How to keep calm during Christmastime

We've entered into the craziest time of the year, and some of us love it while others dread it. For my husband and I, we LOVE this season. We love Christmas decorations, music, shopping, and the general splendor, hustle, and bustle. But, I DO get overwhelmed with the crowds and sometimes, the introvert in me takes over and I just want to hide in the corner, drink tea, and be away from the stress. No wonder we all get sick during this season too! Our schedules are jam packed and we go from event to event, taking care of everyone else but forgetting about ourselves in the process. 

Instead, let's get mindful this season, keep calm, and really ENJOY the season for what it is! Here are some tips that I have used to make sure I take care of myself while staying calm and enjoying the season! I thought I'd pass them on to you all today...enjoy!

1. Get enough rest. Make sure you are scheduling some down time for yourself and your family amidst the holiday parties and shopping trips! Enjoy some time at home watching Christmas movies, enjoying your tree, and just taking it easy! 

2. Keep moving. Get into a routine of being active every day, whether that's an organized fitness program you are following (these help me stay on track!) or going on regular walks on your lunch break. Moving every day will boost your mood and help stabilize your anxiety, plus it will be much needed alone time during this busy season!

3. Nourish yourself well. Make sure you eat plenty of whole foods and tons of vitamin C rich foods (berries, oranges, vegetables, etc) to boost your immune system. The last thing you need is the stress of being sick before your family get-togethers! Make sure you are eating at least three meals a day, plenty of whole foods, and making your meals as colorful as possible. 

4. Keep a thankfulness journal. Every night as you wind down, write down 3-5 things you are grateful for that happened that day. This will help you be mindful during this season and really focus on gratitude. God has blessed us with so much, so why not take some time every evening to reflect and tell Him "thank you?" And try not to make these generic such as, "I'm thankful for my house or food." I mean those things are great, but how about really reflecting on your day and the specifics of that particular day, such as "I'm thankful that my boss bought us all lunch today" or "I'm thankful my husband washed the dishes after dinner." Not that I'm hinting at anything....ahem Vasken ahem ;) 

5. Be present with those around you. Lastly, make sure that when you are with loved ones, really BE with them. Don't think about your to-do list, how messy your house is, or how many presents you still have to buy. I am so guilty of this, but I'm really trying to be more mindful and in the moment. Be with the ones you love and appreciate your time together while celebrating the birth of our savior, because these moments are truly the only ones that matter! 

So keep calm and get excited, because CHRISTMAS is coming! 

December Goals

Weeee it's December, friends! My favorite month of the year. I absolutely love Christmas time and the anticipation of a fresh, new year! Everything just seems more magically, cozy, and warm. Don't you agree? 

I am looking forward to lots of trips to the mall, listening to Christmas music, caroling, spending time with family, friends, and church peeps, and cuddling up watching our Christmas tree with Vasken. The weather has been cold here too! Which is so nice for us So Cal peeps...I'm really enjoying wearing some fall/winter clothing! 

As is my typical custom at the first of each month, I have some goals for the upcoming month. There are many areas of my life that I want to grow in, and why not start now instead of wait till 2017? December is the new January in my opinion. 

GOALS

1. Eat at least 4 servings of vegetables and 2 servings of fruit each day. The non-pregnant me would have had no trouble with this; I used to have over 12 servings a day of fruits and vegetables! But the pregnant me is having a really hard time with fruits and vegetables. I have a huge aversion to veggies and even fruits gross me out from time to time. Pregnancy is so funky! But I am going to try my best to find ways to sneak those veggies into my day because I know that they are good for me and my growing baby! 

2. Fitness-wise, my goal is to walk walk walk! Whether that's a short 20 min walk outside or a trip to the mall, I'm going to focus on walking and light movements!

3. Reading for fun! I read a ton of personal development and business books as I am building my own private practice, but I also want to read for fun! I have a few books on my list that I've been waiting to dive into, so that will be happening this month as well! 

4. Putting my phone on airplane mode before I get into bed. This one is HUGE for me. I used to do this all the time, but lately, I have gotten into bed and just scrolled the night away on articles or social media. So my goal is to put my phone on airplane mode BEFORE getting into bed, then read or just let myself doze off without the use of an electronic! I'm already nervous about how this will go, but I'm determined to try!

5. Entrusted Bible Study. I started Beth Moore's new study on 1 & 2 Timothy and have been slowly working my way through it. I want to be more diligent with this study and spend more intentional time with God. I have realized that since my morning sickness days, my quiet time got put on the back burner as I tried to muster up the strength to get up, not throw up, and get to work. Now that I am feeling better, I want to give that time back to God. 

I feel really good about my goals for this month! I hope that you have set some personal, wellness, and life goals for yourself as well! Setting goals is one of my favorite ways to motivate myself to do the things I always tell myself I want to do. And making them public helps even more with the accountability! If you'd like, share some of your goals in the comments below! 

