Saturday, January 10, 2015

How to Unwind After a Long Day

How to unwind after a long day.....

It's at the end of your day... you just worked long hours in front of a desk, on your feet or even at home taking care of kids and the house.... the day might have felt like it was never ending or was moving way to fast. We all have days that we are glad have come to an end.

When we have days like this we might just want to get home, crawl in bed but this isn't always the best idea because you end up just thinking about your day. Might fall asleep but you will be worried that the next day will be just as long and you wake up with a mind that is already stressed.

We all need more in our lives then work... we need to learn to relax... just take a step back. Even tiny changes can help after a long hard day. Next time you feel like you need a break after your day try some of these ways to help your mind and body relax.

Drink Something Hot

Coffee, tea, hot chocolate or even just warm water with honey, lemon and cinnamon. Breathing in the warm aromas and steam can help open up your sinuses and help you feel refreshed. I love to find a big mug, make myself hot chocolate with milk, grab my soft blanket, then slowly sip as I feel my throat and body being warmed. I instantly feel more relaxed and almost ready for bed.


Journal therapy is a good way to help with a lot of issues in life: relationship, illnesses, stresses. I've found that writing down the days worries or struggles can help you overcome them. Instead of writing you can also doodle and draw to help take your mind away from things. Allowing your hand to flow and get creative helps to bring in clarity.

Listen to Music

Listening to music can be on of the best ways to recuperate after a long day. Certain songs have the ability to transport you back to a specific time and place that nostalgic feeling you get is big enough to overcome any negative thought running through your mind. If you have a song or favorite band that reminds you of happy things, turn it up and let the good tunes play. You can start this on your day home.

Work Out

When ever you have an issue, you should go sweat it out. Even though you might be exhausted and overworked from the day, fitting in a little bit of exercise can actually help you feel less tired. You can sweat out bad toxins and burn away chemicals that are causing stress inside of you. Exercise also releases endorphin that help you feel good about your well-being.

Read a Book

There is nothing better than reading a good book after a long day. You'll realize that after a few minutes, your mind has completely rerouted itself. You are now lost in the pages of the story.

Take a Bath

When taking a bath its important to set up the scene first. Buy some flowers to float the petal in the bath. Get candles and set them up around the edge of the tub and bring them to life. You can even add incense. Creating a perfect atmosphere will make a bath that much more enjoyable. 

Put Away Your Cell Phone

Put it down and leave it be. You may be surprised how much better you feel after disconnecting from the outside world to enjoy your immediate one.

Do Nothing

Sometimes it's better to just sit somewhere and do absolutely nothing. Your body needs a break. You can take this moment and focus on mediating.

Monday, November 17, 2014

Sweet Spinach Smoothie

This spinach smoothie from trainer Harley Pasternak is a favorite. Do not be scared of the green color, this smoothie is sweet. 

Spinach is the main ingredient in this smoothie. In just one serving you will be getting your entire recommended dietary allowance of vitamin A (Vitamin A is great for healthy skin, hair and eyes) and bone-building vitamin K, as well as an impressive amount of essential nutrients like manganese, potassium, and vitamin C. This smoothie is also a good source of protein, making this veggie packed smoothie a smart breakfast choice.

Harley Pasternak Spinach Smoothie Recipe


  • 2 cups spinach leaves
  • 1 ripe pear, peeled, cored, and chopped
  • 15 green or red grapes
  • 6 ounces fat-free plain Greek yogurt
  • 2 tablespoons chopped avocado
  • 2 tablespoons fresh lime juice

In a blender or food processor, combine all the ingredients until blended to the desired consistency.

Nutrition Facts

Serving Size 1(470.8 g)

     Amount Per Serving
Calories 296
Total Fat 8.3g
   Saturated Fat 1.3g
Cholesterol 0mg
Sodium 53mg
Total Carbohydrates 43.6g
   Dietary Fiber 9.4g
   Sugars 20.3g
Protein 16.5g

Saturday, October 11, 2014

Breakfast - Snack Idea ... Peanut Butter Banana Quesadilla

  • 1 8-inch whole wheat tortilla
  • 2 Tbsp natural peanut butter
  • ½ medium banana
  • 1 Tbsp semi-sweet chocolate chips
  1. Spread the peanut butter over the surface of the tortilla.
  2. Slice the banana very thinly and then arrange the slices over half of the tortilla. Sprinkle the chocolate chips over the banana slices and then fold the tortilla in half. (I didn't have chocolate chips so I used white-chocolate chips)
  3. Cook the quesadilla in a skillet over medium-low heat until golden brown and crispy on both sides.
Enjoy with a glass of milk.... 

