June 25, 2020 by Sandra

7 Reasons Why You Should Walk in the Sunshine

There’s nothing that I enjoy more than a walk in the sunshine. The warmth feels so good on our skin, but did you know that there are a ton of health benefits you can get from a healthy dose of sunshine combined with a walk? With proper sun protection, walking is a great way to soak in the sun while getting a low-impact workout in at the same time.

Here are seven reasons why you should walk in the sunshine:

You Produce more Vitamin D. This one probably isn’t a surprise. Vitamin D is naturally produced by exposure to sunlight and has countless benefits, including fighting disease and reducing depression. Studies show it can lower your risk of multiple sclerosis, decrease your chance of developing heart disease, and even reduce your likelihood of developing the flu.

Improve your mood. It’s not just an old wives tale that sunshine makes you happy, there’s science behind it, too. Sunlight increases the levels of serotonin in the brain, which is the feel-good hormone that’s linked to mood.

Have a Healthier Body. One recent study had fascinating results — light-sensitive proteins on your fat cells can detect sunlight, and too little natural light can alter how these fat cells behave. The result? Higher sunlight exposure may suppress your appetite, helping to prevent obesity. It also helps clear skin conditions. Exposure to the sun can help clear up itchy skin conditions, including psoriasis and eczema.

Get more restful sleep. Your exposure to sunlight through the day impacts how much melatonin is produced in your brain. Melatonin is a natural chemical that regulates your circadian rhythms and helps lull you to sleep at the end of the day. So if you struggle with insomnia, maybe soak up some rays outdoors.

Lower your blood pressure. When your skin absorbs sunlight, nitric oxide is released into your blood, which can lower blood pressure and improve heart health.

Improve your cognitive function. Sunlight has been found to improve attention, inhibition, flexibility, and working memory, especially in women.

Live longer. One study of women in Sweden found that those who avoided the sun had higher mortality twice as high as those that had regular or moderate sun exposure.

Find a Walking Program

We already know that walking for exercise has a ton of health benefits, but as you can see, walking combined with sunshine is a pretty powerful combo for your body. I have recently started a new walking program that I love and I have to share it with you.

You start by downloading the app to track your walks, take fun or motivating classes, and to set your personal goals. You can even join teams and meet others with common interests working on their goals as well.
Lace-up your shoes, get out there, and go walk!! This app is carefully curated with daily inspiration and awesome features that will keep you motivated.
Crush your goals and earn some pretty arm candy to celebrate your win. Think of it as “wearable inspiration” for the month’s theme.

I have already met some pretty amazing women through my journey, and I would love for you to join me. Visit www.99walks.fit to set up your account today. Use the code SANDRA25 to get 25% off your first month.

If you have any questions, or if you would like to join my 99 Walks Team, comment below or email me at thesandrahudson@gmail.com so that I can send you the invite.

April 20, 2020 by Sandra

14 Surprising Ways You Can Boost Your Immune System

This post contains affiliate links. This means I may receive a small commission should you choose to purchase through one of my links. I only recommend products and services I personally use, like know and trust. Thanks for your support.

Are you looking for simple ways you can boost your immune system? After all, your immune system has a big job fighting off germs, environmental toxins, and other threats. Wouldn’t you like to give it a hand to make its work easier?

After all, many factors can boost and strengthen your immune response. Some of these listed below may surprise you. While a balanced diet and regular exercise are essential, they are just two of the effective ways you can maximize your healing powers. Take a look at these immune boosters.

Immune Boosters for Your Lifestyle

1. Laugh it up. A good laugh not only burns calories, but also boosts your heart rate, and strengthens your immune system. One study measured increased levels of certain antibodies in adults after they watched a comedic video. How about going out tonight to see a stand-up comedian or watching one on Netflix?

2. Drink a cocktail. Alcohol may be beneficial as long as you practice moderation. That means up to two drinks a day for men and one for women. Researchers have found an enhanced vaccine response in monkeys who are moderate drinkers. Binge drinking, however, has the opposite effect.

