by Nadya Logan | Aug 18, 2015 | Lifestyle+Culture
This ensemble includes a white blazer, teal flowy tank top, ripped jeans, a red clutch, and red heels. It should be noted that this outfit can be assembled together using pieces similar to the ones pictured—and some pieces colors can be changed. For example, the white blazer can be traded for a black one and the teal top can be switched with a white one. Not a fan or ripped jeans? Wear the denim jeans with no rips or tears!
“A Splash of Red” is a reference to the clutch and heels, to items that help dress up the ripped jeans. Red is a color of power and sophistication, and the red from the clutch and heels do exactly that.
Recreate this look, and tag us @knowyourstrong or #STRONGSheRocks
by Nadya Logan | Aug 18, 2015 | Lifestyle+Culture
The holidays are nearing soon, and if you have a big family like mine, then you probably started saving for gifts in January. For those of you have not, and are interested in doing so, here’s a way to begin budgeting your funds.
According to Mint, a financial management company powered by Intuit, the 50/20/30 rule “can help twenty-somethings sort out the complicated world of personal financeâ€. Meaning that not only can this budgeting guideline be useful during the time leading up to the holidays, but it can be used during all times of the year.
As reported by the chart, 50% of your income should go to anything you’d classify as an “absolute necessity of lifeâ€. This can include, but is not limited to: Rent, Transportation, Groceries, and Utilities. If you would be homeless if you didn’t pay for it, then more than likely, you should be investing 50% or less of your income on it.
The company also advises that you put 20% of your income into your financial priorities. For instance, if you’re 24-years old, you understand that retirement is something that you will need in about 30-40 years from today and you may have student loans to pay back—which is why putting 20% (or more) of your money into any financial obligations that you are taking care of now (and possibly in the future) would be the responsible thing to do. This way, if our economy tanks, and the government runs out of money to fund social security, you will be able to take care of yourself.
As stated on the website, 30% of your income should go to “voluntary obligations that enhance your lifestyleâ€. Things that can be considered a voluntary obligation could be eating out, a gym membership, shopping, or your cell phone/internet/cable plan. But although all of these things are considered a luxury, most people cannot function successfully in our society without having a good cell phone plan or eating out every once in a while, whether for business purposes or personal pleasure.
And as I stated in the beginning of this article, the holidays are coming up soon. So you can mark your mother’s STRONG Box yearlong subscription into your voluntary-obligation category.
If you want more information on the 50/20/30 rule, you find it at https://www.mint.com/budgeting-3/the-minimalist-guide-to-budgeting-in-your-20s
by Nadya Logan | Jul 18, 2015 | Lifestyle+Culture
In celebration of July being National Blueberry Month, I will be writing one article a week for the fabulous month! This week I am going to help you plan an entire meal filled with blueberries. From the appetizer to the dessert, there won’t be a piece of your meal that will not include the delicious fruit.
Drink—Blueberry Lemonade (4-6 servings)
Ingredients:
- 3/4 cup of fresh lemon juice
- 3/4 cup of sugar
- 1 cup of fresh blueberries
- 1 cup of hot water
- 3 cups of cold water
- Ice
Directions:
- In a blender, blend together the lemon juice, sugar, blueberries, and hot water until the berries are pureed and the sugar is dissolved. Pour into pitcher.
- Add cold water.
- Chill for at least an hour.
- Serve over ice.
Appetizer—Fresh Fruit Salad (10 servings)
Ingredients:
- 1/3 cup of fresh orange juice
- 1 small cantaloupe, cut into chunks
- 2 cups of fresh strawberries, sliced
- 2 cups of green seedless grapes, halved
- 2 bananas, sliced
Directions:
- Combine the fruit in a large bowl.
- Pour the juice over the fruit.
- Toss the mixture to coat the fruit with juice.
- Cover and refrigerate for 4 hours
- Then serve.
