This old remedy is back and better than ever

What goes around, comes around.

Like all quality fashion trends, it seems as though popular health and wellness movements trickle in and out of the spotlight too. Making its way back around (at this moment) is a ye olde remedy that goes by the name of "Epsom salt." Say that three times fast. 

There's a good chance you haven't heard of this so-called "salt." There's a better chance your parents have. And your grandparents, they're 100 percent in the know. G-Ma for the win! So, what is it? For starters, this salt gets its name by being present in saline springs throughout Epsom — a town in England. Although I keep saying "salt," these crystal-like bits are unlike the flavoring we love and adore on our soft pretzels; instead, it's a pure mineral compound of magnesium and sulfate. When flushed with warm water in a tub, this dynamic compound is broken down and said to seep through the skin and into the body.  

Now, the why. Why should we want magnesium and sulfate soaked into our body? Sounds daunting and harmful. First, both minerals are needed in the body — and note that their levels are commonly lower than they should be. While magnesium regulates enzyme activity, sulfate helps with the formation of tissues and joint proteins. Both are necessary to keep the body running smoothly. Because of the presence of this combo, Epsom salt is said to work wonders. Especially if you have aches, pains and sore muscles. Soaking in an Epsom bath is supposed to leave you feeling relaxed and loosey goosey. Perfect for a post-workout detox. That's not all! Epsom salt helps remove splinters, relieves stress, rids dead skin through exfoliation, clears blackheads, soothes skin, etc. It can even serve a purpose in the garden or through household chores. Magic. 

I decided this all sounded too good to be true. So, after my evening workout, I strolled into the nearest Duane Reade and picked up a hefty bag o' salt for myself. You can find plastic bags of Epsom in most any local drug store, as well as the grocery store. Yup, me, myself and my Epsom. When I got back to my apartment, I quickly filled the tub with hot water and added the recommended two cups of Epsom salt. I sat, soaked... thought about the day/remainder of the week... all with a cup of hot tea in-hand. After 12 to 15 minutes, I hopped out. It may have been the relaxing atmosphere or I could've just be extremely worn-out; regardless, it's now out with the bubble bath and in with the Epsom salt. The bath felt great. Not to mention, the salt I picked out had a lavender scent. Mmmmm.

After a single soak, it's hard to tell if all the mentioned magic (above) took place. That's to be expected. From my own investigation, articles state that if you really want to feel the soothing benefits, you need more frequent Epsom baths. About two to three a week. Still, after bath numero uno, I feel relaxed already – I'll take it.

Have you ever tried an Epsom bath? If so, comment below with your thoughts!

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How to stay healthy during finals week

Ah, it’s that dreadful time of the semester again: finals week.

The week where it’s completely acceptable to dress in your worst comfiest clothes, sleep in the libraries and continuously order Jimmy John’s directly to your study area. Sure, it can be fun to grab vending machine goodies and pull all-nighters with friends, but beware: each of these actions is likely to leave you feeling sluggish, and maybe even sick, once the week is over. With that being said, there are a few habits I maintain during finals that keep me feeling focused for my tests and healthy in time for summer break. Curious? Let’s take a look.         

Snack. Pack a snack — or three — to bring with you during your long study sessions. Not only will having prepared food keep you fully aware of what you’re putting into your body, but it’ll also save you some extra cash. Choose snacks from all food groups, including a little chocolate action (because you deserve it). Think whole grain crackers and cheese slices, celery and peanut butter, or an almond-craisin-dark chocolate chip mix.      

Snooze. I know, I know, you think you can catch up on sleep when finals are over. In reality, sleep is more important than ever this week. Research shows that taking time to catch a snooze will actually help your test grade more than staying up an extra five hours. To get those recommended eight hours while staying on top of your testing A-game, try the following: prioritize time spent study, rather than scrolling through social platforms, start your studying a day earlier (rather than later) and say no to caffeine come evening, as well as any other form of stimulant.    

Exercise. Keeping a workout regimen is extremely important during finals week. With so many studies pointing to heightened brain activity after hitting the gym, there’s no reason to break a sweat over worrying about your tests. Grab a friend and head out for a run around town, take advantage of downtime and take a walk in the park or even squeeze in a quick, at-home workout. Really, 30 minutes a day is all you need.      

