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themindfultechlab themindfultechlab

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The Mindful Tech Lab πŸ™  πŸ‘©β€βš•οΈ Nurse Practitioner πŸ‘¨β€πŸ’» Tech Developer Husband & wife entrepreneurs creating free wellness tools (appsπŸ“±+ botsπŸ€–) to help you live your best life!πŸ‘‡

Take responsibility for your own life πŸ™ŒπŸ™ #mondaymotivation
Powered by MotivateBot πŸ€– [found in Facebook @messenger πŸ“²] #themindfultechlab

Our grocery shopping πŸ›’ list for this weekπŸ₯“πŸ₯—
In our most recent Instagram story (πŸ‘†πŸ‘†) you all saw that we were grocery shopping for the week yesterday and we got a TON of questions about what was on our list!
πŸ‘‰ So by popular demand, here is what we picked up on grocery day:
πŸ”Έ #coffee beans
πŸ”Έ almond milk
πŸ”Έ almond butter
πŸ”Έ chia seeds
πŸ”Έ grass-fed Butter
πŸ”Έ grass-fed beef
πŸ”Έ organic chicken
πŸ”Έ organic eggs
πŸ”Έ eggs whites
πŸ”Έ nitrate-free + sugar-free bacon πŸ₯“
πŸ”Έ cauliflower rice
πŸ”Έ zucchini
πŸ”Έ sweet potatoes
πŸ”Έ frozen vegetables
πŸ”Έ leafy greens
πŸ”Έ avocados πŸ₯‘
It varies week by week but the above is our standard grocery list πŸ€— #themindfultechlab
As you can see eating healthy doesn’t have to be complicated, and nothing fancy, just real food πŸ€—πŸ₯¦πŸ₯’πŸ πŸ—πŸ³πŸ₯™

Cold brew with almond milk to start the week πŸ™ŒπŸ˜Š
Coffee has so many amazing health benefits, and helping to prevent type 2 diabetes has been found to be one of them.
If I’m not drinking coffee with butter and MCT oil then it will almost always be cold brew πŸ˜‹ #themindfultechlab #coffee

Brussels sprouts are an amazing health food πŸ‘Œ
Brussels are packed with fiber meaning they keep you full and also help to keep your regular, plus they are packed with antioxidants which act to fight off cellular damage in your body πŸ’ͺ Cell damage is what leads to everything from wrinkles to cancer, which is why we want to minimize this as much as possible.
Brussels sprouts are super versatile, some of our favorite ways to prepare them include:
πŸ”Έ steaming
πŸ”Έ baking at low heat (coat them with hot sauce before baking for extra kick πŸ‘)
πŸ”Έ shredding to make into a salad πŸ₯—
Check out our Instagram story to see how we are preparing Brussels sprouts tonight πŸ‘€πŸ‘€πŸ‘†πŸ‘† How do you like to prepare Brussels?? #themindfultechlab

Downward-Facing Dog πŸ§˜β€β™‚οΈ
This is one of our very favorite yoga poses πŸ™ŒThis pose provides balance for both the mind and body πŸ™ as it strengthens and lengthens both the upper and lower body at the same time.
Some of the benefits of Downward-Facing Dog include:
πŸ”Έ stretches the shoulders, calves, hamstrings, and back
πŸ”Έ strengthens the shoulders, arms, legs, and core
πŸ”Έenergizes the body
πŸ”Έ helps to calm the mind and relieve stress
If you are a beginnerπŸ‘‰
1. Start on all fours in table-top position, toes flexed down.
2. Keep your toes flexed down, lift your knees and push back your hips.
3. Keep arms straight and keep pushing back into your hips πŸ™ŒπŸ™

Sunday is a great day to reset and recharge for the week ahead. It’s a great day for reflection and setting goals for the week.
Type your goals below to motivate yourself and others. When you make your goals public it holds you accountable to achieve them πŸ™πŸ™Œ #themindfultechlab

