Daily Manna & why I'm back to blogging HERE

Well, what can I say, I'm a woman and I'm pregnant so I guess indeciveness comes with the package? I've decided to switch back to this blog with my name. Let me give a little background:  

I started blogging at thejoyfulharvest.com almost 5 years ago. I wanted to hide under that name so people wouldn't know who I was. I was embarrassed and shy about blogging, but I had a yearning to write and share my story. Then, I got the courage to start a website with my real name (this one!) and ran with it. Blame it on hormones, but I felt nostalgic last month and wanted to go back to my old site (the joyful harvest). But now, I know that, as great as that site was, this site is more ME. I mean it has my name after all, and there is no reason to hide anymore. I love what I do as an RD, and I want to share it with the world. When God places a passion on your heart, don't hide from it. Embrace it head-on and trust that He will be there for you every step of the way. 

Ok, enough about that! I thought I'd do a daily eats post since I AM pregnant and my eats have shifted throughout the last couple months. Nausea had gripped me from weeks 5-12 but now at week 14 I am doing SO much, with just a few nauseous moments here and there instead of them being all-day affairs. Hallelujah!  My appetite has grown and expanded...I'm trying to still stick to healthy, whole foods because I want a healthy pregnancy and baby! But I am also listening to my body and cravings and showing myself some grace! Which we should all do, by the way ;) 

So on this particular day, I was planning a morning workout and woke up at 4:30. After some quiet time, I did my second trimester maternity workout from Beachbody on demand. It's 25 mins and hits every major muscle, which I loved!  

After my workout and a nice relaxing shower, I ate something. I have to make sure I eat something after working out because then the nausea will hit again! I had a couple of my banana nut muffins smeared with peanut butter and they hit the spot! These muffins were made with spelt flour, one of my favorite high protein, lower in gluten, whole grain flours! 

I had a hard time figuring out what to wear. It's getting colder here in Cali (finally!!) so I wanted to bundle up, but my sweaters are a bit tight on my little bump. I feel like I'm at the "is she pregnant or is she fat" stage. Guess I have to go shopping soon! :)

Work was crazy today, and I went from meeting to meeting and then ran errands for the thanksgiving meal we are providing for our patients! In the morning, I snacked on an apple and some crackers but since I was in a meeting, I couldn't snap a pic! 

I had brought lunch from home to eat, but there was a pot luck and someone had made homemade chicken curry which I could NOT pass up! So I'm saving my packed lunch for tomorrow! 

And then there was cake, and I just had to have a sliver...full disclosure over here!  

The funny thing about sugar though, is that it doesn't really satisfy you. I still felt hungry an hour later, so I snacked on some carrots. They are full of fiber, nutrients, vitamins, and antioxidants! I felt such a difference between snacking on a sweet vs. snacking on food that sustains! 

After work, I stopped by Trader Joe's to pick up a couple boxes of cornbread mix. My husband and I absolutely adore their mix and they always run out this time of year! One day, I want to experiment with a recipe from scratch. But for now, TJ's to the rescue! 

After grabbing the cornbread, I made it to my long overdue mani/pedi appointment! It had been so long since I'd gotten my nails done and it felt amazing!!! Self care is awesome, folks. Try it sometime! 

The night ended with a fun and delicious dinner with my friend Hanna! We went to our favorite Thai spot and both ordered drunken noodles with chicken. The chicken was meh but the noodles were AMAZING and totally hit the spot! Baby liked this dish too! ;)  

And now I'm at Panera, typing this up and waiting for traffic to die down before heading home! I have another early day tomorrow so I'm excited to get home and rest!  

Being pregnant has changed the way I eat in many ways...unfortunately I'm getting way less vegetables than I want to be getting into my diet! But I'm hopeful that as the weeks pass, my taste buds will like my salads and veggies again and I can give this baby a healthy and strong mama :) I hope you all have a wonderful Thursday night, cheers to it being almost the weekend!! 

Mixing and Matching! Weekly Food & Fitness Plan

Hello people!! I am back from a much needed weekend of no phone service and no electronics, out in the wilderness enjoying God's creation. My husband and I went camping with a few people from his work association this past weekend, and it was quite an adventure to say the least! It started pouring rain on Saturday and ruined our beach plans, but we did get some campfire time and braved the storm to enjoy a wonderful evening and Sunday morning! It was my first camping experience and while I enjoyed it, I have never been more thankful for my shower and bathroom than I was this morning! 

