“Just when the caterpillar thought the world was over, it became a butterfly.”

butterfly“Just when the caterpillar thought the world was over, it became a butterfly.”

Photo credit: funmozar.com


Check Out MindBodyGreen

A couple of weeks ago, I discovered the website MindBodyGreen and was hooked. The site offers a “guide to wellness” focusing on health, fitness, happiness, and relationships. Be sure to check it out! You can even add your email address to be signed up for their free inspirational newsletter. There are plenty of great ideas there to get you started on living your best life!

The Power of Listing Your Goals

The questionnaire

I’ll admit it; I’ve been in a rut lately. I haven’t been working out, eating right, reading, or catching up with people as much as I’d like to. My new job (and essentially lifestyle change) has definitely kept me busy with new activities and travel, but I found myself getting worn down and actually sick due to neglecting my body and inner peace.

I decided to take action and made a list of things that I wanted to accomplish this month. I tried to include goals for different aspects of my life (ex. family & friends, diet, exercise, mind). It included running at least one 6-mile run (which used to be a piece of cake for me last year, but now I struggle to even run 4 miles), run one 3-mile run in under 24 minutes (again, this used to be easy…), eliminate airplane food (other than salads and fruits) from my diet, eliminate fast food and reduce carbs and sugar intake, reunite in person with one old friend, read two new books, write two new blog posts (this is my third this month!), visit my dad and grandma (about a 4-hour drive north), and have a “ladies’ night” with my roommates. Well, the month is just about halfway through and I have accomplished almost every single goal! I just need to complete that 3-mile run in under 24 minutes and continue to eat healthy. While I am sure that I would have been able to motivate myself to do these things otherwise, I think that having a checklist definitely helped me to stay on top of them and remind me of what I would like to be doing.

Writing out your goals serves as a constant reminder for yourself and is a great method of organization and time-management. It can also boost your self-confidence as you check items off of your list. By following through with your goals, you may find yourself getting into better shape, losing weight, improving your health, stimulating your mind, saving money, or increasing overall fulfillment by spending quality time with people you love or doing activities that you enjoy.

Have you found that making lists helps you to accomplish your goals? I challenge you to formulate a checklist for the remainder of the month with just some simple goals that you’d like to accomplish. Try to keep them simple and within reach. I also made a list of things that I’d like to do before the end of the year. Try it out!


Image credit: James Madison University

Eat More Fruits and Vegetables

fruits and veggies

You’ve probably heard it since you were young: eat more fruits and vegetables! At that point, they were probably the last things that you wanted to have on your plate at the dinner table. As we grow older and more aware of what we are putting into our bodies, we slowly learn the benefits of what our parents once encouraged us to eat.

As summer begins, I have found that it’s easier for me to eat more fruits and veggies as they seem like refreshing snacks on a hot day. They are an integral part of a healthy diet, and we should be consuming several servings of them daily. Do you get enough of them?

According to researchers from Johns Hopkins University, within a 24-hour period containing 24,000 test subjects, only 11% received the recommended number of servings (two or more of fruit and three or more of vegetables) per day. A study from 2005 showed that less than a third of American adults received the proper serving of fruits and about a quarter reported eating the recommended amount of vegetables.

According to Harvard’s School of Public Health, a diet rich in fruits and vegetables “can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.” They suggest mixing it up by trying out different types and different colors of fruits and vegetables to attain the most nutrients.

A long-term study by Harvard University found that there was a direct link between consumption of fruits and vegetables and decreased risk of heart disease and stroke. Those who had 8 or more servings a day were 30% less likely to suffer from heart attack or stroke, compared to those in the lowest category at 1.5 servings or less. The Dietary Approaches to Stop Hypertension study found that people with high blood pressure who followed a diet consisting of fruits, vegetables, and low-fat dairy products reduced both their systolic and diastolic blood pressure to numbers similar to what medications can achieve.

While data on the link between cancer and consumption of fruits and vegetables is variable, researchers typically agree that certain fruits or vegetables can lessen the likelihood of developing certain types of cancer. For example, fruit may help to prevent lung cancer and tomatoes may aid in preventing prostate cancer in men. In 2007, the American Association for Cancer Research’s annual meeting showed that among smokers, those who ate the most food rich in flavonols (spinach, apples, onions, and berries), were 59% less likely to develop pancreatic cancer.

The indigestible fiber of fruits and vegetables may relieve or prevent constipation and irritable bowel syndrome. Additionally, many fruits and vegetables have been linked to healthy vision by preventing cataracts and macular degeneration.
Eating more fruits and vegetables may also assist in weight loss, as they are typically low-calorie options and provide a lot of water and fiber to add volume to your plate, so that you can eat more food but fewer calories.

To work on increasing your intake of fruits and vegetables, go out of your way to purchase them at the grocery store and keep them out in your kitchen for you to grab when you are hungry. Make a conscious effort to eat them while you are out at restaurants. Mix it up by buying different fruits and veggies so that you don’t get “bored” with the same ones. Continue to look up new recipes to spice up your diet as well. Try adding fruits and vegetables to dishes that you already like!




Image credit: Roma Foods


10 Life Lessons From a Navy Seal

navy sealThis inspiring piece has been circulating on the web recently and I wanted to share it with you:

10 Life Lessons From a Navy Seal

Please take the time to read it! It is primarily about overcoming many of the obstacles that life throws at us. Failures make us stronger. If you can motivate yourself into dealing with life’s hardships, you will be better suited to assist others with making this world a better place.


Photo credit: Lifebuzz.com (The University of Texas at Austin, Marsha Miller)


Life Experiences, Not Things, Make You Happier


In case you were wondering what to spend your tax return on, you may want to avoid the mall and look into a fulfilling experience instead! Researchers have discovered, unsurprisingly, that people tend to spend their money on material goods, assuming that goods are of higher “value.” In reality, our long-term happiness depends more on experiences than on our possessions, which typically only deliver instant gratification. Consider purchasing a vacation package, trying a new activity for the first time, or even spending that money volunteering or taking a fun class.

Check out the article and video here:


10 Keys to Happier Living


10 Keys to Happier Living

I came across this recently and found it to be a perfect fit for this blog. It summarizes 10 key points to happiness and is based on current research and findings that these points consistently aid in one’s well-being (though obviously everyone is different). The first five deal with our interactions with the outside world, while the second group of five deals with interactions within ourselves. I have touched on some of these on my blog before, though I’d like to focus on the others soon. There are definitely some areas in my life that I need to work on in order to improve my own happiness, so this list will hopefully be a good reminder to do so. Each point can be summarized in the link above. Be sure to check it out — it’s a great website with a great goal!

Photo credit: Action for Happiness