My Thoughts On Health + Diet + Exercise.

savvy sarah

Who Am I?

San Jose Native, blogger and aspiring public speaker for health and nutrition. I am a travel addict, healthy food fanatic, love to cook, lover of all things positive, sun chasing, perfectionist.

Quick Skinny Trick?

I don’t believe in dieting. I don’t diet nor do I count calories. I feel like both of those things are a crime. I think any weight loss should be a healthy process. It takes work, there is no easy way out and chances are if it’s easy it doesn’t last. I have been vegetarian by choice for about 5 years now and that has definitely transformed and played a role in my healthy lifestyle. I exercise about 4-5 times a week between running and circuit training. If you want results you have to put in the work.

Thoughts on working out/eating healthy?

I haven’t always been a workout fanatic. The key is simply starting. I remember when I could barely run 5 minutes on the treadmill. Day after day it was 10, 20, 30 minutes to have now completed my first half marathon earlier this year. Trust me when I say there are days that I am just tired or sore and don’t want to workout, but I know the reward in the end is truly fulfilling that I don’t want to miss it. All of my eating habits are things I genuinely enjoy and I think that is the key to success. Anything that is dreadful will never take priority.

If you are enjoying your workout you’ll do it more often. You’ll also do it happily and lets face it- there’s nothing that pepares you better for your day than positive energy.

Favorite Go To healthy food?

Easy question. I love fresh fruit, green smoothies from Whole Foods (THE BEST!) and raw veggies with hummus.

Motivation to stay in shape?

To feel good as well as look good. There once was a time that I was so uncomfortable with my weight and the way I looked and I will never go back to being lazy. It’s just as important if not more to take care of ourselves, get our mind in a state of gratitude and exercise/eat healthy as often as we can. There should be no excuses….Just Do it.

Favorite Natural Remedy?

Coconut oil.  It’s a great makeup remover, moisturizer and to put it simply a one stop shop.

Most important “being healthy” eating tip?

Try and stay away from foods with labels. You would be surprised how much less bloated and better you will feel immediately. Think this: Less processed, drink more water and eat local/organic.

Most important “being healthy” tip for exercise?

Set defined goals. Consistency. Make time. Get up and do it. No excuses. Baby steps are still steps that all add up.

Cheers. xo

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NYC On My Mind.

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Love me some NYC. In about a week I will be heading out to the big city. This is a very impromptu trip, but I have decided those are the best kind of trips. Not quite enough time to think about the logistics of it. My cousin will be out there for work and kindly invited me to tag along. I also have two best friends who live in and near NYC, and another good friend who just spent the last 4 months traveling across the United States chasing the dream that we all aspire to live. That dream consisting of actually doing the things we want to do NOW instead of waiting until that right time. Is it ever the right time? It seems like some of us ( I am guilty) will be waiting until forever when it is the “right” time. I had an epiphany last week about my life and the direction that it is headed. Don’t be alarmed- that last sentence sounds sort of serious! Ha. I am completely happy with who I am, who I am becoming and how I am leading a life that will hopefully inspire others to make better choices with prevention and their personal health overall. Many times we get stuck in the same routine and our thought process day in and day out becomes our habit. This might be great if we are on the right track- or just the opposite if we are constantly surrounded by Debbie Downers. Let’s be honest, we all have a few of those in our life. My friend who recently made it to NYC did this with not a single dollar in his pocket.I know, crazy right? That’s what most would say- and well, I said the same thing when I heard the news that he was going to do this. When I thought about it some more, it really came down to the fact that I wished I could stop my entire routine and pick up and go. In reality, why can’t I? For fear that I won’t be making the right choice…or fear that people are going to judge me for not doing the “normal” things we are supposed to be doing? By this I mean getting married, career, and well for some having children. THIS is crazy. I think people get so wrapped up in chasing these things that they forget to fulfill their own personal goals. The more I think about it the more I realize I am in control of my life and choices no matter what they are. From here on out- if I am confident in my decision I am going to do it without the objectives of others. Forget everyone else. It’s my life and only I have to live it. So, back to my epiphany. I have been wanting to move to New York City for some time now- probably over a year or so. I went a couple of years ago and instantly felt like I needed to do it. Do it as in move. Some places we visit and are satisfied, others we visit and we want more. My favorite part about the city is that it is composed of people from all over the United States! Eclectic. That’s what comes to mind. It’s change, and most importantly a challenge. The thought of change alone freaks me out but with that I know comes growth and ability to adjust to a new situation. I have some exciting plans for my blog in the next couple of months- both personal and for my followers. I promise to start posting on a regular basis once my classes are over. For now, biology and nutrition are taking over my life. In a week it’s NYC and then three weeks until summer. Can’t wait to share pictures upon my return.

