For this week's wellness Wednesday, I wanted to do something fun! I've done an experiment like this before with drinking Slimfast, but that didn't end up being a good long-term option for me.
In today's post, I'm going to tell you about each of my meals, share some photos, and telly you the end result.
MONDAY | FIVE CHEESE RIGATONI
I’ll believe the box! The rigatoni had 15 grams of protein, 8 grams of fat, and 60 grams of carbohydrates.
Some additional vitamins were in the food, including 170 mg of Calcium, 1.4 mg of Iron, and 320 mg of potassium!
With this being the first day of the experiment, I wasn’t sure what to expect as far as serving size and taste. I was really happy with the flavors and the serving size.
TUESDAY | PEPPERONI PIZZA
I goofed and totally didn’t get a photo of this one. This was just what you think: a mini pizza. I really liked the sauce and thought that the mini pizza was surprisingly filling. The pizza, however, was probably the least filling and contained the most calories and “bad” nutrition of all of the ones I had during this experiment.
The whole pizza contained 410 calories. There were 21 grams of protein, 870 mg of sodium, 59 grams of carbohydrates, 10 grams of fat, and 3 grams of fiber.
Overall, I would eat it again. However, it wasn’t the best when it came to nutritional value. But, when is pizza ever the best option for nutrition?
WEDNESDAY | ALFREDO CHICKEN & BROCCOLI
As for the caloric and nutritional values, this meal was only 280 calories with 17 grams of protein.
Some of the additional nutrition included 4 grams of fat, 30mg of cholesterol, 600mg of sodium, 530 mg of potassium, 45g of carbohydrates, and a healthy portion of vitamin c and calcium. I will say that I really loved the pasta, alfredo, and broccoli, but I wasn’t too jazzed about the chicken. However, it tasted great overall!
THURSDAY | SPAGHETTI AND MEATBALLS
So, I came back to the pasta theme again for Thursday’s meal. Spaghetti and meatballs have always been a favorite of mine. However, I and my family have always over eaten because pasta is so delicious and it is easy to feel like you didn’t get enough to eat. I goofed again and didn't get a photo, so I'm sorry.
I was surprised yet again to see that the meal was only 310 calories, which I find interesting for pasta. The dish had 15 grams of protein thanks to the meatballs. It also contained 53 grams of carbohydrates, 520mg of sodium, and 4 grams of fat.
It tasted great and it didn't leave me hungry, surprisingly enough!
FRIDAY | ROASTED TURKEY, DRESSING, AND BAKED APPLES
MY HEALTH AND LEAN CUISINE
WHAT I LEARNED
At the end of the day, I learned that I don't have to overeat. I learned that feeling full isn't normal. You should just eat until your hunger (real hunger, not hunger you think up) is satisfied. I also learned that I love pasta dishes and they can be OK for me if I limit my serving amounts.
I will also say that, according to my scale, I lost a bit of weight. Maybe 2 lbs at the most. I attribute this mostly to a physically harder work week, better portion sizes, and less fast food. But, who knows, it could be a driving factor in my health.
I am probably going to continue having Lean Cuisine meals for lunch. They are low in calorie, and I never felt hungry until about dinner time. I'd suggest looking in to this if you're trying to limit your portion sizes and still eat delicious food. You won't be disappointed!
Like most of my blog posts, today’s post was inspired by something that happened to me recently. I was speaking to a fellow creator during a lunch meeting last week, and she mentioned that she does a talk with other creators about handling the mean girls of the internet.
So, today I want to focus the blog post on how to process catty, backhanded remarks or rude comments when you have anxiety. In the digital world we’re living in, it is easy to get wrapped up in rude comments and unkind exchanges, so I hope this will help anyone who deals with this frequently!
I’m not certain where it gets its name, but I’m thinking that, because the back of your hand is usually softer and more sensitive than the palm, it means that the compliment or remark will hurt, but won’t hurt too bad.
Let me give some examples:
Ex. 1: Whenever you take photos, I always think you’ve lost so much weight.
So, now that you understand, let’s get in to the way that you should respond when people say these types of things to you!
1: ABSORB THE COMMENT
2: DON’T RETURN THE JAB, BUT DON’T BE NICE
But for those repeaters, I don’t think you should respond by being kind. This makes it seem as though you are OK with the exchange and how they treated you. But returning the jab only lowers you to their level. Instead, respond neutrally or don’t say anything at all after the initial exchange.
