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Nutrition

Dr. Alan Mandel shares some interesting about #VitaminD in this video. Please watch here https://youtu.be/6TilqdPb-FI

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Breakfast and lunch are covered here!

Check out shoptophealth.com for supplements and vitamins!

Meal prep for the week

This is literally the easiest thing to make: breakfast burritos

4 eggs

Half a turkey sausage

Black beans

½ cup of cheese

Salsa

Made 10 freezer burritos and I like to pop mines in the oven while getting ready, but you can put it in the microwave as well.

For lunch I made a copycat version of the Starbucks pb&j bistro box

Whole wheat bread

Creamy peanut butter

Grape jelly

Red apples (I believe they’re called gala apples)

Baby carrots

I’ll probably take a picture of mines tomorrow and post it. I don’t like my bread cold, so that’s why I’m not prepping that and it’s super easy to make.

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self care tips

This is the collection of things I do when I’m feeling overwhelmingly anxious and/or depressed. I thought I’d share in case anyone else finds them helpful.

fill a clean glass with water and drink it all. don’t chug, but don’t set the glass down until it is empty. refill the glass and keep it close to drink for the rest of the morning/afternoon/evening.

make your bed. everything will feel a bit cleaner. while you’re at it, put all your dirty clothes in a basket or the laundry room. you don’t have to wash them, just get them put away. 

take a cool shower. wash your face. put on clean, comfortable clothes.

open a window if possible. if not, open the blinds.

stretch, do some yoga, do a full blown work out if you want. 

don’t forget to drink your water.

when you need a break, make something. write a story, draw a picture, bake some banana bread. do something that doesn’t take a long time but you enjoy. now you’re having fun and being productive.

stay away from screens when possible. give your eyes a break.

lie down somewhere quiet in a savasana pose. if you have trouble clearing your mind, think of something that makes you really happy. don’t stop until you can’t help but smile.

remember that everything changes. everything passes. everything will be okay.

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Its Friday! We wanted to share a little #motivation going into the #weekend! Comment down below and tell us your weekend #plans or #goals!

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Current protein family! I’m really liking the supplements I have now.