3. Avoid overtraining. Daily exercise strengthens your body but overdoing it can leave you weaker than when you started. Set aside adequate time for rest and sleep. Cut back if your energy level is chronically low.

4. Bask in the sun. Hold onto your sunscreen to protect you from skin cancer and premature aging, but small amounts of sunlight will give you the vitamin D you need for healing.

5. Listen to music. Losing yourself in music is a constructive way to manage stress than can otherwise undermine your immune system. Arrange a soundtrack for your morning commute.

6. Reduce noise. On the other hand, unpleasant background noises can compound daily stress. Keep your earbuds handy to block out car alarms and talking traffic signals.

7. Hang out with friends. Isolation is also hard on your immune system. Call up a friend for a coffee date.

8. Eat yogurt. Foods rich in probiotics have been associated with a lower rate of respiratory and gastrointestinal infections. Stir toasted oats and almonds into a cup of yogurt for breakfast. Other good choices include soft cheeses, sourdough bread, and miso.

9. Drink tea. Consider trading in your second cup of coffee for a helping of tea. It’s full of phytochemicals and other substances that help to prime your immune system for action.

10. Think positive. A cheerful attitude is one of the best defenses against illness. Plus, even if you feel under the weather, patience will lessen your discomfort.

Immune Boosters You Can Work on with Your Doctor

11. Get your shots. Maybe you think shots are for school kids and exotic travel. Tetanus boosters and flu vaccines are recommended for many patients. Ask your doctor if they’re appropriate for you.

12. Discuss your family history. While you can’t change your genes, you can talk with your health team about how they affect your immune response. That way, you and your physician can better understand your risks and how to address them.

Catch fewer colds and protect yourself from more serious conditions like heart disease and diabetes by taking care of your immune system. A healthy lifestyle and appropriate medical care can extend your life and help you stay active.

Immune Boosters You Can Control

13. Nutrition. The most important thing you can do is to make sure you are eating a balanced and nutritious diet. Avoid “empty calories” that don’t provide any vitamins and minerals, and try to eat the rainbow. Colorful fruit and vegetables on your plate are nutrient-dense and filling.

The most important nutrients to seek out in particular, include vitamin C (a powerful antioxidant that is known to support immunity), vitamin A, vitamin E, and selenium. Selenium is useful for preventing the over-activity of the immune system, which can lead to inflammation and other similar issues. Antioxidants are substances that combat the action of free radicals in the body – and these can otherwise damage cells and tax the immunity.

It’s also important to eat plenty of fiber, fermented foods, and yogurts. These contain live cultures of healthy bacteria that help to strengthen the body’s immunity. That’s because friendly bacteria in the stomach and gut can help to destroy harmful bacteria that otherwise wreak havoc on the immune system. Getting a wide variety of different natural foods is the very best thing you can do for a healthy microbiome.

It’s really hard to get in enough healthy greens and veggies. I have started taking a high-quality supplement that gives me 4.5 servings of vegetables each day and helps with natural energy, mental clarity, and getting rid of that “mom brain.” I’ll keep you posted on my progress. Learn more about what I take here.

14. Lifestyle Factors. Another thing to consider is the importance of spending time outside. Sunlight encourages the body to produce vitamin D, which has recently been shown by studies to be more important than vitamin C for strengthening immunity. Did you know that 42% of Americans have vitamin D deficiency?

Fresh air and cold exposure is also beneficial. Not only does fresh air help to clear out the lungs, but being cold can help to “train” the immune system so that it is capable of working harder and doing its job better!

Other things can also affect your immunity. Did you know for example, that flossing your teeth can make you less likely to contract a wide range of illnesses? This is because our mouths are constantly bombarded by bacteria, which leaves us susceptible to other problems. When the mouth is clean, that problem disappears.

But the most important lifestyle factors of all are to a) avoid stress and b) get lots of sleep. When we are stressed or sleep-deprived, this causes the body to suppress immune activity, leaving us open to attack. When we are rested both mentally and physically, we go into those battles with a full tank of fuel behind us.

