Finding my HAPPY...and how you can too

It's no secret that I am the happiest that I have been in quite some time. Heck, I even changed my Instagram name to happywholeeats.RD because I want everyone to experience the peace, joy, and overall happiness I've felt. I am so thankful to God for this and for His direction and wisdom in this crazy ride called life! I hope this post helps someone out there find their own happy too, and know that I am always here to help!

I don't think people realize how important the foods we eat are, not only to our health but our overall quality of life. This post is about just that. How I've found my happy through the foods I'm eating and choosing, and hopefully, how you can too.

It’s been 1 month since I have gone 100% gluten free. If you’ve been following me for a while, you know that my history with eating gluten free has been rocky. And if you just started following along, let me recap you so you are all caught up. It’s storytime, ladies and gentleman!

Back in 2012, I was diagnosed with a severe gluten intolerance after months of bloating, basically looking pregnant, and uncontrollable gas that kept me home most nights instead of out with friends because...embarrassing! Cutting out gluten eased these symptoms almost immediately, and I was grateful to finally find a way of eating that worked and didn't' send me running to the bathroom after each meal like I had done since I was a little girl.

All was fine and well until I started dating my then boyfriend, now hubby, Vasken. I didn’t want to be a high maintenance eater (even though he NEVER made me feel that way and even researched restaurants for gluten free options while planning our dates!) so I decided to slowly start incorporating gluten back into my diet. My stomach issues came back, but I wanted to ignore them, because I had missed all my gluten-containing foods SO much. I lived for bread baskets at restaurants, Panera cookies, and of course, my beloved Wetzel Preztel cinnamon bitz. I kept going back to my gluten free diet when I started feeling sick again, then hated the deprivation and went right back to binging on all of my favorite gluten-containing foods. It was years of this on again, off again routine with me, and I hated the inconsistency and the stomach issues that it was causing. I also wanted to be “free” with my food choices, but now I realized I was wanting this freedom as a way to binge on all of my favorite foods when times got tough, and at the expense of causing severe digestive distress, as well as brain fog, allergy symptoms, dark circles under my eyes, and constant anxiety. This went on for years and years, and the frustration with my health, stomach issues, and binging grew.

During pregnancy, I was also able to eat pretty much whatever I wanted, which I have heard happens with pregnant women and food sensitivities. Your body is so focused on the BABY, so those types of things take a backseat. And once Emma was born, with breastfeeding hunger and the craziness of life with a newborn, I didn’t really worry about what was going into my mouth. But I hated the fact that I had to cut some nursing sessions short because of my urgent need to use the restroom, or that I couldn't console Emma when she woke up because I was yet again, in the bathroom.

On top of that, going back to work was so hard on me, that I basically binged my way through work days on Oreos, crackers, and chips. This added to my stomach issues, stress, anxiety, and my waistline. At the end of October, I found myself 13 lbs heavier from when I had gone back to work back in August.

So, the morning of Emma’s 6 month birthday celebration, 10/29/17, I decided that enough was enough. I decided to start back up on my gluten free diet then and there. I KNEW that I would feel deprived, so I already had a plan of attack: finding the BEST gluten free and paleo recipes (Against all Grain has been my saving grace!) I could find for my favorite treats, so I would never feel deprived again.

And you know what the crazy part is? I saw improvements, not only in my health and weight, but in my anxiety and moods. I’ve been happier, less stressed out, I don’t cry at work anymore, I don’t binge at work anymore, and I have a more even temper (just ask my hubby). Yes, I lost the 13 lbs I gained, but to me, I’ve gained so much more:

• More restful sleep (which is hard with a baby!)
• More energy for my workouts
• Less anxiety/stress
• Less tears going to work
• Clearer skin
• Clearer mind
• A more positive outlook on life as a working mom
• Less urgent trips to the restroom
• Less bloat
• Trying on clothes I would “never” wear and actually feeling GOOD in them
• ...and my jeans fit again!