Hydrate. The theme is water, water, water. Being an avid coffee-consumer myself, this point can be a hard one to remember nearing the end of the semester. Dehydration can weaken your concentration, exhaust your body and even affect your skills or mood — all necessary items to crush your exams. Fill up on water as much as possible this week. Carry a water bottle with you and refill it frequently. If the taste of water (or lack thereof) does nothing for you, consider adding different fruits to your bottle, like strawberries or limes, for a little flavor.  

Relax. Lastly, take a deep breath and relax. You can 100 percent do this. Give yourself plenty of study breaks to get up and walk around the building or frolic outside. I try to follow the 1:15 rule — focused studying for an hour, then a 15 minute chill time. Scheduling a few breaks into your routine will keep you feeling rejuvenated and understanding the material, rather than strictly staring at a textbook.

Edited by The Breeze.

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5 real life fitspiration motivators

There's more to healthy living inspiration than fitspo pics.

It's easy to spend entirely too much time scrolling through social media in search of ab-tastic "fitspiration" — fitness inspiration. It's just as easy to get stuck in an obsessive rut by constantly focusing on these pictures. What may have started out as motivation seeking, has now led to body shaming and the declaration of possibly unattainable appearance goals. I mean, who can compete with some of those Photoshopped models? Or weirder, a make-up-painted-on-abs models? Not this girl!

Although I've been guilty of spiraling downward into the fitspo trap (Pinterest can be addicting), I can now say that I've seen the light. That sounds dramatic. But in all seriousness, there are far more ways to increase your health and wellness motivation, as well as keep your spirits and self-confidence lifted, than wasting time by gawking at fine-tuned images. Here's just a few...

5 real life, fitness and nutrition motivators:

1. It's your body. Let's start off with a quick reminder that you live, eat, sleep, dance and breathe in your body. It's your own, personal home — why treat it like trash? For me, this is enough motivation. We're given one body, one life... let's go ahead and tend to it like royalty. We're all Queen Bees here.

Pretty sights on my walk to school. Nature rocks. 

2. Blissful weather. I don't know about you, but I'm 100 percent motivated by Mr. Sun. When the weather is nice and the rays are beaming down, I can't help but lace up my sneakers and head out for a quick run. I'm lucky to be surrounded by fresh air, green trees and safe running routes — simple things taken for granted that many don't have access to. Soak up this recent change in weather (yay, spring) and be fitspired to walk to class or work today. 

3. Disease-free. Living a disease-free life is something we should all want to strive for — if not for ourselves, for our family/loved ones. Outside of genetics, incorporating health and wellness into day-to-day life has the capabilitty to prevent major diseases and/or health concerns. Even the tiniest changes can have a huge impact on our bodies. Swap soda for water, enjoy post-dinner walks, shoot for one drink with the girls, instead of five — take time to notice your unhealthy actions, then take charge.

Workout buddy pictured on the left!

4. Grab a buddy. Hopping straight from a lazy lifestyle into an active one can be quite a challenge. Even if you're a seasoned worker-outer, you might find yourself creating excuses to keep you from hitting the gym (I can relate). To prevent skipping out on a workout, enlist an exercise buddy. Starting and keeping a healthy lifestyle with a friend on-board will motivate you to keep going — you can't let down your sidekick(s). Keep each other on task both in and out of the gym by incorporating a healthy diet too.

        

5. Swag. Yeah, I said it. Splurging on some fresh swag — running shorts, a blender, trendy sneakers, fitness tracker — is enough fitspo to last you (me) a long while. Let's faee it, getting new workout items or healthy kitchen appliances (as well as food) is pretty darn exciting. I tend to want to use these purchases ASAP. Treat yo-self and be prepared to face the extremely productive consequences. New workout clothes for the win! 

  What motivates you to lead a healthy lifestyle? Comment below with your answers. As always, thank you for reading. :)

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4 ways to increase your daily step count

 It seems as though the weather is taking a turn toward warmth. 

Warm weather = more time to spend exercising outside! 

Fitbit, Jawbone, Garmin Vivoactive or the traditional clip-on-pedometer — whichever activity tracker you have, strap it on and let’s get to moving. I’m a big fan of activity trackers these days, especially the Fitbit. If you ask my family or friends, they’ll tell you that this bad boy will likely never come off — every step from the day counts, right? Sure, my slightly competitive character doesn’t help when it comes to completing my daily goal or hitting the top of the chart in a weekly (friendly) challenge; a little competition can be healthy.

