Four Reasons To Smile More

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When you first meet a person, what is the first thing you notice? Their eyes, height, hair color, what they're wearing, or their smile? I know for me, I like to look at people's teeth. It's kind of like an obsession. 

I grew up having many different oral contraptions that lead me to braces. Since then, I religiously wear retainers to bed. Not only do I value having a good smile, my oral healthcare is pretty important to me. We get one original set of teeth and it's one of the first things that people notice. 

This year (2016) is the year of taking my health into my own hands. I've shared with you the importance of practicing self-care techniques and how critical it is to schedule your annual professional eye exam. Now let's talk about oral health. 

Click to tweet: Four reasons to smile more TODAY!

Think of the daily strain you put your teeth through. We all know the saying, "But first, coffee". Coffee definitely isn't the best thing you could be drinking for your oral health. We cannot forget juices, smoothies, tea, sugar, etc. can wreak havoc on our pearly whites and can erode your enamel. So let's talk about two important things that help maintain good dental hygiene - a toothbrush and toothpaste.

I recently started using Colgate Enamel Health Mineral Repair Toothpaste. Just like I use a moisturizing lotion to replenish my skin, brushing with Colgate Enamel Health Mineral Repair Toothpaste twice daily can strengthen weakened enamel by replenishing it with vital minerals for stronger, healthy enamel. Plus it helps absorb essential minerals, such as natural calcium, for that stronger, healthy enamel.

Outside of discussing the importance of taking care of our teeth and dental hygiene, we should also talk about why it is beneficial to smile. There are so many great reasons to smile, see below.

Smiling can help reduce stress.

It's really that last thing you are thinking about when you are stressed or feeling overwhelmed. But if you can just force yourself to smile, it could actually help reduce stress. I like to think of it as positive thinking. 

Smiling can encourage others to smile.

It's like a sneeze - they are contagious. The same goes when someone smiles towards you, you tend to flash them at least the smallest of grins back. 

Click to tweet: Smiling can reduce stress. See why else you should smile more!

Smiling can add years on to your life.

Having a happy disposition can have an impact on your health and your life expectancy. There are two types of smiles, Duchenne and Non-Duchenne. A Duchenne smile is a true, genuine smile. You know, smiling with your eyes and this is the type of smile we want to aim to have to increase our life expectancy.

And most importantly, we are born with the ability to smile.

This is not something that is learned as a child. If a baby is born blind, they still have the ability to smile. So you have no excuse!

I'm encouraging you to smile more today, and every day. And if you are looking for a new addition to your oral healthcare routine, try Colgate Enamel Health Mineral Repair Toothpaste. The invigorating toothpaste tastes great and makes your teeth feel squeaky clean. Plus, having a strong and healthy enamel, you'll be able to Smile With Strength™.

What are your reasons to smile more?

Share a funny joke in the comments to make us all smile!

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

The One Product That Could Add Years To Your Life

With a title like that, I bet you are expecting something amazing and I'm going to bring it! Sitting for a long period of time can be uncomfortable and dangerous for your body. Find out the real dangers of sitting and the one product that could add years to your life.

*This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links. 
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I'm guessing that you are reading this while sitting down - possibly at work. Over 80% of working Americans work desk job. That's about 8 hours a day sitting around on their bum causing themselves nothing but harm. Are you one of those individuals? If not, I bet you've taken a weekend or two to binge on some tv or Netflix. I'm not judging, I've been there before. But are you aware of the harms of sitting for long periods of time?

The health hazards of sitting.

Working as a blogger from home means I sit most of the day. However, I have the luxury of a few different options - sofa, kitchen table, desk, bed, etc. Don't be jealous of the work-from-home amenities. But prior to working from home, I worked in an office sitting in a teeny, tiny cubicle. I would get feelings of guilt from sitting all day or mental fog that would make it difficult to drive home. Sitting for hours on end isn't good for anyone.