Daily Manna: it's Christmas!

Happy Wednesday everyone! I hope you all are having a great week and are gearing up for Christmas! I am OH so excited about Christmas this year! We are spending Christmas Eve with my husband's side of the family, and Christmas Day with my side of the family. I can't wait to celebrate the birth of our Savior with family, good food, and my favorite Christmas movies!

I thought I'd do another Daily Manna post this week, holiday style! I've been keeping up with my workouts and it's become such a regular part of my routine, which I am grateful for! And the 21 day fix workouts make it so easy because they are only 30 minutes and VERY easy to fit in to my busy day! 

Yesterday morning, I did the upper fix extreme and then downed my Shakeology! It was sooo yummy! 1 scoop vegan chocolate blended with coconut milk, ice, and a handful of spinach!

I also had some extra time in the morning and decided to make spelt blueberry banana pancakes with PB smeared on top and strawbs on the side! These turned out SO fluffy and delicious! I'll have to post the recipe soon!

There were SO many treats at work yesterday, so I indulged in a dark chocolate coconut cashew bite. SO good with my coffee!

And of course, my daily baby carrots!

Along with 6000 pounds of chocolate, one of my patients also got me this beautiful necklace as a Christmas gift! It was so sweet! I love being a part of these peoples' lives and helping them get through a difficult time. Working as an online wellness coach, as well as a dietitian at a dialysis center, has put me in a position where God can use me to positively impact others. All of the treats and the beautiful gifts yesterday were just yet another confirmation that God can even use someone like me who is broken, but redeemed, to love on others. I know He has me where He wants me in this season of life, and for that I am grateful. 

Lunch was a HUGE salad with cilantro dressing and some chunky veggie marinara with chickpea fritters! These fritters didn't turn out quite as great as I wanted, so I will keep testing it out and share a recipe soon hopefully!

In the afternoon, I also had an apple and nuts but forgot to snap a pic! I had to work later than usual yesterday and knew I would need an extra snack to get me through the afternoon! When I got home, I vegged on the couch for a bit, and then got to cooking! My hubby and I snacked on these veggie and flaxseed chips with some hummus while we cooked!

Dinner was some roasted sweet potatoes with a one-pot-wonder I improvised: zucchini, eggplant, broccoli, kidney beans, and diced fire-roasted tomatoes, with some cumin, salt, and red pepper! Oh and garlic, always garlic!

The night ended with my husband and I getting sucked into yet another show: The Man in the High Castle! SO GOOD but so disturbing at the same time. I can't wait to keep watching and see what happens!

It was a rainy and relaxing day yesterday with some good, healthy eats as well as some treats mixed in there! I've been learning the art of balance this month, and it's been, without a doubt the healthiest thing I've ever done. More on this later as I am still processing and learning and journeying, but all I can say is God is SO good, Christmas is 2 days away, and I am so excited for what is in store for 2016!

Have Yourself a Merry Little Christmas

Hello everyone! Hope you all had a wonderful week and a blessed Christmas with family and friends. I know my Christmas was one that I will always remember. I had such a wonderful time with my new family, as well as my family of 26 years. My fiancé and I are so blessed by both of the families we are a part of and are going to be a part of. My heart was overflowing all week.

The festivities started last week, when we went out to look at the lights with my family and cousins. It was such a cold and fun night!

For Christmas Eve, we spent time with my fiancé Vasken's family. We had a great evening! My future sissy and I built an awesome gingerbread house to kick off the day.

My fiancé also had a wonderful idea of putting some of his smaller gifts, such as gift cards, in a mason jar! He stuffed it with tissue paper and chocolates (and obviously the gifts) and placed a bow on top. It was SUCH a creative idea!!! I'll definitely be stealing it!

We had such a good time with his family that night. We played a fun white elephant game and I got some beautiful reindeer Christmas plates!

The next day was Christmas morning and basically my favorite day all year!!! My parents and I opened presents early in the morning with our pajamas, which is always fun! I also baked some yummy pumpkin gingerbread we enjoyed with some tea in the morning.

My dad and I went on our traditional Christmas morning jog around noon. I wore my new workout jacket from Vasken's family...loved it!!

In the afternoon, Vasken came over and we did our own gift exchange. I bought him a coat and tickets for tubing in the snow since he LOVES doing anything in the snow and I...well...have no experience. I thought this would be a fun way to enjoy it together and a baby step for me before I get into full fledged skiing or anything! ;)

Vasken definitely outdid himself this year with my presents. He got me a flannel shirt and a sweater, a few plaques with some motivational sayings on them, like so...

But my favorite gifts were two things he hand made for me. A mason jar wall attachment to organize my make up brushes, lotions, or anything, and a wood journal! MADE BY HAND.

