Sunday, August 2, 2015

Sharing is Caring!

Hey yall,
Rissa here! I have been so excited about the newest addition to our nutrition regiment and you know I had to share with y'all!
We live such busy lives and most days it seems almost impossible to get the proper amount of fruits and veggies daily. Well I'm so excited to have found Juice Plus+, it's our way of bridging the gap in our health and nutrition while living a busy lifestyle.
 I’d love to explain more about Juice Plus+

What is Juice Plus+®

Next Best Thing To Fruits and Vegetables

Juice Plus+ is whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables and grains. Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day. Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is made from quality ingredients carefully monitored from farm to capsule to provide natural nutrients your body needs to be at its best.
Simply put, it's food in a capsule.

Why do i need Juice Plus+?

Everyone wants to eat right and maintain a healthier lifestyle—whether you're a busy mom hustling to feed on-the-go children, a business traveler trying to stay fit, or an active boomer keeping up with grandkids. Unfortunately, maintaining a balanced nutritional diet is often a challenge. In simplest terms, healthy eating is about getting back to basics − by following the latest USDA guidelines, like those from USDA’s My Plate. The current recommendation for a healthy diet is to fill half your plate at each meal with fruits and vegetables. But healthy eating takes time, planning, and can cost a lot of money. Most of us suffer from a daily fruit and vegetable consumption gap as a result. Rich in vitamins and antioxidants, Juice Plus+ products can help you fill that hole in your diet.

The Benefits of Whole Food Based Nutrition

Importance of a Healthy Diet

The best way to reduce your risk of disease is to eat healthy. The right fuel in your body makes it run better. Fruits and vegetables are two key food groups known to contribute to better health. Juice Plus+ puts more of the valuable nutrition from fruits and vegetables back into your diet to improve health and wellness. Give yourself a better diet and a healthier lifestyleTry Juice Plus+.
If you have any questions feel free to leave a comment below and I'll get back to ya.
If you know anyone else that may be interested in Juice Plus+ feel free to send them on over here.
I’ll talk to ya soon,

Wednesday, February 11, 2015

Tabata Bootcamp

Hey y'all! Rissa here with a quick workout for ya!
I absolutely LOVE Tabata!

It is a great way to get an effective and fun workout in under 30 minutes.
Here's a video to follow as well as a printout for reference.

Tuesday, January 13, 2015

10 Essential Vitamins and Supplements

     After conducting a bit of research on essential vitamins and supplements that work best for us women, I came across some items that really caught my attention. I found that by simply implementing these essential vitamins and supplements we can combat a lot of our symptoms such as, stress, anxiety, depression, low libido, inflammation and much more.  It is important to consult with your physician before implementing any of these listed supplements and/or vitamins.

1.       Vitamin D3
Of all the essential vitamins and supplements I researched, I think that Vitamin D3 has to be one of the most important vitamins. Vitamin D is a steroid hormone that controls our body’s expressions, in fact Vitamin D regulates serotonin, oxytocin, and vasopressin, the three hormones that affect social behavior and mood. Over 50% of people are Vitamin D deficient, which can hinder calcium absorption, compromise the immune system and increase the risk for chronic diseases. Some benefits of vitamin D include, enhancing muscle recovery post exercise, aiding in bone health as well as improving mood. Vitamin D3 is optimal in comparison to vitamin D2. The recommended dosage is 1,000 IU’s per 25lbs of body weight, but Vitamin D3 is a fat soluble vitamin, which means that the more body fat the higher the dose. So it is a good idea to have your blood tested to check your Vitamin D levels for accurate dosage.

2.       Magnesium
The Journal of the American College of Nutrition states that about 68% of people are deficient in magnesium, due to its depletion in our soil and water supplies. There are ways to get your needed dose of magnesium. The first way is by eating more magnesium rich foods like nuts, grains and seed, or the second way is by using a magnesium oil topically. It’s said that magnesium is absorbed easier through the skin (source For details on making your own magnesium oil visit to get the recipe. Some of the benefits from supplementing magnesium include, combating insomnia, depression, stress and fatigue.

3.       Probiotic
Probiotics are bacteria that aid in naturally balancing the organisms in the intestine, which plays a very big role of protecting our gut. The bacteria in our gut is important for immune system, our mood and for fighting disease. Probiotics can be supplemented via a dissolvable powder mixed in juice, milk or yogurt, as well as via some fermented foods and beverages.