Click to tweet: Do you know the dangers of sitting for hours?

I experimented with walking around the office multiple times a day, different chairs, and even a standing desk. Outside of the standing desk, there was one item that saved my life, but first let's talk about the dangers of sitting for multiple hours at a time.

Can lead to heart disease.
Prolonged sitting has been linked to high blood pressure and those that are more sedentary, are more likely to develop cardiovascular disease. That's scary right?!

Can cause weakened abs.
We tend to get really comfortable, or lazy, while sitting in a chair. This means that our ab muscles are relaxed and not being used. And by sitting with poor posture your back muscles get tight creating all sorts of problems.

Causes hips to get tight.
Ever get up after sitting for a long time and you need to give your legs a good shake before taking a few steps? Yep, your hips are tight. When you are sitting, your hip flexors are constantly flexed. Then you get up and start walking around but your hip muscles are short resulting in a shorter stride. And it's been said that decreased hip mobility with age leads to more falls.

Leads to poor circulation in legs.
A slowing of blood circulation occurs when you sit for a long period of time and this can cause fluid to pool in the legs. This can lead to more serious issues, such as swollen ankles, varicose veins, blood clots, and deep vein thrombosis.

Click to tweet: Sitting for long periods of time can lead to heart disease.

Creates a strained neck.
Unless of course you are deep couch sitting! But, sitting staring at a computer can be a pain in the neck, literally. Whether you are leaning forward to focus on your computer or shrugging your shoulders while typing, neck stains can lead to permanent imbalances.


What is the one product that could add years to your life.

Now that we know the dangers of sitting, how can we combat this while still working or enjoying a few episodes of our favorite tv show? Get yourself a stability ball. Sitting on a stability ball forces your ab muscles to contract to balance. It will also force you to sit up straight and be more alert. And don't be embarrassed to bring one into your workplace. I used to keep two stability balls at my desk along with the pump. Sure, I got a lot of looks for coworkers, but who cares.

Click to tweet: The one product that could add years to your life.

To this day, I still keep a stability ball in my home office. It has been a game changer in my work day and with my health!

Do you work a desk job?
Have you ever tried sitting on a stability ball while working or watching tv?
Don't forget to pin for later. 

Are You Working Out The RIGHT Muscle?

Living a healthy lifestyle is all about our spiritual, emotional, physical, and mental health. And our eye health is a huge part of our physical health. Let's not forget the importance of professional eye exams to help our eyes maintain their maximum performance. This post was sponsored by Think About Your Eyes as part of an Influencer Activation for Influence Central. I received compensation as a thank you for my review.
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By now, you all know that I strive to live a healthy lifestyle. This doesn't mean I strictly eat a plant-based diet, workout every single day, get 10 hours of sleep a night, and limit my exposure to harmful chemicals. Let's be honest - I like to maintain an 80:20 lifestyle. Eighty percent of the time I am behaving well, eating consciously, and maintaining a good physical health. The other twenty percent, I'm drinking wine, eating cookies, deep couch sitting, and watching Netflix. This all helps my sanity which is part of my emotional health. 

Click to tweet: Physical health & eye health go hand-in-hand.

While I've already talked about the importance of self-care to better well-being and why I started incorporating more vitamins into my daily routine,  we should discuss eye health. Most days we are straining our eyes by working on the computer, staring at our phones, or searching things on our tablets. Let's start thinking about our eyes more and take care of some of our strongest muscles. 

I am hoping that all those recent lifestyle stories resonate with you and maybe motivate you to live a better life - whatever that means to you. Just like finding the perfect pair of jeans, finding the perfect lifestyle that fits your needs is going to be different for everyone.

When was the last time you had a comprehensive eye exam? You can see from the graphic above, those that lead a 'healthy' lifestyle by exercising, tend to neglect their eye health. That is, despite being very conscious about their physical health. Think About Your Eyes is a national public awareness campaign that promotes the benefits of eye health and the importance of getting an annual comprehensive eye exam. On their website, you can get all types of eye health information as well as why eyes need regular care to maintain maximum performance. 

