What About Me?

What about me? Do you ever ask yourself that question? Usually, when we hear someone say this we automatically think that they are acting selfish. Like, who has time to think about themselves? Aren’t we supposed to think about others all the time? If these thoughts ever run through your head, I know exactly how you feel. Oftentimes I find myself asking what I am getting out of something, when I will have time to do what I want, etc. And, when this happens, I find myself feeling guilty about it. I shouldn’t be thinking of myself, who has time for that!!

But here is the catch: when you don’t think about yourself sometimes, your world comes crashing down. Everyone knows the feeling. You are busy with school, work, friends, and you never leave anytime to think about yourself. Then, all of a sudden you feel the overwhelming urge to have a meltdown. Not just a meltdown, but the stomp your feet I am overwhelmed and over tired kind of meltdown. This isn’t because you are secretly still 5 years old trapped in a teenage body. Although.. who knows!! It’s because when we don’t take time for ourselves, we aren’t allowing for the time to relax and reboot. I don’t mean totally konk out in front of the T.V. time, I mean really do something for you.

The next time you are feeling overwhelmed, put down your phone (impossible I know) and find something to do for yourself. Here are some ideas:

  • Take a bath
  • Go for a walk
  • Read a great book
  • Play with your pet
  • Journal
  • Research something you find interesting

No matter what you do, make sure that it is something you find enjoyable and relaxing. You don’t have to spend hours, just 10 minutes a day, for you.

Study Night Dinner

Hello all,

Sorry it has been so long since my last post! This last year has been insanely busy for me but I am excited to return to AHealthyteenstips! My welcome back post is going to address all of those who are in the middle of studying for exams. If you are, as am I, it can be a very stressful process. You are busy, stressed, and can barely remember to take breaks let alone set aside time to cook yourself some healthy food. But guess what? Eating healthy during exams is one of the most important parts of your study routine! Without the sufficient amount of nutrients, your brain will not function correctly. And if our brain isn’t functioning, what is the point in studying?!

Today I am going to share one of my all time favorite study night dinners with you. It is easy, healthy, and most importantly… AMAZING!

Ingredients:

Whole grain pasta

Cherry Tomatoes

Olive Oil

Spinach

Parmesan Cheese

How To:

Cook the pasta, try to think about only cooking one serving, about the size of your fist. Then, in a saucepan, heat about a tablespoon of olive oil, add in tomatoes and spinach, cook to desired amount. Place veggie/olive oil mix over pasta and top with cheese. It is delicious, easy, and will keep you full and focused to keep studying!

Fall Spiced Almonds

Fall flavors are my absolute favorite! All of the cinnamon, nutmeg, pumpkin, clove, and other warming spices make me feel happy and cozy. There is absolutely nothing better! In this post I want to share a few of my favorite almond mix recipes. Almonds are a great source of energy, good fats, and are quick and easy to take on the go. Who could ask for more? 

Cinnamon and Sugar Almonds

INGREDIENTS:

  • 1/4 cup almond
  • 1/2 Tablespoon cinnamon
  • 1/2 tablespoon stevia

HOW TO:

  • Mix all ingredients in small bag
  • Eat and enjoy!

Cinnamon and Nutmeg Almonds

This recipe is the same as the cinnamon and sugar, just replace sugar with nutmeg!

 

These make a great mid morning or mid afternoon snack to keep you going through the day. Personally, I like to eat them with a hot cup of apple cider tea, it really brings out all of the flavors! 

Comment and let me know what you’d like to see next, and how you like the almonds!

Sleepless Night Tricks

We all have those nights. Either we have to study and have no choice but to pull an all nighter, or, we just can’t sleep and there is nothing we can do about it. Either way, the next day we feel AWFUL. We have no energy, are irritable, and can’t concentrate. Luckily, there are ways (besides sleep) that you can up your energy and make it through your day. Although these things won’t make you feel like you had a full night of sleep, they will allow you to at least have a bearable day.

#1

The first trick you can try is to take a super cold shower when you wake up, or when you have to start your day. The cold water will completely shock your body and as a result make you feel more alert and awake. 

#2

Drink TONS of green tea! Green tea is a good source of energy and usually doesn’t give people as much jitters as things such as coffee. Do make sure that you eat when you drink green tea, otherwise you will end up crashing.

#3

Eat a energy filled breakfast! Things like egg omelets, yogurt and granola, oatmeal, and veggie protein filled breakfast burritos are great things to have!

#4

Eat snacks throughout the day to keep your energy up. Nuts, apples, kind bars, and veggies with hummus are all good to have on hand!

#5

Start your day with a little YOGA. As a yoga teacher, I know how much yoga can be used to energize yourself. Try this easy flow right when you wake up:

  • Start standing with your arms by your side
  • Inhale your arms up overhead
  • Exhale fold forward bringing your fingertips to the floor
  • Inhale plant your hands on the floor and step back into a pushup position
  • Exhale lower yourself down onto the mat
  • Inhale lift head,neck,and chest off of the mat
  • Exhale lower back down
  • Inhale press back up to a high push-up position
  • Exhale press your hips back, chest towards the floor (downward dog)
  • Inhale step back to a forward fold
  • Inhale to stand

This flow will wake you up and energize you!

