31 Days of Health Recap

The month of January was quite the adventure for me! How about you??

I got the idea to do 31 Days of Health around the beginning of December. I love the New Year. I love reflecting on the past year in regards to what accomplishments I’ve made – seeing just what I am capable of doing, and understanding I am capable of so much more. It is a time to look ahead and implement new standards and new goals. Instead of keeping that all to myself, I wanted to share it with the world!

Little did I know, I was all in for a project that was way bigger than I perceived. You see, I had every intention to see this through. It didn’t matter to me if I had a huge response rate, or zero response rate; it didn’t matter if the response was good or bad. These are fears that would have completely held me back in previous years. And now, I have a different view on fear – I crave it! So 31 Days of Health was happening whether I ended up liking it or not (and whether you ended up liking it or not).

I was not prepared for this project. What I have learned about a project like this is that it is ideal to create it entirely, and then share it! But that is NOT what happened, having gotten the idea in December, and not beginning any of the writing – or creation of images! – pretty much until December 30. What I am about to explain to you what happened to me is something I have felt very guilty for, and I apologize if any details gross you out -you’ll know what I mean by number one 😉 :

  1. I missed my period. Started to get it! But it was just playing tricks on me (aka I was spotting). This has never, in my entire history of “menstruating-hood”, happened to me. And haha! No. No there was not any chance of pregnancy, if you know what I mean. Stress was to blame. I felt so guilty for sharing tips to reduce stress, meanwhile I was stressed out to the point I confused my hormones.
  2. I got sick. Like, almost went to the hospital sick. I again felt guilty for sharing healthy food suggestions that pump up your immune system and reduce your risks for getting sick. I also couldn’t shake the thought that I was putting myself through a lot of stress as I had preached reducing stress, meanwhile I place stress at the heart of my developing a croupy cough, which apparently is rare in adults.
  3. I threw my entire sleep schedule off, and definitely was not getting enough sleep. Guilty again! For sharing the suggestion to go to bed early and wake up early. I could have accomplished this, had I chosen to continue posting each day early in the morning. Instead, I found I preferred to post by midnight. Yes, I used the schedule feature for the blog so that it would automatically post at a designated time, but that isn’t possible for Instagram. Out of all the features Instagram has, can they make this?? Either that, or I will totally pay someone to manage my social media, because I truly dislike social media. And after this adventure, I have developed a stronger belief in a world without social media. Call me old-fashioned! Call me what you will – I want nothing to do with it!
  4. With the stress, the sick, the lack of sleep and changed schedule, I was completely off my exercise routine. Shame! Day 2 was all about exercising! I am just now getting back on my game.

I wanted to keep all this a secret and make you believe that I am this magnificent role model. I was afraid that you might not trust me if you found out all this craziness happened. But I am taking a chance. Because this wasn’t about me. This was 100% about you!!

It is possible to implement all of these healthy actions into every day usual routines. Hence, why I believed it was so important to end on “Give Yourself a Break.” Life does happen. There was nothing usual about my January, so I encourage you not to compare. While it is possible to practice all of these healthy actions, it is necessary to leave room for mishaps. That is the beauty, and perfection, of life. Appreciate the struggles just as much as you do the blessings. Would you be who you are today, where you are today, or as strong as you are today, without having gone through some struggle?

Here is something I need from you: Hoping you still have faith in me, and that you have followed and practiced some – or all! – of these healthy action suggestions, can you share with the world and me which one(s) really spoke to you? And if these did create something positive in your life and you want more from me, what would you really love to see me produce? This will allow me to create more efficiently, so pleeeease don’t feel like that would be selfish of you, or that you would be asking me to go through another bout of stress. Look, I will pursue another project whether you ask me or not, so I think it’s worth it for you to get something you want!! Comment below, or if you feel more comfortable chatting privately, send me an email.

Thank you, thank you, thank you!!! Thank you for reading. Thank you for following. Thank you for trusting me.


31 Days of Health. Day 31: Give Yourself a Break!

Ahhhh! It’s the last day of 31 Days of Health!! Amazing. I’ve noticed some consistency with the folks liking these posts – thank you. I hope there have been some positive rewards for you as a result of following the thoughts I have to share. In a day or two I will get into a recap of these 31 days, and what to look forward to from Fabulous Nutrition. For now, let’s devour this last healthy action!!!

