The Trend Is Turning: The “Clean Eating” Myths That Have Been Researched

Popular topic today: CLEAN EATING!! Nutrition is such a vital aspect of our well-being, so it’s no surprise that it has become such a focus in recent years. The internet has given us all the power to have more control of the food we eat and how it’s sourced than ever before. No longer do we just have to accept what’s on the back of a packet as being good for us – we can go and check, verify, and even test the claims that people make. But just like most popular subjects on the internet, there is SO MUCH information and it can be so easy to have no clue what is healthy and what is not.  

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Being healthy has always been important but it seems to be at a new level these days. How to be my healthiest self, constantly hearing of new healthy things and needing to try it, “fueling” our bodies, pinning hundreds of healthy recipes that we someday might try, this popular interest in healthy eating developed the over used term, “clean eating”. When this term was first thrown around it was all you would see on the popular blogs, all about living out a life with “clean eating”. It dominated the blogosphere which meant in time, it spilled into traditional media as well. Anyone who cared about their nutrition wanted to ensure that they were doing it in a “clean” way; they wanted to know what foods to shun, and what foods they should introduce into their diets. Honestly, as annoying as the phrase “clean eating” can be, because it is overused so much, what a great annoying phrase it is! Just like everything new, sparkly, and exciting, it was a bit over the top but really, what is wrong with people wanting to nourish their bodies with clean food and having a genuine interest in what they are putting into their bodies? The negative perceptions on clean eating in my opinion is not on actually eating clean, its on the annoying term CLEAN EATING. 

The tide is turning. There has been a backlash against clean eating for awhile now, to the point that some of its most famous proponents refuse to use the term. The reasons for concern are primarily psychological rather than in terms of nutrition (though there are dangers in this sphere, also). The idea that some food is inherently bad – i.e. dirty – is not a healthy way to think about food and not how we want our kiddos thinking of it either. Are we gross or bad for eating a cupcake? NO! Eat the darn cupcake, just do not eat 10 of them a day 🙂 

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Does “Clean Eating” work, or is it bad for you?

It’s not bad for you, but it can be if you take it too far. The idea of everything in moderation is one that applies strictly to clean eating, though people tend to forget that. It is not an all or nothing concept. Many people follow a “clean eating” lifestyle but remember that everyone is human and even those perfect eaters still indulge, just in moderation. 

When someone switches to a “clean” diet, they tend to have to throw out a lot of processed, high-sugar, bad-fat type food. Of course they feel better and lose weight when they do that! Anyone who reduces their intake of highly calorific food and replaces it with something more nutritious is going to feel the better. The benefits of removing processed food from your diet is undeniable. 

Why Change If It’s Not Broken?

This is a natural thing to wonder if you have been adhering to the “clean eating” rules for awhile now. The main problem with diving in 100% with the clean eating process is that it’s expensive; especially when you factor in all those “superfoods” we’re meant to want to eat or drink. It’s also time-consuming, which can lead to occasional fall-off-the-wagon moments when you’re rushed and it’s inconvenient to prepare a meal from scratch. This cycle isn’t eating in moderation which – remember – is the key.

What’s Wrong With Superfoods?

The problem with superfoods (as well as supplements and dietary additions) is that they don’t tend to be that well tested. Without scientific evidence, you can spend a lot of money for a benefit you’re never going to get.

Of course, some superfood, supplements, and dietary additions are indeed everything that they claim to be. The nutritional content of these foods can be checked and verified, or can be a solution to a genuine problem. So not all of these things are bad – in fact, some of them satisfy a genuine need, and shouldn’t be eliminated from your diet.

So Which Are Okay?

Again, it doesn’t have to be an all in, 100%, only taking in clean foods and eliminating everything else. This is not realistic and leads to frustration. If you want to supplement a healthy diet, then there are some foods and additions that can genuinely benefit your diet.

  • We know that chia seeds are high in protein, so they’re a fantastic source if you need a natural energy boost. 
  • Dietary additions such as sulfur crystals and magnesium flakes are also satisfying a need; the issues that industrial farming has brought to the nutrient quantity of our fruit and vegetables. This is a known fact, so using these items to try and replace what has been lost over the years is a great idea. I will say I have not personally tried this one but I had to share the research as it is very interesting. 
  • There’s a pretty great chart here which brings together all of the scientific evidence for the various superfoods. Garlic, olive oil, and omega 3 supplements all score well; superfood staples such as acai berries or alfalfa, meanwhile, are struggling. What?!? I thought acai bowls were an awesome thing, that’s what pinterest and instagram post have shown 😉 

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What Should Proper Nutrition Look Like, Then?

