Healthy On-the-Go Lunch Idea

I am always on the go.

Having quick, dishes-free lunches is essential. I am also in college and can’t afford going out to eat everyday (even though sometimes I do..oops).

So for me, this quick, inexpensive, and healthy lunch is a life saver.

I will call it: The Greek Spinach Wrap (only because there is tzatziki in it lol)

So what are the ingredients?

  • spinach wrap
  • tzatziki sauce
  • chicken or turkey
  • choice of lettuce
  • banana peppers
  • avocados (optional)
  • cucumber

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Why do I love it?

First of all, it tastes amazing with like no effort what so ever.

Did I mention no dishes? (I wrap it in tin foil)

It’s pretty healthy

Easy to make

Not a basic sandwich

You can switch up the ingredients and it will most likely still taste bomb

It’s not that messy or loud to chew (very important because I usually eat in class- yes I’m that person)

Please try and let me know what you think 🙂

Thanks for reading, have a happy and healthy Tuesday!

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Gymtimidation – Why Do We Get It?

Omg, I feel like everyone on the face of the planet has experienced this- Gymtimidation.

Why do we get it? I mean we go to the gym for noble reasons – self betterment, to boost our moods, or to work off stress. Shouldn’t we just be proud that we’re at the gym? 

It’s funny too because we’re all thinking that people are judging us when really we are just judging ourselves!

So confession – I went back to the gym yesterday (it had been almost a week). I used to go to the gym every single day with out pause. I had the same routine down- run on the elliptical for 30 minutes and then do some crunches and call it a day. I was scared to branch out and try something new because I had these workouts to a T. When summer came, my free school gym membership was no longer valid, and I did not go to the gym ONCE.

Now that school’s back- I’ve gone to the gym a few times, but I have mostly been doing youtube video workouts, which I highly recommend if you can hold yourself accountable that way. Anyways, when I work out at home I can do whatever I want. I’ll notice myself laughing when I look funny doing a workout a certain way, but continue to do it regardless.

Thinking about how freely and excited I am to workout at home, while I was at the gym yesterday, made me realize:

I’m going to the gym for me.

Oh that person thinks I run funny?

I think that too. It’s hilarious.

But I am here for me not to impress you.

I’m here to become the best version of myself.

I will push boundaries and enjoy this time at the gym

why?

Because this is for me. No one else.  

Thanks for reading. Do you and be less hard on yourself! When in doubt- laugh it out!

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Changing Your Relationship with Food

What’s the perfect diet?

What can and can’t you eat?

How many calories are in that?

Our relationship with food has become exhausting. We constantly beat ourselves up for not being perfect and punish ourselves as a result.

I’m not an expert on the perfect diet, by any means, but I have found a few people who have inspired me to think about food in a new way:

The first is Michael Pollan.

I discovered him on the Oprah’s Super Soul Conversations podcast.

The episode is “Conscious Eating” 

Michael Pollan’s philosophy is that, “three times a day we get to express our values through food.” He believes that we have let convenient foods take over our diets and that this is making us unhealthy. He talks about the power of cooking your own food and knowing exactly what you put into your body.

Read: Michael Cohen’s 7 Rules for Eating.

If you don’t have the podcast app, here’s the audio from it

The second is Mel Wells.

I discovered her on the Earn Your Happy podcast.

The episode is “231: How Healing Your Relationship with FOOD Can Help You LIVE A FULFILLED LIFE” 

Mel’s philosophy is that releasing our need for control around food is the key to having a better life. She emphasizes the importance of listening to your body, letting go of strict rules, and understanding that sometimes our cravings are not actually for the food itself but for some kind of change in our lives.

I summarized her ideas quite a bit, but the podcast I shared with you will do a good job of filling in the gaps and make more sense of the philosophy.

Here website is linked here.

Highly recommend her video as well-

 

Let me know what you think. Thanks 🙂

Diving Deeper into: Love and Kindness Meditation

Love and Kindness

In my “Curious About Guided Meditation? Here was my Experience .” blog post, I talked about how impactful the love & kindness practice portion felt- at one point it even had me in tears.

Since this day, I’ve been eager to learn more about this whole Love & Kindness Meditation thing: what it is, the benefits, and how to practice it on my own time. So here is what I’ve found-

What is LKM?

“Put most simply, Loving-Kindness Meditation (LKM) is the practice of cultivating the feeling of universal love – love for all beings, as opposed to personal or romantic love. This is typically done by directing well-wishes towards yourself and others. In Buddhism this is known as Metta, or compassion meditation.” Source here. 

Benefits:

Increases energy

Increases positive emotions & decreases negative emotions

Decreases migraines

Decreases PTSD

Activates & increase empathy

Increases compassion & social awareness

Curbs self-criticism

Better sleep habits

A calmer mind

Brightens complexion

Source 2 + Source 3

How to practice Love & Kindness Meditation in daily life

Here’s one method.

Begin by finding a quiet place, close your eyes, and begin by picturing yourself and say the following-

  1. May I be happy.
  2. May I be safe.
  3. May I be healthy, peaceful, and strong.
  4. May I give and receive appreciation today.

Once you have done this, think of someone you love. picture them in you mind’s eye, and say (in your head or out loud) the following-

  1. May you be happy.
  2. May you be safe.
  3. May you be healthy, peaceful, and strong.
  4. May you give and receive appreciation today.

