As I’ve already mentioned before, this month is a crazy hectic one for most. I think I have something planned almost every weekend and weekday for the rest of the year and don’t see much down time until maybe Christmas. While I’d love to make every single meal from scratch, there are sometimes when I need to rely on certain foods & products to get me by. Convenience doesn’t mean lazy or unhealthy, and that’s something I want to try and convey to you all and to the health community.

Convenient Real Food

This thought of healthy convenience goes along with the Balanced Real Food approach I talk about.  I love focusing on real food and eating intuitively, but here’s the thing, your diet & lifestyle are not so black and white. We have to find a balance that works for us, keeps us the healthiest we can be and also allows us the freedom to live our lives.

We often equate convenience with unhealthy and while that is the case a lot of the time, we live in 2018 and the tides are changing. I have had the opportunity to try a lot of new products this year at Expo East & FNCE and let me tell you convenience can be healthy and if it makes your life easier and doesn’t detract from your health, I’m all in.

No More Food Shame

I know it’s hard to wrap your head around being healthy AND eating conveniently packaged goods. However, we make our health so on or off, so black or white, and we miss the mark on health in general. We don’t need to be on a diet to be successful, instead, we need to create a diet that is sustainable, enjoyable, AND supports OUR goals, no one else’s.

If we create such rigid guidelines that we can’t simply enjoy our lives, we need to take a step back. Food allergies & intolerances are real BUT so are food anxieties and orthorexic tendencies. We must find a way to strike a balance. We also must not shame others for eating a certain way or a certain product. Some foods work for others and some foods don’t.

Friday Food Favorites

OKAY, sorry for that tangent, it’s just been on my mind a lot and I had to say it. IF you’re going to shame people for eating a certain way, look in the mirror and realize that sometimes we need to make our own decisions based on our needs, budget, circumstances, and (*gasp*) feelings. There are no perfect foods or perfect companies, so everyone just calm down!

That being said, I wanted to bring you a few of my favorite foods this month that have made eating healthy easier and more enjoyable.

88 Acres Holiday Seed Butter Flavors

You already know my love for these guys. Their seed butters are delicious whether you have a nut allergy or not. I just finished my jar of pumpkin seed butter, my newest obsession, and was so sad it was gone. Thank GOODNESS I received a package in the mail with their newest holiday flavors. 88 Acres to the rescue! It had been a rough day and I almost could’ve cried tears of joy when it arrived. Yes, food brings me such joy, #sorrynotsorry.

They have 3 new flavors, Gingerbread Sunflower, Dark Chocolate Peppermint Sunflower & Orange Cardamom Pumpkin Seed. Stay tuned for how I use them in my kitchen!

If you’re a new buyer, use the code Sassy to get a discount!

Find them online here OR on Amazon here.

Swapples Frozen Waffles

I have been raving about these lately because they are so tasty. Pop them in the microwave or toaster and enjoy with your toppings of choice. This week I had an Everything Swapple with cottage cheese, an egg, arugula, roasted red peppers, & hot sauce. IT was so delicious and satisfying.

They are a small company starting to expand BUT you can find them online anywhere in the US. And because I love them so much, I begged them for a discount for you guys, use code ‘SASSY15‘ for 15% off off your first order!. Just make sure to tag me & @swapples when you get them and show us what you’re making.

Find them online here. 

Vital Proteins Mocha Creamer

I have to admit, I was skeptical of this one. I love my coffee black with maybe a splash of cream every now and again. Sometimes once a week I’ll go for a latte. So my friend suggested I try the Mocha Collagen Creamer form Vital Proteins. I found some on hand I had from Expo and blended it in my coffee.

The verdict? I loved it. It’s chocolately and not sweet so it’s a delicious take on mocha AND has collagen in it (more on that topic another day).

Find it online here or here

Banza Mac & Cheese

Visit them here.