Personally, I didn’t sleep last night, so I will definitely be using all of these tricks today!

The Treat/Cheat Dilemma

 

 

photo credit:

photo credit: http://patentlawcenter.pli.edu/2010/10/04/what-is-prior-art/man-question-mark/

 

I’m not going to lie, one of the hardest parts about eating healthy is saying no to some of those foods that are SO GOOD! I am a sucker for carbs-pizza, pancakes, the works. So when I am offered them and have to say no, it’s very difficult. Actually, I don’t have to say no, I choose to say no because I know that I don’t feel as good after I have eaten them. Anyway, all I am saying is I know your pain.

But, we also can’t go through our entire life not allowing ourselves to enjoy the foods that we love. This is where the treat/cheat dilemma comes in. Do we treat ourselves and have our favorite foods? Or are we cheating ourselves when we have them? Here is my answer, or rather, my opinion:

You can call eating your favorite not so healthy meals anything you want. Treat, cheat, it really doesn’t matter because you are eating it either way. The main thing you want to focus on is enjoying the meal when you have it, and to make sure you aren’t eating these meals to often or in to big of portions.

There are many different way’s you can incorporate these meals into your life. Here is my personal plan that works for ME:

  • 1 treat per week, small, like a piece of chocolate or a small portion of sushi/asian food
  • 1 big treat per month like pancakes, pizza, etc.
  • 3 days a year I allow myself a *cheat DAY- Thanksgiving, Christmas, and my birthday

I put a * by cheat DAY because I need to explain exactly what I mean by that. There is a huge difference between a cheat meal and a cheat day.  A cheat meal is when you allow yourself a portion of one of your favorite foods  a few times a month. A cheat day is when you allow yourself whatever you want to eat in one day. You SHOULDN’T have a cheat day every week. It is unhealthy and will eventually cause weight gain and bad habits, trust me I have been there too.

Now remember, this is all my own opinion so make sure that you are taking my advice and using what works for YOU.

Whats your guy’s favorite cheat meal?!

 

 

Sporty Snacks

Making sure you have enough energy to get through your day is important. It is also important to make sure that you have even MORE energy to get through sports/ your workouts. There is nothing worse than being in a middle of a workout and completely shutting down. So, this post is all about the best foods to have if you are hungry an hour or so before your workout to get the best nutrients and energy boost.

  1. Bananas
  2. Celery with peanut butter
  3. Apple with handful of almonds
  4. Kind bar
  5. Hard boiled egg and walnuts
  6. Honey Sticks
  7. Green juice
  8. Pear with string cheese
  9. Sliced turkey with avocado
  10. Small yogurt with honey and choice of nut

All of the items listed above have the energy content (calories), protein, and carbs to kick up your energy and get you through those workouts. You just need to make sure that you give your body enough time to digest them so that you don’t feel sick during your workouts. And, only eat if you NEED the energy. Just because you are about to work out doesn’t mean you need to go against your natural hunger and eat because you think you need to. 

Personally, I rarely get hungry before my workout time because it is either in the morning or at around 4:30. It’s not a bad thing, I just try to listen to my body and do what I think I need.

Eat up and get moving!

Sierra’s Favorite Fall Flavors

Well it finally feels like fall is here! Fall is one of my absolute favorite times of the year. The sweaters, warm drinks, jeans, and cool weather completely invigorates me! Fall also brings tons of yummy new flavors to the table too. However, there are some items that aren’t so good for you, that need to be had in moderation. This post is meant to help you navigate the do’s and don’ts of fall flavors, starting of with the don’ts.

Don’ts 

When I say “don’ts” I don’t mean that you can never have these. All I mean is that these are monthly types of treats that you can look forward to, not a daily staple. I know how hard it can be, but trust me its so much more rewarding when you are treating yourself rather than always indulging. 

#1 Pumpkin Spice Latte

Yes! I know, one of the best fall flavors and we can’t have it everyday! Pumpkin spice latte’s are delicious no doubt, but they are fairly high in sugar, not something you want to be consuming EVERY day.

#2 Pumpkin Pie

It is probably a well known fact that we don’t want to eat pie everyday, pumpkin included!

#3 Pumpkin “sweets”

During the fall we see a lot of scones, muffins, and pastries that are pumpkin flavored. They are so delicious, but are also some of the moderation foods.

Do’s

The do’s are things you can do with fall flavors that are healthy and serve your body purpose in the sense of health and beauty.

#1 Pumpkin Seeds

Pumpkin seeds are high in zinc, iron, and protein which are great for your hair, nails, and skin! They are an amazing beauty food and can be incorporated into your daily diet!

