Health + Wellness Routines

By on January 17, 2018

So here’s a peak into what I’ve planned for my day and night health/wellness routines for 2018:


Train around 5:30 am

As soon as I get home, I have my bulletproof coffee.

Then I have my ashwaganda with Trader Joe’s apple juice – it has the cleanest ingredients I’ve been able to find in a juice. I’m going to a do a whole post about ashwaganda but I take it to combat stress, which can kill you like a disease (dramatic I know but it’s terrible for you). I was pretty convinced after I read here that people were over 30% less stressed after taking it for 60 days.

Before I leave for work, I have a smoothie with Raw Organic Protein + Collagen Peptides + Bee Pollen – recipe to come next week!

And I take a Probiotic + Krill Oil + L-Lysine + Vitamin D3. I will do a separate post on the benefits of all of these!


ACV after dinner/ before bed – it really helps everything digest at the end of the day and keeps me from feeling too full when I go to bed. Other benefits here. I also mix this with a little bit of Trader Joe’s apple juice to mask the harshness of it.

Eat + Train

I’m trying to utilize the theme of “eat + train” this year, which I got from Tools of Titans. This is how I’m looking at food and working out this year – no more diets and “having to go to the gym.” I’m treating food as nourishment and medicine and working out as training. Food is the reason your body feels the way it feels, bad or good. But especially bad. On days that my energy levels are low and just feel off, it is 90% of the time due to the fact that I ate some sort of crap that day.

I also really want to run a quarter marathon in April – this is where training comes into play. I personally work so much harder when I have a concrete goal or something I’m working towards. There’s no better feeling than when something you worked so hard for pays off!


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Beauty | Fitness | Wellness

How Some Seriously Badass Boss Ladies Eat, Sleep, Workout and Chill

By on January 4, 2018

In July of this year, I bought the Marie Claire first ever Wellness Issue and it was so good that the magazine still sits on my coffee table.

I read through this section on how these seriously badass ladies do wellness time and time again so I figured I would share what I got out of it (this is directly from their site, my comments are the asterisks):

Laura Alber, CEO of Williams-Sonoma
Her diet: I feel my best when I eat multiple small meals through the day. I love fresh juice and smoothies—my favorite is fresh strawberries with mango and mint. I also try to drink Bragg’s Organic Apple Cider Vinegar a few times a week with lemon and honey for its anti-inflammatory benefits.
Her workout: I am religious about exercising six days a week. The first thing I do in the morning is check my phone, drink a cup of coffee, and get on my stationary bike for at least 30 minutes. I also love the 7 Minute Workout from Johnson & Johnson. It’s easy and effective at core-strength building. Plus: There’s never an excuse not to add seven more minutes.
Her chill: I just started meditating with the Headspace app, which has made me feel more centered, more reflective.

Tory Burch, Fashion designer
Her drink order: Tequila on the rocks.
Her workout: I work out most mornings. My brothers got me a Peloton exercise bike for Christmas, so now I don’t have an excuse not to.
Her mantra: Negativity is noise.


Savannah Guthrie, Coanchor of NBC’s Today Show
Her diet: I’m not anti-carbs; I just try to do my carbs early in the day, so by the end of the day, I try to be carb-free. And then on Friday and Saturday nights, I eat and drink anything I want. I don’t think you can do this job or parenthood without caffeine, a little wine, and dessert.
Her workout: I do a class in New York called Bari. It’s a hybrid of old-school Jane Fonda–type aerobics—because, in the ’90s, I was an aerobics instructor—cardio bouncing on a trampoline, and strength training, and I do that about three times a week.
Her sleep: Reading helps me fall asleep. It has to be kind of boring, but also sufficiently captivating that you get into it. I read a lot of The New Yorker.
Her chill: I get my nails done at the little no-frills place on the corner, and while they’re drying, I get a 20-minute back massage. It’s easy, and it doesn’t take long, so I don’t feel too guilty for being gone for a half hour from the kids.