If you live under a bubble, let me tell you I’m obsessed with Banza. Their chickpea pasta is so tasty, holds up well, is gluten-free, AND is rich in protein. Wins all around.

They have a line of Mac & Cheeses that are super easy to make and delicious. I love having them on hand for last-minute dinners & they pair nicely with the dinner sausages (below) & any veggies you have on hand.

Local to Albany? Find them at Whole Foods & Shoprite. Walmart carries them as well but not sure about Mac & Cheese line. 

ps. if you’re local and want some coupons for a free box or buy one get one, reach out I have plenty!! 

Teton Waters Ranch Dinner & Breakfast Sausages

Visit them here.

I met this company at Expo East and have slowly been making my way through their breakfast & dinner sausages that they so kindly gave me. I have loved EVERY. SINGLE.PRODUCT. They are also ones you can feel good about because they are grass fed and all natural real food ingredients.

I love having sausage on hand as a quick addition to any recipe or meal and a way to up my protein intake.

Local to Albany? Find them at Hannaford or check out Where to Buy here. 

Okay, I need to go get ready for 15+ ladies to come to my house for our annual Craft Party. Wish me luck 😀

xoxo,

Sassy

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I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.

I get asked all the time how much you need to hydrate. I also get asked WHAT you should hydrate with and when. I wanted to break down the HOW MUCH a bit today so you had a resource for your hydration needs. Hydration is an important part of your health and if you aren’t drinking enough or drinking enough of the right stuff, you may run into health issues OR just not be completely optimizing your health.

I have at least 3 drinks around me at all times. So you could say I’m really into hydration. It’s not that I’m constantly thirsty it’s that I’m really into drinking liquids AND I like options. Not only that, I like to have access to fluids should I get thirsty. I guess you could call my 3-4 drinks at all times a security blanket. However, I recognize that while I prioritize hydration, everyone else may not, so let’s learn why we need to hydrate & how much hydration we really need.

Why Do You Need to Hydrate?

Let’s take a step back for a second and talk about why hydration even matters. Or wait, does it? Well, yes to put it plain and simple, being hydrated is important and without it can lead to many health issues. You can go a month without food but only 3 days without hydration. I mean, I can’t go a day without fluids so I can’t imagine the torture that would be 3 days.

Your body is over 50% water so CLEARLY, it is important. While I love food and find it incredibly valuable for your health, hydration is just as if not more important for you and your health. Here are a few key reasons why you need to hydrate:

1. Digestive health. The go should be easy and water can help move things along appropriately. Constipated? May need more water.
2. Muscle health. Water helps provide enough nutrients to the muscles, so for best recovery, you need water to do so. Not recovering from workouts? Could be related to hydration.
3. Joint health. Water/fluid lubricates the joints which means more comfort around the joints. Feeling joint pain? Hydration could be a factor.
4. Waste elimination. Water helps the kidneys (and all organs for that matter) do what they do best which is filter waste products out of the body. Forget the cleanses you see on Instagram, drink your darn water.
5. Temperature regulation. You want to stay warm when it’s cold and cold when it’s warm. Drink water.
6. Oral health. Dry mouth can lead to nasty breath, stay hydrated for all of our sakes.
7. Skin health. Want supple skin? Drink water, especially because the skin is 70% water AND the largest organ in/on the body.
8. Heart health. If you’re dehydrated, your blood volume decreases meaning the heart has to work a little bit harder. Why don’t you do some work for your heart and drink up?

….and many more reasons. Now that we know why you need hydration, let’s learn how much.

How Much Water Do You Need?

It DEPENDS. Shocker I know. However, it really does depends. Most people will tell you that you need 1/2 your body weight in ounces. While I agree, that is a good starting point, it’s not the perfect amount for everyone. Others will tell you that you need a gallon a day (and that you should carry said gallon jug around with you). That is also another “close, but no cigar” type suggestions. Still, others will tell you that you need 8 glasses of water per day. A good starting point, yet again. To make the drinking water in your home free of contaminants and to give it a closer resemblance to that bottled water taste, you could consider investing in water filtration devices for your home – Click for additional details.