Cheers. xo

 

60 Day Challenge: My Truth!

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Friends! Here we go. It’s April 1 and you know what that means? The beginning of a 60 days to summer challenge. It’s been a year now that I started my blog. Hard to believe the time has flown by. You know that saying. “Where has the time gone??” I’m feeling it! As I reflect on the last year I am amazed at all that has been accomplished in my own life and in the lives of others around me. I attended a Wayne Dyer conference a year ago and remember it like it was yesterday. This was the pivotal moment that I would allow my creative passion for health and nutrition to no longer be just a dream but actually manifest into  reality. To my surprise the people in my immediate life were ready to hear what I had to say. With this said, I have completely transformed my lifestyle. When I look back at a year ago I think of all the things that have changed for the better. Of course when we stop and evaluate our life we assume everything is on track (hopefully or somewhere close), and that we are always the best we can be. Ha. I wish this was true. In the last 5 years or so I have always considered myself healthy. When I refer to healthy I am talking about food, life, relationships, work, etc. It’s always easier to justify where we are due to some event that happened in the past and “made us who we are.” I have come to learn in the last 365 days this simply is not the case. Whatever the situation is, or story that we create to be our own can be changed at any moment you make the choice to live, NOW. I joined FNS training center last year with the intent to try a workout that would actually change the way my body looked. I had the diet down, but never really pushed myself to workout where I felt like I was going to throw up. Don’t get me wrong I liked to go hiking, run and occasionally lift some weights but I think I was lifting the same amount of weight for the last 3-4 years! Sound familiar?? During this type of workout I have learned to really step outside of my comfort zone. I started the workouts because eating healthy is easy for me (not for many) and working out on the other hand was not something I ever exceeded at or felt like needed to be pushed to the limits. As I look back I know that every single workout is so much more than the physical aspect. It’s getting your mind right  in order to then tell your body A- you CAN do this and B- you are SO strong enough!!!! Who was I kidding. When I started I could barely even do a single pushup or pull-up for that matter. It’s not like I would just break down while watching TV and do either of those…how was I supposed to know?? I started with the intent to change my body and this is exactly what has happened. I became committed to doing something I actually hated(this extreme workout). The split jumps, the squats, and the rowing are all things I still have to force myself to do to this day. (Just being honest!) On the contrary,  I have become faster, lost some weight, lost some inches and have changed my confidence level beyond words. I have a frequent habit in my life to start something and not commit if I don’t like it. This workout regimen helps me to overcome this barrier I sometimes set in my mind. We’re not always going to like the things that make us better, it’s a fact. Simple as that.

I am doing this 60 day challenge as a commitment to be better. My passion for life is not just about food and nutrition but about being better than we were yesterday. It’s so easy to make an excuse and get stuck in our ways because it’s easy (trust me, I am guilty) but where is the growth and reward in that? My intent for the next 2 months is to step up my game. I want to be fit and I want to be full of muscle. I want others to know that No- it’s not easy to get in shape and look great  but the easiest things DON’T TEACH US ANYTHING. I want a six pack, let’s get real! I will post an after picture June 1 so watch out! This will be a before and after from May 2012 to May 2013. I am proud of myself for staying committed and changing my body and mindset over the last 365 days. It’s not always easy, and I don’t always want to wake up at 6 AM to workout but I can definitely say I never leave and feel like I shouldn’t have come to the workout. It’s commitment, lifestyle and making my health a priority. What are you going to do in the next 60 days to change your life??

THE 60 DAY CHALLENGE

As we start our “60 Day’s to Summer Chall…enge” is imperative that we are setting ourselves up for success. One of the biggest ways we do that is by Setting Clear Expectations not just for ourselves but also those we surround ourselves with most. Here are a few questions to ask yourself in order to reach your goal over the next 60 days.

