Tag Archives: health and wellness

5 Ways Health & Traveling Abroad Go Hand in Hand

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You’re going away on a long trip, which means one thing: healthy habits are taking a backseat. The thought of spending a couple months traveling the world is incredible but it’s also not great for the body, right? After all, you’ll be eating and drinking whatever you like with little to zero exercise. Put these together and it’s easy to see why your health may take a hit.

However, the truth is that travel and well-being go hand in hand as long as you can approach both from the right place and are willing to try new things. If you’re curious, here are five reasons to consider.

Less Calorific Diet

A standard American diet includes lots of carbs and refined sugars, both of which aren’t so great for the body when eaten in large quantities. But, that’s not the norm when looking at other cuisines around the world. Take Asia as an example. In the likes of Vietnam and Japan, the locals slurp down delicious soups. Or, there is Thailand where the spicy curries speed up metabolism while tasting amazing. In Brazil, the mix of rice and beans create a perfect protein without a piece of meat touching your plate.

The point is that you’ll eat like a queen without having to worry because you won’t be consuming all the empty calories we’ve gotten used to here in the States. Just remember, wherever you are, eat like a local!

More Active

Going to the gym four times a week doesn’t make you active. It means you like working out, yet your lifestyle may not be very busy other than your exercise regime. Do you sit in front of the TV a lot and do nothing? Do you spend a lot of time sitting on a chair behind a desk staring at a screen? If the answers are yes, you’re living a fairly sedentary life.

Traveling is the solution because there is no time to sit back and relax. From the early morning to the late evening, there is plenty to see and do. Not only will you constantly be on the move, but the likelihood is you’ll be doing a TON of walking. Let’s not forget about the amenities either. In hotels, guests have access to the gym and it’s complimentary. As well as excellent machines, there is a laid back atmosphere as there aren’t hundreds of people vying for the same equipment. 

Plenty Of Z’s

In a nutshell, sleep is the solution to health. When you get plenty of rest, the body gets to recover from the day before and plan for the day ahead. As well as a boost to your metabolism, there are mental health impacts too. For example, tiredness could prevent you from working out or lead you to swap out a healthy meal for an unhealthy one.

Although it’s tempting to think sleep is easy to come by at home, it’s not always the case. Sure, the bed is comfy and it might not be as noisy in your bedroom, yet you’re still on the clock. Maintaining a regular lifestyle means you need to get up to eat breakfast and get off to work on time. Traveling is all about what you want to do and when, so if you fancy a sleep in, it’s not a problem. There’s no reason to lie in bed until the early afternoon, but an extra hour may be the difference between feeling tired and refreshed.

Healthcare Options

America is infamous for its privatized healthcare system. Without insurance, it’s often difficult to get the treatment you need. So what happens if you’re abroad and your health takes a turn for the worse? Our neighbors around the world don’t share the same values about turning away folks without coverage–and many times treatment is free. Yep, it’s the case even if you’re visiting the country on a tourist visa. In the UK, the NHS will help anyone who needs urgent care so there’s no reason to worry.

Also, there are surgeries which are performed abroad that aren’t as common or accessible here. Cosmetic surgery is widely available across the globe for half the price, and it’s not a hatchet job. (Any nose surgery video will put your mind at ease.) Mental health-wise, there are many great services out there these days, like BetterHelp and TalkSpace, that allow you to meet with a therapist remotely.

The Drinking Culture

Okay, you’re on vacation. It’s not surprising that you’ll want to spend time drinking, partying, and meeting new people. This doesn’t mean travel and health can’t still co-exist. You want to be able to enjoy yourself…and maybe throw a few shapes on the dance floor. However, the way many folks approach alcohol consumption in America just won’t cut it elsewhere. 

We tend not to have a beverage all week and then let loose at the weekend. Like, really let loose. Go ahead and forget this culture of binge drinking as soon as you board the plane. The good news is that other countries drink alcohol differently. Share a few beers at the pub with your new friends. Have a glass of wine with your dinner. Don’t limit yourself to the weekend and you probably won’t end up in an all out binge-fest. Enjoy a drink each evening (that you want to) and really take your time to enjoy it. You’ll take pleasure in the atmosphere and the process way more than the drink itself. And you won’t wake up with a headache!

How do you stay healthy while traveling? What hacks have helped you in the past?

P.S. Is packing in a 19 liter backpack possible for winter travel?

Can Using Crystals Really Boost Your Happiness and Well-being?

