Mental Health Moment #8- Inspiration Board

Hello lovelies and happy hump day! Hope you all are having a fabulous week so far and if you’re not, keep your head up, it’ll get better I promise. For today’s post, I thought I would share some of the quotes that I turn to on days where I’m feeling blah or even just a little less than happy. I’m always adding to my photo album on my phone and find myself flipping through these photos when I need a little pick me up and I hope they can do the same for you!

Sending lots of love and positive vibes your way xx

Mental Health Moment #1- Turn It Around

For my first Mental Health Minute, I want to talk about how to make a bad day just a little less bad. Whether you’re struggling with something small or big, everyone has those days where the shit (excuse my French) just hits the fan and you feel like there’s nothing you can do but just lay there. But today’s post is going to be all my little tips and tricks to making your day just a tiny bit better, because on most days that’s all you really need. A lot of these are going to seem really obvious, but when I’m in a mood these basic things are often what I forget about the most. I hope you enjoy this post and are excited for more Mental Health Minutes to come!

  1. Surround yourself with positivity- If there are people in your life who are feeding your negativity, get away from them. Choose to be around and spend time with people who lift you up and make you feel good about yourself. During times like these you have to be a little bit selfish and acknowledge who YOU need to be around at that time.
  2. Make a countdown calendar- One thing that I’ve done this year is to keep a countdown, I’ve been using the app Event Ticker, to all the exciting things coming up. When I’m having a day, I’ll go into my calendar and remind myself of the fun things I have planned for the future. It’s an easy way to remind myself of all the good things I have going on.
  3. Treat yourself- Open your computer, go to your favorite store and buy yourself something you’ve been wanting, big or small. Buying something online is such a small thing that always makes me even just a little happier. It doesn’t have to be a big purchase or investment, just something small will always do the trick. But knowing that I have something on the way to my mailbox always makes me excited.
  4. Reach out to someone you haven’t talked to in a while- If I’m having a bad day or feeling weird, reaching out to someone who I haven’t talked to in a while makes me feel so much better. It’s a way for me to disconnect from the “now” and to remember something positive about the past. Whether it’s just a Snapchat or a longer facetime call, it’s always something that can create positivity in m day.
  5. Pamper yourself- I’m a huge believer in self-care and me time, and that’s especially true on a bad day. If you’re short on time, even just throwing on a face mask for 15 minutes and chilling for a second can make a huge difference. But if there’s a little more time, go through a full pamper routine. Relax, make yourself feel better and just disconnect from everything for a bit. Taking time to just breathe and not think about anything else can change your mindset tremendously.
  6. Take a work/school break- I know this may sound impossible, but remember that your mental health should come before anything else. If you have the ability to leave work or school a little early to take some time for yourself, take it. If you don’t, give yourself some space from your work or homework at the end of the day. When you get home, give yourself 30 minutes to do something you like to disconnect yourself from work. Watch an episode of your favorite show, take a bath or hang out with friends. Giving yourself space from the stressful things in your life, even if it’s just a little bit, can refresh your mind.
  7. Do something nice- I’m a true believe that what goes around comes around. If you’re looking for some good in your life, start with yourself. Reach out to someone in need, send someone an appreciation card, buy a meal for someone on the streets, any small gesture that can help lift someone else’s day is almost guaranteed to make you feel better too. And besides, the world is always in need of some good.

Sending out love and good vibes xx

Prosciutto Wrapped Grilled Figs- Recipe

This recipe is one of my favorites to make during the summer. It’s everything you want in a few bites. Salty, sweet, bitter, sour. All you need are some good figs, honey, prosciutto, balsamic vinegar and pepper. Read more down below to find out how to make this super easy yet delicious summer dish. Enjoy!

  1. Wash your figs lightly and then cut them in half, longways.
  2. Brush the inside of the halves with a little bit of honey, just enough to cover it all.
  3. Put the figs in a pan with a little bit of butter and cook on medium for about 8 minutes, or until the honey begins to caramelize.
  4. Once the figs are cooked, let them cool for about 10 minutes then wrap each half in one piece of prosciutto.
  5. Right before serving, drizzle a tad of balsamic and crack a bit of pepper over the top and your summer appetizer is all good to go.

My Newest Adventure- The Beach Bum Lifestyle Program

For those of you who follow me on Instagram (@swimeatlove), I announced a couple of weeks ago that I had joined the Beach Bum Lifestyle Program team as their newest ambassador. After discovering their Instagram account and website, I immediately fell in love. I was amazed at how similar their goals and passions are to mine. The BB Program isn’t a crash course on dieting or a 10 day fix to get your ideal body, but it truly is a community of amazing, inspiring ladies who are all striving to become the best versions of themselves they can possible be.

The Beach Bum Mission:

“You’ve tried every cleanse, fitness, and nutrition program out there and have come up short in being able to maintain your results. Look no further babe, we’ve got you covered! We’re here to provide you with the tools you need to feel and look your best for life! Re-energize, get fit, show yourself so much love, and stay accountable… in a way that feels easy, and oh-so-good!
This program encompasses the nutrition, beauty, friendship, inspiration, joy, and all of the things that give you an unmistakable glow!”