And yes, not ALL of this may be attributed to cutting out gluten, but I know many people who have experienced similar benefits when they clean up their diet and start avoiding gluten. I know that I like this version of me way more than the anxious, stressed out, and teary one. I am more energetic, I am a happy healthy mama, I am a better wife, and I am enjoying the heck out of the foods I’ve been cooking and baking!

And the truth of the matter is, gluten is an inflammatory agent. So we know that eating less gluten is healthier for us all in general. Check out this post for more of the science on that.

All this to say, I feel the healthiest and happiest I have felt in a good long while. And I want everyone I know to experience this type of joy when it comes to living a healthy lifestyle! The fact that I have been happier has been more motivating for me to stick to it than anything else. And, these cookies have made it easier as well!

My wish is to work with my clients from now on with a more holistic approach, and really dive into which foods may be helping their health (mind, body, and soul), and which foods may be hurting their health. Not everyone will be sensitive to gluten, because we are all different. My aim is to help you INDIVIDUALLY assess your health and create a plan that works best for YOU.

And what better time than now to start? My 2018 packages are a great and affordable way to get the complete package of working 1:1 with me as your own personal dietitian. These packages will only be available until December 29th, so take advantage of them now!

You only have one life to live on this earth. So why not live it as your happiest, energetic, and most vibrant version of yourself? Make 2018 your BEST year and let’s figure out how you can find your own HAPPY when it comes to eating and living well!

Learning what works for YOU

Warning: I have no idea where I'm going with this post, but I felt the need to write, which is why I started this blog in the first place. I feel like I am in a growing and learning phase of my life lately, and I am kind of LOVING it. And needing to process it. There is a season for everything, right? That's how I feel like life has been like for me the past couple years. You are always learning and growing as a person. I want to constantly be stretched and challenged and matured. Staying stagnant is not exciting, so I have been pushing myself to learn more about myself, what works for me, and how I can better serve others.

This pregnancy has definitely been a time of growth. I am learning how my body works, that my body is pretty awesome for supporting our baby girl, and that there is a fine balance between rest and activity. I have had so much nervous energy as we get closer and closer to Baby Emma's arrival (eeeek I am already 31 weeks today) and it's been hard to slow down. I want to clean the entire house and am constantly looking for things we can just get rid of or donate to relieve some of the clutter. Is this nesting? I don't know, but I feel like I am focusing so much on my surroundings and making them picture perfect for our little princess. Which I know isn't possible, because I'm tired come 4pm and am becoming a little more lax on how spick and span the house should be. And that's ok. 

As a dietitian, I am also constantly growing and stretching in my knowledge. It's hard nowadays, when basically everyone believes they are a nutrition expert and is dishing out nutrition advice for all to follow. But I've learned to keep an open mind towards nutrition, because it is an evolving field governed by science and research, but also about how a client FEELS and what works for them and their body.

That's why I LOVE doing what I do. I get to really KNOW my clients, tailor a plan that works for them, and watch them soar, stumble, learn, grow, and achieve. But what's cool is I get to do this for myself too! Being a nutrition nerd, I am always trying to figure out how to best nourish myself, as well as the clients I serve as a dietitian and as a health & fitness coach. And you know what I am learning more of? People don't need to be told what to eat, they need to understand the WHY behind their food choices. Why is it so important to get enough vegetables in your diet. Why are healthy fats NOT the reason you are getting fat? Why are some people sensitive to foods. Why is it a good decision to restrict yourself sometime, but indulge at other times? 

Asking yourself why is the key, because this question will help you understand what will work for you. Being on a health and fitness journey myself for the past few years, I've learned what works for me and what doesn't. Sometimes, I can indulge in a few fries or a treat and move on. Other times, I have to say no because I know one treat will turn into an all-day binge. I've learned a lot about myself and have become more aware of what works for me and what doesn't, even if those things change and evolve over time. 