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Chances are you’ve spotted a crystal or two when scrolling through Instagram. After all, you can’t shake a stick at a carefully curated coffee table without running into a chunk of rose quartz.

And if you listen to my podcast, than you know how on-board celebrities seem to be for these shiny pieces of decor.

But, and not to get all woo-woo on you guys, I’ve often wondered if there was more than meets the eye when it comes to crystals. So many folks espouse their ability to heal, affect well-being, and even emit a since of inner tranquility. I’ve gotta admit…I’m down for all three of those things. But is this all the placebo effect, a passing fad, WITCHCRAFT? Let’s find out.

Crystals tend to be semi-precious stones with striking colors, patterns, or textures. But even in all their beauty, they are intrinsically natural. As such, many argue they embrace the life-giving elements of the universe and inherently connect us to the Earth we live on. 

Here are 3 applications of crystals I looked into…

Holistic Therapy

The world can work in mysterious and wonderful ways and you don’t always have to have solid evidence in order to benefit from something positive. (As in, “I don’t care how it happened, I’m just glad I feel awesome!”) Holistic therapy broadly, and using healing crystals specifically, is an example of this. 

Here’s an example one crystal believer told me about:
“Crystals can serve as the physical manifestation of your intentions. You hold onto them and use them to “hold” or represent the things you want in the world — like to feel more at peace or find love. Many people will then hold the crystal close to them near their skin, perhaps in crystal necklaces or in a pocket. This helps your intention vibrate in reality.”

The type of stone that you choose depends entirely on what you want to accomplish. Different stones have different properties, but some of the most popular stones include:

  • Clear Quartz – Clears negative energy. 
  • Rose Quartz – Is the “love” stone, a great choice if you’re looking for romance.
  • Tiger Eye – Offers protection and can help to give you confidence and courage.
  • Sunstone – Combats feelings of sadness.

But do they work?
“I think it’s less about any sort of magical powers the crystals may have and more about truly identifying what you want and need. If I’m feeling blue and I carry around a Sunstone in my pocket, throughout my day I’m going to be constantly reminded that happiness is a possibility that exists in my reality–and that’s a powerful thing.”

Meditating With Crystals

Meditating can improve your sense of well-being on it’s own. It encourages you to dedicate a portion of your day to letting go of stress and worries, focusing on your breath, and just BEING.

So, if you find that meditation is benefiting you, can you throw crystals in the mix and achieve a deeper meditative state? One of my favorite yogis and meditation rockstars says, absolutely! Here’s how she does it —
“I gather up stones that represent the properties I want to focus on that day. Then, I lie down on a flat surface and place the chosen stones over my chakras. Once I’ve got everything all set up, I close my eyes and remain as still as possible.” 

Essentially, instead of just focusing on your breathing as you would with any other meditation, you also focus on the properties of each of the stones you are using. Again, as with the example above, you have physical reminders to guide your focus. As someone whose mind wanders a lot in meditation, I can see how physically feeling the weight of a rock on your chest or forehead would gently nudge you back on track.

I definitely wanna give this one a try, but balancing a bunch of stones on my body seems like a lot…
“Totally. Some people prefer to meditate sitting up or just find it easier to focus on one thing at a time. Just hold your chosen crystal in your hands as you meditate in your usual manner.”

Crystals in Writing

If you’re the type of person who likes to put pen to paper when making your plans, another application I learned about was to incorporate these written items into your crystal process. Create your lists, notes, and writing as usual.  But when doing so, write as if these plans are already so. That they’ve already happened. Write that you are doing well, that you do have what you want. Root for this energy and place crystals on top of your finished work.

“Your crystals should work like batteries, charging your positive energy. I believe this method can work for folks who are a bit more analytical…they want to sketch things out for themselves, not just attribute a certain feeling or emotion to a stone. Instead, they can create their end goal and the crystal just gives it a little turbocharge, haha!”

Don’t you just love that imagery! But, I’m wondering…would this also work for say, other types of writing?

“How do you think I got through my MFA?”

Noted.