Click to tweet: More the reason to digital detox!

One item I found very interesting was how harmful digital devices can be for our eyes. I think this is a great excuse to allow myself a weekly digital detox. Anyone else with me?

I urge you to take your eye health in your own hands. By getting an annual comprehensive eye exam, issues can be detected at their early stages when they are most treatable. That means, don't wait until you have a problem! And just to make things even easier, Think About Your Eyes has a locator finder to make your appointment with a professional. You can search as close as 5 miles from your house. 

Click to tweet: Are your working out the RIGHT muscle?

Tell me, when was your last eye exam?
Do you regularly practice detoxing from the digital world?
Do you suffer from headaches, tired eyes, neck or back pain, burning/stinging eyes, and/or difficulty focusing after extended periods of time? 
Check out Think About Your Eyes website to learn more about eye health. 

Eight Easy Self-Care Practices

April is Stress Awareness Month and I want to share with you some simple self-care practices. Taking care of yourself doesn't have to be complicated or expensive. By incorporating one or more of these practices into your daily life, you are one step closer to a more wholesom life. 

This post is in partnership with Tuft & Needle. Tuft & Needle sent me a mattress to help facilitate this post. This post also contains affiliate links that help support the blog. 
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I'm going to let you in on a little secret. I used to be a Nationally Certified Massage Therapist, but I haven't practiced in well over four years. Thanks to moving around the country, each state doesn't recognize my certification and they usually require something state specific. Well guess what? Getting recertified is expensive and I just couldn't qualify the cost not knowing how long we would live in each state.

Being a massage therapist is kind of like starting a blog. Once you pay all the money required to get your website up and running, you need to build trust. Moving from Michigan to California, I had to build new clientelle. That aint easy! So once we moved to Indiana, I realized that spending thousands of dollars up front might not be worth it after all.

My license just expired at the end of last year and when I got the email I was a little sad. Not only did I have a lot of fun in school - hello, daily massages! But I also missed working with clients. There is nothing like the feeling of getting your room set up, turning on some soft, relaxing music, and dimming the lights. It was just as relaxing for me as it was for the clients. Hopefully!

There are dozens of things that I can take away from my massage schooling, but one of my favorites is the imporant of self-care. Many people think that the career length of a massage therapist might be small because it is taxing on the body. However, any career could have a short life expectancy if you don't take care of yourself in the process.

Click to tweet: April is Stress Awareness Month. Try these self-care techniques.

Since April is Stress Awareness Month and I believe that stress and self-care go hand-in-hand, let's talk about some self-care techniques that I love.

Drink lots of water.
Whether you need to infuse your water or you like to drink it warm with lemon, just make sure you are staying hydrating. Dehydration makes you tired and less alert. It's always good practice to drink half your body weight in ounces of water.

Get fresh air.
Maybe you work in an office or work from home like I do. Being indoors all day can really mess with your brain functionality. Set a timer or make it a ritual to get outdoors at least once a day. Use this time to reflect on your day or exercise. You can go for a walk or run, but be sure to breathe in all that fresh air.

Get a massage or give yourself a message.
Sure getting a massage might not be in the budget for everyone, but you can always give yourself a massage. By rubbing your shoulders, you are bringing awareness to them and you might notice they are tight. Now that you are aware of the tightness, you are able to help fix a problem you might have otherwise avoided. And if you aren't comfortable with self-massage, you can always just take a nice relaxing bath.

Laugh.
In college, I took a class call Laughter as Therapeutic Modality. It was a very intriguing and we learned the effects of laughter on the immune system, how it can be used for pain reduction, and utilize laughter to help with stress management. Think of how you feel after you have a good laugh. You feel good, right? Even on your worst days, remember it's important to laugh.

Click to tweet: Laughter is great therapy!