Here are four simple ways to increase your step count:

1. Ditch your car and the bus. Ignore the on-campus transportation and enjoy brisk (and bundled) walks through campus. Soak up some rays and slide your phone in your pocket! You can fully take in the beautiful views of Harrisonburg in the fall. If you live close to campus, consider setting your alarm a bit earlier and walk to campus. Not only will you boost your step count, but parking won’t be an issue — it’s a win-win!

2. Coffee/hot chocolate walk. This one is my favorite. Make something hot and yummy to sip on and grab your roomies for a nice chat and stroll around town. Head to the Arboretum, Purcell Park or even Downtown — all are great options nearby. While you’re catching up on the day together, your activity tracker will surely be keeping count too.  

   

   This one deserved a coffee walk picture. #TBT to warmer times. 

3. Hit the treadmill. Some days are just too cold to want to even think about leaving the bed, especially when you’re surrounded by cozy blankets and Netflix. Still want to reach your step goal? Bundle up and head to the gym with Netflix in hand (on a tablet or smartphone). Pick your favorite TV series or movie to watch while walking on the treadmill. You'll be so into your show that you’ll forget you’re even exercising!

4. UREC. Being a UREC employee, I’m constantly aware of the many opportunities to squeeze in a few extra steps. Head to the cardio area, fitness track, racquetball or basketball courts. More interested in classes? Sign up for a step, zumba or hip-hop class. Whichever exercise route you choose, you’ll increase your heart rate, step count and overall level of fitness. To register for classes online, visit the UREC registration page.  

For me, fitness trackers are extremely helpful. Though we may hate to admit it, there are some days we just haven’t done anything physical. Although the occasional lazy day is a must, it can be problematic when the most steps are received by walking from the bed to the fridge and back. Activity trackers can motivate you to get moving and grooving. Whether you decide to get your steps in alone or challenge your friends, you’re taking your health in the right direction.

Sidenote: This article was written for my university's newspaper — while there's some places mentioned you may not be familiar with, I'm sure you can substituted them with places near you. :)

Edited by The Breeze. 

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Girl's guide to a healthy wine night

It's 19 degrees here in Harrisonburg, Virginia, and the snow is coming d-o-w-n. 

The weather man is calling for close to three feet of snow this weekend and us Virginians don't quite know what to do with this information. So far, it seems as though we're following the protocol fairly well - snow shovels are out of stock, the staple foods are no longer on the store shelves and talk about losing power has everyone cooking meals to last for a few nights.

I, and many other college girls in town, took snow preparation a slightly different route. Instead of leaving Walmart with bags of bread and milk, I was bogged down with wine bottles and chocolate (dark chocolate, of course)... snow = wine night, right? 

With this in mind, I decided it was time to write a Girl's Guide to a Healthy Wine Night! 

Let's start with some background research on the main health benefits of wine.

1. Heart disease. For starters, the American Heart Association (AHA) suggests that drinking one to two glasses of red wine a day decreases the chance for heart disease. Maybe you've heard this statistic before or maybe you haven't, but let me dig a bit deeper. It's the polyphenolic compounds present in red wine (and white wine... but not nearly as much) that relax the arteries, helping them keep tonicity and prevent blood from clotting. 

2. Cholesterol. There's HDL cholesterol and there's LDL cholesterol. What do these mean? When you hear HDL, think good... happy... cholesterol. LDL, bad... lame... cholesterol. When LDL cholesterol is built up, the chance for a heart attack or disease increases. In a study performed by National Center for Biotechnology Information (NCBI), both the alcohol and polyphenolic found in wine "increases HDL cholesterol by 12%," helping to remove LDLs and keep healthy blood circulation.

3. Cancer. The same phenolic compounds mentioned above have been found to slow the growth of various types of cancers (breast cancer, liver cancer, prostate cancer, oral cancer, liver cancer). With that being said, the Journal of the American Dental Association found that antioxidants in wine (there's a ton in red wine) have cancer-fighting abilities. Drink up!     

Now, the fun stuff... some of my favorite, healthy wine night essentials. 

1. Wine: Skinnygirl, Barefoot, Cupcake, Sutterhome  

2. Chocolate: Boom Chicka Pop (Dark Chocolate Sea Salt Kettle Corn), Brookside (Dark Chocolate Crunchy Clusters, Dark Chocolate Fruit-Filled), Lindt (Dark Chocolate Sea Salt) 

   

3. Snacks: Wheat Thins, cheese slices, grapes and fruit, cinnamon-flavored walnuts 

4. Games: Apples to Apples, Twister, Cards Against Humanity... deck of cards in general

5. Extras: Mags on mags, rom coms, onesie, fuzzy blankets (and socks), candles and great gal pals

Comment below with your favorite wine night essentials!  