Sometimes I can go out for breakfast and have pancakes, enjoy them, and be fine. Other times, I know that sugar rush will send me into a tailspin of other treats and leave me with a head and tummy ache for days. So I opt for yummy eggs and call it a day, because having eggs in that instance are more freeing than indulging in pancakes. 

I learned these things because I got CURIOUS about myself. I wanted to know what made me tick. I wanted to know what worked well for my body. For a while, that was eating mostly plant based foods. Right now, with baby coming, what's working is eating good quality animal proteins, veggies, and healthy carbs. And eating every 2 hours. And avoiding donuts because they give me heartburn. Speaking of which...

I also have a gluten sensitivity, which tends to feel like the elephant in the room that I love to ignore, but I realize I should probably acknowledge. So that's been a learning curve for me as well because I know avoiding gluten is better for me and my health, but I am also human and love bread and wetzels pretzels cinnamon sugar bites. And sometimes I avoid gluten-containing foods strictly and sometimes I treat myself and deal with the consequences. And this is NOT ideal because I know I have a sensitivity (and a doctor's note to prove it haha!), and I really want to eat gluten free and take care of me! But I make it into a bigger deal than it is and get all emotional about bread and pizza crust and confuse myself into oblivion. But to be honest, deep down, I just want to go with the flow, while taking care of myself as much as possible, body, mind, and soul. Pregnancy is probably not the time to figure all this out, but I'm working on it daily. It might seem silly to make this issue such a big deal (Tveen, you are sensitive to it, just don't eat it and move on!) but this is me. An overthinking, anxious, bread-lover!

The Trader Joe's gluten free bread is THEEE best! My husband actually prefers it over regular bread!  

And I used to be a gym rat and now I workout at home because I save SOO much time and find that I actually stick to programs better when I can just do them at home. They work for me and make fitness fun and EASY to fit into my life. And with a baby coming, this is the only way I know I'll still get my workouts in! And that makes me happy! 

And I used to be a clean freak but pregnancy has made me a bit more accepting of leaving a few dishes in the sink or not dusting every few days. I'd rather focus on nourishing my body and working on my business. And cleaning once a week instead of daily. Because this is what's working for me right now. 

So I guess the point of all this rambling is to get curious about yourself. Figure out what makes you tick and what works for you. Accept where you struggle and ask for help.

What lifestyle helps you stay calm, work towards your goals, and be the best version of yourself? Then go do those things with all your heart and figure yourself out on this crazy journey called life. It's so freeing instead of trying to mold yourself into what works for others.  

So here I am, pregnant, embracing gluten free bread (the Trader Joe's one is the best actually!!) with 3 loads of laundry waiting for me at home, while I build a business and grow a human. Oh, and I had fries for lunch today. 

Ok, that's enough vulnerability for one day. Have a great Monday everyone! And thanks for reading my crazy pregnancy thoughts! Love you all! :)  

4 tips on How to Follow Through and Reach your Goals

How many times have you started off a new week, month, or year with a list of goals and intentions for your health, only to fall off the wagon in a few weeks? It's so easy to start programs isn't it? And yet it is the hardest thing to finish them and follow through.  I went through years and years of not finishing what I start, and still do from time to time! I'm the queen of self-sabotage, doubt, and fear. But I also know there is a strong woman inside of me that is capabale and determined! I believe all of us have these two sides and we have to pick every single day which version of ourselves we want to be. And for me? I want to be a person of integrity, strength, and determination. Over the years, here are some ways I've been able to stick to my goals and follow through on what I say I am going to do! Because we are what we do, not what we SAY we are going to do! ;) 

1. Accountability!

I never was someone who finished what she started until I became a Beachbody coach and started finishing workout programs from start to finish. I had never done that before!! But the motivation to stick with it, plus the inspiration from the team of coaches I am a part of, helped me follow through with what I was doing. Heck, that's one of the main reasons I joined back as a coach! I wanted the accountability for myself and the motivation I felt as part of this community! Plus, paying it forward to my clients is basically the best feeling in the world! If you need accountability, I'm your gal and host monthly accountability groups JUST to help others gain the confidence to stay on track! Click on the "work with me" button above for more info! 

