If you’re looking for workouts that improve flexibility, balance, mobility, muscle strength, lower risk of injury, are sustainable long-term, and aid in active recovery, then start with these! I intentionally videoed these in a small area to show you even minimal space can be used to work out! You’ll be able to do the movements without being confused on how to do them, feel great after finishing them, and know you’re working the temple God gave you. 

Even simple exercises can lead to nourishing our bodies well. Try these out for size and let’s get to changing!

What is colostrum?

A recent rise in research on the studies of colostrum are making waves in the health world. Ever heard of it? I didn’t know much about colostrum either before doing research on it. So let’s do a quick lesson in what bovine (cow) colostrum is. It is nutrient rich milk produced the first few days after a cow’s birth. In the case of the brands that prioritize nutrient levels, it is collected even within the first few hours. After, of course, the calf drinks their fill from their mama. Turns out mother cows produce much more colostrum than their babies can drink!

Whether you’re looking for increased energy, a healthier gut, better muscle recovery, improved body functions and immune system, the list goes on of what colostrum can do. Although it sounds crazy, yes, cow colostrum’s components yield benefits for more than just cows! I compared two brands of colostrum and am here to give you answers to many of your questions. And to get straight to the point, this brand blew me away:

How does WonderCow stack up against other industry leader, ARMRA?

Product Quality + Nutritional Benefits

• High concentration of IgG- immunoglobulin G are antibodies that fight viruses and bacteria, strengthening your immune system.
• Vitamins & Minerals- Vitamins B12, B2, E, D along with Calcium, copper, iron, zinc, phosphorous, manganese, and magnesium are all found in colostrum, contributing to improvement of the body’s systems giving you more energy!
• Growth factors- insulin-like growth factor IGF-1 stimulates cell growth in the gut.
• Enzymes- protect against bacterial infection as well as improved immune functioning.
• processed at a low temperature to best preserve the above components’ benefits.
• WonderCow wins in this category!

Brand Transparency

My ‘Why‘

Over the past few months, I have strayed away from supplement powders after getting into just how ‘fake’ they are. All I wanted was a supplement to give me increased energy, strength, and overall internal health. But adding most kinds of supplements include an endless amount of ingredients or concocted flavor blends they label as “0g of sugar” because they use Stevia (sugar alternative…still fake). 

Plus, I didn’t feel stronger or more energized after using supplements, just over-full, which I have since learned was the original intent of protein powders– to help patients gain weight in medical institutions. 

With all the advanced technologies out there, something must have been created that is as simple as it should be– something healthy in nature made readily available to the public. No extra fluff, and research to back it up. 

WonderCow has been just the thing to change my perspective entirely! I have had more energy at the gym, faster muscle recovery, and much less bloating. Colostrum has simplified my health, and I know it can do the same for you. You won’t be left wondering if you’re trusting the right colostrum supplement. Honest and pure is what you get. Join me and nourish your body with WonderCow. 

Would you be surprised to find out there are produce items at the 99 Cent Store? Well there are! Pictured here are personal photos I took while browsing the isles. Can you believe these prices? 

Now, I know you may be thinking that there is no “Organic” label to reel you in, but let’s not assume this means these fruits and vegetables are not healthy for you at all. Organic simply means that the crops are not sprayed with pesticides to keep bugs and diseases from ruining them.

The Bad News

Many of the chemicals supposedly used on inorganically grown produce are actually prohibited by PFA (Prevention of Food Adulteration) Rules. Other guidelines include no tolerance limits for mineral oils and carbide gases- which are harmful to the nervous system. The Maximum Residual Limit (MRL) of pesticides are not allowed to exceed a certain amount provided by PFA Rules. 

Where you might freak out is the fact that any amount of pesticides is permitted on fruits and vegetables, especially if they can cause: cancer, liver, kidney, and lung damage, behavioral and dermatological problems, insomnia, and irritability…the list could go on of pesticides’ harmful effects. 

The Good News

There is a light at the end of this tunnel, however! Even inorganic foods (which are cheaper) or at least not Certified Organic foods can be quickly fixed with a little rinsing in the sink! To rid them of the majority of pesticides, either washing or peeling the food is most effective. Other obvious red flags to look out for are mold, fungus, or abnormalities like bruising or weirdly colored spots growing on the produce. 

If we take precautions with these 99 Cent Store fruits and vegetables, then they can absolutely be just as tasty as the “good” stuff from our favorite expensive grocery stores *cough cough* Whole Foods and Sprouts. I mean, those tomatoes look pretty juicy if you ask me! I also cracked open one of the avocados already– it was at peak ripeness! 
You may have thought there was no way around paying crazy high prices for healthy foods, but I am here to tell you that you can get fine quality for less. The fixings at 99 Cent Stores provide plenty of nutritional benefits we need in our diets- so remember, eating healthy doesn’t have to put a dent in our wallets! Try out your local 99 Cent Store’s fruits and vegetables for yourself (after giving them a good wash, of course).

I wanted to share my first experience trying to make tofu (key word: trying) so you guys can see that even as someone who loves all sorts of food, I do not know everything but am willing to learn everyday! Here’s what I mean by ‘tried’ making a tofu recipe…

So I ran to Wal-Mart really quick to grab some stir fry essentials: broccoli, cauliflower, zucchini, carrots, diced onions, rice, stir fry sauce  (yes, they actually have a sauce called stir fry), and of course, tofu. When I got back home, I drained the tofu and chopped up all the ingredients that required chopping, then started on the rice- one thing I can’t mess up too easily are pastas and rice so that’s a blessing. 

My first mistake was draining the tofu. Scratch that; my first mistake was not following a recipe from Pinterest as I should have when making a meal for the first time. 

I threw all the ingredients into a wok with the stir fry sauce and turned up the heat. As I stirred the concoction, I noticed the tofu start to crumble. Uh-oh. It was not looking the way I had seen tofu look in pictures of stir-fry meals. Oh well, I kept stirring because I was excited and it still smelled delicious- plus, being hungry means I’ll eat anything. The veggies and tofu came to a point that I thought was done, or maybe I was just tired of waiting any longer, and the rice was done as well. I mixed up the rice and stir fry ingredients but was disappointed to find that my tofu wasn’t in the nice cubes; it had mostly all crumbled. Obviously I gorged it down anyways, and the tofu tasted great! But I realized when I took my first bite of zucchini that it wasn’t zucchini at all…it was cucumber.

After these slight fails, I searched why tofu crumbles when cooking and found that draining out the liquid dries it out and makes it crumble (mistake #1). I also found that extra firm tofu is the better kind to get when making stir-fry (mistake #2). The zucchini thing was just downright embarrassing but hey, I learned from it! 

Here is some encouragement as you go about making your daily meals and honestly, the rest of life: mistakes are where we learn some of our best lessons. You have to try things and normally fail the first time around in order to learn from it. I mean come on, as passionate as I am about nutrition and health, I didn’t even know the difference between a zucchini and a cucumber. But I can’t let that stop me from trying new things, and you shouldn’t either!

You better bet your bottom dollar the next time I make stir fry, it will be fantastic (don’t worry, I’ll share pictures). Comment below silly mistakes you’ve made while cooking!