Hannah Bronfman, DJ and founder of HBFIT and the Beautified app
Her health: I take probiotics in the morning and at night, but that’s not for everyone. I also add medium-chain triglyceride (MCT) oil to my smoothies. I’m loving Sun Potion powders right now: chaga, ashwagandha, cordyceps, and reishi. They’re good for my overall spirit and chi and energy.
Her workout: I work out about six hours a week. I like the workout studio Switch Playground in New York City. It’s kind of crazy. There are 20 stations, and you do them each for two minutes.

Bobbi Brown, Founder of Bobbi Brown Cosmetics and author of Beauty from the Inside Out
Her diet: I always start my day with two glasses of water, with either fresh-squeezed lemon or a little bit of sea salt if I’m dehydrated. And a double black espresso.
Her health: I take acidophilus, vitamin D, and fish oil every day. Everything else I figure you can get from food.
Her sleep: I rarely need help to fall asleep, but if I have to shut off my brain, I take either an Epsom salts bath, which puts magnesium in your body, or I’ll have a magnesium supplement. Magnesium just relaxes every single muscle in your body.
Her guilty pleasure: I love a good Martini (up, with three olives) on a Saturday night.
*Vitamin D is so good to take every day unless you’re at the beach and getting a ton of sun exposure. Also fish oil is key.

Jenni Konner, Writer, director, producer, and Girls show runner
Her diet: The truth is, I don’t eat breakfast. Lord knows I’ve tried. But I’m old and I don’t get hungry, so I skip. Sorry, nutritionists everywhere and the American Cereal Federation.
Her energy fix: Eden Tamari Almonds. They’re super-tasty and perfectly portion-controlled, because left to my own devices, I will eat 1,000 almonds.
Her chill: Transcendental Meditation. I do it 20 minutes, twice a day, when I’m on my game. It is nonjudgmental. If you make a grocery list, you are still meditating. If you fall asleep, you are still meditating. It is for everyone.
Her guilty pleasure: If you put cheese in front of me, keep your hands away from the plate.

Norah O’Donnell, Cohost of CBS This Morning
Her diet: I generally adhere to the Mediterranean diet: fruits, vegetables, legumes, whole grains, fish, and olive oil. I try to avoid processed foods and limit red meat.
Her energy fix: A small scoop of peanut butter with an apple or banana.
Her drink order: Tequila with a splash of tonic and lime, because there’s little sugar (or a headache in the morning).
Her workout: I work out with my trainer, Kira Stokes, twice a week, but I try to work out every day, even if that’s just a quick jog.
Her guilty pleasure: B-A-C-O-N.

Hilary Rhoda, Model
Her workout: I work out every single day for two hours. I do Tracy Anderson Method and SoulCycle. At Tracy Anderson, I do an hour dance-cardio class and then an hour of the definition and toning class. I started doing it eight years ago. I need things that are high-intensity, keep me engaged, and make me feel like I’m going to die after. I don’t feel like my day has started until I work out, so that’s important to me that I get it in every single day. It makes me feel strong, happy, calm, more confident.
Her guilty pleasure: Chocolate. I eat Peanut Butter M&M’s in the morning with my tea.
*She works out for 2 hours every single day but she eats M&M’s in the morning – talk about balance.


Kerry Washington, Emmy-nominated actress and creative consultant at Neutrogena
Her sleep: I have a fantasy about not sleeping with electronics by the bed, but I have baby monitors and alarm clocks and all sorts of things. Wearing pajamas is important. It’s something I picked up from my kids, the ritual of getting them ready for bed. I was like, Oh, I should do the same thing.
Her beauty routine: I drink tons of water and coconut water, and use products from Neutrogena’s Hydro Boost line, which have hyaluronic acid to encourage your skin to hold on to hydration. And I’m religious about not sleeping in makeup. I believe in double cleansing. And I protect my skin with SPF. There’s a myth in communities of color that we don’t have to, but we do.
*This is where I got double-cleansing from

Anne Wojcicki, CEO of 23and Me
Her health: When I feel like I am getting sick, I take an All One Green Phyto Base vitamin and mineral powder. It makes me feel better when I’m run-down.
Her workout: I do spin for an hour and yoga for an hour three days a week, weights a few days a week. And I bike to work every day.

