Reclamation… The Act of Reclaiming My Best Me
No resolutions for me, nor setting any unattainable, unrealistic goals. I’m sticking to my annual commitment of establishing my word of the year… this is the practice of selecting one particular word that will serve as your motto, guide, or focus for the coming year…
2024 is in full swing, I’m experiencing wonderful blessings and exhausting trials already… But, I have the clarity to realize that just because the date changes, it doesn’t mean that life will stop life’ing! My ongoing goal is to better manage how I react to life’s ups and downs. One lesson I was forced (um, I mean encouraged) to experience last year was that you must make time for yourself in the midst of all that may be going on around you.
Listen to yourself as well as you would your very best friend…
Take care of yourself just like you would your firstborn child…
Speak to yourself as kindly as you would to someone who is preparing your food…
Speaking of food, feed your body with the goodness and nutrients that will fuel it to perform at its highest level…
And finally, move your body because you can. So many are not blessed with the ability to move, do, run, jump, go, or even walk!
With all of that being said, I’m committed to doing better BY me, FOR me, in this new year. No resolutions for me, nor setting any unattainable, unrealistic goals. I’m sticking to my annual commitment of establishing my word of the year… this is the practice of selecting one particular word that will serve as your motto, guide, or focus for the coming year. Read more about this practice here: "Word of the Year: Faith" Blog Post — The Body Quarry.
RECLAMATION is my Word of the Year for 2024!
“the process of claiming something back or of reasserting a right:”
I wonder if you can relate to my reasoning for selecting RECLAMATION as my word of the year. Have you given more of yourself than you’ve poured into yourself lately? Have you failed to hold yourself to the highest standards of care…mentally, physically, and spiritually? I have. However, I’m focused on getting myself all the way together right now, so I can continue to give my best to others (knowing that it begins with ME)!
One of my main reclamation goals this year is to continue focusing on the proper NUTRITION for me. One year ago, I began my vegetarian journey by eliminating meat from my diet. I must say it hasn’t been the easiest, but I’ve been led by my desire to feel better through improved digestion and more energy. This is not a way of eating that works for everyone (my family is not vegetarian), but the KEY is to really dig in and take control of your nutrition and find what works best for you. I mean, really take the time to plan your meals. That would include a fair share protein, fat, & carbohydrate, and even figuring out how much to eat and when to eat it. Maybe you have the knowledge but have not been doing what you know you should be doing… maybe you haven’t had the time or ability to get the proper information and knowledge necessary to live a healthier lifestyle. No matter the concern, I can help. Take a minute to check out some of my nutrition guidance services! Nutrition Services offered by The Body Quarry — The Body Quarry
I also have a variety of ways to help bring MOVEMENT into your life! I am a Certified Personal Trainer, Group Fitness Instructor, and Zumba Instructor helping others achieve an active lifestyle since 2017. Whether you’d like to begin your journey in a one-on-one manner or with a group of like-minded people, I’ve got you covered. Just reach out! The Body Quarry's Customized Service Packages — The Body Quarry
Whether you choose to join me or not, just strive towards making the changes you need to make for yourself & for your health. If you choose to join me, just click the link below to reach out to me. We will discuss your options and how I can help! RECLAIM your definition of your best you, not someone else’s idea for what’s best for you. Do the research, make the changes, and move forward!
National Nutrition Month
National Nutrition Month is an annual campaign focused on making informed food choices and developing healthy eating decisions. Whether you’re a seasoned pro or a beginner, a month-long celebration can provide so many tips and tricks for everyone to benefit from.
National Nutrition Month is an annual campaign focused on making informed food choices and developing healthy eating decisions. Whether you’re a seasoned pro or a beginner, a month-long celebration can provide so many tips and tricks for everyone to benefit from.
I want to keep this blog simple, yet informative, for you this month. As you read along, you will see that I am offering EASY tips for you to incorporate more proper nutrition into your daily menu. Please know that I am not a Registered Dietitian, nor Nutritionist. However, I am a Certified Personal Trainer who is able to educate you about the recommendations in the Dietary Guidelines to help you gain a better understanding of helpful foods and how to make better choices.
Let’s get started!
EAT YOUR VEGETABLES!
Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Nice to have options, right?!!! Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for some chronic diseases and may protect against certain types of cancers. Sounds like the pros outweigh the cons with keeping veggies as part of your meal plan, along with movement and exercise for your body, of course.
EAT THE FRUIT RAINBOW!
