Positive thinking has gotten a ton of great press lately, and for good reason. Having a positive outlook not only boosts happiness, but can also have an impact on physical and mental health, productivity and success, energy and sleep, and much more. Easy right? Not for most of us. Choosing to think on the positive side can be difficult especially when we find ourselves in a job that we don't love, a lackluster personal life, or even struggling with depression which is more common than ever. Taking a small amount of time out of each day to meditate on a positive thought is a great way to slowly shift your mindset and start reaping the benefits of positive thinking. Visualizing your intentions, repeating a mantra, or even just focusing intently on your breath are great ways to quiet the negative chatter in your mind and begin to shift your perspective for the day. Aim to start with just 3-5 minutes in the morning before you start your day - this can even be in bed before your feet ever hit the floor! Maybe bedtime is more feasible for you. Take that time to reflect on your day and what you want to change tomorrow. One of my favorite ways to take these mini meditation breaks is to pull a Crazy Sexy Love Note from Kris Carr. These cards are fantastic reminders to be positive, present, and kind to yourself and others. There are tons of great tips on these cards, which are also beautifully illustrated by Lori Portka. One of my favorites is "Be Gentle with Yourself" - a perfect reminder for someone who is pushing herself through grad school, starting a business, and planning a wedding. It is all too easy to be overly critical of myself during this stage in my life and I love taking a peek up at that card (that is conveniently pinned above my desk) and remind myself that I am human and need some love and care too. The lovely folks over at Crazy Sexy Wellness have been kind enough to send one lucky winner their own deck of Crazy Sexy Love Notes! Pretty groovy <3 To enter to win your deck, follow us on Instagram (@wildrootswellness) and tag 2 friends in the comments of our giveaway post. Want a bonus entry? Share the post and tag us in it and we will give you a bonus entry! Winner will be chosen on Friday 8/5 and announced Saturday morning 8/6! (U.S. residents only and you must be at least 18 years old to play)
Stay positive, Wild Things!
0 Comments
Protein - the nutritional workhorse of the body - is responsible for muscle growth and maintenance, enzymatic functions, and hormone creation. We get protein from animal sources (milk, eggs, and meat) and plant sources (soy, nuts, beans, and vegetables). While the minimum recommended amount of protein per day is 46 grams for women and 56 grams for men, most of us are not completely sedentary and require extra servings of protein to accommodate an active lifestyle. To find out how many grams of protein per day you need, just multiply your current body weight in pounds by .36. For instance, a 150 pound woman would need 54 grams of protein daily. Once you've calculated your daily recommended intake of protein, you need to determine the best times to get that protein. 30-60 minutes after a workout is widely considered prime time to boost your protein intake. This is the hour when your body is actively processing protein to help with muscle recovery. It is also wise to include protein in each of your meals and snacks throughout the day to help increase satiety and keep you feeling fuller longer. Now what are the best sources of protein? There are plenty of quality protein options that fit with any diet or lifestyle. It is always best to get your protein from whole foods first, but when it is necessary to supplement, you can certainly find a quality protein powder to help you reach your recommended intake. When it comes to whey, there are several options - concentrate, isolate, and hydrolate - which refer to how quickly the protein is absorbed in the body. You can also find a variety of vegetarian and vegan proteins such as egg protein, pea protein, and soy protein. Each has its own benefits, but regardless of what type of protein you want, you should follow a few simple rules in choosing a quality protein powder. What to look for in a quality protein powder:
One of my favorite recipes is a protein milkshake! This recipe is quick, easy, and delicious plus you can add whatever toppings and mix-ins you like. Ingredients: 1 frozen banana 2 scoops Tera's Whey vanilla protein powder 1/2 cup milk (organic whole milk is my favorite for this recipe, but you can use almond or cashew too!) 1/4 tsp vanilla extract Optional: any additional flavors you like! It is delicious with a couple drops of almond extract and some cinnamon or you can swirl in some almond butter and raw cacao powder. Just add all ingredients to your blender and let it run until the shake is completely smooth. If you like to add cacao nibs, nuts, or berries you can swirl those in at the end with a spoon. GIVEAWAY! I am thrilled to announce that Tera's Whey is our sponsor for the week 2 giveaway! Tera's Whey is local to Madison, WI and offers super clean, super delicious protein