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Here’s to 2018

By on January 3, 2018

I’ve been in such a good mood this week. I know the New Year thing is really overhyped but there is something so cleansing about a new start. It was also really cool that the there was a super moon the first night of 2018, which is also considered a sign of renewal.

However, I do believe that each day and each week and even each month is a fresh start that you can enjoy through the year, not just at new Years.

But I am 100% certain that this is going to be best year yet (especially since I turn 25 this year).

Anywaysss, I want to share everything I’m finding to be my happiest, healthiest self from recipes to workouts to all the wellness stuff I buy.

I’m going to post much more consistently and share everything that inspires me.

I’ve decided I want to mainly focus on 3 things this year:

Loving my workouts – finding ways to workout that I love and don’t feel like a chore
Nourishing my body with food – food is medicine, you feel the way you feel every day because of what you ear
Clarity of the mind – whether it’s meditation or journaling, because you can’t do sh*t without a level head

So here’s to a happy, healthy 2018!


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The Top 18 Wellness Trends of 2018

By on December 5, 2017

Well and Good just released the top 18 wellness trends they foresee for 2018. They’re so on point with these every year so I could not be more excited! Here’s what they predicted:

No. 1. “If you like turmeric, you’re going to love moringa.” It’s supposedly an even more powerful inflammation fighter and actually has a likable, slightly sweet taste.

No. 2. “Skin care that protects you from the tech world and pollution. UV rays, pollution, blue light from laptops, and harsh ingredients do a number on our skin—which is why the next wave of skin-care products is working to support it in the modern world.”

No. 3. “Self-Care is essential, not an indulgence. Busy women (so, all of us) are realizing that me-time isn’t a luxury, it’s a necessity.” Amen to this. Say ‘no’ more often.

No. 4. “Women are using technology to disrupt birth control access. Female founded start-ups are side stepping politicians with birth control delivery services and at-home STI testing to get women care they need.” This should be available to everyone seriously so YGG on this one.

No. 5. “Bringing the fitness studio home. Marquee-name fitness gurus and mega brands that capture the magic of an IRL sweat sesh want to get into your living room.” I’ve been seriously considering investing in a Peloton though…

No. 6. “Pet food that’s as healthy as yours. You and you’re four legged friend will have more similar eating habits than ever before.” Stop buying your dog food that’s mostly fake crap.

No. 7. “Brain-Boosting supplements are the new medicine cabinet MVP. Nootropics are about to give a little dose of “Limitless” to the nation.” Focusing on l-theanine and the stimulant and “happiness-hormone booster” phenylethylamine, nootropics such as Nootrobox and Trubrain are next on my list to try now that I’ve mastered BulletProof Coffee.

No. 8. “Home decor goes woo woo. If 2017 was the year of staying in, 2018 is when you’re home style will get a whole lot healthier (and palo santo-scented).” Home Depot now carries an array of Himalayan salt lamps. And Lulu Lemon tested a collaboration with Pottery Barn this year…

No. 9. “Longevity is the new ‘anti-aging.’ Don’t know your telomeres from your mitochondria? You will soon enough.” Explained in depth in the article but basically in 2018, we’re going to see a growing obsession with the most microscopic elements of the process of aging

No. 10. “Activewear shows its softer side. The hottest looks next year will be the ones that make you look great and feel cool…calm, and collected.” I’m going to a post on cozy activewear because who doesn’t lounge in their activewear already?!

