Eating Healthy When You Are Crazy Busy

Let’s face it; SUMMER SEASON IS HERE!!  We are all “crazy busy” with vacations, holidays, weddings, keeping the kids entertained this summer and can’t possibly fit another thing into our schedule.  I wanted to share some tips with you for when you are really busy, out and about and always on the go but still want to eat healthy, take care of your body and make this “crazy busy” schedule work for you.  Because, come on, it makes you feel GREAT to keep eating healthy, right?!

And we aren’t going to let “being busy” stop us from feeling great!!

Well, I have some tips for ya on what you can eat to stay healthy when you are busy!

Smoothies and Protein Shakes.
So fast, and perfect for on the go!  Just pour some coconut water, rice milk, hemp milk or almond milk into the blender, then throw in your fruits AND some veggies (spinach, cucumber, romaine lettuce, just to name a few).

Add some protein if you would like (hemp seed or chia seed, or maybe a scoop of hemp/vegan protein powder).

For extra flavor, add some vanilla extract or dash of cinnamon.

Salads.
Chop up a bunch of lettuce – romaine or red leaf – and add some spinach. Pile on some other veggies – tomatoes, cucumbers, carrots, radishes, sliced beets, bell peppers, onions…whatever you like.

Add some protein. Choose pumpkin seeds, hemp seeds, cooked organic chicken breast, kidney beans, sprouts, a hard-boiled egg, or salmon or tuna.

Make a quick dressing with olive oil, vinegar, a juiced lemon, or a couple sprays of Bragg’s Amino Acids (or just a bit of sea salt if you don’t have Bragg’s); find a combination you like!  Watch out for dressings already bottled, check the lables!! Toss it all together and eat.

If you chop the veggies in bulk you can make a couple salads at a time, don’t add the dressing to them yet, and they usually last a couple days.

Know where you can get healthy take-out.
This could be from a nearby restaurant or you could find a place where you know you can get some healthier options.  Have a few places in mind where you can get a great quick salad, cold pressed juices, who use raw whole foods and have fresh options to chose from. When traveling, do some research before hand and set yourself up to succeed. 

Some of my favorite go-to places: Frutive, Virginia Beach, VA; SaladWorks, Virginia Beach, VA; Village Juice Co., Winston-Salem; any Panera; any McAlisters Deli; any Jason's Deli, just to name a few!

It’s always the small habits that add up. Don’t let yourself fall back into old habits that cause you to not feel so great! I’d love to hear from you, too:  what and where do you like to eat when you are really busy? 

Lavender Essential Oil For Stress And Sleep

Ohhhh lavender, one of my favorite oils!! 

I am obsessed with lavender essential oil; especially when I am lying down to get some sleep!  My mind tends to go 100mph the second my head hits the pillow, which totally throws off my sleep patterns.  This can be due to a hectic schedule, stress and if you're like me, not enough hours in a day to accomplish all the things you need to get done.  Since I have been using this amazing essential oil, my mind is at ease and calm which is the perfect combo for a great night sleep and a more productive next day!!  Typically I diffuse lavender (with some other amazing oils), as well as rub the oil on my neck and pillow… and

BAM, I sleep like a baby all night.

Lavender has always been known for its calming and relaxing effect and is regularly used to treat high levels of stress, anxiety, and depression. Also, studies have shown that the use of the scent of lavender increases the time spent in deep sleep…YES PLEASE!

Lavender oil has been used for thousands of years as perfume, a deodorant, disinfectant, insect repellant, and an aphrodisiac.  Lavender oil has been known to treat skin issues, reduce anxiety, and strengthen your immune system.  Interesting fact, it was also used to tame lions—needless to say, lavender oil is a superstar natural health remedy.

Other health benefits that lavender provides includes skin treatment (especially with acne), digestive relief, and infection prevention and treatment. Lavender has properties that are anti-microbial to reduce fungal and inflammatory infections. This versatile oil has also been used for pain relief, headaches and migraines, muscle aches, menstrual cramps, allergies, asthma, sleep inducing, gas or bloating, burns, chicken pox, dry skin, and muscle relaxant.

