Wellness Archives - Serendipity Mommy

How to Go Vegan on a Budget: Your Complete Guide

March 25, 2020 by Mandy

If you’ve scrolled through social media posts for vegan recipes or diets, it may seem like a massive and expensive undertaking. It doesn’t have to be. You can achieve a healthy vegan lifestyle without breaking the bank.

Keep reading for tips on how to go vegan on a budget!

Reasons to Go Vegan

If you’ve spent your life as an omnivore you may wonder why people go vegan. The answer varies from person to person. Someone may live a vegan lifestyle:

To reduce their carbon footprint and produce less waste contributing to climate change
To adopt healthier eating habits
To help control or reduce your risk for a chronic disease
For personal or spiritual reasons
In opposition to animal cruelty and industrial farming

Cutting consumption of animal products may help you lower your risk of conditions like type 2 diabetes, heart disease, and lower your cholesterol. Plant-based diets come with a lot of benefits and changes.

What Happens to Your Body When You Go Vegan

You may find going from omnivore to vegan to be a difficult process. You’ll likely feel the effect of the lifestyle change after a few weeks. You may experience:

Changes in weight (either loss or gain)
Different food cravings
GI discomfort
Boosted energy levels
Clearer skin

It is important to monitor your nutritional intake and consult your doctor before any drastic dietary changes, as you may need to take supplements (such as B-12 or Iron) when giving up certain foods.

How to Go Vegan on a Budget

According to the USDA, the average American can meet the daily nutritional requirements of fruits and vegetables for less than $3 a day. You can easily save money and meet all of your dietary needs with healthy vegan foods.

Fresh v. Frozen

Frozen fruits and vegetables are just as healthy as fresh ones. The vegetables in the freezer aisle were picked at peak ripeness, unlike the fresh produce. Fresh produce is picked a few days shy of ripe in order to extend its shelf-life.

Frozen fruits and vegetables are often cheaper and are good additions to meals like stir-fry, soup, and smoothies.

Buy in Bulk

Many vegan staples can be bought in bulk. This is often cheaper than buying in smaller quantities. Here are some common vegan staples:

Legumes (dried beans, chickpeas, lentils, etc.)
Tofu
Rice and/or quinoa
Pasta
Nuts
Oats
Nutritional Yeast
Nut Butter

You can use these foods in recipes or eat them on their own. All of these listed also have a long shelf-life, so you can stock up without worrying about expiration dates for a while.

Cook Your Own Food

Plant-based products, such as burgers, have been added to many fast food and quick service restaurant menus, but this is not the most cost-effective option for a vegan lifestyle (nor a healthy one). Making your own vegan dishes at home will save you money.

Maintaining a Vegan Lifestyle

Now that you have a better idea of how to go vegan on a budget, you can start incorporating these tips into your life.

Adopting a vegan lifestyle is affordable, sustainable, and one of the best choices you can make for your health!

5 Ways to Prepare Your Body for Pregnancy

March 19, 2020 by Mandy

Whether it’s your first or second child, preparing to start or continue a family is a beautiful step to take. It will likely change your life in ways you would never imagine and also add a new dynamic to your family. Housing a baby in your body for nine months isn’t an easy thing to do, so it’s important that you’re as prepared as possible. This means being mentally prepared by having as much information and knowledge as possible as well as being physically prepared. There are several ways that you can get physically prepared and most include making modifications to your lifestyle. This article is going to help you get started by giving you 5 ways that you can begin to prepare your body for pregnancy.

Get a Check-up

Before doing anything, one of the first things you should try when preparing your body for pregnancy is to go and get a full pre-pregnancy checkup. If you’ve never had one before, ideally the appointment will begin with the doctor going through yourself and your partners’ medical history. They may then go on to run a blood test as well as a pap smear in order to check for any conditions that could affect your likeliness of getting pregnant. Some other diseases they may be likely to check for are hepatitis B, HIV, Herpes, or other STDs. Depending on your ethnicity, they may also check for genetic diseases such as sickle cell, Thalassemia, or Tay-Sachs disease as they could affect your baby in the long-run. When going for a checkup, it is also important that you discuss any existing medical conditions that you may have with your doctor too. If, for instance, you have high blood pressure, epilepsy, diabetes, or asthma, keeping these illnesses under control is crucial. If it is discovered that you’re unable to carry a child for any reason, then you could also explore options such as adoption or a surrogate pregnancy in which another woman helps you carry your baby but uses your eggs.