#2 Cranberries

Cranberries, not process cranberry juice, are an amazing health food. They are high in vitamin c and fiber, which are great for digestion and immunity. (Especially since colds and the flu come in fall!)

#3 Pumpkin

Pumpkin, not pumpkin flavor, can be incorporated in many different things! Things like smoothies, stir fry’s, soups, even salads!

#4 Fall Flavored Tea

Hot drinks are a crucial part of the fall, but they don’t all have to be hot chocolate and apple cider. Fall flavored tea’s can be incorporated daily to curb those cravings. Here are some of my favorites: Pumpkin and Ginger.

So cozy up, and be healthy and happy this fall!

 

 

 

Back To School

First off, I would like to apologize for not doing the summer kick off series, things got out of control. I am now in a place where I can start blogging again, I am excited to be back!

To kick off my return I am going to do a back to school post! Here are some of my favorite snacks, and lunches to stay healthy through the school year:

Snacks

1.Peanut Butter Banana Sliders

INGREDIENTS:

  • 1 small banana
  • 1 tablespoon peanut butter
  • Toothpicks

HOW TO:

  1. Slice the banana into medium thick pieces
  2. Spread peanut butter on each piece, using entire tablespoon
  3. Make tiny finger sandwiches with 2 pieces each
  4. Hold together with toothpick

2.Power Kebobs

INGREDIENTS:

  • Grapes
  • Strawberries
  • Mozzarella Cheese Balls- small
  • Mint leaves
  • Skewer Sticks

HOW TO:

  1. Slice strawberries in half
  2. Cut mint leaves in half
  3. Place ingredients on skewer in this order: grape, cheese, mint, strawberry, cheese, mint

3.Protein Trail Mix

INGREDIENTS:

  • 1/4 cup almonds
  • 1/4 cup cashews
  • 1/4 cup dired cranberries
  • 1/4 cup cocoa nibs

HOW TO:

  1. Mix ingredients together
  2. Split in half for correct portion

Lunches

1.Turkey and Hummus Tacos

INGREDIENTS:

  • 4 pieces of organic deli turkey
  • 1 tablespoon hummus
  • 1/4 cup cashews
  • 8 slices of peppers

HOW TO:

  1. Spread hummus evenly on the turkey slices
  2. Spread out cashews on the turkey pieces
  3. Place 2 sliced peppers on each slice
  4. Wrap and eat like a “taco”

2. Brown rice stuffed salad stuffed bell pepper

INGREDIENTS-

  • 1/2 cup brown rice (cooked)
  • 1/4 cup black beans (cooked)
  •  1/4 cup diced tomatoes
  • 1 Bell pepper color of choice

HOW TO:

  1. Cook rice and beans
  2. Cut off top of bell pepper
  3. Clear out middle of pepper
  4. Fill pepper with rice beans and tomatoes

All of these recipes have ingredients that will fire up your brain and metabolism, and keep you full through classes and sports.

 

 

 

 

Summer Confidence Series Kick-Off Next Week

This summer, I want you to feel beautiful and confident. I want this summer to be your best summer ever, no worries, just fun in the sun. That’s why I have decided to do the first ever Summer Confidence Series. In this series, I will be giving you all the tips and tricks to look, feel, and radiate beauty and confidence. No matter your age, or gender!

It starts on Monday May 20th and will go through August 20th. 2 months of pure fun! So stay tuned, tell your friends, and get ready to have the best summer EVER!

The Watermelon Ways

 

Image

 

*Not original photo*

Watermelon is one of my absolute FAVORITE foods. It is delicious, beautiful, and you can do some many different things with it. It is especially refreshing in the summer… which works out good because thats when it’s actually in season. 

Besides tasting great and being low in calories because watermelon is mostly water, Vitamin C, which a major antioxidant, is very prevalent in watermelon. It also has a high beta carotene concentration,containing a good amount of vitamin A as well. Beta Carotene in conjunction with vitamin a helps with eye sight too!

Watermelon also contains vitamin B, especially B1 (thiamine) and B6 (pyridoxine). Thiamine is important for maintaining electrolytes, especially when you are exercising. Pyridoxine is essential for converting food into energy.

The meat or pulp of watermelons is usually pink or red. The color indicates lycopene, an antioxidant praised for its ability to greatly minimize cancer risks.

So, not only is it delicious, it’s good for you as well! Check out below and see some different ideas of how to eat your watermelon in a couple different ways…

Watermelon Slush Smoothie

  • 1 cup watermelon
  • 1/2 cup almond milk
  • 1 tablespoon honey
  • 1/2 sliced cucumber

Place in blender and enjoy a refreshing smoothie!

Frozen Watermelon Feta Bites

  • Cube watermelon and feta, freeze overnight
  • Place toothpick into watermelon and feta bites

Eat and enjoy!

This next one is my absolute favorite… PLAIN WATERMELON.

Eat it in anyway that you think will be delicious…. because it probably will be.