No surprise, but fruit is an important part of a healthy nutrition plan. They are the source of many essential nutrients, including antioxidants, vitamins, fiber, and potassium. Fruits may be fresh, frozen, canned, dried/dehydrated, and whole, of course. Most fruits are naturally low in fat, sodium, and calories. Fruit provides a source of natural sweetness, which is the reason it is often called nature’s candy! Don’t worry too much about the amount of sugar you are getting from this natural source, as long as you are eating your individual daily recommended intake.
DRINK MORE WATER!
Water is extremely important to the proper functioning of our bodies. It helps improve the circulation of oxygen throughout the body and plays a crucial role in the digestion of food. Even the excretion of waste in the human body requires water. The proper amount of water for each individual person varies based on weight, height, climate, physical activities. A good rule of thumb is to divide your weight in half, and that number is the amount ounces you should strive for. Then, adjust from there based on how you feel!
OVERNIGHT YOUR OATS!
Eating overnight oats is one of my favorite ways to get in one of my most important meals of the day, breakfast! Although, I don’t limit myself to just breakfast, this makes a great meal for any time of the day. They are a convenient way to meal prep in advance to guarantee yourself proper and tasty nutrients. Place your favorite milk, fruit, nut butters, your favorite sweetener, and nut/seeds, into a wide mouth canning jar. Think almond milk, strawberries, peanut butter, honey, and ground flaxseed….well, those are my favorite ingredients anyway, just as an example. Next, put a lid on it and place it in the refrigerator until morning. Then, just enjoy!!
GO NUTS!
Nuts and seeds make up an important part of a healthy diet. Both help you reach your recommended intake of protein each day, count toward your daily fat allowance, as well as provide a source of dietary fiber. Consider enjoying a handful of nuts and seeds instead of processed snacks and sweets. Because they are higher in calories, it is smart to be mindful of portion control when consuming nuts or seeds. A few of the healthiest and most popular nuts and seeds are almonds, walnuts, pistachios, pine nuts, pumpkin seeds, flax seeds, and chia seeds, to name a few.
DRINK RESPONSIBLY!
Choose healthier options for your cocktails. Not only should you be cognizant of the amount of alcohol you ingest, but also aware of the ingredients that make up some of your favorite cocktails! Create new favorites that do not use fruit juices, creams, etc. to minimize sugar. Look for cocktail recipes that feature fresh fruit as an ingredient. Try a dry wine over a sweet wine. A little research will go a long way in helping you decide.
I hope that you were able to learn something new or be reminded of something you may have already known. As you move forward in your nutrition journey, please know that I am here to help!
I’ve created a nutrition guide to help you with topics like I’ve shared here and compiled resources & documents to guide you along your wellness and nutrition journey. You will gain insight into the U.S. Department of Agriculture’s MyPlate initiative, which provides very valuable information on what foods and food groups are necessary for a well-balanced diet. I do not believe in eliminating any one particular food group, as they all have benefits that are necessary for the proper functioning of our bodies.
What the Help Yourself Nutrition Guide offers…
Healthy meal & drink information
Explanation of portion control vs. serving size
The importance of hydration
Recipes & an extensive list of 100-calorie or less snacks
Weekly food diary for tracking food and water intake
Benefits of bright, colorful fruits and vegetables
If you have any questions, I can help you out! Click the link below and just let me know!
5 Health & Wellness Tips For The Fall Season
As we head into the final three months of 2021, take advantage of the seasonal changes to focus on making positive and healthy changes in your own life!
It’s that glorious time of the year, Fall! The time of the year known for pumpkin-spice treats and beautifully colored falling leaves. And while the days may be shorter, the weather is also milder. What a wonderful opportunity for each of us to take note of our own position in this space and focus on finishing the year out strong.
As we head into the final three months of 2021, take advantage of the seasonal changes to focus on making positive and healthy changes in your own life!
Here are a few tips to help you stay focused on your health & wellness this season:
Set goals & intentions:
Decide what you want to accomplish over the next few months. Be specific. In fact, create SMART goals. What is a SMART goal, you might ask. Well, it is one that is Specific, Measurable, Attainable, Relevant, and Time-Bound. For example: As opposed to saying “I want to run a 5k sometime soon”, a SMART goal would say “I plan on completing the Thanksgiving Turkey Trot 5k in November, and will prepare by training 3 days per week until then”.
Write your goals down. Make sure they are visible, not tucked away in a drawer. The more accessible they are, the more they will serve as a reminder for what needs to be done and when it needs to be done.
Get the family involved:
With the weather cooling down, outdoor activities become more bearable for the entire family. This season presents so many opportunities to take advantage of this change… think pumpkin patches, community charity/holiday races, state fairs, and even local parks and state forests. All of this outdoor activity will give you (and the family) the opportunity to take in some fresh air, Vitamin D, get your muscles moving, and not to mention, it can do wonders for your mental health & wellness.
