Rosie’s Ramblings – Call of Duty

When you were a little kid and you went to the grocery store with your parents, there was a moment when all you could think about was wanting that candy bar. You begged and pleaded with your mom or dad to buy it for you. All you could think in that moment was how good that candy bar would taste and how bad you wanted it. But the reality is, you didn’t need that candy bar, it wasn’t inherent to your well-being; and your parent’s decision to get it for you or not wasn’t based off of your needs (although, it might have served their need for peace and quiet if you were throwing a tantrum!)

There is a drastic difference between WANTING something and NEEDING something. The things you need are required for life. Food, water, a roof over your head…these are our basic needs. However, there are some that may not be that obvious, things such as our psychological needs and self-actualization. For example, success, for some, is an absolute need. Without it, their life doesn’t have meaning or purpose. It’s the drive inside of you, and is different from person to person.

If you want something, you hope to acquire it, but are more likely to give up or change course if the road gets tough. When you need something, you must have it, and you will do anything in your power to attain it.

Needing something requires purposeful action for survival. You will jump through hoops to get it and work around the clock to make it happen. The waters will test you, but ultimately, you will come out on top.

Needing something is a part of your whole being. It’s your bread and butter. Without it, you are incomplete. The thing that makes you tick, that you desire, is what takes you where you want to go. It’s the constant struggle of needing to be more, even after attainment, that continues your growth. It’s achieving those peak experiences that gives your passion and purpose a name.

“The wolf climbing the mountain is hungrier than the wolf at the top of the mountain”

Committed to your success,
Rosie and The Fit Tribe Team

Fig & Watermelon Salad with Honey Vanilla Cashews

Hey Tribe! Looking for a delicious salad to try? Try this amazing #Chewsday recipe! For more healthy options, check out our online recipe guide —> http://fit-tribe.com/recipe-guide/

**Fig & Watermelon Salad with Honey Vanilla Cashews**

For the Honey Vanilla Cashews (makes 2 cups):
2 cups raw cashews (sprouted and dehydrated if you have the patience and time)
2 tablespoons raw honey
1 tablespoon melted ghee
½ teaspoon vanilla extract
¼ teaspoon kosher salt

Fig & Watermelon Salad with Honey Vanilla Cashews (serves 4):
6 tablespoons extra virgin olive oil
2 tablespoons lime juice
1 teaspoon Dijon-style mustard
Kosher salt
Freshly ground black pepper
8 cups mixed lettuce greens
8 black mission figs, halved
¼ small watermelon, deseeded, rind removed, and thinly sliced
2 servings Porkitos (start with 6 ounces prosciutto)
½ cup Honey Vanilla Cashews

Directions:
-First things first: Preheat the oven to 350°F so you can bake your sweet-and-savory nuts.
-Dump the cashews in a large bowl…
…and add in the honey, ghee, vanilla, and salt.
-Mix until well coated. If available, employ child labor.
-Spread the sticky nuts in a single layer on a parchment-lined baking sheet.
-Pop the tray in the oven for 6 minutes…
…and then stir the nuts around…
…before toasting them for another 6 minutes or until golden brown.
-Remove them from the oven to cool on the counter.
-In the meantime, bake the Porkitos if you haven’t already.
-The zesty lime salad dressing is a breeze to make: In a small bowl or measuring cup, whisk together the olive oil, lime juice, and mustard with a pinch of salt and some pepper.
-Dump the greens in a large bowl and toss with the vinaigrette.
-Divide half of the greens onto four plates and cut up the figs and watermelon.
-Place half of the fruit on top of the greens, before adding the rest of the greens. Top with the rest of the fruit, crunchy Porkitos, and Honey Vanilla Cashews.
-When I plate my salads, I like to layer dressed greens with the other components. That way, you get a taste of all the ingredients with each bite. The one exception? Crunchy ingredients (e.g. Porkitos, bacon bits, nuts, etc.), which go on top. I add ‘em last so they stay crispity-crunchity.

Is Kale Really Healthier than Spinach?

Throwing some leafy greens into your smoothie is a great way to trick your taste buds into getting added fiber and calcium — it purees so well with the sweeter ingredients that you can’t even taste it. I usually add whatever I have in the fridge — like baby spinach leaves or chopped kale — but does one offer bigger nutrition bang for your buck? Check out the chart below to see how these two veggies compare.

As you can see, they both offer the same amount of fiber and protein, but for fewer calories, spinach offers more folate, which is necessary for pregnant or nursing moms. Spinach is also higher in iron, which your body needs to carry oxygen from your lungs to the rest of your body. It offers more magnesium — a mineral that if you’re deficient in can lead to headaches, muscle cramps, and chronic fatigue. You’ll also appreciate the higher levels of manganese needed to keep your blood sugar levels and thyroid functions normal. And who couldn’t use a little extra potassium? This valuable mineral helps with bone growth and may reduce high blood pressure.

Kale does win for slightly more bone-strengthening calcium, as well as tons more immune-boosting vitamin A. It also offers half your RDI of vitamin C, which is also needed for a healthy immune system. Kale also offers a crazy amount of vitamin K, which is needed for blood clotting and bone health.

These two leafy greens definitely pack a nutritious punch for different reasons, so choose the one that’ll fill your vitamin and mineral needs. If you’re pregnant or have high blood pressure, spinach might be the one to reach for, and if you feel like you’re coming down with a cold, grab some kale. If you’re not sure, add both to your smoothie!

