Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts

Hi, I’m Jessica.

You may know me as the face behind Tech and Teachability, where I’ve shared teacher tech tips and classroom tools for years. But what you might not know is that my journey hasn’t just been about tech; it’s been about learning how to take care of myself while taking care of everyone else.

This is the real story behind the posts, the plans, and the projects and how I got here.

👩‍👧 Early Days: Single Mom at 18

I had my daughter, Carly, when I was just 18. I found out I was pregnant while working my first retail job in Alexandria, LA (after fainting on my first day 🙃). 

At the time, I thought my life was over. I was scared I’d be stuck in a dead-end town, with no future.

But life had other plans. I graduated in the top 10% of my high school class, had Carly in October 2000, and started college that same year while still pregnant.

🍜 Struggles & Small Wins

Life was messy: ramen dinners, moving apartments, surviving paycheck to paycheck. But I kept going.








I switched from nursing to general studies and earned my bachelor’s in 2005.
Got my teaching certificate in 2010.
Earned my master’s in Educational Technology and Leadership in 2013.

I taught everything from first grade to middle school, all while being a single mom. Carly and I really grew up together. But for a long time, my health and self-care were on the back burner.

🚗 The Big Move

In 2013, I moved us to Baton Rouge because I wanted Carly to have opportunities I didn’t. She was in middle school and not thrilled about leaving, but now, she’s grateful I made that leap.
Today, she’s 25, working on her own master’s degree. I couldn’t be prouder.

⚖️ Hitting My Breaking Point

By 2017, I had reached my highest weight ever: 165 lbs. I was uncomfortable in my own skin. Doctor visits came with blood pressure warnings and “we need to talk about your numbers.”

I tried every diet - Whole30, keto, low-carb, you name it - but nothing stuck.

Then the pandemic hit, and for the first time, I decided to focus on small, sustainable habits instead of extremes.

💪 The Shift

I started moving my body regularly. I started short home workouts, took walks, worked on stretching, anything that made me feel better.
I learned about nutrition and balance instead of chasing quick fixes.
I drank more water, made peace with my body, and gave myself permission to rest.

My weight came down, but more importantly, my energy, mood, and confidence came up.


And while I’ve had my ups and downs since then (because life happens), I’ve learned that wellness doesn’t have to be expensive or complicated. It can be simple, doable, and dare I say, even fun.

💕 Why It Matters

My family history includes breast cancer in my mom, grandmother, aunt, and cousin. I’ve personally had atypical ductal hyperplasia removed and now do yearly mammograms and MRI mammograms.

For me, taking care of my health isn’t optional. I want to be mobile, happy, and present at 80 — not just existing, but living.


🏡 Life Now

Life still throws curveballs: washing machines break, AC units leak, and my house is rarely perfectly organized. But I’ve learned that thriving isn’t about perfection; it’s about progress.

That’s why I share things like:

  • Tech tips that save time and sanity

  • Simple wellness routines that anyone can afford (think: walking, meal prep, breathing breaks, better sleep)

  • Real-life moments like Disney trips, foster pups, cookie baking, and messy grace in between

💬 Why I’m Sharing This

Because teachers (and moms, and humans in general) don’t need perfect plans or expensive systems; we need small resets that help us feel human again.

Tech helps us save time.
Wellness helps us make the most of it.
Put those together, and you’ve got a life that’s not just full but fulfilling.

My hope is that by sharing my story the messy parts and the meaningful ones plus the tools and habits that help me stay afloat, you’ll find something here that helps you, too.

👉 Stick around for practical tech hacks, wellness routines that don’t cost a fortune, and plenty of real-life moments along the way.

And I’d love to know: what’s one small thing that helps you feel more like yourself right now?

Read more »

Jessica

If you’re a teacher, you already know that exhaustion is part of the job. But here’s the truth: a lot of the “wellness advice” teachers hear isn’t actually helping. In fact, some of it is making you even more tired.

Let’s bust a few myths that need to be retired once and for all.

☕ Myth 1: More Coffee = More Energy

Coffee feels like the only thing keeping you upright some days. But after the 3rd (or 4th) cup, what happens? Jitters, crash, and even worse sleep at night.

Truth: Coffee is fine in moderation, but it’s not a substitute for hydration, protein, or rest. Try water first in the morning, pair your coffee with food, and cut off caffeine by early afternoon so you can actually fall asleep.