4.       Omega-3 Fatty Acid
Omega-3 fatty acids are mostly found in certain fish and can be supplemented via fish oil or fish oil capsules. The 2 crucial omega 3’s are EPA and DHA. My chiropractor suggest consuming 5,000mg of EPA and DHA daily to aid in healing after my adjustments. These fatty acids are also great for joints due to the anti-inflammation properties, which also aids in depression because inflammation can onset depression. Other benefits of Omega-3 Fatty acids include healthy brain function and cognitive thinking, as well as cardiovascular health benefits.

5.       Coenzyme A
Coenzyme A is a metabolic enzyme that is required in providing more than 100 chemical reactions to the body. This enzyme is vital for proper detoxification, reducing stress and strengthening the immune system. Some benefits are, support of the development and functions of sex organs which can assist with libido levels, increased energy levels, enhancement of physical performance and reduces lactate build up.

6.       Methylcobalamin
Also known as Methyl B12, this type of vitamin B12 is essential for cell growth and replication, as well as assisting with nerve healing. I personally found out about Methyl B12 from my chiropractor, he explained that this form of vitamin B12 is better absorbed than the other forms of B12. The Doc also states that this vitamin is important for proper healing after adjustments. Other benefits include, better sleep, brain and memory support, as well as cardiovascular health benefits.

7.       5-HTP
Also known as 5-Hydroxytryptophan, is an amino acid that increases the production of serotonin. 5-HTP can be used to help with sleep disorders, depression, anxiety, migraines, fibromyalgia, PMS and more! This amino acid can also be helpful in aiding low libido levels.

8.       Rhodiola Rosea
This is a plant that grows in Europe and Asia. The roots are used to help in coping with physical stress by fighting fatigue, enhancing physical and mental performance, supporting cardiovascular and respiratory support, as well as promoting clarity and overall well-being. This supplement is a great stress buster and mood enhancer.

9.       DHEA
Also known as dehydroepiondrosterone…yeah that’s a mouthful, isn’t it?! Well, DHEA is a hormone that the body naturally secretes through the adrenal glands and plays a major role in the sex hormones. This hormone begins to decrease at age 30, so DHEA can be beneficial in maintaining the health and function of the adrenal glands, improving mood, and most importantly, balancing hormones!

10.   Gingko Biloba
An herb that boosts blood flow, increases blood circulation by stimulating the capillaries, causing extra sensitivity and sensation. This is beneficial for those dealing with low libido or erectile difficulties. Some other herbs to try are Panax Ginseng, Ashwagandha and Maca.

These are just a few of the many vitamins, supplements and herbs that are beneficial to women’s health.  Remember it is important to consult your physician before taking any of the mentioned products. Some great sources for purchasing these items are, Whole Foods and your local natural health store. What are your favorite go to vitamins and supplements?

7 Beauty Tips Using Apple Cider Vinegar

7 Beauty Tips Using Apple Cider Vinegar

                Apple cider vinegar boast tons of benefits from curing hiccups to soothing a sore throat, it’s no wonder that there are also tons of beauty tips using apple cider vinegar too. Here are just a few things that apple cider vinegar does, promotes blood circulation, works as an antiseptic and regulates pH. After researching and trying several of these uses, I found that these 7 beauty tips using apple cider vinegar work great for me. The uses for this stuff are endless so read on and try some for yourself.