For women who are going through menopause, lavender tends to have an estrogen-like effect on the body to help you through the change (not to mention the stress and discomfort that comes with it).

Best results are found when lavender oil is used in your bath, diffused into the air, or used directly on your skin. For your bath, mix about 5 or 6 drops into the bath water. If you are diffusing the oil into the air, I suggest 10-12 drops of lavender and only two drops if you are applying directly onto the skin.

What are you waiting for, if you are interested in Essentail Oils, contact us & we would love to share with you the essential oils we use!

Calm, relaxed and rejuvenated!!

XOXO~S & A

Essential Oil Skin Care DIY Recipes

We LOVE trying out new skin care recipes with essential oils and wanted to share some of our favorites with you!!  To make your own recipes, choose a base oil and add other carrier oils and essential oils and blend together.  I always add rosehip oil and carrot seed oil to my recipes.  They are high in vitamin A and stimulate cell turnover.  When you make a blend, store it in a dark colored bottle.  Buy small amounts of oils at the time.  Try to use the oil within 3-6 months.  If you buy larger bottles of carrier oils or the weather is hot, store in the refrigerator to prevent the oil from oxidizing and becoming rancid. (I store all of my carrier oils in the refrigerator just to be safe)  Blend up a recipe to last a couple of weeks.  Use the blend when you’ve washed your face or when you get out of the shower while you are still WET!  The water allows for the oils to be absorbed better. A lotion is and oil and water emulsified together.  This eliminates the need for an emulsifier which often times is harmful to the body. 

Normal Skin

Base Oils

• Almond, Hazelnut, Apricot, Fractionated Coconut Oil, Argan

Additions to Base Oil

• Evening Primrose, Carrot, Jojoba, Borage Seed, Rosehip

Essential Oils

• Chamomile, Geranium/Rose, Lavende, Frankincense, Patchouli, Ylang Ylang

Dry to Normal Skin

Base Oils

• Almond, Avocado, Apricot, Argan

Additions to Base Oil

• Jojoba, Borage Seed, Evening Primrose, Carrot, Rosehip

Essential Oils

• Chamomile, Lavender, Sandalwood, Patchouli, Geranium/Rose, Rosemary, Frankincense, Myrrh, Ylang Ylang

Oily to Normal Skin

Base Oils

•  Almond, Hazelnut, Apricot, Fractionated Coconut Oil

Additions to Base Oil

• Borage Seed, Evening Primrose, Carrot

Essential Oils

• Chamomile, Frankincense, Lavender, Geranium, Ylang-Ylang, Melaleuca

Our Favorite Recipes!!

Face Oil:

2 TBSP Base Oil (Argan)

1 TBSP Rosehip Oil

10 drops Sandalwood Essential Oil   

10 drops Geranium Essential Oil

10 drops Myrrh Essential Oil

5 drops Frankincense Essential Oil

Blend and store in an amber colored bottle. 

Body Oil:

Almond Oil

Carrot Seed Oil or Rosehip Seed Oil

2 drops Geranium Essential Oil

2 drops Frankincense Essential Oil

2 drops Ylang Ylang Essential Oil

Mix together in hands and apply over wet body!

Eye Serum:

2 TBSP Rosehip Oil

5 drops Evening Primrose Oil

3 drops Carrot Seed Oil

3 drops of Lavender Essential Oil

3 drops of Sandalwood Essential Oil

5 drops Vitamin E Oil

Blend and store in a dark bottle.

If you would like to know how to get the best essential oils on the market into your daily regimen, contact us at sandawellnessduo@gmail.com and we will get you set up to discover your best skin yet!!

XOXO~S & A

Essential Oils for Skin Care

Essential oils have been used for centuries for their toning, regenerating and healing properties.  They are easily absorbed through the skin and will help you to have luminous skin in no time!  Mix with carrier oils to create you own anti-aging blends!! 

