Healthy Ever After

Mindful or Mindfull

1. conscious or aware of something.
Benefits of being mindful:
  • improves well being
  • improves physical health
  • improves mental health


MINDFUL BREATHING- Saturday 11.19.2016 @ My house

I practice this because I was feeling overwhelmed with my to-do list nearing the end of the semester. With these last couple of weeks I have more group projects to finish than I can handle. Group projects are never actually group projects.. It is so hard to organize everyone to meet and it really becomes too stressful to deal with as the due dates are coming closer. I figured I would breathe it out. I felt instantly more relaxed as I was finished with my last breathing out. Mindful breathing is definitely something that I will practice more often. Even though the problem didn’t go away, I got a handle on it and this technique allowed me to think more clearly.


  • I’m thankful for the guy who told me thank you for holding the door for his family at Peel (often times people forget to say thank you even over simple gestures such as that)
  • Fuzzy socks that keep my feet warm on cold days (like today)
  • Exercise because as cliche as it sounds.. it has been keeping me sane
  • Having a supportive boyfriend who is always willing to talk it out even if I repeat myself 100 times and complain about the same problems over and over again (I overthink and overanalyze everything I’m a girl)
  • My friends coming home this weekend from school for Thanksgiving break (it is always wonderful to start where you left off the last time you saw them)
  • My parents arriving home safe from Florida after being gone for a month.
  • Warm showers and clean water to bathe in (I am truly appreciative, there are so many people who don’t get the luxuries we get)
  • My dog (forever and always the most loyal best friend)

I feel better after writing down all the things that I am appreciative of. All these things to appreciate in one day can make a lifetime of happiness. Sometimes it’s hard to remember all the good things in life, and you over see the things you have that others don’t (and how great you really have it). Some days it may seem like everything is falling down, but if you can make a list of the things you are appreciative of daily, I promise life isn’t that bad.

MINDFUL OBSERVATION- Sunday 11.20.2016 @ My house, the rosebush by my families mailbox.

This rosebush is from my uncles funeral many years ago. It’s not blooming this time of year, it looks naked, it doesn’t have any flowers bloomed on it that move when the wind blows, looks like a bunch of sticks bundled together, but it still gives me a comforting feeling anyway. Even though it can look ugly during this season I know it will be bloom again- same with death, even though everything looks ugly at the time  you will see how it gets better and more beautiful.



Relationshit -> Relationship

I truly believe that not having confidence in yourself then your relationship is going to turn to shit. I think that you need to have confidence in yourself for you and other people to see. Without having confidence other people may not have the respect for you that you deserve, you may not know when to walk away if your relationship is detrimental to your overall health, or you may just be deteriorating your relationship with your insecurities. There is a fine line between confidence and cocky though. You can’t treat yourself like royalty and like you are better than anyone else, but do know your self worth and have confidence that you are great.

The five most important characteristics I look for when choosing a relationship are- honesty, fun, intelligent, driven, and physical attraction.

Without honesty your relationship isn’t going to work out. You don’t want your relationship to be sitting on lies- whether it be you are lying to social media about how happy you are, or you are lying to each other about what you are doing. When in a relationship you are working as a team, not against each other. Don’t cause trust issues over a silly lie either. Just be honest to yourself and others with where you are in your relationship, be honest about your views, be honest about everything. I would never want to be in a relationship and come out of it thinking that all was a lie. Honesty is key to a relationship, with honesty comes loyalty!

Fun- YOU ONLY LIVE ONCE. You truly only have one life to live and that is SO SCARY. It doesn’t matter if you are in a long term or short term relationship with someone, make memories! Go out and do things. Take pictures. Laugh together. Go for bike rides. Go on hikes. Go to concerts. Go to dinner. Travel. Make memories that you can share with each other and other people. I feel like Cam (my boyfriend) and I constantly always have something fun planned that we are looking forward to. Having fun is my goal in life, if I am having fun then I have truly lived.