1.       Hair rinse
I have been using ACV (apple cider vinegar) as a hair rinse for about 3 years now and my curls LOVE it! The vinegar acts as a clarifying agent by removing any product and sebum build-up from the scalp and hair without stripping out the natural oils, which leaves the hair clean yet shiny. It also works as a great detangler. The best way to use this method is to mix 1 part ACV with 3 parts water and 3 drops of rosemary essential oil (promotes hair growth) in a color applicator bottle, shake well, apply to the scalp and hair massaging gently into scalp, rinse then follow with your favorite conditioner. Your hair will feel squeaky clean, moisturized and look shiny. This is also great for those that suffer from dandruff.
2.       Manicure saver
To make that manicure last just a little longer use a little apple cider vinegar. Dip your nails in the vinegar for about 1 minute, allow them to dry, then follow your normal manicure steps. I would suggest doing this step after applying your cuticle cream/oil and before buffing/smoothing your nails. The vinegar removes the natural oils from the nails surface allowing the polish to adhere to your nails better. This method yields about 1-2 days longer of polished, un-chipped tips.
3.       Facial toner
Because of its pH balancing qualities, apple cider vinegar makes a great facial toner. Dilute about 2 tablespoons of ACV with 2 cups of water and apply a small amount of the mixture to the face with a cotton pad or spray it on and allow it to air dry before applying your moisturizer to seal in moisture. Save the rest of the mixture for later uses to maintain pH balanced and moisturized skin daily.
4.       Acne treatment
If you are looking for a quick, inexpensive and natural acne spot treatment, make a paste using ACV, honey and wheat flour. Apply the mixture to the inflamed area, leave it on overnight and rinse it off in the morning. This paste will help to speed up the healing process as well as reduce redness and swelling, due to the apple cider vinegars anti-inflammatory and antiseptic properties.
5.       Bath
Adding 1-2 capfuls of ACV to your bath will remove toxins from your body while leaving your skin soft, toned and pH balanced. This would work great with a few drops of lavender essential oil for a soothing, relaxing, detoxifying soak.
6.       Teeth
Due to its antiseptic properties, ACV makes a great mouthwash. Dilute ACV with water and swish it around to break down plaque and bacteria that cause bad breath. ACV will also remove stains from teeth by diluting with water and rubbing it directly to the teeth followed by a water rinse.
7.       Drink up
Although there are great ways to use ACV topically the best benefits come from drinking it. Adding 1-2 tablespoons to 6oz of water and drinking this 2-3 times a day can help to speed up metabolism, break down fat, fight fatigue, sooth heartburn, and maintain alkaline pH which increases energy levels and lowers risks of infections.

I absolutely adore apple cider vinegar from eating it on my salads to cleaning my hair with it, this is a big staple in my pantry. It’s important to choose the right ACV so be sure that you look for raw organic ACV that has the ‘mother’ of the vinegar. The ‘mother’ is made up of strand-like enzymes of connected protein molecules with living nutrients and bacteria. My favorite brand is Braggs Apple Cider Vinegar. Be sure to dilute ACV before applying it to your skin or drinking. It is very acidic and can damage the tooth enamel and the tissues of your throat, mouth or skin. So will you be adding apple cider vinegar to your beauty arsenal?

Stress and Anxiety Busters

     Anxiety and stress can strike at any given moment, so it’s a good idea to have some quick ways to ease your stress. Here are a few of my favorite go to ways to ease your stress. Most of these anxiety busters can be done anywhere and work almost instantly.


