Tag Archives: Healthy Eating

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! 🙂


Gold Star

25 Feb

Dear Brain,

Tonight I will study who wore what at the Oscar’s over relative risk and randomization and the latest and cute gym hair looks over prevalence. Yes, I love you Public Health, but we need a break.


This afternoon, I took my very first Graduate school exam, a scary thought to me alone in and of itself. Pacing myself for this test was thrown out the window last Monday when we found out the test was going to be on eight chapters, 2 we had not fully covered. I put my game face on along with my war paint. It was me and Epidemiology against the world from last Monday until today.

At noon today, I was home from work and quickly changed into some sweats. Lunch was crunch time. By about 2:30, I reached my full saturation point and decided to chill. I made myself a nice dinner to look forward to for when I came home:


A sweet potato with Chobani Non-fat Plain Greek Yogurt with Amy’s Chile, avocado, and chicken, kale, tomatoes, sunflower seeds, strawberries, pineapple, and raisins.

I also put on an outfit I would feel confident, comfy, and test ready in.


This is my favorite sweater in the whole wide world from the Loft.

I left early from home and arrived to class with plenty of time to settle. When I took my seat, I partook in conversations about being nervous, but my professor was sure to ease our nerves which was definitely comforting. The professors really want the best for their students! I love it! After I finished taking the test, I felt good about all of the hard work I put into studying for it and realized I knew a lot more than I gave myself credit for knowing. I give myself a gold star for getting through my first exam.

What would you give yourself a gold star for today?

Tonight I have a date with my pillow, a book, and my dreams.

Sweet dreams and don’t let the bed begs bite. 🙂

Happy Healthy Monday!



Healthy Monday on Twitter

Healthy Monday Facebook

This week Healthy Monday’s tip is all about SMART goals!

“Revive your Routine

Having a consistent fitness routine is the easiest way to make activity part of your daily life. When

planning your exercise, aim for SMART moves (specific, measurable, attainable, realistic, timely):

pick a time, place and activity that fits into your life and stick with it!

Find three places in your schedule this week where you can fit fitness. It may be in the morning,

during your lunch break, before dinner or in the evening. Recommit to these times at the end of the

week, or adjust your work-out schedule if need be.”


Ignore where she says Holiday season! Thought this was a great and quick yoga!

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 🙂




Healthy Monday on Twitter

Healthy Monday Facebook

Five for Friday

15 Feb

1. One of the reasons I wanted to be an elementary school teacher before I settled in on exercise science and health promotion, was to celebrate holidays. Holidays are special to me because I always love an excuse to get together with others, they’re fun, and make life exciting. Yesterday, I really wasn’t expecting anything for Valentine’s Day, I was just plain enjoying saying Happy Valentine’s to others, smiling when I saw flowers being delivered,  reading posts and seeing what others were up to. At the end of the day, to my surprise, I received some Valentine’s of my very own. 🙂


2. For Christmas, my brother and sister-in-law gave me money towards 20lb weights. This week, I finally ventured out to the Sporting Goods store. I waited so long because I thought I could find a deal, and whenever I did find one, I would end up forgetting or not being able to make it to the store before the sale ended. All in all, I feel very accomplished that not only I went out and bought them, but have used them in two workouts! I have officially upgraded from 15lbs to 20lbs!


3. I have not been able to get enough of Ginger tea!


4. Favorite Recipe:


Lindsay’s Barbeque Black Bean Chicken Rice

Serves 1-2

You’ll need a medium sized bowl to mix ingredients.

  • 3/4 cup Steamfresh Brown Rice,
  • 2 1/2 Tablespoons of Chobani Plain Non- Fat Greek yogurt
  • 1 1/2 Tablespoons of Annie’s Barbeque Sauce
  • 1/4 cup Whole Foods 365 No Salt Added Black Beans
  • Avocado slices
  • Carrots
  • Harvestland Grilled Chicken Breast Strips
  • 1 wedge of Laughing Cow Light Creamy Swiss
  • Chopped Tomato
  • Chopped Broccoli
  • Garlic and pepper to taste

A salad with strawberries and clementines on the side! The citrus fruit added the perfect zing!

Variations: Rice mixture would work well on a whole wheat wrap too! Instead of using chicken, tofu would be a great alternative!

5. Yoga for energy, a heart pumping workout, and improved flexibility! Enjoy!

This was the perfect study pick me up!

I enjoyed this power yoga because it incorporated poses I haven’t practiced in awhile.

Flexibility is something I’m looking to improve.

Please always check with your doctor before beginning or doing any type of exercise program!

TGIF! Have a great weekend everyone! I know I can’t wait to catch up on posts! 🙂

7 Facts & Tomato Soup

24 Jan

Thank you again to Meghan at After the Ivy League for nominating me for the Versatile Blogger Award! It is an honor! For this award, I am suppose to share seven facts about myself. Here we go! 🙂
Versatile Blogger Award

Seven Facts about me:

1. Tea is my comfort. When I don’t have tea with a meal, I feel as though a food group is missing. Lately, I’ve been enjoying: Decaffeinated green tea, Black Tea, Chamomile tea, and Celestial Seasonings Candy Cane Lane. My pantry is still stocked with Candy Cane Lane since it is only offered for such a short time during the year.


Right now, I’m enjoying a cup of Tazo’s Calm Chamomile. 🙂

2. The summer before my senior year of High School, I knocked learning how to surf off of my bucket list. Hang 10 baby.


3. Unbeknownst to my college friends and co-workers, I was involved in theater during high school. I started singing lessons in the 8th grade, because I wanted to be the next American Idol.

LEScan 130230002

That’s me in the blue shawl wrapped around my head as a pauper in Les Mis my sophomore year of high school.