The amount of water you need depends on A LOT of different factors and there is no one size fits all as it comes to hydration. Certainly, there are things to look out for to see if you are hydrated enough but let’s start by figuring out what your needs depend on.

Hydration depends on:

1. Age
2. Sex
3. Weight/Height
4. Activity Level
5. Sweat Rate (Sweat Rate (mL/min or mL/h) = Sweat Loss/Exercise Time;Sweat Loss = Change in BW + Drink Volume – Urine Volume)
6. Environment (i.e. heat, humidity, cold, altitude, etc.)
7. Health Status (i.e. pregnant, breastfeeding, sickness, health, etc.)

If you need a baseline amount, the Adequate Intake levels, as set by the Institute of Medicine (IOM), is 2.7L/day for females and 3.7L/day for males (sedentary). It is suggested that 20% comes from food and 80% comes from fluids. However, fluid needs may go up to 10L/day based on activity needs. This is just an estimated guess as that’s all Adequate Intake really is.

For reference:

The AI is a recommended average daily nutrient intake level, based on experimentally derived intake levels or approximations of observed mean nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate. (source)

Ok, So How Much?!

First, I have some questions to ask yourself when you are trying to figure out if you are hydrated or not:

• What color is my pee?
  • Clear/Light color: for all intents & purposes, you’re hydrated
  • Dark/Off Color: may need to drink more water &/or look into what you’re eating/drinking/taking that could be causing a different color
• Am I experiencing any mental fog, fatigue, headaches, etc. ?
  • Yes: drink more water to see if it helps
  • No: good on ya!
• Do I feel thirst?
  • Yes: drink more water
  • No: don’t force it, but look for other cues to see if you could benefit from more waer
• Am I relying on non-water fluids to keep myself hydrated?
  • Yes: add more water
  • No: you’re probably good
• Am I having trouble going #2 (aka constipation)?
  • Yes: drink more water to see if it helps
  • No: good on ya!

Each question alone won’t tell you how much fluid you need but together they will help get you close. To be honest, thirst & digestion will probably be your biggest markers on if you are drinking enough water or not.

Sassy’s Recommended Intake

I recommend all my clients start with 1/2 their body weight in ounces and go from there. For example:

150 lb female divided by 1/2 = 75lbs = 75 ounces daily

If they feel likes it’s too much and not helping or not sustainable we back off. If they find benefit from it, we continue. If we find that they are still thirsty, we try upping it. There is no hard and fast rule.

I also recommend taking into account any changes to your normal status quo. If you are sweating more, traveling, in a new environment, new health status, etc. your hydration needs may (and will) change.

Once again, there is no right answer, just that you need to listen to your body. If you really have no idea, ask a professional! That’s what we’re here for.

What Do I Hydrate With?

I will do a whole other post on what to hydrate with, but for now, the key is to hydrate with mostly water and water from foods. Ideally 20% from foods & 80% from water itself.

Not a fan of water? Find a way to dress it up, add a lemon, toss in some berries, add a straw, treat yourself to a new water bottle, and/or some bubbles, and get to drinking!

What other questions do you have about hydration?!

xoxo,

Sassy

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I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.

Oh hey there! I have to confess something (because I’m terrible at lying)…I almost didn’t write this post. Why? Because 1. I have been busy (the excuse we use when we don’t prioritize something) and 2. I’m not a fan of saying you need to “stay on track”. Then I laughed at myself. Why? Because I was about to not post for the first time during my 100 day challenge and go off track myself.

I was about to use an excuse that I hate…”I’m too busy.” I almost gave myself an out, and then I realized that I set out to complete this goal and today was not the day to not go through with it. I also realized I ask my clients all the time to prioritize what it is that they want. If I’m going to educated/empower you on how to “stay on track” I better find a way to do so myself.