Today isn’t necessarily about, “Hey, put your feet up and relax!” Of course if you need a reason to do so, please, put your feet up and relax! Today is more about accepting imperfection. I’ve thrown a lot out there this month to help you move toward a healthy lifestyle from including certain healthy foods in your diet to practicing healthier habits. There are even more things you could do to carry out a healthy lifestyle. And you know what? It’s not all always going to be easy.

Life happens. Some days you’ll be a little short on time, short on patience, short on sleep, or short on all three together! Don’t stress it if you slept in even though you went to bed planning otherwise, or had good intentions to avoid added sugar but couldn’t resist a cupcake, or tried to start your day on a positive note but your children have truly tried your patience today.

What matters most is your persistence over time. Think: progress over perfection. In fact, all the good and bad, right and wrong, ups and downs…that is perfection! We can’t know and appreciate success without knowing and experiencing failure.

Be patient with yourself. Appreciate your successes. Appreciate your failures! Give yourself a break! And when you do fall, intend to get back up.

Happy Day 31! You made it!!!


31 Days of Health. Day 30: Make Vitamin A Part of Your Day

I was interested to find that only about one third of Americans consume enough vitamin A Daily. I’m definitely biased about the vitamin because I adore the foods that it is rich in. Tomatoes, lettuces, hearty greens like kale and collards, and carrots are among my favorite foods. I am lost in the winter-time without deliciously ripe, juicy tomatoes drizzled with extra virgin olive oil, truffle oil, balsamic vinegar, salt and freshly ground pepper!!

It’s pretty easy to know which foods are high in vitamin A. Carotenoids, a group of vitamin A nutrients, are orange in pigment, giving the vegetables and fruits they exist in their bright orange and red colors. Lettuces and hearty greens are also excellent sources of carotenoids. Here are several examples:

  • Sweet Potatoes (1 cup – 250% Daily Recommended Intake (DRI))
  • Carrots (1 cup cooked – 147% DRI)
  • Spinach (1 cup cooked – 105% DRO; 2 cups raw – 40% DRI)
  • Kale (1 cup cooked – 98% DRI)
  • Romaine Lettuce (2 cups – 45% DRI)
  • Bok Choy (1 cup – 40% DRI)
  • Cantaloupe (1 cup – 30%)
  • Red Bell Peppers (1 cup fresh – 25% DRI)
  • Broccoli (1 cup – 10% DRI)

Vitamin A is also present in some animal foods, such as shrimp, eggs, salmon, tuna, and chicken. These are retinoid, or active forms of the fat-soluble vitamin. Synthetic forms of vitamin A are fortified in cow’s milk, yogurt, and other processed foods. It isn’t necessary to consume animal products for the purpose of obtaining adequate vitamin A, as carotenoids are capable of being converted to the active form in your body.

Be sure to include plenty of the red and orange veggies along with the leafy greens to support your immune system, reduce inflammation, support beautiful skin, strong bones and sharp eyes! Also include some healthy fat and protein with vitamin A rich foods, as these nutrients will support its absorption.


31 Days of Health. Day 27: Be B-Vitamin Smart

Today’s healthy action is about understanding the B-vitamins. B-vitamins are a class of water-soluble vitamins, meaning they must be in the presence of water for your body to absorb them. Altogether, there are eight different B-vitamins. You may recognize the term, “B-complex” which collectively refers to these eight micronutrients:

  1. Thiamin (B1)
  2. Riboflavin (B2)
  3. Niacin (B3)
  4. Pantothenic Acid (B5)
  5. Pyridoxine (B6)
  6. Biotin (B7)
  7. Folate (B9)
  8. Cobalamin; or more commonly known as “vitamin B12”

Without any one of these vitamins in your diet, essential functions and processes within your body would not take place. The B-vitamins are involved greatly in the metabolism of the macronutrients – carbohydrates, protein and fat. Each vitamin certainly has a role of its own. Some additional functions this class of vitamins provide aside from metabolism include antioxidant protection, cardiovascular support, production of red blood cells, prevention of birth defects, blood sugar control, skin health, nervous system support, DNA production, and liver detoxification.

