Often I get asked “Are you a vegetarian?” because I’m always posting plant based meals on my social media and blog. The answer is “no”. I eat a mostly plant based diet, and I do occasionally eat meat and animal byproducts, including beef, pork, chicken, fish, and eggs.

Back when I was studying at the Institute for Integrative Nutrition in 2014 to become a health coach, I tried various diets as we learned about them to see how my body felt and to see what actually worked for me. (Note: I won’t ever recommend something to my clients that I haven’t personally tried myself.) One of the diets that I really enjoyed was pescatarian – essentially only eating plant based plus seafood. I did this for about a month and I felt much lighter and had better digestion. This allowed me to understand that my body required a lot less animal meat than I thought or what the standard American diet states. The better I felt – the more plant based meals I added into my diet and started experimenting with. Typically, we eat plant based (plus eggs) during the week and may have animal meat and byproducts on the weekend if we’re traveling, out to dinner, or if my body is craving it. I also find it much easier and convenient to cut up and prepare veggies than to prepare meats (which sometimes gross me out now!)

With that being said, the moral of the story is to learn what your body needs and how best to support optimal health with food. I don’t force my clients to eat plant-based if they prefer protein, but I help them get comfortable with including at least 1 plant based meal into their diet per week. I find that this is very necessary as the average person is not getting enough fruits and vegetables. A mostly plant based diet can benefit you by providing you with more antioxidants + vitamins, assist with weight loss, decrease risk of diabetes + heart disease, and decrease inflammation. I think most people are concerned that they will not be getting enough protein in their diet. Here are examples of plant based protein sources you can add to your meals:

• Quinoa
• Black Beans
• Hemp Seeds
• Pumpkin Seeds
• Dark Leafy Greens
• Chickpeas/hummus
• Nuts
• Chia Seeds
• Avocado
• Broccoli
• Lentils

As I mentioned earlier, I do eat meat and animal byproducts but I don’t eat them as nearly as often as I used to. However, when I do eat – I try to make sure it is the best quality meat: grass-fed beef, wild fish, and free range poultry and eggs. Lastly, animal meat and byproducts are always the first to go when I do my annual 2 week detox – plus no dairy, sugar, alcohol, and caffeine – as there can be certain chemical compounds created that have a carcinogenic effect when meat is cooked at high temperatures. Hoping this post inspires you to try at least 1 plant based meal this week – happy “little adapting”!

One of my biggest fears used to be “How am I going to stay healthy while traveling?” Immediately when you think “vacation” you think of two things: 1. I have to start dieting and working out now to look good on vacation 2. I can’t wait to relax and indulge when I get there aka eat whatever I please. What people don’t realize is that this is basically the same thing as dieting and then binging which is typically referred to as “yo-yo dieting”. The reason restrictive diets don’t work are because they aren’t sustainable long-term and you are extremely unhappy while doing them. My health coaching programs help my clients develop a better relationship with food and to find the right healthy lifestyle and balance that works for them and also makes them happy.

The first step to staying healthy when traveling or heading to vacation is being prepared. I never travel to the airport without a bag full of my favorite healthy snacks. The reason I do this is:

1. You never know what you’re getting when you get to the airport, train station, bus stop, etc.

2. Most modes of transportation don’t typically offer healthy options/you have to pay extra for them now so you’re better off bringing food that will satisfy you. This will also help you to make better decisions at your next meal when you’ve finally landed.

3. It’s always good to have healthy “bridge” snacks in your hotel/Airbnb to hold you over until your next meal. (A “bridge” snack is a snack that is nutritious and will hold you over until you get to your next meal.)

My favorite snacks include:

1. Dried Mangos – Click here for one of my favorite brands. They are organic and have no added sugar and sulfur. These are perfect for a quick snack or if you’re craving something sweet. Mangos contain vitamins A + C as well as tons of fiber. This makes it great for building up your immune system, promoting healthy vision, and aiding in digestion. *Note: While dried mangos are healthy, these should be eaten in moderation. Like most fruit, they are high in natural sugar and carbs so read the portion size!