4. When I was 16, my hormones got the best of me, and I suffered from severe acne until mid-way through my freshman year of college. I tried everything from non comedogenic products, over the counter medications, meditation, and eating a healthier diet free from grease and junk. Although my insides were thanking me for being less stressed and eating more nutritious, my skin remained problematic. I wanted to hide under a rock. I always felt like people were looking at my face and I would actually avoid going out. After a lot of thought, my dermatologist prescribed me Accutane. It was a long process, but my face healed. Today, I only have minor scarring.

Lesson learned from this journey: Your friends and family will love you no matter what. Today I would tell my teen self to stand up tall and not hold back, because you’re beautiful whether you know it or not! People who make fun of someone for the way that they look need to take a step back. They’re not worth the time. It’s all about karma. From this journey, I learned a ton about health, one of the reasons I changed my major to Exercise Science and Health Promotion.

5. Throughout the day, I eat yogurt in some shape or form for breakfast, lunch, dinner, and in snacks. When on vacation in August, there was no Greek yogurt in site. I could feel the sadness of the Greek gods. One day, while walking down a street of stores, I stumbled upon a little market. I kept telling myself not to get my hopes up as excitement built inside of me. Venturing to the refrigerator section, there was a Peach Chobani waiting for me in its glory. It was the best Greek yogurt I ever had.



6. On Monday, I begin a new chapter of my life. At 4:30pm, I’ll be sitting in my first Graduate school class, working towards a Master of Public Health. When I think about it, I feel excited, anxious, and a little nervous. Physically and mentally, I feel ready to take on the challenge!

7. In college, I passed a Whole Foods to and from school. Frequently, I found myself turning into their parking lot, parking my car, and walking through their doors. There is something about the Whole Foods experience that is calming, making you want to go back for more.



My nominations:

Alex at The Run Within

Emily at The Good Era

Cindy at Clean and Green Nutrition

Grace at Practicing Grace

Nikki at Scientifically Nutritious

Nicole at Health Advocation

Since I’ve started blogging, I’ve really enjoyed talking healthy with Alex, Emily, Cindy, Grace, Nikki, and Nicole! They are walking examples of wellness and share great healthy recipes and or exercise tips! Be sure to check out their pages and hard work!

Big congratulations to the blogs I follow below for being nominated on Meghan’s page:

Kate at Quarter Century Southern Living
Alex at Cookie Dough Katzen
Carrie at Fitness and Frozen Grapes

Well deserved! 🙂

Unfortunately, the Healthy Food Party I was going to this weekend was postponed. 😦 But I still did a little healthy cooking in the kitchen today!

After much research on blogs, Pinterest, and other websites, I found an easy recipe for a Winter Tomato Soup on Women’s Health.

I made the Winter Tomato soup this afternoon and it was super easy to make just as Women’s Health said. It would be great with a grilled cheese sandwich too. I already know what’s on the menu for my lunch tomorrow. 😉

Winter Tomato Soup

Prep time: 5 minutes Cook time: 25 minutes

1 tsp olive oil

1 small onion,

diced 2 cloves garlic, chopped (or 1 tsp jarred chopped garlic)

2 Tbsp no-salt-added tomato paste

1 tsp sugar- I used Sucanat

1 tsp thyme

1 bay leaf

2 cans (14.5 oz each) no-salt-added diced tomatoes, including juice

1/4 c fat-free milk- I used 1%

2 Tbsp plain nonfat  Greek-style yogurt
1. Heat olive oil in medium saucepan. Cook onion and garlic until soft, about 5 minutes. Add tomato paste, sugar, thyme, bay leaf, tomatoes, and 2 cups water. Stir together and bring to a boil. Reduce heat and simmer about 20 minutes.


2. Remove bay leaf. Use a handheld blender to puree the soup in the saucepan, or transfer soup to a food processor or blender. Puree until smooth. (If you’re using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

* Rather than pureeing in a blender, I mixed the contents with a whisk.


This left the soup with a nice consistency. I would call it a chunky tomato soup. I enjoy my soup either way, and tonight, I was in the mood for chunky tomato soup. My family gave the recipe two thumbs up too!
3. Heat milk in microwave for 30 seconds to warm, and then stir it into the pureed soup along with yogurt. Mix well. Add salt and pepper to taste, and serve.

Makes 4 servings. Per serving: 76 cal, 1.5 g fat (0.2 g sat), 14 g carbs, 43 mg sodium, 3 g fiber, 3 g protein

Do you have a favorite winter soup?

Beauty in Strength

Enjoying a healthy, active, & balanced lifestyle with a love for wholesome, natural foods & fitness....Strong is Beautiful.

kelsey runs

my journey to the finish line

Luv What You Do

Balancing a Busy Life with a Healthy Lifestyle

Fitness and Frozen Grapes

Sweating, eating, and living my life as a young college graduate

green tea, red wine

let's get physical.

The Zen Kat

Or at least a Kat trying to be Zen

Clean Eating Veggie Girl

Cooking, Dining, and Living Life as a Vegetarian Girl


just a midwestern girl trying to successfully navigate through southern life

The Better Man Project ™

a journey into the depths

Scientifically Delicious

Where healthy living, creativity and science meet

Clean & Green Nutrition

Nutrition Information and Recipes

Intuitively Wise Well-Being

Listen to your body and discover your unique needs.

Churros 'n' Chai

Vegan cooking by a college student: often quirky, always delicious.

Nicole Chamberlin

Lifestyle blogger with a passion for fitness

Let's Spice Things Up

Recipe Reviews, Tips & Ideas from my table to yours!

%d bloggers like this: