Five Essential Vitamins Your Body Needs

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Over the past couple of months, I have started to really pay attention to everything I put in my body. As an athlete, I was constantly taking medicine and other things I was given to get rid of aches, pain and honestly just frustration. Many of these issues I thought were from the impact and overuse of my body, but some of these issues stemmed from a lack of proper nutrients. Until recently, I had never created a routine of consistently taking vitamins and was not aware of the insane benefits that they provide.

Vitamins and minerals simply have the power to totally change your body, mindset and allows you to function properly. Vitamin deficiency can lead to health issues such as muscle pain, fatigue and tiredness, constantly getting sick, depression, acne and breakouts ext. the list in endless.

With so many vitamin brands and supplements out there in the media, it is hard and overwhelming to even process what you should we be taking. Below is a list of daily vitamins that I take every morning and have not only worked for me but have super good proven benefits.

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Daily Vitamins:

  • Magnesium

For those of you who constantly feel overwhelmed and stressed, try adding some magnesium to your diet. Magnesium is an essential nutrient that helps the body maintain high energy levels. It is important for people who are active and workout because without it, your body will become irritable and tired. Magnesium also helps to control anxiety. It aids in nerve and muscle function, helps stabilize blood glucose levels and supports a healthy heart. Side effects of magnesium deficiency include anxiety, irritability, memory issues and fatigue. Although there are a few different ways you can take this, I take it as a powder called CALM  which is a great way to absorb enough Calcium and Magnesium, and it tastes good!

  • Calcium

Although calciums main function if providing nutrients to build strong bones, it is also essential in protecting against sickness. After taking a blood test early this year, it showed that I was super deficient in Calcium. Over the past year I stopped eating dairy, which could be apart of it, so it’s super important for me to use supplements and vitamins to achieve the correct level that my body needs. Side effects of calcium deficiency include weak bones and teeth, muscle spasms, depression, brittle nails, and fatigue. As I mentioned above I take a supplement called CALM, and pour it in a glass of water every morning.

  • Vitamin D

The sunshine vitamin! Vitamin D plays a vital role in our health yet half the population is deficient! Although soaking up the sun does give you some of the nutrients you need, many times it is not enough. This can lead to symptoms such as back pain, fatigue, chronic muscle pain, depression, and getting sick. This vitamin also plays an essential role in calcium absorption, which is vital for strong bones. Vitamin D can be derived from the sun, but can also be consumed through food and vitamins.

  • Vitamin C

The power of this vitamin not only makes you feel good, but it boosts your immunity and fights off bacteria entering your body. It is essential your body has enough of this while fighting off a cold and helps prevent you from getting sick. Vitamin C is also essential for glowing skin, as it supports collagen production.  This is one of the most important daily nutrients that should be taken every morning for overall better health.

  • Omega 3

Fatty acids are trending right now in our media, as people are consuming large amounts of salmon, nuts, and plant oils. There is a reason for this! Fatty acids are the building blocks for brain cells, this is because they bind to cell membranes and increase fluidity in the brain. It is basically one of the most important things you can feed your brain. Not only does it provide you with energy, but it also allows your skin and hair to flourish.

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Unlock your potential

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“People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.”

~ George Bernard Shaw

 

About a year ago I went through a really low point in my life. I fell into a routine of using my imagination as an outlet. When I closed my eyes I was able to picture a better, healthier version of myself. I fantasized about what my life could look like. But with time I realized something that would soon lead me to a life transformation: you can’t dream if you don’t use it as inspiration. 

Don’t get me wrong, I am not writing this as if my life is all of a sudden figured out, it’s not. I am simply writing this because I was able to realize the change I needed so that I could grow. And if this happens to help someone else out there, then that is even better.

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My story:

Going into college, I felt this immense amount of pressure that I had to live up to. It wasn’t pressure from any one in particular, but the pressure I put on myself to be great. For pretty much my whole life, I had a roadmap of my future. I put all I could into one basket because that was what I knew. That was what I was comfortable with. But one day I realized that maybe it was time for me to find what else I am meant for.

The pressure to succeed in one aspect of my life was limiting my growth in everything else. I wanted to become the best version of myself but I felt that under the circumstances, it was not possible. I constantly played different scenarios in my head, but I always ended up avoiding the change. 

My reality was that I not only had to change my life drastically but I had to immerse myself into new environments that I was not comfortable in. It was 100% up to me to see the change I wanted and to act on it.

“You can’t just have a dream, you have to have a plan”

And guess what happened? 

All that pressure that I was putting on myself and all of that stress about what people would think, it suddenly went away. Because work ethic and determination isn’t something someone can just give you, it’s something you created for yourself. And it doesn’t end when you quit a sport. If you were able to work hard to get to that point of success, you will be able to outwork people throughout your whole life. That urge and grit you had to be the best will continue to translate into all aspects of your life. 

So my advice to you, identify what in your life is holding you back. What is stopping you from becoming the best version of yourself? Is it someone? Is it fear? It is embarresment? Or is it simply that you will be uncomfortable with change?

When you start to only dream, you are failing yourself. 

Act on those dreams. Make a plan for yourself. Figure out what makes you happy and start designing the best way to utilize that. Because there are so many things out there now, there is no need to drown in anxiety when you can plant your seed and start growing somewhere else. 

 

How to Avoid and Deal with a Bad Haircut

Something I will never understand is why hairstylists confuse 1-inch with 4-inches. I feel like every time I have gotten my hair cut, I give them strict instructions, and next thing I know half my hair is on the floor. So how do you avoid and deal with bad haircuts?

If there’s one thing in my life that I am a pro at, it’s dealing with bad cuts. Whether you are dying your hair, layering it, or getting a simple cut…there’s no worse feeling than walking out of a salon, disappointed with what you paid for. In order to make sure this does not happen here is a list of things that will either help you move on or prevent it from happening again.

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  • Show them pictures

The easiest way to get exactly what you want is to have pictures available. Bring in examples of what color you want, as well as pictures of the cut and texture. It is important for stylists to have a visual rather than just a description. Less room for error! Hair stylists do however know what type of style your hair will hold, so be willing to listen to their recommendations if they have some concern.

 

  • Pay attention to what they’re doing

Speak up! If you see that they are cutting way more than what you asked for, say something. It is much easy to say something while they are doing it, rather than waiting until it is too late. However, many times it may look like they are dying it too much or not enough, but they usually have a plan. Ask them to explain to you their process, this will relieve some of your stress. If you do not agree with what they are doing, ask them to stop. It is your hair, so you ultimately get the final say.

 

  • Get there early and give yourself enough time

Hair is one of those things that you just can’t rush. Stylists run on a tight schedule so getting there early is important so you can get set up and ready. They might even have an extra few minutes to see you early. Also, do not plan anything directly after your haircut, if your stylist needs to go over time, let her. There is nothing worse than rushing your hair.

 

  • Wash your hair & give it a few days

One of the first things you need to do if you are not happy with your hair is to wash it. Leaving the hair salon is never a clear representation of what your hair actually looks like. Many times they blow it out and it looks super good, but as soon as it’s time for you to style it yourself, it’s a disaster. Regardless if you like it or hate it, make sure you give it a wash before you start freaking out. Sometimes it will actually make it look better. If you still don’t like it after a few days, call the salon and let them know you need to reschedule a visit.

 

  • Tell them you aren’t happy

This is never easy for people to do and took me a few years to finally get comfortable with. YOU are paying a ton of money to get the look you want, and it is their job to help. Before you leave the salon, be honest with them about how you feel. If you have already left the salon and have gone home, call them back and see if they have time for you to come back into the salon. Hair stylists want you to be pleased with their work, so if you don’t like what they have done they will usually redo it for free. I can’t stress this enough, just call!!

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In general, the best advice I can give you is to be open with your stylist. Show them exactly what you want and don’t be afraid to voice your opinion. Once you speak up a few times it will become a lot less uncomfortable. Hair stylists have clients coming in all day long, you are not the first person who has left that salon disappointed. Speak up!!! It is also very important that even though you are stressed and unhappy, be nice. They will be more willing to help you resolve the problem if you are calm and collected.

Whole30 College Edition

 

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After an entire summer of traveling Europe, trying every kind of food possible and not doing much working out, I came back to school and needed a major cleanse. My mom and sister had done whole30 over the summer and looked freaking amazing. So the day I got back from Hawaii, I started the 30 days. Now that I have finished I thought I would recap on my struggles, give recommendations for college students and just share some of my thoughts on the experience.

What is Whole30?

Well to start, Whole30 is a 30-day restrictive dietary program that aims to eliminate all potential inflammatory foods and beverages. This means no added sugars, alcohol, grains, legumes, dairy products, beans, soy products, as well as ANY processed foods. So say goodbye to pasta, bread, sushi etc. So you must be thinking, WTF can I eat?

– Proteins, veggies, fruits, and healthy fats.

First Week of Whole30 in College

The thing about this diet is you can’t half-ass it. You go all in or it simply won’t work. Lemme tell you… this is really hard when you’re in college and there is alcohol everywhere. The first three or four days were for sure the hardest. Your body is not used to the diet yet so you still have intense cravings for unhealthy snacks. I had to constantly make myself busy and avoid going near the kitchen. After the 4th day, my body honestly stopped craving food. I am SUCH a foodie so I never thought this would be possible. I started eating meals for energy, not because I wanted food. Whole30 calls it, “taming your sugar dragon” and I swear it works.

 Meals

Because I no longer live in the dorms, I have access to a kitchen, which let me tell you is a GAME CHANGER. The best part of me starting this diet was that I was forced to learn how to cook. Before this, I only really knew the basics. After this month I expanded my options and became quite the chef. Here are some yummy meal choices that I used over the past month.

 

Breakfast:

  • Poached eggs on half an avocado
  • Egg hash (Eggs, Spinach, onion, whole30 sausage)
  • Sweet Potato Toasts
  • Sunnyside up eggs with Whole30 bacon

Lunch:

  • Spaghetti Squash with ground turkey meat and whole30 marina sauce (sugar-free)
  • Teriyaki Chicken bowl (coconut amino)
  • Salads
  • Chicken and vegetable meal prepped container

Dinner:

  • Everything but bagel chicken wings with green beans
  • Burgers in lettuce (bun) with primal kitchen ketchup and sweet potato fries
  • Chicken lettuce wraps
  • Zucchini noodles with grilled shrimp

 

Week Two and Three

 By the second and third week, your body is used to eating clean. I no longer craved sweets, I was able to be around food that I couldn’t eat, and it honestly did not phase me. The one struggle I had, as any college kid probably would, was not drinking. Syllabus week was tough, but if you say strict I promise it’s worth it. What I did however notice was by week 3 I was not as excited to spend the night cooking meals. I began running out of groceries and didn’t have as much time to cook. This meant that meal prepping was super key.

 

Week Four

So close… but still so far. By week four I was used to the diet and I still did not have cravings, but I did start realizing how close I was to having a margarita & chips and guacamole. I had to really stay focused on making it to day 30. My school also had their first football game that weekend, so holding back from drinking was really hard. But I was determined.

Finally after 30 days of no sugar, no carbs, no drinks… I did it. And it feels so good.

 The Positives

Now that I am officially done with whole30 I can recap on everything I enjoyed over the past month.

  • After I hit the two-week mark my skin was glowing. I don’t know if it was because I stopped eating dairy, but my skin was insanely clear.
  • You stop craving bad food. This might have been the most shocking part for me. In the span of 30 days, you eliminate the need to constantly eat.
  • You feel energized throughout the day.
  • You learn how to cook and get creative with food.
  • You lose a ton of weight.

The Negatives

  • You quickly learn how to function without certain foods so it can be hard on your body when you start incorporating them back into your diet. (blog coming soon)
  • You realize how much sugar is in everything you eat, so it never sounds quite as appetizing.
  • After you start eating normally, your cravings come back.

Eating out

Try having a D1 athlete as your boyfriend who is trying to GAIN weight. This makes it very difficult when I’m trying to eat super clean and he is carb loading. What I found was on this diet it’s kind of hard to eat out. Don’t get me wrong, it’s doable but you WILL be that annoying girl at a restaurant who makes a million requests and substitutes all sides for salad (with no dressing.) The easiest way to get through these 30 days is to simply cook for yourself. You know exactly what is going into each dish, which eliminates hidden ingredients.

Workouts

My weekly routine typically consists of 5 to 6 workouts a week. Yes, I know this is more than most college kids, but after being a D1 athlete it was just a routine that my body was used to.

However, the first week I started whole30 I had just gotten a Brazilian blowout and a new tattoo, which means no sweating for 5 days. So, for the first week, I did not work out once. And guess what…I saw insane results. Usually, after burning 600 calories, I am constantly hungry throughout the day. This made it very easy for me to cut down on food and I noticed my legs got super slim. Within the first two weeks, I shed 6lbs. Once I began Orange Theory again I needed more food throughout the day.

 The Scale

I have a very bad habit of relying on the scale to give me results. At the start of this diet, I weighed myself every few days. During whole30 you are supposed to stay away from the scale, but I honestly couldn’t help it. However, throughout the 30 days, I stopped getting the urge to do so. By the end, I felt so amazing and didn’t need a number to reassure me.

 Tips

To sum it up, here are a few tips that will help you survive whole30

  • Keep Lara bars on you at ALL times
  • Learn to love eggs
  • Meal prep on Sundays
  • Pay the extra money for primal kitchen condiments
  • Constantly look at labels, even if you assume there is no sugar, there usually is!
  • Choose a month that you are not super busy (& not during football season)

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Okay so I realize that it’s only October and Christmas isn’t for another couple of months, but yes I have already created my Christmas wish list. Every year since I was little I would write up a list and give it to all my family members for suggestions 😉 Don’t start judging me just yet, because no, I will not be getting all of this. I typically exaggerate my list, because why not. (but my mom does her best). Each year I ask for one or two big presents and then get little gifts in my stocking. Because I am going abroad in the spring, most of the things I put down are for my upcoming trip.

 

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  • Polaroid Film
  • Lululemon Tote Bag (with zipper)
  • Moncler Jacket
  • West elm Cheeseboard
  • Strut This Leggings and Jacket
  • New Laptop
  • Crate and Barrel Wineglass set 
  • Chanel Red Mini Boy bag
  • Wild Fox hoodie
  • Golden Goose Sneakers
  • New Running Shoes
  • Free People Jacket
  • Lack of Color Biker Cap
  • Passport holder
  • Wholefoods gift card 
  • Tiles
  • Chanel Soleil Tan de Chanel Bronzing Makeup Base

*the ones I really want*