🍎 Myth 2: Skipping Lunch Saves Time

Raise your hand if you’ve “accidentally” skipped lunch because you were catching up on grading or answering emails. (🙋‍♀️ guilty.) But skipping meals makes your afternoon crash even harder.

Truth: A 10-minute lunch with real food (protein + carb + fat) will fuel you way better than powering through. Even a cheese stick + apple beats a granola bar at 3:30.


🕔 Myth 3: Staying Late Makes You a Good Teacher

It’s easy to think that being the last car in the parking lot proves your dedication. But staying late night after night doesn’t make you a better teacher; it just makes you an exhausted one.

Truth: Boundaries are self-care. Leave when your contract says you can. The work will always be there tomorrow.


😴 Myth 4: You Can Catch Up on Sleep Over the Weekend

Bad news: your body doesn’t work that way. Staying up late all week and trying to “bank sleep” on Saturday just makes you groggier.

Truth: Aim for consistent sleep + wake times, even on weekends. Pair it with a simple bedtime routine (phone down, brain dump, Calm peptides if you need help winding down) and you’ll feel better all week long.


💻 Myth 5: You Don’t Have Time for Wellness

Between lesson plans, grading, meetings, and family, wellness feels impossible. But waiting until you “have time” means it will never happen.

Truth: You don’t need an hour at the gym or a spa day to reset. Wellness can be:

  • A 2-minute stretch at your desk

  • Drinking water before coffee

  • Taking a quick walk during planning

  • Saying “no” without apologizing

Small resets add up and they actually stick.



✨ Final Thoughts

Teachers don’t need more pressure or more myths about what wellness should look like. You need realistic, sustainable routines that support your energy, focus, and sleep.

Start by retiring these myths and trying one small shift this week. Your future self (and your students) will thank you.

👉 Want more simple resets? Subscribe to my Sunday Reset Newsletter for weekly teacher wellness + tech tips.

Read more »

Jessica

If you’re a teacher, you know “teacher tired” is a very specific kind of exhaustion. By 8 PM you’re done. By 10 PM you’re wide awake, replaying parent emails, lesson plans, and that one copier jam that ruined your morning.

It’s called teacher insomnia. Tired all day, wired at night. And it makes back-to-school season even harder.

The good news? You don’t need a 90-minute wind-down routine to finally get some sleep. A few simple habits can make a huge difference in how quickly you fall asleep (and how well you stay asleep).

Here’s the bedtime reset routine that actually works. It's been tested and approved by a former teacher who used to live on 4-5 hours of sleep (lol, me).


📵 Step 1: Put the Phone Down

This one’s simple but brutal: 30 minutes before bed, put your phone down.
No scrolling, no “just one more reel,” no late-night emails.
If you’re tempted, leave it charging across the room. Out of sight, out of mind.



📝 Step 2: Brain Dump with Voice Notes or Journal

Most of the time, it’s not our body that’s awake — it’s our brain.
Try this:

  • Voice notes: “Hey Siri/Hey Google, record a voice memo” → say all the thoughts swirling in your head.

  • Journal: Write down tomorrow’s to-do list, that parent email reply, or the random reminder you’re afraid you’ll forget.

Clearing your head = less midnight overthinking.


💧 Step 3: Calm Peptides (My Secret Weapon) or Drink a Calming Tea

Here’s where my wellness routine comes in. I take Calm peptides about 30 minutes before bed.
They help me shift out of “teacher brain” mode and into “rest” mode.
For me, it’s been the difference between staring at the ceiling replaying emails… and actually falling asleep.


🧘 Step 4: Quick Stretch or Journal Prompt

Spend 2–3 minutes stretching, or write one line in your journal:

  • “One thing I did well today”

  • “One thing I’ll let go of tonight”
    This little reset tells your body and brain: the day is done.


💤 Step 5: Lights Out = Real Sleep

Finally, give yourself permission to go to sleep. Not scroll. Not grade. Not “catch up.” Just sleep.

Because honestly? Rest is productive.

✨ Final Thoughts

Teacher tired is real. So is teacher insomnia. But with a few small shifts like putting your phone down, brain dumping your thoughts, sipping Calm peptides, and stretching, you can build a bedtime reset routine that actually works.

Try one step tonight and notice the difference. Small changes = better sleep = a stronger human tomorrow.

Read more »

Jessica

Meal prep that’s flexible, flavorful, and Friday-night-friendly.

