Healthy Happy and Free

Let's not beat around the bush - a lot of people experience anxiety at different levels. I think it's especially prevalent nowadays and it's not fun! However, from my personal experience there are a few things that can help. Anxiety can come from everyday stresses, financial stress, health issues, family issues, work issues, mental disorders, etc, etc. However, did you know anxiety can actually work for you? If you don't allow yourself to be consumed with negativity, you can harness these feelings and be motivated to accomplish things!  Anxiety, when not working for you, can have several physical effects including headaches, dizziness, upset stomach, heart palpitations, sweating, and so on. What can we do? Question it! Is this really something to be anxious about? Why is it making me anxious? Will my being anxious do anything to remedy the situation? Try to reason with yourself.  One day at at time. This has proved very helpful for me. Even just lo...

So you want to get buff? Eat cookies!  That's right, I said eat cookies to get buff. Buff Bake is another company that produces high protein spreads and they also have cookies in their line up of protein packed goodies. The first, and only one I've tried so far is Frosted Oatmeal but they also have Snickerdoodle, White Chocolate Peanut Butter, Peanut Butter Chocolate Chip and Birthday Cake! They clearly have some unique and tasty sounding options and I definitely want to try more. I will update this post as I try more.  Frosted Oatmeal Raisin Macros: 300 cal 9f/44c/16p for the entire cookie, none of that half cookie crazy talk They are also certified Non-GMO and it appears to be gluten free from what I see in the ingredients but the oats may not be certified gluten free because they didn't advertise this one as being gluten free - I don't know! I've often seen these cookies compared to Lenny & Larry's, the famous, vegan protein coo...

I've participated in the Slap Nutrition "challenges" in the past and I'm doing so again (also simultaneously doing a challenge from Liz McElaney (@corebyliz on Instagram, website:  corebyliz.com ). So I thought I'd do a little update as to where I am right now! The Slap Nutrition challenge is called #slap90days3 as it is a 90 day challenge which I like because change takes time! Many challenges are much shorter in length but this length helps me to stay focused on my goals for a long period, making them established behaviors and habits,etc. My goals: 1. Adjust Macros I have been researching a bit through different resources and found that more protein is not always a good thing. I was eating well over 1g per pound of body weight which is simply unnecessary and also meant relying on supplements quite a bit. I am always wary to change macros because I'm nervous how my body will respond. I increased my fats , lowered my protein, and kept carbohydrates abo...

A while ago, I did a post on products, foods and recipes I loved at the moment and I thought it would be fun to do more of those posts. There's so many new products, and foods constantly coming out! Also, a lot of people are doing gift buying now so this could give you some good ideas for friends! Wireless Headphones : I did a little shopping for myself on Black Friday and one of my purchases were SkullCandy Ink'd 2.0 wireless headphones. I am loving wearing them while I work out or even clean. I can walk around the kitchen without having to have a pocket for my phone. The charge lasts 8 hours and they stay in pretty well! I scored them for just $25 at Target on Black Friday. Photo from  SkullCandy.com Leggings!  Can you ever have too many leggings? I say no! I purchased these Victoria's Secret High Waisted sport leggings and I am in love! I also got two sports bras from there and I love them too! They're comfortable, functional, supportive and cute! ...

I'm always on the hunt for a good pre-run snack but I like something light yet carbohydrate based. I often turn to dried fruit but then I discovered freeze dried fruit! Crispy Green brand makes amazing freeze dried fruit! It's so convenient to just grab a bag. Why is freeze dried so great? Well, it tastes so good! It's almost as if it comes alive again in your mouth and it has a great crunch to it! Dried fruit can sometimes be chewy, which is not bad per se, but I love a good crunch. Also, by freeze drying, they preserve the nutrients and make a great tasting snack without adding any other ingredients. It's simply incredible! They have seven varieties: apple, asian pear, banana, mango, tangerine, pineapple, and cantaloupe. Though they were all delicious my favorites were probably pineapple, banana, apple, and tangerine! I was so amazed at the pineapple that I had to give my friend some to try! It tastes like fresh pineapple! The banana is so good and sweet that I ch...