Find Out When You’re Most Fertile

Tracking your cycle is another way that you can prepare for pregnancy. Everyone has a time of the month where they happen to be most fertile. You should, therefore, try and figure out when your most fertile period is as this will likely help you get pregnant faster. If you’re wondering how you can do this, you can begin by recording the beginning and end of your cycle every month. You should also look out for any irregularities such as abnormal bleeding and spotting. It is said that you’re likely to ovulate halfway through your cycle which is day 14. Your fertile window should begin at about day 10, so you’re more likely to get pregnant if you have sex between day 10 and 14 of a 28-day cycle. There are apps available that can help you identify your fertile days such as Fertility Friend, Glow, Clue, Ovia, Period Tracker and Conceivable. Aside from these, there are several others that you can look for in your app store. Also, if you’ve been on birth control, it’s a good idea to stop so that you can get back into the swing of a regular cycle again.

Avoid smoking and Drinking

If you happen to be a smoker or heavy drinker, then while preparing for pregnancy you should think about dropping those habits. This is because they can make it difficult for you to get pregnant as well as cause complications in your pregnancy too. Research shows that it’s likely that drinking more than five alcoholic beverages on a weekly basis could cause lower fertility. This could be because alcohol is said to depress the adrenal glands and slow the release of hormones that are produced by the adrenal glands which could directly impair your egg health and libido. You shouldn’t worry too much if you consume alcohol moderately, however, as this shouldn’t affect your ability to conceive. In terms of smoking, apparently, 10 or more cigarettes a day could affect your ability to get pregnant. More specifically, smoking can cause blockages in the fallopian tube, increase chances of an ectopic pregnancy, damage your eggs as they develop in your ovaries, cause cervical changes and increase your risk of miscarriage. For these reasons, it may be best to just avoid these things altogether.

Stress Less

When you’re under a lot of stress, it can make getting pregnant more of a challenge. Some ways that stress can affect fertility is by affecting the functioning of the hypothalamus which is the gland in the brain that regulates your appetite, emotions, and most significantly the hormones that tell your ovaries to release eggs. When you’re stressed, this could mean that you ovulate later in your cycle or you don’t ovulate at all. This then obviously has a direct impact on your ability to get pregnant. You should also note that it is sudden stress, both positive and negative, that could have an effect on your cycle. Some ways to manage your stress levels to speed up the process include taking time out to relax, not overburdening yourself. and engaging in relaxing activities on a regular basis.

Exercise Regularly

Exercise is an important step you should take when preparing your body for a baby. Being physically active prepares your body for the many changes that are going to happen during and after pregnancy. It should give you the energy that you need, ease constipation, help lift your spirit and reduce the chances of high blood pressure. Working out could also help prepare your body for labor which can be a stressful and challenging time for both you and your baby. For these reasons, it’s best to get into an exercise routine before getting pregnant.

Certain studies link exercise with fertility, and you can confirm with your doctor any recommended or restricted activities as you prepare to get pregnant. You may have also heard of wearing compression clothing when exercising. These garments are designed to help boost blood circulation and provide relief from muscle soreness.

For pregnant women who may be experiencing swelling in the ankles and lower leg, wearing compression socks may help in that area. On your to-buy list, consider having a pair of compression socks for exercising, walking, and traveling before and during pregnancy. They can come in a wide-calf option to get the right fit.

When preparing for pregnancy, it is likely that you feel many different emotions in addition to a little anxiety. It can be nail biting waiting for a positive pregnancy test every month as well as challenging trying to make lifestyle changes. You should remember, however, that everything happens in its own time, so the best thing may be to relax, look after your body and think positively in the interim.

What to Do If You Struggle to Get a Good Night’s Sleep

March 18, 2020 by Mandy

Getting enough sleep every night is critical to living well. Not only does sleep allow your brain to shut down and unwind from the stresses of your daily life, but also your body does most of its recovery during deep sleep. Moreover, the adverse effects of not getting enough sleep are almost too many to count.