I am still in awe of how good this man is to me. I mean, we have our fair share of arguments. But Jesus always binds our hearts even closer to each other every single time. I couldn't believe what he made me...I started crying!! My heart couldn't handle it. These presents were definitely the highlight of my Christmas this year.

At night, we went to my aunt and uncle's house for our Christmas celebration with my side of the family. We had such a fun time! We ate good food, did a Secret Santa exchange, played games, and made breakfast at 11:30pm. It was the perfect Christmas.

I love reflecting on the past couple of days and remembering all the good God has done. He has blessed me with so many lovely people in my life, from my parents to Vasken to my family and now to his family. Too many blessings to count. I hope you all had a wonderful Christmas as well, and let us not forget all that God has blessed us with, in this season and in every season of our lives!

Rest for the Weary: Recap and Weekly Plan 12/22-12/28

"Come to me all who are weary and burdened, and I will give you rest. I am gentle and humble in heart. And you will find rest for your soul." Matthew 11:28

This past week was my second week of my 10K training plan. Things didn't go the way I had planned, but I am accepting it. I tend to be a perfectionist and if I mess up, it gets me down, which leads to more mess ups, more let down....well, you get the pattern. This week was a tough week for me. I felt EXHAUSTED. Usually, I wake up feeling energetic and ready to work out. This week, it was definitely a struggle. I still got two runs in, but also took some rest days and walking days. The fact that I had less-intense workouts isn't what really got me down. What got me down this week was the massive amount of sugary treats all over the place!!! And my lack of self control around them.

I tried to think through which treats were worth it to me, as I discussed in last week's post. Which treats did I want to have in SMALL amounts and only if they were worth it? But I truly believe that my exhaustion impaired my judgement. I tended to "eat all the things" if you will. I didn't go crazy, but I definitely didn't make wise choices.

I'm not perfect, and I think my strive for perfection actually leads me to make poorer choices instead of coming to Jesus, laying it ALL at His feet, accepting His love and rest, and finding my peace in Him verses other routes I have created for myself. I have a history of over restrictive and over indulgent eating, and when those habits rear their ugly heads again, I know something is off with me. Not just physically, but spiritually as well.

The verse at the top of this post has meant a lot to me this past week. I have definitely felt weary and in need of rest. Instead of finding my rest and relaxation in sugar (which always backfires, let me tell you!) I need to turn to Jesus and rest in Him. I need to look to him for fulfillment and comfort in times when I feel like I can't do it, whatever IT is. I also need to trust my instincts when I actually need rest!!! What is the point of waking up at 4:30 in the morning to workout and work hard, only to end up giving into sugary treats and sweets a few hours later because I am just too tired to care? And for me, usually and especially if I am tired, one treat turns into 10 which turns into a whole day of a "what the heck" mentality. Which never ends well.

I am not perfect. And I am not a food robot, as Melissa Hartwig from the Whole 30 program and the author of "It Starts with Food" reminded me this week. I'm not perfect and I'm tempted just like any of you. It's hard to stick to a healthy eating plan! But after our tough weeks, we just have to get up, brush it off, and do the next best thing.

And for me, after a week of rest and reflection, the next best thing for me to do is to eat something healthy and head to the gym this morning before church. To fill myself up with time with Jesus, good food, and to move my body a bit.

With that said, here is my tentative food plan this week! It's a short week at work, which I am very excited about! I only have 2.5 days and then it's CHRISTMAS! I want to try and use up the food we have at home before I go on a grocery shopping spree. Here is my food/fitness plan:

Pre workout: - banana w/PB - hard boiled eggs - nuts

Breakfast: - scrambles - sausage with taters - quest bar if in a hurry

Lunch/Dinner: - grass fed taco meat - turkey burgers - tuna salads - salads in general!

Workouts: I am going to try to do a couple evening workouts and see how that goes. I am morning person through and through, but I want to try something different this week.

Monday: 2 mile run (fast), Personal training session, Hanna circuits

Tuesday: 5 mile long run

Wednesday: TIU workouts (I have to take advantage of the tone it up workouts!!! I am a part of the TIU community and these are great, at home workouts to do when you are short on time!

Thursday (Christmas!): Run 4 miles (moderate pace)

Friday: Lateral elliptical, log book workout from trainer

Saturday: Run 3 miles (moderate pace), log book workout from trainer

Sunday: Walk, lateral elliptical, or rest day

And there we have it. I am so excited for this week! Christmas is my all time favorite season and I definitely don't want to ruin it by being too tired, too sluggish, or too high off of sugar! :) God is our strength at all times, and He wants us to come to Him. I don't know why I even try any other way! :)

I hope you all have a great, restful, and healthy week!