3: TELL THEM YOU NEED TO PROCESS
4: TAKE THE TIME TO PROCESS
How would any other person respond to this? Why does this exchange make me feel uncomfortable, sad, or angry? What were the intentions of the person who made the comment? Were they trying to help me or hurt me?”
5: ADDRESS THE EXCHANGE
If they care about you, they will care about how they made you feel. You can adjust the amount of time you spend working with or hanging around the person based on how they make you feel. Some people are naturally offensive, and may not really care if they hurt you.
If the person who made the comment is someone with whom you have to work with, and the situation is bad enough in your opinion, you can always go to your human resources officer and let them know how you handled the situation, what your processing revealed to you, and how your address about the exchange went.
Usually, to keep the peace at work, HR will try to change schedules around so that there isn’t much confrontation.
I HOPE THIS HELPS
I really found that processing something instead of immediately reacting with questions, frustration, and anxiety about what went down is best. This can be super difficult for people who struggle with anxiety because we can’t really control how something messes with our mental health, and it can leave us in a funk all day.
I found that talking to friends and trusted family members helps when trying to process and address the exchanges that make you feel uncomfortable.
This is the first Wellness Wednesday post of 2019! I'm glad you decided to check today's post out. If you missed last Friday's post, you probably didn't see that we adopted a dog! I wanted to talk today about the emotional health benefits of having a pet, be it a dog or a cat.
1. THEY CAN READ YOUR EMOTIONS
2. THEY ARE LOYAL
As I retreated inside with the dog, Jonathan stayed outside with her, and she eventually came to him. She never ran away, but just sat there outside waiting for comfort. She is so loyal and loving, and I'm so happy she didn't run off.
I am also amazed that dogs remain so loyal. Even when they are in abusive homes, they are still so loyal to their owners and would do anything to protect them. We don't deserve pets, they are so good to us! To tie this into the ultimate topic of this post, their loyalty helps us feel as though we are never alone and will always have a friend.
3. THEY BOUNCE BACK
4. THEY IMPROVE US PHYSICALLY
It's winter, at least where I am! Not only are you likely facing colder weather, but you're probably about to gather with a ton of friends and family for the holidays. These eight tips will help keep you as healthy as possible this holiday season!
1. KEEP YOUR HANDS CLEAN
2. GET PLENTY OF SLEEP
3. STAY HYDRATED
4. GET MOVING
5. DESTRESS FOR A BETTER WINTER
If you've been a pretty loyal reader of my blog, you know that I suffer from anxiety, particularly medical anxiety I would say. But, around this time of year, a different form of anxiety plagues many people, making it really hard for them to enjoy the season.
So, I thought I would share some information on seasonal affective disorder to spread awareness and urge those who are experiencing symptoms to seek help and guidance.
WHAT IS SEASONAL AFFECTIVE DISORDER?
Biologically speaking, scientists and researchers agree that less sunlight due to Daylight Savings Time can cause some people's bodies to react by reducing serotonin and melatonin which control mood and sleep respectively.
The fall and winter seasons are also hard for people who feel alone. During these times of year, people are normally filled with cheer, are giving gifts, and laughing with their family members. SAD can come around if someone they loved passed away in that season, if they feel they can't contribute financially to various celebrations, and so forth.
WHO DOES SAD EFFECT?
WHAT ARE THE SYMPTOMS OF SAD?
SAD symptoms include:
WHY YOU SHOULD SEEK HELP
SAD can cause you to act out of character or harm yourself, and I'm praying that you don't do that. Everyone who was placed on this earth has a purpose. You mean something. If you don't feel like you mean something to anyone you know in person, you mean so much to me. Your life is precious and I don't want this illness to take anyone else from this world.
SAD, however, can be treated or at least managed by going to various therapies, exercising to reduce stress, or through medications.
If you are experiencing these symptoms, I hope you will seek professional help. If you don't have the means to do so, you can always search for anonymous chat lines and chat rooms where you can talk about your problem with a professionally-trained coach.
You are worth it. Get help so that you can feel better and so that you can brave each and every day knowing that you have someone in your corner.
Welcome to the first Wellness Wednesday of Blogmas! I'm getting so excited about the holidays ahead. I've recently joined a gym and I'm trying to be consistent about going, but the winter weather can make me want to curl up in my bed and stay warm.
So grab your water bottle and get ready for some tips that will help you ace your workout and stay healthy in the cold!
MOVE YOUR WORKOUTS INSIDE
PROTECT YOUR HEAD AND EARS
PACK ON THE LAYERS
FUEL YOUR BODY WITH HOT COFFEE
These are only five ways you can exercise and stay healthy in the winter weather that December brings. I hope some of these were helpful to you. Do you have another tip? Leave it in the comments below!