Balance by definition is "a condition in which different elements are equal or in the correct proportions."* Balance is clearly identifiable in tangible objects. However, when it comes to life, balance is not so clearly seen. The elusive concept of balance is highly regarded and sought after. Balance can contribute to general contentment, decrease in stress and overall, a happier life. I believe that balance is not necessarily and equalizing of all the elements in life, but rather, a prioritizing of elements in life. I also believe that balance is different for different individuals. The dictionary definition of balance cited at the outset, said elements are "equal or  in the correct proportions." Clearly, it would be absurd to spend the same amount of time and energy on each facet of life. Hypothetically, a person may sleep eight hours a day. Sixteen hours remain in the day to be divided between working in secular work, exercising, enjoying recreation, relaxing, ...

What's poppin'? My close friends and family know that I LOVE popcorn! Despite a bad rap for being an unhealthy snack, popcorn can actually be a pretty good snack choice. It's a whole grain, high in fiber and antioxidants. It has protein and iron and is low in calories. Quinn Snacks makes a variety of neat flavors of popcorn and they use pure, simple ingredients, non GMO and even tell you where it was farmed! So far, I've had the pleasure of trying the Super Kale popcorn. It's made with organic dried kale and little carrot too! It's very green in appearance, but don't let that scare you. I really enjoyed it. It's a nice savory flavor without being overly spicy or salty. It does taste "green" if that makes any sense. You definitely get a kale vibe without it being overwhelming or bitter. Plus, you just feel healthy for eating it! XD At 43 calories per cup, using simple ingredients, this makes for a great snack in my books! I...

People wait all year for pumpkin season! I, however, am a strong proponent for year round pumpkin appreciation. Pumpkin also lends itself to great macro-friendly recipes!  Without further ado, I present to you Pumpkin Caramel Protein Snickerdoodles:  Ingredients: 1/2 cup white kidney beans 1/4 cup pumpkin puree  1 egg 1 tsp imitation caramel extract 1 packet Devotion Nutrition monkey bread flex flavor 1 tsp baking powder 1 scoop Slap Nutrition Cinnamon Swirl protein powder 1:1 ratio mix of truvia and cinnamon  Directions: Preheat the oven to 350 degrees Fahrenheit.  Puree beans, pumpkin and egg.  Add the extract, sweeteners, baking powder, and protein powder. Mix until thoroughly combined.  Drop spoonfuls onto parchment paper or a silicone baking sheet. The "cookie dough" is very thin, more of a batter consistency.  Sprinkle the truvia/cinnamon mixture on top of the cookies and bake for 8-10 minutes.  Enjoy! ...

The market for protein bars is simply incredible. I can not keep up with all the new brands, flavors, etc. However, I do love trying new ones often! I was very excited to try Sourcewell Nutrition protein bars because I've heard good things about them. They state that the whey they use is sourced from grass fed cows. Whey protein from grass fed cows provides beneficial bacteria and broader nutritional benefits versus a grain fed cow. Sourcewell is conscious of the source of protein and ingredients so they use high quality, fresh ingredients. Sounds good so far! I was able to try the two current flavors of their original bars - Birthday Cake and Cookies and Cream. They are coming out with a Snickerdoodle flavor original bar and Chunky Peanut Butter and Cookie Dough Nature Bars. Those sound great too! Birthday Cake: 200cal 6f/27c/20p  This bar looked very unappealing and slightly smushed but I had a positive attitude and was not disappointed. The flavor was very good, no lemon...