Do you want glowing skin??  Here are essential oils we love. 

Roman Chamomile

• Anti-infectious, anti-inflammatory, calming and relaxing
• Increases the ability of the skin to regenerate
• Calms skin conditions like dermatitis, eczema, rashes and sensitive skin

Geranium

• Geranium can be used in place of Rose Oil. (not rosehip carrier oil)  True rose essential oil is very expensive and geranium essential oil has very similar properties.
• Antibacterial, anti-inflammatory, antiseptic
• May balance sebum secretions in the sebaceous glands to keep skin supple
• Good for skin conditions like dermatitis, eczema and acne
• Improves skin elasticity and tone

Lavender

• Anti-inflammatory, antifungal, antimicrobial, antiseptic
• Calming to the skin so great for dermatitis, eczema, psoriasis and rashes
• Aids in cell turnover so it helps minimize scaring

Frankincense

• Anti-infectious, anti-inflammatory, anticancer
• Decreases the appearance of pores and evens skin tone
• Helps protect existing cells and encourages new cell growth
• Reduces wrinkles, tightens skin and reduces the appearance of scars
• Soothes dry, chapped skin
• Our favorite essential oil!!

Patchouli

• Anti-infectious, anti-inflammatory, antifungal, antiseptic, astringent
• It’s anti-inflammatory properties make it great for irritated skin conditions like acne, dermatitis, psoriasis and eczema
• Promotes new cell growth and smoothes the appearance of fine lines and wrinkles

Ylang Ylang

• Antiseptic
• Controls oil production and minimizes breakouts
• Helps regenerate skin cells reducing fine lines and improves skin’s elasticity

Sandalwood

• Antiseptic, antitumor, astringent, anti-inflammatory, calming
• Similar to frankincense in their action
• Contains antioxidants that reduce free radical damage
• Soothes and tightens and cleanses the skin

Myrrh

• Anti-infectious, anti-inflammatory, antiseptic, antitumor, astringent
• It’s anti-inflammatory properties make it great for eczema, psoriasis, acne and dermatitis
• Increases cell turnover helping to smooth the skin reducing fine lines and wrinkles
• Also may help with chapped, cracked skin and dryness

Melaleuca

• Antibacterial, antifungal, anti-infectious, anti-inflammatory, antioxidant, antiseptic
• Promotes cleansing and purity
• Antiseptic properties helps to heal acne
• Helps to relieve eczema, dermatitis, and psoriasis

Get our favorite essential recipes for skin!!

XOXO~S & A

Our Favorite Carrier Oils

We have been obsessed with natural skin care since we learned that there are so many toxic chemicals lurking in skin care products that can have an adverse effect on our health.  Carrier oils are wonderful for keeping your skin looking healthy and hydrated.  They protect the lipid layer against environmental stresses while deeply moisturizing the upper layers of the skin improving the skin’s softness and elasticity.  These oils are loaded with vitamins, minerals and an array of fatty acids, omega 3, 6 and 9, that deeply moisturize and nourish the skin.  Use a combination of these carrier oils to dilute essential oils to provide your skin with the best care to stay young looking!!

Here are our favorite carrier oils!

Jojoba Oil

• Slightly nutty aroma
• Shelf life:  2-5 years
• High in Vitamins B, and E, minerals
• Fatty Acids:  Eruic, Gadoleic, Oleic
• Uses:  Skincare, hair care
• Great for dry skin conditions!  Great for inflamed skin, acne, eczema and psoriasis, Anti-inflammatory, antibacterial, Similar to the sebum in our sebaceous glands and is very effective skin softener because it is highly penetrative.  Great for removing makeup!  It’s said to help to dissolve oil collected in clogged pores, Can be used on a dry scalp before shampooing, can be used in the hair before blow drying to add moisture

Evening Primrose Oil (Borage Seed Oil has similar properties)

