One year later…

Hey everyone! I am back! I took the summer off to give my full attention to my girls (and also because I didn’t have a single second to myself, so putting some thoughts together was impossible). But I love to write, and I love the relationships I have made over this journey, so I am so excited to be back. I missed investing these minutes toward something I really love, and people I have grown to care so much about.

When creating this blog (now just over a year ago!), I had a strong purpose in mind. So today, I really wanted to remind everyone why I do this. For the record…I do not make money…I do not get free stuff…and basically the only personal gain I get from this is the excitement I have from interacting with all of you. Not to mention, it is hard to put myself out there sometimes. I am actually a private person, and I really have to step out of my comfort zone to share as much as I do. Not to mention, I often doubt myself, and question why anyone even cares about who I am, or why I do things. I started this journey after going through my own health struggles with Celiac disease, PCOS, infertility, and so on…but also from the experiences I have had as a nurse. My first job at 22 was on a Medical Surgical floor, and most of my patients were nearing the end of life. These were conditions generally not brought on by old age, but rather lifestyle choices. Seeing them in giant diapers and holding on to what little quality of life they had left, it really hit me hard. I just wondered…how did they get this way? Didn’t they see their health deteriorating and get worried? Why didn’t they make changes before they got to this point? Why wouldn’t they want a better life for themselves? It really made me sad to see people who led great lives and had many love ones, suddenly find themselves in this hospital bed, in such a dire state. I eventually realized…they didn’t know any better. They grew up living the only life they knew, and never had the resources or education on health that everyone needs. They grew up like I did. Where fast food was a norm…real foods no longer existed…and life was based around eating a lot of crap food for enjoyment. I came to the realization that we have never really been taught WHY eating healthy and exercising is important. That every single decision may not impact you greatly at that moment, but when those small decisions continue and add up over years, the BIG health conditions eventually come out. With many of these diagnoses, it is hard to erase and start over. Sometimes there are no second chances.

That is how I found myself here, on this small platform. To do what I could to address health in a very simple manner, and for ALL people, no matter you state of health, age, or the amount of resources you have. In a very REALISTIC manner. I was so sick of seeing things on TV or on social media regarding healthy eating and exercise, where the information was full of rules and guidelines, but no one explained WHY we do it. Portion sizes and the superfood of that moment…it all seemed to be aimed at people who are already healthy. There needs to be an INTERNAL motivation, and there needs to be an explanation for why these changes are necessary. If you tell me a bunch of rules and gave me few options or room for personal growth, there is no way I am going to continue those behaviors. They need to make sense for me and my life. I also need to know why these things are good for me in the first place. Therefore, my goal in everything I do is to explain how our bodies work, and why certain things make sense anatomically and scientifically. I would never recommend anything that doesn’t make sense or is not realistic to continue. Our bodies function a certain way, and that is why we should treat it well. It makes sense to eat REAL food, because that is what our body can recognize, utilize, create energy from, and excrete what it doesn’t need. If our bodies are filled with crap and things it can’t identify, then our bodies and organs get taxed, and will eventually shut down. Since our bodies are created in systems that work together as a great “machine” of sorts…once one area gets taxed and starts to fail, others will too. This creates an awful end of life. I want to educate and allow people to recognize that choices today may not impact them now, but they will eventually catch up to you. I want everyone to live a full life, that especially includes the final years.

My posts are created to be positive, realistic, simple, and hopeful. I am not a master of anything, and I feel like I make more mistakes than I do things right. I am not a chef, I don’t take on domesticated duties with a smile on my face, and motherhood is very hard for me. The only thing I do right is my state of mind. I search for the positive in everything I do, and my internal motivation for a great life is very strong. I live this way because I feel so amazing. I remember vividly the many days I felt like crap, and I know that although living this way is a challenge, HEALTH is the best reward anyone could give me. I don’t want to paint a picture that some do on social media…where a perfect life is attainable if you do what they do. There is no perfect life! I just want a better life for you. One that makes you excited to eat better and move your body, because the rest of the day you feel amazing, and LIVE FULLY. You are worth it. You are an amazing person. We are all struggling. We are all imperfect. So just take the life you have, and rock it. Every day matters.

