Sunday, June 29, 2014

Energy Rush

Anybody else in need of some energy right now? 

Well, before you pop a top of an energy drink or chug down your deliciously sweet coffee, I think you need to take a look at what I have to say about these bad boys.

I want to tell you why I think you should lay off these terrible caffeine sources, and give you some ideas of healthier alternatives. I may not be convincing, but I'm sure going to try my little heart out.

Hmmm, where shall I begin? Maybe with how much sugar is in some of your favorite energy drinks... AHHH! Like, seriously?! 

An 8 oz Rockstar consists of 31 g of sugar and a 16 oz consists of 62 g of sugar. WHAT THE HECK? Gross.

The wonderful Redbull that some of you enjoy consists of 27 g of sugar.

Let me remind you, your sugar consumption per day shouldn't pass 22-25 grams. 

So if the sugar amount doesn't already scare you, let me ask you this: do you enjoy feeling tired and dehydrated? If so, thank an energy drink for that. You think you're getting "energy" from them, but really you're getting the opposite. Yeah, they are full of sugar and caffeine that eventually does the opposite of what you want out of them (and even worse, they make you want more...constantly). 

Caffeine gives you that rush of energy that you want to make it through your day, but be careful. It is said that caffeine is absorbed in your bloodstream and processed by your liver, and stays active in your body for up to 5 hours. The adult's "safe" daily caffeine consumption shouldn't exceed 400 milligrams which is equivalent to 0.4 grams, and children's and teen's is 100 milligrams. A 16 oz Rockstar energy drink consists of 160 milligrams of caffeine. That's a whole freakin lot. Also, 400 milligrams is close to 4 cups of coffee (and that's not counting sugar you might add), 10 cans of soda, or two "energy shot" drinks....I'm sorry, but how is that a safe consumption per day?! A lot of us rely on caffeine, but it makes us feel worse in the long run by causing our systems to crash. The continuation of high consumptions of caffeine can really hurt our immune system and lead to depression.

Also, coffees that tend to have sugar added in them can lead to weight gain and tooth decay. Yikes. 

But don't worry! There's good news, I have some healthier options to ween you off of your sugary, over caffeinated addictions.

Here is a list of some good options (they taste pretty dang good too). They seriously will be a better benefit to your wanting of energy! 

Healthy List (good energy, less crashing, less sugar, still yummy):
-Green Tea (I like honey, mint, and/or lemon in mine)
-Straight up Black coffee (When I drink coffee, I usually get a tall iced coffee from Starbucks with sugar free vanilla with heavy whip. It's a bit healthier than their other popular items.)
-Fruit infused water (put some strawberries or other berries in your water for a sweet taste. The fruit is a natural energy and sweetener!)
-if you can't get away from energy drinks, try Advocare Spark. I personally like the fruit punch flavor. A scoop of that will definitely give you the energy, and it's packed with vitamins!

*Do not start relying on sodas because they are full of sugar! Soda = bad!*

I hope this information is helpful to you. Energy drinks and sugary (and large consumptions of non sugary coffees) really are affecting your body in a negative way, so I promise you will feel 10x better if you just eliminate them from your life. 

BUT FIRST! Know that cutting these items will cause fatigue, nervousness, irritablility, and/or headaches, BUT this will only last a couple of days, so push through it and DON'T GIVE IN! 

With all of that being said, just be mindful of the caffeine you consume and try to stay away from the crazy sugar.

Have a fabulous rest of your day! Any questions or comments, please don't hesitate to tell me what's on your mind.


Saturday, June 28, 2014

Cheater, Cheater, Pumpkin (Pie) Eater

Good morning everyone!

I said I wouldn't post until I got back from our vacay, but I couldn't hold back from this post.

First of all, here's a little update on our trip so far: we went to Florida yesterday (had a blast) and have been relaxing at the Beau Rivage in Biloxi. We plan on going out on my cousin's boat today in Vancleave. 

While we were in Florida, we went to Stinky's Fish Camp and it's safe to say that it's one of my favorite restaurants. It's located off of 30A in Santa Rosa. One of my cousins, Brannon, is the chef there, and let me tell you, he hooked us up. We had a HUGE platter full of appetizers, delicious entrees, and a to-go platter full of cakes and pies. Okay, so it wasn't the healthiest foods of choice and I might be in a food coma for the rest of the trip, but that's okay! 