• Nutty aroma
• Shelf life: 6 months refrigerated
• High in vitamin E, omega 3 and omega 6
• Fatty acids:  Gamma Linolenic, Linoleic, Oleic, Palmitic, Stearic
• Uses:  Skincare, hair care massage, dietary supplement
• Healing, Helps skin retain water, helps skin cells stay plumped, Improves moisture, elasticity, firmness and roughness of skin, great for eczema, and rashes

Carrot Seed Oil

• Earthy aroma
• Shelf life:  1 year
• Often considered an essential oil
• High in vitamins B, C, D, E, minerals and beta carotene, provitamin A
• Fatty acids:  Stearic, Palmitic, Oleic, Linoleic, Linolenic
• Uses:  skincare, hair care
• Use small amounts because of the bright orange color, Great for cell turnover due to the beta carotene (vit. A), Great for premature aging, itching dryness, psoriasis and eczema, antioxidant and antiseptic properties

Rosehip Seed Oil

• Earthy aroma
• Shelf life: 6 months refrigerated
• High in Vitamins A, C, K, (trans-retinoic acid)
• Fatty acids:  Oleic, Palmitic, Linoleic, Linolenic
• Uses:  skincare
• Contains super-antioxidant lycopene that helps repair sun-damaged skin
• Trans-retinoic acid (vit. A) encourages cell turnover and diminishes discoloration, anti-inflammatory benefits, Helps skin retain water, decreases sun spots, improves appearance of fine lines, and encourages a smoother skin texture, Deeply moisturizing, removes redness and irritation so may be beneficial for rosacea 

Sweet Almond Oil

• Sweet, nutty aroma
• Shelf life: 1 year
• Rich in protein, vitamins A, B, E, glucosides and minerals
• Fatty Acids:  Oleic, Palmitic, Linoleic, Linolenic, Stearic
• Uses:  Skincare, hair care, massage, makeup
• Good for all skin types, helps skin to retain moisture, non-comedogenic
• Helps relieve itching, soreness, dryness and inflammation
• Great base oil for adding other carrier oils

Avocado Oil

• Nutty aroma
• Shelf life:  6 months
• Rich in vitamins A, B, D, E, protein, Panothenic acid, lecithin
• Fatty acids:  Lecithin, alpha linoleic, linoleic, linolenic, oleic, palmitic, palmitoleic
• Used in skincare, hair care
• Great for dry, dehydrated skin; eczema; improves skin elasticity, increases collagen, removes impurities from the skin, blends well with other carrier oils

Fractionated Coconut Oil

• Mild coconut aroma
• Shelf life:  2-4 years
• Fractionatedoil contains only the medium chain fatty acids (long chain fatty acids removed)  Raw coconut oil is not best for dilution of essential oils. Long chains may interfere with absorption of essential oil.
• Contains Vitamin E, Squalene, Sterol, Tocopherols
• Uses:  skincare, massage, hair care, food, great oil for general essential oil dilution, great to use on children when diluting oils
• Fatty acids:  Caprylic, Capric, Lauric, Linoleic, Myristic, Oleic, Palmitic, Stearic
• Strengthens and softens skin, eliminates dead skin cells on the surface, High in lauric acid which has some antimicrobial activity that may be useful in treating acne, Long shelf life and blend well with other oils.

Grape Seed Oil

• Mild, sweet aroma
• Shelf life: 1 year
• High in Vitamin E, Tocopherols, Omega 6, Omega 9
• Fatty Acids:  Linoleic, Linolenic, Oleic, Palmitic, Stearic
• Uses:  Skincare, massage, food
• Penetrating, reduces skin aging, does not agrivate acne, non greasy, antioxidant properties increased in blood, anti-bacterial, anti-fungal, great for oily skin and sensitive skin