What things have you found to keep illness away? Be sure to comment below to share.

If you liked this post and know someone who might benefit from the information I would so very much appreciate it if you share this article with them!

March 30, 2020 by Sandra

7 Ways to Help You Stop Stress Eating

This post contains affiliate links. This means I may receive a small commission should you choose to purchase through one of my links. I only recommend products and services I personally use, like, know and trust.

Stress is defined as a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. We have all experienced stress at some point in our lives, and right now, it’s higher than it should be.

Most of the country is practicing social distancing and quarantine right now. Not only are we worried about this very contagious disease spreading around the globe, but we are also worrying about homeschooling our kids, working from home, not having a job at all, or running out of toilet paper.

There is so much stress……… and it is very common to reach for food and eat our feelings when we are feeling stressed about work, family, or other things.

Unfortunately, this habit can make us overeat and ultimately gain weight, which can lead to feelings of depression and added stress.

I am determined to stay on track with my health as much as I can during this quarantine, and I want to share a few of the tips that are working for me to manage the stress eating, or even eating out of boredom. You too can take action now and stop the negative cycle.

Why Does Stress Make Us Hungry?

Eating isn’t only physical, but it is also psychological.

When you’re stress eating, you eat food for reasons other than to curb hunger.

During stress eating, you eat to satisfy your appetite or cravings for a certain food because you believe it will provide emotional relief.

Increase in Cortisol Levels

During stressful situations, your body releases a hormone called cortisol, which can boost your appetite and cravings for “unhealthy” foods.

Luckily, there are a few things you can do to make your way out of the stress eating cycle. Here are 7 ways to stop stress eating:

7 Ways to Help You Stop Stress Eating

1. Know Your Triggers

You are uniquely you. Since we’re all different, you must work on identifying the circumstances and emotions that cause you to reach for food outside of hunger.

Once you know your triggers, you can develop a plan to avoid them or prepare for them.

A good idea is to have a “replacement” activity for when cravings come, don’t just sit and try to push through it.

By not taking action, you’re constantly thinking about your cravings, so instead, go for a little walk or drive to clear your head. These are perfect activities you can do right now and safely practice social distancing. For example, when I want to binge on an unhealthy snack, I have been going outside and walking around the block instead.

2. Exercise to Reduce Stress

Studies have shown that people who are in shape tend to better handle the effects of stress.

This is because exercise produces chemical changes in the brain that reduce stress.

I know that for some, stress is the reason why they don’t feel like exercising. However, it’s important for the future you that you work on breaking this habit.

Just like you entered a habit of drifting in depression and stress, you can enter a habit of health and wellness.

Move your body every single day. Get outside and enjoy the fresh air. Go for a walk. Do some stretching or light yoga. Turn on your favorite playlist and have a dance party in your living room.

Related Post: 10 Ways to Avoid Weight Gain

3. Meditate or Pray

Many people underestimate the power of being alone with their minds. They are often impatient and feel the need to stay busy all the time. Right now, we have all the time in the world. Use it to create this new, healthy habit.

Meditation helps calm the mind and slows your heart rate and breathing.

When you’re calmed and focused, you can also concentrate more and therefore make healthier food choices.

So consider setting up a specific time each day to meditate, you can use apps like Headspace and Unplug to help you out.

4. Stay Connected to Your Friends and Family

If you’re a habitual stress eater, consider asking a really good friend or family member to help you out. Be honest and open about what you’re going through and how you’d like them to help you.

A good way they can help is by being open to letting you call them whenever you feel stressed.

During the call, they can remind you about your nutrition goals and motivate you with positive talk, and you can talk out your feelings and decompress.

Join a health or fitness challenge with a friend. There are so many free options out there right now, and it would be fun to do it together.

5. Just Breathe

When you feel like a stressful situation is taking the best out of you, stop and breathe deeply for a few minutes.

You’ll want to breathe in through your stomach, not your chest, let it fill up, hold it for a few seconds, release, and repeat for a few minutes.