Be mindful of nutrition choices:
As I mentioned above, the fall season also brings tons of sweet treats and drinks. Pumpkin-spiced this… caramel-flavored that…. you know, the really tasty, tempting, hard-to-resist holiday goodies. Now, I’m not suggesting that you avoid them completely, because I’m definitely not. I’m simply reminding you to be mindful. These last three months of the year include holidays that focus heavily on candies, pies, cakes, cocktails, and more. Enjoy yourself, but do not undo all of the progress you have made, thus far. If you do find yourself enjoying those seasonal goodies a little too much one day, just refocus and start again the next day. Don’t make it a situation that lasts throughout the end of the year, causing you to settle on the idea of waiting on a fresh start in 2022. Don’t wait! Be intentional right now, so that 2022 is just a continuation of the healthy lifestyle you have already established this year!
Renew commitment to self-care:
As 2021 has progressed, you may have found yourself taking care of others more than yourself. It happens, it’s normal. But, use this changing of the seasons to renew your commitment to yourself and get back on track. A few ideas might include:
Establish daily or weekly quiet time for devotion, prayer, or meditation
Continue or begin writing in a journal
Treat yourself to a massage or another spa service
Choose a new book to read or pick up the one collecting dust on your nightstand
Try a new class… think cooking, painting, cookie decorating, or even learning to play an instrument
Whatever you decide, just make sure that it’s for you.. your choice, on your schedule, and as often as you deem necessary.
Be realistic, be patient, & stay consistent:
Hopefully, you followed the guidelines listed above and created SMART goals for yourself. With those goals always top of mind, remember to be realistic. This time of the year has to potential to be very enjoyable, don’t let happiness get lost by being too hard-nosed when it comes to your goals. Be patient with yourself and give yourself grace. Do not get caught up with strict diets or overworking yourself with exercise. Instead, focus on making changes (or adjustments) that aid in creating lifestyle changes and lifetime habits. We’re on this journey for the long-haul, y’all! Your consistency will reap positive, productive, and measurable rewards.
Remember, it’s a new season. This is the perfect opportunity to do something NEW, something BOLD, and something BEAUTIFUL! Whatever that may look like for you, I simply ask that you give it your all. You deserve your effort. Take advantage of the seasonal changes to focus on making positive & healthy changes in your own life!
All About Salads!
Salads can serve as a great way to get in your veggies and greens as a side dish for your meals. But, you can also turn a salad into the main dish. Think about adding proteins, carbs, and even healthy fats to make a to make a filling meal.
March is National Nutrition Month!
And, I’m sharing all about one of my favorite meals (or side dishes)… Salads!
Salads can serve as a great way to get in your veggies and greens as a side dish for your meals. But, you can also turn a salad into the main dish. Think about adding proteins, carbs, and even healthy fats to make a filling meal. First, I’d like to focus on the different types of salads there are, along with salad dressings. Of those listed below, which category does your favorite salad fall into?
Salads:
Tossed Salads – Salads tossed together (Caesar Salad, Green Salad)
Composed Salads – Salads which are skillfully built (Cobb Salad)
Bound Salads – Salads that are bound together in a mass (Chicken Salad, Tuna Salad)
Farinaceous Salads – Salads made up of starches like potatoes, quinoa, or pasta (Potato Salads, Pasta Salads)
Dressings:
Vinaigrette Dressings – Oil and vinegar based
Mayonnaise-Based Dressings
Emulsified Vinaigrette Dressings – Dressings that used an emulsifier to combine oil and water
My favorite type of salad is the tossed salad. I love having the ability to change my dressing and toppings every time I enjoy a salad.
Tossed salads are the most common kind of salad and are prepared by tossing the greens and garnishes (such as tomatoes, onions, or cucumber) in a dressing. A tossed salad uses leafy vegetables such as iceberg lettuce, spinach or romaine. It is important to remember that the greens be dry before tossing. If they are wet, the dressing will have difficulty adhering to the greens causing the dressing to become watered down and generally unenjoyable.
Salads can be garnished with many different ingredients such as nuts, cheese, fruits, and vegetables. At the moment, my favorite toppings are kalamata olives, pepitas (pumpkin seeds), feta cheese, and cucumber. All kinds of dressings can be used including a light oil and vinegar dressing to a hearty hot bacon dressing. These can be store-bought or homemade! Remember to add the dressing to the greens at the last minute. Acid can cause most greens to wilt and become soggy...not very appetizing.