Looking to take what I do to the next level, I thought that joining the team would be the perfect next step. With my goal to inspire and motivate as many people as possible to live a happier and healthier life, I felt that Beach Bum gave me the perfect platform to connect with so many more amazing people. As time goes on, I hope working with Beach Bum gives me the platform to reach out and connect with so many different people.

One of the cool parts about this program is their partnership with Usana. Usana makes everything from shakes and supplements, to an amazing skincare line (Celavie). I’ve started on the Beach Bum Kit, consisting of cellsentials (supplements) and their Nutrimeal shakes, along with the Celavie skincare products. I have loved everything about using the products and the way it makes me feel. It’s a great way to supplement the life I am living.

If you are interested in being part of the Beach Bum program/community or are interesting in trying out some of the Usana products, please feel free to reach out to me however you feel comfortable. And if you are looking to do some shopping online by yourself, save 10% by using the code: aime10. I’m excited to begin this new, crazy adventure and look forward to sharing more with you as time goes on.

Links:

My Beach Bum/Usana code (save money!): aime10

My Beach Bum/Usana website: aimefukada.usana.com

The Beach Bum Lifestyle Program website: http://www.beachbumlifestyleprogram.com/

The Beach Bum Lifestyle Program IG: https://www.instagram.com/beachbumlifestyleprogram/?hl=en

The Beach Bum Lifestyle Program FB: https://www.facebook.com/beachbumlifestyleprogram/

Usana website: https://www.usana.com/ux/dotcom/#!/en-US/home

#fitgirllife: Healthy Snacks

One of the things I’m asked a lot is how I snack. People tend to think of snacking as a bad thing; chips, chocolate bars and cookies. However, I think snacking is the key to eating clean. If you cut back your main meal portions, you can fill up with healthy snacks between instead. This keeps you from overeating and from limiting spikes in your sugar level. Snacks don’t have to be unhealthy, in fact there are so many ways that you can make snacking healthy and fun! Here are some of my favorite healthy snacks:

  1. Cuckoo for Coconuts Trail Mix (Trader Joe’s): This trail mix is my current favorite snack. It comes in small snack sized bags, so it’s already portioned for you. It has toasted almonds, coconut praline cashews, coconut dark chocolate cups and toasted coconut. It really satisfies a sweet tooth and is super filling for such a small amount. (https://www.amazon.com/Trader-Joes-Cuckoo-Coconut-Individual/dp/B01N1UFCKN)
  2. Mamma Chia: These chia squeeze drinks come in all sorts of flavors and are super easy to grab on the go. They will fill you up and can even go in place of breakfast (especially if you’re in a rush). (https://www.amazon.com/Mamma-Chia-Squeeze-Vitality-Blackberry/dp/B00DOO7AY8/ref=sr_1_3_s_it?s=grocery&ie=UTF8&qid=1493189084&sr=1-3&keywords=mamma%2Bchia&th=1)
  3. Fresh popcorn: For some reason it took me 17 years to realize that instead of buying super salty popcorn from a box, I can buy a bag of kernels (which is cheaper btw) and pop them myself. My favorite flavorings are coconut oil and a little bit of honey, or chili powder, garlic powder and a little bit of salt. (https://www.amazon.com/Jolly-Time-Yellow-Popcorn-Kernels/dp/B0077USTMM/ref=sr_1_14_s_it?s=grocery&ie=UTF8&qid=1493189159&sr=1-14&keywords=popcorn+kernels)
  4. Peanut butter on… EVERYTHING: Peanut butter is one of those foods that seem to go with literally anything. Carrot sticks, crackers, apple slices, rice crackers, everything! Peanut butter is super filling and also filled with tons of protein, so I usually just have 2 tablespoons of peanut butter with one of the things listed above and I’m set for a good 2 hours. (https://www.amazon.com/Trader-Joes-Unsalted-Unblanched-Peanuts/dp/B00I4FAPPS/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1493189192&sr=1-1&keywords=trader+joe%27s+peanut+butter)
  5. Leftovers: Believe it or not, sometimes leftovers make the best snacks. We usually always have some leftover pasta, chicken, rice or beef, so I just go to the fridge to portion out a little to eat as a snack. You don’t need a big amount, you just need a little to go a long way.

What are your healthy snacks? Comment them down below to share:)

#fitgirllife: Healthy Habits

Throughout my journey to self-love and acceptance, I’ve found that it’s super important to set habits that make it easier to being healthier over, both physically and mentally.

Habit #1: Drink lots and lots of water. I always have a 24 oz. water bottle with me, and make sure to drink around 1 full bottle for each 2 hour swim practice (I swim twice a day). In addition to that, I drink about 3 full bottles (75 oz.) during the school day. During dinner, I drink about 1 glass of water and 1 glass of unsweetened iced tea (currently obsessed with Tazo iced passion tea). One really helpful habit I’ve started to do is to drink about 1/2 cup of water before I eat. This helps to ensure that you don’t overeat. Something I’d do more of if I didn’t swim early in the mornings is to drink 1 full glass of water first thing in the morning. This just makes sure that you replenish the water and electrolytes you lose while asleep. The most useful thing anyone’s ever told me was that water is to your organs what oil is to your bike chains, helps everything fun smoothly.