Intelligent- I don’t want someone who is stupid. That sounds so harsh but I don’t. I want to have conversations with you about politics, and the future, and school, and your plans, intellectual conversations about the freaking krebs cycle. I just want to have a conversation with you where I am learning new things and you are learning things from me (that you understand, not things that you sit there and pretend you understand) Being dumb is not cute! You can help yourself so PLEASE help yourself!

Driven- I think having a worth ethic is so attractive. WANT to better yourself and WORK to better yourself. You can always move up the ladder, always. Do things to make something of yourself without it just getting handed to you. Be driven to be smarter, to be more fit, to be more intelligent, to be more of yourself for yourself. Being the best you can be should be a goal for yourself and you have to be driven to achieve your goal. Have high expectations of yourself because you can do wonderful things.

Physical attraction- This does not mean that I am shallow. I want someone who I am physically attracted to, and the traits above also play a huge role. I want someone who presents themselves in a nice way.

okay I’m going to add one more, BE KIND- one time my boyfriend cancelled our plans because he forgot he told his grandma he would take her to church AND HOW COULD I EVEN BE MAD. I went to church with them also. Even though I had been looking forward to our plans he over scheduled himself and that’s okay. I want someone with manners, who is nice to people, and who is truly a delight to have around.

I think that some opposite traits do attract. Like some people date their polar opposite of them and that’s fine, they’re balanced out.  I think that my boyfriend and I are a lot alike with our personality traits, our goals in life, how caring we both are towards each other and other people. We work really well as a team, as we should. We do have different characteristics though but nothing that would steer us away from being unattracted to each other. We have different hobbies, where as he likes to golf I am a horrible golfer and get stressed out. Or where I like to be independent he likes for me to go with him to run errands. Knowing that we can do things separately and we are two individuals is what makes what we have work.


“The road to success and the road to failure are almost exactly the same.”

— Colin R. Davis

This is important to me because I have changed my major from dental to health education and I felt like I completely failed myself. I knew I wasn’t happy and I knew that it wasn’t what I wanted to do. I knew I wasn’t a failure but it was so hard not to feel that way. Especially with knowing I have two years left and my graduating class was supposed to be 2016. That’s a hard decision to feel confident in and I think this quote helped me see that it was okay.

This relates to my future goals because you can feel like you are failing the whole time and then come out and be successful. To me success is being happy with your career, making good money, liking your work environment and your coworkers. You may have to make multiple changes in your education, career choice, work environments, or even the place you live to be happy with your career choice. Even if the whole time you feel like you are failing, the road to success and the road to failure are closely related that you are more than likely turning something into success without even realizing it.

What Does Success Look Like To You?


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I can and I will

In 5 years I would like to see myself graduated. Maybe by this time I will think about furthering my education- either through an accelerated program, or masters program. I hope to be happily engaged, have bought a house, own a car with MY name on the title. I hope to be healthy and fit. Have 3 dogs. Planning my wedding. Have a job with a solid income and working a job that I enjoy. I would still like to live locally. I am from around here and this place is comfortable to me. Although I do not want to stay here forever I do think that 5 years is just too soon for me to leave. I hope to travel a lot. I hope to go skydiving again in a different country. I would like to try new experiences such as scuba diving and bungee jumping. I hope in 5 years I get to go back to my favorite vacation spot which is the Great Exuma Island in the Bahamas.

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.  So throw off the bowlines.  Sail away from the safe harbor.  Catch the trade winds in your sails.  Explore.  Dream.  Discover.”  –Mark Twain

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25 Simple Ways to Motivate Yourself

6 Ways to Motivate Yourself to Succeed




Sleep is very important to daily functions and overall wellness.

Why is sleep important to you?

Sleep is important to me because without an adequate amount of sleep I physically cannot function throughout the day. I am crabby, I’m unaware, I’m unfocused. I feel like my day is completely thrown off if I am lacking sleep.