This will improve oxygen flow in your body, relax your muscles, keep your mind off the stress, and lower your cortisol levels. A friend recently recommended an app called iBreathe and it’s great!

6. Eat More Nutrient-Dense Foods

Mixing physical and psychological hunger is something to be aware of. When this happens, you’re not only eating for fullness, but for comfort as well.

This can be dangerous because comfort foods are often fatty and sugary, high-calorie, and not filling at all, which is why it’s easier to overeat them.

To reduce your chances of overeating, you may want to plan more nutrient-dense meals.

Consider having at least 1 serving of green vegetables and at least 20 grams of protein at each meal. This is one reason why I love smoothies. It’s a great way to get more protein in your diet. They are quite tasty and very filling.

I love the Vital Proteins Collagen Peptides. (It can be ordered from Amazon or found at your local grocery.)

Also, consider eating nutrient-dense carbohydrates, such as sweet potatoes, quinoa, beans, legumes, whole grains, and fruits.

7. Get More Sleep

Lack of sleep causes changes in hormones that may favor an increase in food consumption and lead to weight gain.

It can also increase stress, which leads to increased cortisol levels, that can, as previously mentioned, boost appetite and cravings.

It’s recommended that adults get between 7-8 hours of sleep. A few tips to get you relaxed for a night of deep sleep:

Relax in a detox bath.

Use essential oils or a refreshing pillow mist.

Use a sleeping mask. I swear by mine. Once you get used to it, you will never go back to sleeping without one.

The Bottom Line

You can totally do this! Learn to understand and listen to your body to be able to know the difference between actual hunger and stress triggers.

It might take some time, but I KNOW you can do it. You’ve got this! Please share any of your tips in the comments.

*Disclaimer – I am not a doctor. If you think you need to see your doctor about your stress, then do it! Don’t hesitate!

Looking for more ways to relax and make time for yourself right now? Sign up to receive my FREE 30 Day Self Care Challenge HERE.

January 21, 2020 by Sandra

Why You Should be Drinking Pink Salt Water

Pink Himalayan Sea Salt

I recently learned something new about pink Himalayan Salt. Did you know that you should be drinking it? Not all salt is created equal. In fact, regular table salt has been stripped of nutrients and bleached. Sea salt, from raised ancient seabeds (like Himalayan Rock Salt), is loaded with minerals and nutrients that are good for you.

Himalayan pink salt is packed with over 84 trace minerals and elements that make it incredibly nourishing for your body. Pink salt has numerous benefits such as: helping the body detoxify, boosting energy, improving digestion, and promoting healthy hair, skin, and nails.

I bet you are now wondering, how exactly do I use this? Well, for starters, you can cook with it. I use it in place of regular salt. To get a boost of caffeine-free energy, you can add a pinch of pink salt to your morning lemon water or smoothie each day. To experience the full benefits of Himalayan pink salt, you can also make salt water sole (pronounced so-lay). This is water that has been fully saturated with natural salt to the point where it will not absorb any more. This is the form of the salt that is easiest for the body to absorb.

Pro-Tip

According to holistic nutritionist Kelly Leveque, pink salt water makes a great sports drink: When we sweat and workout we lose minerals (or electrolytes), and the sole is a great way to add them back in the body with water. Himalayan Pink Salt is packed with over 84 trace minerals and elements, as opposed to table salt that is 97.5% sodium chloride. Excess sodium increases your risk of hypertension, osteoporosis, and kidney disease, whereas the diversity of elements in Himalayan pink salt is shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, and improve circulation. It also helps to protect the delicate balance of minerals in your cells, avoid excess water retention, and prevent premature aging. Every cell needs a balance of potassium and sodium.

