Tag Archives: health

This Week in My World of Wellness

1 Mar

Happy weekend, happy March, happy almost spring!

Journey Update:

On Wednesday of this week, I coached for the first time in my life! In the fall, I became a Matter of Balance coach certified to encourage older adults to not be afraid of falling. As an Intern, at my local Health Department, I shadowed one of the Health Department’s dynamic Public Health Educators teach a Matter of Balance class to the residents of a retirement center. I know I’m in the right field when I become excited talking about this. So, on Wednesday I met up with the same dynamic Public Health Educator that I shadowed. We’ll be working together and I cannot be more thrilled! She is so incredibly helpful and willing to help me grow in every way possible as a coach. I cannot wait to share what I learn about being a coach along the way.

A Matter of Balance: Managing Concerns About Falls is a program designed to reduce the fear of falling and increase activity levels among older adults. You may know of an older adult that has taken a fall and as a result, broke their hip or experienced a life threatening injury. Matter of Balance is there to teach participants to:

  • View falls as controllable
  • Set goals for increasing activity
  • Make changes to reduce fall risk at home
  • Exercise to increase strength and balance

This nationally recognized program was developed at the Roybal Center at Boston University.

If you’re interested in learning more, check out MaineHealth’s website to learn more: http://www.mmc.org/mh_body.cfm?id=3498#mob



Product Find:

On my way home from work this afternoon, I stopped at the grocery store to not only restock on some goodies such as sweet potatoes, yogurt (Fage was on sale $1!), and pumpkin seeds. They didn’t have any flax seeds…boo. Anyway, I stumbled across this bread:


Alvarado St. Bakery California Style Complete Protein Bread 100% Whole Grain made with organic sprouted wheat.


The nutrition stats are awesome! I’m really looking forward to my next sami. Has anyone tried Alvardo St. Bakery Bread?

Friday Night AKA Pizza Night:

I was really in the mood for tomato sauce and something with a nice zing. I had just bought sweet potatoes, and opted for a sweet potato pizza! I’m going to have to start calling my blog for the love of sweet potatoes pretty soon!


Sweet potato with Fage Non-fat Plain Greek Yogurt, tomato sauce, flax seed (there was still some on hand at home), a hickory smoked Primal Strip (these are delicious and a great vegetarian protein option!).

Cool tip to keep bananas fresh: Wrap the top of bananas with plastic wrap and they should keep 3 to 5 days longer. See more ways to keep groceries fresh longer.

Have an awesome weekend! 🙂


Five Places I Want to Be in Five Years

22 Feb

1. Working at a company where I can show my true colors and shine. No, I don’t know where I’d like to work, but, I’m learning to to take it day by day to see where life takes me. I just hope it’s somewhere that loves fruits, veggies, and working out.  ;). A 9-5 Monday-Friday gig would be nice too!


Proud “real-person” moment: teaching Public Health to Boy Scout troops

2. A  regular at a yoga studio where I practice or am learning to be a teacher.



3. Being able to hold my own. This is very important to me. I’m so proud of myself for paying for Graduate School on my own so I don’t have loans, but to pay for my own place, car, and more will be a day to pat myself on the back. I’m so thankful for the support of my family in following my goals. I’d fall to pieces without them.


Chris and Kristen’s Rehearsal dinner. Great memories! A special shout out to my cousin, Rose and Aunt Betty and Uncle Bob, who I know read my blog too! Love you guys!

4. A weekend adventurer. I daydream about going on yoga retreats, blend retreats, surf vacations, hiking trips, running in races, learning to paddle board, concerts, visiting my brother and sister-in-law, and far away friends.


Skating at Rockefeller Center would be pretty stellar too!

5. Balanced 🙂


Cartwheels bring me back to youth!

Each moment, day, assignment, and yoga pose will bring me closer. in the meantime, I’ll be living for today. Otherwise, things might become a little too overwhelming!



Where is one place you’d like to be in five years?

Have the most wonderful weekend!

WIAW- Amy’s Kitchen

20 Feb


Jenn, this WIAW link up is too much fun for me to handle! Please be sure to check out Jenn’s blog- Peas and Crayons!

Amy’s is by far my favorite frozen food brand to buy from the store. A couple of years ago, I stumbled upon Amy’s from a Hungry Girl email. Their products sounded too good to be true, basically a dream for someone in love with fresh ingredients. The first product I tried was the Veggie Loaf Whole Meal. Thereafter, I was sold.

So many times frozen foods can taste far from the real thing, but the taste of Amy’s is so homemade to me, maybe because their food is real! On the box you’ll see it says: no additives, no preservatives, and no GMOs. You’ll also be able to read the ingredient list.

When I walk down the frozen foods aisle of the store, I tend to go a little crazy with Amy’s products, but I love being able to pull Amy’s out of the freezer at home. It’s a home cooked meal within minutes.

Although Amy’s wraps, meals, and lasagnas could be a meal on their own, I like to round them out with even more veggies (great for anyone veg-ifying their meals this month for Jenn at Peas and Crayons challenge!), soups, fruits, and other goodies.