Repeat this step for everyone you have ever loved, then for someone you feel neutral towards, then someone you don’t particularly like, and end this meditation with picturing the world and do the same.

More information about how to perform meditation here.

 

I hope you learned something new from this post.

This is definitely something I will be putting into practice in my daily life.

Thanks! 🙂

 

 

 

 

 

Curious About Guided-Meditation? Here Was My Experience.

I walked from the chilling outdoors into a warm, welcoming house. Candles were lit, tea was made, fuzzy blankets were laid out for anybody who wanted one. I was greeted with kindness and a smile when I stepped inside. 

There were three people in the class other than the instructor and me.

We all picked a chair for our relaxation practice. I picked a red chair- one of those that you can rest your head on the sides of. I grabbed a soft purple blanket and reclined my chair. 

The meditation began. It was delivered in three different sections: guided relaxation, imagery, and love and kindness.

Guided Relaxation

In this section, the class was instructed to tighten parts of our body and release them. We started from our toes ending at the top of our heads.

“you may feel like you are melting into your chair” “release all the tension, let go”, our instructor told us gently.

Although worries about my day and future came in and out of my mind, I felt very relaxed. Deep breathing, heavy body. I don’t know if I could’ve gotten out of my chair at that point.

Guided Imagery

In this part, the instructor read a story to us and guided us through it.

In this process, a lot of the story’s details were up to us. It was a guided imagery that had us envision our inner self.

“What colors do you see?”

“What is being said?”

“ What do the people look like?”

This was the hardest one for me. I kept switching what I was seeing because I kept overthinking what I was supposed to be seeing instead of just letting the images flow. I think this part takes a lot of practice. 

Love and Kindness

The was the last part..now this part made me very emotional.

The instructor guided us to imagine two people on either side of us: it could be a family member who you know loves you unconditionally, a trusted friend, or a spiritual being who you know protects you. 

You imagine them sending you love and then you send them love back. This overwhelmed me with emotion. I’m not sure why.

Afterwards, she guided us to picture all of our loved ones (past and present) surrounding us and doing the same thing- getting their love and sending love to them.

We also had to do this with two other groups of people in our lives- people we felt neutral about and someone we didn’t particularly like.

At the end, she had us picturing the world and giving it a hug and wishing everyone love and happiness. I can’t describe how I felt in this moment- almost as though a weight had been lifted but again it was indescribable.

What do I think about guided meditation?

I think everyone should definitely give it a try. It feels really good and even if you try once it can give you tools to practice meditation on your own.

My favorite by far was the love and kindness at the end. This is one I want to put into my daily practice. I think depending on what you want to work on in your meditation one type might resonate with you more than others.

If you have any questions about the process definitely ask and if you have done one yourself I would love to hear what your experience was like!

Interview with a Yoga Teacher

Have you ever gone to a yoga class or thought of attending one? I went to my first ever yoga class a couple of years ago and was totally shocked to find out that there was more than one form of yoga. Being curious to learn more outside of the classroom, I decided to interview a yoga instructor that I know. Enjoy!

What made you decide to start yoga?

“I always enjoyed yoga but never took a full yoga class until this past January. I started at core power, and I ended up getting a yoga scholarship because I was working there as a part of their work for trade program. ”

What parts of yoga do you enjoy most?

“I like what I learn in yoga. The skills that you learn on the mat can transfer off the mat like self confidence, resilience, and working through challenges.”

So why teach instead of just attending class?

“I wanted to deepen my practice and I know you learn more about yoga philosophy and alignment through becoming a teacher. I wasn’t sure at first about teaching. I was a bit hesitant. But I’m glad I did because now having gone through the training, I know its something I really enjoy doing.”

What was the training program like?

“I did the 200 hour training. We met for 8 weeks 3 times a week in the evenings. On top of that, we had to take 60 yoga classes as part of the certification.”

What was the biggest challenge you faced?

“Public speaking! Learning to speak in front of a room full of strangers for a full hour.”

What advice would you give someone who is going to their first yoga class?

“Know that no one else is looking at you and that any amount of the pose that you’re doing is still the pose. Even if you don’t look like the person next to you, you’re still doing it. Know that everything is optional. As long as you’re breathing, you’re doing it right. Take a break when you need to and listen to your body!”

….advice to someone who wants to become a teacher?

“DO IT! TAKE THE TRAINING! It’s fun- it’s a financial investment so make sure it’s a hobby you want to invest in and know you probably won’t pay off the amount you paid for the training from teaching alone.”

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Yes, this new yoga teacher is my sister lol.. I’m so proud of her! If you’re interested in joining a yoga class join hers at the YWCA 8am on Tuesdays 🙂

No gym? No problem. Here are 7 Fun Neighborhood Workouts

Stairs! Find a set of stairs and get in the zone.

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Hills! Put on your pump-up playlist on and get excited.

Live near a coffee shop? Run or bike there and get your day started early.

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Grab a basketball, tennis racket, or soccer ball and get playing. Make it fun!

Resistance bands! Find a reliable pole and enjoy the fresh air while getting your strength up.

Find a quiet spot, bring a mat, and practice some yoga.

Invite a friend to go for a walk. Gossiping and walking makes for lots of steps!