If you’ve been around here a while, you know I love a good One Grocery Bag, Five Meals plan. It’s my go-to method for saving time, money, and mental energy, especially during the back-to-school chaos.

This week’s edition: Pulled Pork.

With just one batch of slow-cooked shredded pork, you’ll have the base for four healthy-ish dinners, plus one easy “don’t think about it” frozen meal to round out the week.

🥩 What You’ll Need

Start with 3 - 4 lbs of pork shoulder or pork butt. Season it simply with:

  • Salt + pepper

  • Garlic powder + onion powder

  • Smoked paprika

  • A splash of broth or apple cider vinegar

Cook it low and slow (Instant Pot or Crockpot both work!), then shred it up and divide into 4–5 portions (~3–4 oz each) depending on your household size.

🍽 The Meal Plan

1. BBQ Pulled Pork Sandwiches

Toast a bun or sourdough slice, pile on the pork, and top with coleslaw or pickled onions.
Healthy swap: Skip the bun and use sweet potato rounds or serve in a bowl.

2. Pulled Pork Tacos

Serve in corn tortillas with cabbage slaw, avocado, and salsa.
Healthy swap: Use large romaine or butter lettuce leaves instead of tortillas.

3. Pulled Pork Veggie + Rice Bowls

Layer roasted veggies, shredded pork, and brown or cauliflower rice.
Drizzle with tahini, lime vinaigrette, or coconut aminos.

4. Pulled Pork Quesadillas

Sandwich pulled pork and compliant cheese (if tolerated) or hummus between two tortillas and toast until golden.
Healthy swap: Use a gluten-free tortilla or make into a pulled pork veggie skillet.

5. Friday Night = Frozen Chicken Nuggets + Instant Mashed Potatoes

Because you deserve a break. And let’s be honest — no one is cooking a full meal on a Friday.


🥗 Sides & Lunch Tips

Each dinner idea includes optional side pairings (think: air fryer sweet potatoes, slaw mix, simple salads, or pre-steamed veggies). You can also repurpose leftover pork into:

  • Lettuce wraps for lunch

  • A quick stir-fry

  • Scrambled with eggs and spinach for breakfast-for-dinner

✅ Why It Works

  • Budget-friendly: One protein = multiple meals

  • Time-saving: Cook once, eat all week

  • Customizable: You can make this as “clean” or comfort-food-style as you like

  • Flexible: Works whether you're carb cycling or just trying to get dinner on the table


Grab it HERE

✨ Real Life Tip:

If you’re following something like Belle Vitale Plan A, sub the pork shoulder with a lean pork loin roast and cook it the same way for a lighter option. It’s just as shreddable and better for your macros.

Read more »

Jessica

It’s back-to-school season, which means your brain is juggling lesson plans, classroom setup, and 87 emails—and that’s before lunch.

If you’re a teacher (or just a tired human) who wants to eat something other than Goldfish and cold coffee next week, I’ve got you covered.

This One Grocery Bag, Five Meals plan is designed for real-life energy levels. It’s healthy-ish, budget-friendly, kid-approved, and best of all… it’s actually doable.

What’s Inside the Plan

  • 5 easy dinners made from ~15 ingredients

  • Dump-and-go recipes (think slow cooker, sheet pan, and skillet)

  • Leftovers that can double as lunch

  • A printable grocery list

  • A quick meal prep guide to set you up on Sunday

The Weekly Dinner Lineup

Monday - Sheet Pan Sausage + Veggies
Chop it, toss it, roast it. Dinner is ready in under 30 minutes, and leftovers are perfect for wraps or bowls.


Tuesday - Turkey Taco Skillet
Ground turkey, black beans, and salsa come together in one pan. Serve with rice or tortillas—done!

Wednesday - Slow Cooker Salsa Chicken Bowls
Toss everything into your slow cooker before work. Come home to juicy shredded chicken ready for bowls, wraps, or salads.


Thursday - Leftover Remix Night
Use what’s left to build wraps, taco salads, nachos, or a taco pasta skillet. Zero brainpower required.

Friday - Frozen Pizza Night
The plan ends with a well-deserved break. Pair with a salad (if you feel like it) or just eat the pizza. Cold leftovers make a great lunch.