Thanks for sticking around for the last year. I appreciate you, and have loved every minute.

Strong mind. Strong heart. Strong body.

Val

How I have raised my kids with a foundation of health

Thinking back to when I was a kid, it really is astounding how much “health” has changed over one generation. I used to hear at a young age that it was ideal to be skinny, and perfection was attainable with the right diet, restriction of calories, or if someone could just maintain some kind of workout regimen for a few weeks before they had to wear a swimming suit on vacation. That is not health! That is just stupid. Although these actions may have resulted in a little weight loss and therefore caused people to think that they “looked” better with these extreme measures, the inside of their bodies were most likely confused, hungry, and therefore probably angry (a.k.a hangry), and probably not functioning any better. Therefore, they may have looked good in that swimming suit, but their health did not change for the better. Not to mention, none of these habits are maintainable long-term when the only goal in sight is to be “skinny.”

With my little ones, I have changed these habits drastically. As I often preach, I NEVER say “fat,” “skinny,” “diet,” and I make a point not to look for imperfections in the mirror. Instead, I use words like “healthy,” “strong,” “brave,” “confident,” “kind,” and we flex our muscles in the mirror like crazy people. There are enough terrible thoughts that will sadly be put in to their minds by others, therefore I am trying to make them strong within their own hearts and bodies. With that, they will maybe face the world with a better ability to block out all the crap and nonsense. I can hope.

Another way I show my girls the importance of health is through making choices. I never make food a stress. If there is a meal they don’t like, I just ask that they take one bite of everything on their plate. The more they are exposed to tastes and flavors, the more their palates will mature. We all sit down at the dinner table together, with the same dinner. When I grab a handful of spinach and put it on my plate, my 2 year-old will do the same. She doesn’t enjoy it or eat it like I do, but when we all have the same meal in front of us, she is watching and learning from us. She takes a few bites, and through observing everyone else eat, she knows she needs to eat it too. She is open to new tastes and flavors because she has never had another option. Also, when it comes to candy and snack requests…it is a part of childhood. If I said “no” to everything, one day they would discover it, and not be able to get enough. Whenever they ask me for something, I consider the time of day, whether they have eaten or are hungry, and the proximity to meal time. For instance, they often ask for something sugary before lunch. I always ask that they give their body healthy food first, and afterwards they can have a treat. Then I take out as many veggies as I have with hummus, and whatever fruit I have on hand. Then they munch while I make their lunch (which believe me, is nothing complicated). I also encourage them to constantly drink water. I have reusable water bottles filled in the fridge, and I give that to them constantly. Thirst can exhibit as cravings. By the time lunch is done and they run off to play….99% of the time they have forgotten about their sweets request.

Another thing I encourage is for them to make their own healthy choices, and understand WHY it is important for their bodies. They feel less deprived when I tell them their bodies will “feel crazy on the inside,” if they eat sugar right before bed. If they want a cookie before dinner, I explain that their blood sugar is low which makes their body crave unhealthy things. I follow this up by loading a cutting board with vegetables and fruit, and cold bottles of water, and let them go crazy. After this I also think it is important to follow-up afterwards by letting them see how much better their bodies feel by having these healthy snacks. Then when we do have cupcakes or cookies, I say nothing about what they are doing. Like I said, I don’t want these moments to be a stress. Food should be enjoyed, and I don’t want them to feel deprived. The instruction only comes at times when better choices could be made. My only goal is to form their minds and teach their bodies to not crave the bad stuff, and have their palates be open to new flavors and foods. Also, since candy and preservatives are not a part of our routine, tastes such as the sweetness of a fresh apple will only taste that much sweeter. Real food on palates uninhibited by sugar addiction is food like no other.