Amy’s products currently in my kitchen:


Organic Light in Sodium – Lentil Vegetable Soup, Medium Organic Chili, and Low Fat Cream of Tomato Light in Sodium Soup

All three are the perfect complement to a sandwich! The lentil vegetable and tomato are delicious on a sandwich or on top of a potato! 


Tofu Vegetable Lasagna

This is where tofu entered into my diet.


Vegetable Pie in a Pocket Sandwich

Perfect with lentil soup and a salad on the side.


Cheese Pizza in a Pocket Sandwich

This may just be the best pizza!


Non-Dairy Vegetable Pot Pie

Everything about this pot pie is delicious from the crust to the sauce! I don’t know how Amy’s does it!


Asian Noodle Stir-Fry

When I’m craving Asian, I know what I’m having!

Amy’s meals that made it onto my menu this past week:



Amy’s Feta Spinach Wrap with more spinach on the side, chicken, strawberries (making several appearances in the kitchen as well!), Kumato tomatoes, pure pumpkin, and balsamic vinaigrette.



Amy’s Light and Lean Spinach Lasagna with spinach on the side (I must be on a spinach kick…I was eating a lot of kale!), chickpeas, chicken, strawberries, avocado, sugar snap peas, and balsamic vinaigrette.


Amy’s Bean & Rice Burrito- Non-Dairy is perfect with a dollop of yogurt and salsa! Avocado on the side! I should’ve put tortilla chips with this too!

Oh, and don’t forget desert!


What’s your favorite frozen food brand or Amy’s product?

“I Say Tomato, You Say Tomato”

18 Feb

Is the media confusing the public about their health? 

“Don’t drink diet soda, it causes obesity”

“Drink diet soda to lose weight”

“Eat this, not that”

“Eliminate carbohydrates and lose weight” 

 “If you eat fat, you will be fat.” 

“High fructose corn syrup is bad for your health”

“Eat less than 1,200 calories a day to lose weight”

The above drives me crazy, crazy, crazy! How is a person to know what is good for them when every day a new health trend is being thrown their way? Is it for a fast fix? What about for a person’s health in the long run? Where are reporters, family, and friends getting their information? How reputable are their sources?

Can we go back to the basics please?!

“Drink water for hydration and healthy skin”

“Everything in moderation”

“Eat carbohydrates for energy”

“Healthy Fats are fuel for your brain”

“Eat for your daily needs”


Is there a headline that drives you bananas?

Be well 🙂




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My First WIAW Post

13 Feb

Thank you Jenn at Peas and Crayons for hosting this great What I Ate Wednesday (WIAW) link up!


The breakfast that I am about to share with you is one of my absolute favorite recipes. Growing up, I always enjoyed a bowl of Quaker Oatmeal whether it was in the morning or for an afternoon or nighttime snack.

Did you eat Instant Dinosaur Eggs, Brown Sugar flavor too?



Although Dinosaur Eggs oatmeal was great, in my teen years, I began adding in toppings of my own to Quaker’s Old Fashioned Oats, the best foundation for so much. Through trial and error, I found what I did and did not like.  The recipe below is what I’ve been making every day that I can!

At night, I add  a 1/2 cup of Old Fashioned Oats, 1 cup of 1% milk, 1 tsp of cinnamon, 1 packet of Truvia, and 1/4 of a teaspoon of pure vanilla extract to a medium sized bowl. I mix these ingredients together and cook in the microwave for 2 minutes.

After taking the oatmeal out of the microwave, I mix in 1 tablespoon of Chia seeds, cover, and put into the refrigerator. Chia seeds take on a thicker, gelatinous texture when mixed with liquid. This is something I have acquired a taste for and quite enjoy!


In the morning, I add in about a cup of frozen wild blueberries and then, a little bit of a lot:  flax and pumpkin seeds, raisins, and mini chocolate chips. I top with a couple spoonfuls of Chobani Non-Fat Plain Greek yogurt. Enjoy cold or warm! I like to add a little bit more Truvia and cinnamon in the morning. If you try this recipe, play around with amounts to see what you like best!


My mom and I go through blueberries like it’s our job!

When mixed together:




This oatmeal is a good source of healthy fats (from the seeds), complex carbohydrates (from the oatmeal and blueberries), and protein (from the 1% milk and Greek yogurt). It holds me over, and I always feel like I’m eating a big ol’ desert rather than something ridiculously healthy!



Sandwich: Ozery Bakery Inc. One Bun Multi Grain Whole Grain bun with Chunk light tuna mixed with Chobani non-fat Greek yogurt and Cedar’s Garden Vegetable Hummus, mozzarella cheese, avocado, spring mix lettuce, and tomato

On the side: Spring mix lettuce, carrots, Organic Everyday Value no salt added 365 Black Beans, and some fresh strawberries



100% pure pumpkin mixed with Chobani Vanilla Greek Yogurt. Toppings include a crumbled VitaCake, pumpkin and flax seeds, and raisins.



A Wild Alaskan caught salmon burger with Annie’s Organic BBQ sauce on top.