So how in the world do we know what is right and what is wrong? The opinions and research are overwhelming and often over the top. If adhering to the core principles of the “clean eating” movement isn’t the best idea and you don’t need to spend a fortune on unnecessary superfoods and supplements… what do you do?

The truth is that nutrition is a complicated science, which means there is no “one diet fits all” available. Instead, you have to listen to your body, especially if you’re trying to solve a health condition. You could try an elimination diet , which can help you identify the foods that you have an issue with. I was having stomach issues years ago and I used the elimination diet to find out that I have a sensitivity to lactose. 

If you just want to eat well for general health, then many of the principles of “clean eating” are good to follow – there’s just no need to call it clean eating, that might just annoy someone 😉 for the love!  Instead, think of it as proper nutrition and keep it simple! 

  • Plenty of vegetables
  • Not so many fruits, as fruits are notoriously high in sugar.
  • Opt for low-fructose fruits such as blackberries and blueberries if you do want to eat fruit.
  • Grains and nuts should be incorporated into your diet.
  • Avoid highly processed food on a regular basis – it’s fine for an occasional treat, but not for a nightly staple.

And there you have it. Clean eating has, to an extent, been busted. The superfoods that cruised on the back of the movement have definitely – with a few exceptions that satisfy other “need” criteria – been busted. You don’t need to spend a fortune on nutrition to feel and look good; you just have to practice moderation, and never let yourself be convinced that anything is inherently “dirty”. Sometimes we need to step back and just do what works best for YOU and ignore all the newest trends. Do your best, stay realistic, indulge in moderation, and don’t be too hard on yourself! 

Thanks for stopping by today! I hope you have a great first day of summer 🙂

Little Lucy Co. Headwraps

Happy Monday!! How was everyone’s weekend? Is it just me or did Monday come around far too quickly? JoMarie and I spent the weekend at home while Nick was running a baseball tournament and it was so nice to be home and have no schedule. It was a HOT and WINDY weekend so we spent a lot of time inside reading books, trying new foods, and a few short walks. Little miss is changing daily and we are having a blast watching her grow. This mama has been full of emotions with all of the exciting changes Jo is up to right now but as much as I want her to be my small little babes forever, it’s so fun watching her personality develop more and more. I am excited to share some goodness with you today!!

JoMarie received the CUTEST head wraps from Jessica over at Little Lucy Co. You guys, these wraps are honestly perfect. They fit nicely and are not tight at all (Jo has a very large head so I was so happy that these were not tight on her) They are extremely soft, light, and she doesn’t seem to even notice they are on. We fell in love with these little wraps so much, that I wanted to share them with you all. Ladies, hook your little girls up!! Daughters, nieces, godchild, cousins, the neighbor girl 😉 whoever, they are worth it. It’s nice that they are not just in baby sizes either, they have toddler as well.

I loved the personal touch of the package. That always makes such a big difference to me for some reason. A hand written thank you goes such a long way with me and Jessica does a great job. You can find Little Lucy Co. on Instagram and Facebook. You just message Jessica your order and she takes care of you 🙂 The wraps are $10 and if you mention MYGOODNESS10 you will get 10% off your order. I was SO looking forward to our order arriving and it did not disappoint.

I hope you enjoyed this little dose of goodness on this Monday! I hope you all have a wonderful week and remind yourself to stop watering those weeds, it’s time to tend to the flowers! Thanks for stopping by 🙂

Fitting In Your Fitness:: For Moms

I’m learning that being on the go constantly just comes  along with being a parent. JoMarie is still a little babes, I watch my siblings, cousins, niece and nephew who are all involved in activities and their mamas deserve a medal, there are just not enough hours in the day! If you are like me and attempt to juggle your work and home life, you probably struggle to find time just for you. “Me” time?? What is that? This is why our fitness can suffer and in the big picture, causes us to suffer. We all need a good level of fitness just to keep up with our little ones. I’m sure it can feel like a workout just running after those little feet, but that won’t always be enough. What you need is a good plan, and the skills to improvise to make sure you look after yourself just as well as you’re looking after the baby.  I have been pretty creative and have improvised often since beginning to workout again after baby. From calf raises while waiting at the copier to resistant band pulls at my desk, you just do what you can 😉 