One Grocery Bag Shopping List

You’ll need just a handful of basics to make it all work. Think:

  • Chicken breasts

  • Ground turkey

  • Sausage

  • Black beans

  • Bell pepper, zucchini, carrots, onion

  • Salsa, taco seasoning, diced tomatoes

  • Rice, tortillas, frozen pizza

  • Shredded cheese + your favorite dressing

Click here to download the full grocery list + printable PDF

Optional: 30-Minute Sunday Prep

If you want to make weeknights even easier, the plan includes a quick prep guide. Chop your veggies, pre-cook your protein, and portion a few ingredients ahead. Future you will be grateful.

Real Talk

This plan isn’t fancy. It’s not Pinterest-perfect.
But it’s realistic, nourishing, and sanity-saving—which makes it perfect for the first week back to school.

Whether you’re headed back to the classroom or just need dinner on the table without stress, this plan is here to help you start the school year feeling a little more together.

Ready to simplify your week?
Grab your copy of the plan, grocery list, and prep guide below!



Read more »

Jessica

Spoiler: You don’t have to rely on a 3rd cup of coffee to feel human by lunchtime.

When I was teaching full-time, I didn’t know what peptides were. I just knew I was tired — like, bone-deep tired. Every. Single. Day.

Back then, I thought exhaustion was just part of being a teacher. The stress, the bloating, the brain fog — I assumed it was normal.

Now that I’ve left the classroom and started focusing on my health, I’ve discovered something that would’ve changed everything: natural peptides.

🧠 First of All, What Are Peptides?

Peptides are short chains of amino acids — basically, tiny building blocks your body already uses to support things like:

  • Energy

  • Focus

  • Sleep

  • Digestion

  • Inflammation control

The peptides I use now (from MAKE Wellness) are all-natural, made from real ingredients, and come in powder packets I mix into water — kind of like a hydration drink, but way more targeted. Some of them also come in capsule form. 


☕ What I Used to Do: The Coffee Spiral

Raise your hand if this sounds familiar:

  • Wake up tired

  • Drink a huge coffee

  • Teach 5 hours straight

  • Hit a wall at 1:00

  • Reach for more caffeine

  • Crash by 5:00

  • Still can’t sleep

Coffee worked temporarily, but I was jittery, bloated, and totally drained by the time I got home. And I was still exhausted the next morning.


💧 What I Do Now: Peptides for Energy, Focus, Bloat Support & Calm

Swapping out my third (okayyyy… sometimes fourth) cup of coffee for natural peptides was a game-changer. I still get the energy and focus I need, but with none of the crash, jitters, or anxiety spiral that used to come with it. Here’s what I use now, and what it’s helped me reclaim:

⚡ 1. Energized – Clean, Sustained Energy

This powdered peptide gives me a gentle energy boost (yes, it has a little caffeine) without the spikes or crashes. I sip it mid-morning — usually when I start diving into curriculum writing or back-to-back Zoom calls. It sharpens my focus without making me feel anxious or wired.

🧠 Bonus: I take it with Focused (capsule) for even more mental clarity when I really need to dial in.

🔥 2. Lean + Fit + Hydrated – Bloat Relief, Recovery & Daily Support

Every morning, I mix Fit (for muscle recovery) and Hydrated (for electrolytes + bloat support) together in water. They taste great combined and keep me feeling clear and balanced all day.

Alongside that, I take Lean (2 capsules) which supports metabolism, reduces bloating, and curbs my appetite — naturally, without stimulants.

Together, these have helped me feel lighter, stronger, and way less sluggish by midday. 

😴 3. Calm – Nighttime Wind-Down

This is the powder I pour right onto my tongue every evening before bed. Calm helps me actually relax after a full day of screens and task-switching. I stop scrolling 30 minutes before bed, take Calm, and let myself wind down.

I sleep deeper, wake up earlier, and don’t feel like I’m dragging through the first part of the day anymore.

🙋‍♀️ What I Wish I Knew Back Then

If I could go back and tell my teacher-self anything, it would be this:

“You’re not lazy. You’re not bad at routines. You’re not a bad teacher because you can’t get everything done in your school day. You’re just exhausted, and your body needs real support, not just more caffeine.”

These natural peptides have helped me feel more like myself again — not because they’re magic, but because they support the parts of me that were constantly running on fumes.


🎁 Want to Try My Routine?

I’ve put together a quick guide that shares:

  • My exact peptide routine (when I take what, and why)

  • How I pair it with meal prep, walking, and hydration

  • Links to check out the science and ingredients behind MAKE Wellness peptides

📥 Want it? Grab it here.

