Overall Health and Wellness Tips

Overall health and wellness tips:

1.) Drink Water: I have harped on this several times on my blog, but water is SO important yall! It helps keep our bodies running smoothly, helps flush out toxins, clears our skin, and keeps us feeling full when we want to grab a snack. I shoot for eight glasses a day, and more on days that I do hard, sweaty workouts. Go grab a glass right now!

2.) Wear sunscreen: Spring is here, and if you haven’t already started wearing sunscreen (tip: you should wear it year round), then you need to start ASAP! Make it a part of your morning routine especially on your face! I also am careful to remember to put it on the backs of my hands. I know when I am driving my car they take a big hit on sunny days. Also remember sunscreen expires! If you have a bottle that has been in your cabinet for four summers, I would toss it and get a new one.

3.) Workout: This one is pretty obvious, but how often are you working out vigorously? Walking is so SO good for you, but if you aren’t getting your heart rate up or working up a sweat, you may not be doing your body as much good as you thought you were. A heart rate monitor can help you gauge your workouts. Shoot for five workouts of 30 minutes a week, or four workouts of 45 minutes each, but also walk as much as you can every day!

4.) Healthy eating: You may have heard the phrase “abs are made in the kitchen” and it’s so true! I know people with great abs who never do a single crunch. There are so many other great workouts that work your abs, and more importantly, it’s what food you are putting into your body. Take baby steps and try cutting out soda and unhealthy snacking during the day and instead drink water and eat snacks like almonds, Greek yogurt, an apple, or string cheese.

5.) Tooth health: This one doesn’t get mentioned as much as it should. Keeping your teeth healthy and strong is SO important for your health! I brush my teeth twice a day, and (try) to floss every day. (Full transparency, I don’t always floss every single day. Working on remembering!).


Also, strengthening and repairing your weakened enamel is really important. Think about how a moisturizing lotion can replenish your skin. A toothpaste can replenish vital minerals for stronger enamel.


I have been using Colgate Enamel Health Mineral Repair Toothpaste morning and night, which does just that. It helps absorb things like natural calcium and, with continued use, can help protect against sensitivity and cavities. (Not to mention it makes your breathe smell great!)


We all get 24 hours in a day, and doing the above five things don’t take a very long time, but yet can have lasting effects on your health for many years to come. We only get one body, so let’s all take care of it the best way we know how!

QOTD: What is one of the five things I mentioned above that you struggle with?

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

The Boot


Good morning friends. Well, not a very good morning for me. As some of you saw on my Twitter and Facebook yesterday, I am not confined to the boot.  Meet my new friend. accessory.


You may remember I have been complaining of foot pain for about a month. I even took two complete weeks off running, and only logged about 20 miles in the month of November. In case you are catching up…it started hurting SLIGHTLY, more of just pressure on the top of my left foot, during the Rock n Roll St. Louis half marathon. I rested a couple days after the half, then ran an easy 3 miler in which my foot hurt AFTER I got back and for the next day or so. I took another couple days off, then ran 6 miles with Bobby, and it hurt badly about halfway through the run. That’s when I decided to ice it, take ibeprofin, and two weeks off.

After two weeks I ran twice, a 2.5 miler and a 3 miler. Both of which I got a little pressure towards the end of the run but not really pain if that makes any sense. So, I decided to run the Turkey Trot on Thanksgiving. My foot started throbbing at mile 2, but I still managed to place in my age group! But, I knew something was really wrong after that. My foot hurt for days, so on Monday morning I made a Tuesday appointment to see an orthopedist. The doctor said it could have been a combination of things, but was most likely the fact that I raced half’s 3 weekends out of five while working three expos on my feet all day.

So This morning off I went, had x-rays done, and the doctor said they looked normal, BUT stress fractures often don’t show up on x-rays. So, as I suspected, it’s one of two things: a stress fracture or bad tendonitis. He said treatment for both is relatively the same, so I am to stay in the boot for three weeks, come back for more x-rays and to test it out. If it still hurts, it is likely a stress fracture and I stay in the boot another 2-3 weeks. If not, I can ease my way back into running.


I’m really ok with this!


Who am I kidding? this sucks!

Please excuse the mess, I was folding laundry today on the couch.

Anyway, I am really discouraged right now. I can’t run, I can’t do cardio. I can only lift upper body weights. And our YMCA isn’t officially open yet, just my luck.

Also, in an effort to keep it real here on RWS, which I always try to do, I am going to admit another fear I have….I am afraid I am going to gain weight. Some of you may be rolling your eyes, but I am just trying to be honest. I struggle with maintaining and indulging a bit too much around the holidays, so what’s going to happen when I can’t do much moving around? I have already sat around for two weeks not running, and now another three? I haven’t been inactive for FIVE weeks in several years. Maybe not ever now that I think of it.


