Contributor: Christina Forsythe – BS in Nutrtion Science and Professional Nutrition Planner
INGREDIENTS
Dressing
3 Tbsp extra virgin olive oil
3 Tbsp apple cider vinegar with “The Mother”
Juice of ½ a lemon
1/8 tsp each of: cumin, oregano, Italian
herbs and pepper
½ tsp honey
Pasta
1 cup chickpea pasta (very high in protein and fiber,
the main source of protein for the dish)
½ cucumber quartered and sliced
½ red or orange bell pepper chopped
6-8 green olives sliced into rounds
1/3 cup chopped sugar snap peas
1/3 cup diced cherry tomatoes
½ cup shredded lettuce
3 Tbsp cheese (feta or goat cheese is the best with
this recipe)
PREPARATION
I. Cook pasta until just done (I find that the pasta
absorbs the dressing liquid overtime so do your
best to not overcook it)
II. Combine all dressing ingredients and shake till
well combined
III. Pour about half of the dressing onto the plain
pasta and set aside
IV. Add remaining vegetable ingredients and toss
with the rest of the dressing if needed (you may
not need all of the dressing and that is okay)
V. Top with cheese and serve
Springtime Pasta Salad
14g fat
18g carbs
7g protein
INGREDIENTS
3 Tbsp collagen peptides
¼ cup chocolate protein powder
½ cup water or almond milk
Sliced fruit (ex. Banana, strawberries,blueberries)
PREPARATION
I. Mix together protein and collagen peptides to form an
even mixture
II. Slowly add water/almond milk and stir
III. Continue adding water/almond milk until you get a
thin pudding consistency (this freezes the best)
IV. Place a couple of pieces of fruit into your popsicle mold
V. Pour the protein pudding mixture into the molds
VI. Freeze for 4-6 hours or overnight
Makes about 4 fudgesicles (depending on the size of your popsicle molds)
Postworkout Fudgesicles
2g fat
8g carbs
12g protein
Contributor: Katrina Leggins – Masters Clinical Social Worker and Mental Health Expert
When it comes to mental health how a person treats themselves is extremely important. A great way to help manage and decrease mental health symptoms is by implementing self-care techniques. While self-care practices look different for everyone, many individuals don’t incorporate them into their lives merely due to a lack of understanding of what self-care is and why it’s significant.
Before jumping straight into this subject, let’s break down what mental health looks like and why it should be a number one priority for every person on this planet. Mental health includes our emotional, psychological, and social well-being. Everyone experiences mental health and with this comes challenges that impact individuals in different ways. Mental health includes our thoughts, emotions, moods, and our behaviors.
Mental health conditions can be caused by biological, psychological, and environmental factors. Once the definition of mental health is understood, it’s important to know some of the warning signs that signify a decrease in mental health and wellness so issues can be addressed and corrected before
Here is a list of ten examples that are early warning signs that should never be ignored. If you or someone you know is experiencing one or more of these symptoms on a frequent basis, please seek out a mental health
professional immediately.
1. Overeating or not eating enough
2. Sleeping too much or not enough
3. Experiencing frequent mood swings
4. Experiencing reoccurring thoughts/memories you can’t get rid of
5. Experiencing low or no energy
6. Feeling helpless or hopeless
7. Confused or forgetful
8. Hearing or seeing things others can’t
9. Unable to perform daily tasks, e.g. (going to work, school, taking care of kids, etc.)
10. Isolating yourself
As you can see, understanding mental health is vital. Mental health impacts everyone differently and poor mental health may be temporary for some. In life, some days may be harder resulting with someone feeling stressed out, sad, or angry. Just don’t ignore the symptoms. Doing this can put yourself more at risk which can then cause negative long-term effects.
What is self care? Why is it so important?
Self-care is a vital component of maintaining positive mental health and well-being. The act is made up of various activities and practices
individuals engage in to take care of their mental, emotional, and physical health. Self-care has been a buzzword going around on social media for a while now, but it’s more than that.
Two questions I find most important when it comes to understanding the basics of self-care are simple. One, do you take care of yourself? Two, if so, in what ways is this done? The first question typically can be answered with ease, but the follow-up question is more thought-provoking and may be challenging to explain. Please understand that self-care should never feel forced or uncomfortable. It also shouldn’t be something that is obsessed over or causes stress. It should be something that replenishes and
refuels you. Self-care is identifying what your needs are and taking the steps necessary to meet those needs. If you can’t adequately take care of yourself, it’s nearly impossible to take care of others.