No. 11. “Biohacking is the next wave of women’s wellness. Women are taking the Silicon Valley boys’ club craze and adapting it for their own biology.” Think Bulletproof coffee, Moon Juice’s adaptogens, ketogenic and Paleo diets, the science behind menstrual cycles and the skin’s microbiome

No. 12. “Welcome to the era of lunar everything…awareness of Mercury in retrograde and zodiac seasons are about to be as mainstream as horoscopes.” This is so exciting because I’ve been trying to explain about mercury in retrograde actually affects us and no one gets it…yet.

No. 13. “High-tech sleep science arrives in the bedroom. This is the year technology is welcomes into the bedroom to actually improve the quality of your zzz’s.” Download the Sleep Cycle app.

No. 14. “Nut-milk yogurt, now colonizing a dairy case near you. Change is coming to yogurt culture.” If you haven’t cut out dairy yet…

No. 15. “Clean makeup finally nails bold color and full coverage. Every seriously pigmented shade you could ask for, minus the questionable ingredients.” This is everything – who doesn’t want a full coverage foundation that doesn’t make you question what the hell could possibly make it so thick? This used to be a rarity but now Target even carries Honest Beauty’s makeup.

No. 16. “Kombucha goes big —and craftier. Here’s a fizzy paradox for you: 2018 may be the year the gut-health-friendly beverage becomes more mass and more niche than ever.” Let’s also hope cheaper because I love kombucha and the benefits and probiotics but $$$

No. 17. “Women’s coworking clubs: chic covens for connection. Smart, driven women are plotting world domination over matcha…in feminist-first (and Instagram-worth) spots.” This is so exciting and I hope something like this comes to Charlotte. (We already have Industrious and Hygge and I’m sure a few more I don’t know about).

No. 18. “Analog destinations to unplug are the new *it* spots. Where disconnecting is the entire point…not the sign of a bad WIFI connection.” I recently went to the mountains with the intention of being out of cell service and disconnecting but ended up going 3 gig’s over my data.

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By on November 26, 2017

Yes, we’ve all heard its good for us but who can really sit still and shut their mind off? It’s actually not as hard as you think it is.

As I’m reading Tim Ferris’s book Tools of Titans it seems to be a recurring theme – they all take time to prepare for their days in different ways but most of them spend some time either meditating or journaling or simply sitting in silence each day.

Tony Robbins calls his morning routine “priming” because he’s getting himself prepped to have a good day. More on Tony Robbins later.

How can you really expect to have a good day if you roll of out bed, you’re running late, everything seems to go wrong trying to get to work on time? Isn’t that setting yourself up to have a bad day?

Start with 5 minutes. I have tried sitting still and meditating for 5 min mannnny times and barely lasted 2 min without looking at my timer.

But as I was reading Tools of Titan, one of his interviewees suggested this guided meditation, which is 25 minutes long (at first I thought yikes).

So I told myself I would start with 5 min of it. The first time I did it, I completed the whole 25 minutes with ease. Tara Brach has the most soothing voice ever but not to the point of wanting to fall asleep (I worry about this every time).

While this works for me, there are a few different ways to try meditation:
An app like Headspace, Calm, Mindfulness or Smiling Mind
A guided meditation like the one I mentioned above or other Tara Brach meditations you can find here or Sam Harris meditations, which you can find on Youtube or SoundCloud
Transcendental Meditation – basically it costs over $1000 to take a course, but a lot of wealthy/famous people swear by it – it’s essentially a mantra based meditation mantras but I’ve found the mantras you’re given in the class here but I’m still unsure what any of it means so I guess that’s the point of the course.
Or you can create your own mantra based meditation – you can use any word you want and repeat it to yourself, you can also practice phrases – a lot of people write down things they want to manifest or cultivate in their lives and recite this over and over again to themselves

As far as what I’ve gotten out it – my main goal has been to lower my anxiety levels. I’ve a very anxious person. Everyone these days says they get anxiety but there are people out there that actually have Generalized Anxiety Disorder, which is basically being constantly worried about day to day situations.