Sneaking away and working out at the gym is great, but for me there is that inevitable Mom guilt. Right now, I do not love taking time away from JoMarie, to go workout. Don’t get me wrong, I do it and it is 100% necessary sometimes, but there are other options as well. Did you know that you can spend quality time with your child as well as exercise? Babies love to be a part of our everyday life. All you need to be mindful of is their safety. Stick to activities that work just one part of your body. There are lots of workouts you can try that focus on just the legs, just the arms, or just your core. I had to skip my shoulder worker the other day so little miss loved me pushing her up into the air and slowly coming back down. She giggled away while I got a killer shoulder workout in. WIN WIN! More on this further down 🙂 

Change it up a little so baby can come along too. Use a backpack style carrier or a sling if your baby is still small enough. Walking and hiking can then become a practical activity for you both. You’ll both enjoy the fresh air, and you’ll get an extra workout from your walk by carrying the extra weight of the babes. If you don’t have time to get out and about, try mixing in some cardio at home or at work by walking or running the step. It’s great for the calves, thighs, and ankles! 

Lifting your little one rhythmically can also provide some strength training to help tone your arms (insert this weeks shoulder workout). Even just ten reps before you change the diaper or pop the little one in the high chair for feeding, can work wonders. Do you ever dance with your baby? This is one of my favorites! Put on some uptempo music, and rock, sway, turn and wiggle with your little one. Have a look at websites like thestir.cafemom.com for track tips. As they become more steady on their feet, this will help secure their balance too.

Of course, there are lots of times when your little one is napping that you can fit in a few quick exercises. Although sometimes it feels more important to get those dishes done or start that laundry, time to feel great about yourself and get a sweat going is just as important! You can increase your fitness by taking on a little bit of your workout program at a time. Look at websites like topworkoutprograms.com to find individual exercises or entire fifteen-minute routines to fill your time. 

Once you are at work, you might feel a little sleepy to your desk. This has been happening to me! I will be going 100 miles a minute in the morning while getting everything ready for the day and when I get to work and sit down, I get a little tired.  Try not to sit too much, spending a little of my time at a standing desk has seemed to help. Walk-and-talks with colleagues help keep your body moving, and we all know we should take the stairs. Go out of your building for lunch and walk a couple of blocks to your lunch venue, or go workout over your lunch break!

Becoming a Mom has put an entire new meaning to the word “selflessness” for me but that in no way means that I no longer find it important to stay active. Working out continues to show me how needed it is and how great I feel when I take that time for me. When and where do you find a few minutes to focus on active fitness?

Well Hello!

Hi!! I cannot believe it’s been almost two months since I have sat to write a blog post. As much as I missed blogging and sharing some fun goodness with you all, I must say it was a much needed break. I promised myself once I finished my thesis and my last graduate class, that I would put my laptop away for a bit and just enjoy all my free time with my family or actually sleep :). And that is exactly what I did! I knew my blogging adventure would take a turn once I became a mom but I just wasn’t sure what that turn would look like. If it was something I wanted to continue or put to the side permanently. After giving it some thought and hearing from some of you, I am just not ready to be done blogging completely. I will not be publishing tons of content, or sharing every little detail, but I love the connections I have made through this creative platform of mine, and when I am able, continuing to share some goodness is something I want to do. I recently put together three new workout programs for some pretty awesome ladies and it was exactly what I needed to remind myself how much I love helping others in their health and fitness journey and just bringing some light to others 🙂 SO thank YOU for sticking with me and following My Goodness. It was really nice to hear from many of you throughout these last couple of months!! I have some fun ideas planned for the blog and inevitably will be sharing some things we are learning with being new parents and will continue my health and fitness posts.  I plan to blog when it fits in and it feels right. I really enjoy it and never want it to feel forced or stressful. So that is where I am at with my blog.

How about a quick little update on things over here? And by quick I mean extremely wordy, far too long, and poorly written. Here goes….

First up is of course, JoMarie! Ugh you guys I could write about this girl all day long, seriously. I will just worn you know I am an obsessed first time mom who thinks her little one is the coolest person on this earth. With that, I will always keep it real with you guys and will not just be posting about how amazing my daughter is 😉 this parenting thing can be tough work and that is no secret to me! I have some specific posts planned about our first 6 months together so I will not get too detailed now, but a little update won’t hurt. Who doesn’t love cute baby pictures on a Friday? Jo is the sweetest little girl and has absolutely changed my outlook on life. She brings a crazy amount of joy to us and Nick and I couldn’t be happier to be seeing the world through her bright blue eyes. She is pretty great and I feel very blessed to be her mama! She will be 6 months next week and I’m kind of dreading it to be honest. This last month she has just changed SO much and I would greatly appreciate it if time slowed down just a little bit. She got her second tooth this week and I would be lying if I said I was excited. My baby is growing so quickly and this is just a reminder to not take a second for granted. JoMarie is so very loved and I always remember this special time in our lives!