21 Ways to Wake Up Happier

If you’re not a morning person, waking up is a pure struggle that consists of the snooze button and a strong cup of coffee. For most of us, this daily routine gets us out the door, but it doesn’t necessarily make us any more excited to start the day.

An easy way to change this somber outlook, however, is by altering your actions. Because why shouldn’t you wake up in a good mood? We rounded up several ways to help you get that #MotivationMonday going every day.

1. Stretch your muscles as soon as you wake up: This gets the blood flowing throughout your body and you can even do the stretches under your covers. Once those endorphins are released, you’ll feel less stressed and view your day with a more positive attitude.

2. Don’t watch TV: If you’re easily upset over bad news, skip the morning programs. You can always record the show to watch later at night.

3. Play music: Whip up a feel-good playlist of all your favorite songs and press play as soon as you wake up to go about your daily routine.

4. Prepare for the next morning the night before: When you’re rushing to find your keys, wallet, cell phone, and work notes before you head to work, it will make you feel flustered and agitated. If you take 10 minutes to prepare everything the night before, however, you’ll wake up with fewer worries.

5. Play with your pet: An instant mood booster? Your furry best friend!

6. Clean your room at night: Waking up to a clean room is one of the best feelings in the world and you don’t have to worry about checking that off your to-do list.

7. Add some fresh flowers to your nightstand: Scientific studies have shown flowers will make a person happier, so keep some pretty arrangements where you can see them first thing in the morning.

8. Don’t hit snooze: Whatever you do, do not hit your snooze button! Science explains why, but basically you’ll wake up feeling groggier and more tired than if you had just woken up.

9. Keep the curtains or shades half closed: Come Fall and Winter, any sunlight you can get during the day is a plus. It’s a no-brainer that we feel our moods change with the weather and soaking up some rays is the easiest way to make you feel happier.

10. Go to bed an hour early: You probably won’t fall asleep right away, but letting your body know it’s time to wind down for the night will make you feel much more well-rested come morning. You might even find yourself waking up earlier and feeling more productive (like having time to eat breakfast)!

11. Skip social media: We’re all guilty of reaching for our phones first thing in the morning to check emails, Facebook, or Instagram, but not grabbing your phone in the mornings can be a cathartic experience. FOMO no more.

12. Wake up next to your significant other: While your SO might make you want to stay in bed forever and skip work altogether, waking up to your loved one is guaranteed to put a smile on your face.

13. Sleep on your back: Research shows this is the best sleeping position, so if you find yourself tossing and turning at night, try this position for an optimal good night’s rest.

14. Wake up 30 minutes earlier: Despite what you may think, the benefits of waking up earlier will have a huge effect on how the rest of your day goes.

15. Take a shower: There’s nothing a good shower can’t fix, especially with your favorite bath scents and oils.

16. Wear sunglasses before you leave the house: The sun makes you squint or frown, which can foster aggressive feelings and bring down your mood. So, wear your shades!

17. Drink coffee: Coffee plus sun equals instant feel-good vibes, so drink near a window or walk on the sunnier side of the street. Don’t forget to wear sunglasses.

18. Read a motivational quote: Whether you look to Disney or these amazing women, an inspirational quote can help kick-start your day.

19. Sleep naked: Sleeping naked has a whole host of benefits, but basically you’ll wake up feeling sexier and more rested, and you’ll lose that belly fat.

20. Don’t eat dinner right before bed: You’ll avoid that bloated feeling that keeps you up all night and get better sleep. More sleep equals happier you.

21. Set your alarm to a fun tune: Change up your alarm tone because life’s a lot better if you’re waking up to a song by Beyoncé.

How to Become a Morning Person

Make a resolution to stop hitting the snooze button! Stop being envious of your friend who wakes up naturally (how is that possible?), and try becoming a morning person yourself. Waking up early has its benefits: you get more sun exposure, you’ll always have time for breakfast or exercise, and you’ll deal with fewer crowds on your commute if you go to work earlier.

Sleep earlier. It’s hard to stop surfing the web late at night if you’re a night owl, but just keep in mind that everything you’re doing can wait until the next day. Make yourself go to bed earlier, and you’ll be able to wake up earlier the next day.

Wake up a little earlier every day. It might be hard to suddenly get up hours earlier, but if you set your alarm 10 minutes earlier every day, it’s going to be less of a shock to your body.

Eat a healthy breakfast. Energize yourself in the morning with a hearty and healthy breakfast. You’ll be less fatigued during the day and more cheerful in the mornings. If you’ve been living on just black coffee in the mornings, then is it any wonder that you’re a grump early in the day?

Work up a sweat. Doing a bit of exercise in the morning can rev you up for the day. You’ll feel better after your workout, and you’ll be able to attack your work with gusto throughout the day.

Keep the same sleep schedule all week. Don’t mess up your body clock by sleeping in on the weekends. Try to keep the same sleeping schedule you have on workdays to keep the momentum going. Imagine all the things you can do on a day off when you’re up a few hours earlier!

Relax before bed. Don’t watch TV or fiddle around with laptops or gadgets right before you go to bed, because they are shining light into your eyes and maybe even tricking your brain into thinking that it’s earlier than it really is.

Make sure the light around you is not too bright when it’s close to your bedtime. Try not to do anything too stimulating before bed, and instead focus on relaxing activities, like taking a bath or listening to soothing music.

Reward yourself. You’ll have an easier time of getting out of bed if there’s something to look forward to. Whether it’s an exciting chapter in a book or a show you’ve DVR-ed, reward yourself for getting up early. You deserve it!

Committed to your success,

The Fit Tribe Team