Megan Santiago's Blog, page 37

Counting Calories Is Absolute CRAP

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We ran out of room for the ingredients so here is the rest for the protein bar: (Glucose, Sugar, Palm Oil, Nonfat Milk, Glycerin, Butter (Cream, Salt), Modified Corn Starch, Whey, Salt, Mono And Diglycerides, Natural And Artificial Flavor, Soy Lecithin), Glycerin, Invert Sugar, Milk Protein Concentrate, Water, Salt, Natural And Artificial Flavor, Sugar, Vegetable Oil (Canola And/Or Soybean), Caramel Color, Cocoa Powder, Nonfat Dry Milk, BHT (Preservative), Soy Lecithin, Citric Acid. Contains Milk And Soy Ingredients. May Contain Traces of Peanut, Tree Nuts, And Wheat.

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There are 29g of sugar in the “healthy” protein bar, this goes to show calories are NOT equal. So counting calories is NOT a way to increase cellular energy, eat for optimal health and prevent many health concerns.

Look at the potassium, which is known to help with cramps and muscle fatigue. The avocado may be the better choice here when it comes to food before or after the gym. Also magnesium is a mineral that helps prevent cramps and fatigue.

Whole food is always the better option when it comes to nutrition, because it is SO nutrient dense. If you want a really great post-workout or meal-replacement shake, try starting with some ice, an unsweetened nut milk or cow’s/goat milk, a scoop of nut butter and some avocados. Add in some berries (low glycemic, high antioxidants and go great with nut butters) then add in an actually healthy protein powder (optional). Throw in a scoop of greens or a handful of kale, spinach, lettuce, etc. Blend and enjoy a high calorie, super filling well balanced shake.

Calories are what fill us up, provide us with these micronutrients (if you choose the correct options) and give us energy. If we starve, we won’t heal, our brains will look totally different and we definitely won’t have any energy.

Next time, don’t look at the calories, look at the ingredients. Can you pronounce them and what vitamins and minerals do you get from eating that food? It does no good to take drugs or supplements to help with a health issue, if the food we are eating doesn’t help us get closer to our goals.

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There is NO Way You won’t be able to hit your workout goals with these tips!

I did some research and found out what the top reasons were that people said they did not workout or workout as often as they would like. I am here to solve these problems with some easy solutions to get you back to working out a few times per week, in order to get towards your goals.

Top Excuses/Reasons To Not Workout:

-Too Tired

-Gym Membership is too Expensive 

-Not enough time (single parents often mention)

-Motivation

-Accountability

-Exercising is boring

-Too Overweight

-Too Old

-Have a hard time sticking to workout regimine

-Don’t like working out around the opposite sex

-In Too much pain

I was a single mother, I worked a full-time job and I had a lot of joint pain and still do sometimes so I know what it is like to try to workout with some of these issues in the way. So I will give you lots of tips and tricks to avoid skipping working out. 

Just a reminder that working out even 1-2 times per week is better than nothing. The importance of moving is so crucial, especially as we age because “if we don’t use it, we lose it.” Meaning if we don’t move and take care of our joints, muscles, etc they won’t be used to moving or caring us. Just like a car that sits too long and isn’t driven, it often ends up with problems or costs a bunch of money to get started.

So let’s get started on these workout methods that will not only save you time, frustration and NO MORE Excuses (I say that with lots of love) 

Too Tired 

If you are too tired to workout, maybe look at some diet changes. Get enough rest 6-8 hours, sleep with your phone away from you and in a dark cool room. Also make sure you are getting enough calories in a day from fats, fiber and protein. Cut back on processed foods, sugary drinks or candies as these can strip you of some major energy!

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Also getting lots of green foods in your diet will boost your energy! If you don’t have time or don’t know where to start with getting your greens in besides a salad every meal, here is a superfood greens mix with over 70 ingredients in it such as Wheatgrass, Moringa and Holy Basil. This is not a super tasty drink, but it is SO nutrient rich and such a great return on your investment as it truly helps fuel your cells to give you energy starting from a cellular level. This amazing product is called Green Vibrance here is a box of packets that are a starter pack: https://amzn.to/36loPh7

However, the 60 serving bottle https://amzn.to/2Ns57rr gives you probiotics, eliminating the cost of 1 separate supplement, and it contains enzymes to aid in digestion and fiber to assist in a smooth digestion.

Workout in the morning before work and before a morning shower. Spend 10 minutes every morning getting your heart rate up and/or deep stretching. I will have some resources to help you with this later in this post.

Gym Membership is Too Expensive 

I totally get this, being a college student, a former single mom it can be so so tough to spend $50+ per month on a gym membership. When that could be a few tanks of gas or a dent in your grocery bill! 

Working out is Boring I’m combining these two,because I have a  few solutions that eliminate both problems. This cool site that allows you to take a class at gyms nearby and try a different workout EVERY SINGLE TIME.

It’s called Class Pass in my area, Tampa FL we have a trial period for 2 weeks free and then memberships starting at $9 but the $29 one gives you a few workouts per month. (prices may vary based on your location)

This not only keeps it interesting giving you options like kick boxing, cycling, barre, crossfit, yoga, etc. It also cuts down on your monthly cost.

If this still isn’t in your budget, no need to fret! A lot of communities have clubhouse gyms you could workout in OR you could get some free or affordable workouts at home.