Do you think that sleep should take priority over things such as work or school?

I think there should definitely be a balance. Not that one should be a priority over the other, but without a proper sleep schedule your work ethic isn’t going to be 100% and your input into your school work is going to slack. I think that work and school (mainly school) shouldn’t cut into your sleep schedule.

Discuss some of the common barriers that people may have to getting enough sleep and how they can fix those problems.

Cell phones-put your phone on your night stand, on silent, rather than sleeping with it in your bed.

Social media- don’t have your phone on your face for 15 minutes before bed with the bright light because it will make you not as tired.

Sleep with the TV off- so you aren’t waking up thinking someone is talking to you

Go to the restroom before you fall asleep so you aren’t interrupting your sleep by getting up in the middle of the night.

Time manage- we have busy lives, make sure to get your things done ahead of time so you are not up all night meeting due dates.

Do you think naps are something that people should do on a daily basis or only certain days?

I don’t think that a nap should be a daily thing. I think getting the right amount of sleep every night should be priority. Although, if you don’t get 8 hours or if you are up all night doing an assignment/studying I do think a nap is necessary. Or if you are feeling ill or need a quick recovery then take a nap, but don’t let it take up 3 hours of your day.

Scary Ways Technology Affects Your Sleep

“The average sleep requirement for college students is well over eight hours, and the majority of students would fall within the range of this value plus or minus one hour. If this amount is not obtained, a sleep debt is created. All lost sleep accumulates progressively as a larger and larger sleep indebtedness.”


3 day food journal reflection

I strive to have an overall balanced diet. Although, I do remember that I am a college student and I do remember to treat myself and act as if I’m a college student. I more so eat very well throughout the week so I can not feel as guilty when I don’t do as great on the weekends. I am fortunate enough to eat a majority of home cooked meals throughout the week which is so much better for you than eating out. Going out to eat may not help you make the most healthy decisions and it’s hard to watch your portion sizing as well. I was not surprised by any of the days except for the weekend which I knew would be a different outcome since alcohol came into play. I also am not happy with myself that I did miss dinner because of work which I tend to do rather often and I know it isn’t good to miss meals. I eat a variation of vegetables throughout the days, and I know you are supposed to consume less than 300mg of cholesterol a day which I only did once throughout my 3 day food journal. Although I am not happy with my consumption of alcohol I did consume it in moderation which is better than not. My sodium intake is higher than I would like for it to be but it is still less than 2300mg. I do drink whole milk which I know is not by any means fat free but I do not drink anything else. I have a high protein intake in the morning just incase I don’t get it in the rest of my meals I make sure to fulfill that early in the day. I think I’m safe to say that I get a good amount of vitamins and minerals throughout my daily diet. Zucchini happens to be my favorite vegetable and I typically eat it 4 times a week with lunch or dinner, which is said to be the best source of dietary fiber and will keep your body in the best shape in the long run. The only beverages I drink throughout the week are whole milk, water, or green tea. Soda has been cut out of my diet for a very long time including on the weekends as well. I’m not disappointed in my diet and I know there are things that I could improve but to myself I look good and I feel good so I think I am doing pretty well.  I do not believe that I will change or modify my diet unless I’m given tips. Otherwise I am pretty happy with the way I eat and the way I feel, one thing I will address is making sure I do eat dinner even if I am at work. If I know I’m going to be working that night I will pack a dinner ahead of time to make sure that I don’t skip a meal.




you are what you eat

– What foods do you eat most?

I eat a lot of pasta. Pasta to me is comfort food. I do eat a balanced diet of meat, vegetables, fruits, etc. A typical family dinner in my household is a meat, a vegetable or two, and a salad. If I did have to pick a food I eat the absolute most though it’s fettuccine alfredo.

– How do these help or hinder you?