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New Year's Resolutions: how to pick and keep them

Happy 2016! Happy New Year!

This year is already off to a fabulous start - my big brother is engaged and I get another amazing sister out of the deal! What more could a little sis ask for? Since the proposal, a mere hour and a half before the ball dropped, all I've been able to think about is how perfect they are together. 

It's all just so exciting *insert cheesing emoji face*. 

A new year is all about new beginnings... a fresh start. I love the thought of starting clean and de-bogged. Whether the tweaks and changes take place on a physical, spiritual or social level, we all seem to have some type resolution that we're anxiously awaiting to take on (me included). Still unsure about what you want your resolutions to revolve around? Take a look at a few of my own, personal resolutions for 2016!     

A few of my resolutions:

1. Blog blog blog. This year I want to take Twenty-Fit & Fab to the next level! With less classes in the upcoming semester (yay second semester senior year), I'll have plenty more time to hit the local coffee shops and write about all things health and wellness. 

2. Hot yoga. I'm very excited for this one. As soon as I get back to school, I plan on diving right into the hot yoga classes offered by a studio nearby. I've always been a fan of regular yoga, but the list of benefits from heated yoga classes are endless. Working on becoming a hot yogi will also allow me to mix up my fitness routine - don't worry running, you're still my #1.   

3. New meals, new me. Being a college student, it's easy to stick to the same five meals each week (five might be overshooting it a bit). This year, I want to experiment with new, healthy meals. If the meals turnout and don't appear to be a "Pinterest fail," I'll be sure to share them with my fit & fab readers. Follow my IG account for more quick recipes I create - @twentyfitandfab.  

4. Be in the moment. I'm really talented at planning my life away. I love trying to figure out my next steps in life and am constantly excited for the future. This year, I hope to be more in the moment and enjoy where I am in life - I'm welcoming the here and now. This is likely easier said than done, especially with college graduation quickly approaching, but I'm still willing to give it a go.  

How to keep your resolution:

There's some crazy statistic that only 8% of people actually end up keeping their New Year's resolutions. This revs my competitive spirit. Let's make it into that percentage. 

1. Write. Write down your list of resolutions/goals and put the list somewhere you won't be able to miss it - bathroom mirror, fridge, key holder, shower, wherever you can't pass by it without reading it. 

2. Support. Get a family member or friend involved in your resolution (and you in their's). Being kept accountable can be an easy way to stay with your plan.

3. Checkpoints. Create different resolution checkpoints throughout the year. An easy way to do this is to write down the checkpoints in your calendar TODAY. Having them already planned out for the year means you can't skip them, right? 

4. Create. Ever heard of an inspiration board? Basically, you decorate a board (poster board, cork board, etc.) with anything and everything that inspires you to stick with your goal. If your goal is to be more healthy, include motivation quotes, pretty (healthy) food pictures or fitness-oriented pictures from magazines. Get creative!   

What are some of your resolutions? How do you plan on keeping them throughout the year?

Thank you for reading! :) 

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A hiking story: what to pack for your next weekend hike

Going to a school that is surrounded by mountains certainly has its perks. 

Besides the beautiful view (distraction) from the classroom windows and the picturesque sunsets/rises, our mountainous terrain sure does make for some great weekend hiking trips. The best part? My roomie, Lauren, loves to hike too and is always up for a Sunday morning adventure. 

This past weekend, the weather was more than perfect (70s and sunny)... it was basically asking for us to hit the trails. So, we did. Lauren and I packed our backpacks and drove out to the mountains. 

We were hoping to squeeze in a nice five miler before coming back to the apartment to begin working on school work. Some would say we were escaping reality... and we were.

After spending nearly half an hour trying to find the trailhead, we should've reconsidered our hike then and there. This was a sign. But, we were determined and still itching for a taste of some great outdoors. Finally, we found a trail. Whether it was the one we were looking for or not, we may never know. Anxious to just start moving, we hopped out of the car and began our trek. 

About five minutes in, we hit sign number two - a creepy, abandoned campsite. 

Okay, it wasn't too creepy, but once you've seen a few NCIS episodes, it's easy for anything unusual to trigger your imagination. Still, we wanted to hike. 