Breathe.
I've talked about square breathing many times and use it all the time. You can learn many different breathing techniques or practice some yoga. Breathing is very imporant in yoga and can help you learn more about your breath. Breathing and focusing on your breath help to center your mind - a type of meditation.

Sleep and sleep well.
You'll see tons of numbers thrown out about how much sleep you should get a night. I say, as long as you are waking up well rested, then you are getting enough sleep. I try to go to bed between 9:30 and 10 to start quieting my brain. This allows me to get my 8 hours of needed sleep. Not only do you need to be getting a certain amount of sleep, but it needs to be quality sleep. That might mean you need to purchase new sheets, set the house to a lower temperature while you sleep, or purchase a new mattress.

I was elated when Tuft & Needle offered to send me a new mattress to help facilitate this post. My previous mattress was 8 years old. I knew it was getting time to get a new mattress because A was walking up nearly every single night to use the restroom and I was waking up feeling like I barely got any sleep.

Tuft & Needle mattresses are designed and crafted in the United States. They provide comfort, support, and a cool sleeping experience. I've had my mattress for over a month and I can attest to all of the above. The best part about Tuft & Needle mattresses - they are delivered for free right to you door in a small box.

Create a routine.
We are creatures of habit and do best with routines. Create a morning ritual that you follow every morning such as coffee and the news or get a sweat sesh in. Don't forget about the evening, create a routine then too. Maybe enjoy a cup of tea after dinner and always head to bed the same time each day.

Lastly, hang out with family or friends, or snuggle your furry friend. 
Have you ever heard, misery loves company? Well, happiness is contagious. So spend time with friends or family to share stories with or create fun memories with them. And if all else fails, snuggle with your furry friend, on your new mattress.

What are some other self-care techniques that you practice?
When's the last time you got a massage?
How old is your mattress?

Three-Ingredient Citrus Brightening Body Scrub

Now that the winter blues are gone, don't be ashamed to bare your skin with the aid of a super simple three-ingredient citrus brightening scrub and JERGENS® Natural Glow®. This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #MyJergensGlow #CollectiveBias

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In Maryland, we had a taste of spring, some might even say summer, a few weeks ago. It was 80 degrees and humid, but oh so welcome after the record breaking winter we had. I pulled out some shorts and t-shirts from the very bottom of my dresser and went out for several runs.

It didn't occur to me until mid-way through a run that my shoe was untied. I bent down to tie my shoe and was startled by my shockingly pale legs. Those bad boys haven't see daylight in MONTHS! That's when I realized I desperately needed a gradual sunless tanning lotion. Feeling good in your own skin is a great tip to feel confident running outside. 

I made my way to Walmart and stood in the beauty aisle staring at this selection of JERGENS® Natural Glow® products. I saw the sticker on the packaging to save $3.00 on any 2 full size Jergens® Natural Glow® products (Offer excludes trial and travel sizes). That's when I knew that I wanted to get the JERGENS® Natural Glow® 3 Days to Glow™ Moisturizer to give my skin a boost in color then follow up with the Natural Glow® Daily Moisturizer. 

Before I used the gradual glow moisturizers, I needed to exfoliate my very dry skin. Not only had my skin not seen sun in several months, the cold moisture-less winter dried my skin out. I could have just picked up any body scrub while I was at Walmart but I really like making my own because I always have all the ingredients I need in my kitchen. You could literally eat this body scrub.

Click to tweet: Three-Ingredient Citrus Brightening Body Scrub so good you could eat.

I use a 2 to 1 ratio for my body scrubs - 2 parts white granulated sugar to 1 part coconut oil. That is the base of any good body scrub then you can add any fragrances or add-ins that you'd like. 

One reason why I prefer a sugar scrub over a salt scrub is because I shave. And have you ever had salt in a wound? Yeah, that doesn't feel good. So the sugar is more gentle and won't irritate those freshly shaved legs. 