Here are some of the other benefits which are explained more in depth here:
Reduces stress
Improves concentration – clears your head
Encourages a health lifestyle
Increases self-awareness
Increases happiness
Increases acceptance
Slows aging (who wouldn’t want this?!)
Benefits cardiovascular and immune health

Call me crazy but I can tell on days that I have meditated that I’m generally calmer. I’m not as quick to panic about things. Whether, you have anxiety or not, sitting in silence is such a great way to start your day before all of the day to day chaos starts. Try it.

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BulletProof Coffee

By on November 22, 2017

Alright, so here’s my full break down on Bulletproof Coffee.

After 2+ weeks of drinking it, I completely understand the hype. I have felt clearer, I don’t need more than one cup of a coffee a day and the cravings for bad food have been almost entirely suppressed.

The first day I drank it, it was like liquid adderall. Literally. I was CAFFEINATED. But gradually through the week I got used to it and haven’t felt the urge to get that second or third cup of coffee through the day. But why put this oil in your coffee? And with ghee?

I’m going to give you the gist of what Dave Asprey says Bulletproof is/does first (this info can be found here):

Suppressed hunger. Brain Octane Oil balances ghrelin, your hunger hormone, and CCK, your “fullness” hormone, keeping you full until lunch. You can read more about the science behind BP Coffee and hunger suppression here.
Steady lasting energy. The saturated fat in grass-fed butter slows the absorption of caffeine, which gives you even energy for several hours instead of a caffeine spike and crash. No jitters, either.
Mental clarity. Brain Octane rapidly converts to ketones, a type of molecule that your brain uses more efficiently than carbs or sugar. Pair ketones with the slowly releasing caffeine and you can literally feel your brain turning on.
Ditch the carb-heavy breakfast. Start your day with fat for fuel. You’ll be sharp and alert straight through until lunch. 

Once they get into the Brain Octane Oil explanation here it’s a lot of science-y jargon that your average person wouldn’t understand so here’s my summary:

Brain Octane Oil is made up of MCT’s, which are medium chain triglycerides. They are are a special class of fat. MCT’s turn into ketones and Brain Octane Oil is four times as effective as coconut oil at raising ketones.

Okay who cares about those? I’m sure some of you have heard of the ketosis diet, which is popular because being in a state of ketosis means your body is burning fat instead of carbs for the majority your energy.

Brain Octane Oil also helps:
Suppress hunger
Lose weight – boots your metabolism
Think faster – Brain Octane turns into ketones, which in turn provides your brain with almost immediate access to energy – no more brain fog
Work out harder – provides excellent pre workout fuel

Now that’s all from the BulletProof website, which is a whole diet itself and I honestly haven’t don’t enough research to have any opinion on it.

The way I work it in to my routine is not necessarily how you’re supposed to. While they say it’s great pre-workout fuel and it can replace breakfast, I’m too hungry to cut out breakfast when I’m working out religiously. Now I’m not saying I do it the right way, but I followed KGMTL, who has an amazing youtube channel that is so informative, and I drink it after my workout.

I get up, drink my warm lemon water and about a half a cup of regular coffee while I stretch. Then I go to the gym and have my bulletproof coffee when I come home. I know you’re supposed to have protein after the gym, or whatever that rule is, but this is what works for me. I have my coffee, I shower, get ready for work and then I have breakfast. I personally believe its best to not let yourself get to the point of starving or you’ll end up eating more so the coffee holds me over.

I don’t have any crash – yes at some point throughout the day I’m not as alert but thats at about 4-5 pm when I don’t really need to be. With regular coffee, I always felt some sort of crash through out the day.

Which brings me to the fact that my head is so much clearer. Brain fog is a real thing. Most people don’t realize they’re only functioning at like 20% most of the time. Plus, when I say I have ADHD, if you know me, I can’t say a sentence without getting distracted. On top of that, I deal with numbers all day long at work (Wolf of Wall Street “above the shoulders” crap if you will) and I have noticed that I’m able to glance at something and retain it longer and I don’t get as distracted throughout the day.