This week will be a busy one, but I am ready to take it full steam ahead! I really am excited to get back into my healthy eating routine after a chips and salsa and s'more filled weekend! I started the day off today with my Shakeology and planned an afternoon workout so that I could get to work earlier.

After work, I'm planning on heading to the gym for a run/walk interval workout on the treadmill. I am driving STRAIGHT to the gym, because I just know that the minute I walk into our apartment, I will be faced with piles of laundry and unpacking and my OCD tendencies would make me pick cleaning over exercise. I want to get my workout out of the way before stepping foot in our apartment! Even though life can get busy, I always make sure to get my workout in during the day (preferably in the morning), because I just know I am a better version of myself when I workout. 

This week, I am mixing and matching some workouts and changing up my routine. I restarted the 21 day fix last week, and I am still going to incorporate those workouts, but I am going to add a few runs, and some more beach body workouts from beach body on demand! I know I haven't talked about on demand much, but it's basically a Netflix streaming version for fitness programs. All of the P90x workouts are on there, plus Chalene Extreme, Insanity, and so much more! I have grossly underutilized this amazing feature of being a part of the Beach Body family, so I want to play around with it a bit this week and see how many different workouts I can try!  Let me know if you are interested in trying out their different programs! It's such a great tool to get variety into your workouts! 

Here is my plan for the week!

Monday: run/walk at the gym

Tuesday: 21 day fix total body cardio

Wednesday: Chalene Extreme workout

Thursday: 21 day fix lower body fix

Friday: P90x3 workout 

Saturday: Beach body Super Saturday event! WOOHOOOO I can't wait!

Sunday: 21 day fix dirty 30

I am so excited to try the new workouts this week and keep to my tried and true 21 day fix workouts as well. Keep up with me on my Instagram to see how these workouts go and what I think of them! @tveen.verano 

As far as meals go, I am going to keep them nice and simple this week. I am planning by food group this week to make sure I get all my food groups in, while keeping my meals as healthy and EASY as possible. Healthy eating doesn't have to be complicated, and for that, I am grateful!

Proteins:

Shakeology

Cilantro Thai Garlic Chicken (recipe on my blog)
Grass fed taco meat

Eggs

Fruits/vegetables:

Salads

Grilled asparagus

Carrots/cucumbers/tomatoes

Frozen berries

Apples

Bananas

Carbohydrates: 

Roasted potatoes

Rice

Oatmeal

Fruits/veggies count in this group as well!  

Healthy fats:

Avocado

Grass fed butter

Nuts

Sunflower seeds

Olive oil

Snacks:

No-bake Shakeology energy balls! This is a recipe I am experimenting with...coming soon! 

I am really looking forward to making this week a healthy one! My goals are to stick to my daily workouts and shakeology, keep working on being the best coach possible for my clients, cleaning my house, and staying connected to Jesus every day! :) 

What are some of your goals? Comment below, I'd love to hear! :)

Facing Your Passion: Why I Became a Beachbody Coach

I don't even know how to begin this post expect for saying that my heart feels SO full. I am full of hope, fear, excitement, gratitude, and faith. This Saturday will mark 5 months of me becoming a health and fitness coach. I run online accountability groups to help people feel motivated and reach their health and fitness goals. This decision was a scary one, but I can honestly say that it is one of the best decisions I have ever made. 

I have never felt so full. I have never felt so close to God's plan and purpose for my life than I do right at this very moment. And it scares me like no other. But I'm deciding to face the fear and do it anyway.

Working and hustling to build this coaching business has been so rewarding. Don't get me wrong, it is stressful, provokes anxiety, sometimes keeps me up at night, and always has me questioning what I am doing. But, when it all boils down to it, the people I have come into contact with, the clients who have finally reached their goals with help and accountability, and the confidence I have found in myself to share my story, have been worth all of the anxiety attacks and all of the sob sessions I have had with my mom and husband over the past few months! (right guys??) 

Truth be told, I am a big talker. I used to talk about my hopes and dreams, but then sit back and stay in my comfortable little bubble while I watched other people reach for the stars, become successful, and actually fulfill their passion in life. On February 18, when I decided to be a beach body coach, I finally popped that safe bubble of mine and decided to step out into the world and face my passion head-on.