If you think that you have insomnia, it is a good idea to consult your physician to get their take on the situation. However, if you have been simply struggling to get the right amount of restful sleep at night as a result of an overactive mind or some new stresses in your life, there are a few home remedies that you can try out which might help you catch the sleep that is eluding you.

Switch Off the Screens

While phones, tablets, and laptops are powerful and helpful tools that are used every day, they also might be the things stopping you from getting good sleep at night. The screens of these devices emit what is called blue light.

When your eyes are exposed to the blue light of your phone screen right before bed, for example, it can result in your mind becoming more alert and stop the release of melatonin, the hormone that helps you relax. If you are in the habit of looking at your phone before you sleep or watching television in bed, consider making a switch. Try cutting your screen time one hour before going to bed. This should allow your brain enough time to unwind and prepare for sleep.

Try CBD Oil

CBD oil, while not recommended for the long-term treatment of sleep issues like insomnia, has been proven to help those who struggle with falling asleep to relax. CBD will not produce the effects of marijuana in that it lacks enough THC to result in the user feeling “high”. Rather than cause impairment, CBD oil might assist in calming anxious thoughts.

There is, yet, no concrete proof that CBD will work as a sleep aid for everyone who tries it, but there are virtually no adverse side effects to using it. So, the next time that you find yourself struggling to sleep, it might be worth seeing some hemp distillate for sale.

Watch What You Eat (And Drink)

The things that you choose to eat and drink close to bedtime can profoundly impact the quality of sleep that you can get. Try to avoid eating heavy meals close to bedtime, particularly meals that contain too many carbs. Such meals might be throwing off the release of melatonin in your body.

Caffeine is the obvious stimulator that might keep you from resting, so try cutting back on caffeinated drinks a couple of hours before you plan on going to bed.

If you are in the habit of drinking a glass or two of wine before bed because you assume that it will help you relax, think again. This is another habit that could be drastically disrupting your body’s ability to release melatonin, which factors into your circadian rhythm.

Top Tips for Ankle Injury Prevention and Recovery

March 18, 2020 by Mandy

Although ankle injuries are often associated with sports injuries, they are not limited only to athletes. Ankle injuries are one of the most common injuries people of all ages can have at some point in their life.

From sprains to fractures, ankle injuries can vary in pain and seriousness. Sometimes even something simple as walking on the sidewalk can cause a painful sprained ankle (and most of us have experienced that pain at least once).

Although ankle injuries can happen to almost anyone and anywhere, men between 15 and 24 years old have a greater chance of injuring an ankle. Why? Because this is usually the time when boys take part in some sort of sport and the most common sports that can lead to ankle injury are the ones that are the most popular for this age group. And those include football, basketball, volleyball and soccer.

So, if you have boys at home (but as we said no one is spared) that might suffer from these injuries, here, we are going to talk about ankle injury recovery and what to do to prevent it.

Prevention

There are a number of ways you can prevent uncomfortable ankle injuries that will surely get in the way of normal day to day activities. If your boys are athletes that have sprained their ankle before but the level of injury wasn’t that serious maybe you should consider investing in a lace up ankle brace that offers extra protection and support to ankles.

Also, doctors recommend several other ways of preventing ankle injuries. The first and foremost is to have an exercise regime and to maintain a healthy weight. But you should also avoid exercising when you are exhausted or are feeling any pain. Invest in shoes that are well fit and that are appropriate for the activity you are doing. And remember to always warm-up before exercise.

What to Do With an Injured Ankle?

If you do end up with an injured ankle (or someone in your family) the first steps of recovery include resting, icing, compression, and elevation. It’s very important to rest when you are feeling pain. This will help prevent further damage to the ankle.

If the swelling starts to occur the best way to reduce it is by icing. Rember to remove the ice after 15-20 minutes in order to prevent frostbite, and wait for around 40 minutes before you apply ice again.

Next, you can compress the ankle by wrapping it with an elastic bandage but make sure not to wrap it too tightly. This will keep the ankle immobile and supported. And lastly, elevating the ankle will reduce swelling and uncomfortable pain.

