Archive for November, 2013

Today I have a guest post on a topic I think applies to us all. Please enjoy.

Self Care for the Other 23 Hours

Guest Post by: Ashley Gainer.

Ashley Gainer is a freelance writer and editor living in Chapel Hill, NC. After years of dealing with foot pain of varying causes and degrees, she and other members of her family founded Insoles and Beyond, an online retailer of orthotic shoe inserts. Whether you need insoles for plantar fasciitis, arch supports for high or low arches, or insoles for running shoes, boots, dress shoes, or everyday footwear, you can find relief at InsolesandBeyond.com.

Insoles and Beyond Logo

Health requires a full-time commitment. There are all kinds of exercises you can do and all kinds of eating plans you can follow, but ultimately the more conscious you can be about all aspects of your health, the better off you will be. It’s not too difficult to find little ways to keep taking care of your body when you aren’t doing your hour on the trails (or at the gym or in the studio). Here are just three of my favorite suggestions – ones that I try to incorporate into my own life every day.

Hydration. There is nothing better you can do to support your healthy lifestyle than get enough water. The most commonly heard recommendation is to drink 64 ounces (8 glasses) of water per day, but generally speaking this is a minimum requirement and many of us would do better getting more. I aim for about 90 ounces, thanks to a big 30-oz water jug with a wide straw – I love drinking with wide straws because I seem to get more water in me throughout the day when I’m using them.

Bedtime and Morning Routines. If there’s one thing I am learning, it’s the importance of routines to set myself up for success. There are a few different things that can be done each evening and each morning to make it easier for me to take care of myself all day. Making sure my keys are in my purse each night is a big stress reducer, which is very good for my overall health. Mornings are much improved when I get up early enough to have a relaxing cup of tea before the toddler starts his own morning with a bang.

Insoles. While I now work for my family’s small business selling insoles at insolesandbeyond.com, I was benefiting from wearing orthotic shoe inserts for years before the company started. Most people only think of arch support insoles for plantar fasciitis, but I wear insoles to make it easy to stay on my feet (chasing the aforementioned toddler) all day. I personally prefer insoles that are more than just insoles for arch support – my favorites have a bump right in the center of the foot, usually called a metatarsal pad or metatarsal support. Insoles offer stability, cushioning, and good foot alignment. When the foot is properly aligned, it functions well and tends to hurt less.

There are countless ways to make small steps toward improved health, and these are just three of the ones that have worked really well for me. What are some of the best ways you’ve made small changes with big results?

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Hello Yum.


Bestowed Box sent me their latest Box to review and WOW did I get lucky. There are some amazing products in this box. They also wanted to offer you and discount on their Membership/November Box. Just use the discount code HELLOTEN105 to get your first Bestowed box for $10, but hurry it expires on 11/30/ 2013.

Now take a look at what’s in the box.

Here’s the details on Bestowed Box. You get an assortment of FULL-sized healthy snacks, beverages, and more  — delivered to your door every month. All products are selected by nutritionist and author Heather Bauer and every box is loaded with expert tips, recipes, and advice! FREE Shipping.

How it works:

  • Select your membership type (monthly or annual), then click Join!
  • The boxes ship to arrive on the 15th of every month.
  • Shipping is FREE.
  • Bestowed currently ships via USPS and within the US only

Membership Options:

  • Monthly Membership – $19 billed monthly, cancel any time
  • Annual Membership – $209 billed annually, transfer any time

Find them on Twitter @bstowed


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Fun, healthy food items that are convenient on the go. Love this service and the way they view health. 

 Heather Bauer is a nationally recognized nutrition expert, author, and entrepreneur.

Her fresh and inspiring approach to diet has landed her prime time spots on Good Morning America, CNN, CBS, The Talk, Access Hollywood Live and The Tyra Banks Show. She has also been featured in the New York Times, The Wall Street Journal, and People Magazine.

She is the author of two top-selling books; The Wall Street Diet (Hyperion 2008) and Bread is the Devil (St. Martin’s Press 2012) and has regular columns on The Huffington Post and US News & World Report where she covers the latest trends in diet, health and nutrition.

In addition to Bestowed, she is also the founder of Nu-Train (short for Nutrition Training), a diet and weight loss counseling center where thousands of people have learned how to safely lose weight and keep it off for good.

Heather is a Registered Dietitian (RD) and a New York State Certified Dietitian-Nutritionist (CDN). She graduated from The University of Wisconsin and is a member of the American Dietetic Association (ADA) and the New York State Dietetic Association (NYSDA).

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Hello! Today I have a real treat for you. We have a guest post from a blogger named Quinn.

Quinn is a self-proclaimed health enthusiast who likes to keep things fresh with her workouts. She enjoys going running, playing soccer and going hiking with her family. She is always on the lookout for the next workout to try. Healthy eating is extremely important to her and she believes in the “Do Good, Feel Good” philosophy.