💬 Final Thoughts

Whether you’re in the classroom, at home writing curriculum, or just trying to feel better during the workday — you deserve support that works with your body.

I’m not anti-coffee (I mean, have you met me?);. I’m just pro-options. 

And these peptides? They gave me mine back.



Read more »

Jessica

from a former teacher who really wishes she had this sooner

If you’ve ever taught all day in high-waisted pants, scarfed down a “lunch” standing over your desk, and ended the day feeling like a bloated balloon, just know: SAME BESTIE.

As a former classroom teacher, my days were go-go-go from 6:00 AM to 5:00 PM (and sometimes beyond), and I never had time to slow down — let alone take care of my gut health, hydration, or inflammation.

Now that I’m out of the classroom and writing curriculum and educating teachers full-time, I’ve found a routine that works for my body instead of against it. I call it my Anti-Bloat Stack, and I truly wish I’d had it when I was still teaching.

So What’s in My Anti-Bloat Stack?

These are the natural peptides I take daily from MAKE Wellness that help me manage bloat, energy, and focus — without stimulants, sugar crashes, or artificial junk.

1. Lean (Capsule - 2 in the morning)

Lean is a metabolism-supporting, anti-inflammatory blend that helps with:

  • Reducing bloating

  • Supporting digestion

  • Managing cravings throughout the day

Honestly, I used to think my 3 PM slump was just exhaustion — but a lot of it was gut-related discomfort.

2. Fit + Hydrated (Powder - mixed with water each morning)

These two are my dynamic duo:

  • Fit helps with muscle recovery and building lean strength, especially after workouts

  • Hydrated has electrolytes to beat bloat and keep me energized without relying on coffee or soda

I mix them together in my Owala first thing in the morning and sip while I move my body.

3. Focused (Capsule - once daily) + Energized (Powder - mixed with water)

While not technically “anti-bloat,” this combo's a secret weapon for mental clarity and improved energy - because when I’m clear-headed and renewed, I make better choices (and don’t go reaching for processed snacks and more coffee just to “wake up”).



My Daily Routine (Now vs. Teaching Days)

Then (in the classroom):

  • Coffee #1 before sunrise

  • Rushed breakfast

  • Coffee #2 mid-morning

  • No water bottle in sight

  • Holding my pee until 3 PM

  • Bloated, foggy, and exhausted by 6 PM

Now (working from home or my on campus office):

  • 💧 Lean + Fit + Hydrated with water after my morning workout

  • 🍳 Balanced breakfast I actually sit down to eat

  • 🧠 Focused capsule and Energized with water when I start deep work or Zoom meetings

  • 💦 Refill my water 2-3 times a day - thanks, Owala

  • 🧘 Calm peptide before bed = less scrolling, better sleep

Where to Start (and Why It Matters)

I’m not a doctor - but I am someone who tried everything from caffeine overload to elimination diets. What I’ve found with peptides is that they’re:

  • Natural

  • Actually effective

  • Easy to build into your routine

  • Affordable when you compare to energy drinks, extra snacks, or coffee shop runs

And most importantly: I feel good.
Less bloat, more energy, more focus = a better version of me showing up every day.

Read more »

Jessica

Tired of starting every school year already burned out?

Same. That’s why I created the Summer Reset Challenge — a free 7-day plan for teachers who want to feel better before back-to-school chaos hits.

What It Is:

The Summer Reset Challenge is:
✅ 7 small daily actions
✅ A flexible, low-pressure routine builder
✅ Designed with real teachers (and real life) in mind

Whether you’re looking to start meal prepping, hoping to start a wellness/health journey, or just trying to not feel like a swamp by 3 PM, this is for you.

What We’ll Focus On:

  1. Hydration with intention (I use Hydrated + Fit peptides)
  2. Quick wins for meal prep (hello, freezer stash + one protein, two meals)
  3. Easy movement (walks, stretches, walking pad)
  4. Using tech that saves time (Google Keep, Forest)
  5. Rest and routines that reset your nervous system

When It Starts:

Challenge kicks off: July 28

You’ll get:
  • A free printable tracker
  • Daily tips in your inbox or IG
  • Optional bonus week if you’re feeling it
  • Encouragement + check-ins from me (not a bot, promise)

Want to Join?

It’s free. It’s realistic. And it’s all yours.
Because taking care of YOU isn’t a luxury — it’s a strategy.
Read more »

Jessica

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