I know a lot of people are asking “why add the ghee, isn’t that butter?”  Ghee is clarified butter – basically the good form of butter. Fats don’t make you fat and grass fed ghee is not bad for you like butter. The fats are what will suppress those cravings you get midday for a snack. Good fats give you a boost in energy and cognitive function.

So if you want to try it for yourself, you can buy both products to make Bullet Proof Coffee here.

Personally, I think 4th & Heart has the best ghee for coffee, especially in their Vanilla Bean flavor. Also, I bought the smaller size of the Brain Octane Oil to try it out first, which you can find in the above link.

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Bulletproof Brain Octane Oil

By on November 9, 2017

So this is going to be a really short post because I want to try Bulletproof coffee for a full week or two before I actually review it but because so many people texted me asking where I got it/how it worked I wanted to go ahead and share!

I got the Brain Octane Oil off Amazon of course. The way I’m drinking it with my coffee is here:

8-12 oz of coffee
1 tsp of Brain Octane Oil
1 tsp of Vanilla Bean Grass-Fed Ghee
Then I blend it all together – PS my Magic Bullet was only $40 here

The review I watched said that this coffee was liquid adderall. The first day it was absolutely comparable to it as far as focus and energy but with less side effects (I’m prescribed but don’t take it often). I typically drink 3 cups of coffee a day – 2 in the morning before work and 1 in the early afternoon. I drink one cup of this yesterday morning and didn’t feel the need to drink another cup all day. I’m going to go over all the benefits and why I’m adding ghee in my next post!

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Beauty | Wellness

Why I’ll Never Wear Normal Deodorant Again

By on October 8, 2017

So I’ve been reading for a while about how horrible mainstream deodorant is for you. I’ve always heard that the aluminum in it is bad for you but I never really knew why so here’s what my research said:

“Aluminum salts—in the form of aluminum chloride, aluminum zirconium, aluminum chlorohydrate and aluminum hydroxybromide—prevent us from sweating when aluminum ions are drawn into the cells that line the sweat ducts, causing the cells to swell and squeezing the ducts closed so sweat cannot get out.” – Mother Earth Living

Aluminum is considered a neurotoxin linked to breast cancer and neurological diseases like Alzheimer’s. The link above explains how exactly. Now I’m not saying that aluminum is going to give you breast cancer or Alzheimer’s, but if we can avoid any risks associated to breast cancer, why not do so?

A lot of people seemed to go through a ton of trial and error finding a natural deodorant – there’s sticks, creams, and other weird methods like not wearing any at all at first (no thanks), but luckily the first one I tried worked perfectly.

So here’s the gist on Schmidt’s:

Helps neutralize odors naturally
Plant-based powders absorb wetness without use of aluminum
Scented with essential oils; no artificial fragrance
Free of aluminum, propylene glycol, paragons and phthalates – well Katie, wtf are those?

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Eats | Wellness

Cleanse Pt. 2

By on October 7, 2017
My lunch smoothie, snack juice, kombucha and morning smoothie

So here’s what I got out of this cleanse:

When I woke up the third day of the cleanse, I finally saw the flat stomach I was looking for – no more bloat. The first and second days I was feeling a little blah probably from my stomach getting used to all the liquid. But on the third day, I felt good.

My main goal in doing a cleanse is to just feel better, a little lighter and to reset. I don’t want to see that I’ve lost a magical 5 lbs or anything because Lord knows I’m going to gain that right back the day after.

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Eats | Wellness

Cleanse, Pt. 1

By on October 3, 2017

So I decided to do a cleanse this week. It just felt right.

I know, I know – diets don’t work, cleanses don’t work. But I don’t do cleanses to magically lose weight. Yes, I do feel lighter and maybe a little skinner after doing a cleanse but I’m well aware it isn’t permanent.

I do cleanses to reset. I also try to cut down on caffeine while I do these because I’m always somehow drinking more and more coffee.

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