Feel Rested and Rejuvenated - 2 Easy Steps!

Do you ever feel like you lie awake during the night and can't relax?? You hear so many suggestions such as don't have your computer on close to bed time, don't exercise right before bed, or don't eat spicy food later in the night, etc, etc, etc.  What can really help us sleep better? So many factors can come into play but I recommend to start with this... vitamin D/Omega-3 supplement and exercise. Simple? Yes.

I have been able to fall asleep much faster and sleep through the night after incorporating these two easy tasks into my everyday routine - CardioTabs Omega-3 fish oil + vitamin D3 and a moderate intensity 30 minute cardio work out whether it be walking, light jog, gardening or a fun visit to the gym (yes, you can make it fun! - changing up your workouts can keep exercise more motivating).

Vitamin D is present in certain foods, such as oily fish including salmon, cod, shrimp and mackerel in addition to milk and eggs. Or better yet, take a step outside and get ten minutes of sun exposure on your arms and legs.  There are still some warm days to come :-)


Being in my third trimester and still working full-time until baby comes, I find it easy to take this high quality liquid omega-3 supplement that includes 1000 IU vitamin D3 and 2200 mg total omega 3 (EPA and DHA). Plus, it benefits your eyes, cognition, skin, heart, hair, joints and blood vessels!

So a quick approach to better sleep - go for a 30 minute walk and then mix in your CardioTabs liquid with a small amount of orange juice or enjoy the citrus flavor plain in just 1 teaspoon - cheers to citrus nutrition!

How Much Is Enough?

How Much Is Enough?


Not too much longer and the weather MAY start to cool down a bit.  This is when it can be hard to drink as much water as we did during the summertime. 

We all know water is good for us, but what does it actually do?  It is essential for maintaining health... It performs many importance functions in your body, such as internal temperature and blood pressure regulation, joint support and cushioning, and it aids in digestion and absorption along with transporting nutrients and getting rid of unwanted "stuff" or toxins from your body.  So when you are taking your morning supplement or wanting to sip on something, drink water! 

So how much is enough?  According to Environmental Nutrition August 2012, most people let their thirst be their guide in meeting their body's fluid needs.  You get about 80 percent of your water from beverages and another 20 percent from foods, such as fruits and vegetables, which can consist of at least 90 percent water.  Aim for these hydration goals established by the Institute of Medicine:

Women - Consume 2.7 L of total water from beverages and foods each day - that is about 9 eight-ounce glasses from beverages.
Men - Consume 3.7 L of total water from beverages and foods each day - that's about 12 eight-ounce glasses from beverages.

A helpful way to drink plenty of water each day is using a check off system.  Marking in your calendar "check offs" will help you keep your priorities in order! 

And if you are feeling hungry at random points in the day, this more than likely is a sign that your body needs zero calorie water, rather than the added calories... cheers to water!

Iced Coffee Treat!

I am so excited to try out a new recipe for iced coffee and it is a MUCH healthier alternative then the grab and go's at fast food joints or the Starbucks mocha drinks in the grocery aisles.  It is a homemade iced coffee and the the longest part is just steeping the coffee over night.  I don't know about you but it certainly is tough to drink hot coffee in hot weather, so why not try iced coffee..? And on top of that, if you are looking to watch your caffeine intake, using decaf coffee for your iced coffee drink counts as a liquid choice!

I am towards the end of my pregnancy and do watch my caffeine intake...one caffeine drink a day is safe so I allow myself that one delicious cup of coffee and I am just dying to sip on iced coffee tomorrow! Here is the recipe I am going to make starting tonight.  I got this recipe from a girl who has come to my office for some nutrition appointments and am so grateful she sent me this today :-)

Well, here are the steps to the iced coffee concoction!

Yield: two drinks
1/3 C ground coffee
1 1/2 C water

In a jar, container, etc. (anything you have that is clean :-)), stir together coffee and water.  Cover and let rest at room temperature overnight or 12 hours.
Strain twice through a coffee filter or cheesecloth, into another jar or pitcher. I refrigerate this mixture before consuming it. 
When you are ready to make your perfect cup of iced coffee, start by filling a glass with ice.
Then dispense enough coffee liquid to fill the glass half full, or as much as you desire.
Splash in skim or 1% milk, or for another healthy option, try unsweetened almond breeze milk!

Then add any flavorings you wish.  Some healthy flavorings are sugar-free hazelnut or vanilla syrup or Stevia. 

Or for a fun treat on occasion, stir in a small dollop of sweet condensed milk.  See the results below!
Give it a try - I know I will love it...I hope you do too :-) Great entertaining drink as well for special occasions or just to sip on at home!

Olympic Star Workout

The funnest part of the Olympics for me is watching swimming and sand volleyball - truly a rush to see these star athletes perform! Makes me proud to be an American :-)  I thought I would share a fun, quick and intense workout that can make each of us feel like an Olympic star! What I love about this work out is that no equipment is needed and you can do this in the comfort of your own home.

It is easy for any of us to make excuses not to exercise.  If you make it a priority, it can fit into your day - no questions asked. Simply write down in your calendar when you plan to exercise and this step can help you become more motivated to exercise. 

"On Monday, August 4th, do Olympic workout at 7:00 a.m.."- after doing the workout, checking it off truly makes a difference and shows that we can fit anything into our day if we simply make it a priority.  All you need to do is show up and do the work. Simple!

25 Jumping jacks
10 push ups
30 seconds downward dog stretch
30 seconds jogging in place
10 single-leg hops
50 crunches
10 walking lunges
10 burpees
10 dips on chair or sofa
30 seconds high knees
30 seconds jump roping
15 back extensions (supermans)
10 bridges
45 second wall sit
20 reverse crunches
60 second plank
20 burpees
10 push ups
20 push ups
20 bicycle crunches