What is unique about water-soluble vitamins, is that whatever the body does not need, it will excrete out through the urine or feces (with the exception of B12 which can be stored in your liver). Have you ever noticed that when taking a B-complex supplement your urine is bright yellow?? There’s all your riboflavin! This does, however, demonstrate the importance of getting enough each day…

I think the simplest message to take away in regards to getting enough B-vitamins is to eat a varietal diet. These vitamins are widely distributed in most foods. Some are found predominantly in plants, whereas others are found more in animal foods. For example, folate is found in great quantities in green leafy vegetables, whereas vitamin B12 is not present in most plant foods (only fungi and fermented vegetables as the exceptions), but is high in animal foods including fish, poultry, beef, yogurt and cow’s milk.

So, while the headline reads “Be B-vitamin Smart,” what I truly suggest is to include an assortment of foods in your daily eating patterns. Refer back to Day 17 – Get Adventurous! If you are used to eating the same things every day, be courageous and try something new. I even recommend re-visiting Day 12 – Meditate. I feel that I run into many people who are concerned they are not getting enough nutrition, and so they supplement with pills. Supplementation has its place, but I definitely recommend that if you are concerned you’re not getting enough, first give yourself a few deep breaths and reconnect with your body. Sometimes that little reminder that you are alive and well is all you need. Then, talk it over with a dietitian-nutritionist, or other healthcare professional you trust (I’m trying not to be biased).

Send me a message if you’ve got any questions. It’s my mission to help you feel less-confused and confidently healthy!

Have the most fabulous Sunday ever!!!


31 Days of Health. Day 26: Forgive

For today’s healthy action, I absolutely recommend you set aside anywhere from ten to thirty minutes of time for you to peacefully explore this exercise. I will give you a heads up: this has the potential to bring up some pretty sour feelings, hence why you need to give yourself some undistracted time alone. If at any time it becomes too intense, take a look at yourself in the mirror and affirm: “I am safe.” Feel the breath you take in and know that you are alive, and that, my friend, is all you need to give yourself a boost of strength when the thoughts you are bringing to the forefront of your mind are making you feel as though they are your current reality. Take as much time as you need, and feel free to give it up if it’s too much to take on at this time.

Step one: Close your eyes and visualize the life you desire. Imagine every detail: the home you live in, the relationships you have, what types of clothes you wear, what your fitness level is, what type of person you aspire to be, what car you drive, your financial state, the career you lead, what hobbies you partake in…Go on and allow yourself to have some fun fantasizing!!
Forgiveness can bring you closer to that life. What, or whom, can you forgive? Consider that everything, and naturally everyone, you come into contact with, you hold some type of relationship with. If something doesn’t work out in your favor, what or whom are you likely to blame? Your mother, or father? Brother, or sister? A friend, a spouse, an ex? Your children? God, the world, or life? Your finances? Your boss, or your coworkers? Yourself – your past choices, your level of intelligence, weaknesses or failures, your body??

Step two: Explore whom, or what, you are harboring resentment towards. This should be relatively easy. Often the things that bother us most, especially when asked, can pop into our head in an instant. What part of your dream life is not yet a reality? Why isn’t that a reality? Don’t stress it if nothing comes too quickly. Maybe that’s a good sign you’re not harboring much resentment. Give yourself as much time as you need to think through.

Step 3: Choose just one thing to forgive. If you don’t know what that means, or how to do it, that is perfectly alright. You can simply choose to be open to forgiveness. Say the words: “I am willing to forgive (insert who or what you are forgiving).” You may not feel anything as a result of saying this just once, but over time as you practice being open to forgiving that person or experience or thing, then is when you will begin to feel something.

The best way I can describe that feeling is freedom. The negative thoughts you once had no longer keep you stuck in your not-ideal life. You feel love, appreciation, and acceptance for all that has been and is in your life – yes, the good, the bad and the down-right disgusting. You are meant to love and enjoy life. You can grow from those awful things; it is 1000% your choice.
Step 4: Take a deep breath, and let this exercise go. Take another look at yourself in the mirror, if you need to, and give yourself a smile. Say the words, “I’m Okay.”

Sending you all the love, strength, and energy you need today to make today fabulous, regardless of how good or bad it is.


31 Days of Health. Day 24: Turn of Distractions

Are you loving these daily health challenges!? Let me know! I’m going all the way to the end of January unless you beg me to stop. I promise, so I hope these are doing some good for ya!