1. What are you willing to give up to be successful?

2. What are you willing to add in to be successful?

3. Who are going to ask for extra help, support, and accountability to be successful? When you let others know what you need and what you are trying to accomplish they will either support you or leave you alone. In either case both will be beneficial.

4. What are your “Non-Negotiables”? No matter what the circumstances, what are the things you WILL get done everyday in order to take a step closer to reaching your goal.

5. WHY is this important to you? “If it is important enough you will find a way, if it is not you will find an excuse” KNOW YOUR WHY!

Good luck!!!! When you know better, you DO better!

 

Hello Spring.

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Couldn’t have asked for better weather this week. Between the busy schedule that seems to occupy my time I was able to catch a couple UV rays, good workouts and a great girls dinner earlier this week. My favorite part about this time of year is that the weather is getting warmer, the flowers start blooming and people seem to overall be in better moods. (Minus the time change and having to get up for those early workouts) All is good in my world. I did some reflecting this week- we always hear about making better choices, or doing the right thing and sometimes it can be a bit overwhelming…at least for me anyway. Sometimes I get fixated on one thing that someone said or made me feel instead of focusing all of my enerygy on what there is to be grateful for. Speaking of grateful, I am beyond thankful at the response for my blog newtritionsavvysarah. For the last couple of years I have always dreamed of reaching people in a realistic way so they would/will want to make changes. Whether it’s eating better, feeling better, changing your perspective or simply impacting someone else’s life because you are you. Thank you for constantly reaching out and reassuring me that you value my opinion and trust me enough to seek my help.  I think more often than not when we seek perfection in life when trying to be “healthy” in all aspects of our life and we miss the greater lesson to be learned along the journey. It’s exactly that- a journey. Progession happens over time not over night.  As we enter the weekend and week ahead, I am vowing to myself to keep only good people in my life and make some better choices. You choose who you allow to effect you and sometimes it’s just not worth it. Do your best, try a little harder and make someone feel special. Have a great weekend everyone!

Crazy For Oats.

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TGIF! As the week is winding down I finally have a chance to sit at the computer and devote some effort to my blog. Between classes, working out and work it seems there is just not enough time in the day. Does anyone else feel this way? Thought so. I have been asked a lot in the last couple of weeks about my diet routine and what exactly it is that I eat. I answer, “food?” haha. In all seriousness, I think when people think of healthy they think of getting rid of everything in their diet that they love that is not exactly good for you. Ideally, yes. Reality? No. This isn’t possible, at least the way I see it. I most definitely believe that your body knows when it’s feeling really good and not so great. If you work out, eat real food (non processed/short shelf life) and keep your mind right- chances are you are feeling pretty awesome. If you have the occasional night out, few drinks here and a few drinks there, and resort to unhealthy food as a result of drinking (we have all done this), chances are you are feeling not so awesome. I want you all to know that I eat REAL, unprocessed, organic (when possible) food. This is by choice, not chance. I enjoy it, I feel better because of it, and I have even lost weight in the last year from being healthier than the “healthy” I was before. Eating better doesn’t have to be a dreadful process. For me, it’s a constantly changing. Often, I get stuck on my favorite foods and then have to remember to incorporate the other foods in the pantry/fridge. Find the foods that you love and switch things around so that you enjoy it.

Right now I am hooked on Steel Cut Oats. I used to be a victim of the Quaker Oats oatmeal loaded with sugar and who knows what else, but after discovering these plain oats there is no turning back. They take about 15 minutes to make. You boil a pot of water, throw in the oats, add some cinnamon and stir consitently until the oats become thick. You can add a little fruit, agave, ground flax, chia seeds, and anything else that you love. They are SO good. If you aren’t convinced come to my house and I will make for you. 🙂

Benefits:

Cinnamon: Sedative for smooth muscle, circulatory stimulant, digestant, diuretic, antibiotic and reduces type 2 diabetes.

Steel Cut Oats: A diet that includes oats may decrease your risk of cardiovascular disease, diabetes, hypertension and obesity. This is also a great source for fiber.

You Want Me To Juice Whaaaaaat??

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Do you think green juice is the only juice that is healthy? Well, it’s false. Although it is true that green veggies provide many nutrients we can also benefit from other fruits and veggies as well. If you are just getting started with juicing, or have picky eaters in your family- or children that won’t drink their vegetables, this may be a great place to start.