***

Do you have crystals? Have you ever used them in the ways described above? I’d love to hear! xoxo

What I ate during week 4 of the Whole30

Greetings from Day 30 of the Whole30! (oh my god, oh my god, OH MY GOD!) I’m planning to do a full write up about the experience (and maybe a food diary post about the reintroduction phase) but for now…

Here’s what I ate on Week 4:

Day Twenty-Two

Breakfast – Coconut Chocolate RX bar
Lunch – Salad with 50/50 mix, chicken, salami, broccoli, carrots, and macadamia nuts, and strawberries
Dinner – Baked tilapia, roasted sweet potatoes, steamed broccoli, cauliflower, and carrots
Snack – Apple and almond butter
Beverages – Coffee, water, cold brew with coconut/almond creamer

Day Twenty-Three

Breakfast – Banana and almond butter
Lunch – Plantain chips and guacamole, hard boiled egg, strawberries
Snack – Chicken and salami roll ups, apple
Snack – Cherry Pie Lara bar
Dinner – Baked chicken and sweet potato
Beverages – Coffee, water, kombucha

Day Twenty-Four

Breakfast – Banana and almond butter
Lunch – Salad with 50/50 mix, salami, hard boiled egg, guacamole, and topped with plantain chips, and strawberries
Dinner – Chicken sausage, sweet potato, and broccoli
Snack – Apple and almond butter
Beverages – Coffee, water, La Croix

Day Twenty-Five

Breakfast – Banana and almond butter
Lunch – Eggs scrambled with broccoli and strawberries
Snack – Key Lime Pie Lara bar
Dinner – Chicken sausage, sweet potato, and broccoli
Snack – Handful of cashews and freeze-dried pear
Beverages – Coffee, water, kombucha

Day Twenty-Six

Breakfast – Banana and almond butter
Snack – Cherry Pie Lara bar
Lunch – Salad with 50/50 mix, turkey, hard boiled egg, pickle, and home-made dressing, plantain strips and 2 dried figs
Dinner – Hot dogs and sauerkraut
Beverages – Coffee, water, sparkling water

Day Twenty-Seven

Breakfast – Banana and almond butter
Lunch – Eggs scrambled with broccoli and served with salsa, handful of almonds, freeze-dried tangerine
Snack – Blueberry Muffin Lara bar
Dinner – Hot dogs with sauerkraut, plantain strips, unsweetened apple sauce
Beverages – Coffee, water, cold brew coffee with nut pod creamer

Day Twenty-Eight

 Breakfast – Banana and almond butter
Lunch – Chicken jerky, plantain strips, and Key Lime Pie Lara bar
Dinner – Tilapia, sweet potatoes, and broccoli
Snack – Apple and almond butter
Beverages – Coffee, water, kombucha

For more Whole30 food diaries CLICK HERE

What I ate during week 3 of the Whole30

Greetings from Day 22 of the Whole30! [If you’d like to read about my first week on this journey CLICK HERE or my second week CLICK HERE.]

I’ll be honest, week 3 I kinda felt like I was eating like a crazy person. Not a lot of variety — Lunches consisted of salads and deli meat roll ups with a rotating set of accompaniments. Dinner was spaghetti 3 nights and smoked sausage for 2. And there was a heavy reliance on Lara bars.

But the truth of the matter is, I was BUSY. Several days of week 3 were spent working extra long hours with meal times either squeezed in or at odd hours. So I’m proud of myself for sticking with it…even if the food I ate wasn’t super exciting.

I also didn’t have a huge appetite this week (especially on days 17 and 18) so I just went for what sounded good. (Note: I don’t think the appetite change had much to do with W30 but was more to do with where I was at in my cycle.)

All in all, I’m still feeling great! I’m starting to plan my reintroduction phase and form a vision of what I want my diet to look like once this is all over. But more on that later!

Here’s what I ate on Week 3: 

Some things to note — 

  • Whole30 advises to be mindful of snacking and consider eating larger meals instead of eating in between meals (especially if you have binge eating tendencies). Because I lead a pretty active lifestyle (exercise daily and side hustle at a store where I’m pretty much always on my feet running around and sometimes hefting heavy crates of wine) and prefer not to eat huge amounts at a time, I’m staying A-OK with snacking! 
  • We are proud owners of an air fryer which is basically a kitchen gadget with powers akin to witchcraft and can make foods taste deliciously unhealthy with mere heat and AIR. (Highly, HIGHLY recommend.)
  • Prior to the Whole30, Chet and I were already accustomed to eating at home (or prepared at home and taken on-the-go) for every single meal (unless we were traveling). This made adopting the program a million times easier than I think it would be for folks who eat out or purchase convenience foods for the majority of their meals.