2. Raw Cashews – Click here for raw cashews that I love. I’m a big proponent for all types of raw nuts as they are high in protein and healthy fats and keep you satisfied – the perfect “bridge” snack. I always bring a big bag of these when I travel to eat on-the-go or as a quick snack. If you prefer a trail mix, click here for my recipe (which only takes 20-25 minutes to make!)

3. Almond Butter Packets – Click here for the packets I typically travel with. These are perfect to eat alone or pairing with fresh fruit or veggies. Don’t have time to stop for breakfast, but you have a banana? If you have the packet, you can just squeeze and bite and be on your way.

4. Energy Bites/Healthy Bars – Since I’ve gotten into making energy balls, I’ve essentially replaced my bars with them. 1. I know they are healthier due to minimal ingredients and low sugar. Click here to see some of my recipes to make your own at home. All you need is a high powered blender or food processor 🙂

For when you don’t have the time to make energy balls, you’ll want to have a bar on hand. My favorites are:

GoMacro

*Favorite Flavors: Coconut + Granola, Peanut Butter Chocolate Chip

RX Bars

*Favorite Flavor: Chocolate Sea Salt

Redd Bars

*Favorite Flavors: Chocolate, Oatmeal

I like these bars because they are all made from real ingredients so I know what I’m putting into my body. While they are all a little higher in sugar then I would like, I may use them as a meal replacement for breakfast (especially when you’re in a place where you don’t have very healthy options) or when going on a long hike/after doing a strenuous workout. Again, maybe you just don’t have the time and need something to get you to your next meal – this will work. However, you don’t want to have bars as a everyday staple in your diet. Real food is always going to be better for your body than something that comes out of a package.

In conclusion, being prepared with healthy snacks is key to making healthier decisions while traveling or being on vacation. If you’re someone that is tired of “yo-yo dieting” and wants to be able to enjoy life and food without the guilt, please click here for a free health consultation today. Happy Monday, loves and happy traveling!

Happy first day of Spring! I figured this was an appropriate topic for the day given lots of the products I use are made from flowers and superfoods as well as that we are eager for nature to warm up and start growing. I believe that we are always growing in our health journeys whether we realize it or not. I know personally, I am constantly learning and trying new things whether it’s a workout, a product, or better understanding my own body. I wanted to share with you my current beauty routine as I have tried hundreds of products and changed my routine many times between having cystic acne in 2013, healing, and now maintaining balance. Many people have asked me about this in the past so I wanted to share it here for everyone. Lastly, everyone is very different and while these products work great for me, you may see a different result but hoping at least one of them you will fall in love with. (Note: This is not an advertisement as I don’t get paid to represent these products – I just truly love them!)

For my face, I wash it every night with the Acure Soothing Cleansing Cream and then finish up with the Yes Face Wipes to get off any remaining make-up. If I have a flare up or unwanted blemishes, I will rub the Cocokind Turmeric Stick over the affected areas and leave it on for 15 minutes. (Note: You will look like a highlighter and please know that turmeric does stain so do not get it on any clothing. Also, you’ll want to dedicate an old wash cloth for this part of the routine.) Then you will wipe the turmeric off with a warm wash cloth and let your skin dry for a moment or two. (This stuff is absolutely amazing; I used to have to use cream antibiotics for my flare ups and now I don’t because the turmeric has such powerful anti-inflammatory benefits that it clears it right up!) Next step is to put a layer of TruSkin Naturals Vitamin C Serum on my face and let it soak in. I started using Vitamin C on my face to help with inflammation and to brighten my skin, but it also helps to promote collagen production, reduce sun damage and aging, and hydrate the skin. Lastly, I use the Cocokind Matcha Moisturizer as my nightly cream. It smells great and leaves your skin feeling super soft and refreshed the next day. I also started taking daily Evening Primrose Oil capsules, which I was told and read that it helps to clear your skin up from within (so far, so good!) In addition, I’m trying to wash my face less in the mornings (as it’s already clean) and will use the Everyday Coconut Scrub or Acure Brilliantly Brightening Facial Scrub every other day or so to exfoliate it. I have used both of these products and really enjoy them so just depends if you like coconut or chlorella better! For my daily moisturizer, I rotate between Acure Soothing Day Cream and Cocokind Chia Seed Facial Oil. While I love the chia seed facial oil, it can be a little heavy on my face on a daily basis so I save it for the days that I’m not wearing any make-up and can just let it sit. Finally, I rotate between the May Lindstrom Problem Solver and Cocokind Ultra Chlorophyll masks every two weeks and both really detox and rebalance my skin. (I know the May Lindstrom is expensive, but it lasts a very long time and really is worth it!) Optional: I sometimes rub lavender oil on my hands and face (avoiding eyes and mouth) and take a few deep breaths in to calm me before bed, but it also helps clear up acne.