For this particular batch, I wanted to incorporate lemon. I added half the juice of a lemon and lemon zest to bring life to my body scrub. Not only that, but lemon has brightening properties that are wonderful for your skin. If you are looking for a more fragrant scrub, you can add in some additional lemon essential oil. 

Three-Ingredient Citrus Brightening Body Scrub

Ingredients

• 2 parts White Granulated Sugar
• 1 part Coconut Oil
• Zest of One Lemon
• 1/2 Juiced Lemon

Directions

1. Mix all ingredients together and store in shower safe container.

Now here are some tips I have for you when working with gradual glow moisturizers:

Exfoliate. Exfoliate prior to your first use and at least once a week. You can make my Three-Ingredient Citrus Brightening Body Scrub and store in a container to keep in the shower. I might also suggest exfoliating more often if you are active. Your sweat and fitness gear can wear the gradual glow off your skin quicker in certain areas. By exfoliating, you can create a smooth, blended surface. 

*Please note that I store my scrub in a glass container. Glass can be dangerous and harmful in the shower if dropped. Also, the coconut oil can create a slick surface on the bottom of the shower. Use with caution.

Moisturize. Keep your elbows, knees, hands, and any other extra dry area well moisturize prior to applying your gradual glow moisturizer. The regular lotion will act as a barrier to stop you skin from absorbing too much gradual glow moisturizer.

Wash your hands. After applying your gradual glow moisturizer, wash and dry your hands. This will also help stop too much absorption of the gradual glow moisturizer onto your hands.

Choose the right shade. Sure you are trying to build a natural glow, but don't jump up to the darkest shade. Start with your natural skin tone and work from there.

Who is ready to create their own sunshine and naturally glow?! Bare that skin and enjoy the outdoors.

Click to tweet: Bare that skin and enjoy the outdoors with this brightening body scrub.

Have you ever used any JERGENS® Natural Glow® products?
Do you prefer sugar or salt scrubs?
Don't forget the ingredients for this scrub and Pin it for later. 

Building Healthy Habits

This post was sponsored by Nature Made® as a part of an Influencer Activation for Influence Central. It takes practice and repetition to build a healthy habit. Start where you feel comfortable and don't give up.
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We are now mid-way through March. How many of you still think about your New Year's Resolutions?


Crickets.
Crickets.

That's kind of what I thought. And if you can remember way back to January, I shared my reminders for 2016 because I think resolutions tend to be very negative. 

One of my reminders was to consciously take care of my body; physically, mentally, emotionally, and spiritually. One item I already checked off my list is getting my annual wellness exam. My body appears to be in wonderful working condition and now I can go enjoy all the other ways of taking care of myself. 

Since the weather has warmed up a bit outside, I have already gotten out to log a few running miles. It has felt great to stretch my legs and to remember the joy that running brings me. If you aren't aware, I don't have a gym membership and I don't own a treadmill. All of the running I ever do is outside and I prefer temperatures above 50 due to asthma. 

This year I am really trying to up my vitamin and supplement intake. Who knew you couldn't get all your nutrients from your food each day? Especially when you tend to eat the same foods day in and out. 

Well I guess I knew this all along but never took the initiative to start. One vitamin I have started including into my daily routine is B12, specifically NatureMade® VitaMelts® Energy from Walmart.  I knew it was well known for supporting cellular energy production, but had no clue it was really beneficial to take as a runner. 

Click to tweet: Do you know the primary role of vitamin B12?

B12 vitamin is only found in animal products; fish, meat, eggs. There are some days that I don't even consume any meat sources and I am missing out completely on this wonderful vitamin. Plus, its primary role is to aid other nutrients. Sounds pretty important, doesn't it? *These statements have not been evaluated by the Food and Drug Administration. The product is not intended to diagnose, treat, cure or prevent any diseases. Please seek medical advice prior to taking vitamins or supplements.*

Click to tweet: You too, can build a healthy habit in 30 days.

