Wellness On The Go

Join me on creating a healthy generation by promoting a healthy life style movement. www.goherbalife.com/herbadivachantale

[floralwaterwitch]

Daily reminders

Drink water

Sit up straight

Breathe deeply

Stay present

Be grateful

Love everything

[unkns-posts]

[operationenvy]

[gymra]

These dumbbell core moves will give you your best abs ever. Select a set of weights between 3-6 lb.

[operationenvy]

[gymra]

A quick, low impact HIIT workout to slim down and tone up! Work up a sweat without the strain of high impact exercises.

[bananabirch]

Me after watching Bohemian Rhapsody for the 100th time

[inspiringsuccess]

“Coming together is a beginning. Keeping together is progress. Working together is success.”

—

Henry Ford

Sometimes it’s better to work as a team

[1966magazine]

MICHELLE OBAMA x ELLE DECEMBER 2018👑 -The Oprah Issue! 💍

https://1966mag.com

[beautifulpicturesofhealthyfood]

Roasted Sweet Potatoes and Brussels Sprouts…RECIPE

Ingredients

1 pound Brussels sprouts, trimmed

1 large sweet potato (1 pound)

2 cloves garlic, smashed

1/3 cup olive oil

1 teaspoon cumin

¼ or ½ teaspoon garlic salt

1 teaspoon salt

pepper to taste

1 tablespoon red wine vinegar

fresh thyme, to garnish

[dailypsychologyfacts]

12 Signs That You’re in a Healthy Relationship

Many of us want to be in happy and meaningful relationships. But nowadays, in a dating scene plagued with superficiality and an abundance of choice, making a relationship long-term – while staying sane – is much easier said than done. That initial spark is great, but it takes a whole lot more than attraction to sustain a relationship.

How are some ways we can keep a healthy relationship and ensure longevity with our partners, you ask? Psych2Go has a list for you. Here are 12 signs that you and your partner are in a healthy relationship.

1.You Communicate Openly

A great relationship starts with transparency! Do you feel free to communicate about anything with your partner, from personal needs to taboo topics? Do you and your partner take the time to listen and empathize with each other? If so, you have a crucial component to a great relationship…

CONTINUE READING HERE

[cwote]

12 Steps For Self Care

If it feels wrong, don’t do it

Say exactly what you mean

Don’t be a people pleaser

Trust your instincts 

Never speak bad about yourself

Never give up on your dreams

Don’t be afraid to say “no”

Don’t be afraid to say “yes”

Be KIND to yourself

Let go of what you can’t control

Stay away from drama & negativity

LOVE

[rylanandmommy]

Meal Plan Tips!

This is what I use as a guide for my diet plan. I am actually pretty picky myself so my diet consists of mostly the same foods all the time, but it’s good to switch it up! The stuff in bold is what I prefer lol like I said this is a “guide” and the key is to make sure you are eating clean and well rounded. My sister wrote this plan for me as she is a personal trainer and nutritionist. Don’t be afraid to be creative and try new things! You will find what works best for you.  

PROTEINS

Chicken Breast (Boneless/Skinless)

Turkey Breast

Lean Ground Turkey

Salmon

Tuna

Top Round Steak

Top Sirloin Steak

Lean Ground Beef

Lean Ham

Egg Whites or Substitutes

Non-fat Cottage Cheese

Ahi

Pork Tenderloin

Filet Mignon

Tofu

High Quality Protein Powder

**Remember Muscle=Metabolism! Every time you eat protein you are feeding your muscles which speeds up your metabolism.

***BUT don’t over eat your protein and always try to eat the leanest kinds of protein. The more you are working out, the more protein you should have in your diet.

VEGETABLES

**You can eat as many green veggies as you want all day long!

Broccoli-My personal favorite.

Asparagus

Romaine Lettuce

Spinach

Carrots

Cauliflower

Green Beans

Green Peppers

Mushrooms

Tomatoes

Peas

Brussel Sprouts

Artichoke

Cabbage

Celery-VERY good for weight loss.

Zucchini

Cucumber

Onion

Bell Peppers

Squash

**Always try to eat fresh veggies! Frozen is ok but canned is not great.

***Try to stay away from corn, it is a vegetable BUT your body can’t process it very well and it slows down your metabolism.

Carbohydrates

(1 serving=the size of your clenched fist)

Red Baked Potato

Sweet Potato

Yams

Pumpkin- Another favorite! Add a little cinnamon and a dash of stevia to kill a sweet tooth!

Steamed Brown Rice

Steamed Wild Rice

Whole Wheat Pasta

Oatmeal (plain!!! Not packaged! Add fruit if you can’t eat it plain.)

Beans (black, garbanzo, pinto, or kidney)

Strawberries

Apples

Melons

Oranges

½ banana

Greek Yogurt (nonfat)

Whole Wheat bread

High Fiber Cereal

Rice Cakes

Whole Grains

Cream of Wheat

**Make sure you cut your carbs out after 5pm and stay away from white carbs (white rice, white bread, white tortilla, etc.)