Challenge yourself today to turn off your distractions. You’ve got to say No to the things that don’t matter so much. Are you checking your phone the second you wake up? Are you spending too much time watching TV or looking at social media? Do you allow people or new tasks get in your way of accomplishing an important project at work? Hey, even cleaning your house a bit more than is necessary or working out too much can become distractions. I don’t know what your distractions are, but you totally do.

Today’s healthy action may not immediately strike you as health-related. Turning off distractions, however, does influence your growth in so many areas of your health. Why else would we call them distractions if they were, in fact, contributing to our overall success?? By saying No to the stuff that truly doesn’t matter, we make time for everything else that does.

For all the times each of us have said: I wish I had the time to do this, or, I wish I had the time to do that….we do have time!! We all have the same 24 hours in a day, and…we are all human!! Which means we are all capable of great things just as much as the next person!!!

You can avoid watching hours of TV to incorporate some exercise or create a meal from scratch, getting your physical health into shape. Alternately, you could avoid working out excessively to invest some time in building a business and your financial health.  You might say no to watching the news if it tends to worry you, causing you feel stress in your own life, thereby enhancing your emotional health. Keeping your phone out of reach while with your family or out to dinner with friends is an excellent way to build your relationships and enrich your social health. By saying No to all those low priority things, you open up all the doors to having the richest life you desire! Dream, dream, dream…and get to making those dreams your reality by closing all the useless doors. With that said, I’ll check back with you tomorrow as I enjoy my distraction-free day as well.


Hey, I want to thank all of you for following me! I just reached 50 followers and I’m absolutely grateful for that. It means a lot to me that you actually want to receive updates of the content I’m creating. If what I’m sharing with you moves you in an awesome way, please share with your inner circle! You can share to Facebook, Twitter, Google+, LinkedIn, Pinterest or WordPress! Let’s work together in making our world a healthy place. Thank you, thank you, thank you!!!

31 Days of Health. Day 23: Eat Some Kale

I am extending a bit from yesterday’s healthy action. Yesterday I talked about ensuring you are including vitamin K in your diet; and vitamin K is found in all sorts of green vegetables, especially the leafy types. Kale is one of those green, leafy vegetables with the most amount of vitamin K per volume… that’s an average of 1,400% of your daily requirement in 1 cup cooked!

Not only do I want you to add some delicious kale to your life today because it is high in vitamin K, but it is a generous source for so many other nutrients including vitamin A (100% DV), and vitamin C (about 70%); and together with vitamin K, these vitamins deliver antioxidant and anti-inflammatory benefits, along with a healthy immune system and beautiful skin! You can also get a good dose of manganese, copper, iron, and vitamin B6 from kale. Collectively, these are supportive in bone health, energy production, prevention of free radical damage, blood sugar control, lowering cholesterol, metabolizing carbohydrates, detoxifying the liver, and promoting a positive mood!

The nutrient richness doesn’t stop there either! Kale also contains fiber, B-vitamins including thiamin, riboflavin, niacin, folate and pantothenic acid; vitamin E, calcium, magnesium, potassium, selenium, zinc, and even omega-3 fatty acids!! Additionally, kale has over 45 flavonoids that fight against cancer, and a high concentration of lutein – a type of carotenoid that protects the eyes from damage caused by light and oxygen. Other carotenoids present in kale protect your body from oxidative stress and problems related to it such as cataracts, glaucoma, atherosclerosis, COPD and cancer.

Would it have been more convenient for me to say what kale does not have and what it can’t do?? All the hype kale had gotten in the past few years was definitely warranted. This is one of those foods I have to say, you’re crazy if you don’t even try to like it!!!

One of my favorite ways to cook kale is to roughly chop it after a thorough wash, keep the leaves wet and toss them into a pan over medium heat gently tossing and steaming them for a few minutes. I then toss in some garlic – crushed or minced – with olive oil, and sauté until the leaves are tender. Sprinkle with some sea or kosher salt and freshly cracked black pepper. Sometimes I’ll squeeze a touch of fresh lemon juice in there too. I also love adding cubed baked sweet potato tossed with a little butter (yup), cinnamon, and sea salt. Now THAT. Is feel-good food!

Bon Appetit!

BTW – you can follow along the shorter versions of these posts on Instagram @fabulous_nutrition. AND if you’re looking for some one-on-one work with me to propel your life forward in health and success, head over to the Fabulous Nutrition page or Contact Me directly. Thanks for being here!