Thanksgiving calories don't count, right? I wish! If you're trying to stay trim around the holidays, Thanksgiving can be difficult, especially if you have more than one stop to make to visit different family members!
In today's blog post, I'll be giving you some tips on ways you can eat Thanksgiving Dinner without packing on too many pounds!
START WITH WATER
AVOID BREADY FOODS
PACK YOUR PLATE WITH PROTEIN & VEGGIES
GO BLACK FRIDAY SHOPPING
LIMIT YOUR DESSERTS
SAY NO TO EXTRA ALCOHOL
As you can see, maintaining your diet and weight is possible, even at Thanksgiving! Do you have any more tips? Leave them in the comments below.
Everyone handles their anxiety differently, but I always love to do some research to see if someone has any new ideas on handling their anxiety. Sometimes these tips and tricks work, and other times they won’t. It just depends on the person and their level anxiety.
I would say that I’m a fairly anxious person. I’ve opened up about this in a number of blog posts. I find myself worrying over the smallest of things, like the way I spoke to someone or like small symptoms that I worry to be a sign of a bigger problem.
I know, however, that many have it a lot harder than I do. But, I hope this list of coping mechanisms and relaxation tips will help you as much as they help me!
MAKING A VIDEO DIARY
Sometimes, I feel even more anxious and depressed when I talk out loud to myself because, in all honesty, it makes me feel crazy. So, to remedy this, I decided to whip out my iPhone when I have something I need to talk about.
I record myself talking in vlog style. I just kind of open up about the struggles of the day and the frustrations I’m going through. I normally delete my videos because I don’t want to clog up my phone’s memory space. I think it would be really cool if someone created a video diary app where people could record their feelings and see where they used to be in their anxiety journey.
I love this mostly because it helps me get out my frustration and, during my little talks with my “audience,” I often find a new perspective in my feelings that helps me better deal with things.
USING AN OIL DIFFUSER OR CANDLE IN STRESSFUL ZONES
We all have different areas in our home or place of business that are more stressful than others. For me, it is my home office area and my regular office at my job. For myself, scents are powerful and really help me to calm down in stressful situations.
I really recommend an oil diffuser, especially if you aren’t allowed to have candles in your work place like myself. You can purchase oils that are specifically for stress relief. My favorite oil to use is a lavender oil. It really helps to destress a stressful environment.
MAKING LISTS AND SCHEDULES
I can honestly say that creating a to-do list or a schedule really helps me. For example, I bought myself a cheap planner to use for scheduling my blog posts. It helps me to stay organized and I can easily change my post ideas with some white-out.
I have another example. This past weekend, I went back home to help my mom declutter and clean my grandparents’ room. She had made a list of things to do, but they weren’t organized by type. I decided to organize the lists by what needed to be done outside of the house, in my grandparents’ room, in their bathroom, in my mom’s room, and around the house. Then, we were able to prioritize and get the most important things done before moving on to secondary tasks.
PLAYING BRAIN GAMES
I find that I tend to have fewer and fewer anxious episodes when my mind is busy. For that reason, I start almost every day with some brain games. I have two apps on my phone for this particularly. I normally plan a round of sudoku and a game of solitaire. Not only does this help me activate my brain and get it ready for the day, it also helps to take my mind of off super stressful things happening in the background of my life.
KNOWING WHEN IT IS TIME FOR A BREAK
I feel like a ton of people who struggle with anxiety tend to try to be people pleasers for the most part. For me, it’s all because of how I feel someone sees me. I don’t want to be seen as a bad friend for not wanting to hang out, a bad family member for not wanting to help out, or a bad employee for needing a break or being unable to complete something in someone’s desired timeframe.
But, I try to remember back to three or four years ago when I was in college and had to give up some of my leadership positions in my various groups because I simply couldn’t handle the stress. In college, I was the drum major of the band, the editor of the newspaper for three years, in a sorority where I was the president, in gospel choir where I was the president, and in a number of academic honor societies that had different requirements. On top of all of that, I was taking classes full-time.
I decided that I wouldn’t stop being in any of my groups, but I would give up leadership positions in some of them, mainly in my sorority. A group of people actually decided to let someone else be editor of the newspaper my senior year, so that also helped.
But, it is OK and good to take a mental health break. If you have some vacation days at work or you are able to take a long weekend, do it. Even if you just sit at home and watch your favorite shows. You don’t have to go somewhere to relax your mind!
