Plastic Free July Ideas & Tips

July 12, 2019July 23, 2019Leave a comment

Every year millions of people take part in the #PlasticFreeJuly challenge around the globe, choosing to refuse single-use plastics and drastically reduce the the amount of plastic waste ending up in the landfill or as litter on land and in oceans.

No matter who we are or where we live we can ALL take part in some way! We will reduce waste this month and help create new habits in our lives for using less in the long term. Don’t worry that you didn’t start at the beginning of the month. Just like with any resolution or goal TODAY is the perfect day to start making some positive changes, not tomorrow, not next week, NOW. Start today and challenge yourself to take a new step to live more consciously. These are things we could ALL work on, ALL year-round.

This is not an all or nothing challenge, and it’s important to take steps that will be sustainable for you and your lifestyle. It’s better to choose a couple things to start with, and working on reducing and cutting out in the long term than trying all at once and becoming burnt out and giving up. We need millions of people reducing their use and consumption imperfectly, not a small few doing it perfectly.

Here are a few ideas for getting STARTED. Start small by focusing on the four top single-use plastic items:

PLASTIC BOTTLES – This is a simple one to start with! Just carry a reusable water bottle with you. If you do forget to bring your water bottle along with you, don’t panic. You can find a fountain, ask a cafe for a glass of water, or purchase a glass bottle of water and reuse it.
SHOPPING BAGS – Bring reusable bags for groceries, clothes or home goods shopping. Leave some in your car, next to the front door, or a small compact one in your bag so you’ll never forget.
COFFEE CUPS – Pack reusables made of ceramic, glass, plastic or stainless steel. *You don’t need to purchase a new special cup (though if it’ll help you feel more motivated to carry it around with you – go for it!). You can also bring a mug or mason jar from home – just be conscious of using items that can heat up or don’t travel well if you’re going far.
STRAWS – If you prefer to use straws for your drinks pack a reusable! There are many options and many come with cleaners.

These may already be big habits for you to work on, and that’s a great start. OR if you’re already working towards those swaps and want to further challenge yourself by saying no to other items and making more swaps, here are some more ideas:

Reusable Items in the Home (a few to get started)

Use glassware and other tupperware instead of plastics bags and wrap (if you do still have plastic bags or containers on hand, then wash and reuse them as many times as possible – we do this with some take-out containers and other plastic tubs some products have come in)
Cloth dish towels instead of paper towels
Cloth napkins and handkerchiefs (you can make some extras by cutting up old t-shirts)
Refill dish soap, Shampoo and Conditioner in the bulk section (I reuse the containers I had previously purchased with these products – no need to buy new specific containers)
Use bar soap or liquid refills (I use Dr.Bronners for hand soap and dishes)

Shop Plastic Free (BYOB and more)

Bring your own bags and containers for produce, bulk, and bringing it all home (keep some in your car, purse, backpack, etc. to ensure you always have one handy)
Choose unpackaged fruit and veggies (in Summertime, shop at farmer’s markets! Great way to also ensure it’s coming from local sources and is in season)
Shop the bulk section (for coffee, tea, beans, rice, veggies, other grains, nuts, spices, dish soap, shampoo, etc.)
Choose food packaged in glass, metal, or cardboard instead of plastic whenever possible.

More Plastic Free on-the-go

Bring you own containers for takeout food and leftovers (I reuse the ones from previous to-go orders, and for full transparency I sometimes forget my containers and need to get another containers to-go. But I always try to make sure it’s something I can reuse)
Say no (thank you) to single-use forks, spoon, and knives. Keep a small bag in your in your purse or backpack with cutlery from home or get a bamboo set for to-go orders. Eat at the restaurant or cafe and ask for a “for here” cutlery.
Refuse free samples and goodie bags filled with random bits.
Ask for your food or drink in a “for here” dish.
Carry that reusable bag always for any random shopping need

This list is a work in progress and meant to help get some started in reducing plastic and other single use items. If you have other ideas to add on, please share in the comments below and I will add! More tips on reducing waste in other ways and on a larger scale coming soon.