Now keep in mind self-care isn’t only about getting a mani/pedi, going to a beautiful spa, or purchasing expensive bath products; it’s about the intentional work you do on the inside. Self-care can include going to bed an hour earlier, turning your phone on do not disturb, or saying no to a
request.
To help simplify self-care even more, I’ve broken it down into seven categories to help you identify areas that may need more improvement. These include:
Physical Self-Care
Mental Self-Care
Emotional Self-Care
Intellectual Self-Care
Spiritual Self-Care
Social Self-Care
Professional Self-Care
Self-care can’t be something you do every once in awhile. Building in time for self-care daily, weekly, and monthly can be done if you balance your time and make the commitment. Self-care can be difficult for those who never practice this act or find themselves busy the majority of the time. Self-care is all about discipline and choosing to make caring for yourself a priority. Just like mental health look different to everyone, so does self-care. Self-care practices don’t need to reflect the trendiest filtered photos on Instagram but rather, should include activities that work best for you and make you feel good about yourself. As you can see self-care can impact our mental health significantly in a positive way. Self-care enriches coping skills and helps create more balance in your life. When practiced correctly, self-care has long-term benefits towards maintaining positive mental health.
Here are some action items that support self care:
Going for a morning or evening walk
Drinking more water
Seeing a therapist
Journaling
Using daily affirmations
Reading a favorite book
Listening to a podcast
meditating/Praying
Burning a scented candle
Volunteering
Scheduling a date with a favorite friend or relative
Joining a support group
Not taking your work home
Taking mental health days off from work
Contributor: Amanda Martin – Oklahoma City Lifestyle Blogger
Long gone are the days of working out in baggy sweatpants and a ratty old t-shirt. The “Athleisure” trend has taken the fitness world by storm and it is here to stay. Being able to go from your mat to brunch or from the gym to running errands without having to change in between makes life that much simpler…and who doesn’t want that?
The art of athleisure style is simple to master but easy to overthink.Gym-only outfits are no-brainers but athleisure looks require you to get a little bit creative and intentional with your clothing choices. Of course, athleisure wear is supposed to be easy, comfortable and functional (which it is) but it can also be fashionable with just a little bit of extra effort.
1. Get Good Basics
A girl can never have too many pairs of black leggings and Lululemon’s Wunderunder tights are the best of the best. They are so versatile, they match anything and everything and you can wear them everywhere you go: work, gym, coffee dates, grocery store runs, you name it. The best part? They pass the squat test! You never have to worry about them riding down or being see-through.
You can never go wrong with a basic white tank, like this pleated Love Tank from Luluemon. Pairing simple, monochrome basics together makes picking out your outfit easy, plus, it leaves room for fun patterns and pops of color elsewhere…which brings us to tip number two!
2. Don’t be afraid to accessorize
Without accessories, you’ve got yourself a good workout outfit, plain and simple. Add a few colorful or casual pieces to the mix and you’ll make an athleisure fashion statement! Baseball hats (like this Lululemon Baller Hat), beanies, scarves, a good pair of sunnies, a cute tote bag…or all of the above! Each piece will help amp up your look in an instant.
The Lululemon Vinyasa scarf is a staple piece that can take you from a sweat-sesh to a coffee date in style and the sporty chic On My Level bag makes it easy to carry your wallet, keys and water bottle to and from a workout class! Toss on a hat to cover that sweaty hair and go on about your day looking both sporty and chic.
3. Color Coordinate
Matching a few select pieces of your outfit will help make it look much more put together. Color coordinating your top to a pattern on your leggings or matching your shoes to your hat is a small step that will go a long way! The whole outfit doesn’t have to be the same color, just pick certain pieces to help pull it all together.
4. Add something casual
To really achieve an athleisure look, it’s important to break up your
workout-wear with a more casual piece like a jean jacket, a bomber jacket or a cozy pullover like this Lululemon Hooded Define Jacket. You can tie the jacket around your waist, throw it over your shoulders or wear it like normal depending on the weather. Another idea is to tie a t-shirt or tank top in a knot to make it look more fitted and styled. Adding key pieces from
everyday life will put the “leisure” in athleisure!
5. Freshen Up
The most important step of all is to toss a little “freshen up” kit in your
gym bag to take you from sweaty to presentable in no time flat. A brush, a mini dry shampoo, a travel size deodorant, a body spray, some lip color and a little mascara will go a long way. You’ll feel better about yourself, and be ready to take on the day like the boss that you are.
The next time you’re om the go, give these five tips a try to simplify your day and achieve the perfect athleisure look. No matter where you’re headed post-sweat, you can go in style.
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