While  I  could’ve taken the night off, it just didn’t feel right. I’m not sure anyone would’ve noticed, but I would’ve known. I  have had really good feedback (thank you to those who have reached out) and I want to show you that if you put your mind to something and are CONSISTENT with it, you can make it happen.

I can’t post something like the above quote and then not be consistent with what it is that I want. I want a successful blog that educates, empowers, and entertains people with my balanced real food approach. Blogging doesn’t come easily to me. I love to write but I worry too much about putting perfect content out that sometimes it holds me back. I also think I’m an imposter some days so that holds me back too. The only solution I’ve found so far is to be consistent and to keep posting. I may not be the best, but I’m hoping I can make a difference even in 1 person’s health. So here we are at 10 pm on a Monday night and I digress 😀

How to Stay on Track During the Holidays

That all being said, I want you to “stay on track” this holiday season and not feel like you are spiraling out of control. I want to give you some advice on how to navigate the holidays and more or less “stay on track” If you do feel like you are spiraling out of control, seek help from a professional, that’s what they are there for!

Plan Ahead

I’ll say it once and I’ll say it again. For those who forget to plan then plan to forget. It’s easy to think that you’ll be able to wing it, but this time of year, winging it normally means going off the rails. You plan your holiday parties, so why not plan your planning. I schedule in my meal prep this time of year because otherwise it doesn’t get done. Make an appointment to plan for yourself, it will set you up for success and de-stress you in the long run.

Stop regrets before they start

Worrying and regrets are like a rocking chair, you do a lot of work but you don’t get anywhere. So, you ate the thing, move one. This doesn’t mean losing all control, say F it and keep going. It means, stop having regrets about what you ate, stop dwelling on it, and instead, move on. The more you practice this, the easier it gets to separate your self-worth from the “junk” food. You are not that food, you ate that food, that’s it.

Keep it Simple

This isn’t the time of year to overcomplicate your health, nutrition, or fitness. Instead, find ways to simplify it. Maybe that means simplifying recipes, ordering a service like Sun Basket, planning to walk instead of training for a marathon, etc. It’s not the time of year to set unrealistic and lofty goals. Instead, keep things simple and make small changes if anything. It doesn’t mean you’re a failure, it just means your human and want to enjoy the holidays reasonably. Keep it simple silly!

Recruit Support

You are not alone this holiday season. Find friends to go for a walk with. Have a coach/trainer remind you to go to the gym. Find a support group who will help you stay out of trouble. Hire a dietitian to help you with your diet. Whoever it is that will be there for you and help hold you accountable, recruit them. Chances are they could probably use your help too, just ask.

Write Down Your Goals

So often we think about what our goals are but we never write them down. You can share them with others if you want but just make sure you write them down. I recommend writing them down and then posting them where you need to be reminded about them most. For example: refrigerator, bathroom mirror, agenda, car, work computer, gym bag, etc. If goals are out of sight, they are out of mind, so keep them in sight and on your mind. Just remember, keep them simple this time of year!

STRESS-LESS

Ok, this is easier said than done, I am aware of that. However, stressing out about what you ate, or not getting to the gym is just as bad if not worse than doing/not doing said things. Find what your stress triggers are (i.e. work, family, finances, diet/food/fitnessetc.) and figure out ways to manage them or at least mitigate them. You will come out on the other side of the holidays happier & healthier.

Remember the Basics

If all else fails, remember the basics. Drink water, get to sleep, eat your fruits & veggies, move a little, brush your teeth, etc. The simpler, the better. Health shouldn’t be complicated. You don’t need to count every last macro to be healthy this holiday season. And for the love of all things holidays, enjoy yourself a little bit, treat yo’self, and most importantly spread some joy.

