When I head to the market or prepare my daily lunches, it can be daunting to find a variety of food to create a great meal when trying to eat healthy. I have to tell you, I refuse to buy a lunch every day or pack a frozen meal. I am always skeptical about what’s going into my food, my body and who’s preparing it. Also, when checking out other meal plans, it’s always the same basic protein, carb and vegetable…you know…chicken, brown rice and maybe green beans? It can get boring.
Well, here is a list that I have adopted and keep in my phone when heading to the market and trying different foods. I update this chart yearly and send it to all my friends and potential clients. Please note, I am not a certified nutritionist or a doctor, these are only suggestions and I highly recommend that you check with a professional nutritionist / dietitian / doctor before diving into this chart. You may have an allergy, cholesterol or sugar level issue that can be easily triggered by one or two food choices.
This chart is only a resource. It’s also a great way to mix and match your carbs, proteins, fruits and vegetables to make eating fun! It has been a huge help for me and I love sharing good stuff. Feel free to save the photo, keep it on your phone and share with others.
This chart is originally from Cassey’s Clean Eating Grocery List.
I’ve been a little off my game lately bc of a little stomach bug I had a couple of weeks ago. I’m feeling much better and ready to run tomorrow...no surprise there! The weather is changing, pollen is high and germs are EVERYwhere. So take care of yourself and make sure you practice self-care! It’s not selfish it’s self-care, so you can “take care” of your business! 💪🏾
5 Things to Get Back on Track
Rest. Get a solid 8 hours of sleep. Nap when you can, even if you don’t want to. It’s a great way to allow your body to heal.
Take it slow. Don’t rush back into your workout routine. Take it slow. The weights aren’t going anywhere and the running trails will wait for you.
Hydrate. Make sure you drink a lot of water. It’s a great way to flush out those toxins and give your body a break.
Let it go. Don’t be hard on yourself. You are not a super hero. Sorry. Sometimes our bodies have to break down in order to slow a person down.
Eat well. Get as much good fruit, vegetables, protein and carbs in your system. Build yourself back up so you can get back out there.
How to Workout and Run Symptom-free Outdoors
Before reading this…please consult with your doctor first. What works for me will not work for the next person. OH and I’m not a doctor!
If you’re like me and suffer from seasonal allergies_hay fever or asthma, sometimes training outdoors can be daunting. For me, my allergies hit when I least expect it but now I know how to take better care of myself after visiting the doctor one too many times and doing a little more research.
Check out these great tips!
Plan Workouts when the Pollen Counts are Low
Pollen concentrations are usually at their highest from 5 a.m. to 10 a.m., according to the American Academy of Allergy, Asthma, and Immunology association, so make sure you plan your workouts at another time during the day.
Know your Personal Pollen Count (pollen.com)
For many of us, we develop symptoms when the pollen count is 20 to 100 grains per cubic meter while others can tolerate much higher counts. Pay attention to the pollen counts in your area, keep track of your allergy symptoms and when they occur. I suggest running/working out outside when the pollen count is below your personal tolerance level.
Avoid Watery & Itchy Eyes with the Right Shades!
If you suffer from itchy, watery eyes during allergy season, try wearing wraparound sunglasses when outside. I know it may not be all that fashionable, but make it work. “You better WORK IT GURL!”…sorry…I get a little excited. If wraparounds are not your thing, use eyedrops an hour before you head out the door.
Hit the Treadmill on a Windy Day
I KNOOOOW, treadmills can be boring but your health is more important. The wind spreads pollen throughout the air, so running indoors when it's windy can help. Here’s another tip, you may even want to avoid running outdoors the day after high winds as well. I know!
Cover Your Nose and Mouth
If you think wraparound sunglasses are uncool, looking like a bank robber may not help either BUT you might want to consider wearing a mask or bandana to cover your mouth and nose. It will decrease the amount of pollen that gets into your nose and lungs.
Run after a Rainstorm . . . The BEST
I ABSOLUTELY LOVE running after it rains. After a nice wet storm, the pollen count drops drastically because the rain washes pollen away and you are less likely to experience symptoms after it rains.
Clean that a$$, a$ soon a$ possible, after an Outdoor Workout
The worst allergy symptoms usually don't occur until about an hour after you come in contact with the pollen, so you may actually be able to run outdoors without experiencing symptoms. But to reduce your risk of symptoms after your outdoor workout, make sure you take a shower and put on clean clothes as soon as you get back.
Follow the Doctor’s order and Take Your Medication!
In the past, I was the WORST at taking my allergy and asthma medicine but now, I hate to miss out on the fun of being outdoors, so I am ahead of the game. Again, follow your doctor’s instructions. If you have asthma, use your inhaler approximately 15-30 minutes before you start any physical activity, and make sure you warm up SLOWLY. Always have your inhaler with you when working out or on the go. When it comes to allergy medicine, consult your doctor, drink lots of water and BLOW THAT NOSE!
GOOD LUCK and DO NOT SNEEZE ON ME!
FOUR THINGS TO HELP YOU STAY MOTIVATED
What’s the theme of the month for a lot of my friends?..."I just don't feel like it...I am not motivated to do anything". What's funny about hearing this...I feel the same way too and I am the person who motivates others!! YIKES!
Look, I get it. The year is coming to a close A L R E A D Y and we have that last leg of the year to finish. Thanksgiving, Christmas and you know it’s true…FAMILY…URGGGG! So, starting a workout is probably the last thing on your mind. Well, I put together 4 things that MIGHT motivate you to keep going and start your day off on the right foot! Just like the quote above, “Awe SH!T, they’re UP!”…get up, piss off the negative people, spread some good around the world (we need it) and let’s finish this year strong.
1. Surround yourself with positive people. Sometimes it is hard to be positive when the people around you are not so positive. You may think you are helping by listening to all of their problems but you’re not…it’s just bringing you down. That's not healthy. Stay away and change it up, even if you have to "go it alone" for a little while. #selfcare
2. Post pictures and quotes that really make your heart JuMp! It’s time to be “Being Mary Jane” and add a few post-its to your mirrors and doors. There are so many inspirational quotes and motivational sayings out there. Grab about 5 of them and post them, share them on social media and really soak in all those positive words and phrases.
3. Sign up for a local, small event. Wait? I haven’t started training yet, Nicol! Relax, it’s OK. Find an event you enjoy doing that is small and local. You don’t have to fully participate but being around others who are doing what you love might spark a little motivation to get back into the game! That’s what happened to me this year. I was surrounded by so many duathletes, runners and triathletes, their energy was so infectious, I started training consistently and preparing for a new event every month!
4. Meditate and Pray. I truly believe in prayer and meditation. Why? It's my quiet time to relax, recharge and get ready for a new day. Take 10-15 minutes to pray, breathe and be thankful for the things you have RIGHT NOW. If you start to think about the good things that are happening in your life (no matter how big or small), you will forget about the bad stuff and start to put things in perspective.
Alright...let's get out there and do this!