For more ideas, tips and actions to help reduce waste for all areas of life and work check out @plasticfreejuly and their website https://www.plasticfreejuly.org – an amazing non-profit organization from Australia who started this challenge

@plasticfreemermaid also shares a ton of great ideas and resources and put together a fantastic #PlasticFree🧜🏼‍♀️ guide – Her website and blog are also full of resources http://iquitplastics.com/blogCheck out my Conscious Living Resources page for even more resources on reducing waste and conscious living (blogs, podcasts, Instagram accounts, etc.) So, will you join me and give up or greatly reduce use of single-use plastic items this month? And beyond? (Pick just a few things or a ton, it ALL adds up to make a difference)Share below one thing you plan to work on!
> > Much love, Alena

Getting back to it: A personal post.

July 16, 2015July 16, 2015Leave a comment

Hello Everyone!

This will be a more personal post, as I want to share a bit about my recent experiences and getting back to a good and healthy place. For those that are struggling to get back on track and find motivation, whether you are post vacation or have taken a break from the routine for another reason, check out my post about “Tips for getting back on track” they are my personal tips I use myself and I truly hope they can help you.

I know I haven’t posted much in the last month or so. I’ve been going through some ups and downs in my life, with both energy and motivation levels. Some days I’ve felt awesome and on top of the world, and others I’ve felt tired, unmotivated and uninspired. I think both my mind and body were burnt out on so many things. Although I do find some joy from my job, it is ultimately not something I am passionate about and that has been taking a toll on me mentally. I was also getting to place where I was starting to put too much pressure on myself both mentally and physically, and getting frustrated with my progress.

I am sharing this to let you know, we are all human and life is not always a straight and steady road. Life is filled with ups and downs, good and bad days, weeks or months. But learning to get past that – whether it’s from switching up your routine, taking a needed break, or letting go of something that was bringing you down – it is important. I was extremely lucky to receive a birthday trip from my grandparents, to meet up in Spain and travel with them to England (I am currently living in Germany). Those almost 2 weeks away were much needed and helped me clear my head and reevaluate so much. Since arriving home last week, I have set new goals, and have a new sense of determination and motivation. I have stopped putting so much pressure on myself, with my work, my workouts and social media and feel like a weight has been lifted off my shoulders. I am eating better, sleeping better, have more energy both mentally and physically and am so excited about all my new projects coming up.

As of this week I will start regularly blogging again about a variety of healthy living topics, including fitness, nutrition, workout tips, mental balance, motivation and my experience following Kayla Itsines Bikini Body Guides. My hope is that by continuing to share my personal journey and everything that I have learned and will continue to learn along the way, I can help others on their own healthy journey. If you ever have a specific topic you would like me to write about, don’t hesitate to email me or leave the topic in the comments. I want this to also be a place where I can interact with my subscribers and other bloggers. I will also be starting an online Personal Trainer course in the very near future and am so excited to take this next step in my fitness journey and start training and helping others to become stronger, healthier versions of themselves. I have set up a GoFundMe page if you care to check it out and read more.

I thank you all for being a part of my journey in any and every way. Blogging and writing about these topics and experiences has been so meaningful to me, and I look forward to doing it much more regularly.

Much Love, Alena ❤

Healthy Living: Change Your Mindset, Change your Life.

May 19, 2015July 19, 2015Leave a comment

“To Change your Life, you have to Change Yourself. To Change Yourself, you have to Change your Mindset.”

Above all, I am aiming to live my life in a healthy and balanced way. For me that has meant creating healthy eating, exercise and everyday habits, and saying goodbye to the things that brought me down. It has also meant surrounding myself with like minded and supportive people. And learning to think about things in a different way. But it is all a constant learning experience and each day I learn something new about what it means for me to Live a Balanced Lifestyle.