Marula Oil

• Sweet, nutty aroma
• Shelf life:  1 year
• High in Vitamins C, E, proteins, tochotrienol, phenolic compounds, flavonoids
• Fatty acids:  Oleic, Linoleic, Alpha-Linolenic, Palmitic, Stearic, Arachidonic
• Uses:  skincare
• Fast absorbing, for all skin types, Reduces the appearance of fine lines and wrinkles, redness and blotchiness, Improves elasticity, promotes collagen and elastin production, Reduces water loss, hydrates deep layers of skin, anti-inflammatory

Hazelnut Oil

• Sweet, nutty aroma
• Shelf life:  1 year
• High in vitamin E, minerals and protein, high in catechins and tannins that give the sensation of dry oil when applied
• Fatty acids:  oleic, linoleic, palmitic, stearic linolenic
• Uses: skincare, hair care
• Good for all skin types, moisturizing and emollient, softens and soothes the skin, recommended for treating irritation of dry sensitive or damages skin, antioxidant properties reducing free radicals, helps to filter out suns rays, antibacterial so it helps treat oily skin and seborrheic dermatitis and acne, helps to tone and firm skin, can be applied to hair before shampooing to moisturize hair, Blends well with other carrier oils

Kukui Oil

• Light, nutty aroma
• Shelf life:  1 year
• High in Vitamins A, C, E
• Fatty acids:  Linoleic, Alpha Linolenic, Palmitic, Oleic
• Uses:  Skincare, hair care
• Great for dry skin, Highly emollient, Excellent antioxidant properties, Helps relieve symptoms of eczema and psoriasis, no greasy feel

Baobab Oil

• Light aroma
• Shelf life:  3-4 years in cool. dark area and sealed tightly
• Rich in vitamins A, E, D, protein
• Fatty acids:  Oleic, Palmitic, Linoleic, Linoleinic, Stearic
• Uses:  Skincare, hair care, massage
• Quickly absorbed, great for dry skin, Antioxidant and anti-inflammatory properties, Smoothes out fine lines by possibly stimulating collagen and elastin, Calms itchy skin of eczema and psoriasis and dermatitis, Helps reduce scaring

Argan Oil

• Faint aroma
• Shelf life:  up to 6 months
• High in vitamins (A,E)
• Fatty acids:  Oleic, Pamitic, Linoleic, Linolenic, Stearic
• Uses:  Skincare, hair care, cosmetics
• Very hydrating, absorbs quickly, very moisturizing, reduces fine lines and wrinkles, improves elasticity, anti-inflammatory, minimizes scars and stretch marks, reduces sebum production in oily skin, helps heal acne

Apricot Oil

• Faint aroma
• Shelf-life:  6 months
• High in vitamins A, C, E, and protein
• Fatty acids:  Oleic, Palmitic, Linoleic, Stearic
• Uses:  Skincare, massage, hair care
• Good for all skin types especially prematurely aging, sensitive, inflamed, dry
• Good for skin rejuvenating 

Check out our favorite essential oils

for skin care!

XOXO~S & A

Game Day Eats

Come on, we all love the comfort food that comes along with football season; it's the one day you can eat all the chips, dips and sweet treats you want and no one will judge:) RIGHT?? 

Well, Super Bowl 50 is TOMORROW and we can't wait to see Cam Newton and our Carolina Panthers take on Peyton Manning and the Denver Broncos; what a great game day it will be!  We wanted to share with you a few different, super easy, game day eats that won't erase all your hard work this week. These are delicious eats that we hope you love as much as we do!

ENJOY~

Game Day Chili

Ingredients:

• 1 lb of 98% Fat Free Ground Turkey (organic if possible)
• 1 jar of Low Sodium Salsa (We like Green Mountain Gringo Salsa)
• 1 can of Organic Black Beans – rinsed(try to find a can that has a BPA free lining and no salt added)
• Avocado or Homemade Guacamole
• Organic Corn Chips

Instructions:

Brown the turkey, add the salsa and beans and simmer for a few minutes! Top with avocado or guacamole and scoop away with corn chips.  This recipe will serve 3-4 depending on appetites and whether you have a salad or another healthy side to accompany your chili!