Day Fifteen

Breakfast – Apple Pie Lara bar 
Lunch – Salad with 50/50 mix, baked chicken breast, hard boiled egg, leftover veg, and raw broccoli with Caesar dressing
Dinner – Spaghetti meat sauce over zoodles and topped with nutritional yeast
Snack – Apple and almond butter
Beverages – Coffee, water, kombucha, cold brew coffee mixed with French vanilla nutpod

Day Sixteen

Breakfast – Banana and almond butter
Lunch – Salad with 50/50 mix, turkey, hard boiled egg, broccoli and macadamia nuts with ranch dressing
Snack – Cherry Pie Lara bar
Dinner – Spaghetti meat sauce over zoodles and topped with nutritional yeast
Snack – Banana, 1/2 an apple, and almond butter
Beverages – Coffee, water, La Croix, kombucha

Day Seventeen

Breakfast – Cherry Pie Lara bar and veggie sticks
Lunch – Turkey and salami roll ups, 1/2 an apple with almond butter, and a carrot
Snack – Key Lime Pie Lara bar
Dinner – Spaghetti meat sauce over zoodles and topped with nutritional yeast
Beverages – Coffee, water, kombucha

Day Eighteen

Breakfast – Hard boiled egg with Breaux’s Bayou Shakedown
Lunch – Turkey and salami roll ups, grapes, and plantain chips with guacamole
Dinner – Smoked sausage, roasted sweet potato, and broccoli
Snack – Banana and almond butter
Beverages – Coffee, water, La Croix, cold brew coffee mixed with nutpod, kombucha

Day Nineteen

Breakfast – Hard boiled egg with Breaux’s Bayou Shakedown, banana, and salami
Snack – Apple Pie Lara bar
Lunch – Salad with 50/50 mix, turkey, and broccoli with homemade dressing, grapes, and plantain chips with guacamole
Dinner – Smoked sausage and veggie sticks
Snack – Smoothie bowl made by blending frozen mango and strawberries topped with coconut chips
Beverages – Coffee, water, kombucha

Day Twenty

Breakfast – Banana and almond butter
Snack – Blueberry Muffin Lara bar
Snack – Handful of cashews
Lunch – Turkey and salami roll ups, side salad, unsweetened apple sauce
Dinner – Snack plate: Salami, hard boiled egg, a carrot, macadamia nuts, and grapes
Beverages – Coffee, water, La Croix

Day Twenty-One

Breakfast – Banana and almond butter
Lunch – Turkey and salami roll ups, a carrot, grapes, and plantain chips with guacamole
Dinner – Bacon wrapped sirloin steak, home fry potato medley, and green beans
Snack – Cherry Pie Lara bar
Beverages – Coffee, water, kombucha, decaf chai tea

I’ll report back on Day 29 with Week 4!!! We’re in the home stretch!

Have you ever completed a Whole30? Any tips and tricks? I’d love to hear! Comment below or shoot me an email (ebeth.berger at gmail dot com). xoxo

What I ate during week 2 of the Whole30

Greetings from Day 15 of the Whole30! [If you’d like to read about my first week on this journey CLICK HERE.]

Week 2 was leaps and bounds more enjoyable than week 1 as my body felt fully settled in to eating this way. Whereas last week I would eat and then feel hungry less than an hour later, this week food felt like fuel. And days 12-14 I started to see a glimmer of the “Tiger Blood” everyone talks about (ie. super-duper energy, productivity, strength, etc.). Especially yesterday when I felt extremely motivated to clean(?) and my workout felt AH-mazing (I was sweating bullets while simultaneously thinking, “I could do this ALL day!”).

I’ve continued to have no gastro-intestinal issues. No bloating, no stomach aches. And since Day 3 or 4 (when I was still detoxing from sugar), I haven’t had any headaches. *knocks on wood like whoa* I’ll be interested in seeing if I get any headaches during the re-introduction phase. I’ve always assumed my headaches were due to allergies, hormones, and barometric pressure. But now I’m wondering if they could sometimes be caused by foods?!