Next up, me! Oh gosh, hmmmmm. I’m doing well 🙂 Life is much less stressful now that I’m officially done with my Master’s program. THANK THE LORD! I really loved the classes I took throughout the last two years and I learned a ton. But having a newborn and trying to balance going back to work, starting a new position at work, a new baby, and school, while trying to keep up with seeing friends and family, it just kind of sucked to be honest and I couldn’t have done it without Nick’s consistent support and our amazing families help! I love having that off my plate and off my checklist. Not much else has changed with me other than becoming a Mom! I really do feel like this is what I am made for. I think everyone says this, but becoming a parent really does change you in ways you cannot understand until you are holding your baby in your arms.  I was hit with this new level of gratitude and contentment. I have been thrown some curveballs these last six months, some great curveballs and some unexpected not so great, but there is just a new calm in me now, a new grace and it all came from adding this little life to the world. Things have changed BIG time and our focus, perspective, and outlook has taken a shift and it feels good! Life is too darn short not to live it being your most happy self, whatever that looks like for you. I am currently reading “Present Before Perfect” and oh my gosh to anyone who is a people pleaser, tries to do it all, wears 498094383 hats, or just needs a good read, I highly suggest it. It is reminding me when I need it the most to be present in every situation you find yourself in, reminding me that it is okay to say “no” and how I will never regret doing what is best for myself and my family. It’s a great book and is helping me stay centered during this exciting time in our lives!

I’m back to work in a new position that I trained for, for the last two years and I am enjoying it! I am working out when it fits into my schedule, and when it doesn’t, it just doesn’t and that is okay. Getting use to my body after baby has been interesting but I’m learning to embrace the small improvements. I am still amazed with what our bodies are capable of. My outlook on eating right and working out hasn’t changed much. It is still important to me and I know if it’s important enough, I will find time for it. Working out continues to be such a stress reliever for me and sometimes it’s just best for everyone for mama to get her workout in. Overall, I’m doing well and really soaking up this stage!

Marriage! The question I probably get asked most from my girlfriends since having Jo is how Nick and I are doing. I do not know what exactly I pictured before, but Nick is really killing this new dad gig. I know how blessed I am to have such a hands on husband when it comes to parenting. I won’t get all mushy gushy on you but I will just say that it’s true when people say you fall in love all over again when you become parents and we have a bond stronger than ever. Has our marriage taken the back burner at times? Absolutely! We are learning to navigate through our routines with this new little sidekick along for the ride and there are times where every second we have together, is focused on JoMarie. She recently was sick for the first time and like all new parents I’m sure, it rocked both of us. We were both obsessed with getting her better and constantly checking in to see how she was doing or planning our next step to get her well. But even during those times, we are working as a team and I couldn’t do it without him. Let me be clear, there are absolutely those times of frustration or misunderstanding, we are human! We are doing the best we can and it seems to be working well for us and that’s all I can ask for.

Lastly, cannot forget our fur babies! They are doing very well with the baby. We try to still give them plenty of love and they have not acted out since bringing her home so that’s good. I do see a little jealousy with our Daisy girl but she is just requiring some extra cuddles right now which I try to give her when possible. They are reminded multiple times each day that puppy kisses are not needed on the babies face but they sneak them in sometimes. Guinness is always the first to hear JoMarie when she wakes up from her naps and Daisy is the first by her side when she’s crying.

WOW! Okay, I have to apologize, but I did warn you, wordy, long, and poorly written as promised. I hope you all have such a great weekend! It feels so good to jump back into my blog and as always, you can email me at mygoodnessblog@gmail.com with any questions or suggestions. I will say I do much better of a job updating my snapchat @JordynAshley and my Instagram @mygoodnessjordyn than I do my blog at the moment but that may change. Thanks for anyone who made it to the end of this post, you deserve a high five and a cup of coffee. For the love! CHEERS!