I have always known that I have a passion for good food, good health, and good movement. For goodness sake, I have a home video of when I was 3 years old doing my mom's aerobics workout videos in our living room! I used to wake up every morning and ask my mom what we were having for dinner because I. LOVE. FOOD. I know that God has given me this passion and He is finally giving me the strength, confidence, and opportunity to share it with others As a registered dietitian, my goal is to help those around me have a healthy relationship with themselves and with food, and to reach their health goals. With this coaching gig, I am finally doing what I am passionate about in an outlet that works for me. I have become passionate about making this fitness journey as easy and supportive as possible for people, while giving them the encouragement, the tools, and the community to make their dreams possible.

Have you let life go by without facing your passion? Don't live in that bubble anymore! I am so glad I got out. I am so grateful that I am able to serve people and be used by God, as imperfect as I am. If you have a passion for helping people find their health and have ever considered becoming a coach, please contact me! I would love to have you join my team and inspire you to inspire others. 

What do you need to be a coach?  

1. a passion for health 

2. a love for others  

3. embracing your imperfections  

4. a mind that wants to learn and grow 

That's it, right there. I would be honored if you contacted me to learn more about what I do, and about what YOU can start doing to begin living out your dreams! Email me at tveenRD@gmail.com, or use the "contact me" tab above to get in touch! 

 

Mr. & Mrs. Verano and Mini Muffin recipe!

Wow...I don't even know where to begin this post. Except that life has been a crazy wonderful dream lately. On April 19th, I married the love of my life and went on the most amazing two-week honeymoon to Hawaii. And now, we are setting up our new apartment and enjoying this new married life that God has blessed us with. It's been absolutely wonderful! 

 

Hand engraved vase from the sweetest man in Kauai! 

I love having my own apartment and kitchen to decorate and set up. The housewife has totally come out in me! Our internet isn't set up yet, which is actually great because that means we have time to unpack, get settled, and not be glued to our phones or computers. However, I am looking forward to being able to blog and conducting my nutrition consulting business from a computer and not just my phone! 

And of course, what better way to break in a new kitchen than to BAKE?? I made these yummy mini muffins on Sunday morning before church, and the hubby liked them so much he asked me to make them for his work breakfast this week! They were oh so easy to whip up, so I thought I'd quickly share the recipe and get back into the blogging groove! 

Blueberry Mini-muffins (makes 24-30)

1 cup multigrain pancake mix 

1 cup rolled oats 

1 egg 

1/2 cup egg whites 

2 small bananas, mashed 

1/3 cup applesauce 

1 cup stevia (cup for cup measurement) 

1/2 cup blueberries 

1/2 t cinnamon 

Preheat the oven to 350 degrees. Mix all of the ingredients except for the blueberries in a mixer. I just got this wonderful kitchen aid and am in LOVE with it!! 

 

Lastly, fold the blueberries in my hand so they don't get mushed, unless you're into that sorta thing! 

Place a dollop of batter into each mini muffin tin, then bake for about 15 mins or until a toothpick comes out clean. 

Warm blueberries are LIFE!  

Hope you enjoy this recipe! And I hope to get back into the blogging groove very very soon!  

PiYo Review: Sticking to something till the end!

I have been filled with such an incredible sense of accomplishment these past couple days. Yesterday I completed the two month PiYo program. I have never ever completed a workout program from start to finish. Even though there were ups and downs throughout the past two months, I did each workout every day and completed the program! 

I am so grateful to God that, even though these past two months have been nuts, He gave me the motivation and determination to finish this program!! I am definitely going to incorporate PiYo into my weekly workout schedules because it has been the best thing I have ever done for my mind, soul, and my body. 

Let me first say that I used to hate anything low impact, and I especially did not enjoy yoga or Pilates. This program completely changed that for me! I looked forward to pressing play every single day, and I felt amazing during PiYo. So if you think you are not a yoga person, you should try this program because you may surprise yourself!  

I also got great results! The left photo is from week 3, and the right is from my final week, week 8! 

I have never had definition in my abs, let alone the confidence to post my abs! This workout gave me confidence in so many aspects of my life. I finally completed a program in its entirety, which is such a huge confidence boost! I also became a beach body coach in the process, because I wanted to be able to coach others through this program so they can experience what I have. Now, I feel like I can do anything I set my mind too! 