Starting around the age of 14, I began drinking alcohol and formed some very unhealthy relationships with my body and food. I was young and impressionable, and wanted so badly to fit in. I had no idea that amount of damage I was doing to my body, or that this beginning would lead to almost 10 years of continued unhealthy habits, and in some ways get much worse. Until the age of 24 I suffered on and off from a variety of eating disorders or at least disordered thinking, that caused me to sometimes skip meals, or binge and purge. I also went though a long stage of partying and drinking excessively. All of which were so harmful to my body and I am so happy and grateful to have moved on and away from these habits.

It took me a long time to realize that I not only had to change my Habits, but I had to change my Mindset as well. I had to stop thinking about myself in a negative way, and start loving and taking care of my body. I had to stop viewing food as a comforter and start viewing it as Fuel. I had to stop viewing Alcohol as a means to escape life’s problems, and a confidence booster blanket when socializing and learn to deal with my problems in a different way, I had to learn to be confident in myself, by myself, without the aid of a substance. And once I finally changed my mindset and the way I thought about things, it changed everything. I was able to move forward with my life, and start working towards a healthier and happier version of myself.

I understand it can be hard to change. For years, I always had an excuse in my mind why it was okay to keep living this way, ‘I’m young, I deserve to live wild and free, my body will recover later.” But there came a point where Enough was Enough. The damage I was doing to my Body was catching up with me, and I could not only feel it physically but mentally as well. I was putting my Body and Mental Well Being in Danger and putting my Family and Loved ones through more than they deserved.

Until I decided I HAD TO make a Change. It wasn’t a complete 180* in the beginning, but with time I have given up the extreme unhealthy and bad habits. Over the past one and a half years I have worked so hard to get to where I am and I have changed so much, not only physically, but mentally as well. With time, I have given up old unhealthy eating and drinking habits, and learned to find a balance with food and alcohol and taking care of my body and mind. I am in a much better place and more optimistic about the future. But I still have hard days sometimes, days where I am unmotivated, scared about the future and filled with unexplainable sadness. But I now know I can get past those days, and I do not need to turn to food and alcohol for comfort. And nowadays, the good and happy days far outweigh the bad and that is also a huge form of progress for me towards a healthy and balanced life.

While Fitness and proper nutrition have helped me in many ways, changing my outlook on life has truly played a huge part in my healthy journey. I try to start the day with a positive thought, and reflect on the previous day. I try to forgive myself for my mistakes, and set intentions to do better. And when I am feeling down I try to remind myself how truly lucky I am to be alive, with a roof over my head, food to eat and people that love and support me. It puts my “problems” into perspective.

Here is a list of things I try to do each morning before getting out of bed:

Express Gratitude.
Set my Intentions for the day.
Take 5 long deep breaths in and out.
Smile for no reason just to flex the muscles.
Forgive myself for yesterdays mistakes.

Living this healthy lifestyle and changing my outlook of life and my mindset has helped me in so many ways. I am excited to keep learning and expanding my health and fitness knowledge, helping as many as I can along the way. I am more optimistic about the future, and my place in this world. I am motivated to keep moving forward, progressing towards a better version of myself one day at a time.

To SEE and FEEL Progress, You must be willing to Change something. Your Lifestyle, Your Mindset, Whatever it is that is holding you back, because progress is Impossible without Change. But never give up, because Change is Possible! ❤ Alena

Healthy Living: Let Today be the Start of Something New.

May 1, 2015Leave a comment

New Day, New Month, New Goals. Each day truly is an Opportunity to Change your Life for the Better. So, Let Today be the Start of Something New.