Kids understand much more than we give them credit for. They hear, see, and absorb so much with their ever growing craniums. Therefore, be the role models they need. Look at your own body through their eyes. You are their hero. You are their everything. You are perfect just for being you. Now when you look in the mirror, be the person you want them to be one day. Maybe you will see a smiling and confident face looking back at you. One that is ready to take on the day, filled with the energy and happiness you deserve. Move your body and show your kids that you are taking care of yourself so you can better take care of them. A strong body is merely a reflection of so much more going on inside of you. Do it for you, and do it for those little eyes watching you…learning from you..little ones that will only grow up to want it too.

Strong mind. Strong heart. Strong body.

Val

 

Being healthy on a budget

As someone who is obsessed with everything healthy (and noting how amazing I feel and the way my body has transformed), there is still a huge hurdle that is very hard to overcome. The super high cost of living this way. It is undeniable. When I walk through the check-out line at Whole Foods or Natural Grocers, I do have this moment of PANIC. Just waiting for those digital numbers to pop up on the screen with the final total…I feel a little sweaty and some quickening of my heart rate. I know it is not going to be good. But I can’t stop. I am addicted.

As I have purchased many, many products during my search for the best things I could incorporate in to my life, there are some that are very reasonable and have huge benefits, and there are some that are costly, but can be worth it when the healthy benefits are considered. Therefore, I created a list based on my own opinion, on what I find to be the most reasonable way to incorporate natural/organic products in to your life.

Beauty: Unfortunately it is much harder to find mainstream stores that carry makeup and lotion that don’t contain all of those ingredients which are supposedly messing up our hormones and causing issues internally. I have found that people really do become loyal to certain products, and don’t like to give up what personally works for them. I understand. I always believe that you should try to cut out any products you can part with, or just limit the exposure (from personal perspective, my grandma passed away strong and healthy at 97 years-old, and wore lipstick and perfume every single day). Unfortunately, our bodies don’t seem to be handling the constant influx of toxins from so many different sources. Therefore, I recommend taking a beauty detox. Let your skin breathe whenever possible. If you have some blemishes and are afraid how you look…who cares! The only person you are caring about in this moment is yourself. Then try to find more “natural” products for things that cover the largest amount of surface area (As a nurse, I applied pain medicine patches to patients surface layers of skin, so if you don’t think stuff absorbs, you are sadly wrong). I recommend more natural ingredients in lotions that are being used on large amounts of your body, along with deodorant, concealers and powders, and anything you put on your lips (duh…you are eating that crap!). I really like the makeup and lotion brands found at natural foods stores, and it may be a good place to start. My current favorite line of makeup is called Mineral Fusion mineral makeup, which is made in Denver, CO. With that being said, if there are certain products you really love and work well for you…keep those for the special days and occasions. All we are trying to do is lessen the exposure over time.

Fruits/Veggies: The Environmental Working Group (EWG) each year comes out with a list called “The Dirty Dozen”, and this list seems to be a strong standard for what is felt is the top items to consider buying organic. I feel that the list is helpful and beneficial to keep in the back of your mind, but the rule I try to follow most is: buy organic for the foods you eat the MOST. For instance, my girl’s love carrots, and eat them all day long. I always buy organic carrots because they are consuming such a large amount of them. The food industry is slowly changing, but I really don’t trust any labeling on foods these days. Therefore, I just try to buy as close to the source as possible, and preferably from small, local farms.

Powders and supplements: I have to say…this is the major problem area for me in regards to spending (possibly unnecessary) money. I love finding a new “green” powder, or supplement that will give me the energy and “feel good” feeling I always crave. In this area, I recommend to anyone who is working out and trying to get on a healthier life track, to buy a quality protein powder, with one added “green” powder. Some of my favorite companies are Garden of Life, Sun Potion, Pure Encapsulations, Amazing Grass, and Vital Proteins. All because they are known to have higher standards for quality along with labeling their products honestly. My reasoning behind investing in a few of these powders is related to studies that state drinking protein within 30 minutes of a work-out will help you repair/build muscle, and stabilize blood sugar and hunger so there won’t be the crash in an hour that makes you want to eat a whole sleeve of Oreos. I actually make a protein drink every afternoon whether I workout or not. It keeps me full and satisfied until dinner, and has helped me completely stop snacking. It takes a bit to get used to, but I encourage you to experiment with various ways to make it taste good enough that you will want to continue drinking it. I usually mix my protein in my favorite green juice, or put a scoop in a smoothie with various fruits and vegetables. As far as supplements, that is very specific to the individual. I always recommend a quality probiotic because it is heavily researched to benefit so many aspects of your body and life (immunity, mental health, prevention of many chronic conditions). I encourage everyone to get a blood test to find out if you are deficient in anything. For instance, my iron and B12 were extremely low last summer. I thought I was “mom tired,” and it turns out, it was so much more.