Banana β€˜bread’ cookies 🍌🍌for an afternoon snack πŸ€—
I LOVE these cookies because they taste amazing and are actually good for you! I make these often to refuel on carbs πŸ’ͺ When we eat carbs we want to fuel up on real whole ingredients - rather than from a bunch of chemicals or highly processed additives πŸ‘
These cookies included:
πŸ”Έ 1 cup gluten-free oats
πŸ”Έ 2 bananas 🍌
πŸ”Έ 1-2 Tbsp almond butter
πŸ”Έ1/4 cup coconut flakes πŸ₯₯
Mix all ingredients together (add more or less to your liking). Scoop out with a spoon onto a baking sheet. Bake in the oven at 325 degrees for 10 minutes or until slightly soft.
Eat these cookies plain or add a few to a bowl and add almond milk (as seen in my Instagram story ☝️☝️).
Make these grain free and just take out the oats and add more coconut flakes and/or chia seeds πŸ‘ #themindfultechlab

Gluten-free pizza!! πŸ™ŒπŸ€—
Pizza means it’s a cheat day! - aka high carb day 😚Here we have πŸ‘‰Gluten-free, thin crust pizza after a tough workout πŸ˜‹πŸ•πŸ• yes please πŸ‘ŒπŸ‘ŒπŸ‘Œ
When you eat carbs or have a cheat meal, try to have it after a workout to ensure that most of those carbs will go to muscle rather than your fat stores πŸ’ͺ
Even when we have a splurge on pizza, we still want to feel good after! Meaning if gluten-free is available, we order it! We also go for thin crust pizza because too much dough just overwhelms the rest of the flavors πŸ‘
Gluten is highly inflammatory which is why we try to avoid gluten as much as possible. Some of the side effects of inflammation include bloating, puffiness, and weight gain.
I’ve had many patients cut out inflammatory foods and drop a ton of weight right away because the body stops holding onto all of that extra fluid πŸ’¦πŸ’¦πŸ’¦ #themindfultechlab

Taking our fitness outside πŸ’ͺ β˜€οΈβ˜€οΈ - along with the rest of the city of Santa Monica πŸ˜„
An outdoor workout is great for many things, including:
πŸ”Ή getting fresh air 🌴
πŸ”Ή boosting vitamin D production β˜€οΈ
πŸ”Ή boosting feel good hormones and decreasing stress πŸ™Œ
You don’t need a gym, find some local architecture that you can use for your fitness equipment, going up and down stairs is a great one πŸ’ͺ #themindfultechlab

Coffee has many health benefits β˜•οΈ
One of our favorite health benefits is that it may increase fat burning πŸ‘ŒπŸ’ͺπŸ’ͺ
Plus it may boost your workout performance πŸ‘‰ making your workout feel easier so you can workout harder πŸ™Œ
Try drinking a cup of coffee or fatty coffee 30-60 minutes before your next workout and see how you feel! We’ll let you know how we feel after our workout this morning too πŸ€— #themindfultechlab

Bosu ball squat jumps πŸ’ͺπŸ’¦ Using the Bosu ball elevates the squat jump to a new level!
An unstable surface challenges your body to a higher degree because it causes more of your muscles to activate and contract - also meaning higher calorie burn and greater strength gains πŸ’ͺ
Try doing 10 squat jumps and repeat 2-3x. This is a great exercise to strengthen your butt, hamstrings, and quads.
πŸ‘‰ This is a tough move! If you are a beginner try just doing squats in place, no jump, then progress to jump on stable surface, then try testing your balance πŸ‘Œ #themindfultechlab

Almond butter anyone πŸ‘€This is one of our very favorite healthy snacks πŸ˜‹
Almond butter is high in fat and also high in vitamins and nutrients, meaning its tastes good and is good for you!
Consuming enough fat is a dietary necessity because all of our organs, cells, and hormones rely on fat for optimal functioning.
πŸ‘‰Fun fat fact: Studies have shown that eating a serving of fat such as almond butter before meals also helps to keep you more full and prevents overeating πŸ‘πŸ‘ Often we’ll have a scoop of almond butter before a main meal or incorporate it into meals πŸ™Œ #almondbutter #themindfultechlab

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