To close, I know you all are interested in details. So here is it. I lost 10-12 lbs during PiYo, I stuck with the workout calendar, and I also added about 2-3 cardio days consisting of slow run/walks ranging from 20-40 mins. Most importantly, I stuck to a mostly clean eating lifestyle. I never starved myself, I did indulge on Easter and a few other occasions, and for about 80% of the 8 weeks, I ate whole, real foods, lean proteins, tons of fruits and vegetables, whole grains, and a good amount of healthy fats. Nutrition is the most important part of the entire equation! We cannot workout enough to outweigh a poor diet...that's for sure! 

If you would like me to coach you through this fitness program and help you get on your way to living a healthier lifestyle, please contact me! I have a passion for helping people reach their health and fitness goals and would love to work with you. Email me at TveenRD@gmail.com to get started! 

Food and Fitness Plan: 13 days till the Wedding!

Happy Monday everyone! I hope you all had a lovely Easter with your loved ones. My Easter weekend was great! I had a fun time with both my fiancé's family and my family. We also celebrated his birthday, which was on Friday! So lots of fun family time, and LOTS of yummy and not so healthy food. But I am working on leaving that part of the weekend in the past, and focusing on all the fun I had with my loved ones, as well as the true reason for the day, which is the resurrection of Jesus Christ!

I also found time in my busy day yesterday to meal prep! The picture looks gross (I really need a nicer camera!) but the dish I made was a quinoa pesto with tons of veggies! So easy and delicious, I will share the recipe soon!

After our Easter celebrations, my fiancé and I headed to our apartment to set some things up. I got to wash and organize all of our "pop" containers! SO IN LOVE WITH THESE!! I am a kitchen nerd!

My wedding...is 13 days away. 13!!!! I can't believe it! I am so excited, but also nervous about how everything will go. But I know that in 14 days, it won't matter, because we will be married, and finally start our life together!

So this week, my focus will be on getting good nutrition and working hard at my workouts. As many brides can relate to, I really want to look good on my wedding day! I am hoping I will lose the bloat from all the treats I ate this weekend (apple pie, Chinese food...twice) and feel strong and confident on our wedding day! So here is my tentative meal plan for the week:

Breakfasts:

Shakeology

Scrambles with vegetables

Lunches:

Quinoa pesto with vegetables

Turkey burger

Salads

Dinners:

Out with friends and family! This week is so busy, I will probably have to be eating out in the evenings. But I am planning on sticking to lots of vegetables and protein. Lean, clean, and green dinners!

Snacks:

Fruits

Vegetables w/hummus

Nuts

As far as workouts go, I can't believe it is my last week of PiYo!  I finish the program this Sunday, so only 5-6 more workouts to go! I plan on finishing strong, while including some more runs/cardio and some of the new Beach Babe 3 DVD I got from the Tone it Up girls! Their bikini series starts next week, and I am so excited to incorporate Beach Body programs and the bikini series workouts! And what perfect timing before our honeymoon!

Monday: I did PiYo Drench this morning and sweat was dripping off of me, per usual

Tuesday: PiYo Buns, Beach Babe 3 workout

Wednesday: PiYo Sweat, run/walk

Thursday: PiYo Core, Beach Babe 3 workout

Friday: rest day from PiYo, I will probably do a Beach Babe 3 workout!

Saturday: PiYo Sculpt, run/walk

Sunday: PiYo Drench, the last workout of the program!

That's about it for this week. Keep up with my meals and workouts on my Instagram page! @tveen_RD

Have a wonderful Monday everyone!

Paleo vs. Vegan: Which one?

There are many hot debates in nutrition nowadays, and one of the major ones that I come across often is whether to adopt a caveman, or paleo diet, or a more plant based, vegetarian, or vegan diet. I've written about paleo before, and I've dabbled in both lifestyles. I'd like to share my thoughts on these dietary dogmas and hope to shed some light or clarity to anyone who gets overwhelmed and confused about the nutrition news out there!

I went to Loma Linda University for graduate school, which is a Seventh-Day Adventist school and a vegetarian campus. Even though I am not Seventh-Day Adventist, I started to adopt a more vegetarian/vegan lifestyle. It was pretty easy since most people stayed away from animal products on campus. I have also always been a big bread lover, and would much rather skip meat and eat more bread! So I started eating more bread, cheese, vegetables, fruit, bread, beans, tofu, crackers, and the like. I lost a good amount of weight (I was being careful with calories too), and felt pretty healthy and confident.