You too, can build a healthy habit with NatureMade® Healthy Habit Builder program. There you'll find additional motivation and tips to help you achieve your specific health goals. And just for joining the program, you will be automatically entered to win a grand prize of $5,000*.(*For full rules and regulations visit NatureMade.com/Challenge)

*NO PURCHASE NECESSARY. A PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. LEGAL RESIDENTS OF THE 50 UNITED STATES (D.C) 18 YEARS AND OLDER.VOID WHERE PROHIBITED. Enter by 3/31/16. Internet access required. 1 Grand Registration Prize (actual value $5,000) and 30 Challenge Prizes (each actual value $250) available to be won. For Official Rules, prize descriptions and odds disclosure, visit HealthyHabitBuilder.com. Sponsor: Pharmavite LLC, 8510 Balboa Blvd. Suite 100, Northridge, CA 91325.

The sponsor of this sweepstakes is Nature Made. WebMD is not related to or responsible for the sweepstakes.


Nature Made Wellness 3
*I-C will randomly select 20 winners from all program entries and will handle fulfillment of the winning prizes.


For more information to further your health goals, you can check out NatureMade® Daily Boost Program.

13 Running And Fitness Instagram Accounts That Will Feature You

Growing your Instagram followers can be as simple as being featured on a large Instagram feature account. Below is a list of 13 Instagram feature accounts that share all things running and fitness. 
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Are you familiar with Instagram feature accounts? These are accounts that are dedicated to featuring posts typically with a specific topic or community in mind. But how can these help you grow your Instagram followers? Simply by using the relevant hashtags on your post, you are joining the community of like minded people. Not only that, your post could be featured to thousands of potential followers.

I've combed through Instagram and found you 13 running and fitness Instagram feature accounts that you should be aware of. Be sure to study each account and follow their requirements for the best changes of being featured.

Click to tweet: 13 Instagram feature accounts to follow and tag for running and fitness.

1. @runnerlandofficial 20.6k followers
Features specifically running photos. Their requirements to be featured are to follow their account and tag #runnerland in your photos. The types of photos they repost include a lot of landscaping with runners in a distance.

2. @running_life_inspiration 62.4k followers
As their handle suggests, they feature running posts. Their only requirement to be featured is to tag #runninglifeinspiration. Their favored images are ones with quotes.

3. @runnershoutouts 42.2k followers
To get a 'shoutout' on their account, you'll need to follow them and tag #runnershoutous with your running based photos. They tend to 'shoutout' images that are angled from the ground up.

4. @runitfast 68.1k followers
A running specific feature account. To be featured, all you need to do is tag #runitfast. They feature all types of action running shots.

5. @runshots 14.3k followers
If you are posting a solo running shot, follow and tag #runshots to be featured. They also have another account for cycling, if that's your thing.

6. @CyclingShots 82.2k followers
This account features all things cycling, from riding shots to just images of your ride. You'll want to follow the account and tag #cyclingshots or #goprocycling.

7. @infinitejoggers 11.4k followers
Featuring all things running and action running shots. To be featured, simply tag #infinitejoggers.

8. @inspiringwomenrunners 3,658 followers
This accounts is dedicated to women runners of all levels. They feature action running shots, post run medals, and all things that bring joy. The requirements to be featured are to follow the account and tag #inspiringwomenrunners.

9. @instarunners 207k followers
They share all things running, including finishing medal posts. To be featured, you'll need to follow their account and tag #instarunners.

10. @runnerscommunity 110k followers
They have a large following but only feature one runner a week. You'll want to follow their account and tag #runnerscommunity and #rcrunneroftheweek

11. @runstagrammm 6,179 followers
If you like taking photos of you flying high while running, this feature account is for you. Make sure you follow their account and tag #runstargrammm to be featured.

12. @runnersrepost 3,875 followers
This account tends to feature solo running shots. The requirements to be featured are to follow their account, as well as, tag them and their hashtag (#runnersrepost).