Around one mile in, we lost the trail. Literally don't know where it went. There were no more markings or notable walking paths, and we found ourselves climbing over massive fallen trees. This was sign number three - three strikes and we were out! 

Though it may sound like it was, our hike wasn't a complete fail. We got to spend time exploring outside, chat about life, create intense videos and breathe some fresh air! Nothing beats that, right?! Personally, I can't wait to see what our next trip has in-store for us.

Easy weekend hike necessities (for the colder months):

1. Water water water

2. Snacks - trail mix, granola bars or my favorite, a honey crisp apple

3. Layers - if your cold blooded (like myself) pack an extra sweatshirt, gloves, socks, scarf, ear warmers, hat... heck, throw in a blanket

4.  Hand warmers - did I mention that I'm always cold?

5. Flashlight - sometimes the iPhone flashlight just doesn't cut it

6. Eno hammock and book for at the top

7. Camera - take a picture of the trail hike before starting

8. Extra hairbands 

9.  And if you plan on drinking a coffee on the drive up (always yes to coffee), 

perhaps pack some TP?

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Merry 'Fit'mas: Holiday gift ideas for the fitness fanatic

My latest article in The Breeze has hit the press - be one of the first fitness fanatics to read!  

Winter break is right around the corner, and what does that mean? The holiday gift craze will be picking up in no time!

Picking out presents is both an exciting and sometimes extremely stressful task — there’s always that one person you simply have no idea what to get. Well, if your recipient is a fitness buff or plans to become one in the near future, look no further. Below you’ll find an array of fit-tastic gift options. These gifts are divided into three groups: big spenders, thrifty spenders and do-it-yourselfers. Regardless of which category you fit into, you’re bound to find some fit and fabulous gifts below.

Big spenders:

Fitbit: Is your fitness fanatic trying to increase his or her daily step intake? A Fitbit or other fitness trackers are the perfect gift.

Lululemon clothes: Lululemon sells a variety of clothes aimed toward different activities. Yoga, running, cycling — you name it, Lulu has the high quality workout clothes you’re looking for.

At-home gym: Some days there’s just no time to leave the house, for a long run or drive to the gym. No time, no problem — bring the gym to them. Purchase useful equipment, like free weights, an over-the-door pull-up bar or the Perfect Pushupdevice, to keep nearby.

Chacos: Are you buying for an adventurer? If so, Chacos are the way to go. Chacos are a fully supported sandal that are perfect for outdoor adventures, or even just for walking around town.

Membership: Hot Yoga, Crossfit, Soul Cycle, oh my! There are so many trendy fitness memberships you can gift this holiday season. Give the fitness fanatic a free month or a free year; regardless, their workout will be given a jumpstart (thanks to you).  

Thrifty spenders:

Jump rope: Nothing gets your heart rate jumpin’ like this old-school recess game. Spice up your fanatic’s exercise routine with a steady session of jumping rope — they’ll be surprised by the great workout (not to mention, they’ll be sure to expend some serious calories).

Nike headbands: Secure your hair, all while sweating in style. Nike headbands come in vibrant colors and have a no-slip grip. 

BlenderBottle: Looking for a way to shake up your pre or post-workout protein shake? A Blender Bottle does just the job. Pour in the protein, the liquid and the BlenderBall, and voila, the perfectly mixed shake.  

Hiking accessories: With all of the mountains surrounding JMU, give the gift of hiking accessories. Even if the giftee doesn’t live nearby, it’ll be the perfect excuse to spend some time together. A few ideas? Thick socks, Survival Straps, flashlight, gloves (and/or hand warmers) or a water bottle.

Energy gels or bars: Energy snacks are the perfect gift for the fitness fanatic in training. Whether it’s a triathlon, marathon or half marathon, staying fueled is crucial. Give them in bulk or add them to a stocking.   

DIYs:

Workout playlist or CD: Put together a playlist consisting of the recipient’s favorite jams. Include fast pump-up songs, as well as a few slow cool-down ones. 

Fitspiration board: Everyone needs a little inspiration, especially when it comes to starting and keeping a fitness regimen. Get crafty and create a fitspiration board. Fill the board with fitness pictures, motivational quotes or colorful, healthy foods. What inspires you to workout? Put it on the board. 

Coupons: Homemade coupons never get old, right? Sign your time away by making a variety of workout coupons. Having trouble brainstorming? Think post-workout massages, gym dates, homemade protein smoothies, anything!