I am being very careful how I word this, because I want you all to know I love food and would never starve myself to look a certain way, ever, but also I am not the type of person who says “I don’t know where it all goes, I eat whatever I want and I stay at my same weight!” I have to work HARD to maintain my weight, it has never come easy for me. I do not want to fall into a deadly trap of restriction, especially around Christmas, but I also don’t want to pack on several unnecessary pounds I have worked hard to keep away. I have always had a very healthy relationship with food, but I have also never been in a situation where I could not work out, so I am very curious to see how this all plays out.  I would much rather gain a little than starve myself, but I worry most about it constantly being on my mind every time I eat something. I will keep you posted on how I am physically and emotionally handling my new situation as we go.

QOTD: Have you ever had to wear a boot? Or a cast of any kind?

Phonecia Gourmet Restaurant


Last night, my sweet husband took me out for a nice dinner.


We tried a new place (to us) in the cute little downtown area near the beach in Ocean Springs. per a friend’s request, we pulled into Phoenicia Gourmet Restaurant. It’ was in a small older building, but the waiters were all dressed up in bowties, and there were candles on the tables and flowers. It is a Mediterranean restaurant mainly. Check this out on the wall.


While we were deciding what we wanted, this was put on our table. It was pretty good!


I decided on a steak, and Bobby got fish, amberjack I think.


The steak and potatoes were REALLY good. The veggies were just so-so, and Bobby really enjoyed his meal as well. It was a relaxing atmosphere, and a live musician even started playing midway through our meal. We left full and happy!



Overall: Food was really good, atmosphere was also good. Service we just so-so. We had some teenager who kept talking too fast I couldn’t understand him (boy do I sound old) but we had other workers refill our water, clear our plates, etc. and they were all very friendly. One drawback, it was pretty pricey. Definitely not your every weekend type meal. I would go back here for a special occasion though (or if I won the lottery!)


I am about to go run ten miles with Bobby, fingers crossed we make it and I have no knee pain!

*Don’t forget, Monday I am hosting a raffle with all kinds of goodies, all to benefit Team in Training!

QOTD: Tell me your favorite thing about eating out for dinner

Pay Attention


Oh hi there! Now that I have your attention…heh. Anywho, I want to chat with you today about something I have been thinking about over and over the past couple weeks since I got back from vacation and have really been trying to eat better.


If you know me at all, which hopefully you do, because you follow me on twitter and my Facebook fan page AND subscribe to my posts which you can do on the right menu bar…(shameless I tell ya) then you know I LOVE sweets. I love ice cream, cupcakes, candy, chocolate. I also like chips and salsa, cheez it’s, well….most unhealthy things. I will NEVER be one of those people that puts a food “off limits” but I CLEARLY have issues with snacking. Working from home does absolutely nothing to help these issues, because I find myself with my big head in the pantry all. day. long.


So, I recently started becoming more MINDFUL of what I am eating. I don’t mean this in the sense of being mindful of healthy versus unhealthy, I mean actually PAY ATTENTION when you eat so you can fully enjoy it. How many times have you decided to indulge in some yummy treat, and you started eating. And your mind began to wander as you ate. And before you know it, you are done and you didn’t actually ENJOY the food! (Hopefully I am not the only one who does this…)

Well, I am here to tell you I do it all the sitnkin time! It’s like a disease! Then of course I want more, but that’s no bueno. I firmly believe I wouldn’t even need near as MUCH of the desired item if I truly savored it. Huh? For instance. If I am craving chocolate, I will go eat half a bag of Cadbury mini eggs….I may or may not still have 3 unopened bags in the pantry I “stocked up on” after Easter… Who’s counting? Anyway, if I was ACTUALLY paying attention I would probably be satisfied to savor just a small handful. Instead, I mindlessly eat and end up sad because of all the food I ate and super-duper sad because I didn’t even enjoy the delectable treats.


Dilemma. I know. So what have I been doing? Well first of all, when I feel the urge to hit the pantry, I down a glass of water. I don’t drink near enough of the stuff, so even if I am still hungry after, I know it was good for me. I re-acess a few minutes later and if I DO decide a treat is in order, not only do I NOT take the whole bag/box/carton with me, but I actually pay attention. I DO NOT sit in front of the TV or the computer. I DO NOT talk on the phone and I DO NOT WORRY about things. I can be a nervous eater so stressing as I snack makes me snack more.

So, all of that to say, take your time and enjoy your special treats. You probably won’t eat as much, and you will feel more satisfied later. This goes for any food you eat really, but especially for treats (in my opinion) and with that, I am going to go pay a LOT of attention to a bowl of ice cream.



yesterday I ran an easy 2 miles in my neighborhood and threw in about 3-4 hills. Today I may at my parents after some business appointments I have to go to. This is slightly throwing my schedule off! This is what I wore today to run in. This is one of my favorite outfits. Sorry it’s blurry, I hate where the camera button is on my phone, there is no way to hold it with one hand and have it not be blurry!


QOTD: Do you pay attention to the food you eat? Do you multi task when you eat? Do you find you eat more by doing this?