Fluids: Last but not least. Buy a water filter…and chug chug chug water. All day long. It comes at a minimal cost, helps flush out the “crap,” and it is generally needed by every single part or your body for basic life functioning. I also highly recommend buying a reusable water bottle to refill over and over. Not only does it reduce waste, but it is habit forming. Once you start carrying it around with you (everywhere you go!!!!), you will suddenly find your water consumption increasing tremendously, and you will start seeing how your body will only crave it more. Another example of how you can teach your body to desire the good, and not the bad.

I really wish we lived in a world where organic did not need to exist; that all foods were great for us, and we didn’t have to hear such a mix of information about what is healthy one week, and suddenly it is terrible for you the next. Sometimes I feel like we are all doomed…but then I find a new product down the aisles of my local grocery store, or get a whiff of the fresh scents at a Farmer’s Market…and I get excited to push through another day…

Strong mind. Strong heart. Strong body.

Val

 

Take care of the inside first, and the strength will come

So we are a few months into our healthy New Year. Now it is time to re-evaluate. Do not step on the scale. Do not even go near it. Focus on how you FEEL. Has your energy increased? Are you sleeping any better? Do you see any baby muscles popping up any where? If you haven’t reached any of these yet, THAT IS OKAY! People who go crazy and do too much too quickly get burnt out. Take it slow. Take everything day by day. Make changes by focusing on each day, each meal, each hour if you need to. Look forward to doing something for yourself that is going to make you a little bit healthier today. Maybe you started drinking more water; started going on long walks in the fresh air; or maybe you started adding a pile of greens to your dinner…all small but important accomplishments that are making your body cleaner, stronger, and more efficient on the inside. The outward stuff is only as important as you make it. The blood is flowing, and your muscles, heart, and lungs are all waking up. Do not stop now.

Now take a step back and look at the changes you have made. What have you loved? What has been terrible? The obvious response may be: It has all been HARD; remember though that you are teaching your body something new, and you have to constantly remind yourself that it is going to become something so much better. Those first few weeks of moving your body are challenging. Especially if it is something new, or something you are returning to. But you have to push through. When you are not in shape, things are not going to work well. But as things start changing and you teach various parts of your body how it should function again, things will get better and better. Do not quit. Do not give up. Think of this first month as a giant hill you need to run up. When you get to the top, it is going to be glorious. On a side note…if you keep in shape and keep health a priority…these giant hills will not be so giant.

It is also time to check in and see how you feel about the new foods that have been incorporated in to your diet. Are you exploring REAL foods with amazing ingredients? Are these real foods tasting good? Honestly, if they don’t, you have to come to the realization that something is not right with your body. It should make you want to push through this time even more. Your body needs to relearn what it should be eating, and therefore what foods it craves. If your body is full of crap and toxins, that is the food it will want more of. If you give your body energy-filled, nutrition-packed foods that make you feel amazing, then you will want only that. Focus on foods that will fill you up and leave you satisfied. You never have to sacrifice when your body is being fueled with things that make you feel good. With every meal add veggies, add whole grains, add colorful seasonal foods. Make your meals even more exciting than they were before because you know you are doing something amazing for yourself. One of the biggest tips I can give you…instead of getting excited and anticipating cookies or ice cream, get excited about finding a new “green powder” to add to your smoothie, or a energy-packed bar that is going to make you feel good in a way sugar never could. Plus, it doesn’t come with a stomachache or sugar crash. That high is one that is hard to come down from.