Add Ins:

• Extra beans if you are trying to stretch to make more servings.  I like cannellini beans or navy beans
• A couple of fresh diced tomatoes will give it a fresh kick!
• Be creative!  Sauté more onions, mushrooms, green peppers or whatever you like!
• Spice this up with these doTERRA essential oils:  1 drop of Cilantro, 2-4 drops of Lime or Lemon, 1 drop of Cumin

Black Bean Brownies

(Recipe from doTERRA Blog!)

Ingredients:

• 1 (15 oz.) can of Black Beans, drained & rinsed
• 2 Large Eggs
• 1/4 cup Cocoa Powder
• 2/3 cup Honey
• 1/3 cup Coconut Oil
• 1/2 teaspoon Baking Powder
• Pinch of Salt
• 4 Drops of doTERRA Wild Orange or Lemon Essential Oil
• 3/4 cup Chocolate Chip, divided

Instructions:

• Preheat oven to 350 degrees Fahrenheit.
• Place all ingredients, except for chocolate chips, in a blender or food processor and blend until smooth.
• Pour batter into large bowl and stir in ½ cup chocolate chips.
• Pour into greased 8×8-inch pan and top with ¼ cup chocolate chips (or you can stir all the chocolate chips into the batter, your choice!)
• Bake for 30-35 minutes or until a toothpick inserted in the middle comes out clean. Let cool and cut into pieces. Store in refrigerator. 

A few other tips to your healthy game day

Spice up your salsa with barley 1 drop of doTERRA's Cilantro and 3-4 drops of doTERRA's Lime Essential Oil, and add in 3-4 drops of doTERRA Lemon Essential Oil to your hummus.  Be sure to have some cut veggies on hand for mindless munching and make sure you are getting plenty of water, like always!  For some added detoxification, add 2-3 drops of doTERRA Lemon Essential Oil to your water for a taste of flavor and an extra benefit to your body!

Happy Super Bowl 50, y'all!!

XOXO~S&A  

The Big Question: To Dilute, or Not To Dilute Essential Oils

If you are new to the essential oil scene, you’ve probably heard lots of talk about the need to dilute essential oils with carrier oils.  On the other hand, you will hear many saying that some of the oils can be used “neat”, or by themselves.  So what is right?  The answer is, when in doubt, DILUTE!  Always dilute essential oils if you have sensitive skin.  Always dilute if you are putting oils on children.  Always dilute “hot oils” like oregano, cinnamon, clove, thyme and cassia.  These "hot oils" are common skin irritants and can cause skin sensitization.  Initially, they can be tolerated being used neat, but then all of the sudden, cause a disproportionately strong dermatitis reaction.  When the dermatitis has cleared, even a small amount can cause a reaction. Low quality, adulterated oils, even ones that say “organic” can cause skin sensitization as well due to the impurities that can be in the oil.  So, always dilute "hot oils" to prevent this kind of reaction.

This is one of the main reasons why we only use essential oils that are Certified Pure, Therapeutic Grade (CPTG) to ensure that we are using the highest purity and quality of oils on the market. 

So, what is the difference between essential oils and carrier oils? 

Essential oils are the volatile liquids (they evaporate quickly) that are distilled from the plant’s seeds, bark, leaves, stems, roots, flowers, fruit, etc.  They are not “oily” like carrier oils.  Their molecular size is very small and they are lipid soluble and can easily penetrate the skin’s lipid bilayer.  Essential oils contain the chemical constituents that allow them to be therapeutically beneficial.  Within twenty minutes, essential oil constituents have entered the blood stream and have the potential to affect every cell in the body.  In the cell, they have a therapeutic benefit, and then, metabolized like any other nutrient, unlike synthetic chemicals, that are not metabolized easily and tend to be stored as toxins in our bodies.

