Tag Archives: Healthy Monday

Eating 4 Real

4 Mar

Today has been one of those I put the milk in the pantry instead of the refrigerator kind of days. Thankfully I caught myself and could blame it on Monday! I know I’m going to sleep well tonight! Anyway, today we celebrate and recognize Healthy Monday, which means it’s time for the Healthy Monday tip! Let’s go.



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March 4
Go the Whole Way
Don’t depend on multivitamins to cover gaps in a poor diet. These isolated vitamins and minerals
don’t provide the complex nutrient interactions of whole, unrefined foods. Unprocessed vegetables,
fruits, whole grains, nuts and beans contain the antioxidants, phytonutrients, fatty acids, fiber and
more that our bodies need to function at their best.
This week take one or two of your favorite processed foods and give them a whole foods makeover.
Choose whole grain rice and bread over white, make a fresh fruit smoothie or replace instant soup
with a batch of fresh vegetable soup. You’ll still be eating the foods you like while enjoying a nutritional boost!”
Whatcha’ think of today’s tip? I know sometimes it is hard to make a switch from processed foods and give them a whole foods makeover, especially in a college dining hall or workplace cafeteria, where there are not always whole food options. Are there ways that this can be manipulated? Would you choose organic if this were an option?
Four of my favorite clean eating ladies that inspire me to eat real each and every meal:
1. Registered Dietician Michelle Dudash exposed me to the wonderful world of healthy living blogs. I even won a more than generous California Raisins giveaway off her site. Her recipes are fun, fresh, and fabulous!

Michelle’s Quinoa and Black Bean Cakes with Cumin & Chile



2. Whole foods guru Tosca Reno introduced me to clean eating as a way of life.
Tosca’s Eat- Clean Egg Salad
3. Stiletto Chef Candice Kumai makes healthy foods hot. Who knew an avocado could be sexy?
Candice’s Simple Raspberry Lemon Zest Scones
4. My favorite online celebrity yoga teacher Tara Stiles does the healthy in the kitchen too!
Tara’s Vegan Mac & Cheese
I can’t not mention Tara without sharing one of her yoga practices!

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!



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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!

“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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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.

Breathe in on Four, Out on Four

6 Feb

When I’ve been told that I appear calm in times of stress, I’m usually feeling just the opposite on the inside. Stress comes a little bit too easy for me, so when I saw the Healthy Monday tip of the week for January 28th on Finding Peace with a Pen, I took it as a great opportunity to hone in on what causes me to fret.



January 28th happened to be my first day of Graduate school. It was an icy, cold, and dreary day. I planned on leaving my house at 3:40pm for my 4:15pm class, so I’d arrive calm, cool, and collected. Haha, sorry I just had to laugh. After working in the morning, the errands I was running took a little longer than expected.

At 3:45pm, I was running around my house like a crazy person trying to get my class materials together. I kept telling myself, even if I leave at 3:5o, I’ll be fine.

4:05pm: Arrived downtown. I was only a few blocks away from where I needed to be and oh shoot traffic was at a complete stop.

4:09pm: Okay, what the heck is going on?

4:11pm: I see police cars and a dented up car. It appears everyone is okay.



4:17pm: Crawling with traffic.

4:23pm: Can finally make a left at the light.

4:25pm: No parking in side lot, but found a parking space in the back lot.

4: 29pm: I’m surprisingly calm as I turn the door knob to my classroom.

4:30pm: My professor just finished taking role.

I really lucked out!

When I’m late for something, I typically freak out a little. Rather, I took it as a it is what it is situation. There was absolutely nothing I could do about being late. I was proud of myself for not worrying. This was a good start to a less stressful week.

Then, as the week progressed, the Lindsay who likes to bite off more than she can chew made an appearance. I have a hard time finding balance between school, work, family, and friends, despite the fact that my planner is my BFF. I completely exhaust myself emotionally and physically. Last week, I felt like I needed to have my  Epidemiology textbook in front of me 24/7, be an all-star worker by covering for my co-workers when they asked, have the next 5 years of my life mapped out, and have an internship lined up for the summer- which I would really love  (I sent out a couple of apps today!).