Recipe book: Are you food savvy? Bind together some of your favorite healthy meals. Include step-by-step instructions on what the meal/snack includes, along with the directions. Never again will your fitness fanatic starve for healthy food ideas.

365 days of motivation: This one may take some stamina, but it’ll be well worth the sore fingers. Type up and cut out 365 motivational fitness quotes and place them in a decorated Mason Jar. Your gift receiver will start each day motivated to continue on their fitness journey.

Still having no luck after reading my trendy list? Start by considering the individual’s favorite sport or activity. From there, think of the necessary equipment pertaining to the activity — even little things (fancy and fun shoe laces, cold weather accessories or a running ID bracelet) make for good stocking stuffers. Get creative and personalize the fitness gift to your recipient, they’ll be sure to love it!

Edited by: The Breeze

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Thanksgiving throw-down: the healthiest Thanksgiving foods

It's time to start getting twurkey. 

With Thanksgiving only a couple of days away, I'm sure multiple trips to the grocery store are in order. Before snagging all of the ingredients for your traditional recipes, read over my latest "Thanksgiving Throw-down" article in the university's newspaper to find out which of our favorite meals is healthier than the next!

 Click here to read my article in The Breeze! 

Have a happy Thanksgiving and remember... it's a marathon, not a sprint. 

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New week new you: 7 days of healthy tasks

Ahh, November! 

I don't know about you, but this semester is just scooting right along. With Thanksgiving and winter break on the horizon, 2015 will be wrapped up in no time. We are at the final stretch ladies and gents. 

This past week marked the nearing end of college, well, undergrad. Wednesday was the last time that I'll every get the joy of registering for classes. Unlike most years, this registration week was simple and a major success. Say it with me, NO FRIDAY CLASSES. As lame as it seems, I've been praying for this to happen for about seven semesters now. Dreams do come true. 

I'm not quite sure why I've always wanted Friday classes off... I rarely go out on Thursday nights, can't physically sleep-in past 7:30 am (on a good day) and being busy is my claim to fame. My roomie said it best when she said my extra time will be most definitely be aimed towards cleaning our humble abode and going on bundled runs! She's right.

A new semester of classes is like turning over a new leaf - new semester, new you. 
With this fresh start in mind, I figured why not start this week? 
Care to join me in a week filled with healthy moves?

Monday: Rise and shine! Give your skin a break today by treating this Monday as #MakeunderMonday. What's a makeunder? Well, you can take this challenge as far as wearing no makeup at all or not wearing any face products (foundation, blush, concealer, etc.); regardless, you'll be giving your skin a break and allowing it to breathe. Besides the obvious benefits, Buzzfeed really hits the nail on the head with the many pluses of not wearing makeup everyday, take a look. 

Tuesday: Only three more days until Friday, woo-ha. I shall claim today as #ToughTuesday. Today, pick-up a pair of light weights to incorporate some lifting to your routine. Pumping (light) iron isn't just heart healthy, but helps build lean muscle mass. Try one of Lauren Gleisberg's weight sequences today - they're great! 

Wednesday: It's #Water-packedWednesday. Grab your water bottle and ditch all other drinks today, except for hot tea, of course. Wondering what all the benefits of drinking water are? Click here for one of my quick lists devoted to water.  

Thursday: Today's rejuvenating task strays from eating healthy and working out... it's all about #ThrowawayThursday. Pick an area or two (maybe even three) to completely de-clutter. Whether it's your closet, workspace, laundry room area or even fridge, get rid of unnecessary items that are taking over. Clearing out old clothes and papers boosts your feel of organization and prepares you for upcoming tasks - so much more room to work and think! 

Friday: You made it through the week, it's Friday! Today's task? Let's make it a #Fit&FabFriday by putting our Pinteresting skills to the test. For tonight's meal, whip up a healthy, homemade entre for you and your friends or family. Pick a recipe with lots of color - skip fried, salt-packed or sugary foods. Don't use Pinterest? Give this Courtney's Corner recipe a try! 

Saturday: Welcome the weekend with 30 to 60 minutes of yoga -  #StretchingSaturday. Practicing yoga is not only beneficial for the mind, allowing you to organize thoughts and find your center, but is also a great workout. Yoga works every part of the body - shoulders, arms, back, abdomen and legs. You'll be sure to finish feeling sore, yet restored.      

