-free pizza if you’re into that sort of thing (you probably aren’t by choice).
Gluten-Free My issues with gluten: I didn’t know I had issues with gluten until I stopped eating it a few months ago. The reason I gave it up is because my acupuncturist thought it might help with my fertility issues so I thought I’d give it a go. Although I’m still not pregnant, I do feel a whole lot better which was a fun surprise. About a week after I gave it up, I started feeling more energetic. I woke up in the mornings for the first time (maybe ever?) not feeling exhausted, and I was more productive during my days.
How I gave it up: I promised myself I would try being gluten-free for 30 full days (one full menstrual cycle) to see what happened. I went cold turkey, the same way I did with dairy. Knowing that it was only for 30 days made it easier. I don’t really eat a lot of gluten anyway, but it still wasn’t easy. The best thing I’ve learned is to buy gluten free bread for things like toast with nut butters in the morning or to use for croutons in my vegan caesar. The best one I’ve found is Udi’s gluten-free millet chia bread.
Relationship status: On again off again. For the most part I’m eating a totally gluten-free diet now just because I feel so much better. That being said, if I’m at a party or event and there is no GF option, I’ll go for it. I might feel a little more sluggish the next day, but I’m okay so I try not to make a huge deal out of it. I don’t know if it’s permanent, but because I feel better, I don’t really want to go crazy with the gluten again anytime soon.
Wine-Free (for now) My issues with wine: In addition to a stomach ache, I’ve always suffered from sinus issues. Everything from daily runny noses to pretty severe sinus infections, to polyps that I had to have removed. Giving up dairy cleared up about 50% off the issue but I still get stuffed up all the time. I’ve noticed that it gets worse when I drink wine, so I tried giving it up for a while, the same way I did with gluten. It has made a huge difference!
How I gave it up: I decided I was going to stick with clear liquors for a few weeks, tequila and vodka only, to see what happened.
Relationship status: It’s complicated. My nose is way less runny and I don’t get any headaches. But then I went to Napa so I basically had no choice. The holdiays are around the corner and my family is full of big wine drinkers so I know there is some vino in my future, but for now, I’ll stick to dirty martinis…
Alcohol-Free (until Thanksgiving)
My issues with alcohol: Um, none? I love alcohol… in moderation of course. I love wine even more than hard liquor but that had to go for a while. Giving up all alcohol kind of came about randomly. Last week, I had to go on antibiotics for a tooth infection, so I couldn’t drink for seven days. Even though I felt yucky from the medicine, I noticed that my head was clearer and even after dinners out, I woke up refreshed and without that swollen look that I sometimes get after drinking even one cocktail.
How I gave it up: Antibiotics forced me to!
Relationship status: On a break. I always end up over-indulging around the holidays so I’m giving my body a little break from the toxins of alcohol until Thanksgiving. There are definitely some nights when I really want a drink, and that kind of sucks, but the next morning I’m always really proud of myself for sticking to my guns! We’ll see if I last on this one, but so far, so good.
Giving up alcohol, even for the last week and a half, has been the toughest so far. If it were just me, I think I could handle it, but I’m realizing for the first time, how much people love to pressure other people to drink with them. It’s not a malicious thing but a friend will say, “come on have just one, we’re out!” or you’re at an event and someone just hands you a glass of wine. I’ve learned, in my short alcohol-free stint, to just take it and not try to explain if the situation is awkward. If it’s a good friend or someone you’re comfortable with, explain what’s up.
At the end of the day, some people like to make fun of the way I eat, some people love to ask a ton of questions, and some couldn’t care less. I’m at the point now where I don’t care what anyone else thinks because I finally feel like I’m living my most vibrant life, so it’s worth a little awkwardness here and there.
Do any of you have weird dietary restrictions that make your life complicated? I’d love to hear about them and how you handle it!
