How to Use Less Garbage in Your Life

It is a well-known fact that the world is experiencing difficulties finding places and ways to dispose of the population’s garbage; we can view this dilemma as a way to better the world or better our way of life. This change is a way to engage our minds as well as challenge our day to day habitats. Let’s be honest, isn’t it exciting to push out of a comfort zone? This change can be a little or dramatic as you desire; follow these tips to create a more “natural” you. I have been participating in this challenge, I will star (*) the tips I have been using to give advice.

Look at the products you are buying


Sometimes it may be easier to purchase a small portion of what you need, but ultimately, it is not as effective as buying in bulk. Products in larger portions use less packaging and provide more for the cost. You will be disposing less, less frequently.

*Be conscious of products that are individually wrapped within the bulk packaging.



It seems all products have packaging now a day, but you can scout out products that are in less plastic or that have little to no packaging. Some products such as; water, grains, trailing mix, oats, nuts, fruits, or vegetables can be portioned into reusable containers for purchase.


Reusable bags/containers:

The perks of reusable bags and containers are plentiful; they are durable, they store nicely, they are cost efficient, and they rarely need to be disposed of. Colin Beavan, a blogger, suggests using the containers outside of just left overs and grocery store runs, he suggests bringing your own container to take out restaurants to reduce disposal in your household.

**I use the containers and bags at grocery store (Game Changer), but I am eager to take a container to a takeout joint. A fillable water bottle is very easy to throw into your daily routine.


 Purchase Used Products:  

When you buy a previously owned item you are directly recycling it. It is also a fraction of its original cost! Over time it might need repair, but usually repairs are cheaper, use less resources, and involve less waste than buying new.

**This is one of my favorite forms of recycling because it still involves shopping.  (: Remember refurbished items are a good option when searching for deals.

Use Less

Less Paper: 

In a world of technology this change may seem the easiest.  You can take notes on a computer, receive digital receipts, and read books on apps more so now than ever! This is a goal to work for; we can always improve this change.

Use what you have: 

This is where you can get creative; use up the tomatoes that will go bad soon or the box of noodles that have been in your cupboard for a long time. Over time you will throw out less and begin purchasing only what you need.

**This is a goal I have been working hard at. I always have to remind myself that cravings do not dictate my diet I do, and I have to eat my fruit before they go bad.


I hope you take up the challenge, if you need additional tasks or tips visit Yes Magazine’s blog, “42 Ways to Not Make Trash”.


Until Next Time….Reduce, Reuse,  Recycle… and Carry On,

Kari Rebman

How to Make the Best Fitness Playlist

fitness playlist image3We all love jamming out to our favorite songs while we work out. Every now and again comes that day when your music just is not matching your workout or motivating you to keep pushing on. When you work out frequently, it is easy for you to start to get bored of your usual songs playing over and over again. This is a clear sign that it is time for a change. Here are a few tips to freshen up your fitness playlist:

  • Start Strong

Make your first song one that will really pump you up for your workout. This can really help you kick off your workout and give you the energy to get started. A great first song can put you in the right mood for the gym.

  • Have Variety

Try to have a large pool of songs to listen too. This can keep your playlist interesting. A blend of different genres and artists can keep your engaged and entertained throughout your workout.

  • Find Your Rhythm


Choose to listen to songs that match the tempo of your workout. This means including songs for the warm-up, high-intensity, and cool-down aspects of your workout. This can help motivate you and keep you going in a great rhythm. Having your music and workout in sync can be very helpful and energizing.

  • Personalize

Pick songs that really speak to you. Songs that remind you of good times can help distract you from the difficulty of your workout. Also, knowing the lyrics can also give you something to focus on. Singing along in your head can help you keep your pace.

Having a fitness playlist (check this link for song ideas and more!) is a simple tool that can help improve your workout. Music is a great motivator when you need that extra burst of energy. Your playlist can be specific to you, and reflect how you feel and what you want to accomplish. When you get tired of your playlist try mixing it up with new songs. Remember that your playlist can be continuously changing just like you.


~All you can do is work to become a better you~

~Sadie Wrobel


Experiencing a Plant-Based Diet.

Plant based diet. image

This summer, I went to lunch with a friend, and in the first half of this lunch, she spent a good 20 minutes asking a million questions to the waiter about what contained the vegetarian and vegan options on the menu.

I was really surprised by this, because normally this girl is all for meat and cheese. She explained to me that recently she had decided to move to a plant based diet, cutting most dairy and all meat out of her diet.