13. @endurestrong 6,076 followers
This account is for all things fitness and for all levels. Simply just tag #endurestrong with your fitness post to be featured.

Click to tweet: Easiest way to grow your Instagram followers.

And just because we are on the topic of Instagram, are you following me yet?

A photo posted by Jenn - a traveling Wife (@atravelingwife) on Feb 29, 2016 at 3:01pm PST

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Want to save this information for future use? Make sure to Pin it to Pinterest.
Are their any other running or fitness Instagram feature accounts?
Have you ever had your fitness post featured on Instagram?
Just for fun, comment 'Happy Friday' below. 

Grain-free Granola [Whole30 and Paleo Friendly]

This grain-free granola is chock full of protein and is plenty sweet to be eaten alone or on top of yogurt. No matter how you eat this, it can be made Whole30 and Paleo friendly. Enjoy!

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Happy New Year if I haven't told you already! I hope 2016 welcomed you with open arms. I'm excited to see where this year takes us and what adventures you and I get to experience.

While most people have decided to make some fitness improvements by working out and eating healthy, others are continuing on with their healthy journeys that they started years ago. I too thought about making some changes only because I was oh so bad during the holidays. Eat a cookie, gain a pound - that was pretty much how November and December went for me.

I spent a lot of time looking at Whole30 and how that might be beneficial for me. I even went as far to gather 30 days of recipes for breakfast, lunch, and dinner. This was a very time-consuming process to really narrow down recipes that would help A and I succeed at Whole30. Come to find out, Whole30 is really not for us. Care to hear the story?

Who's to say that Whole30 or pursuing a Paleo lifestyle isn't for you? Despite my findings that I'm just not really into the whole Paleo / Whole30 lifestyle, I went ahead and made some grain-free granola that is both Whole30 and Paleo friendly. I urge you to give this a try and if you don't follow a specific diet, enjoy the granola on top of yogurt or ice cream!

Click to tweet: Yes, please. Grain-free granola for breakfast.

If you don't know what Whole30 is, you can read all about it here. But basically, you can only eat real food. So no more sugar, alcohol, grains, legumes, dairy, carrageenan, MSG, sulfites, and do not recreate sweets, junk food, or 'treats'. Before you roll your eyes and question what CAN someone actually eat then, you can definitely eat this grain-free granola!

Grain-free Granola [Whole30 & Paleo Friendly]

Recipe by a traveling Wife

Cook time: 2 hours

Ingredients

• 2 cups Unsalted Almonds
• 1 cup Unsalted Walnuts
• 1/2 cup Raw Sunflower Seeds
• 1/2 cup Unsweetened Dried Cranberries
• 1/2 cup Pitted Medjool Dates
• 1/2 cup Unsweetened Shredded Coconut
• 1 teaspoon Ground Cinnamon
• 1 teaspoon Pink Himalayan Salt
• 1-2 tablespoons Water (check instructions)
• *Optional: 1 teaspoon Vanilla Extract (by adding this, your recipe will not be Whole30 compliant)

Cooking Directions

1. Preheat oven to 250 degrees F.
2. Soak nuts in water for 1 hour.
3. Add cranberries and dates into a shallow bowl and add enough water to cover dried fruit for 1 hour.
4. Drain and rinse nuts until water runs clear.
5. Add all ingredients to food processor and pulse until well combined.
6. Add one tablespoon of water at a time if needed to thin mixture out a bit.
7. Spread mixture onto lined and greased (using coconut oil) cookie sheet.
8. Bake for 60 minutes. Turn oven off and leave cookie sheet in the oven for an additional 60 minutes.
9. Store grain-free granola in air tight container.

Have you tried Whole30?

What are your fitness goals for 2016?

What do you like to put granola on?