Thursday, August 28, 2014

Armenian Itch Salad Recipe

Itch Salad 


  • 2 cups fine cracked wheat (bulghur)
  • 1/4 cup corn oil (use as needed)
  • 1 medium onion, chopped
  • 1 bunch of parsley, chopped
  • 3 green onions, chopped
  • 4 tomatoes, chopped
  • 1/2 bunch mint, chopped
  • 1/4 cup olive oil (use to your taste)
  • Juice of 1-2 lemons (use to your taste)
  • 1 Tbs. pepper paste
  • 1 1/2 cups tomato sauce
  • Salt, to taste
  • 1 hot chili pepper, chopped (optional)


  1. Heat the oil in a pan and fry the onion until pale in color. Stir in the cracked wheat (bulghur)
  2. Blend in the tomato sauce, lemon juice and pepper paste and leave aside for 15 minutes until cold.
  3. Add the parsley, green onions, tomatoes, mint, olive oil, and salt. Mix to obtain a soft salad.
  4. Add 1 chopped hot chili pepper to the salad, if you like.

Tuesday, August 26, 2014

Foods You Should Never Buy

Foods You Should Never Buy Again

We are all guilty of purchases items at the grocery store that we all know we shouldn't buy. It isn't healthy but we still do. There are also some items that we buy and never really realized how bad they are for you and here are a few to think about crossing off your grocery list.

Smoked and Cured Meats

Pass on cured meats in any form. They've been linked to cancer, disease, high blood pressure, and migraines. Plus they're packed with artery clogging grease: regulations allow up to 50% of fresh pork susage to be fat.

Blueberry Items

Blueberries are in everything now, from breakfast cereal to muffins, granola bars, and sauces. Turns out that most of the blueberry-flavored items on grocery store shelves don't have a single blueberry. Just artificial blueberry flavor. Buy your own berries and add them to plain cereal for a real health boost.

Multi-grain bread

Multi- grain bread sounds great but are they? Most of them only have a few grains mixed into regular white bread. Check the ingredient list to make sure whole wheat is the first, and main ingredient in any bread. 

Bottled Tea

Store bought bottle iced teas are all sugar, they can have more sugar than soda or even a slice of pie. To save your sugar level and money, brew your own iced tea at home.

Energy Drinks

Energy drinks are very high in sugar and FDA has received numerous reports linking brands like 5 Hour Energy and Monster Energy to heart attacks, convulsion and even death. In place of an energy drink reach for a cup of coffee for your afternoon boost.

White Rice

Skip the refined grains and go for whole; 17% higher risk of diabetes is associated with eating five or more servings of white rice per week, compared to eating white rice less than once a month.

Tuesday, August 19, 2014

Easy Simple Egg Sandwich Breakfast

Simple Egg Sandwich Breakfast

Don't know what to eat in the morning before work, that's fast and healthy? You can try out this egg sandwich that's super easy to do and very healthy.


  • Toast of your choice
  • 1/4 of a tomato, sliced (can be done the night before)
  • hard boiled egg (which can be boiled the night before)
  • Salt and Pepper, to taste


  1. Toast bread
  2. Peel egg
  3. Slice tomato in thin slices and place on the toast fallowed by the egg
  4. Season with salt and pepper and can garnish with mint if you choice
  5. ENJOY!

Thursday, August 7, 2014

Healthy Baked Sweet Potato Chips

Do you love chips?

Have you tried sweet potato chips?

Have to say its amazing!!!!

I can't believe how great they turned out and everyone loved it. I should have made more it was gone before the my guests even arrived...

Baked Sweet Potato Chips


  • 2 organic sweet potatoes
  • 2 Tbsp olive oil
  • 1/4 tsp sea salt (you are able to add any seasoning you like)

  1. Preheat oven to 250 degrees F.
  2. Wash and dry your sweet potatoes and slice them as uniformly thin as possible.
  3. Drizzle olive oil over the sweet potatoes. Then sprinkle with salt (seasoning of your choice)
  4. Lay the sweet potatoes in a single layer on a baking sheet and bake for about 2 hours. Flipping chips once at halfway point to ensure even cooking.
  5. Remove once crisp and golden brown. Some may feel a little tender in the middle but take them out and let them rest for 10 minutes or so to crisp up before sampling.
**Cooking time might be different for all depending on how thin your slices are and on your oven. Keep an eye on the potatoes so you don't burn them.
**You are able to wash the potatoes very well and not peel them or you can go ahead and peel them then cut into thin slices. I choice to peel my potatoes before I slice them.
**Reason why I choice to bake at 250 degrees is because the low temperature helps to bake the chips more evenly.