Keep in mind, the more delicate the texture and flavor of the greens, the lighter the dressing should be. Mayonnaise-based and cream-based dressings should be used for more stronger flavored greens, while a vinegar-oil dressing should be used for lighter greens.
Salad Dressing! I want it, and I feel like I need it to bring my salads together.
Of course, you can purchase your dressing from the grocery store with no problem. Just try to make healthier choices. Most times, our usual favorites will have a version with less fat, sugar, and sodium. Like I’ve mentioned before, you don’t have to be perfect, lots of small changes can make a big impact!
I would love for you to consider making your own salad dressing! There are tons of easy and tasty salad dressing recipes out there, shoot, you can even get creative and make your own! But, if you’re not quite that adventurous yet and need a little guidance, here’s one of my current favorites!
Simple Vinaigrette Recipe
5-minute prep time & serves 4!
1/4 cup extra virgin olive oil
2 tablespoons apple cider vinegar
1 1/2 teaspoons honey
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
Dash of black pepper
Combine all ingredients in a jar or any other sealable container. Whisk until mixed well, or seal the container and shake until well mixed.
Once the dressing is mixed well, give it a test-taste and make any adjustments you deem necessary. Too sweet? Add a little more vinegar or olive oil. Too acidic? Add a bit more honey or olive oil.
Use the dressing immediately or store in the fridge for up to 2 weeks in an airtight container. Dressing will separate as it sits, and oil may solidify in the refrigerator. To recombine, let the dressing sit at room temperature before your meal, until the oil melts. Then, shake or whisk vigorously to recombine.
Now, here’s my favorite component to my salads: Toppings! This is the most exciting way to create variety, texture, and flavor for your salad.
In general, all of these toppings are healthy carbs, fats, and proteins. Just remember that TOO much (excess) of even good things can make them not-so-good!
Lean meat of your choice
Tomatoes
Olives (green/black/Kalamata)
Bell peppers
Beans (your choice, drained)
Beets (whole, sliced, or even slivers)
Strawberries/Cherries/Watermelon
Dried cranberries
Carrots
Corn
Apples (diced or sliced)
Cheese (feta, cheddar, goat)
Seeds (sesame, sunflower, pumpkin)
Quinoa
Croutons
Cucumbers
Onion
Nuts (toasted/roasted)
Raisins
Fresh dill
Broccoli
Chickpeas/Garbanzo beans
Mushrooms
This is just to name a few toppings. The list is truly unlimited, based on your preferences and likes!
I hope you’ve enjoyed this comprehensive information I’ve shared about salads, toppings, and dressings!
I’ve created a nutrition guide to help you with topics like I’ve shared here, compiling resources and documents to guide you along your wellness and nutrition journey. You will gain insight into the U.S. Department of Agriculture’s MyPlate initiative, which provides very valuable information on what foods and food groups are necessary for a well-balanced diet. I do not believe in eliminating any one particular food group, as they all have benefits that are necessary for the proper functioning of our bodies.
What the Help Yourself Nutrition Guide offers…
Healthy meal & drink information
Explanation of portion control vs. serving size
The importance of hydration
Recipes & an extensive list of 100-calorie or less snacks
Weekly food diary for tracking food and water intake
Benefits of bright, colorful fruits and vegetables
If you have any questions, I can help you out! Click the link below and just let me know!
Fall In Love…
Fall in love…. with yourself, first. In my opinion, before we can properly love and serve others, we must know how to properly love and care for ourselves. You know that saying “You can’t pour from an empty cup”? Well, that means even with the best intentions, we cannot give the best of ourselves in any given situation when our own tank is running low.
Fall in love…. with yourself, first. In my opinion, before we can properly love and serve others, we must know how to properly love and care for ourselves. You know that saying “You can’t pour from an empty cup”? Well, that means even with the best intentions, we cannot give the best of ourselves in any given situation when our own tank is running low. Let’s think about that a little bit further… Imagine when you are driving your car with a full tank of gasoline, feeling confident that the vehicle will take you to your destination, and then some. After a while the gage reads that you are down to half a tank. You acknowledge the level, but know that you still have time to worry with that later… there’s no sense of urgency, because half empty could also be viewed as half full, right?! Lol! One-fourth of a tank…. one-eighth of a tank… GAS LIGHT comes on! Oh NO!
You’ve let too much time pass…. now, you are only left with a couple of options. You can stop for gas on the way to work, but only if you get up even earlier, skip breakfast, maybe run out the front door…. OR, you have to stop after work, after dark, at just the nearest gas station you can find, no matter what the neighborhood looks like. Woah! That’s a lot, but re-read that whole scenario and imagine that your body and mind are the gas tank. OUCH! It is really the same notion, it is really the same way that we sometimes treat ourselves. We expect our bodies and minds to keep going indefinitely without the proper fuel.