Let’s Get Social: Workout for Friends

Happy Friday to YOU!!! Oh my gosh it has been a minute since I have blogged and I have to admit, I have missed it a little bit 🙂 I have been a little busy lately and focusing more than ever on really being present to what is right in front of me and thankfully, what has been right in front of me lately has not been my computer screen 😉 More on that later! Today I want to talk about workout out with friends and using our friendships to keep each other motivated.

My aunt sent me a pretty funny group chap with herself and her girlfriends, talking about working out. You could be running a marathon together or texting each other workout jokes, whatever works for you! Friendships are great ways to keep each other accountable.  I have come up with a few things you could try with a friend or two.

When you first start out on your fitness journey, it can be difficult to keep yourself motivated. You can have a week-long streak, then stop because you missed a day and it’s hard to start again. Or boredom, self-consciousness, and doubt can get the best of you. In this case, why not get some friends involved in your workouts. Not only can you all keep each other on track, but you can also all have some laughs along the way.

Dance off the calories

Whether you sign up for a high-intensity Zumba dance workout, a mellow salsa class for beginners, or just enjoy yourselves playing Just Dance on Wii, dancing is a fun but intense exercise. It’s even more fun with a partner. A 30-minute session will burn between 130 and 250 calories, will challenge your brain as you learn the moves, will target your whole body to make you stronger, and will improve balance and coordination. The best part about this exercise is that you can do it anywhere. I would say if you were to walk into my house on a weekend, there is about an 80% chance you would catch me dancing in our kitchen with JoMarie. We love dance parties and the calorie burn is just a bonus. 

Join the gym together

Going to the gym can sometimes feel like self-imposed torture, which doesn’t help your motivation in the slightest. Getting a gym buddy might not make it feel any better, but at least you’ll have someone to cheer you on while you lift weights and push you to stay in plank for a few more seconds. There are even a few partner exercises you could include in your workout to raise the intensity. Having to motivate someone else to stay on track will also encourage you to stick to your gym schedule. In short, you stand a better chance of meeting your gym goals and reaching your targets if you take your friend to the gym with you. Even if it’s not the gym, maybe start a new program with a friend. This way you can keep each other accountable as you will be doing the same workouts as each other. 

Run together

A running buddy may make this exercise a little more exciting. Having someone to run with is an excellent way to see if you’re pushing yourself too hard; if you find it difficult to maintain a conversation while running, you should probably slow your pace a little. However, if your running partner is slightly better than you, then you have a free running coach telling you when to pick up the pace. Why not sign up for a charity run to further motivate yourselves to stay on track? I am currently working on signing up a group of my co-workers to do some charity runs together this year and also using this as some team building 🙂 can’t wait!! 

Relax together

Once you’ve committed to working out together, you and your buddy should make sure to enjoy your rest days together. By keeping each other in line, you can get right back into your routine the next day. Get in the kitchen with a friend and experiment on some new healthy and fun recipes to try!!

Our best girlfriends are special gifts that we should never take for granted! Surround yourself with your friends who are cheering you on as loud as you are cheering for them, there is nothing better than that!!

“When women support each other, incredible things happen”

Kick Back & Relax: Your Health Depends On It

Hi!! How the heck is everyone? With how busy we all can get, I have been reminded the importance of taking even just 5 minutes a day to let myself relax and center myself. I will literally go crazy if I don’t 😉 CRAZY I tell you!! Trying to find a balance with everything we all have going on in our lives can be tough, but struggling through and not letting your mind and body rest at all is actually really bad for you. Let’s talk about kicking back and relaxing a little bit!

Working long hours, looking after a family, maintaining a social life, hobbies, exercise and other commitments can be a struggle. Many of us are balancing so many different things, life can easily become stressful and overwhelming. And with so much to do, kicking back and relaxing is probably the last thing on your mind. Like many of you are probably laughing at this post with me even suggesting you “kick back and relax” right?!? I get it, I’m the exact same with myself…. I have no time to RELAX, but I have learned pretty quickly that I need to make time or I suffer even more.  It’s so important to do so for the sake of your health. You make the effort to eat well and exercise so why not take the time to de-stress and unwind when your body needs it? Here are some of the ways you can go about it… EVEN if you’re a super busy person like many of you! 