FITNESS 2015

I can fitness whole pizza in my mouth! But really, the past few weeks have been more about celebrating and less about fitness. Sure, I went out for a short rainy run on Christmas Eve and a 2 mile run on Christmas Day.

A photo posted by Jenn (@atravelingwife) on Dec 24, 2015 at 9:05am PST

Now I'm planning out my 2016 goals and reminders. I also think it's now appropriate to remember where this year has taken me. Follow me on my fitness journey throughout 2015.
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Running Through A Haunted Town

How To Stay Motivated During Fall And Winter

I shared three very fun and inspiring ways to stay motivated during the hardest times of the year - when the weather isn't in out favor.

Click to tweet: Tips for staying motivated during Fall & Winter. 

DIY Sanitizing Wipes

How To Run [or workout] Confidently Outside
I used to be so embarrassed to run outside or workout in public. Here I shared my tips so you too can workout confidently.

Click to tweet: Fake it 'til you make it - become a confident runner.

How To Eat Healthy While Being A Runner 
While I am no dietician, I think we all can agree that shopping the exterior of the grocery store is ideal. There are some other very useful ideas for choosing to eat a healthier lifestyle in that post as well.


Runners Should Not Eat Whatever They Want
Because let's face it, that beer and pizza will not make you run faster!

Running Streak - 50 Days
Running Streak - 20 Days
Running Streak - 10 Days
Because streaking is AWESOME!

Click to tweet: Let's go streaking! 

Why You Should Limit Your Fruit Intake 

Five Ingredients To A Healthy Lifestyle

Fitness Inspiration
Your don't have to pay to get a good workout in.
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Click to tweet: Fitness round-up 2015.

Where has your fitness journey taken you this year?

Running Through A Haunted Town

A and I woke up before the sun on Saturday, October 24th for our 1.5-hour drive to beautiful Frederick County, MD. We watched the sun rise and it illuminated the orange, red, and yellow topped trees. Seriously, such a beautiful sight.

It was a perfect fall morning - crisp air and a whopping 50-something degrees. Groups of people corralled in groups drinking coffee, bundled in their pristine running attire. Most people were meeting with old friends and meeting new friends - chatting about where they are from, if they ran the race before, and just holding general conversations.

The lines started forming for the temporary restrooms. There were 3 stalls for 286 runners and the line continued to grow and grow. Little did we know that the race would start in that direction and now was the time to go, if you know what I mean.

Everyone lined up and continued to practice their warm-up routine while the national anthem played. And then, we were off. We all followed this nice gentleman below through the streets of Burkittsville,  up historic Spook Hill, through Boordy Winery Vineyard, historic Union Cemetery, Guyton's Farm, and Distillery Lane Ciderworks' Orchard.

We ran by beautiful buildings and churches, through gravel and dirt. The sights and the sounds of this 152 person town were outstanding. Even though this town is one of the most haunted places in America, no spirits were witnessed during this race.

Click to tweet: Running through one of America's most haunted towns. 

Click to tweet: Must-Do race for Oct/Nov - put it on your list.

In 2014, this particular race gained national attention by Competitor.com as a must-do race in October/November across the U.S. The race was also featured on RunnersWorld.com this year for 10 Great Halloween Runs. Being that A and I move around frequently, we are always excited to try unique races. We must agree, this is a must-do race if you can make it to the area.

I didn't do too much cross training, but I wasn't really trying to run the race for time. I really wanted to enjoy the scenery and experience with A.

A ran by my side the entire 4 miles. We finished 114 and 115 out of 286 with a time of A - 39:58 and Myself - 39:59. That put us at about a 10 min/mile pace and I'd say that's not bad.

Spook Hill Cider and Wine 4 Mile Race offered a variety of refreshments after the race - water, fresh cider, bagels, and bananas. I enjoyed my share before walking down the street to Distillery Lane Ciderworks to pick up some cider and wine.

What is the most unique race you participated in?
Have you ever traveled to Frederick County, Maryland?
What is your favorite post race refreshment?