It's goal time! I've been trying to set goals on a regular basis and make a conscious effort to work on them. I'm currently participating in the #slap90days3 "contest" on instagram which is hosted by  Slap Nutrition  and encourages overcoming your fears to reach your goals. One of my biggest struggles that I've been trying to work on for a long time is my caffeine consumption. I'm almost embarrassed to admit how much caffeine I would consume on any given day. Not only that, but I was drinking multiple diet sodas and sugar free energy drinks that utilize artificial sweeteners. I don't necessarily think that's detrimental every now and then, but multiple times a day is probably not ideal for the body. I've been doing pretty well so far, cutting my caffeine intake greatly, increasing my water and I've also found some substitutes that I think taste very good! One of my favorite "soda substitutes" is Zevia. It's zero calorie so...

Another day, another 5k! I admire those of you who run half marathons and full marathons because sometimes 3.1 miles feels like 3000! I have my good days and bad days. Some days I run faster, some days I run slower, some days I run farther, and I never really know why! Photo from http://www.runncmedassist.com/ Running, though, has been part of my life for many years now, even after many injuries. My most recent injury was a broken pinky toe, so I did take about a week off from running to try to rest it a bit. After I came back, my pace was significantly slower and I've been quite frustrated. I have to remember, though, why I run. I run because I love the feeling after a run. I love feeling like I accomplished something, that I pushed myself, the adrenaline and the endorphins. I love being outside! (Treadmill = dreadmill!) So, I was a bit apprehensive for this 5k, however, the reason I run is not to win a tiny trophy. Plus, there was free pancakes and bacon at the finish l...

I eat a lot of protein bars, probably more than I should! However, they are a convenient quick protein source that many people turn to. If you're one of those people, no doubt, you've heard of Quest bars. They had a big following, changed their recipe not too long ago, and some were not happy. They've also been coming out with a lot of new products and flavors. They even have a program you can apply for called Quest Labs where you have access to products not for sale to the general public yet. The Quest Labs community reviews it on a forum and then Quest may tweak the product and release it or choose not to. I've been a member and tried quite a few of the products. I actually tried all three new flavors before they hit shelves, but they're available to everyone now! The three new flavors are Blueberry Muffin, Oatmeal Chocolate Chip, and Rocky Road. Blueberry Muffin: 190cal 22c/6f/21p The blueberry muffin flavor is a favorite to many Quest customers. The ar...

Abs may come and go, but booty gains are forever. Well, not really, but it is more attainable and sustainable than a six pack of abs and it seems to be a big obsession in the fitness community right now. When I weighed less, I had a concave butt. It wasn't cute. I don't think people should strive to meet anyone's standards of beauty and fitness, but I personally wanted to make some gains! Also, strong legs and Glutes help with many activities in life in general. Most people tend to be quad dominant so it's very easy to allow them to take over. My tips (note: I am not a professional anything, but these are tips I found helpful) Mind muscle connection - focus on the squeezing the Glutes as you perform your exercises  Proper form - proper form ensures you're recruiting the Glutes and prevents injury  Do Glutes focused exercises regularly  Eat to grow!  Some of my personal favorite exercises: Deadlifts! I feel the Glutes squeeze even more in deadlifts t...

Do you track your macros? What's a macro? I'm by no means an expert on the subject, but I do loosely track my macros, or macronutrients. Macronutrients include Protein, Carbohydrates, and Fats. The IIFYM approach to eating basically means that you should eat micronutrient* dense foods for the most part, but you can enjoy other foods If It Fits Your Macros (IIFYM).  There is a common misconception that IIFYM promotes eating a lot of junk as long as it fits your macros, but from what I've read, that is not true. There is a balance needed as with everything. For example, I eat salad for lunch most days, vegetables at dinner, and snack on a lot of fruit, however, I usually have something "unclean" for dessert. Some days it might be two oreos, or some candy. Some days I have more "unclean" foods than others, but I am trying to gain weight right now, so it's easy for me to get plenty of micronutrients and still enjoy these treats.  Many peop...