Massage

The benefits of massage are pretty great and I was not fully aware of it until I went in for a couple of prenatal massages. As well as easing tense muscles and lowering blood pressure, massage actually causes the release of endorphins (which are our brain’s ‘happy chemicals’) leaving you with an improved sense of wellbeing. Different types of massage will use different techniques and are used in different ways. For example deep tissue massage is effective for injured muscles and can promote healing. Holy Hannah though, those deep tissue massages can be a killer. It is for sure that “hurts so good” kind of thing 😉 Hot stone massage can ease muscle stiffness and reduce tension. Aromatherapy massage can help to relax as well as promote healing in different ways. For example, eucalyptus and pine can provide a decongesting effect, and lavender can promote relaxation. There are essential oil reviews all over that you could check out online if you wanted to try self massage, or get a partner to help. hint hint…back massages tonight?! I think so 😉

Hot Baths/ Hot Tubs

Okay so honestly, hot tubs gross me out a little bit but they can feel so good.  Hot Bath’s became my best friend at the end of my pregnancy and I can’t express enough how much it helped with my sore back and helped me relax. Being submerged in warm water helps to lower heart rate and reduce blood pressure. Hopping in the bath after a long and stressful day is a cheap and accessible way anyone can relax, plus it’s a calm place away from everywhere else where you can just clear your mind. This is something I’m going to try to do again once a week. Allow myself some time to take a bath and just relax. We will see how that goes! 

Meditation

Meditation focuses on mindfulness– bringing the mind to the current moment. This is my favorite way to relax myself and something I highly encourage you to try! During meditation it is so nice to not stress about the past or worry about the future. You can concentrate on your breathing and allow your body to fully relax. It taps into a deep level of calm, and has been scientifically proven to be beneficial in many ways. I partner up a lot of my time to pray with a little meditation and there isn’t anything that centers me more than that! It helps improve memory, self awareness and perspective. It lowers heart rate and blood pressure and can lead to a deeper and better quality of sleep. It’s simple to do, and looks different for everyone. If you are new to meditation, there are many apps you can download to help you get started. I personally like to have some tea, grab my bible, and spend some time in silent prayer and deep breathing. It is crazy how much of a difference this makes in my day

Do you make time to relax, for the sake of your health? I’m suggesting even 5 minutes a day… just try it 🙂 

Stay Mentally Alert With These Four Life Hacks

Good Morning and happy Monday to you all! I put together a little health post for today about our mental health, and how we can help our mind stay short with some simple activities that many of you probably already do 🙂 So it turns out, pregnancy brain IS a thing and so is “new mommy brain”. I could do an entire post dedicated to sharing just the funny, ridiculous, and entertaining things I have done, said, and forgotten since I have had my daughter. There are a few things that I try to keep consistent in my daily life, to help keep my mind going and stay on somewhat of a routine.

Being mentally alert is also good for your health. It also means you have a higher chance of living longer and having less medical problems throughout life, believe it or not. After all; your brain is the “computer” that controls your body. If it becomes inefficient, other things in your body can start to fail!

If you want to keep your mind sharp and focused, follow these simple life hacks and apply them to your everyday life:

Make exercise part of your daily routine

It’s no secret that exercising is good for your health in general. But, did you know that it’s also good for your mind too? For a start, exercise increases your heart rate, pumping more oxygen to your brain. It also helps to unlock hormones that provide a nourishing environment for the growth of brain cells. No WONDER after my lunch workouts I come back to the office feeling ready to go and refreshed! 

You’ll also find that exercise is good for your mental health too. Even just going for a ten-minute walk each morning helps you to clear your mind, so to speak. Exercising has a way of just lightening our anxieties and refreshing our minds, it also decreases your chances of developing chronic depression.

Drink plenty of water

If you google “how much water should I drink each day” you will get MANY different answers. We don’t all weigh the same or are the same height so the water intake for each person will differ. In general, you should drink water when you feel thirsty and dehydrated. And if you feel hungry, drinking water could help block those hunger feelings from developing in your stomach!

Water is also good for your mind too. Our bodies use water as fuel for various functions and is a necessity for correct brain function. A lack of water can lead to symptoms such as “brain fog,” fatigue, and lack of concentration.

 

If you don’t like drinking tap water at home, it’s possible to get some water filters or just drink bottled water.

Sleep at least six hours a day

Before I was a Mom, I use to “require” eight hours of sleep. I have quickly learned that I can function just fine and feel great on six hours of sleep. When it’s bedtime, you should aim to have at least six hours of uninterrupted sleep! I can’t say I’m getting six hours uninterrupted sleep right now but we are working on that 😉 

Read for an hour before going to sleep

Last, but not least, you should take up reading before you go to sleep. Spending an hour reading a good book will help your mind to rest and get ready for bed. Using technology like TVs, computers, or cell phones will keep your mind in an alert state – not good for bedtime! Put those phones away and open up a book! You won’t regret it. 