powders. My personal favorite, their organic vanilla whey protein, is smooth mixed with water or milk and incredibly versatile in recipes. They have tons of great products available including a satiety blend, energy blend, and recovery blend. You can learn more about their products and processes at their website - www.simplyteras.com. I also highly recommend reading the Tera's Whey story - this is why I have connected so much to their brand and why I trust their products enough to pass them onto you! Tera's Whey has provided us with some great giveaway prizes so this week will have multiple winners! Be sure you follow our social media pages. You can receive one entry for each share and tag so be sure to connect with us on all three platforms - Facebook, Instagram, and Twitter. Winners will be announced this Friday :) There has been lots of controversy about multivitamins in the past few years, however one thing has not changed. The Standard American Diet does not provide enough key nutrients for the average person and most of us struggle with at least one vitamin deficiency. So how do we combat nutritional deficiencies if multivitamins are now being questioned...? Finding the right vitamin is key. Not all multivitamins are created equal and not everyone needs the same things from their multivitamin. Common deficiencies include K2, D3, Potassium, Iron, and Calcium. Supplementing a single nutrient can be helpful, but without specifically testing your nutrient levels, it is difficult to determine where your deficiencies lie and the best way to supplement. Part of the concern with multivitamins right now is that many vitamins offer extremely high doses of specific nutrients. While some (like water-soluble vitamin C) will simply be flushed out of your system, others (fat-soluble A, D, E, K, and many minerals) will build up in the body and can cause problems if they reach toxic levels. Sounds risky, right? However, by carefully examining your diet, your vitamin, and your body, you can make an informed decision on what supplements will help you reach optimal health. Here are a few key tips for choosing and using a multivitamin: 1. Choose a vitamin that offers a base amount of nutrients. A supplement should do just that - supplement your diet, not replace it. No need to take a vitamin that has enough nutrients for your whole week. 2. Opt for a brand that requires multiple pills/chews to get the total nutrient profile - this allows you to customize the amount of nutrients you get each day. Did you have an awesome day filled with healthy, balanced meals? Only take 1/4-1/2 of the serving size. Were your meals less than impressive today? Opt for the full recommended serving. 3. Find a vitamin that offers other perks that you know you are missing. Personally, I could use some help in the iron and omega-3 categories. Do you not eat enough greens? Find a vitamin that includes DIM or extra K and calcium. There are tons of varieties out there, but do you homework and find one that suits your needs. 4. Be realistic about your habits. Do you struggle with taking pills? Opt for a chewable. There are tons of adult gummy and chewable versions on the market - including SmartyPants Vitamins which offers a women's, men's, prenatal, adult, and adult + fiber (not to mention lots of kid's varieties). 5. Take a look at the labels. There is little to no regulation of vitamins and supplements right now, however many companies will go out of their way to ensure they receive certifications to show their customers they provide a quality product. Whether that means organic, non-gmo, sustainably sourced, whole foods based, vegan, gluten free ... the list goes on. It is possible to find a product that meets your needs and values. GIVEAWAY TIME!!! We mentioned SmartyPants vitamins in our tips for choosing a multi, and now I want to give you a little more insight into their newest products PLUS the chance to win a bottle for yourself. I personally use SmartyPants vitamins as my go-to daily supplement and the more I learn about the company, the more impressed I am with their story. Not only do they provide quality vitamins that use organic, non-gmo, and environmentally friendly ingredients, but they also give back through their Vitamin Angels program where they match each bottle of SmartyPants vitamins sold by providing a grant to support the nutrition of a child in need. Another bonus - the ingredients are ethically sourced like their omega-3's coming from sustainable fish and the organic cane sugar being free trade. Not only are they easy to take (they taste amazing) but I love that I can adjust my intake based on that day's diet. If I do a good job with my nutrition throughout the day I might only take 2 or 3. If I slip up, I will take all 6 gummies. Plus, I love that I can get my omega-3's plus an impressive nutrient profile all in one. How do you get your free bottle? Easy. 1. Follow us on Instagram, Twitter, or Facebook (or all three to increase your chance of winning!) 2. Like the post and tag a friend in the comments 3. Share our giveaway post with hashtag #WRWgiveaway and tag us so we can see your entry |