Nut Butter Addict here. The first step is acknowledging it, right? But, I don't really think I'm going to be kicking the habit any time soon. I love trying all different kinds of nut butters and most recently, I tried out the Bliss Nut Butters brand. Cashew Nut Butter The cashew nut butter is made simply of cashews, sunflower oil, organic raw honey and sea salt. It tastes amazing! I love cashews so I love this flavor. It's a great balance of salty and sweet. It tastes very similar to the Flyjoy Cashew Cookie Dough energy bar! My only downside to this nut butter is that it doesn't melt but it is very obviously fresh and delicious! Texture shot of Cashew Nut Butter Hazelnut Butter with Cranberries Hazelnut with Cranberries texture  The next flavor I tried was the Hazelnut butter with cranberries. The first thing I noticed is that there was some oil on top, which is not unusual with freshly ground nut butte...

I don't know how it happened, but it's mid October and you know what that means. Pumpkin. Spice. Everything. I had been wanting to try a macro friendly pumpkin spice muffin for a while but I've been so busy! Thankfully, these are the EASIEST muffins ever! I used protein pancake mix as a shortcut but if you want to try from scratch, I would suggest subbing 1/3 cup whole wheat flour, 1/2 scoop protein powder and 1/2 tsp baking powder - but I make no promises because I haven't tried that! Ingredients: 1/2 cup protein pancake mix (I used Kodiak Cakes brand)  1/2 cup pumpkin purée  1/4 cup liquid sweetener (I used Walden Farms maple walnut syrup)  1 egg white  1 tsp cinnamon or pumpkin pie spice  Pumpkin gbutter for glaze  Directions:  Preheat oven to 350 degrees Fahrenheit. Spray or line a mini muffin pan.  Combine all ingredients except the gbutter, and mix with a mixer until thoroughly combined. If you used a different...

Everyone loves the idea of birthday cake flavored things but sometimes, the product falls a little flat or doesn't hit the nail on the head with flavor. You can't just add some rainbow sprinkles and call it birthday cake, people! Texture Shot - Baked Center The new kid on the block, Nitrotech Crunch bars, tackled this controversial flavor. The employee at GNC told me it was the best protein bar she's ever had, so obviously I had to give it a try. The calorie count is slightly higher than your average (i.e. Quest) protein bar. Macros: 240 cal 24c/7f/22p and the bar is 65g so I didn't think it was too bad!  The description says no added sugar, yet there's sugar and sucralose in the ingredients list so that's a bit confusing. It uses a blend of whey protein isolate, whey protein concentrate and milk protein concentrate for the protein source. It has a "baked" center with sweet white coating and pink drizzle. It sounds and looks a lot like the F...

You know how there's certain muscle groups you don't like working? For me, it's triceps so I had been neglecting them! I've decided to start focusing on them to improve. My workout split is Back/Shoulders/Abs, Glutes/Hamstrings, Triceps/Biceps/Abs, and Overall Legs. It's been working out pretty well so far! Here's what I did for tricep/bicep workout last week: Band assisted pull ups, neutral grip 4x12 Band assisted pull ups, narrow grip 4x12 Band assisted pull ups, wide grip 4x12 Band assisted chin ups 4x12 Push ups 4x15 (narrow, wide, regular, diamond) Tricep kickbacks 4x10 superset with Bicep curls 4x10 Tricep Dips 4x10 superset with Hammer curls 4x10 Skull crushers 4x10 superset with Bicep curl burnout 4x20 lightweight Tricep Dips amrap Those tricep dips at the end were killer! If you have any tips on working triceps or favorite exercises for them, let me know!