For my body, I use the Nubian Bar Soap as it’s all natural and doesn’t irritate the skin. My husband has very sensitive skin so he’ll get rashes and break out if he uses any other soap. I also love the Kiss My Face products, Lavender Shea Body Lotion and Lavender Shea Shave Lotion, because they smell awesome and absorb well into your skin without leaving you feeling greasy. (PS – If you didn’t realize, I LOVE the smell of lavender!) Lastly, I really enjoy dry brushing my body and face when I have the time to as it exfoliates and makes my skin very soft, reduces cellulite, increases blood circulation and lymphatic drainage, brightens the skin, and detoxifies the body. Give it a try!

Hope you find this helpful and please reach out with any questions! If you are interested in some of my other staples I have in my home, please click here for a full list of Little Adapts By Jax approved products for beauty, home, and pantry.

Love,
Jax

Happy Wednesday! Last week I did a wellness workshop for the women of Delta Phi Epsilon at Stevens Institute of Technology and wanted to share it with all of you too. The topic was self-love, and it has been discussed a lot recently in the health and wellness world. No matter where you look whether it’s on Well+Good, social media, or the internet – everyone is discussing it in one way, shape or form. Today I want to define what it is, what does it mean for each of you, and what are 10 things you can start doing to create your own self-love rituals to love yourself fully.

First, what is self-love? Self-love is defined as “the regard for one’s own well-being and happiness (chiefly considered as a desirable rather than narcissistic characteristic)”. I love that the dictionary adds the fact that it’s a positive rather than a selfish quality to possess. Personally, I know the times that I’ve needed self-love the most are often when I feel the lowest and I’m filled with recurring self-deprecating thoughts. Everyone feels this way – even the perfect health influencers, travel bloggers, or models you see on social media. No matter who you are, there are always going to be those moments that you doubt yourself and these are the times when you need to give yourself a big dose of self-love. Trust me, I’ve been there and will definitely be needing a tremendous amount of self-love over these next few months as I continue to grow my health coaching business. While I’m super excited, I know there will be lots of ups and downs so the things I will be recommending here are definitely things that I have already or will be incorporating into my own self-love routine.

Now, what does this mean for each of you? You may be sitting there thinking, everything is great – I love myself. This probably means that you have already established a self-love routine whether you realize it or not or maybe you are  just in a really great point in your life. With that, I’ll say that’s amazing and hopefully I’ll be able to give you a few other tips you can do to love yourself even more. For those of you that are going through a tough time, I want you to remember that it’s completely common and the more you start to love yourself, the better able you will be able to get through it. Have you ever heard the expression – “You can’t love another person until you love yourself first”? Well, it’s true. How can you expect other people to love the best version of you, if you don’t see it when you look in the mirror? Now let’s get into what are some of the things you can do to start loving yourself more when the hamsters are loose on those self-deprecating thoughts!

1. It’s okay to say “No”

For me, this has been difficult as I typically live by the mantra “half of life is just showing up.” However, the older I get, the more I realize that you need to pick and choose your battles because at the end of the day you need to take care of you. Remember, it’s okay if you have to say “no” to an event especially if you are feeling run down and exhausted or you know the situation will ultimately make you feel uncomfortable. 