However, about six months into my vegetarian endeavors, I started to notice a drop in energy. My hair was falling out in handfuls, I felt tired, and my monthly you-know-whats had completely stopped. I also started having horrible digestion issues. I've always had digestion problems, but these were painful enough to keep me home from classes or hanging out with my friends. I would be too embarrassed to go out or be with others. I knew something was wrong.

Finally, after a conversation with my cousin and my mom, I decided to add animal products back into my diet. I started with fish, then chicken, then red meat. I felt a lot better eating more animal protein! I realized that, as a vegetarian, I wasn't really eating a plant-based diet. More of a bread and cheese based diet. I cut back on the bread and cheese and felt a lot better eating whole grains, fruits, vegetables, and protein.

However, shortly after I started incorporating animal products into my diet, I went to my doctor to figure out why my digestion was still horrible. She recommended that I get tested for celiac disease and cut out gluten. I tested negative for celiac, but felt so much better after cutting gluten out of my diet. She stated that I most likely had a gluten sensitivity, so I decided to go gluten-free. My digestion calmed down, and I finally started feeling more energetic and like myself.

Fast forward about 6 months. I had gained some weight and started eating more gluten-free processed foods, such as gluten-free cookies, crackers, cakes, and popcorn. I was desperate to lose the weight and de-bloat, because yes, even gluten free foods can bloat us up! I came across the book "It Starts with Food." This book is about a 30-day challenge cutting out all grains, dairy, soy, legumes, sugars, and seed oils. It is basically paleo, but stricter. It cuts out "healthified" treats, such as brownies or pancakes made with approved paleo ingredients. I decided to try this challenge out, desperate for an "answer" to my increased snacking and junk food intake.

I completed my Whole 30 feeling better than ever and decided to continue on with the Paleo lifestyle. I became strict about what I ate and advocated Paleo to the world. However, I felt conflicted at the same time. I would be mostly Paleo, then have a weekend where I just couldn't take the deprivation anymore, and I would have all the gluten and dairy and sugar I could lay my hands on. Even though my family was saying this was a depriving diet, I wouldn't listen, and would continue on.

Now, I know Paleo has some wonderful health benefits. I fully stand by their recommendation to eat whole foods and limit processed foods, to eat mostly vegetables, and to limit our intake of processed carbohydrates. But I realized that after a year of doing mostly paleo, my symptoms from my vegetarian days had returned. My hair was thinning out, I felt tired all the time, I was not being able to fall asleep even with sleep aids, and my monthly you-know-whats had stopped again. My digestion problems had even started back up, even though I wasn't eating gluten, dairy, or any other problematic foods. Even though I was eating lots of vegetables, proteins, and healthy fats, I felt like something was missing from my diet. And not only physically, but emotionally.

I was so tired. Tired of always worrying what food I would be eating if we were going to a friend's house, or if I was staying at work late. Tired of not sleeping through the night and always being restless. Tired of always having food on me just in case I got hungry. Tired of not knowing what to do with my thinning hair. Tired of always feeling deprived, and like I couldn't have foods that used to be "healthy" choices for me. I knew this was normal. The Whole 30 website and authors even state that, if you have a history of disordered eating or over-restriction, to consult with a doctor before starting something like the Whole 30. But I decided to do it on my own, thinking the deprivation was just what I needed to snap out of my unhealthy snacking habits. I felt so restricted, and for someone who has had a troubled relationship with food in the past, restrictive diets are not a good idea. They can send you spiraling down a deep dark hole of isolation and utter confusion.

So, even though Paleo made me feel great for a time, I decided to not consider myself Paleo anymore. I've written many posts on this in the past, one of them called "Labeling Life." Currently, I still try to stick to a mostly gluten free diet, but I do eat grains, legumes, and dairy. I bake my healthified treats and enjoy them to the fullest.

I also love having more vegetarian and vegan meals from time to time. I don't consider myself in any food camp, and that decision has brought so much freedom to my food choices. I realize now that the benefit of both these diets is not necessarily what they OMIT, but what they INCLUDE, which is a lot of whole, plant based, fruits and vegetables. We need to start viewing our healthy lifestyles in a different light, not in the light of restriction, but through the lens of what we can add into our lives.