Each day we have a choice to start something new. You can Start small and decide that Today is the day you will start walking or biking to work instead of taking the car, or the day you start using the stairs instead of the elevator. Today is the day you start adding one spoonful of sugar instead of two, or switching it out all together for a more natural sweetener such as Stevia or Honey. Today is the day you start trading your candy bar for a piece of fruit, your soda or beer for a tea or fruit infused water. Today is the day you will stop skipping breakfast, and start your day right with a fueling and filling meal, firing up your Metabolism. Today is the day you start better organizing your schedule to make sure you have time for your workouts, meal planning/prepping and downtime. Today is the day you Drink More WATER, the Liquid of Life. Today is the day you spend Less time on your cellphone and More time with Loved ones! Check out my Blog Post “Finding a Balance” for more tips on making small changes towards a Healthier Life.

Each day is an Opportunity to Push ourselves and keep working towards our goals. Try a Join a new Fitness class you’ve been thinking about and workout alongside all those other people working towards similar goals, support and push each other. Do some research about healthy meals, and try cooking a new one for yourself, or get more serious about meal planning and prepping (personal goal). Start adding in more Yoga to your normal routine (another personal goal). Venture into the “Guy area” of your Gym and hit the Squat rack! And don’t be afraid to ask for help and advice! Never forget that everyone starts somewhere. Or start the training program you’ve been debating doing! My personal recommendation is Kayla Itsines Bikini Body Guide, which I have been following for the past 8 months and love, as it has truly pushed me to new Limits and helped me grow and improve in so many ways! (if you are interested in trying the Guide click here for a Free week of Workouts and Here for the Full Guides).

Sometimes it can seem intimidating and overwhelming to make a Change, but that is why you can start small and gradually add in more and more. It is the little things we do that truly add up to Big, Staggering results! So don’t be afraid to start, to change, to try something new. Because today is another day to start/keep working towards your goals, and a healthier and happier version of yourself.

Today is the day to Find, Try and Do something that your Future Self will Thank You for!

If you are feeling lost or unsure of where to start or simply looking for some extra support and guidance on your healthy journey check out my Mentoring/Support Page and send me an email at healthylivingdreams25@gmail.com

❤ Much Love, Alena

Oatmeal: My Favorite Quick and Nutritious Breakfast, Here’s Why.

April 23, 2015April 23, 2015Leave a comment

Oats, Oats, Oats. So many delicious recipes and possibilities with this little grain! Oatmeal Pancakes, Oatmeal Cookies, Protein Oat Cakes, adding Oats into your Morning Smoothie and of course “plain” old Oatmeal!

Lately I have been on a such an Oatmeal kick! Scroll to the bottom for 2 of my Fav Oatmeal recipes for Breakfast!

After doing some nutritional research this Winter, I decided to change up my eating habits a bit and start incorporating a bigger variety of foods. One of my goals was to switch up my breakfast as well, as my beloved toast with eggs and avocado was getting just a tad boring and taking too much time to prepare in the morning, so much so that sometimes I would skip breakfast before work, or just have a couple of rice cakes. I wanted something easy to prepare, something delicious and something filling and nutritious that would fuel me for the day! That is when I decided to really give Oatmeal a go. Of course I had tried it before, but would eat it very rarely.

So, I began experimenting with different Oatmeal combinations, and quickly discovered that I really DO Love Oatmeal. It is so easy and quick to prepare, you can add so many different delicious things to it and it has some Amazing Health Benefits!!! It’s no wonder it’s one of the health crazes that has stick around! Since switching to Oatmeal for my normal weekday breakfast, I feel I have more energy for the day and I don’t have as many cravings, and those are just the things I can notice! Here are some other benefits as well.

Benefits of adding Oats into your Diet

Oats contains important fibers that help you to feel full longer (whereas a breakfast full of sugars and fats can make you feel full for a brief period but you will become hungry again much quicker.) meaning you are likely to eat less later in the day.
Fiber helps control blood sugar levels, so you don’t have an energy crash, and helps with digestion.
Eating oatmeal can help lower your cholesterol, especially your LDL, or “bad” cholesterol.
Oatmeal is low in fat and is a whole grain that is a source of protein, iron, magnesium and B vitamins.
Can help protect skin, “The starchiness of oats creates a barrier that allows the skin to hold its moisture, while the rougher fibrous husk of the oat acts as a gentle exfoliant.” -Written by Sara Bonham Click the link to check out her article on Life Hack for even more amazing benefits!