This past Monday, when I was sitting in my class, the lecture was on the material I had been breaking my back to understand. I let out a sigh of relief. A solution to this problem would be to set aside time each day to study for my classes so I don’t drive myself up a wall and leave time during the week to meet with my professors if needed. Time for myself, with friends and family is only going to make me feel and do better!



A few other solutions are to say no when I really don’t want to do something, taking it one day at a time, making lists and crossing things off as they come and go.

Gosh, I don’t know what I would do without working out, yoga- which can be both a meditation practice and workout, or the support from my family and friends, all of which are my ULTIMATE stress relievers.



New can be so overwhelming. I don’t want to stress, especially while I’m in Graduate school. I shouldn’t be looking at the material as work, but rather as an activity to better myself and career.

What do you do for stress relief?

Today’s yoga:

Healthy Snack Combinations for Your Healthy Monday and Week!

4 Feb



This week’s Healthy Monday tip:

“February 4
Snack Smart, Snack Simple
Snacking can boost nutrients and help you eat less at mealtime, or it can add unnecessary fat, calories
and sodium; it all comes down to what you choose. When selecting a snack, stay away from
pre-packaged cookies and chips: even portion control bags are full of empty calories and additives
that will leave you feeling hungry later.
This week, swap your usual snack for fresh fruit, raw veggies, nuts, raisins, low-fat yogurt or plain
popcorn. These low-calorie alternatives will help keep you satisfied until your next meal.”


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Throughout the day, I like to keep my metabolism humming with snacks that will keep my energy levels high. I aim for three snacks a day in between meals, a couple of hours after breakfast, lunch, and dinner. I always try to have something with healthy fats such as seeds, complex carbs such as whole grains or fruits (something with fiber), and protein to hold me over.

A few snacks I’ve been loving lately are:


Chobani Greek yogurt with flax seed. I like to mix in pumpkin seeds, raisins, and mini chocolate chips sometimes too!


A Coco Loco bar spread with I.M. Healthy SoyNut Butter heated in the microwave with a clementine.


A few of my favorite bars to keep with me in my bag. In the mix are Luna, Enjoy Life Coco Loco, Clif Kid Z Bar (definitely not just for kids) and Nature’s Path Organic Pumpkin-N-Spice.


A baggy or bowl full of popcorn with soy nuts and raisins.


A banana and hard-boiled egg. Have you tried bananas mashed with cinnamon? SO good! I sprinkle Truvia on top too.

Do you snack throughout the day? If so, what snacks are you loving?

Happy Healthy Monday!

A Complete Meatless Lunch and Dinner to Go

3 Feb

Going out to restaurants is one of my favorite things to do with friends and family. I’m loving seeing more and more healthy options every time I’m out, but, when it comes to when I need to have a lunch with me or buy a lunch, and I’m just by myself, I’m always using my favorite celebrity chefs lunch tote to carry a homemade breakfast, lunch, or dinner for later.


Rachael Ray gives the word lunch box new meaning!

After a Whole Food’s trip on Friday, I whipped up two Easy Peasy Lemon Squeezy meatless meals using these two ingredients for my complete protein:



For lunch I made a let’s see how else I can incorporate this chile into a meal today chile sandwich:



The inside included kale, chile, Chobani plain non-fat Greek yogurt, avocado, tomatoes, and sunflower seeds. I used Ultimate Grain All Natural Whole Grain Heart Healthy bread.


For dinner, I used both the chile and sunflower seeds again in a salad of a chopped baked potato, kale, strawberries, pineapple, raisins, tomatoes, broccoli, cauliflower, avocado, and Chobani plain non-fat Greek yogurt.




Other forms of meatless complete protein include: tofu, quinoa, peanut butter spread on whole wheat bread, rice and beans, seeds and beans (as in this post), and hummus and pita bread.

What’s your favorite meatless complete protein?

For more on complete protein and why protein is important for the body, click here.

Be sure to check out Meatless Monday on Twitter and Facebook!

Tomorrow I’ll be sharing the Healthy Monday tip for the week of February 4th.

I hope everyone had a great weekend and enjoyed the Superbowl!

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