“Self-care is one of the active ways that I love myself. When you can and as you can, in ways that feel loving, make time and space for yourself.”
With that being said, we are days away from what has become known as the holiday to celebrate love, Valentine’s Day. Loved ones and friends around the world exchange candy, upscale dinner dates, gifts, flowers, and other expressions of affection. And, while you may be the giver or recipient of some, or all, of these lovely sentiments, I would encourage you to treat yourself just as well.
I have put together a list of ways you can show love and care to yourself. Sometimes, you have to think outside of the box, be creative and realize that there are so many ways for us to nourish our minds and bodies to fill our own gas tanks, before we pour into others.
Browse a bookstore for a book that catches your attention. Remember, it can be relaxing to find an interesting and light read, sometimes. Get lost in a good story that can take you away from your everyday norm.
Create a brand new recipe or update an old favorite. Make an entire evening out of it. For example, if you choose Mexican food, set the entire mood. Make a cocktail that complements the meal, and even play music of Mexican origin.
Enjoy a long, bubble bath or an aromatherapy-filled shower right in your own home. Turn off your electronics, light a candle, and just relax.
Come up with a new exercise routine. Working out does not have to be a chore. There are so many different types of movement geared towards strengthening, while relaxing you at the same time. For example, Yoga is a great mind/body exercise. In addition to physical postures, you engage different breathing techniques, and even meditation.
And last, but not least, buy yourself a box of chocolates (my favorite are pecan and caramel dipped in chocolate, just saying), and a bouquet of your favorite fresh flowers. Enjoy dinner from your favorite restaurant, do not be afraid to eat alone. It may feel awkward at first, but I know from experience that the feeling passes. Think about it, you do not have to share, and there’s no judgment about what you’ve ordered! Lol!
Now, I realize that some of these options are not as easy as others, especially when you may have a house full of little ones. But, part of the commitment to loving and caring for yourself means figuring out how to make it happen from time to time. We schedule appointments with doctors, supervisors, teachers, and even lunch dates with friends, the least we can do is pencil ourselves in, once or twice a month at minimum. If it doesn’t quite go as planned, don’t beat yourself up, reschedule and try again. Prayerfully, you have a long life ahead of you, you’ve got time to figure it all out, just do it.
New Year, Better Me
We’ve made it, 2021 is right around the corner….. tomorrow, to be exact. And, what a year 2020 has been! I hope this article finds you and your loved ones healthy and well. One thing I know for sure is that we each have the power to make this coming year better for ourselves by planning and setting an intention.
We’ve made it, 2021 is right around the corner….. tomorrow, to be exact. And, what a year 2020 has been! I hope this article finds you and your loved ones healthy and well. One thing I know for sure is that we each have the power to make this coming year better for ourselves by planning and setting an intention. We mustn’t leave anything to chance, especially those things in which we can control. Specifically, I’d like to share about the control we have over our eating and nutrition goals.
“A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you!”
Let me ask you a question…. Have you ever heard the quote, “You can out exercise a bad diet”? Well, it is quite true! I bring this up, because usually during this time of the year, we set up goals to workout out more, lose weight, fit into some particular outfit, or even exercise more. However, sometimes your exercise and weight loss efforts may be in vain, if you do not follow-through with the proper nutrition focus.
One of my main goals this coming year is to focus on proper nutrition, including centering my attention on macronutrient review and portion control. Have you ever taken the time to really dig in and take control of your nutrition? I mean, really take the time to plan your meals. That would include a fair share proteins, fats, & carbohydrates, and even figuring out how much to eat and when to eat it.
Please remember, do not place undue pressure and unrealistic expectations on yourself during this journey. One of our goals should be to keep things simple and minimize stress, not the opposite. Keep in mind that any positive changes or adjustments you make for yourself are just that, for YOURSELF, for you! Also, keep in mind that you do not have to go on this journey alone. I’m willing to share and guide you forward as you make these life changes. With that being said, I'll be providing my clients with weekly check-ins and personalized, detailed information on the following:
easy-to-understand nutrition education
food diary templates
guidance for reading food labels
snack and hydration options
and more!
I should let you know, no matter whether you choose to join me or not, just strive towards making the changes you need to make for yourself and for your health. If you choose to join me, just click the link below to reach out to me. We will discuss your options and how I can help! A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you. Do the research, make the changes, and move forward into a blessed 2021.