So today, I thought that I would share her experience, and her reason for making such a drastic change to her diet.

On the surface it seems like her choice is very similar to strict veganism. On her plan, she doesn’t eat any red meat or poultry, but she does eat some seafood and some eggs. Many of her replacements in recipes that call for meat, she uses shrimp, which many vegans choose not to eat. In a very similar fashion to veganism, she does not eat dairy, so any milk, cream, cheese and occasionally some eggs.

When she first introduced her diet to me, she told me that within the first month she lost almost 20 pounds, which she said was very rewarding, because she noted that it was a very hard adjustment period, when she was previously someone who loved meat and dairy products. There are a lot of cravings for her old type of diet, which she admits wasn’t always the healthiest.

Now however almost 4 months into the transition, she is really liking her new diet! She is constantly sharing new meat and dairy free recipes with me, and she says that she has gotten the hang of cooking with new ingredients and things that she is not used to.

She makes a lot of stir fry with tons of veggies, sometimes some shrimp and some rice or ramen noodles. This, she claims is her go-to recipe, because it is something that is really easy to meal prep for, as she lives on campus and has limited access to a kitchen. It’s also a meal that can be very versatile, you can always add different veggies, and different seasonings, so it doesn’t seem like you’re always eating a dairy free, meat free meal.

She even is getting less cravings, although it has taken a while, and they still aren’t always gone. (I think I hear her crave pizza once a week, but she is working on finding a dairy free pizza recipe, so I’ll keep you updated).

Although she is loving her new diet, and it has worked for her, not only for weight loss, but also to find a much healthier lifestyle (in all aspects), she cautions that this diet is not for everyone. She began this diet after doing extensive research, and learning about how the things she wanted to cutout, effect your body when you eat them and when you don’t. She also did a lot of research into how she could transition from eating a mainstream meat and dairy diet to taking those out, while still getting all of the proper nutrition.

The best advice that she would have for anyone deciding if this diet is right for them is to figure out why you’re doing it, it’s easier to stick to it if you have a solid reason that ties you to the importance, and won’t allow you to give up.

As always, this is just one person’s experience, and it is always best to do your research and understand how your body might react. It is also always best to consult a nutritionist, dietitian, and doctor before making any diet changes.




Some sources she used when learning and researching:

“What the Health”-Netflix

How to Become Vegan- Steve Pavlina (book)

Morning Meditation

morning meditation image


Starting your day with a morning meditation is the perfect way to get yourself going. If you are experiencing a lot of stress or anxiety, then a short meditation in the morning may greatly improve how you feel throughout the day. Meditating in the morning can help influence how your day is going to go. Meditating has been found to have many health benefits. Meditating daily can help balance your emotions, boost your immunity, and increase your energy level. Those are just a few of the benefits of meditation, and the positive impacts of meditation can be different for everyone. The more regularly you meditate, the more benefits you will see.

One Medical provides tips on how to get started with a morning mediation. Here are five tips to help you through your meditation.

Dress Comfortably- One of the best parts of a morning meditation is that you can meditate in your pajamas. To stay warm, you may want to wear a sweatshirt or grab blanket.

Find a Quiet Place- If possible, find a place you can mediate in every morning. Make sure it is somewhere you will not be disturbed. You can make your space more comfortable with things like pillows and candles. The most important thing is that it is somewhere that you can sit comfortably.

Focus on Your Breath- Take deep breaths and feel your breath move through your body. You can also direct your attention to your third eye, the area just above the center of your eyebrows, and continue to breath in and out.

Relax Your Mind- Just let your thoughts come and go freely. Don’t focus too much on what comes into your mind. Let go of reactions to your thoughts.

Mediate Every Morning- It is important to keep practicing. Some mornings your meditation will be better than others, and that is okay. There might be mornings when you just want to sleep in, but try your best to still get to do your meditation. Remember the way you feel after your meditation, and overtime you will see the benefits of meditation.

There is no time like the present to start your morning meditation. All it takes is setting your alarm 10-15 minutes earlier to be able to do your meditation practice. Remember its important to try and stay in a rhythm and complete your morning meditation every day. If you think you need a little more guidance to be able to meditate there are many apps available to help you through a guided meditation that you may find helpful. There are also various videos to help assist you in your morning meditation as well. Try your morning meditation a few times to see what works best for you and stick with it. You will see all of the wonderful benefits of meditation in no time.

~All you can do is work to become a better you~

~Sadie Wrobel