Welcome to a life of health. It will never be easy, and the road will always be long. But when you are feeling amazing, you can take that road head on, and have fun making it an amazing journey. You have a wonderful, amazing body just waiting for you to wake it up and show it that it is pretty fricken awesome. It is yours. Take care of it. Improve it often. Make your journey unbelievable.

Strong mind. Strong heart. Strong body.

Val

 

Focusing on the heart

February and Valentine’s Day can be a sore spot for many, but thankfully this post has nothing to do with that type of lovey fake fluff. My focus for this day has always been on what it can represent…reminding us all to love and be kind. Do you really want to know how to make your life feel fulfilled and happy, be kind and bring happiness to others. It will make you feel like you have never before. By this I don’t mean you need to go out and join a charity or volunteer (which of course are amazing if you do!!), I mean show everyone you meet kindness and love…the ones that don’t act that way toward others, are often the ones that need it the most.

Working in a hospital, I got a view into people’s lives in the most personal and emotional manner. These patients and families were faced with stress none of us can prepare for, and life decisions no one is ready to face. In fact, I saw family dynamics and personal struggles surface that no one knew were even there prior to these situations. One thing I learned and would take away is…no one knows anyone’s life or personal struggles. One family would be saying goodbye to a family member with so many prayers and love, and another could not cope with a life without them. Life is stressful. Life is so hard. And none of us know what we are doing. My theory is, show kindness to everyone and hope they spread the same to others. With that, don’t be a pushover! Still be the strong mind, heart, and body I preach. But take the strength you are gaining every day, and spread it to others by words and actions that are positive and hopeful. We all need it.

But with that, how can we take all the corniness I described above and make this month of love truly meaningful. I have a few insights…

  1. Love yourself and be confident. You may feel like with the hustle and bustle of life around you, there are times you feel so small and insignificant. But guess what, you are supposed to be here. No matter what level of impact you make, the world would not be the same without you. We are all different for a special reason, and life would not be the same without you. I am saying this because you have to know that when you go through your day, in one way or another you have impacted others, and can positively affect people around you if you choose to! So are you going to drift into the shadows, or are you going to be the surprising light on someone’s day. But make sure to save some of the light for you. If you are not kind and show love to yourself, it makes it really difficult to spread it to others.
  2. Be the smile that catches someone’s eye. Have you ever made eye contact with someone, and they gave you a smile that caught you off guard. Where your first thought is…why are they smiling at me? Then you realize, oh they are just one of those special people that actually smile at others for no reason?!? Just because they are nice?!? That smile may have made you make a misstep on to the curb, but the following steps you took that day were probably were a little lighter. Remember that. Small things make a big difference to others.
  3. Pay a compliment to as many people as possible. After the age of 18, I feel like I graduated into a time where compliments vanished. There was so much build up where people wanted you to succeed and flourish, and then one enters adulthood where this big shadow of insecurities, judgment, and competition lie. When someone would say something nice, my response would be fragmented and forced, you would think I had never heard something nice in my life. That is when I decided I was going to compliment people as often as possible…good friends, complete strangers…any time a nice thought came into my head, I did something crazy…I said it out loud…to them. Some examples are, “I love your hair.” “I like your shirt.” “You look really nice today.” Nothing groundbreaking. Things you may have noticed and probably were in your thoughts, but hey, why don’t we start saying these things out loud. Make others feel good. That simple.
  4. Keep your circle small, and love hard. When I was in my geriatric nursing class (aka old people), there was one thing that really stuck with me. As people age, their “circles” get smaller because they know their time on their Earth is getting shorter, and they want to spend it with people they really care about. To me this theory was so profound. Find the ones you love, and give them your time, your thoughts, and your energy. We only have so much life left to live, so give yourself fully to people you really love. You never know how many memories you have left to make, so you better start now.

As you make changes in your health, there is no bigger change you could make then in your heart. Impacting others in a positive light will make you grow as a person more than you could ever imagine. My blog is all about keeping things simple and realistic. Spreading kindness in small ways every day, will make a huge impact on who you are the rest of your life. Grow in your heart, and the world around you may follow.

Strong mind. Strong heart. Strong body.

Val