{Keep In Mind}

You can always add a green or two such as kale, chard, collards, or dark green lettuce and no one will even know it’s there. OR you can even add some spinach and parsley and people won’t taste a thing. Have fun with this….these are yummy!

Moraccan Beet

  • 1 small bunch of mint
  • 1 dark lettuce leaf
  • 1 beet (boiled), with leaves
  • 1 cucumber, peeled if not organic
  • 1 lemon, peeled if not organic

(serves 1)

Hawaiian Breeze

  • 1 orange
  • 1/4 fresh pineapple, peeled if not organic
  • 1/2 cup coconut water

(pour into glass and serve with ice, serves 1)

Lemon-Lime-Blueberry Refresher

  • 1 cucumber, peeled if not organic
  • 1 apple
  • 1 cup blueberries (fresh preferred, if frozen-thaw)
  • 1/2 lemon, peeled if not organic
  • 1/2 lime, peeled if not organic

(served chilled, serves 1)

Pink Lemonade Sparkler

  • 2 apples (green preferred)
  • 1 lemon, peeled if not organic
  • 1/4 beet with leaves
  • 1 cup chilled sparkling water

(juice all ingredients and stir in sparkling water- pour into glass, served chilled. serves 1-2)

Razz and Spazz

  • 1 apple
  • 1 cup rasberries, fresh or thawed if frozen
  • 1/2 cucumber, peeled if not organic
  • 1/4 cup fresh mint leaves

(start with raspberries then apple, cucumber & mint, served chilled, serves 1)

{Benefits of Fruit}

  1. Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.
  2. Fruits provide plenty of soluble dietary fiber, which helps to ward of cholesterol and fats from the body and to get relief from constipation as well.
  3. Fruits contain many anti-oxidants like poly-phenolic flavonoids, vitamin-C, and anthocyanins.These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, andsecondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant value, which is something measured by their “Oxygen Radical Absorbent Capacity” or (ORAC).
  4. Anthocyanins are flavonoid category of poly-phenolic compounds found in some “blue-fruits” like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. These pigments tend to concentrate just underneath the skin.
  5. Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants, which helps the body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs. Their overall benefits are manifold! Fruit nutrition benefits are infinite! You are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)…etc., and the list of fruit nutrition benefits never ends!

Important Note: You can add superfoods to ANY smoothie such as chia seeds, flax seeds, and spirulina.

While these juice blends might be tasty- remember fruits contain too much sugar. Try and add greens to every drink to get the most benefit!  80/20 Rule.  A juicing diet should consist of the 80/20 rule. This rule means 80% Alkalizing food and 20% Acidifying food. A normal pH should be between 7.35-7.45. A pH level below 7.0 indicates an acidic forming diet and above 7.0 is Alkaline. You can find a list of Acid/Alkalizing foods here

Sayonara 2012.

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Say Whatttt?? 3 days until the New Year! I feel like the older I get each year just speeds up faster and faster. What I wouldn’t do to be a kid again and have no concept of time OR I could just live my life now. I am not usually one to set NY resolutions because I think the entire year should be dedicated to kicking things off that bucket list. When I look back at 2012 I am pretty pleased with the way it turned out. Mid year I did in fact set some goals that were to be achieved by the end of the year (thanks to FNS). Some people hear goals and think it’s lame, but how are you supposed to remember everything you want to achieve in a day, month or year? I don’t know about you but I always tell myself I will remember and a day later I am stuck thinking, “what was that thing again??” Sound familiar? A couple of my goals were to start Newtritionsavvysarah (check), get 200 likes on my FB page (almost check…I am 8 away), stop spending so much money (check) and be consistent with my workouts (check). I can’t tell you how good it feels to set your mind to something and absorb all that comes as a result of putting the thought into the universe. It’s like buying a new car and then suddenly realizing everyone already has that car! Funny, right?? And SO true! 2012 has also brought many new people in my life. Some of these people provide encouragemt while others provide accountability and push me to be a better person for myself and this journey of inspiring others to live a better life. There are two specific things I have learned this year ( I knew it, but know I reallllly know it). First- that you can’t blame anyone else for where you are at in your life. If you don’t like something change it. If you can’t change it, change your attitude. You’ll be surprised when you stop thinking that the world owes you anything. Second, if you want to preach to others you can talk all you want, but living the life you preach is what will teach more than anything. Accountability was my main focus for this year and I feel quite successful when I think of mine. I think of it as the domino effect. When you acknowledge and better one aspect of your life it is inevitable that other areas will not only surface but improve as well.