It’s strange to me that I’m not missing or craving the foods I thought I would. I haven’t really missed dairy AT ALL nor have I really felt the absence of bread. Strong statements for someone who is a devotee of Pizza Friday and a life-long peanut butter and jelly sandwich consumer. I’m starting to think I’m going to make some permanent lifestyle changes after my 30 days are up. More on that later! But for now, I’ll stop blabbing and get on to the food diary…

Here’s what I ate on Week 2: 

Some things to note — 

  • Whole30 advises to be mindful of snacking and consider eating larger meals instead of eating in between meals (especially if you have binge eating tendencies). Because I lead a pretty active lifestyle (exercise daily and side hustle at a store where I’m pretty much always on my feet running around and sometimes hefting heavy crates of wine) and prefer not to eat huge amounts at a time, I’m staying A-OK with snacking! 
  • We are proud owners of an air fryer which is basically a kitchen gadget with powers akin to witchcraft and can make foods taste deliciously unhealthy with mere heat and AIR. (Highly, HIGHLY recommend.) When listing foods like coated fish, fries, tater tots, and seared scallops – they’ve been prepared in the air fryer.
  • Prior to the Whole30, Chet and I were already accustomed to eating at home (or prepared at home and taken on-the-go) for every single meal (unless we were traveling). This made adopting the program a million times easier than I think it would be for folks who eat out or purchase convenience foods for the majority of their meals.

Day Eight

Breakfast – 2 hard boiled eggs with Breaux’s Bayou Shakedown and pineapple
Lunch –Lettuce wraps with turkey, salami,  mayo and mustard and more pineapple
Snack – Chicharrones
Dinner – Catfish filet, scallops, broccoli slaw with homemade dressing, crumbled hard boiled egg and a few crushed cashews + a dried fig as an after-dinner sweet treat
Snack – Apple and almond butter
Beverages – Coffee, water, kombucha

Day Nine

Breakfast – Eggs scrambled with a ton of veggies (purple cabbage, radish, carrots, broccoli stems, etc) and turkey ham
Lunch – Broccoli slaw with Caesar dressing, tahini, turkey ham and salami with plantain chips
Dinner – Brekky for dinner! Scrambled eggs, bacon, hash browns and avocado
Snack – Red grapes and a dried fig
Beverages – Coffee, water, kombucha

Day Ten

Breakfast – Banana and almond butter
Lunch –Turkey and bacon roll ups, a hard boiled egg, raw broccoli with  ranch  for dipping, and red grapes
Snack – Cashew Cookie Lara Bar
Dinner – Baked chicken breast and raw broccoli with ranch for dipping
Beverages – Coffee, water, La Croix, kombucha

Day Eleven

Breakfast – Banana and almond butter
Lunch – Turkey and bacon roll ups, pickles, red grapes
Snack – a handful of macadamia nuts
Snack – Plantain chips and guacamole
Dinner – Chicken burger topped with mayo, ketchup, and pickles with fries and asparagus
Snack – a little piece of jerky (had to sample the test batch Chet made in our food dehydrator) and a dried fig
Beverages – Coffee, water, kombucha

Day Twelve

Breakfast – Banana and almond butter
Snack – Cashew Cookie Lara Bar
Lunch – Turkey, hard boiled egg, red grapes, raw broccoli with ranch for dipping
Dinner – Chicken burger topped with mayo and ketchup with fries, zucchini, and yellow squash
Snack – a handful of trail mix I made by combining cashews, macadamia nuts, banana chips and coconut chips
Beverages – coffee and water

Day Thirteen

Breakfast – Banana and almond butter
Lunch – Salad made with 50/50 mix, turkey ham, leftover cooked vegetables, pickles and macadamia nuts and sprinkled with  County Clare seasoning
Dinner – Chicken leg and smoked sausage with homemade barbecue sauce and collard greens
Snack – Red grapes
Beverages – Coffee and water

Day Fourteen

Brunch – Eggs scrambled with leftover cooked veg and turkey ham and sprinkled with County Clare seasoning
Snack – Plantain chips and guacamole
Snack – Banana and almond butter
Dinner – Chicken leg and smoked sausage with homemade barbecue sauce and collard greens
Snack – Red grapes and macadamia nuts
Beverages – Coffee, water, kombucha, La Croix

I’ll report back on Day 22 with Week 3!!! Wish me luck!

Have you ever completed a Whole30? Any tips and tricks? I’d love to hear! Comment below or shoot me an email (ebeth.berger at gmail dot com). xoxo

 

What I ate during week 1 of the Whole30

Greetings from Day 8 of the Whole30! Weirdly enough, I’ve wanted to try my hand at a Whole30 for some time now. On our recent mini vacay to Delray, I finally convinced Chet to commit to the program with me…and the rest as they say is history. We did a bunch of research, bought a bunch of compliant food, and dove in head first the following the Monday.