2. Treat your skin kind by using organic products

If you don’t know this, your skin is your body’s largest organ. Make sure that you treat it well by using all natural, organic products that will help to nourish you. One of my favorite organic skincare lines is Cocokind. Their mission is to provide clean, conscious, and accessible skincare that empowers women. In addition, their products are made from superfoods. Loving yourself is as simple as using products that will be gentle on your skin, whether it’s a face mask once per week or using an organic daily moisturizer. Click here to see all of the Cocokind products I use/recommend as well as my other “little adapts” approved products! (*Note: I am not paid to promote Cocokind; I’m just a girl who cares about her skin and loves the product!)

3. Get some sleep

I know this might sound like a no brainer, but loving yourself means giving your body the right number of hours of sleep so your body can relax, repair and digest to be ready for the next day. For me, this means that I get myself into bed no later than 10:15 pm to allow myself to wake up fresh or power through a 5 am workout. The more you make an effort to get to bed early, the easier it will be to make it a routine and get the amount of sleep your body craves.

4. Meditate

Have you ever felt like you have a million things to do and don’t know where to begin? Just take a second to breathe in and out a few times and calm yourself. Meditating can be as easy as this or a 15 minute breathing exercise you do before bed. I’ll be honest, I don’t do enough meditating but in the moments that I’ve chosen to do it, it has definitely helped me to calm down and relax to conquer my next task.

5. Perspective

I wish I could take credit for this one, but I have to give all the credit to my husband, Will Smith. (Yes, that’s his name and no, he’s not the famous actor but it never gets old!) In those moments where you think everything is wrong, I ask you to take a moment to think about at least one thing you are grateful for. I’m sure you will have more than one, but focusing on these positive things will help you to realize that everything is not as bad as it seems.

6. Treat Yo’self

This might sound obvious, but don’t be afraid to do something small for yourself that will lift your spirits on a bad day. For example, it could be getting a manicure or treating yourself to a 10 minute massage. Don’t ever forget that you’re worth it and you deserve it! (Click here to watch this clip from Parks and Recreation if you want to better understand what it means – you won’t be disappointed!)

7. Make a “little adapt” to your diet each week

Your body is a temple so treat it that way! The best way to nourish your body and keep it working the way it is supposed to is by eating real, whole foods daily. The way I teach my clients to develop a healthy eating plan that works for them is by having them commit to one “little adapt” each week. Overtime, all of these “little adapts” will become their own, unique healthy lifestyle. If you need any help, please click here to reach out for a complimentary health consultation today!

8. Make a list of things you love about yourself

Too often we find ourselves focusing on the things we don’t like about ourselves and our bodies versus the things that we love. I would suggest writing a list of things that you love in a notebook or on your phone to keep for the next time you need a pick me up. This will help to remind you of all of the amazing things you truly love about yourself and should celebrate! This also goes hand-in-hand with not comparing yourself to anyone but YOU. You can spend your time trying to compare yourself to others, but it will never help you to move forward with your dreams and goals. Yes, you can definitely have role models and people you would like to emulate BUT the only way you should measure yourself is to your own milestones and successes. That is a true measure of your progress – not someone else.

9. Surround yourself with people who believe in you

This one I cannot encourage enough; surrounding yourself with the people who love you the most and support you no matter what is SO important. I know I wouldn’t be following my passion of becoming a health coach without the support of my family and close friends. With that being said, you also need to be ready to let go of those negative relationships that are holding you back. This is definitely not easy, but letting go and moving on from people who no longer serve you will only benefit you in the long-term.

10. Set a goal to accomplish each week

Lastly, you need to set goals in order to continue growing and loving yourself. It doesn’t have to be anything monumental or life changing, but could be something like trying a new workout class or going to a networking event to meet new people. Setting smalls goals overtime will help you to be successful with your long-term goals whether it be 3 months, 6 months, or a year from now. This will help to keep you motivated and positive because you are working towards something that YOU want to do.

To recap, loving yourself and having a self-love routine is very important to keep yourself happy and motivated. Whether you choose to incorporate 1 or 5 things from my list is completely up to you and at the end of the day, you know yourself best and what will work for you. I hope you will all take some time this week to show yourself some love because:

You are beautiful

You are kind

You are smart

You are lovely

You are gorgeous

You are amazing

You are phenomenal

You are worth it

You are perfect

You are strong

Love Always,
Jax