With the fast approach of 2013 take a second to think of the things you really enjoyed about the last year and also the “not so much”. Ask yourself how (not why) they happened and if there is any sort of pattern that can be changed. I know what I need to work on and recognizing is the first step. Enjoy this last weekend of the year! Happy Almost New Year!

*I do not own the rights to any of these photos.

Don’t Just Read About it…Be About it!

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Looking for a new book to curl up and read during your time off this next week? Here are a few of my go-to’s when it comes to anything health/diet related. Dr. Gillian McKeith is a well known nutritionist and the author of You are What You Eat/YAWYE Cookbook. She gives simple advice, provides a jump start plan and allows you to see results with just a few simple changes. She provides answers to the common problems many people have: IBS, eczema, athsma, bloating, inflammation, menopause, stress, sugar addiction, overweight, wheat allergy etc. If you think it’s easier to suffer from these than to change- you are wrong! Look no further….it’s time to get healthy! The book Crazy Sexy Diet is about Kriss Carr and her battle with cancer. She was diagnosed with a rare form of cancer called Epithelioid hemangioendothelioma (EHE) at age 31. With this kind of wake up call she chose to clean up her diet and make some changes such as juicing, and feeding her body with only real foods which in turn leads to proper nutrition. She is now living and thriving with stage 4 cancer. This is living proof that if you change your lifestyle amazing results can occur. You can find out more about this type of cancer here as well as more about Kris Carr here.

I provided the links to these books on Amazon below. There are many more books that I can’t wait to post about, after all knowledge and sharing is the first step to getting healthier. Actually, I take that back. Wanting to be healthier is the first step! I would like to emphasize that I don’t believe in any sort of diet or trend. If they worked, people wouldn’t have to try the next best thing after losing and gaining twice the weight back. Living your life and what works for you is what will get you healthy. If you don’t see changes, you need to change it up. Simple as that. Let me know if I can help in any way. Happy Reading!

You Are What You Eat

You Are What You Eat Cookbook

The China Study

The Sprouted Kitchen

Crazy Sexy Diet

Insta-Life.

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1.White Beans for delish WB soup!/ 2. Amazing Rainbow through the clouds.

3. Khloe enjoying a lazy sunday. / 4. Celery, Carrots, Onions- the best start to any meal.

5. Some QT with my niece Sydney. / 6. Khloe- 1 year later.

7. Berries w/ granola (breakfast) 8. Ahi Tuna @ Dry Creek Grill.

9. + 10. Enjoying the amazing colors of fall. #itsthelittlethings.

It’s Friday…my second favorite day of the week! What’s my first? Monday, because it’s a fresh start to get things done. I was a little under the weather this last week- not fully sick but just had a lingering cough. Happy to report it’s gone! Here are a couple of pictures that I posted on instagram since last Friday. There was so much rain, which means pretty rainbows, cooking, exercising and of course celebrating bringing my puppy Khloe home 1 year ago yesterday! I have made it a goal the month of December to cut out eating out as much (after the above pic haha), not only to save money but reep the benefits of upping my workouts and seeing results. I know this can be a struggle for people who have lack of time, but with a little bit of planning you set yourself up for success. It’s almost the new year which means new goals. Hard to believe! Some of mine will include financial, carreer direction and stepping up my workouts! Hope you all have a great weekend- get some sunshine, visit a local farmers market and RELAX! We all need a little more of that.

Learn. Grow. Change.

Kind words

As the last month of the year has arrived, I have enjoyed taking the time to reflect back on this year and write down many great things I have accomplished as well as things I could have done better. I think sometimes we get caught in the cycle of life; work, school, kids, relationships and just the everyday busy that we create for ourselves and we tend to make up excuses as to why we can’t be better or choose to not to. At some point, we have to stop and be grateful and appreciate everyday we were able to wake up and say good morning and serve a purpose. Gratefulness can be anything: thankful to workout, eat, grocery shop, share my opinion, have a job, have a house, and have the opportunity to learn. For me, life is all about progress not perfection. If you are striving it means you are improving and growing to be a better person. Take some time to reflect on the last year and even better get excited for what IS in store for the next one! You are your thoughts, so think GREAT ones. Happy December!