For those of you unfamiliar, Whole30 is a 30 day program that has you cut sugar, grains, dairy, legumes, and alcohol to help you identify if certain foods are having a negative impact on your health and fitness. The elimination lets your body heal and recover from whatever effects those foods may be causing. So what’s left after cutting all those foods? Well, the program encourages you to eat all sorts of WHOLE foods – like vegetables, fruits, meats, and eggs. Essentially, I think calling it a “diet” is kind of a misnomer. You can eat as much as you want to feel full and good. You just have to eliminate certain foods and drinks.

I’m happy to report that, while the first three days were super tough (afternoon pounding headaches were not so fun!), I’m still on the wagon. And I can already feel the benefits . I have a ton of energy, I’m sleeping great, and muscle recovery after I workout is WAY faster. I also haven’t had any gastro-intestinal issues since starting. Digestion is, how shall we say, superb. (TMI?) Plus, I haven’t had any stomach aches or bloating. (A common occurrence after meals for me.)

Throughout the first week, I didn’t really experience any severe cravings or food boredom and I chalk this up to having a bunch of compliant foods on hand. However, as of this writing (Day 8), I could really go for a baked good or some crackers of some sort. But I’m not gonna cave…I wanna see what sort of benefits the next week has in store!

Here’s what I ate on Week 1: 

Some things to note — 

  • Whole30 advises to be mindful of snacking and consider eating larger meals instead of eating in between meals (especially if you have binge eating tendencies). Because I lead a pretty active lifestyle (exercise daily and side hustle at a store where I’m pretty much always on my feet running around and sometimes hefting heavy crates of wine) and prefer not to eat huge amounts at a time, I’m staying A-OK with snacking! 
  • We are proud owners of an air fryer which is basically a kitchen gadget with powers akin to witchcraft and can make foods taste deliciously unhealthy with mere heat and AIR. (Highly, HIGHLY recommend.) When listing foods like coated fish, fries, tater tots, and seared scallops – they’ve been prepared in the air fryer.
  • Prior to the Whole30, Chet and I were already accustomed to eating at home (or prepared at home and taken on-the-go) for every single meal (unless we were traveling). This made adopting the program a million times easier than I think it would be for folks who eat out or purchase convenience foods for the majority of their meals.

Day One

Breakfast – Scrambled eggs with salsa and 1/2 an avocado
Snack – Handful of cashews
Lunch – Rolled turkey and salami slices, mango slices, and raw carrot sticks with tahini
Snack – Cashew Cookie Lara Bar
Dinner – Salad made with 50/50 mix, turkey ham, hard boiled egg, 1/2 an avocado and homemade dressing
Snack – Freeze dried apple
Beverages – Coffee, water, La Croix

Day Two

Breakfast – Banana and almond butter
Lunch – Salad made with 50/50 mix, salmon, scallops, hard boiled egg and homemade dressing
Snack – Mango and salami slices
Dinner – Chicken burger topped with ketchup/mustard/avocado, sweet potato fries and asparagus
Snack – Cashew Cookie Lara Bar
Beverages – Coffee, water, La Croix

Day Three

Breakfast – Banana and almond butter
Lunch – Salad made with 50/50 mix, chicken, 1/2 an avocado and homemade dressing
Snack – Cashew Cookie Lara Bar
Dinner – Chicken burger topped with avocado, tater tots and green beans
Snack – Apple
Beverages – Coffee, water, sparkling water, kombucha

Day Four

Breakfast – Mixed Berry RX Bar
Snack – Bottle of fruit juice smoothie
Lunch – Eggs scrambled with a ton of veggies (purple cabbage, radish, carrot, broccoli stems, etc) and salami and freeze dried mandarins
Dinner – Fish breaded with almond flour, tater tots and a side salad
Snack – Smoothie bowl made with frozen banana and mango with a splash of coconut milk and topped with coconut chips
Beverages – Coffee, water, kombucha

Day Five

Breakfast – Banana and almond butter
Lunch – Salad made with 50/50 mix, cucumbers, seared scallops, and prosciutto
Snack – Cashew Cookie Lara Bar
Dinner – Eggs scrambled with a ton of veggies (purple cabbage, radish, carrots, broccoli stems, etc) and salami, cucumber slices with ranch for dipping
Snack – Plantain chips and salsa
Beverages – Coffee, La Croix, water, kombucha

