February 25th - March 3rd
My weekly round up of my essentials for health and wellness–let's go into depth on my top favorites this week that help me to live a healthier happier life. From daily habits to my essential supplements, lets dive deeper into my favorites from the past week that I don't always share on my Instagram. As a dietetic student, I am always striving to broaden my knowledge on rituals we can add into our daily lives to promote optimal health, read to learn more!
Friday Favorites Overview:
1. New Month (goal setting essentials & refresh tips)
2. Matcha (lowering caffeine effects on hormones & matcha benefits)
3. March Seasonal Produce (& their benefits)
4. Podcast of the Week (Mind & Gut Health)
5. Current Reading Picks
6. Staples I Prepped
7. Walking Pad
1. New Month (goal setting essentials & refresh tips)
I love the start of a new month because it gives me a chance to refocus in on my goals and plan. Between working towards personal and fitness goals while also balancing school and work, I formed a planning obsession to put it the best way. I used to always be a pen and paper person but lately have found for overview planning (monthly/weekly), I like having it on my laptop. My favorite website (that is also an app) for planning my weeks is Notion.
I used their premade weekly template and customized it to what works best for me. I will input my scheduled work content, class times, workouts, and everything in between. Nothing compares to the feeling of checking something off your to-do list, so this has given me a way to stay on track and prevents me from missing due dates.
For planning my weekly menu before going to the grocery store, I use my Menu Planner.
2. Matcha (lowering caffeine effects on hormones & matcha benefits)
Don't mark my words, but I don't think I've ever not be a coffee girl, but lately caffeine intake has been something I have been more mindful of due to its effects on overall health; especially hormone health. Whenever I need an afternoon pick-me-up or want a switch from my typically coffee, matcha has been my go-to. I have tried my fair share of matcha powders and have always come back to Pique Sun Goddess Matcha
----Benefits of reducing caffeine intake:
Reduced anxiety
Lower cortisol levels (our stress hormone)
Balanced hormones
Better digestion
Promotes gut health
Better sleep
No more energy crashes
----Benefits of Matcha:
EGCG firms and brightens skin
Catechins help curb sugar and hunger cravings
Chlorophyll supports skin clarity
Caffeine supports lipid metabolism
L-theanine promotes calm and balance
3. March Produce & their benefits
Strawberry - High in fiber to promote digestion and contains vitamin C, folate and potassium. A great source of antioxidants.
Orange- Rich in B vitamins, potassium, phosphorous, magnesium, and copper. Has anti-inflammatory and antioxidant effects and is a great source of fiber.
Avocado- A source of vitamins E, K, and B6, as well as magnesium and potassium. They promote healthy bacteria for gut health and are a great healthy fat to consume.
Spinach- High in insoluble fibers which help digestion, contains lots of vitamins and minerals, and high in carotenoids which aid in eye health.
Carrot- Contains soluble fibers which regulates insulin and blood sugar levels. Supports your immunity with Vitamins A and C, while reducing risk of heart disease.
Celery- A great source of potassium, calcium, and vitamin B6. Great for lowering blood pressure and cholesterol. Promotes digestion and reduces inflammation and joint pain.
Artichoke- Packed with lots of nutrients such as fiber, vitamin C and K, folate, iron, magnesium, and zinc. It can lower cholesterol and regulate blood pressure.
Mint- Treats an irritable bowel. receives asthma and coughs, and is rich in nutrients psych as vitamin A, folate, and iron.
Cilantro- Known as an anti-diabetic plant. Used for antimicrobial properties and anti-anxiety action. It is also rich in immune boosting antioxidants and can protect brain health.
Green Onions- Helps reduce inflammation and cholesterol. Contains vitamin C, magnesium, iron, and potassium. Has been known to destroy tumor cells and fight against major disease processes.
4. Podcast of the Week (Mind & Gut Health)
If you have a brain & a gut…you NEED to listen to this!
—So much amazing comprehendible information in better supporting our gut health and overall well-being!
Science between your mind & gut health with Dr. Amy Shah (The Ed Mylett show)
5. Current Reading Picks
Reading is a new hobby I have picked up over the past year and a half and have found it to bring so much joy into my daily routine. After a day of school and work, the last thing I want to do is sit and scroll on social media. Swapping screen time the hour before bed with reading has not only made me happier, but has also helped my sleep so much. When I start reading a new book, all I want to do is read... I may or may not have finished both of these books in a week span.
6. Staples I Prepped
I think eating in will always be a favorite of mine, but nothing compares to a stocked fridge you can build your meals from! These are a few staples I prepped over the weekend to help me nourish my body and save time throughout my busy week.
What I Prepped:
Bone Broth Rice - Swap the water used to cook your rice with bone broth. This will not only give your rice so much more flavor, but will also add protein. I go ahead and make a batch of 2-3 cups of rice on Sunday to make for a quick addition to any meal.
8. Walking Pad
My walking pad was hands down one of the best investments I've made this year! I am lucky enough to be apart of a family that loves challenging one another in staying active. At the start of the new year we started a family wide challenge where we must walk, run, or bike 456 miles by the end of March. Considering majority of my family lives in Florida and are bikers, I feel a bit of a disadvantage being in the mist of an Utah winter, so my walking pad has been a lifesaver. I love getting my work from home done by using my walking pad and standing desk, I find myself to be so much more productive and focused when I do work from home this way.
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