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What’s Really in Your Tap Water?

Water is one of the most important things in life, but if you’re still drinking straight from the tap, you’re seriously hurting your body! For YEARS I drank from the tap because it tastes pretty good in my neighborhood, and honestly I thought, “how bad can it be.” Boy was I in denial!

Glass of water (H2O)

The problem is, most of us don’t have any idea how many chemicals and contaminants are in our water. Tap water and even spring water contains chlorine, fluorine compounds, pesticides, hormones, Trihalomethanes, and even prescription drugs just to name a few.

Seriously, your tap water is funky!

To protect us from illnesses, tap water is treated with carcinogens like chlorine, ammonia, and then fortified with fluorine. Then after being treated with a bunch of chemicals, your water has to travel miles to you in an underground pipeline, and along the way it’s picking up industrial runoff, contaminants, and pesticides.

In fact one study conducted by The Environmental Working Group found that around 85% of the American population consume tap water that is laced with over 300 contaminants!

Bad effects of tap water!

When the water is treated with chlorine it doesn’t only kill the pathogenic bacteria’s, it also kills our beneficial gut bacteria. Just like antibiotics, chlorine is very harsh on your gut flora, and can negatively impact your gut micro biome. In addition, regular consumption of chlorine can lead to health issues such as cancer.

In some states fluoride is added to water to promote dental health, but several studies have shown that it causes neurotoxicity and reduces IQ in children. It also encourages tumors and the rapid growth and spread of them. Arsenic poisoning causes a wide range of problems including skin issues, physical problems, cancer, and organ failure just to name a few.

Stay away from bottled water!

The world spends over 100 billion dollars on bottled water every year! That number is staggering! Personally, I’ve never believed in spending money on something that is free. Besides the fact that the bottles end up in landfills, pollute our oceans and kill wildlife, bottled water is practically unregulated.

In fact bottled water is less regulated than your own tap water! The FDA does not require bottled water companies to disclose where the water came from, how it was treated, and what contaminants it contains. Just another huge reason to avoid bottled water!

Bottom line!

With these results it’s a no-brainer that a water filtration system is the best way for you to prevent toxic chemicals and carcinogens from entering your body. If you still have doubts about the water where you live, check out The EWG’s Database. You can enter your zip code and it will list the different chemicals and carcinogens in your water.

3 Simple filter options!

  • Under counter filters are awesome because there tucked away and out of site, perfect for homes that are small with less storage. Once installed they’re easy to use, and you will always have an abundance of clean water at hand. Check out the Aquasana under counter filter, they claim a 96% reduction of contaminants including lead, mercury, asbestos, and so much more!
  • Counter top filters use water pressure to force water through the filtration process, removing more toxins than the standard water filter pitcher. Counter top filters require minimal installation and don’t take up much room on your counter. I personally love my Berkey water filter system, not only does it look great on my counter, but the water tastes so good! Check out my honest review of the Berkey System here!
berkey water filter
The Big Berkey Water Filter
  • Water pitchers work great for the space challenged because they’re portable, fit easily in the fridge, and are the most inexpensive option. Water pitchers do a pretty good job at filtering out the nasty stuff, but it’s not quite as good as the other two options. While the initial cost is low, the filters need frequent replacement, and I don’t know about you but we drink A LOT of water, and constantly filling the pitcher is kind of a pain. Nevertheless, Aquasana makes an amazing water pitcher option for those in need.

I hope this blog helps you understand what’s in your water, and the need for a good water filtration system. I love to hear from my followers, please comment below!

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7 Baby Steps Towards Financial Freedom!

Financial freedom can mean different things to different people. Regardless of how you feel about it, we all need money to get through life.  The older I get the more I think about financial freedom, and it really makes me examine what’s most important in my life, and that’s time spent with my family and friends, and time to do the things I enjoy in life.

The journey to financial freedom does not happen overnight, it takes time and effort to get there.  However, money shouldn’t keep you a slave to all the things you hate, and prevent you from doing the things that you love. 

If you have been doing any research on financial freedom, you have probably heard of the guru “Dave Ramsey.”  He has helped thousands of people get out of debt and freed them from living paycheck to paycheck.  I highly recommend his book The Total Money Make Over, which helps you plan out, step by step, how to achieve financial freedom.  In addition, I really enjoy the Dave Ramsey podcast, which is totally free!

budgeting towards financial freedom

I have gathered 7 of his best tips and tricks to start you on the goal to financial freedom! 

Budget! Budget! Budget!

Ugh, we’ve heard this one before (insert eye roll), but it’s ESSENTIAL to achieving financial freedom!  There’s no other way to get out of debt and save for the future, without budgeting.  But Dave makes it so easy with his Every Dollar Budgeting App.  