Types of Ankle Injuries

There are three types of ankle injuries and they can be categorized as sprains, strains, and fractures. They are categorized this way because during the damage to the ankle different parts of ankle tissue become impaired.

If the ligaments have been damaged that means that the ankle has been sprained. When someone has a strained ankle it means their muscles and tendons have been damaged. And fracture is the term that describes breaks in one or more bones of the ankle.

Depending on the type of injury your doctor will prescribe the proper treatment. Sprains and strains usually don’t last long and the best way to reduce pain is to rest and enjoy the couch or bed for a while.

Common Causes

An ankle injury can happen almost instantly at any time and in any place. So it’s very important to take care of yourself and follow preventative measures like wearing proper footwear, warming up before exercise and just to watch where you’re going.

An ankle injury often occurs during different sports activities or by walking on uneven surfaces. Football, soccer, basketball, and volleyball are the sports that can cause ankle injury if people participating aren’t careful. Also, an ankle injury can be the result of tripping, falling, walking and/or running on even surfaces, twisting the ankle, rotating or rolling the ankle and awkward landing after a jump. So, be careful and remember to warn your kids as well.

Conclusion

Ankle injuries are very common amongst people of all ages and genders. But, you should have in mind that men between the ages of 15 and 24 are more likely to have some sort of ankle damage due to participating often in different sports activities. There are a number of ways you can prevent ankle damage by taking precautions like warming up or using a lace up ankle brace.

If the damage does occur remember to rest, ice, compress and elevate the ankle. If the swelling or pain doesn’t go away go to your doctor as soon as possible. You don’t want to further the damage or make things worse. So, make sure to stay safe, take the precautions, wear proper footwear and if you do get injured take action immediately, your ankles will be thankful.

Choosing Active Wear to Prepare for Your Next Adventure Destination

March 16, 2020 by Mandy

Has someone ever told you to dress the part? What you wear matters, whether you’re going to work, exercising or partaking in some general activities outside. You want to wear clothing that will influence how you perform, how you feel and help bring your body to the next level. When shopping for athletic wear, how do you pick something you can wear for any active occasion? What are some of the traits that can help you better prepare for the road ahead?

Clothing that Provides a Confidence Boost

One of the first keys to activewear and finding something for every occasion is to go with clothing that gives you a confidence boost. After all, you want to feel good about what you’re wearing. And when you’re comfortable and proud of the way you look, your performance will also increase with that confidence boost.

One of the more prominent clothing options in the activewear space includes women’s sleeveless shirts or tank tops. These, along with athletic pants or shorts, will allow you to go anywhere and do anything, and let you be as confident and comfortable as possible.

Clothing that Provides Protection and Injury Prevention

Another thing to keep in mind when you’re working toward finding the perfect activewear for any location or occasion is to go with something that will help protect you from injury. When you have equipment with a proper fit, it can help to reduce the risk of any sports-related injuries.

Wearing sleeveless shirts or tank tops, for example, can help free your body to move the way it needs to. Conversely, if you’re visiting somewhere in the cold, you may want a long-sleeved base layer to help you stay warm. The shoes that you go with can also play a big role in injury prevention and protecting your muscles, such as your calves, ankles and feet. Proper footwear with the right fit and perfect amount of support can help set you up for success.

Clothing that Helps Aid in Recovery

If you’re going with activewear for your next journey or adventure, you also want something that can help you in the recovery space. This means having clothing that will not only allow you to perform but also get you ready for the next adventure you have on deck. One of the better ways to do this is with the assistance of compression clothing.

Compression clothing works to help stimulate circulation in the body. It’s a type of effect you get when you get a massage. With the enhancement of your circulation, you have blood flow pumping that can help to recover those muscles faster. The next day you may feel less sore, less stiff and be ready to go at it again for the next adventure.

Be Mindful of What You Wear

Activewear can be perfect for any destination and occasion. Whether you’re taking a trip to the beach or going for a hike up a mountain, the right activewear can help you perform and enjoy the day that much more. The next time you plan an adventure, think about your clothing and how it can help benefit your experience. With the right activewear, with the proper fit, you can perform better, protect yourself and be ready to recover efficiently for each day ahead.