Tag Archives: Yoga

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.



Healthy Monday on Twitter

Healthy Monday Facebook

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!



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!

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! 🙂

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:

“Don’t Phunk with My Heart”-Part Three of the Food for Your Heart and Soul Series

1 Feb

The Food for Your Heart and Soul Series posts are based on the National Wellness Institute’s 6 Dimensions of Wellness (Physical, Emotional, Intellectual, Social, Occupational, and Spiritual). Ideas for posts based on these dimensions, are always, always welcome!



Since today marks the beginning of heart health month, I thought it would be appropriate to give a shout out to a muscle that keeps us running, literally.

Heart disease is the leading cause of death in America. Although it can’t always be preventable if there is a family history for example, there are ways that you can lower your risk, such as with daily exercise, eating right, and practicing techniques to lower stress!

A great way to kick off this month is by being aware of your numbers. Make an appointment with your doctor if you are unsure of your numbers! This is beneficial to anyone and everyone!

The American Heart Association recommends the following target numbers:

Test: Blood Pressure
Recommended: Below 130/80 mm Hg

Low down on what the numbers mean:



I’m always using the blood pressure machine at my local grocery store!

Test: BMI
Recommended: 18.6-24.9 kg/m2

Calculate your BMI

Test: Cholesterol
Recommended: Total, less than 200 mg/dL; LDL (bad), less than 100 mg/dL

Test: Triglycerides
Recommended: Less than 100 mg/dL

See the full chart on Target Numbers and please discuss your numbers with your doctor!

For more information on the heart check out the American Heart Association website!

Today’s yoga: “Studies have shown that meditation, prayer, yoga, biofeedback, and other mind/ body techniques can lower stress levels and reduce heart attack risk (Keough, 2013, p 50).”

Source: Keough, J. (2013, Winter ). The Heart of the Matter. Yoga International . Himalyan Institute.



Penciling in a Workout- Part Two of the Food for Your Heart and Soul Series

26 Jan

One day while watching the tube, Kim Kardashian was talking about working out, probably on E!  news or something. I hope you just didn’t stop reading because I mentioned a Kardashian! During her interview, Kim said she schedules her workouts as appointments, just like she would with her doctor or hairdresser.

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Whenever I think of a workout now, I think of it as an appointment, doing something good for my heart and soul. This is especially helpful on days I just don’t feel like working out. Thank you, Kim!

This is how I break my weekly workout appointments down. I’ll start with tomorrow, Sunday.

Sunday: cardio- with the sun setting earlier during these winter months and getting home in the late afternoon from work, I don’t feel comfortable running in the dark. On Sundays, I do an hour on the Pilates Cardio Rebounder. It’s always good for the mind and body to mix things up though! Boredom prevention! 😉

Monday: upper and lower body strength routine – more focus on lower body

Tuesday: cardio- outside run

Wednesday: upper body strength routine

Thursday: outside run

Friday: upper and lower body strength routine

Saturday: off- I usually sneak in a yoga sesh! Off days are so important for your muscles to repair so that by your next workout, you’ll feel refreshed and ready to go!

On most days, I also practice yoga anywhere from 5 minutes to an hour. You can read more about my yoga journey in my post My Love for Yoga and Yogurt. This weekly schedule was created using the U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Adults.



Author’s Notes

When I started lifting weights and body resistance exercises, I’m not going to lie, it was hard! But, I didn’t give up, I was determined! I could barely do a push-up. I guess my upper body strength was almost zip, zilch, nada! Now, when I do push-ups, I want to do more because I think of when I couldn’t even maneuver my body up and down. I even challenged a co-worker at work today to a push-up challenge because he didn’t believe I could do them. I can’t wait to prove him wrong! All in good fun of course! 😉



Click here for step by step push-up directions. Push-ups target your arms, chest, and shoulders.

My workout schedule took trial and error. I had to make arrangements to figure out what worked for me and my life. I’m still constantly making changes when things come up.

If there are days when you find yourself wishing there was more than 24 hours in a day so that you can get a workout in, always remember, a walk around the block is better than no movement at all. 🙂

How do you stay on track with your workouts?

I hope everyone is having a wonderful weekend! It was a snowy one here! Last night, there was a beautiful snowfall. The snow was sparkling!

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This is what a local newscaster said:

“Did you notice how the snow seems to sparkle tonight? Thank the bitter cold. Because temps are so low, the freezing process gives the surface of the snowflakes a flat shape with a shiny surface that reflects light. In higher temps, a snowflake has more of a fuzzy surface. The moon is nearly full, so there is plenty of light to reflect off the shiny surfaces of the snowflake. “Sparkle Snow””

Peace 🙂

A Bond that Never Breaks

23 Jan

Hey everyone! I’d like you to meet my older brother, Chris:


In this picture, he’s in his dream habitat, Costa Rica. Chris is the most calm, cool, and collected person that you’ll ever meet.

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We had so much fun growing up together.

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Chris was my playmate.

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My partner in crime waiting for Santa.

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My person to share adventures with always.

Chris, I am looking forward to the ride to come!


Happy Birthday to my amazing brother! Thank you for all you do each and every day!

Happy Birthday to all who are celebrating a Birthday today! Today is your day to shine!



Make a wish!!

What is one of your Birthday traditions?

I’d like to dedicate the yoga practice I am doing this evening to everyone who is celebrating a Birthday today. The focus of this yoga session is on the hips.

Before I finish, I have to share some exciting news! After the Ivy League nominated me for the The Versatile Blogger Award! You have to check out Meghan’s blog. She rocks! Please look forward to 7 things about me in my next post.

**Breaking News (the good kind of course): This weekend, I am going to a Healthy Food Party at a friend’s home. I have always wanted to go to and do something like this! In my next post, I’ll be sharing what I am making. Please look forward to a recipe with no other than Greek Yogurt!

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