Carrier oils are vegetable oils derived from the fatty portions of the plant, usually the seeds, and they are used to “carry” the essential oil into the skin.  These are full of fatty acids that also provide nutritive benefits to the skin.  Unlike essential oils, carrier oils can become rancid so they need to be stored in cool places.  They do not evaporate like essential oils so they can be used to dilute the essential oil and prevent it from evaporating too quickly allowing more essential oil to enter the body.  It only takes a couple of drops of an essential oil to have a therapeutic benefit.  The carrier oil allows the couple of drops of essential oil to be distributed over a greater part of the body and it also prevents wasting the essential oil.  Because of their larger molecular size, the carrier oil does not penetrate enough to get into the blood stream like the essential oils.  They penetrate the top layers of the skin and nourish it with their fatty acids and vitamins and minerals.  There are so many carrier oils coming into the market that it is hard to decide which one is the best.  They each have a different fatty acid profile and some are more suitable for dry skin and some are better for oily skin.  So which ones do you choose?  Play around with different oils and blend carrier oils that provide different benefits to the skin.  First, make sure that you purchase carrier oils that are organic and cold pressed. These are the best to use on the skin.  They are richest in vitamins, minerals and fatty acids that nourish the skin.  Avoid using cooking oils that you typically buy at the grocery store.  They are highly refined and may contain solvents and petroleum residues. 

Check out our favorite carrier oils!!

XOXO~S&A

How To "Paleo-On-The-Go" In 5 Simple Steps

Learn how to keep up with your Paleo lifestyle and your busy life all at once.

 If you’re like the majority of the American population, you’re always out and about running errands, commuting to work, taking the kids to practice, getting groceries, etc. Such a hectic schedule lends itself to crappy eating, and crappy eating lends itself to sabotaging your new lifestyle completely.

I don’t want this to happen to you. It’s happened to me before, and it took me a few days to get back on track. Some people never get back on track. Therefore, I want to provide you with the tips and tricks I learned for keeping up with a Paleo lifestyle in the midst of a busy life and where i find the best deals on products!

1.     Always, always, always keep Paleo friendly snacks in the car or in your purse (you may need a cooler). I recommend things like a bag of nuts or a bag of seeds, granola bars (Paleo-approved, not the sweet, half-chocolate kind), a bag of vegetables or a bag of fruit. You can take fresh fruit or even dried fruit.

2.     If you don’t have anything on you at the time the hunger hits, you can visit a grocery store with a fresh foods section (Hello, Whole Foods), and grab a healthy salad, a cup of fruit, a bag of trail mix, etc.

3.     If you failed to bring any snacks with you and you cannot make it to a grocery store, you can visit a fast-food restaurant if you need to. If you must do this, order a salad with just veggies, protein and a healthy fat (if they have it). For example, you could order a side salad from Wendy’s and a grilled chicken sandwich without the bun or sauce. At Subway, you can order a salad with protein and a side of avocado (when it’s in season). You should also probably skip the dressing at fast-food restaurants unless you can get just fresh olive oil and vinegar or lemon juice.

4.     For sit-down restaurants, what you order will depend on what type of restaurant you’re visiting. Here are some examples of meals:

• Bar & Grille: a turkey burger without the bun or sauce and a side salad with boiled eggs and no premade dressing; a chicken sandwich without the bun or sauce with a baked sweet potato on the side (I find coconut oil is a great sub for butter on the potato); or, just a healthy salad loaded with veggies is great too (if they have avocado, that would be even better to add to your salad)
• Breakfast joints: Eggs, eggs and more eggs with some veggies and avocado would be a great option; a large fruit cup would be a nice snack
• Chinese: Grilled veggies and seafood/veggie combos; sushi (if you don’t go crazy on the rice)
• Mexican: Beef or chicken fajitas without the fajita and loaded with veggies and a side of guacamole
• Italian: Stick with a bare salad with a protein on top
• Steakhouses: Fill up on the steak and veggies and a sweet potato; if you’re feeling dessert, opt for a fruit cup
• Deli: Any type of salad with protein; a protein-filled lettuce wrap; other wraps not made of grains (spinach or tomato, for example)

5.     If you’re searching for snacks for your busy life, be sure to check these out from the Thrive Market, one of my FAV sites to shop!!