How do you “stay on track” or at least prioritize your health this time of year?! 

xoxo,

Sassy

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ps. I have an ask for you guys! I have some tasty recipes coming down the pipeline, but I need some ideas on what topics you want to hear about. Comment, email, Instagram message, etc. with topics that you want to know more about, have questions about, or are just curious about! I want to write topics that will help you.

Well, November came and went and here we are in the last month of the year, holy snowballs! I hope you have a ton of fun things planned for the month of December as it will go fast. I have a lot planned but the two things that I prioritize every month of the year are my meal plan & my workouts.

I know, it’s not a shock, but I prioritize my health every month of the year. That doesn’t mean I don’t get off track or I don’t miss workouts, it just means that I try to make it on the top of my priority list no matter what.

It’s that awkward time between Thanksgiving & Christmas and I think people just think this time of year all bets are off. The thing is, you have the power to make your meal plan, go grocery shopping, and plan your meals. You also have the opportunity to work out, it just means you may need to rearrange your schedule a bit.

I figured I’d show you what I’m up to this time of year to hopefully inspire you and empower you to meal plan and/or workout.

Weekly Meal Plan

This week’s groceries are from Whole Foods and my pantry/freezer. 

This week I’m trying to keep things as simple as possible while also delicious. I have my annual girls craft night at my house this Friday so I don’t want to have too much food in the house as we will be making A TON of food for craft night. If you know me then you know I basically only craft food.

This year’s theme is Pickles & Breakfast. We will be pickling any and all items we can find (edible of course) and *most* of the food will be breakfast themed. That’s about as fancy as we get, stay tuned to see what our menu is and what we end up pickling.

Let’s see what’s on the menu this week. You’ll notice there are two Instant Pot recipes (coming soon) because you guys have been asking for more. One of the MAJOR reasons I love the Instant Pot is that you can get 2 recipes done in 1 meal prep session. Well, technically I did three: pulled chicken, Pho, & Chili.

Breakfast

Swapples Creations

Lunch

Mayo-Less Salmon Salad
Leftovers

Dinner

Instant Pot Beef Chili
Instant Pot Pho Ga 

Snacks/Other

Protein Balls 

If you need help meal planning, I can help! Check out my meal plans here.

Weekly Workouts 

This week was a pretty typical week for me, so I figured I’d share with you! This time of year I’m mostly doing CrossFit as the days are short and stupid cold. I also walk my dog most mornings for an hour because it is nice to get out, and he has so much energy I don’t know how he would behave otherwise.

Monday

5 Rounds: 400m Run w/ 500m Recovery Bike

Push Jerk (4 Sets Of 12)

Tuesday

Wednesday

5 Rounds: 100m Ski + 200m Row
Rest 1 Min between rounds

5 – 3 Min AMRAPs
-5 Deadlifts (135/95)
-10 Shoulder To Overhead (135/95)
-15 Box Jumps (24/20)

Thursday

Active Recovery
w/ partner (1 min ON, 1 min OFF)
10 min max calories on Air Runner
1 min rest
10 min max calories on Ski Erg
1 min rest
10 min max calories on Rower
1 min rest
10 min max calories on Assault Bike

Friday

Saturday

20 min AMRAP

20 Wall Balls (20lb)
20 Sumo Deadlift High Pull (65lb)
20 Box Jumps (20″ box)
20 Push Press (65lbs)
14 Cal Row

*from CompTrain

Sunday

Rest Day

I coached the Sunday morning class and talked to them about setting a goal for the month. It’s so easy to get off track this month, so why not set out to accomplish something? I asked them what they wanted to work on this month. For a lot of them, it was pull-ups.

For me? It’s to drink a glass of water each morning BEFORE my first cup of coffee (because for some reason I reach for coffee first ALWAYS).

Remember, a goal doesn’t have to be complex for it to be effective.

What is one goal you have this month?!

xoxo,

Sassy

ps. join my Facebook group and join in on the discussion.

pps. do you like these posts? I’m happy to do one weekly, just let me know 🙂

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I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.