With this app you can easily make a budget, track your spending, and go through the baby steps to paying off debt, saving for retirement, and reaching financial freedom.  

Only use cash!

Ditch the credit and debit cards, and make it a habit to use cash in all your transactions!  Trust me when I tell you that paying with cash makes you way more observant on how you’re spending your money, and you’re less likely to waste money on unnecessary things. 

What I hate about credit cards is the buy now and pay later mentality, it’s so dang easy to just charge it and worry about it later, but then when you get the bill, you have buyers remorse.  By using cash for all of your purchases, you will only buy items you can afford. 

Use the envelope system!

This one goes hand and hand with using cash, it’s the simplest and most effective way of handling your cash, and it costs next to nothing. All you need is a couple of envelopes and a pen.  Label each envelope with a category: rent, bills, savings, groceries, etc. 

Dave Ramsey Envelope System

Once you’ve spent all the money in the envelope, you are done spending in that category.  This really helps you to spend wisely and stick to your budget.  If you don’t want to use an envelope for all categories, try using it just for your groceries, and extra spending money.  This totally prevents me from over spending each month!

Have your savings account at a different bank then your checking!

I don’t know about you but if I see that I have money in my savings, I start thinking of ways to spend it! Stop this bad habit by opening a separate savings account, preferably one that is harder to get money out of, and one you don’t see all the time.  

Last year my husband and me opened a savings account with Ally Financial and we love it!  They have one of the highest percentage yields, and offer savings accounts, CD’s, home loans, and more.  What’s great about it is, if we do need to transfer some money to the checking account, it takes about 2 days; this gives us time to think about whether we really want to spend the money, and not make impulse purchases. Check out how we save a grand a month here!

Save for emergencies!

The first baby step of the Dave Ramsey program, and one of the most important! It always happens, the moment you think everything is going smooth, your car breaks down, you lose your job, or you end up sick in the hospital. Whatever the story, having $1,000 dollars set aside for these occasions can be a life saver.

Only buy what you really need and can afford!

This one is easier said than done, there is always going to be some amazing sale happening or cute little outfit that you want.  If you see an item at the store you really want but don’t really need, why not give yourself a day or two before making the purchase. Nine times out of ten, you’re going to forget about the item, or reason that you don’t really need it. 

Remember every single dollar counts and is allotted towards your budget, and if you stay on track you’re so much closer to financial freedom. 

Snowball that debt!

If you’re not careful, debt can block you from financial freedom, and before you know it you are pushing retirement and still in debt.  One of the most important tools Dave Ramsey uses is the snowball method.  Start by listing all of your debt from smallest to largest, the Every Dollar app will help you do this.  

The smallest debt is your priority, make minimum payments on the other debt, and put all your extra money towards the smallest debt. Once you have paid off the smallest debt, take that money and any extra, and put it towards the next debt, from smallest to largest. By the time you’re done paying off the smallest debts, you will have so much extra cash for the big ones, that you will pay them off in no time! If you want to learn more about the debt snowball, check out how the debt snowball method works. 

Whether you apply a few of these methods or all of them, I hope they can motivate you to achieve financial freedom.  I would love to hear from you, please comment below! 

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What I Feed my Dog to Prevent Bladder Stones!

The diet you feed your beloved fur baby plays an important role in the treatment and prevention of bladder stones.  Stones can form in the urinary tract when minerals are concentrated in the urine, then crystalize.  Find out how I realized my dog needed a diet change, by reading  Cupcakes story here!    

Please consult your veterinarian before making any changes to your canines diet.  I am not a veterinarian, nor an expert in dog nutrition, but this is the only diet that I have seen do wonders for my dog Cupcake, who has had bladder stones since she was 3 years old.  If you are not satisfied with modern veterinarian medicine and keep having recurring problems in your dogs health, try this holistic approach.  

What I feed Cupcake!

Cupcake is on a low protein, high vegetable diet.  As a general rule, I feed her 30% protein, and 70% fresh raw vegetables.  In addition, I will add rich plant-based fats to her meal, and fresh fruits for a snack. 

  • Protein: ground turkey sautéed with excess water removed, lightly steamed fish, boiled chicken (fat removed), sardines, eggs.
  • Vegetables: zucchini, broccoli, celery, green beans, cucumbers, carrots, cauliflower, peas, sweet potatoes, Brussel sprouts, pureed pumpkin, butternut squash. 
  • Plant-based fats: coconut oil, avocado, olive oil, peanut butter, almond butter.
  • Fruits: banana, apples, watermelon, strawberries, raspberries, peaches, pears, pineapple, oranges, mango. 
Chopped raw vegetables with ground turkey

What Cupcake eats in a day!

