Health&Fitness Motivation

A Self-Motivator for a Healthy Lifestyle

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Healthy? Think Again

Guys, I just read the most horrifying article from called 11 “healthy” foods with more sugar than a Krispy Kreme Donut. Check this out!




A Krispy Kreme original glazed donut has 10g of sugar (22g carbs, 200 calories – so it’s not good for you by any means), but compare it to all of these things:

1. Original Yoplait Yogurt: a 4oz container has 33g carbohydrates, 27g of which are sugar

2. Luna Bar: 11-15g of sugar

3. Smoothies: a 16oz Jamba Juice Orange Dream Machine has 73g of sugar!

4. Granola: a half cup of Quaker 100% Natural Granola with oats and honey has 13.2g of sugar

5. Tropicana OJ: a 10oz glass has 26g of sugar

6. Sports Drinks: a 20oz bottle has 34g of sugar

7. Fast Food Salads (but ew don’t eat these anyway): 20-30g of sugar (why???? It should be salad!)

8. Dried Fruit: a half cup of dried fruit can be about 18g of sugar

9. Bottled Iced Tea: an 8oz bottle of Snapple Peach has 24.1g of sugar

10. Low Fat Milk: an 8oz serving has 11g of sugar

Thankfully, a glass of wine is better for you than a donut, so we’re good. But that’s insane, right? I have this problem all the time; I think I’m eating super well for the day and, when I actually check the labels, it turns out I’ve consumed a ridiculous amount of sugar! Even on days when I don’t have any treats or desserts, it’s hard to avoid. For example, a container of Chobani non-fat greek yogurt with blueberry is only 140 calories and pretty filling, but it also has 20g of sugar. Even if you get a skinny vanilla latte from Starbucks, all the milk makes up for the sugar-free syrup. It’s so important to check nutrition labels and use more healthy versions of sugar like honey and real maple syrup. 


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Beat the Bloat

It’s come to my attention that a lot of the frustration with my stomach isn’t actually because of fat, which is a good thing and a bad thing. It’s bloat. A part of me wishes it was fat so I could just kill it at the gym for a while and tone up, but bloat means adjusting my diet and avoiding some major food groups. Usually that’d be pretty okay considering a lot of the food that helps with bloating is super yummy, but it’s really hard to do on a college cafeteria diet. Especially at a big school like IU where so much of the food is processed and mass produced (nothing but salads and plain yogurt, let me tell you). However, in hopes of getting it under control, I’m posting a list of foods that increase bloating and foods that decrease it.


(Image from:

Stay away from (in moderation!):

1. Beans

2. Broccoli and cabbage

3. Salt

4. Artificial sweetener (whoops)

5. Fatty/sugary foods in general

6. Dairy – however! Some websites recommend yogurt as a de-bloater, so keep in mind it’s all about how your body reacts!

7. Gum and hard candy

8. Carbonated and caffeinated drinks – you shouldn’t be drinking soda regardless, but coffee’s a tough one to avoid. However, some sites say black coffee is actually good for de-bloating, so there’s hope.

9. Alcohol. Just kidding, there is no hope.

Try these for de-bloating:

1. Avocado ❤

2. Water with lemon

3. Celery (try dipping in peanut butter, some sites say peanut butter helps with de-bloating too!)

4. Watermelon

5. Any kind of fiber-rich food

6. Yogurt (depending on how your body reacts to dairy, though. supposedly it’s better than milk)

7. Peppermint tea

8. Dandelion

10. Asparagus

That’s not to mention that bloating is a major consequence of overeating, eating too quickly and not drinking enough water (6-8 glasses a day). All things I’m guilty of occasionally, mostly the water and eating too quickly parts. Remember, snacking when you aren’t hungry counts as overeating!


Shrimp and Pesto Pizza with Goat Cheese

Can’t explain how excited I am to make this dish when I head home to DC this weekend. I’ll update the post on how it went, but it looks like an awesome blend of flavors and super delicious. Try making it on cauliflower or zucchini pizza crust ( so it’s that much healthier 🙂


• 4 (6 inch) round pizza crusts or flat breads
• 2 heaping tablespoons pesto spread
• 20 small-medium shrimp, peeled and deveined
• 2 garlic cloves, finely chopped
• salt and pepper
• 1 1/2 tablespoons olive oil
• 1 cup shredded mozzarella cheese
• 2 ounces crumbled goat cheese

Preheat oven to 400 degrees.