All the Benefits listed above have to do with OATS, and while Oatmeal is of course made from Oats it is Important to be aware of what type of Oats you are actually eating. Generally speaking the larger the Oat, as in rolled oats or steel cut oats, the less processed it will be, the more nutrients it will have and the longer it will take to digest. I tend to buy either Whole or Fine oats, but Never Instant! The majority of the time Instant oats are packed with sugar! You might think those Cinnamon Apple flavor oats are healthy, but check the nutrition label and you will see that many instant oats actually have a lot of added sugar. I always buy completely plain oats and add my own natural sweeteners such as Stevia drops or honey, although generally my fruit toppings give my oats enough sweetness, in my opinion.

Some of my usual (but not all at once) Oatmeal ingredients include: Oats, Eggs, Water, Oat Milk, Strawberries, Raspberries, Blueberries (frozen and/or fresh), Ground Flax Seed, Maca Powder, Chocolate Protein Powder, Chia Seeds, Stevia drops, Yogurt (although lately I am avoiding dairy as much as possible).

Here are my two favorite Oatmeal recipes Can be prepared in the morning, or partially prepped at night. Note: I rarely measure out things but these are the approximations of what I add.

Choco~Peanut Butter~Fruity Oats: 1-1.5 Cup of Oats, 1/2 scoop chocolate protein powder, 1/4 cup frozen Raspberries, 1/2 a Banana, 1 tsp Peanut Butter and Oat Milk.

Directions: Mix Dry Ingredients first, then add water so that Oatmeal is completely saturated, add in frozen Berries and put in microwave for about 2-3 minutes on high. Take out and add in Peanut Butter, Fresh Banana and top with Milk of choice.
For Overnight Oats, simply follow all steps above except for microwaving. Add all ingredients together and stick in fridge overnight so your breakfast is ready to go in the morning!

Healthy Fats, Protein & Fruity Oats: 1-1.5 Cup Oats, 1 tbsp ground Flax Seed, Chia seeds, 1/4 cup frozen raspberries, 1/4 cup frozen Blueberries, 1 Egg, yogurt or milk of choice (I use Oat milk or Goat yogurt).

Directions: Mix dry ingredients first, then add water so oatmeal is covered but not completely soaked. Add in egg and mix well. Add in frozen berries (or fresh if you have them) and stir again. Place on microwave on high for about 2 minutes, stir once, then microwave again for 1-2 minutes. Take out and top with a bit of Milk of your choice or Yogurt. Add a few Stevia drops or honey for bit of added sweetness (although I don’t think it needs it). Enjoy!

More recipes coming soon! Hope you enjoy!

Much Love, Alena ❤

Finding a Balance: Tips for making Changes towards a Healthier Life.

February 27, 2015February 28, 20156 Comments

Please keep in mind these are MY thoughts and opinions. I choose to write about these topics and share my advice and opinions with you all because they mean something to me and I hope they can help someone out in the World. This is a written collection of my thoughts and experiences with the subject. Please comment below if you have any questions.

Living a balanced and healthy life can take Time to truly achieve. It can seem so daunting, and difficult to manage. Yet, in the end it is all about making those small changes every day and making them a part of your normal routine. Make these changes into habits and a part of your lifestyle, because it is our routine and habits we create that will ultimately help us succeed. I am still learning about how to find a balance with some things, but for the most part I feel very happy and satisfied with my current routine. For me, making the change was not only about creating healthy and sustainable habits, but about cutting out the bad ones that were having a negative impact on my health and mental well-being. Not only did I change my routine by eating healthier, more nourishing foods and exercising regularly, I also stopped doing the things that were bringing me down. Partying at least 3 days a week and over drinking was a big part of my life for years, and cutting it out was one of the Best Decisions of my life. I still go out occasionally and have a drink or two, But it is Nothing compared to the old me. I am still learning so much about health, fitness and taking care of my body everyday. But I have established a routine that works for me, a balance that works for my body and each day I work hard to keep improving.