I usually batch prep the protein and vegetables at the beginning of the week. If I’m making ground turkey, I will cook a whole package, separate it into small containers and freeze what I’m not using.  The same with the vegetables, I will chop a batch of fresh vegis every 5 days or so and keep it in the fridge. Unfortunately, because the vegis are fresh, you can’t make too big of a batch because it will go bad.

  • Breakfast: 30% ground turkey, 70% vegetables (green beans, cucumber, zucchini, carrots), 1/4 an avocado, 1 TSP of coconut oil drizzled over food. 
  • Snack: Sliced apples with peanut butter or diced bananas with goats milk.
  • Dinner: 30% ground turkey, 70% vegetables (same as above), 1 TBSP of sardines (she goes nuts over this), olive oil. 

Depending on what I have in the fridge at the time, I may throw in some sweet potato, breadfruit, brown rice, or quinoa. I occasionally will give her a store bought dog treat, but I stay away from the ones filled with junk.  If your looking for a tasty treat without all the bad preservatives, you have to try Rocco & Roxie Jerky Dog Treats, my babies go nuts over these things!

Conclusion

Cupcake basically eats what I eat, and thats what I love about it!  It may sound like a lot of work to make your dogs food, but its really not so bad! After I got the hang of it, prep time is maybe about 20 minutes a week, and as a result Cupcake has been stone free since she started!

I would love to hear from you, If you have any questions or thoughts please comment below!

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Forget New Years Resolutions – Set Real Goals and Make Them Stick!

Every year we make our new years resolution list excited and pumped to make changes in our lives, and at first were committed to our goals and determined to carry them out. However, within a few shorts weeks we fizzle, and by February or March (if we even last that long), were back to our old bad habits.

Did you know that half of all Americans make New Years resolutions, but only 8% actually follow through!  Thats pretty sad, but we’ve all been there and it’s easier said then done.  Instead of a resolution that won’t last past January, how about setting a goal that will be a lifestyle change that sticks!  

planner desire map

How can you set yourself up for success this year?

Start small and set REAL goals! 

“Go big or go home” doesn’t work with goals,  If you rarely exercise, it’s highly unlikely you will get yourself to the gym 5 days a week.

Instead, start small and make your goals attainable for you, how about starting with a goal of exercising 3 times a week?  Remember it takes at least 6 weeks to form a habit, and then you can increase the amount and time spent on that goal. 

Start with one change at a time! 

If we set a goal for multiple big changes in our lives, theres a high chance we will fail at some, if not all.  For example, if one of our goals is to take a multi-vitamin everyday thats totally do-able, because it doesn’t require that much discipline.

However, if one of our goals is weight loss, that requires a lot more time and effort. We would need to commit to an exercise routine by making time in our schedules, change our eating habits by shopping and cooking healthy clean meals, change our mind frame towards the goal of weight loss, etc. You get the gist! So start with one change at a time and you will more then likely succeed!

Make a list and review it every week!

I find it best to write your goals down on paper, grab a journal or notebook that inspires you and get busy!  Be detailed with your list of goals and how you will accomplish them and then review the list weekly.  If needed make changes and adjustments to your list as you continue towards your goals. 

I love to get inspired with a journal that gets me thinking and motivates me.  I recently started using The Desire Map, a guide to creating goals with soul, and I absolutely love it!  It’s a poetic motivational book and a journal all in one, and without sounding corny it really helps you look into your core desired feelings and map them out with journaling. 

Share your goals with others!

Don’t keep your goals to yourself, I’m a big believer in this one!  When you have a support group to share your struggles and successes with, it makes the journey a lot easier and gives you the motivation to keep going. 

How about rallying a friend to join you in a goal? It’s so much easier to have a friend going through the same struggles, so you can encourage each other on.  If exercise is your goal, why not find a workout buddy? 

Make a schedule and stick to it!

If you don’t schedule out your time you won’t stick to your goals! Personally I like to schedule my week on Sunday night. I look at all the things I need to get done that week, and the goals I’m trying to achieve and schedule them out accordingly.

I’m not a huge fan of planners, I have gone through a bunch and only last a few months and then it ends up collecting dust (maybe I should make that a goal for next year, haha).  However, I do love the The Desire Map Planner that works super well with the book that I mentioned above.  I prefer paperless so at the moment I’m using the digital Desire Map planner, and it keeps me organized and goal focused. 

If you fail, try try again!

This one totally applies to me, sometimes I have the “all or nothing” viewpoint and it sets me up for failure! If I don’t eat healthy in the morning, I might as well eat junk all day right? Wrong.  If you only exercise 2 out of the 3 scheduled times that week, don’t give up, but try again the next week. 