Himalayan Pink Salt Drink

Here is how to make and use your saltwater sole:

1. Fill a jar about ¼ of the way with pink salt.

2. Add filtered water to the jar, leaving a bit of space at the top in case you need to add more salt later.

3. Put a lid on the jar and shake gently. Leave it on the counter overnight to give the salt time to dissolve. The next day you should still see some salt at the bottom of the jar that can’t be absorbed by the water. This is how you know you have a true “sole” solution. (If you don’t see any salt at the bottom, simply add a couple of teaspoons more and let it sit for another day.)

4. To use your sole, add up to 1 tsp of the saltwater to another glass of filtered water first thing each morning. Drink up!

Are you going to give Himalayan pink salt a try?

Tell me in the comments.

January 18, 2020 by Sandra

10 Ways to Avoid Gaining Weight Over the Holidays

The holidays and fattening food go hand-in-hand. Thanksgiving and the leftovers can last a week. Then it’s only a few more weeks until Christmas. New Year’s is the following week……Ugh!! Let’s not even talk about all the sweets, bread, and baked goods. Studies show that 75% of a person’s annual weight gain happens between Thanksgiving and the end of the year. Make this the year that you avoid holiday weight gain.

Most people associate the holidays with food, fun, and gaining weight. However, you can choose to enjoy the holidays and still eat responsibly. Say it with me….. YES, YOU CAN!

Avoid gaining weight this holiday season by utilizing these 10 tips:

1. Have a healthy meal before arriving at a party or other event that includes food. Feel free to go crazy on Thanksgiving. A single day won’t ruin your waistline. For other holiday events, fill yourself up with healthy food first. Your stomach will be full of healthy food, and you’ll be less likely to eat junk food.

2. Bring a healthy side that you love. Many gatherings encourage the bringing of a dish to share. Ensure that your offering is both healthy and delicious. You can limit your consumption of unhealthy food and enjoy the gathering at the same time.

3. Focus on things other than food. When attending a party, spend your time and attention to the other attendees. Mingle and socialize. Find a healthy snack and a bottle of water.

4. Maintain your normal diet and exercise routine. An occasional lapse won’t do any damage, but it’s surprisingly easy to gain 10 pounds or more within 6 weeks if you aren’t careful. Keep going to the gym and stick with your regular diet as much as possible. Avoid deviating from your routine. If you’re considering the possibility of beginning an exercise program for the New Year, why wait? There’s no time like the present to make your health a priority.

5. Add a daily walk to your routine. Get the entire family together for a daily walk. You’ll burn a few calories, keep your blood sugar under control, and reduce your appetite. Keep the pace enjoyable and you’ll look forward to your daily walk.

6. Walk after finishing your holiday meal. While we are on the subject of walking, this one you can incorporate on the days of your big, holiday meals. Did you know that shortly after eating, if you get up and go for a brief walk, research has found that a post-meal walk, even as short as 15 minutes, can help with digestion and improve blood sugar levels?

7. Eat slowly. The slower you eat, the less you will have eaten when your body finally decides it’s full. The easiest way to overeat is to eat quickly. Chew your food slowly and completely. Talk between bites. Drink plenty of water with your meals. This will also fill your stomach.

8. Wait at least 30 minutes before having seconds. Your first meal was enough to make you full, but your brain just hasn’t registered the information yet. Thirty minutes is plenty of time for your brain to inform you that you’re full. Have a nice chat with your friends or family before re-filling your plate.

9. Take part in a fitness or weight-loss competition. There are plenty of opportunities during the holiday season to lower your weight or increase your fitness. Even if you don’t win, you’re bound to be in a better place than if you’d never competed. Your workplace might have something to offer.

10. Start with salad. Whether you’re eating at home or attending a party, have a big salad before commencing with the rest of the meal. Remember to take it easy on the salad dressing.

Plan ahead this year. It’s easier to avoid gaining weight than it is to lose weight. Enjoy your friends and family during the holiday season. Excessive eating isn’t a prerequisite to having a good time. Focus on making healthy choices and moderation. Have a healthy meal before indulging yourself. You can avoid holiday weight gain by making smart decisions. I believe in you!!

Have any comments or tips to add to the list? I would love to hear from you in the comments.

xoxo- Sandra