The point of my blog splurge today is just that. Don't feel guilty if you have a cheat meal. It won't kill you. This was a struggle of mine for a while and now I finally can say that I won't beat myself up over one enjoyable meal....and besides, it's vacation! 

A lot of people (I was guilty of this too) think that if you mess up on one meal, then you're done. No more healthy eating because you blew it. "Eh, I already ate crappy, so it doesn't matter." Not true! Another thing people do (I was also guilty of this one too) is get a cheat meal confused with a cheat day. "Oh, I will eat bad today and just start over tomorrow." Don't let yourself give into a cheat day. Lastly, people (aka me) tend to have a few cheat meals a week. That's a bad habit too. It's one habit that I actually am still trying to break. 

So it's okay to have a cheat meal, just don't let it turn into something you'll regret later! If you're trying to lose weight, then have a small cheat meal once a week, and then start to aim for having one just once a month! 

You can do it! Trust me. There are a lot of replacements for food you crave. Kind of like ice-cream, for instance. A good alternative would be blended frozen bananas with a little vanilla extract, or frozen Greek yogurt. Now, here's another problem people have: they think that if something's healthier, then they can eat it whenever they want without limits. Stick to serving sizes and limit the sweets, like ice-cream or froyo, to once a week.

Another good replacement idea for all of you bread and pasta lovers would be 100% whole wheat, brown rice pasta, or quinoa pasta. If you like tortillas, try switching to corn. Also, here's a little tip.. I try NOT to have these things after lunch! Any questions about that, ask me.  

There are a lot of great alternatives to foods you love! If you want more ideas, let me know by asking below. Another tip, the less processed, the better! You will get the best benefits from REAL food like fruits, veggies, lean meats, etc. If the food can stay "fresh" for longer than a week, then it's probably not the best choice.

And if you're ever feeling guilty about a meal, just know that it's not going to kill you. If you are eating well for 90% of the time, you will be just fine! If you are really concerned, then wait and go on a little walk or run. Burn those cals. Aaaannnnd of course continue to drink your water throughout the day!

Just these few little changes can make a big difference! 

That's my spill for the day! I made the comment box open to whoever now, not just gmail users. :) 

I also thought I would post some pics from a walk we went on this morning. We walked the Biloxi bridge which was about 3.5 miles down and back altogether. It was pretty neat!

I hope y'all are having a wonderful weekend! 


Thursday, June 26, 2014

Packing and Snacking

Good morning y'all!

Today I'm headed to Mississippi with my wonderful husband, Justin, and our two friends. I'm super excited to go because I get to see family, have fun with Justin and friends, and go to Destin on tomorrow! 

So of course you can catch me soaking up the sun, lathered in oil, relaxing on the beach, and enjoying the sound of waves at any given moment. Ha! I wish. It's supposed to rain the whole trip. Womp, womp, womp… but thankfully I do get to enjoy spending time with a few people that mean a lot to me and keep me motivated daily.

Alright, speaking of motivation, I used to need a lot of it when going on long car rides because I would get "bored hungry." I'm a person that needs to eat breakfast, lunch, dinner, and snacks in between, but for some annoying reason I could feast on crap throughout the whole day in the car and on vacation. I'm talking, Chickfila for breakfast, gas station donuts, chips, and candy for snacks, Whataburger for lunch, a whole bag of goldfish for a snack, and probably Raising Canes for dinner. I know that it can be hard traveling in a pack where most people will agree on Whataburger for lunch (but seriously, who can't resist the spicy ketchup?), or obviously it's just easy and fast to stop at places like that. Trust me, I understand, but here's a small solution that can keep you towards your goals and eliminate junk:

Pack healthy snacks! I know this is easier said than done, but I promise you will feel less guilty on the way to and from wherever you're headed.