I found a Quote on one of my followers pages and it fit in very appropriately with my theme “You’ll Never Change Your Life Until You Change Something You Do Daily. The Secret of Your Success Is Found In Your Daily Routine” –John C. Maxwell This is so very true, You must make a change to see and feel a change. You must make taking care of your body a part of your daily routine.

You can make simple changes at first, small adjustments to what you’re used to. It could be a dietary change, like switching any heavily processed foods for fresh and natural products. For example:

Switching processed white sugar for raw brown sugar, stevia or another alternative natural sweetener.
Replacing white pasta and breads for whole grain alternatives, such as brown rice, sprouted wheat, whole wheat or spelt.
Swapping sugary soft drinks and soda for regular or fruit infused water or tea.

BUT with all of these things, You MUST read the Ingredients and labels. There are many ‘Healthy” Alternatives out on the shelves these days, a gluten-free option, sugar-free, low-carb or low-fat, and while some of these are great, there are also many that contain extra preservatives or additives just to give them flavor or keep them on the shelves longer. Do a little research and Be aware of what you are buying. My goal when grocery shopping is to buy as many fresh and plain products as possible, fruits, vegetables, plain yogurt, brown rice, whole grain pasta, cage-free eggs (organic when possible) plain tomato sauce, etc. Then I add the flavoring at home, so I know exactly what I am putting on my food and into my body.

Another important change is to start incorporating some kind of physical exercise into your daily routine. It can be as simple as:

Walking to the grocery store or university, instead of driving or taking the bus.
Riding your bike to work or going on a bike ride for fun.
Taking the stairs instead of the elevator.
Walking around and exploring your city or surrounding towns.

Each of these small things will add up and they Will make a difference. When you are feeling ready to do something a little more challenging there are soo many options!

Join a gym or local fitness center.
Sign up for a fitness class or join a local sports team.
Join a support group on Instagram or Facebook that will help you keep accountable with exercising and eating.
Watch Youtube videos of exercises tutorials and workout routines.
Hire a Personal Trainer to get you started.
Purchase a structured Workout guide such as the Bikini Body Guide or Tone It Up plan.

There are soo many options. You must make a little effort and take the time do some research or ask some friends or family for advice and get started! There will always be people to Help you, but Ultimately it is Your Life and You Must put in some Effort!

For me, I cut out unhealthy foods and started at the gym almost immediately, after returning home from Spain. I knew that personally I needed a bit more of a challenge physically and was very motivated at the time, so I started going at least 4-5 days a week. At the beginning I was doing mostly cardio for about an hour at a time, followed by a few classic abdominal exercises or using a few of the weight machines for legs. Now, more than a year later, I do a mixture of resistance training using my body weight and light weights, High Intensity Interval training, heavier Weight Lifting, stretching (beginners Yoga) and some typical cardiovascular such as jogging or walking. I follow Aussie Trainer Kayla Itsines Bikini Body Guide, as well as my own extra routines. I have a very diverse and balanced routine in my opinion, and this is what has been working the best for me, but I absolutely respect those who choose to focus on just one or two of those methods.

On an average week, I work out 5-6 days a week, for anywhere from 1-1.5 hours including warm-up, my routine and stretching, be that a bit of cardio, weights, or circuit training and always take at least one rest day. Currently, I eat home cooked meals 90% of the time and rarely drink. I try to have a semi-set schedule of when I wake up, eat, work, exercise and go to sleep, but my work schedule can vary greatly from one week to the next and so I have had to learn to be flexible and go with the flow. My normal habits do not not change, but the order in which I do them and the amount of time I dedicate to each one sometimes has to be adjusted. But that is okay, because I know I have created a lifestyle and habits that are sustainable for me and I will absolutely keep it up. (will do a separate blog about my workout routine and schedule soon!)