Main Course—Grilled Chicken House Salad with Blueberry Balsamic Vinaigrette (2 servings)
Salad Ingredients:
- 4 ounces of croutons
- 2/4 cup of cucumbers, chopped
- 2/4 cup of carrots, chopped
- 1 cup of grilled chicken, diced
- 4 cups of iceberg lettuce, chopped
Vinaigrette Ingredients:
- 2 tablespoons of lemon juice
- 4 tablespoons of honey
- ½ cup of balsamic vinegar
- 1 cup of olive oil
- 2 cups of fresh blueberries, mashed
- A pinch of salt and pepper
Directions:
- Mix all of the ingredients together in a bowl.
- Add vinaigrette on salad as desired.
- Enjoy!
Dessert—Blueberry Muffins (12 servings)
Ingredients:
- ½ teaspoons of kosher salt
- 2 teaspoons of baking powder
- 2 tablespoons of turbinado sugar (optional)
- ½ cup of milk
- ½ cup of unsalted butter, melted and cooled
- ¾ cup of granulated sugar
- 1 ½ cups of blueberries
- 2 cups of all-purpose flour, spooned and leveled
- 2 large eggs
Directions:
- Preheat oven to 375° F.
- Line 12 muffins cups with paper liners (or coat the cups with nonstick cooking spray).
- In a large bowl, whisk together the flour, baking powder, and salt.
- In a medium bowl, mix granulated sugar, butter, milk, and eggs. Then add the mixture of flour, baking powder, and salt into the second bowl. Carefully, fold in the blueberries.
- Divide the batter among the 12 muffin cups as evenly as possible. Then sprinkle the turbinado sugar on top of the batter.
- Bake for 20 to 25 minutes (or until a toothpick comes out of the center of the muffin clean).
- Let it cool in the pan for 5 minutes, and then serve.
Be sure to comment below to share your blueberry recipes or to let us know how you liked our suggestions!
Nadya
by Torrie Oglesby | Jul 14, 2015 | Lifestyle+Culture
- The Oh She Glows Cookbook by Angela Liddon
Oh She Glows is a colorful vegetarian cookbook. Now, before you stop reading, let’s admit that even if you are not a vegetarian, we all could use a little more veggie servings a day. One reason why I like Angela’s cookbook is because she shows us new and innovative ways to weave vegetables and fruits into our meals. My favorites from her cookbook are the out-the-door chia power doughnuts and roasted beet salad with hazelnuts, thyme &balsamic reduction. You can purchase this cookbook for about $25.00.
- Joyous Health by Joy McCarthy
Joyous Health is amazing because not only is it a cookbook but it’s also a, as the title suggest, health book! Throughout the book, there’s healthy, wholesome recipes, Joyous Health Tips, and she even talks about mental health and having positive thoughts. She teaches us healthy ways to combat stress and to fight trigger eating. My absolute favorite part about the book is when she teaches us the importance of detoxing and gives us drink detox recipes. This one will run you for around $20.00
- The Real Girls Kitchen by Haylie Duff
Now this cookbook is for my real girls out there who love to eat real, delicious, and meaty foods. Haylie is excellent at having the perfect balance between healthy and yummy mixed with new recipes and old recipes that are just too good to chuck! My favorite from her recipes is the Haricot Vert Salad. I took it to a potluck once and everyone loved it! Also, her sweet and spicy butternut squash is remarkable. The real Girls Kitchen will cost you around $19.00.
by Nadya Logan | Jul 6, 2015 | Lifestyle+Culture
July is National Blueberry Month in the United States. One cup of fresh blueberries contains 84 calories, 0.49 grams of fat, 0 grams of cholesterol, 21 grams of carbohydrates 3.6 grams of dietary fiber, 1.1 grams of protein, and meets 14% of daily requirements. In honor of the eccentric holiday and healthy fruit I am going to give ten reasons to incorporate the blue fruit more in your life—or at least when it’s in season.
- Blueberries are full of nutrients.
Iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper, folate, vitamin A, vitamin E, vitamin C, vitamin B6, and more nutirents important for your diet.
- Blueberries can help maintain brain function and improve memory.