Perfect Bar That's quite a name to live up to. Is it perfect? The perfect bar brags non GMO, kosher, gluten free, good source of protein, refined sugar free and packed with 20 superfoods for vitamins and minerals. Where can you find it? The refrigerated section! That's how they stay fresh without junky preservatives.  So far, I've only been able to try Almond Butter, Carob Chip, and Almond Coconut. My favorite of the three was probably Carob Chip! It had a strong peanut butter flavor with a chocolate overlay. It was an interesting texture similar to the G2G bars and thankfully, I didn't taste the dried kelp.  Texture shot of Almond Butter flavor I also really liked the almond butter and it had a strong almond butter flavor, obviously, with a similar texture to the G2G bar again. It's chewy, dense and slightly crumbly.  The Almond Coconut was my least favorite of the three but still good. I think the texture was a bit dryer. It's been ...

Hannah Montana might have known what she was talking about when she sang: "nobody's perfect". Sure, we all know that no one is perfect, yet still, many people are "perfectionists", many people don't feel good enough. I know I've dealt with these feelings myself. I'm not good enough, strong enough, nice enough, fast enough, kind enough, generous enough, friendly enough, healthy enough, etc. Good enough for who? Why do I set these unattainable standards for myself? They only cause negative feelings. I sincerely try so hard to be "good" at everything I do. All you can do is your best. Nobody's perfect and if you spread yourself too thin, nothing will seem to be good enough. You could get burnt out. I think it's very important to have a good balance of taking care of responsibilities and being the best person you can be while not expecting yourself to be superwoman. Take time to relax and enjoy yourself, too. Balance and realist...

On the fly? Aren't we all? I know that I feel like I'm constantly going, going, going. So I need snacks to keep me going. Flyjoy bars are called 'quinoa energy bars'. Energy. I like the sound of that. Plus quinoa = healthy, right? While they also happen to be vegan (dairy free), gluten free, and non-GMO. The ingredients list is comprised of quinoa, chia, oats, flaxseed. Other ingredients vary by flavor but they utilize organic brown rice syrup and organic evaporated cane juice as sweeteners, so you will get that sugar kick but balanced out with the whole grains lasting energy. I first tried out Cherry Coconut Macaroon on top of a pint of Halo Top ice cream! The bar was delicious, sweet and chewy and is a perfect energy bar! I thought they would be great for hiking and pre-run snacks. Cherry Coconut Macaroon  The next flavor I tried was the Cashew Cookie Dough. Oh my goodness, the cashew cookie dough is so good! The perfect balance of salty and sweet!  ...

Need a quick, delicious snack? Try this flavor combination! This is a great pre-workout snack. It has fast digesting carbohydrates to give you energy!  Ingredients: 1-2 cups ice 1/4 cup cashew milk (may substitute milk of choice or water) 2 Tbsp powdered peanut butter (I used Crazy Richard's Pure PB) 1-2 Tbsp maple syrup  1 banana 1 scoop Slap Nutrition Salted Caramel BCAAs (may omit or substitute caramel flavoring and sea salt or salted caramel protein powder, additional peanut powder, etc.) Directions: Add ice, milk, powdered peanut butter, half of the maple syrup, banana, and BCAAs to your blender.  Blend until smooth.  Pour into a glass, top with remainder of maple syrup and some peanuts if desired. Drink up! I love the salty sweet flavor combination and this was a delicious, fun snack that's super easy to make! Let me know if you try it or what your favorite smoothie is!

Sunday Funday! It might be fall, but here in NC, the weather is still quite warm. It was 90 degrees this past Sunday to be precise. We took advantage of the sunny weather to get a nice hike in at Crowder's Mountain State Park. The park is pretty close off the Interstate. It's located in Kings Mountain, NC. The park has a few hiking trails, camping, and canoeing. The trail we did Sunday is the trail we do most often, the Pinnacle Trail. It begins at the Visitor's Center and goes up to King's Pinnacle. It's 4 miles round trip and rated as strenuous. It's basically uphill the entire way up, obviously. It's steepest the last half mile and you have to climb up some rocks to get to the real pinnacle, but most people manange it fine. There is a warning sign so climb at your own risk. The view at the pinnacle is fantastic and there's plenty of rocks to sit and take a break at the top.  Overall, I really like this hike because it's a good d...