Remember that failure isn’t a sign of personal incompetence! Don’t let it get the best of you, and don’t get down on yourself.  If you try try again, eventually you will succeed. 

It’s a New Year, with the same you, and new goals!

Keep in mind that just because it’s the start of a new year, its not your only opportunity to set goals and switch things up!  Change can happen at any time or place in your life, but it all starts with you and your determination.  To truly grow in life, treat every day of the year as your first day, a new beginning.

What are your goals for next year? I would love to hear from you, please comment below!  If you need some goal ideas, check out The One Habit That Changed my Outlook on Life!

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The Importance of Amino Acids for Muscle Recovery!

Amino Acids exercise workout fitness

Whether your training for a marathon, a professional bodybuilding competition, or just to keep in shape, you need to be eating enough quality protein in order to build muscle!

Amino acids are the basic components of protein, so consuming enough protein is essential for the amino acids to determine the rate of muscle recovery.  There are twenty amino acids in the body, and nine are essential to your diet because your body can’t produce them on its own.  Of those nine, three are the branched chain amino acids (BCCA): leucine, isoleucine, and valine.

Benefits of BCCA’s

  • Decrease Muscle Soreness

We all know the feeling; a day or two after your workout, climbing a flight of steps and getting up from a low chair ain’t that easy anymore! Well this is because of delayed onset muscle soreness, and researchers believe it’s because of tiny tears in the muscles after exercise.

Research has shown that BCCA’s can decrease muscle damage, and shorten the length of muscle soreness. In addition, supplementing with BCCA’s before or during your workout, can speedup recovery time.

Personally I have seen a huge improvement in my muscle repair by supplementing with DCCA’s.  After several pulled muscles, I have seen my recovery time shorten significantly!

  • Increase of Muscle Growth
back muscles

BCCA’s are a popular method to build muscle growth! Studies have shown that consuming BCCA’s post workout can increase your muscle growth by 22%.  In addition, consuming a whey protein drink after a workout has also proven to greatly increase muscle growth.

  • Reduce Exercise Fatigue 

At some point everyone has experienced exercise fatigue, when were tired the last thing we want to do is exercise right? We may experience fatigue while in the middle of exercise, or 10 minutes into our workout and we just feel too tired to finish.

How quickly you get tired depends on several things, including how strenuous the exercise, duration, and your overall health.  However, studies have shown using BCCA’s during exercise helps to improve mental focus and reduce fatigue. This is because during exercise BCCA’s in our blood decrease, and tryptophan increases.  In our brain, tryptophan is then converted to serotonin and this contributes to fatigue during exercise.

  • Prevent Muscle Atrophy

As we age we lose muscle mass, it’s also a sign of malnutrition, chronic infections, cancers, or from a lack of physical activity.  Muscle atrophy occurs when our protein breakdown exceeds muscle protein synthesis.

In order to halt or slowdown this progression, it’s so important that we replace our BCCA’s during times of muscle atrophy.  Studies have shown supplementing with BCCA’s can improve the outcome for people who are experiencing muscle atrophy, such as cancer patients, and the elderly.

Foods to eat high in BCCA’s

Thankfully BCCA’s are found in many foods and protein supplements.  For those who consume a high protein diet, supplementing with BCCA’s may not be necessary.

Here are a few examples of animal protein rich foods:

  • Beef
  • Chicken
  • Tuna
  • Turkey
  • Eggs
  • Whey protein powders

A few examples of plant-based protein rich foods:

  • Soy protein powder
  • Tofu and tempeh
  • Lentils
  • Chickpeas
  • Nut butters
  • Kale
  • broccoli

Conclusion

BCCA’s can only be obtained through food and supplements because our bodies cant produce them.  Eating foods high in BCCA’s and supplementing with them can decrease muscle soreness, increase muscle growth, reduce fatigue and prevent muscle atrophy.

Now if any of you follow me on Instagram you know I am no gym rat, and only consistently started to exercise and weight train less than a year ago!  I’m also not a huge fan of supplements, because my belief is you can get all the vitamins and nutrients you need through the food you eat.

With that said because I don’t eat a lot of animal protein, and I try to eat a mostly plant-based diet, I started taking a BCCA supplement a few months ago during my workouts, and I LOVE it!  I found a really awesome BCCA powder that doesn’t cost an arm and a leg, doesn’t have a lot of fillers and tastes pretty good. With the powder, muscles feel so much better after a long workout, and when I tweak a muscle (which happens once and awhile), I’m usually back to normal within a few days.

Do you take a BCCA supplement? How do you like it? Please comment below, I would love to hear from you!