Quinn’s blog can be found at: healthylivingbyquinn.blogspot.com

I just love her philosophy: “Do Good, Feel Good”!

Now please enjoy Quinn’s Hiking Tips and Advice Article. 

Take a Hike: 7 Essential Items for the Great Outdoors

With the leaves changing and the temperatures falling radically in many parts of the U.S., fall offers the perfect time of year for a personal or family hike. Hiking is one of the easiest ways to enjoy nature because you can choose the level of difficulty and tailor your experience to meet your needs. Instead of trudging through your usual routine at the gym, step outside for a breath of fresh air and the chance to experience the beauty of your natural surroundings. Before you go, check out this list of essential items that every good hiker needs.

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1. Backpack

A sturdy backpack forms the basis for all of your hiking gear. Choose a backpack specifically designed for the outdoors with lots of pockets to keep food, water and extra supplies. Finding a backpack that fits your body well and has external support features to keep the pressure off your knees and hips is essential. My husband actually found one small enough to fit me for one of our first anniversary gifts, making our hiking excursions that much more enjoyable!

2.First Aid Kits

When leaving the comfort of civilization, you need to take a well-stocked first aid kit just in case. Your kit should include a variety of adhesive bandages, plenty of antibacterial lotion, medical tape, scissors and alcohol wipes to treat wounds and prevent the spread of infections.

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3. Map & Compass

You may have a cell phone with you on your hike, but cell service can be unreliable outside. Pack a map and compass just in case to help you stay on track and provide guidance if you lose the trail. Even the most experienced hikers can get lost from time to time!

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4. Synthetic Clothing

It wasn’t until my husband bought us the right socks and clothing, that I realized how essential they are to a pain-free hike. I learned quickly to avoid wearing cotton clothing and socks because cotton absorbs water easily. Instead, choose moisture-wicking synthetic fabrics designed to help keep your feet and body dry as you sweat or encounter precipitation. Staying dry will prevent chafing and illness.

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5. Hiking Boots

You don’t have to buy expensive hiking boots for your first hiking adventure, but you should invest in a pair of good running shoes if you don’t want to wear boots. Running shoes offer the traction and support you need to traverse hills and rocks while keeping your feet dry and protected.

6. Water Bottle & Filter

You’ll need to stay hydrated during your excursion so pack a quality water bottle designed for camping. Because you won’t always find a fresh, unpolluted water source, you’ll also need to pack a filter to clean and decontaminate the water you find naturally. There are also numerous filtration water bottles out there now, which can help reduce the time spent on filtering and one less thing to worry about!

7. Bug Spray

Most people forget about bugs during the fall, but they still live and thrive in warmer climates and the woods. Pack some effective bug spray to prevent harmful and itchy bites from ruining your adventure.

Hiking may be a fun and easy way to get your family outdoors, but that doesn’t mean it’s light on health benefits. Hiking requires walking, climbing and squeezing through rocks, up hills and sometimes through water sources. Because your body will be constantly readjusting to new terrain, you’ll get a solid workout within just a few miles of hiking. Start out slow and work your way up to a steady pace, and you’ll reap the health benefits of hiking as you appreciate the surrounding beauty!


I know you took something away from that! Thank-you so much Quinn for taking the time to introduce your self and share your hiking tips.

Quinn’s blog can be found at: healthylivingbyquinn.blogspot.com

I sure did enjoy them very much. I love to hike as often a I can, I so prefer outdoor walks over indoor workouts, but admittedly I am a fair weather hiker. 

I sure hope you will come back and share with us a favorite workout or a healthy meal you just cannot live without. 

Hikers: Do you have anything you would like to add?

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Olives are a food I have been eating ever since I can remember. I was a fan of them at a very young age. I cannot remember a holiday table without them. We also had them at least two to three days out of the week at our family dinners growing up. So when I got married and started to prepare my own meals, olives were something I always had readily available and always love to serve.

I was recently sent a package from Oloves to try out their product. Talk about a great snack! Yummy. With 3 flavors to choose from, Hot Chilli Mama, Tasty Mediterranean and Lemony Lover.


I am a huge fan. They are a perfect snack for me. They are 50 calories per pouch and are very satisfying. Oloveare all natural, naturally low in saturated fat as well as being gluten-free, dairy free, wheat free, contains no nuts and no major allergens.  They are Vegan, a healthy/good fat and I am hooked.

the tasty healthy snack

fresh, natural olives. no stones. no mess. just lovely

DSC_1350Loved the herbs, they are infused with such rich flavor.

DSC_1347Tasty Mediterranean. 



Hot Chilli Mama. 



Lemony Lover.



Eat Oloves. Eat Real Food.



You can find these little pouches on Amazon and at World Cost Plus Markets.

Check them out on Twitter @oloves_


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