Thanks for stopping by today!! I hope you all had a fun weekend and are ready to jump back into the grind.

 

Weekly Goodness:: Take 52

Good Morning! How the heck is everyone?!? WOAH this week has been crazy and thankfully gone by SO quickly. This week I was back to work full time and JoMarie started daycare full time. UGH you guys it’s been so hard and I know many of you momma’s can relate. I know it will get easier, but right now it’s just killing me being away from her for so long. I’ve just stopped doing my mascara until I get to work. FOR THE LOVE 😉 Loving this little girl so much is emotional stuff I tell ya! On the bright side of it all, JoMarie is doing so great at daycare and being back to work has been nice and the days fly by with how busy I am. I have been training for a new position for the last two years and I started that position this week.  The excitement of a new position, new office, and new responsibility, made jumping back into work not so bad. So why the heck not throw a few more things into our week….

Nick got hit with the flu bug which caused him to be quarantined to our guest bedroom Monday-Wednesday and I started my very last Graduate class last night. IT HAS BEEN A WEEK and I’m one happy girl that today is Friday! Although it was a crazy week and some unexpected things hit us, I can’t help but see so much GOODNESS and some I want to share with all of you on this beautiful Friday. SMILE today… right now, seriously! Stop for a second and think of your three biggest blessings in your life at this very moment. Aren’t those three things worth being a happy and grateful human today? Forget the stress, ignore the haters, take a deep breath and just SMILE because you deserve to be happy today. EVERY SINGLE ONE OF YOU!

Congrats to Libby Snow on being randomly selected for my BCAA IdealFit giveaway!! Libby was emailed and will be receiving her blender cup and BCAA samples next week 🙂 IdealFit is just killing me with their sales lately… I want it allllllll!!! If you have any questions about the products I love and use, ask away!! You can use code: MyGoodness on your purchase for an additional 10% off your entire order. I’ve preached it before and will 100 more times, I am very cautious of what I put into my body and would never suggest something to you all that I didn’t believe in and personally love myself.

On my snapchat (JordynAshley) many of you saw some meal prep that was happening on Sunday. I am obsessed with these roasted veggies! Sweet potatoes, mushrooms, and green beans. They were great in our lunches all week. Literally just put them on a cookie sheet, add some olive oil, and seasoning, bake them and boom! Get those veggies in!!

A plus to being back to work is that I’m required to take an hour lunch. I use this time to workout so it felt great to get some consistent workouts in this week!

What is a weekly goodness post without some baby pictures?! Being away from my mini just sucks, but it helps when her daddy and daycare send me pictures when I’m away 🙂 Here are some from this week. Her little personality is coming through if you can’t tell. She will be 3 months tomorrow and that is just insane to me! Time can SLOW DOWN!

Have a great weekend everyone!! Thanks for stopping by for some weekly goodness and don’t forget to smile today.

Let’s Talk BCAA’s + GIVEAWAY

Happy Saturday to you!! How is everyones weekend going so far? Life has been h-a-p-p-e-n-i-n-g over here with JoMarie starting daycare and me going back to work. This coming week begins our craziness of trying to find my new balance between working full time, taking two classes for my graduate program, being a new mommy, and fitting in everything else I love. Bring it ON! Being busy just means you are blessed right?! 😉 We will go with that! Welllllll, I have some goodness to share with you all today. Let’s talk all about BCAA’s.

Maybe we can start with what the heck that even stands for. Branch Chain Amino Acid’s. I will never forget the first time I heard of this product. I was working out a few years ago and often bought a smoothie at the gym smoothie bar. The guy working the smoothie joint was always full of knowledge and was a “health freak”.  One day I asked him what I could do to increase my workouts and results. I was already working out often, taking my pre-workout and protein drinks, and was doing pretty high intensity workouts but felt I was just in a rut with my results. He told me to drink BCAA’s throughout my workouts. He explained them to me as “they will help your muscles work at their full capacity throughout your workouts, which will help you gain more lean muscle and help those muscles recover correctly”. This is often how I explain BCAA’s to others when they ask me about them. But let’s go into a little more detail as I really want to express how much I love them and honestly feel they make SUCH a difference.