Good Fat Sources

**Use these sparingly but make sure to include some in your diet. The earlier in the day you eat these is better!

½ Avocado

Sunflower Seeds

Pumpkin Seeds

Cold Water Fish (Tuna, Salmon, etc.)

Natural Peanut Butter

Almond Butter!

Low-Fat Cheese

Low-Fat Salad Dressing (Balsamic Vinaigrette or and Vinaigrette is good!)

Raw Nuts

Olives

Olive Oil (Cook with this NO BUTTER!!)

Safflower Oil

Canola Oil

Sunflower Oil

Flax Seed Oil (The healthiest!)

**These are your EFA’s (Essential Fatty Acids) the more you workout the better it is to have these because it helps you burn bad fats more efficiently.

FOODS TO AVOID!!!

BUTTER

FRIED ANYTHING!

MAYONNAISE

SWEETS

WHOLE FAT DAIRY PRODUCTS

SOUR CREAM

NOTES TO REMEMBER

**Drink lots of water! Always have water in your hand! You should be going to the bathroom every 15-20 minutes. Lol. DO NOT drink soda or juices or energy drinks. You can drink unsweetened green tea. Your urine should be very light colored.

**Prepare your meals ahead of time so they are ready when it is time to eat.

**Eat every 3 hours to make sure you are keeping your metabolism high! Make sure you are consuming protein every 3 hours.

**Eat before you get hungry!! This will prevent you from overeating.

***Remember no carbs at dinner!

***HAVE A CHEAT DAY! Take one day off a week so that your body has to keep guessing and you don’t plateau. This also helps you stay motivated.

6 MEALS A DAY

Breakfast: 1 Protein, 1 Carb, 1 EFA (Good Fat)

(3 hours later…)

Snack: Protein Shake (You can also have a handful of raw almonds or veggies)

(3 hours later…)

Lunch: 1 Protein, 1 Carb, Veggies, 1 EFA (Good Fat)

(3 hours later…)

Snack: Protein Shake

(3 hours later…)

Dinner: 1 Protein, 1 Veggie

(3 hours later…)

After Dinner: I always have a protein shake after a workout which is after dinner because I typically go around 8 or 9pm. Also, you can have one if you feel hungry before bed. 

[mealpreponfleek]

🔥🔥🔥

[ahealthblog]

Beet consumption will help to support the liver, bile ducts and  gallbladder and influence fat metabolism ➡ https://www.ahealthblog.com/z6z6

[cosmopolitanmagazine]

[healthypouch]

Balsamic-Glazed Steak Rolls 🥩

Ingredients🍎:

8 thin slices sirloin or flank steak (length and width according to personal preference)

Extra-virgin olive oil

Salt and freshly ground black pepper

Fresh rosemary, chopped

1 red bell pepper, sliced into thin strips

1 green bell pepper, sliced into thin strips

1 medium zucchini, sliced into thin strips

1 medium yellow onion, halved and then thinly sliced

A few white button or cremini mushrooms, cut into thin strips

For the Rosemary Balsamic Glaze:

1 teaspoon extra-virgin olive oil

1 large clove garlic, minced

¼ cup dark balsamic vinegar

2 tablespoons dry red wine

2 teaspoons brown sugar

2 sprigs fresh rosemary

¼ cup Progresso™ beef-flavored broth

Prep👩🏻‍🍳:

Rub each side of the steak slices with a little extra virgin olive oil. Sprinkle with salt, freshly ground black pepper and some chopped fresh rosemary.

Heat one tablespoon of extra virgin olive oil in a skillet over medium-high heat and cook the vegetables until crisp-tender, seasoning with salt and pepper.

Place a few of the vegetable strips vertically on one end of each steak cutlet so that once rolled up the end of the vegetables are sticking out of each end of the steak roll.

Roll it up, and secure it with a toothpick. Repeat for each steak roll.

For the rosemary balsamic glaze: Heat the olive oil in a small saucepan over medium-high heat. Add the garlic and cook for one minute, until fragrant. Add the balsamic vinegar, red wine, brown sugar and the rosemary sprigs and bring to a rapid boil. Reduce the heat and simmer uncovered for 5 minutes. Add the broth, return to a boil, reduce the heat to low and simmer for another 15 minutes. Discard the rosemary sprigs.

Prepare the grill and grill on each side for about 2 minutes or according to desired doneness. Do the same if cooking them in a skillet, frying over medium-high heat until done.

Serve immediately drizzled with the rosemary balsamic glaze. Baked potatoes make a great accompaniment.

Source: table spoon

[mypsychology]

Ψ  ♥ For more interesting psychology posts like this, follow @mypsychology   ♥  Ψ