So, being at both end of the spectrum, I've learned the following principles:

1. When your monthly you-know-whats stop as a woman, there is a problem.

2. Eat more fruits and vegetables, mostly vegetables, and add color. This is without a doubt the best foundation from which to build your diet.

3. Vary your proteins, whether they are chicken, lentils, beans, grass-fed beef, or fish.

4. Don't fear food. You are stronger than you think. There are so many healthy choices out there. Be aware of your choices, and pick the healthy choice 80-90% of the time.

5. The best diet is the one you will stick to. So if Paleo is easy for you, then do it. If being Vegan works for you, then be Vegan. You don't have to answer to anyone but yourself.

Here are some other helpful resources in case you want more information on this topic!

https://experiencelife.com/article/paleo-vs-vegan/

http://drhyman.com/blog/2014/11/07/pegan-paleo-vegan/#close

It's Finally APRIL!!!

I CAN'T BELIEVE APRIL IS HERE!!! And yes, that statement deserves all caps because April is the month that I am getting married! In 18 days, I will be Mrs. Verano, and I seriously can't wait. Literally, I am having trouble waiting. I'm just so excited, nervous, stressed, tired, energetic, and every possible spectrum of emotion right now. For me, a new month means new goals. I've gotten into the habit of setting daily, weekly, monthly, and yearly goals after reading "PUSH" by Chalene Johnson (I highly recommend this book!) and this morning, I got a chance to reflect on March and set some goals for April. March was a big month for me. I became a Beach Body coach at the end of February, so March was my first full month with Beach Body. It's been such a growing experience, and I am loving everything I am doing! I also launched my own private nutrition counseling business! I am currently running my first free clean eating challenge through Facebook with a group of AWESOME women. I am so excited for all of these blessings and opportunities and pray that God uses all of these endeavors as a way to glorify HIM and show others His love. I am just so very blessed.

With that said, April goals may seem a little different than my typical goals. Since I get married on April 19th, I will be on my honeymoon for the last 2 weeks of April (PRAISE THE LORD!) But, I still want to make April an awesome month for myself, my personal goals, and my overall health!

1. Obviously, my most important goal is to get married. Can't forget that. Nope. I am beyond excited for this day, and for our marriage afterwards!

2-3. I am in my 7th week of the 8-week PiYo program through Beach Body. I have also been drinking their superfood Shakeology drink daily and have noticed a HUGE improvement in my health, energy, skin, ahem "movements," and cravings. My goal is to continue with PiYo to the end (something I have NEVER done with any other fitness program) and continue drinking Shakeology everyday! If anyone is interested in purchasing PiYo or Shakeology, or any other Beach Body program for that matter, please email me at TveenRD@gmail.com. You can order the programs through me and I will be your personal coach and support you as you go on your healthy lifestyle journey! I would love to partner with you in this process and am so passionate about these products! So please don't hesitate to email me, and I'll help you get started!

4. I am a Tone it Up girl for life. I love their workouts, recipes, and the Instagram community. These past few months have been SO busy that I haven't been able to be as involved with the awesome resources and community that Tone it Up has to offer. I plan on incorporating more of this lifestyle into my daily life, workouts, and food plans!

5. Eat lots of fruits and vegetables. Or should I say, CONTINUE eating a lot of fruits and vegetables. I have been a fruits and veggie machine lately, and I am loving the way these foods make me feel. They are so filling and yet low in calories. They are overflowing with nutrients. They are superfoods and we should be eating SO many of them throughout the day!

6. Lastly, I need to learn to stay calm. With everything going on right now with the wedding, work, my side business endeavors, and overall life, it's been SO easy to get anxious and worried. I need to daily, hourly, and even by the minute, give all of my burdens to the Lord. I wasn't meant to carry these burdens on my own. Jesus says His yoke is easy and His burden is light (Matthew 11:30). I encourage us all to surrender our cares to Jesus every day, and He will strengthen us and pull us through!

That's all for my April goals. I am SO excited for this month! Have you had time to write out some goals for April yet? Write one thing you want to accomplish this month in the comments!

What is Clean Eating?