Day Six

Breakfast – 2 hard boiled eggs with Everything but the Bagel seasoning and pineapple
Lunch – Lettuce wraps with turkey, salami, mustard, and mayo and cinnamon banana chips
Dinner – 2 hot dogs, fries, and raw carrot sticks with ranch for dipping
Snack – Handful of cashews and an apple
Beverages – Coffee, water

Day Seven

Breakfast – Banana and almond butter
Lunch – Scrambled eggs with hot dog pieces, raw carrot sticks, and pineapple
Snack – Handful of cashews
Dinner – Sunday roast served over mashed potatoes, raw carrots and cucumbers
Snack – Smoothie made with frozen mango and strawberries, coconut milk, and a little bit of almond butter
Beverages – Coffee, water, La Croix

I’ll report back on Day 15 with Week 2!!! Wish me luck!

Have you ever completed a Whole30? Any tips and tricks? I’d love to hear! Comment below or shoot me an email (ebeth.berger at gmail dot com). xoxo

How To Remember To Take Your Vitamins (and love it, too!)

How to remember to take your vitamins vitafive

Here’s the deal. I take my health and wellness pretty seriously. But I’ll be honest…I’m also a little lazy and have STRONG feelings about brain space and what it should be used for. So, I’m super stoked to always have a month’s supply of vitamins on hand. Vitamins = I feel better and stay healthy. Vitamins delivered right to my door every month (Say what?!) = I don’t have to drive to the store every time a bottle runs out. And even better? I don’t have to remember a thing! Brain space saver FTW!
How is this possible? My monthly vitamins come from Vitafive, the brilliant and budget-friendly subscription service. A box of vitamins shows up in my mailbox each month and I take my pre-packed, daily dose each morning.
vitafive vitamin packs
So, here’s how this genius system works! For about $1 per day Vitafive will ship you a 4 week supply of gummy vitamin packs. You can either choose from one of their pre-formulated packs or create your own custom pack. Lately, I build my own packs to include a multivitamin, probiotic, and Calcium + D3.
And they’ve recently changed their pricing so that the price of each vitamin goes down as you add more to your custom pack!

Bonus for Finding Delight readers: Vitafive is offering 25% off your first box with the coupon code 25fd (all lowercase). Just enter the code at check out. No commitment necessary. You can cancel any time.

Need a little nudge to place your order? Here are a few more things that give me *heart eye emoji* about vitafive:
  • Stacked up against supplement prices at Whole Foods or GNC, Vitafive’s cost breakdown of $1 a day is affordable.
  • It’s convenient to have all your vitamins pre-packaged together for each day of the week. They’re all in one place and ready to go! Not to mention, you don’t have to keep up with multiple bottles running out at different times. Vitafive will just send you your next month’s supply and you’re ready to go.
  • It’s no secret that I love minimal packing. When I’m packing for a weekend away in my Tom Bihn 19 liter backpack, I can grab a few Vitafive packs, toss them in, and GO!
  • They’re gummies! Sure, I CAN swallow pills but that doesn’t mean I WANT to. Vitafive’s gummy vitamins taste great!
I would recommend Vitafive to ANYONE looking to live a little healthier, searching for consistency when it comes to taking vitamins, or seeking an easy and fun vitamin option!
This post is brought to you by Vitafive, which provides health without hassle. Thanks for supporting the brands that support Finding Delight.

mid-week round-up

zebraWhat are you up to this week, loves? We saw a Bluegrass band play Monday night at the weekly Southland Jamboree. It was nice to have an excuse to eat dinner outside and we even (accidentally) showed up matching.  It took my mom pointing it out for us to notice! Thanks for all your love on my barrage of social media activity about our recent trip to Savannah. I had such a wonderful time and can’t wait to go back. And shout out to the new Mr. and Mrs. Berger!

OH, and speaking of Savannah, thanks to the million hour car ride I’m now obsessed with Snapchat. So…follow me at bberg1012 if you’re into Snappin’! Now onto the links…

America falls behind on language learning.

These new homes offer a (submerged) sea view.

A true icon of dance.

Your yoga flow with x-ray vision.

Illustrator says, “…animals lives are so sad and so weird.”

The shape of a healthy spine may surprise you.

Many women’s prisons use periods to punish inmates.

What to do on a short stay in Savannah.

A podcast featuring an interview with one of my ballin’ on a budget muses, Leanne Brown.

Absurdly unequal use of the term terrorism.

To Kill a Mockingbird tank for the literary lady.

Where my speech folks at? #ballotshame