Habit #2: Prioritize movement. Make sure that you get moving at every single day. That doesn’t mean that you have to go on a long run or spend an hour in the gym, get creative. Whether it’s taking your dog on a walk, take the stairs, or doing a short yoga routine at home, you will feel so much better once you’ve broken a sweat. Find a routine that works for you and fits your schedule. If you’re busy, sneak in 3 five minute workouts during your breaks, if you aren’t feeling too well, do a low intensity yoga routine, just as long as you get moving.

Habit #3: Eat multiple smaller meals throughout the day. For the past 3 years, I’ve been eating about 6 smaller meals throughout the day and I find that I don’t get that sluggish feeling I do when I’m really full and that I have more energy during the day. This is really easy when I’m at school since it works perfectly with my school schedule. My biggest meal is typically dinner (which is right after practice so I’m usually super hungry) and we usually have lots of meat, veggies and rice or pasta. For breakfast my go-to is granola with yoghurt which fills me up after morning practice. During the day I like to snack on cut fruit, peanut butter, pretzels, rice crackers and cut veggies.

Habit #4: Stock up on healthy snacks. When I’m at home for a long period of time doing homework or just sitting watching TV, I never have the energy to make myself a healthy snack, so instead of keeping easy-to-reach bags of chips of cookies around, stock up on healthy rice crackers, natural peanut butter, protein bars or chia drinks that are easy to grab when you have the munchies. If you have a sweet tooth, bake a batch of healthy coconut cookies or chocolate banana muffins for the week to grab whenever you want a sweet treat.

Habit #5: Find time to pamper yourself. My favorite ways to treat myself are to do my nails, put on a face mask (I use the Freeman Beauty masks, Indian Healing Clay and Lush masks), do a deep hair mask or take a bath with a Lush bath bomb. I try to do a combo of about 3 of those every week and I feel that it just rejuvenates me and makes me feel special. About once a month I do a full-out at home spa session where I take a bath, while I have a hair and face mask on watching my favorite shows. Then I get out and use my favorite lotion all over my body and do my nails in my room with candles lit. It’s important to take the time to pamper yourself, especially with such a hectic school or work schedule.

Habit #6: Meditate. This may sound a little hippie-ish, that’s what I thought when someone first told me about this, but it’s totally not! Since I don’t know how to meditate on my own, I found an app that has different types of meditations you can listen to. It’s called InSight Timer and it’s FREE! I use one when I’m going to sleep (sometimes) that lasts for about 18 minutes. I don’t do this every night, but I find that when I do, I sleep so much better.

Challenge yourself to add a new healthy habit to your routine, whether it’s one of these or something you come up with yourself. Your body and mind will thank you!

 

2017, Make It Count!

New year, new you, but what does that really mean? The most common new years resolution is to work out more/eat better and everything else along those lines. The most common thing to happen after about a week into the new year is for that resolution to be broken. People usually set expectations that are too high for themselves, “I’m gonna cut out all carbs and sugar” “I’m gonna work out everyday for an hour”. If you are someone who never worried about your diet or never worked out consistently before, chances are those aren’t going to go too well for you. But I have good news! If your resolution has anything to do with the one’s I mentioned about, just tweak it a little to make your life a lot easier. Your new resolution is: to live a healthier life. Now that you’ve changed it just a little, here are my tips to get your resolution to stick throughout the whole year!

  1. Get moving. It doesn’t have to be an intense workout everyday, but figure out some way to make moving fun for you. Take your dog for a longer walk/jog, join a group fitness class at your local gym, go hiking or turn a beach trip into a workout by paddle boarding. If you struggle to find motivation to get moving at the end of the day, try waking up just a little bit earlier and do it in the morning. It will give you an extra boost throughout the day. Make moving fun!
  2. Don’t diet, but make simple switches in your diet. Switch out white flour with quinoa or chickpea flour. Replace sugary soda’s with soda water and frozen fruit. Eat smaller meals more frequently throughout the day, and NEVER skip breakfast. Diets never last, but these smaller changes you make will last you a lifetime.
  3. Drink a lot of water. The worst thing you can do for yourself is to let yourself get dehydrated. When you’re thirsty, it’s too late. You need to keep drinking constantly throughout the day. If you think you’re hungry, your probably thirsty to try drinking a full glass of water first. And if you’re the kind of person who struggles to drink water because you think it’s boring, mix it up with some fruit, vegetables and/or herbs.
  4. Sleep! I cannot stress this enough. Not sleeping enough will un-do all the other things you’ve done to try to be healthy. Personally, I put sleep before almost everything. If I have to skip my homework for that night to get to sleep, I’ll do it. If I can’t make the next morning’s practice because I need to get my minimum amount of sleep, I’ll skip it. And trust me, it pays off. Prioritize sleep before everything else.

These 4 easy switches will help you keep you on track with your new year’s resolution!