1.       Take A Break
In most instances, your work or an important project is the cause of your stress, so taking a break from your task at hand is probably one of the easiest ways to ease your stress. Simply removing yourself from your work, by literally walking away from it can instantly help. My husband is an artist and one thing I’ve learned from his craft is, sometimes you have to remove yourself in order to see your progress. This is especially true for those long and tedious tasks. So take a break, kickback with a cup of tea and rest your brain for a few minutes. If you’re stressing about wasting time, then set a timer to avoid watching the clock and actually take a break.
2.       Take Deep Breaths
Paced breathing oxygenates your body and brain allowing clarity and relaxation. Studies show that deep breathing also decreases feelings of anxiety. I personally like to use the 4-7-8 breathing technique. (Source Breathe in through your nose for a count of 4. Hold the breath for a count of 7. Breathe out strongly through your mouth (engaging your diaphragm as if you’re blowing up a balloon) for a count of 8. Repeat the cycle 3-4 times. It’s also a good idea to find a quiet area for practicing your deep breathing, to avoid distractions as well as some crazy looks.
3.       Have A Healthy Snack
Sometimes our bodies just need the proper fuel to eliminate or even avoid stress and anxiety some quick and easy snacks that boost your mood while busting stress are, bananas, peanut butter, kiwi fruit, oats, nuts, berries, or basically anything that is not processed and full of sugar. A smoothie or fresh pressed juice are great options because they are packed  with good for you stuff and can be enjoyed while you’re on the go or while taking a quick break.
4.       Take A Shower
This may not be the most convenient option during the middle of the day. But if you can, definitely go for it. This stress buster is a great way to relax and clear the mind. Standing under a shower of warm water can be the most relaxing time of my day, even if it’s only for about 90 seconds before the little ones are knocking on the door. My mid-day showers give me a chance to be with myself, clear my mind, relax and sometimes even break through a mental block. Hey there nothing wrong with being extra clean.
5.       Stretch
Take a minute for a quick sun salutation or a simple toe touch, to get your blood pumping and remove those negative vibes. It’s so easy to get caught up in your work and before you know it you’ve been sitting at the compute for 3 hours straight getting all tense and stuff. It’s no wonder you’re feeling stressed. Speaking of, hold on a sec….Okay that’s better, had to do a quick toe touch and relax these muscles. Now it’s your turn, take a minute to get a good stretch in and loosen up a bit.
6.       Go Outside
Fresh air and sunlight are the most natural forms of happy pills you can get! Soaking up some natural vitamin D from the warm sunrays can instantly make you feel happier and boost your mood. By the way, did you know that fluorescent lighting can actually cause negative feelings, such as eye strain and headaches? So step outdoors for a whiff of fresh air and soak up some of those warm rays.
7.       Exercise
Increasing your heart rate with a quick workout is one of the healthiest ways to combat anxiety and stress. Several studies show that exercise also boosts serotonin levels, which leaves you feeling like a happier you. So a quick aerobic workout or a short run can boosts your mood and rid you of stress.
8.       Listen to Some Tunes
Cranking up the volume of your favorite happy tune leaves you no choice but to kick anxieties butt to the curb and get HAPPY! “Happy” by Pharrell Williams is my go to mood boosting song. Hey while you’re at it, bust out some cool moves and get your happy dance on too. It’s ok if you have two left feet, I won’t laugh.
9.       Wash Your Hands
For real y’all, this one really works, I promise! Ok so when you have about a million things running through your mind, grab your favorite scented hand soap, an exfoliating hand scrub, and a good hand cream then get to washing, scrubbing and moisturizing your stress away. The warm water, the smell, the skin-to-skin contact all boosts your mood and calms your mind. I like to think out my daily tasks or dinner ideas while I’m pampering my hands. Give it a try y’all!
10.   Call A Friend
Sometimes we just need to get out of our own heads and talk things out with our BFF. Just talking about what’s got you all anxious and stressed out can help you feel better and sometimes even help you solve the problem. Hey, what are BFF’s for right? Call em up and chat for few and see how much better it makes you feel.
11.   Browse Through Pics
As a work-at-home mother of two preschoolers there’s not much spontaneity in our day-to-day activities. Everything is planned out all the way down to what time I start the load of laundry for the day. So some mornings are more difficult than others to find my mojo, but I have found that looking through my phone at old pics of the kiddos gets me excited about spending the day with them (even during the ever predictable afternoon meltdown). I especially like looking at those really old pics, ya know the ones when they were little itty bitties…sigh, those sweet baby faces.
12.   Keep A Gratitude Journal
During those anxiety attacks that take away all the motivation to do anything productive at all, a gratitude journal is a great way to get your mojo back. Writing about the things you are most grateful for can be an encouraging motivator for getting through those mental blocks. Even reading past entries is a great way to escape anxiety and stress.
13.   Take a Selfie
Snap a quick selfie to lighten your mood. Now ya know, if you want a good selfie you have to flash that great smile or make that signature silly face right? Hey you’ve instantly boosted your mood. And posting your cute pic to your favorite social network for a few laughs or likes = #stressbuster
14.   Positive Quotes and Affirmations
Keep your favorite quotes and sayings handy as a reminder to keep on pushing on. Have them in your phone or write them on paper, or even type them up really pretty and frame them. It could be a famous quote or just a simple word, whatever works for you. I keep a printout of “Be Patient” on my desk to remind myself to be patient with my kids as well as with myself.
15.   Take a Nap
If you have tried everything but you just can’t shake the stress, then sleep it off. Cut the lights, close the blinds, clear your mind, close your eyes, and catch some Z’s. Most times the things we are stressed about are not worth the stress and at times will work themselves out in the end. Sleeping it off is much healthier than enduring the anxiety attack and stressing over…well, nothing.
So there are my favorite go to stress and anxiety busters. What are your favorite ways to combat stress and anxiety?