If you are like me and you’re not a professional yoga master but you want some ideas to keep you feeling flexible and good here are some great resources:

Here are some free workouts from Do Yoga With Me https://www.doyogawithme.comThis is a workout generator by Katy Hearn and is a paid membership of $4.99 or $18.99 depending on the plan https://www.katyhearnfit.com/katy-hearn-workout-plans

Also you could grab some Booty/leg non-slip resistance bands, these are cheap and stay in place better for squats, hip dips, etc. https://amzn.to/2WF7ED7

Here are a few more resistance bands that are great for a wide range of exercises, resistance levels and strengths. They are great for someone who is doing physical therapy or has limited strength: https://amzn.to/36loPh7

KETTLEBELLS are your friends! Kettlebells are like a single dumbbell that you can do full body workouts with: https://amzn.to/2r19Mcu

Here is a 15 Minute full body kettlebell workout: https://www.youtube.com/watch?v=11TfQzDfov4

Weight lifting DOES not bulk you up, steroids do! So ladies as long as you aren’t shooting up with steroids then you will be doing yourself a favor by adding in some weight training. No matter your age, strength or experience level! This is how you truly “tone up” is with diet of course but resistance or weight training is super helpful.

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Not Enough Time

I pretty much talked about time, as a full body 15 minute workout 3 times per week is a great start with some resistance. You could do a 20 minute yoga stretch workout before work or my favorite is before bed. I get stiff sleeping sometimes and I sleep SO much deeper if I do strength training and end it with about 10 minutes of yoga in the day!

Do 5-10 minutes of workouts 3 times per day, 3 times per week. That’s 90 minutes of exercise in that you never would have thought you could have fit in!

Accountability

You can set your goals for the amount of steps to get per day and be reminded to hit your hours goal with a Fitbit: https://amzn.to/324U8ts You can also join Fitbit challenges to climb Mount Everest or walk through Italy or race your friends to your goal of 3 miles.

You can use apps on your phone to set reminders to workout. Get your spouse, best friend, coworker or child to workout with you.

You can MAKE MONEY EXERCISING by using apps like Stepbet https://waybetter.com/stepbet Where you bet on how many steps you will take and win cash prizes for hitting your goals.

Too Old or Overwight

You are never too old to take a walk around your block or too overweight to spend 30 minutes in your house twice a week to do some resistance training. This will not only keep your heart, joints and whole body functioning properly but will also boost your mood and energy levels. Going for a walk definitely counts as a form of exercise and many people lose weight and feel great just getting a good walk in.

Have a hard time sticking with a routine

Then DON”T! Don’t stick to a routine, workout for 20 minutes Monday, 10 Minutes now and another 30 minutes Saturday. Just get moving, go for a walk for 10 minutes, park far from your work, take the stairs. We know all these things we just need a reminder sometimes!

Don’t Like Working out Around the Opposite Sex

Trust me Ladies, I 100% get this. All I want to do is walk in the gym with my cute workout outfit, do some squats without someone’s eyes possibly lingering or having to wait until all the big muscle heads get off the dumbbells. It can be intimidating and possibly even uncomfortable and make you feel self-conscious. Thankfully there are a lot of women’s only gyms, you can workout from home as I mentioned above and still get great results. OR you might even have some guys trying to learn from you. I was lifting weights in the gym one day and had a few guys come up to me asking me what exercise I was doing and what it was for and they were just looking to learn something new!

In Too Much Pain

I get this one even at 23 years young, I’m pregnant and carrying the extra little person weight can add a little extra tension on some body parts like your back or knees. Chiropractic is your friend! Chiropractic is great for pregnancy and those not pregnant, I have had knee problems from softball and then extremely heavy weight lifting over time my knees became less mobile than I hoped.

So start by cutting out inflammation, getting greens in everyday and take some joint supplements like Terry Naturally Curamed https://amzn.to/36lBzVd This will help with inflammation, pain (including headaches) and help increase your mobility!

Take some joint lubricating supplements also such as NOW Hyaluronic Acid Caps https://amzn.to/2JD4Ssy These can help you move easier and alleviate pain and stiffness, reviews show proof!

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Thank you for staying with me till the end of this long blog post, I hope you all enjoyed it! Please subscribe to my e-mail list if you would like to receive more articles like this sent to your inbox!

The post There is NO Way You won’t be able to hit your workout goals with these tips! appeared first on Holistic Momma.

5 Things You Can Do to Help Get Rid of Cold and Flu Naturally

Many people turn to OTC medicines when they get the flu. This practice, though viewed as normal, is actually unhealthy. Not all cold/flu symptoms should be treated with cold medicine. Sometimes, you just need to do something properly so you can recover faster.

Here are some cold/flu natural home remedies that only require action and all can be done from your home!

1. Rest plenty and properly.

No amount of cold medicine can substitute the healing effects of proper rest. Your body regenerates cells and rebuilds the immune system only when you’re asleep or at rest. So you better lie down and rest for the day (or days) if you want to heal quickly.

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2. Keep yourself warm.

Feeling cold can worsen flu symptoms because the body uses more energy for making more heat instead of rebuilding your immune system. By keeping yourself warm, you help your body achieve temperature balance and focus on healing your body.

3. Blow your nose properly.

Snot and mucus are meant to be sneezed or blown out of your body, not sniffed back inside. So whenever you feel something about to drip from your nose, blow it out gently using tissue paper. Don’t try to sniff it back in just because it looks yucky. Remember, if it’s yucky on the outside, it’s even yuckier back in.

4. Gargle with salt water.

It’s common to experience a sore throat when you have a cold or flu. You can relieve the soreness by gargling warm salt water.

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5. Drink more water.

Your body is made up mostly of water, and you lose plenty of it whenever you’re sick. So don’t forget to drink more water when you have a cold. This will not only replenish fluid loss, but also help loosen and clear away snot and mucus from the body. Alkaline or a mineral water is great, or adding your own electrolytes is helpful in hydrating your body while flushing out your system.

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