2. Be aware of your excuses.

Most of the time, the reasons we tell ourselves that we "can't" workout or "can't" eat healthy are just excuses. Be aware of when you have legitimate reasons to not stick to your plan, or when you are making excuses and sabotaging your progress. If you are sick with the flu or have an injury, by all means, take care of yourself! But you CAN still put nourishing foods in your body, you don't have to throw in the towel completely! If you really want what you are working towards, you will find a way to make it happen. Wake up earlier to get your workout in, pack snacks with you instead of stopping at a drive-thru or bakery...plan ahead so you don't have a reason or excuse to fall off plan! 

3. Break up your goals! 

If you need to lose 50-75 lbs, that may seem overwhelming! Start small and break up your goals. For example, set a goal to lose 10 lbs in the first month instead of 50 lbs in 6 months.  If you want to workout in the mornings, start small by making it a goal to set your workout clothes out the night before. Plan your meals 3x/week instead of starting to cook gourmet dinners all of a sudden. These small baby steps will reap big rewards, and small positive actions will lead to bigger lasting change! 

4. Celebrate victories!

Celebrate every victory you experience on your journey! If you worked out before your family got up, give yourself a pat on the back! If weight loss is your goal and you lost weight, no matter how much, celebrate that. I'm a firm believer in celebrating our wins. You can even reward yourself with a mani/pedi or new outfit, but please don't reward yourself with food! You don't "deserve" a donut or junk food, you deserve to feel nourished and healthy! Rewarding with food will just set you back, but celebrating your wins will give you more confidence to keep pushing towards your goals! 

As we enter the second month of the year, stay strong with your resolutions and intentions for 2017! I hope these tips and tricks will help you realize that you CAN follow through on your goals and live a healthier, happier life! 

Food & Fitness Plan: December 12-18

Hello there! Is it just me, or is December flying by? I feel like we are going to blink and 2017 will be here! There are so many "new" things happening soon, a new year, new life as a mama in May 2017, and a new job starting tomorrow! I'm so excited for this new phase of my life! God is so so good :)  

With that said, I don't really know what this week will look like. My hours will be later than usual, which means slower mornings but less free time in the evenings. I'll be training for about 2 weeks and I'm not sure what my exact schedule will be! But I'm hoping that my meals will still stay on point and I'll be able to balance it all out. I know I'll be more tired come dinner time, so I'm going to try to make it as easy on us as possible to have quick and easy meals on hand! 

So, on to the menu for this week!  

Breakfast:

* Eggs: I've been digging eggs lately, so my plan is to scramble up eggs every morning to start the day off with protein!  

* Oatmeal: warm oats have been hitting the spot on cold mornings so I may have my eggs with a side of oats or wrapped up in a tortilla. My favorite way to eat eggs! 

Lunch: 

* Veggie & hummus sandwiches: I've been craving some good hummus sammies so I plan on making sandwiches for lunch with some cheese, veggies, and hummus! 

* leftovers from dinner...which brings us to...

Dinner:

* Roast: my mom made us a delicious roast lunch after church so we will be having the leftovers of that! Thanks Mama! 

* Spicy peanut chicken, brown rice, broccoli: this will just be chicken marinated in the Spicy peanut dressing from TJ's! 

* Chicken tortilla roll ups: recipe coming soon!  

* Tilapia, potatoes, broccoli: our go-to easy dinner!  

 * I'm hoping to also pair most of these meals with some broccoli to get my veggies in! 

Snacks will consist of fruits, vegetables, nuts, and crackers!  

Yum, I am SO excited for all these eats! I strongly encourage you to pick foods and meals you love for the week so you get excited about following your meal plan. That way you actually stick to it! And as always, if you need help making a healthy meal plan for you or your family, my door is always open! Click on "work with me" above to see how we can start working together to make your life healthier and happier! 

Have a fantastic week everyone!