Here's an idea of what I'm packing:

I'm a sucker for Goldfish, but I know that it's best to stay away from processed food. I'm not going to pack the whole bag I bought, but instead I'm going to pack two of the serving sizes that is labeled on the back into two separate baggies. Let me also mention that I bought the Goldfish made with whole wheat. It's healthier, not gluten free (which I also know to eat them sparingly because they will upset my stomach if I have too many), but they're healthier than the regular cheesy good stuff.

We are also bringing some baked chips (I made sure to grab a bag of gluten free ones for me). I'm more of a salty craver, so these shall do.

And last but not least, the mother load of all sweet snacks. Delicious, cold, juicy fruit! Okay, okay so it's not candy or ice-cream, but it's full of amazing nutrients, vitamins, and energy! It's perfect for your body.

I've heard and read a few negative things about fruit. "Fruit should be limited because it's full of sugar." "Fruit shouldn't be eaten if you're trying to lose weight because it's full of sugar." The only thing I got out those comments I read and heard was "it's full of sugar." Let me tell you, your body needs sugar. Your body needs energy. Your body needs carbs. Fruit is one of the best solutions to these needs. Eat it! It won't make you fat, you don't need to cut it out of your eating habits, but you do need to eat fresh fruit for the most benefits. Here's how you can do this:

Go to the grocery store, go to the produce section, buy whatever fruit you want, bring it home, and prepare it. What I mean by preparing it: wash it, cut it, store it, put it in your diet.

Tip #1: I used to buy the kind of fresh fruit where it's pre-cut and it's in those little tubs, but I found that they were actually more expensive (I'm assuming due to labor), so I started buying a whole pineapple, cantaloupe, watermelon, etc. and cut it myself. It took a little practice to cut the pineapple but I've got it down now and I actually get way more than the pre-cut kind!

Tip #2: Always prepare your meals, preferably right after you go to the grocery store. I know it's not the first thing you want to do after unloading all of the groceries, but you'll be more likely to stay on track with your goals.

Check out all of that fruit! That's a large carton of strawberries, one cantaloupe, and one pineapple. Yum! Oh and I love my over the sink cutting board. 

If you're wondering what kind of fruit I eat, I prefer strawberries (berries are some of the best for you because they are filled with antioxidants), bananas, pineapple, cantaloupe, nectarines, and watermelon. Honestly, I used to hate fruit. I really didn't start liking it until I changed my eating habits. I gained the mindset that I didn't want to give up sugar, so fruit was the only true healthy option. Fruit is so powerful and good for you. Once I started eating it in replace of cookies and candy, I really started to enjoy it more. Don't get me wrong, I love fruit but I don't eat it in every meal. Daily, I usually eat it with breakfast and have some as a snack. 

Cool thing: There's a really cool App that shows you the vitamins and benefits you can get from fruits and vegetables. It's called Wholesome. It's pretty cool! I'm a person that lacks iron, so I saw on Wholesome that edamame is a good source of iron. Who knew?! Yum! 

Here's a good tip to know if you are hungry or just "bored hungry." Have a piece of fruit (or veggie of course!). If you actually eat it, you're stomach is actually hungry. If you try it and decide you don't want it, your brain is probably just telling you you're "bored hungry", so in that case just drink 1-2 cups of water (8-16 ounces). Your body is most likely just telling you that you're thirsty! Remember to always drink your water throughout the day. You will feel fuller longer and be less hungry. Always try and drink 1-2 cups before and after you eat, and when you wake up and go to bed. It helps your stomach and the digestive system. 

Alright! There's my word vomit for the day. I hope you enjoy! Remember, any questions/comments/suggestions, don't hesitate to bug me! 

I really do appreciate all of your sweet comments and support on Facebook. You guys are amazing! 


P.S. Look for my next post when we return. We will be gone for four days! Everyone have a great weekend! Keep drinking your water and add some fruit into your diet.

Wednesday, June 25, 2014

Confessions of a Waterholic

"First things first, I'm the realest" - Iggy Azalea think again: Hydrogen Hydroxide, aka Water!

Water truly is the number one "realest" liquid to put in your body! The good ole H2O is the first thing that helped me notice a difference in weight loss. Studies show that drinking half of your body weight in ounces can aid in losing weight, and I agree 100%. 