The side includes a sweet potato with Chobani Non-Fat Plain Greek Yogurt and a spring mix salad with Organic Everyday Value no salt added 365 Black Beans, avocado, and tomato!

Today, I think I consumed a little bit too much fish and will be adding soy or other sources of protein for future days I make meatless meals!

I hope everyone is having a great day filled with good eats! 🙂

Healthy Defined

11 Feb

The World Health Organization, also known as WHO defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity” (Preamble to the Constitution of the World Health Organization, 1948, p 100).

The definition has not been amended since 1948.

During an interview back in June, I was asked: “Lindsay, what does being healthy mean to you?”

When thinking about what to say, a million thoughts went through my head, but which one was one my possible future boss wanted to hear? Later, I realized, anything would suffice because there was no wrong answer!

My response:  Being active, exercising, engaging in social outings, eating whole foods (anything that is in its natural state- such as a banana or other fruits, vegetables) are a few of the many characteristics being healthy means to me.


Playing street hockey with dad 🙂

This is a question that I have yet to forget, and I don’t think I will. In my mind, I’m always adding on to what being healthy means to me- getting enough sleep, eating slower, letting go, trying not to worry as much, facing a test without anxiety, meditating, reflecting, taking a break, being kind to yourself and others, volunteering…


Volunteering at Cradles to Crayons last spring!


Ice skating with two of my bests! We’re pros.

What does being healthy mean to you?

Happy Healthy Monday!



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Preamble to the Constitution of the World Health Organization as adopted by the International Health Conference, New York, 19-22 June, 1946; signed on 22 July 1946 by the representatives of 61 States (Official Records of the World Health Organization, no. 2, p. 100) and entered into force on 7 April 1948.

The 411 on Strength Training- Part Four of the Food for Your Heart and Soul series

8 Feb

Are you a runner who only runs, a dancer who only dances, a die hard 7 day a week spin class taker, or someone that enjoys breaking a sweat on the elliptical every day and never ventures to the weights?

If you answered yes to any of the above, this post is for you!

Cardiovascular exercise such as running, dancing, cycling, the elliptical, is one of the most important ingredients for a healthy body.

Muscular strength is another essential part of the recipe.

The body will reap many benefits when both are mixed together in the same exercise plan.



Why is strength training important?

Strength training helps people with every day activities such as lifting heavy things- a 32 pack of bottled water from BJ’s or Costco’s for instance. It also helps maintain weight, because when you build muscle, you burn calories throughout the day, even when you’re in front of the TV. Next time you settle in on the couch and are feeling guilty for lounging and in my case, watching The Real Housewives or something, DON’T, remember you’re burning calories. With regular strength training, your balance will also be rocking. This helps prevent injury. Hello to all of the runners out there who are reading this! Strong muscles also lower a person’s risk for type 2 diabetes, osteoporosis, and obesity. Solid, huh?



Types of muscle strength training activities:

Using your own body weight, weights, weight machines, resistance bands are a few of the ways that you can incorporate strength training into your workout routine.

Today, there seems to be a type of strength training class offered for everyone. Body Bar, Body Pump, Lean Conditioning, TRX, and Kettlebell are a few of the ones that come to mind.

Not one for classes? Don’t let the meat-heads in the weight room intimidate you! They’re harmless, I promise! No gym membership? At home muscle strengthening workouts are just as good as if you were at the gym!



How many days a week should I strength train?

Each major muscle group should be trained  2-3 days a week. Major muscle groups include chest, shoulders, upper and lower back, abdomen, hips, and legs. Always, always, always give muscles 1 day to recover before training again. For example, if you did a full body workout on Monday morning, wait until Wednesday morning to train again.

For more information on exercise plans, click here. This will bring you to part 2 of the series, Penciling in a Workout.

How many strength exercises should I incorporate into a single workout session?

It is recommended that 8-10 exercises are included and involve more than one muscle group. For muscle development, each exercise should be done for 8-12 repetitions/ 2-3 sets. Your muscles should be fatigued at 8-12 repetitions and you should feel like you can’t do anymore. If you can do more, the weight you are using may be too low. Rest for 2-3 minutes in between sets.

(ACSM, 2010, p 169-170)

What is the difference between a repetition and a set?

A repetition is one complete movement of a single exercise. For example, doing A and B below for only one time.

A set is a group of consecutive repetitions. For example, doing A and B below for 12 times.

(NASM, 2012, p 338-339)



Why is muscular strength important to me?

Muscular strength is important to me because I want to keep my bones strong for life and lower my risk for osteoporosis. Kelly Ripa and Elisabeth Hasselback are two of my role models when it comes to working out and strength training. Have you see their arms? Goodness gracious. They inspire me day in and out. Strong is the new skinny.



Today, I encourage you to incorporate a strength workout into your exercise plan if you do not have one already. Please always check with your doctor before beginning or doing any type of exercise program!

Who is your fitness role model?
What’s your favorite strength class or strength exercise?


ACSM. (2010). ACSM’s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams & Wilkins.

NASM. (2012). NASM Essentials of Personal Fitness Training. Philidelphia: Lippincott Williams & Wilkins.

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