Place your crusts on nonstick baking sheets. Evenly distribute and spread the pesto over each crust; set aside.

Coat the shrimp with the olive oil and then sprinkle with the garlic and some salt and pepper. In a large saute pan over medium-high heat, sear the shrimp for about 1 minute, flip and cook for another 30 seconds.

Place 5 shrimp on each pizza, sprinkle with the mozzarella and goat cheese. Bake for 20 minutes, until the cheese starts to brown on the edges. Let cool for just a minute or so and serve.”


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Sleep Deprivation

I was talking to my boyfriend last night (told you this would happen) about sleep and how exhausted we both were after the weekend combined with pretty mediocre Mondays. Sleep deprivation has a ton of negative side effects, not to mention that sleep is too good to miss out on. There’s a couple of different ways it can influence weight gain, especially. 

The first is short term: you’re tired, you started your morning late because you didn’t want to get out of bed, so you reach for a quick, subpar breakfast and a cup of coffee. If you’re going to have a big meal, (although little meals throughout the day are better) breakfast is the meal to have it. That way, you’re starting out your day with tons of energy that will last you until lunch, or at least stop you from snacking as much mid-morning. Instead, if you go for the sugary donut, your diet is thrown off for the whole day and you’re probably not feeling your best…so you decide to skip the gym. And so the vicious cycle begins. You probably won’t sleep as well the next night, either, because exercise actually makes for way better r&r on top of all its other amazing benefits. 

The second is slightly more long term. Sleep deprivation has shown a strong correlation to increased appetite in a number of studies ( Not only will missing out on sleep make you hungrier throughout the day, but it will also increase your cravings for high-fat, high-carb foods. Overtime, this means you’re eating poorly more frequently than you should, and getting hooked on sugars and fats that aren’t giving your body the energy it needs. 

Just a little extra tip: sleep deprivation kills sex drive. Get your morning cardio in the right way without all the grumpiness!

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Yoga Stretching

Also, here’s a little post-workout motivation. Whenever I finish a workout at the gym, especially a really intense one, all I want to do is get back, shower and move onto my next task. It never feels like there’s time for stretching, but it’s SO important. In DC, I try to go to hot yoga at least once a week, and I always leave feeling refreshed and relaxed. Here are a couple of yoga stretches from Danica Langdon’s Pinterest page. I did these today after exercising and they really helped me feel amazing. Even if you only do a couple, relaxing your body can make a world of a difference when sleeping and when waking up the next day. Try them out next time!




This is more of an apology to myself, but I’m so sorry for not posting lately! It’s been a ridiculous week and, with school, news articles and everything else, I’ve been a bad blogger. However, this weekend I’m headed to DC so I’ll be making lots of yummy recipes to try on my own and will post them asap! I’m also meeting with one of the gyms I emailed about interning while I get my personal training certification. Can’t wait to see how everything turns out 🙂


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Vanilla Chia Seed Pudding

In honor of chia seed blogging day, here’s an awesome recipe for chia seed vanilla pudding. Eat this for breakfast with some fruit or snack on it during the day. Either way you’ll get some awesome health benefits and won’t feel bad about the pudding part.




3/4 cup almond milk, unsweetened (vanilla)
2 – 3 tsp maple syrup or honey
1 tsp pure vanilla extract
3 – 4 tbsp chia seeds*
Nuts, berries, fruit, coconut flakes for topping (optional)


Add all ingredients to a Mason jar or any container with a tight lid (I prefer glass), give a good shake or stir and refrigerate for at least 6 hours or overnight. When ready to eat, stir and top with favourite toppings: nuts, berries, fruit, coconut flakes etc. Adjust the thickness of a pudding with extra milk if desired. Also the amount of sweetener is up to a personal taste.
Storage Instructions: Refrigerate for up to 5 days.”