Example of drinking half of your body weight: if I were to weigh 150 pounds, I would want to drink at least 75 ounces of water per day (that's equivalent to 4.5 standard water bottles, but I always aim to drink a gallon of water a day).

It seems likes a lot but your body will love you for it, and your bladder can't wait to get rid of all of those toxins. So go grab a gallon of water and pour it into a Tervis, Camelback, or whatever water bottle you have to help you get all of the water you need throughout the day. 

I know, it can get boring… and it's not that fizzy "good" stuff, or that "tasty" sweet drink, but it can be "so fancy" with a few little delicious spruces (and I'm not kidding, you can lose more weight than you think just by making the simple change of replacing soda and sugary juices with these waters):

The first picture shows, to the left, water with rosemary and watermelon (I picture Beyonce singing that word). To the right, that's my water with cucumber, lemon, fresh mint leaves, and a teeny bit of ginger root (usually it's full in the morning, I took this picture mid-day).

The second picture is… drum roll…. water! Coconut water, no sugar added sparkling water, and obviously a case of water. (Random fact about me: I love HEB).

The sparkling water was recommended by my friend, Hannah, who has said goodbye to soda. She says the sparkling water is good if you just want that fizzy taste. Can't wait to try it!

Coconut Water, one of my faves. It's a great replacement for Gatorade. Yes, the sugary good stuff that is filled with electrolytes. Well guess what, pure coconut water doesn't have that artificial sugar and it has way more electrolytes. It's actually one of the best hydrating drinks after a workout.
**And for all of those "Five o'clock Somewhere" people, I was reading how coconut water pairs well with Malibu Rum, and I'm sure vodka too. Supposedly, since coconut water is filled with its awesome goodness, it can decrease hangovers and dehydration. So if you are looking for a healthier option to pair with alcohol, here it is!

Oh and one more random thing I've noticed... not only does water flush out toxins, it can clear up your skin. Lately, I've been drinking a crap load of water with lemon, cucumber, fresh mint leaves, and a teeny bit of minced ginger root (I grated it with a cheese grater), and I swear to you that my face is getting clearer and has more of glow look to it!

So drink up as much water as you can! It's good stuff. Hope you've enjoyed my thoughts and love for water. I plan on posting some recipes next, so be ready. 


P.S. Don't hesitate to ask me questions or if you have any requests/comments/suggestions, please send them my way! I look forward to hearing from ya'll!

I'm new to this...

Hey ya'll!

Okay, so this is my first time posting. I'm not that great with words so please bare with me. 

My number one goal for this blog is to encourage and motivate you to live a healthier and happier life style…and if you enjoy seeing what I'm up to personally then that's cool too.

Alright, let's start with the the name of the blog:

"What's with the name?" Well, let me list what it means:

1. Fun - Who says changing your life style (not a diet) can't be fun? ( I'll be honest, it might be a little rough at first when finding what fits best for you, but I promise you'll thank me later)
2. Sun - If you know me, then this one is a given. I'm obsessed with the beach, Summer, and sunshine. With that being said, the ocean is my motivation when it comes to changing my life style. Who doesn't want to look good on the beach, in the sun, in a bikini?!
3. Without the Buns - Okay, this is the part that has changed my life style the most, but of course it might be different for you. I'm gonna be honest, I SOMEWHAT gave up gluten thinking it was a diet and that it would help me lose weight. It did, don't get me wrong, but now I truly understand why I did give it up and I'm so thankful I did. I shouted "somewhat" on purpose because I don't want some of you to judge me for not giving it up fully or because I gave it up for all the wrong reasons. I know people say that only those who are allergic to gluten or have Celiac disease should cut it out of their diet, but I honestly don't think those are the only people who should give it up. I plan on posting more on why I SOMEWHAT gave up gluten in the nearby future (and I'm sure I will repeat myself on this again too), but this is just part of a little intro to my blog. But fosho keep a lookout for the post.

Also, keep a lookout for recipe posts, random thoughts posts, helpful tips and tricks, and anything else that might be something interesting to you from me. 
I'm looking forward to posting for ya'll and I hope to hear from you too!
Remember, my goal is to be here for YOU! I'm here to help, support, encourage, and motivate.