Sweets and Treats: The Right Motives

Decision making can be tough for people. Being an indecisive person myself, I know how crippling it can be to not know which way to turn, or which path to take. One way that I have found that helps me make decisions is to reflect upon my motives for these decisions.

I tend to struggle with emotional eating. I mean, who doesn't? This doesn't excuse my struggle, it just makes easier to admit to. At times when I am having a hard day, an emotional time, or am just feeling off, I try to not have too many treats or snacks, because I know myself and I know that one treat can turn into a day-long carbapalooza! Anyone else?? Anyoneeeee?

Don't get me wrong; I see nothing wrong with treats. I love sweets, I love chocolate, I love anything sugary, salty, snacky, and delicious. However, I have to be careful about when I have these certain treats. I have to ask myself why I want the treat right now. Is it because I'm at a Christmas party, I only have these cookies once a year, or I just want a sweet treat? Or is it because I've had a hard day and sugar would make me feel so much better(temporarily), so I might as well just give in to all of my temptations and drown my sorrows in a tub of ice cream and a pan of gingerbread? No. For me, the latter reason is the wrong motive. The latter reason is not one that constitutes having a treat for me.

This may be overthinking things for some of you. But for me, if I indulge because I am feeling empty emotionally and need to be filled, that is a red flag. That means that I am looking to other things for fulfillment. For some, it may be alcohol, drugs, inordinate amounts of spending money, a destructive habit, etc. But for me, it happens to be food. It is what I struggle with, and I have learned what works best for me. #dietitiansstruggletoo

God is our ultimate comfort in times of emotional distress. He wants us to turn to Him when we are stressed, lonely, overwhelmed, or any other emotions that drive us to use unhealthy behaviors to cope. This Christmas season, as we are surrounded by treats and temptations, let's all be more mindful about when we give in and what we give in to. No food is off limits, it is our motives behind our compulsive eating or overindulgence that can cause destruction in not only our physical wellbeing, but our spiritual one as well. I want to rely on God for everything because, as my fiancé reminded me this week, all I need is Jesus. ALL I NEED. I need Jesus more than food, clothing, shelter, and even the people in my life. I want to fill myself up with HIM this season, and every season of my life, so that I do not turn to destructive behaviors in order to fill up my emotional voids and struggles.

December Goals & Food/Fitness Plan!

It's finally December and I couldn't be happier!!! This is my favorite time of year. I love all the Christmas movies, music, and decorations. I LOVE going to church and lighting the advent candles and getting closer and closer to the story of Christmas. I just love it all.

I am also excited for a new month because, you know what that means for me! Goal time!!! I love setting goals at the beginning of each month of what I want to accomplish. Sometimes, I don't reach my goal. But that doesn't stop me from setting them anyway and still working towards them! These month's goals might sound familiar (ahem) but I am hoping to really reach them this month and experience some growth in the process! So here are my December goals!

1. Run 5-6 miles, 3 times this month 2. Reach my 100 miles by Christmas goal with Tone it Up! 3. Keep strong with my gluten-free diet and carry around my doctor's prescription whenever I have a hard time with it...yes she wrote down on a prescription pad that I have a severe gluten sensitivity so I would finally believe it! 4. Keep strong with not counting calories 5. Stop complaining about not having time to do things and MAKE THE TIME! 6. Enjoy this Christmas season to the FULL! 7. Count my blessings every day 8. Scrapbook!

I want to start back up a joy jar I used to do with my friend which helped me focus on the positives in my day instead of what stressed me out. You write down something positive on a little piece of paper and place it in a jar. Then at the end of each month (or whenever you want if you want to wait longer), you read through all the great blessings and joyful things that happened during that time!

Fooooooood:

These are my food options for the week! I had zero time to meal prep this weekend and hopefully will have some time tonight!

Pre workout: - hard boiled egg (w/nuts optional) - banana w/nuts or nut butter - Larabar or quest bar - GF toast w/nut butter

Breakfast: - hard boiled eggs w/fruit - protein waffles or pancakes - quest bar - veggie scramble

Lunch/dinner: - leftovers - meatballs (if I have time to cook tonight!) - Turkey or Mahi Mahi burger - roasted vegetables - salads

Snacks: - carrots w/hummus - veggies - bars - nuts

Workouts:

I usually have my personal training session this morning, but we had to cancel this week. Here is my tentative workout plan!

Monday: run Tuesday: run, workout with Hanna (legs!) Wednesday: TIU arms, cardio Thursday: chest, triceps, run Friday: back, biceps, cardio Saturday: run Sunday: rest

I really want to up my running game since my 10K is in 2 months, but I also want to prevent my inevitable hip and knee injuries that appear when I overtrain. I plan on developing and sharing an injury proof 10K training plan to follow!

Anyways, off to the gym to start this month off right! Have a great Monday everyone. I hope you all have time to reflect and set some goals this morning for December!!