Finally, I just want to mention – it’s so important not to over-complicate this lifestyle. If you do this, you will stress yourself out and not enjoy the process of becoming healthier. Sometimes, it just isn’t possible to eat Paleo-approved, so do your best with it and remember – every little step in the right direction, no matter how small, is still a step towards optimal health and your best self.

XOXO~S & A

Why Smoothies Are So Good For Breakfast

I know you've heard it, "Breakfast is the most important meal of the day" or "Make sure you get a good breakfast in before you start your day".  Well all these sayings are 100% right.  Trust me, I totally understand that sometimes it can be a struggle to fit a good breakfast into our schedule the way we should. How we begin our day sets the tone and will determine how the rest of the day goes. It will determine if we feel energized or if we are dragging with a lack of energy around 2pm.

What we put in our bellies is directly related to how we physically feel...Seriously!  So if you are a skip breakfast and grab the coffee mug morning kind of person (I know we are all that person at some point), then this blog & our challenge is totally for you! 

We all need and crave lasting energy every single day... I know I do! Sometimes it is so easy to want to grab a quick bowl of cereal or even forget breakfast completly and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don't want you to just survive through the day though; I want you to thrive through the day. I also don't want you to go on the "crash and crave" roller coaster for the entire day. If you begin your morning with caffeinated coffee and sugar, you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours.

Smoothies are a quick alternative for a fast breakfast that can help keep us energized throughout the entire day. When you toss in some greens, a little fruit, and a healthy liquid like coconut water you are bound to feel energetic and ready to take on the day. Starting the day with a smoothie also gives you well needed antioxidants which help protect our bodies from free radicals, and is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing.

Next time you want a quick breakfast, try a delicious smoothie that will leave you feeling energized and motivated. A morning smoothie will provide your body with the nutrients it needs to produce natural energy and naturally boost your metabolism. So, what are you reaching for tomorrow morning? I know I will be pulling out my blender and getting ready for some long lasting energy!!

XOXO~S & A

Affordable Healthy & Organic Foods?...Yes Please!

In a world where drive-thru hamburger joints and $1 pizza slices outnumber local farmers markets and grocery stores, eating healthy can be a challenge and even seem daunting. Even when you make up your mind to resist deep-fried temptation and go for a salad, you too often end up in sticker-shock.

Trust me, I know how this goes — I’ve been that person in shock at checkout. A small bag of jerky shouldn’t cost 7 times the cost of french fries – and luckily I’ve discovered a new online marketplace that combats this trend. Thrive Market, a recently launched website, sells the wholesome, healthy food I love at WHOLESALE PRICES everyone can afford

…pinch me please!

The company’s merchandising team works directly with brands to purchase natural, healthy foods and products at wholesale prices. These prices are typically 25 to 50 percent lower than what the same products sell for in brick and mortar stores, and even traditional online retailers. I know I’ve found some amazing deals on Thrive Market —

I am pretty much obsessed with Jason Natural Body Wash – and only use this brand – it is one of the few body washes that doesn’t irritate my skin.  Yes along with all my food allergies my body is even sensitive to things like body wash.  Ordering through Thrive saves me $7 on my body wash!!!  Not to mention shipping is free on orders over $49, so it’s totally a win for me!

Instead of adding on the typical retail markup, Thrive Market passes the savings on to their customers. All of the products Thrive Market offers are sold at true wholesale prices. They’re really looking out for the average shopper!

These products aren’t subpar or knockoff brands, either — Thrive Market carries many of the same brands I shop for at the natural foods store in my town. You can find products to fit your needs on the site and they have a robust Paleo and grain-free section, to boot.

The site includes the option to “shop by” specific dietary needs and certifications. You can filter the catalog by values including certified organic, non-GMO, hypoallergenic, raw and many more.  Give it a try and see for yourself!

XOXO~S & A