 

What is Clean Eating? As a dietitian, I often get asked this question. I realized that I really do have my own definition of clean eating that may not match most of the definitions out there. I thought it would be beneficial to me, as well as my readers, to talk about what clean eating means to me, and how I incorporate it into my healthy lifestyle. The following is a list of the 5 principles that comprise clean eating for me. Hopefully it helps some of you figure out what clean eating means to you and how you can clean up your diet to live a happier and healthy lifestyle!

1. Eating TONS of fruits and vegetables.

And by tons, I mean at least 7-10 servings/day. These foods are nutritional powerhouses and are packed with vitamins, minerals, fiber, anti-cancer properties, and antioxidants. They are what should make up the most of our daily food intake. Adding variety to your fruits and vegetables helps you not get bored. These foods are also so versatile, with all the seasonings and toppings you can add. Vegetables can be used in salads, stir fry meals, casseroles, omelets...the possibilities are endless! You can eat fruit on its own or add it to salads, smoothies, or on top of oats. And with the internet resources available nowadays, you can ALWAYS find new recipes (on my blog or others!) in order to spice up your fruits and veggies and never get bored. So when you look down at your plate, at least half of it should be fruits and vegetables!  

2. Limiting processed and packaged carbohydrate and high fat foods.

This one is pretty obvious, but cakes, cookies, sweets, candy bars, and even some "energy" bars out there are not considered clean eating for me. It's best to do without these foods since there is really no nuritional benefit in them. I also limit my intake of breads and pastas because there are so many more nutrient dense foods we could eat...such as those lovely fruits and vegetables I just talked about! 

3. Having a balance of protein, carbs, and fats at every meal. When I look down at my plate, I always try to have some kind of protein, carb, and healthy fat. Protein can come from many sources, whether animal or plant based. What most people don't know is that fruits and vegetables count as carbohydrates too, and are the healthiest kind! For example, today my lunch was a veggie and quinoa stir fry. 

  

Protein: quinoa (it's a complete protein!)

Carb: quinoa and veggies 

Fat: all sautéed in olive oil 

You can do chicken, rice, and veggies. Or soups with beans and vegetables with some avocado on top. Get creative! 

4. Drink water throughout the day. I know we don't technically "eat" water, but staying hydrated greatly effects our health and eating habits. Many times, cravings that we get (especially afternoon craving) are our bodies way of telling us that we need hydration! Instead, we reach for a candy bar or some chips, or even Gatorade (which is mostly sugar and not the best choice) when our body actually wants plain, refreshing water. 

5. Make sure to get healthy fats into your diet! Not all fat is bad. Avocados, nuts, seeds, olive oil, coconut oil, and even egg yolks are all healthy fats that our body needs to function. Fats also helps keep us full and satisfied after our meals. Having about 1/4 cup servings of whole food fats (nuts, avocado) with a meal, or 1/2-1 tablespoon servings of oils with a meal, increases our fullness and is actually healthier for us! 

Lastly, remember that heathy and clean eating is about a lifestyle. Occasional splurges are a delicious part of our lives! But if our diet is 80-90% clean most of the time, the treats that come and go won't make much of a difference in our overall health. 

If you are interested in some one-on-one nutrition counseling to start eating clean and getting healthier, please do not hesitate to email me at TveenRD@gmail.com! I would love to encourage and support you on your healthy eating journey! 

Have a happy Friday everyone! 

Playing Catch-Up!

Wow, I feel like it's been years since I last posted! Really it's only been a week or so, but still. It feels like forever! This past week was such a whirlwind but in the best way possible! Last Saturday was my Bachelorette party which was SO fun and perfect! Then Sunday I left on a work trip and just got back last night! We went up to San Francisco which was beautiful; I am so in love with that city! We attended some great nutrition talks, ate good food, and had a wonderful time! 

   

         

I drank my Shakeology every morning, did my PiYo workouts, ate delicious but still healthy foods, and enjoyed a sunrise 5K! 

However, I am glad to be back to normal routine! So many exciting things are happening. My wedding is 24 days away (mini heart attack) and I am so nervous, excited, stressed, joyful, and a million other emotions! I am also hosting my first free clean eating challenge group next week! I'm so excited for this challenge, and to motivate and encourage everyone in the group! 

Just a short and sweet post for today! Hopefully I'll get back into the blogging routine soon! Have a great Thursday everyone!