Me eating a balanced meal with my family helps me by making sure I’m maintaining my weight. It also helps m mood tremendously knowing that I’m eating well. I turn into such a crab when I eat junk. A balanced diet and staying hydrated gives me the most energy. I like being productive throughout the day and having energy to do so, therefore I like to eat healthy meals.

– What foods would you incorporate more or eat less of?

I do wish I liked sushi.. everyone LOVES it and I can’t get myself to like it. I also wish I could incorporate spaghetti squash into my diet too. I don’t like that either and that is the huge fad right now and is considered a healthy dinner. I also wish I could incorporate more green vegetables, I don’t like peas or asparagus or brussel sprouts. I do need to eat less carbs, not the good carbs but the excessive amount of bread (breadsticks, pizza, pasta, sandwiches). If I could do the un-wich thing (sandwiches with no bread but lettuce around it instead) I would be golden.





“When music hits you, you feel no pain.”


I loooooove Bob Seger. anytime I am out and I see a jukebox or a band I always request night moves. This song just puts me in a good mood and makes me have a fun time, and I always correlate it with having a fun time and being out. I love dive bars and going out of town and everyone always gets excited when this song comes on! I went to a tribute concert over the summer and I was like the youngest one there and singing all of the songs. Nothing is better than old KSHE 95.

This song is so upbeat and fun and puts me in the best mood. I honestly have NO idea why, it just is one of those songs. Anytime it comes on it gets me jumping around and screaming the lyrics really loud. It makes me feel like I’m really living and loving life. I wish I could explain this better but I’m sure we all have that song.

Matchbox Twenty is a band that I feel like is fitting for any situation. Whether you’re in the car, sitting by a fire, or just sitting around in the kitchen with people it’s a band you can always listen to. It’s also a band I listened to in the early 2000’s when I really started realizing what music was all about. I feel like everyone knows this song and sings along when it comes on. It’s an oldie but goodie, I think that’s why I like it so much.

Typical girls night or girls day. I have no bad memory listening to dixie chicks. Most of them involve my friends, their concerts, childhood, karaoke nights. I still have all their CD’s, do people even know what those are anymore? I listen to this song on repeat in the car and my boyfriend even knows all the words now too. It’s so fun and a song you can just start singing at the top of your lungs without a care.

This song is played at every wedding. And I LOOOOVE WEDDINGS. I feel like it’s a song everyone gets in a huge circle and dancing together. The beat is so uplifting and fun. As I’m reading the comments on this song someone said something about how if this song doesn’t make you want to get up and wiggle around then you’re not human, I couldn’t have said it better myself.

How does music help improve your mood?

We tie music to feelings. If we’re sad and listen to something with a sad beat we’re going to progressively get sadder. I’m generally a really upbeat and happy person and so I like fun songs that I remember having fun to. I more so tie music in with experiences. I play soccer growing up and to get pumped up before a game we had the songs that were super popular out and the rap songs that were kind of hardcore and got us going, and it worked. I’m always listening to music, even throughout my house there’s always music playing on the speakers. I can’t study and listen to music though because I get way too distracted (by singing out loud or dancing). I think music really helps to get me going or puts me in a better mood. For an example, if me or my best friend Lauren are having a bad day we will pick each other up for a car ride to get Starbucks and listen to September by Earth Wind and Fire and just scream it to the top of our lungs! try it


+ Vibes

  1. Find the source of your stress
  2. Look for ways to reduce the stress
  3. Fight stress positively

Positive habits to use when you are stressing:

  • Engage in DAILY physical activity
  • Remember to laugh
  • Give up bad habits
  • Get organized/ make a list/ journal about it
  • Get a recommended amount of sleep
  • Talk it out with family, friends, or a mentor
  • Relax and do something YOU enjoy for atleast 15 minutes
  • Daily relaxation/meditation, deep breathing techniques
  • Use positive self talk at least once a day
  • Eat mindfully
  • Take a quick walk to analyze how you can go about the stress positively
  • Practice yoga
  • Enjoy music

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