In 2012, the ANA (American Neurological Association) published a study that was conducted for six years that shows blueberries can delay cognitive aging for up to 2.5 years.
- Bye, Bye, UTIs!
The compounds contained in blueberries prevent bacteria from attaching to bladder walls, including urinary-tract infections.
- Milk isn’t the only substance that can build strong bones.
Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K—all of which contribute to the growth and maintenance of the bone’s structure and strength.
- Blueberries can put a stop to cancer.
The powerful antioxidants in blueberries help protect cells against cancer-causing free radicals. Blueberries also help to prevent the growth of tumor cells.
- Blueberries promote a healthy digestive system.
Blueberries contain fiber, which is how blueberries help to prevent constipation and assist with digestive regularity.
- Blueberries make you feel full longer.
One of the reasons that dietary fiber is recognized as an important factor in weight loss and weight management is because fiber increases satiety, reducing your appetite. The fiber that you digest consuming blueberries does all of that while lowering your overall calorie intake.
- Blueberries can be heart healthy too!
Fiber, potassium, folate, vitamin C, vitamin B6, and other phytonutrient content supports heart health, and can be found in blueberries. The fiber found in blueberries can also help to lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
- Blueberries can turn the negatives to positives.
Studies have proven that blueberries have “anti-diabetic” effects because it helps to improve insulin sensitivity and lower blood sugar levels.
- Don’t look like a blueberry!
The vitamin C found in blueberries works as a nutrient in our bodies to help prevent damage to our skin caused by the sun, pollution, and smoke. The vitamin C also promotes collagen’s ability to smooth wrinkles and improve the overall texture of your skin!
xoxo,
Nadya
by Torrie Oglesby | Jul 6, 2015 | Lifestyle+Culture
Recently I was feeling like I needed a good stretch—mentally, physically and spiritually. When I get this urge, I decide to try something new! This could be cooking a new recipe, reading a new book or experiencing a new workout! I’ve always done Yoga in the comfort of my own home by using YouTube as my yoga teacher, so when the opportunity presented itself to go to a local yoga studio and join in on a class I was ecstatic! However, I was also a tad bit fearful of doing yoga in front of real people who were probably really good at yoga. I decided to let the fear fuel me and pull me in the right direction by going to the class anyways. I’m so glad I didn’t because it ended up being a great experience and opportunity to be challenged! Yoga is a mental, physical, and spiritual exercise that originated in India. It includes breath control, simple meditation, and body movements that help your overall health and allows you to relax. Thankfully, I attended a yoga studio that didn’t push any certain kind of beliefs on me, but just allowed me to enter the studio and practice yoga with no restraints. I got the mental, physical and spiritual stretch that I was looking for and wanted to share with you guys how yoga helped me to stretch out in every area.
- Mentally- Mentally the yoga class allowed me to become focused and present. With the teacher guiding us through each move and the calming music that was playing, I was allowed to be aware of the now and push all other thoughts and concerns out of my mind for the hour class. It also allowed me to not rush to the next position or pose but rather to be still until it was time to move.
- Physically- Physically the yoga pushed me more than I was expecting! I was dripping sweat, my flexibility was being pushed and worked on, and I also learned what it meant to listen to your body and let my body sink into whatever position we were working on.
- Spiritually- Spiritually, the yoga class allowed me to be still and listen and converse with my Heavenly Father. I truly believe, no matter what religion you are, we all could use a little help in this area of listening and talking to our creator! At the end of the class the teacher had us all lay on our mats for about 5 minutes in silence and encouraged us to just listen to our spirits and our bodies. I took that opportunity to talk to Jesus and pray and listen. It was marvelous.
I hope you all are encouraged and go out there this week and find something new to do regarding your exercise regimen. I highly suggest putting yoga into your exercise regimen because it truly is a powerful way of being aware of all 3 parts of our bodies-body, spirit and soul!
With love and big smiles,
torrie.
![STRONG, Inc. [Simple Transitions Render Opportunity Necessary For Growth]](https://www.knowyourstrong.org/wp-content/uploads/2023/04/NewLogo.png)
Recent Comments