BCAAs are important for both muscle growth and recovery. IdealLean BCAAs maximize recovery and endurance, they also pack in a fat-loss blend to help you stay lean and build lean muscle, and also contains coconut water powder to help you stay hydrated. What really impressed me specifically with IdealLean BCAAs is the fact that they contain 0 calories, 0 sugar, and 0 fat. WHAT?!?

You can honestly drink BCAA’s whenever you want! I personally enjoy drinking them throughout my workout but you can drink them post-workout or even just throughout your day. I am so excited how BCAA’s have made a difference in my workouts, I want to share this goodness.

I am giving away an IdealFit shaker bottle with samples of BCAA’s. All you need to do to enter is comment on this post and tell me something you are doing this weekend that makes you happy. One randomly selected winner will be selected next Wednesday 🙂 Also I have a new code for you guys. Use code MyGoodness at checkout for any IdealFit or IdealShape products and you can get 10% off your entire order. OH and I don’t think I mentioned, our IdealFit BCAA’s are on major sale right now! 

If you have any questions at all let me know 🙂 I do NOT share anything I have not tried and do not absolutely love and thats a promise! Have a great weekend ladies and do something that makes you feel happy this weekend! Maybe that’s sleeping in a little longer, pushing yourself to try a new workout, or starting a new book. It really is the smallest actions that make the biggest difference in our happiness.

Staying Healthy When We Are Busy At Work

Good Morning loves!! Here is a little health post for those of you who are juggling a lot and trying to stay on pace with your health and fitness goals! Enjoy and Happy Monday 🙂

Are you approaching a deadline or have you started to extend your hours because the work is just never ending? If so, you may feel like work is taking over. Even when you’ve got less time and energy, it’s essential to look after yourself. It’s perhaps even more important to follow those healthy living rules if you’re running on empty or you’re under pressure. If work is taking over, here are some health-boosting tips to keep you on track.

Keeping your body fueled. I’ve preached this time and time again. Fuel yourself with what your body is craving! 

If you’re working long hours, you need to make sure that your body has enough fuel to get you through the day. If you don’t eat enough or you’re filling up on the wrong foods, your energy levels will decline quickly, and you may find that you lose motivation and focus. Try and ensure that you make time for main meals. If you find that the afternoons drag, and you’re clock-watching by 3pm, change what you eat for lunch. It’s beneficial to go for complex carbohydrates and proteins, which will keep you feeling full until your next meal. I have also found that doing some kind of activity over your lunch can help your energy level for the rest of your day. GO run those stairs or take a walk over lunch. If you feel your eyes dropping, and your concentration wavering, eat a banana or a handful of nuts. Avoid foods that are packed with artificial sugars, such as cakes and biscuits. This can be SO tough, especially when your co-workers are bringing in yummy treats and sweets, so keeping some healthy options on hand at work will help you. If you’re eating on the go, and this is affecting your food choices, make time to prepare lunch in advance the night before. Sunday meal prep, you will not regret it!! It’ll take five minutes to put a wrap, sandwich or salad together, and you’ll have a nutritious, delicious meal to enjoy on your lunch break.

Fitting in workouts

When our schedules are packed full, the last thing many people want  to do is a workout. But if you can get your booty to the gym, you WILL NOT regret it. Tell me the last time you said “ugh I hate that I just worked out”. Exercise is such an effective stress-reliever, and it can help you sleep better as well. You can take your mind off the office and get fit at the same time. If you don’t have time to do lengthy sessions, opt for short bursts of intense activity. If you’ve gained a few pounds you want to say goodbye to, replace an hour on the elliptical with HIIT classes for losing weight. If you’re stressed out, swap a jog for a 30-minute boxing session. If you usually spend an hour on the exercise bike, opt for a spin class instead. You’ll be burning the same amount of calories, if not more, in a much shorter period.

Managing your time

When we are stressed with the weight of work, family, friends, school, and whatever else your world may consist of, it’s more important than ever to manage your time. You may have a lot of things to do, but you need to put your health first. Put YOUR health first?! I know, for some people that just seems impossible but just try it, for a month. Put your health first and see how well everything else falls into place. This means taking time out to relax, and ensuring you get enough sleep every night. If you’re trying to work 10-hour days on 4 hours of sleep, you’ll be running on empty before you know it and when we are attempting to run on empty, our loved ones struggle as much as we do! 

From time to time, we go through patches when it seems like our career is taking over our lives. If you’re juggling work with childcare or you’re working around the clock, don’t take your eye off the ball when it comes to your health. Follow these simple steps to stay on track.

Happy Monday! Make this week great!!