DOING SOMETHING I LOVE
Whenever I'm feeling anxious, it always helps when I do something that I love to take my mind off of that thing that's making me anxious. For myself, that is usually watching a movie, baking, or writing. It is sometimes honestly just going to a room on my own and listening to my favorite music.
Your hobbies will change as you age, and your hobbies will be different. This one really works if you have some friends who also enjoy them. This gives you the chance to be around people who love you doing something you both love to do!
There are a ton of ways out there to cope with anxiety. I know there are many I didn't even mention. If you have any tips or tricks to coping with anxiety attacks, please let me know below in the comments so I can give them a try. I hope these few tips can help someone else out there!
LEGAL: All photos taken from Pixabay.com, a Creative Commons website that requires no attribution for photo use.
Candy is one of the best parts of Halloween, but it can also be one of the most unhealthiest parts of Halloween.
No matter if you're a child or an adult hoping to sneak some of your kids candy after they nod off, candy can be dangerous if you eat too much at once. It can cause you to crash, add a ton of excess calories to your diet, and so on and so forth.
I'm not making this post to say that candy is this terrible thing and you are dumb if you have a few pieces this Halloween. Instead, I had my own interest piqued and wanted to learn how many calories some of our favorite Halloween candy held.
So, if you want to know how many calories are in Halloween candy, keep reading!
CANDY CORN, CANDY PUMPKINS
Reese's Peanut Butter Cups
A crispy cookie surrounded by caramel and chocolate sounds pretty good right?
These little crunchy candies allow for a serving size of three which will cost you 150 calories, making them 50 calories each. The candies also contain 7 grams of fat, 60 mg of sodium, a gram of protein, and 20 grams of carbohydrates (15 g from sugar).
Suggested way to burn those calories: To burn off these candies, walk up and down a flight of stairs six to eight times!
Butterfinger Bar Minis
3 Musketeers Minis
Lollipops are all made differently. For this blog post, I wanted to get a lollipop that had bubblegum in them, because I remember getting those often when I was a kid.
This brand has a serving size of one for 60 calories. The only other listed nutrition is 16 grams of carbohydrates (12 grams from added sugar).
Suggested way to burn those calories: Seven minutes of kickboxing!
MilkyWay Midnight Minis
Tootsie rolls are a type of chocolate caramel if I'm not mistaken! They are peanut- and gluten-free for those who have allergies.
You can have five Tootsie Rolls for 120 calories, making one 24 calories. Other nutrition includes 2.5 grams of fat, 10 mg of sodium, 23 grams of carbohydrates (17 grams of sugar), 12 mg of calcium, and 33 mg of potassium.
Suggested way to burn those calories: Play a round of basketball for about 15 to 20 minutes to burn off the calories you ate when you had five Tootsie Rolls!
Candy is delicious, but it certainly adds up. If you have JUST ONE PIECE of each of these candies, you will have eaten 413.8 calories! Keep that in mind when you reach your hand into the trick-or-treat candy bowl next week!
As for me, I've decided to spread the calories in the form of Halloween treat bags for my seven coworkers!
Was your favorite candy listed? If not, do some research and see how many calories it would cost you to have a single piece on Halloween!
Yet another Wellness Wednesday is upon us, so I wanted to make sure I added some physical wellness things into the mix for today's blog post. So, I would like to share a few ideas to help you "spook" up your workout this Halloween season, no matter if you lead a fitness class or work out at home.
So, grab a towel, head to your workout space, and try these workout tips. Maybe, actually, you should read them before heading to the gym. There are a few things you might need.
SUBSTITUTE YOUR WEIGHTED BALL FOR A PUMPKIN
THE FRANKENSTEIN WALK
ESCAPE THE KILLER
You've come upon a muddy pond and you have to walk through it. Lunge your way through the water (20 lunges)!
You see the police station! Run another 1/4 mile to safety!
TRICK OR TREAT FOR EXERCISES
HALLOWEEN CANDY WORKOUTS
Compile a list of Halloween candies and look up the calories it will cost you. Do different exercises to help you burn off the calories for each one. If you want to, you can always indulge in a few pieces of candy post workout, or you can burn those calories and let that be that!
- Let everyone in the group dress up for your next workout session or class.
- Watch a Halloween movie and do a set number of a certain workout every time a specified action is performed or
a specific word is mentioned.
- Let everyone come up with a workout that is Halloween inspired and perform them as a group.
Use these various workout ideas to help make your Halloween workout spooktacular! Do you have a workout idea? Let me know in the comments below.