Sunday: #SundayRunday. Let's start off the upcoming week with a nice run, shall we? If you're still a little iffy on the idea of running, grab a buddy to go with you. Still in the no-run-zone? Lace your sneakers and set out on a brisk walk - both are great! Being outside and getting your heart rate up is guaranteed to help sort out any thoughts/schedule plans, lift your spirits and start your week on a healthy note.

Hope you enjoyed your week o' health!
What kinds of tasks do you hope to carry to your next week?

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Benefits of eating colorfully

Good morning readers! 

I don't know about y'all, but today is the first sunny day we've had in a while. It was starting to seem like cloudy and rainy was the new summer weather. Today, I plan to spend as much time as possible outdoors; I've gotta soak up the sun. Hope you have some fun, outdoor plans today too!

Today's article is about colors. Yes, I'm talking about the ROY G BIV. Research shows that an individual can get all the nutrients their body needs by eating a plate full of different colors (Fruit Loops don't count). Each color offers a different benefit for the body, while some overlap, check it out: 

Red (watermelon, tomatoes, red cabbage, pink grapefruit) - Redish fruits and veggies usually contain lycopene. This is a strong antioxidant that have been found to lower the risk for cancer. Remember me writing about these in the article about watermelons? 

Orange & Yellow (carrots, cantaloup, mango, yams, sweet potatoes, squash, apricots) - So, these foods are also rich in an antioxidant, beta-carotene. Beta-carotene, like lycopene, shows a reduced chance for specific cancers. This antioxidant is also the precursor for vitamin A (the skin and eye vitamin)! 

Green (broccoli, kale, collards, spinach, green beans, asparagus) - Like the orange and yellows, greens promote healthy eyes. The lutein (combined with the zeaxanthin) in the foods reduces the risk of chronic eye diseases, including age related macular degeneration and cataracts. 

Blue & Purple (blueberries, blackberries, plums, cherries, purple grapes) - These foods are great sources of anthocyanin. This flavonoid increases your vitamin C levels, which are not only known for boosting the immune system, they also assist in preventing free radicals from damaging the body. Vitamin C also promotes good skin health (including wrinkles).

All in all, eating a rainbow of foods promotes a strong, overall health. Whether it's getting a variety of important vitamins and nutrients into your body or lowering cholesterol, body circumference, chance for cancers and heart disease, eating colorfully certainly doesn't hurt. 

Challenge: Try filling up your plate with at least three colors during today's meals! Think you can do it? Yeah, you totally can.  

Thanks for reading and enjoy your day!

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Health benefits of owning pets

This past weekend I spent some time with my main man and his two, furry pups. Visiting his house and seeing Hanna and Haleigh (dogs, not people) means an obligatory trip to the P-A-R-K for a 

W-A-L-K. Yes, these cuties get extremely excited over a stroll through the park or even the slightest mention of the two words; luckily, they haven't caught onto spelling yet. 

Though I've only been to the neighborhood park a handful of times (and I love every visit), 

the girls make me feel completely accepted on their turf... dogs rock.

(Left to Right Order: Hanna, Haleigh, Reagan -- couldn't leave out my Queen Bee pup!!)   

Aside from being awesome, did you know that having pets can impact your health... in a positive way? 

1. For starters, pets (especially dogs) require a great deal of play time outside. This is a perk for you! Not only are you getting to breathe fresh air and catch some sun rays, but you're also getting to exercise. Walking/hiking, throwing a ball, running and even biking are great ways to get movin' with your four-legged friend. Consider your pet as your very own personal trainer.  

2. Pets provide a sense of companionship... they're your pals! Since they can't exactly do for themselves, pets need a ton of attention and to be taken care of constantly (you're very important in their life). Don't worry, this isn't a one-way street. You can bet that if you're feeling down in the dumps, your furry friend is ready to cuddle until your spirit is high again! 

3. Because of the amount of exercise and the constant buddy system developed from having a pet, owners have high levels of serotonin (the happy hormone). Increased serotonin=Reduced stress levels and decreased blood pressure and cholesterol levels.

4. This one is kinda cool. Studies show that if a furry pet is introduced to a child at a young age (as in, they live with them at home), the child's chance of developing animal allergies lowers by 33 percent. 

5. Pets help you be a social butterfly. Taking your pup to the dog park not only creates friends for him/her, but also brings about conversation between you and the other owners. Friends all-around!

Go out and play with your pet! No pet? Play with your neighbors... you'll be feeling fab in no time!

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