Back to the Basics

Happy Monday everyone! I hope everyone has started this week off with a bang! I thought I'd share my eats of the day with you all as some inspiration to show that sometimes, simple really is better! These past few weeks have been filled with ups, downs, stresses, events, good food, and good times for me. However, I woke up today thinking "I neeeeeed some simple, easy, clean foods back in my life!" So I decided to just plan my meals out and make them as simple, fresh, and easy as possible. And let me tell you, it felt great! Going back to the basics of having lean protein, fresh veggies and fruits, and healthy fats helps you appreciate these delicious and nutrient-dense foods in their natural form, and reminds you of how satisfying and satiating they can actually be! So here is my day! :) I woke up and had a banana before my workout this morning. I am finally get back into working out after being sick for 2 weeks! I did the bike with some toning work afterwards for my arms!

After my workout, I made a quick veggie scramble before heading off to work.

For my day at work, I packed berries, salad with grilled chicken that I prepped last night, veggies, and nuts. These meals/snacks were so simple and were all from fresh, real foods. They kept me full and energized all day long!

After work, I met my parents at one of my favorite restaurants...Lemonade! I got their Pineapple chicken salad and Thai veggie salad. These salads are both so light and delicious and are filled with more of those fresh veggies!

Whoever says vegetables don't fill you up has definitely never...well...eaten vegetables! Veggies are so filling because of their high water and fiber content. Plus they require lots of chewing, forcing you to eat slower and enjoy your food. This helps your body take time to digest, and helps your brain send those helpful "I am full so you can stop eating" signals. In addition to the nutritional benefits of vegetables (fiber, vitamins, minerals, etc), they are also great for volume eaters, like myself! I'd rather have a whole big bowl of something than a teeny tiny slice of anything else. That is why I love to fill my plate with lots of fresh, non-starchy veggies that are crunchy, fun to eat, and that fill me up! One of the best things I've ever done for my health is try to incorporate vegetables into at least 75% of my meals for the day, whether that is in scrambles, stir-fries, salads, snacks, soups, etc. Also, pairing high-quality proteins such as eggs, chicken, turkey, beef, or fish, with your vegetables is the best way to help you stay full and energized all day long, without compromising your healthy eating goals!

Whenever you are stressed out about meal planning or just need to snap out of some old habits creeping back up, just go back to your basics. Grab a protein, surround it with tons of veggies, and add some healthy fats to the mix. Simple, easy, healthy, and delicious!

Healthy Priorities

I am currently writing this with no voice. I mean that...NO VOICE. Nada...I can barely whisper. It's been an interesting past few days to say the least, and past few weeks for me as well. There has been so much going on for me, physically, emotionally, and spiritually. It's been a lot to process, but I am loving the many things God has been teaching and showing me through this journey here on earth! This past weekend, I got very very sick. I basically came down with a fever on Valentine's day (so so sad!) and was in bed with a  cold/flu for most of the weekend. Then, when I finally started feeling better yesterday, a horrid cough came over me and my voice decided to go on a little vacation and leave me behind. So here I am, voiceless, hacking a lung, and kind of frustrated that I can't talk. I'm hoping that some tea, rest, and silence will get this out of my system! I haven't been able to work out since Friday which is KIND OF irritating me, but I know I have to stick it out and rest up for this sickness to leave and hopefully never come back.

A number of weeks ago, I wrote a post entitled "Labeling Life," which is a very honest look at how our brains deal with the "diet labels" we put on ourselves. Ever since writing that post, I feel like God has been doing SUCH a work in my heart in regards to what I eat and why I eat the way that I do. I have felt such freedom in choosing foods that are healthy and work for me, even if they don't fit into a particular "diet philosophy" or mold. I've also come to realize that I can agree with a certain diet mentality, but not have to follow it 100% of the time. As one of my very close friends Michelle over at www.littlekarim.com says at the end of each of her posts, "what works for me, works for me." I think this is SO true! 

Let me back up a bit. There are SO many diet books out there, right? I mean just go to any bookstore (or Amazon) and you will be overwhelmed at the amount of nutrition literature there is available to the general public. Which can tend to be confusing! There are books ranging from vegan, paleo, vegetarian, low-carb, high fat, and so on, and each of them have great attributes. However, following any one of those diets religiously, for the sake of following a set of rules, is not the healthiest thing to do for your body or mind. Your body needs a variety of foods, and so does your brain for that matter. Food is here to fuel us, but also to bring us enjoyment. When we over restrict foods, our brains tend to want those foods so much more.

When I first started my journey with gluten-free and paleo eating, I was seeking a diet philosophy that I could get sold on, 100%. I wanted a clear cut set of rules that could guide me and dictate my food choices. I wanted justification for why I ate the way that I ate. However, throughout this whole journey, which has been almost 2 years now, I've realized that diet is not about following rules, labels, or philosophies. It is about finding what works for you. Which is why I have decided to not follow any one diet mentality, making this a "Labeling Life part 2" type of post I guess! :)

As a dietitian, people think that I have it all together in regards to my food ideas and philosophies. However, I am here to tell you that I do NOT have it together. In fact, it's even harder for us dietitians sometimes! We have all this knowledge bouncing around in our heads: contradictory research, objective and subjective findings, and personal experience that all get confused in our brains. It is hard not to be conscious of the foods you are eating when you know so much about them. It is almost as if you "know too much," which can be overwhelming! I've realized that life has to be SO much more than just minimalistic views on food. Fruit is not just sugar. Grains are not just fiber. Protein is not just fat. Food is beautiful and made up of so many intricate components. There are good sides and bad sides to each food group. There are healthy proteins, and not so healthy proteins, healthy grains, not so healthy grains, healthy fats, and not so healthy fats, etc etc. We can choose the healthy foods we want to eat instead of restricting almost every food group while trying to have the "purest" and "cleanest" diet ever. This is just not possible...and life is about so much more! One verse that God keeps bringing to my mind is Romans 14:17, which states:

"For the kingdom of God is not a matter of eating and drinking, but of righteousness, peace and joy in the Holy Spirit."

I want to be healthy for the Lord. I want to glorify Him and honor the body He has given me. I want to be healthy so I can be effective to do the SO MUCH MORE that God has in store for me! I want to eat nutritious foods, but I want to be filled with righteousness, peace, and joy in the LORD, not in the rules that I follow. Being healthy should never be the end result, because our bodies are so temporary. We should strive to be healthy to glorify God, to learn the art of self-discipline in this very overindulgent world we live in, and be well equipped, energetic, and healthy to bear much fruit for the Lord.

I am so excited for this freedom in health that God has been showing me, and I know I still have so much to learn. We should make healthy choices to glorify God, not to follow some set of rules or ideology that start taking a life of their own, turning into over-restriction! I hope this post resonates with some of you out there, and I hope that my honesty and openness helps you reflect on why you have your health goals and where your priorities are in regards to why you want to be healthy! Having goals and making plans and health-conscious food choices are important, but let us never lose sight of what matters in life and WHY we want to be healthy!

The Magic of Avocados!

Wow, it has been such a crazy and busy week! I feel like I have barely had time to breathe with my work schedule and evening activities. Since I don't work until 11am today, I figured it would be the perfect time to post about a topic I have been wanting to post about for a while! This will be an review on two articles all about the greatness of avocados! Avocados have become so popular lately, so I thought I'd do some research on the specific health benefits researchers have associated with the consumption of this fruit! Yes, even though avocados are high in healthy fats (which we will get into later), they are actually botanically a fruit. Their widespread health benefits, and their effect on overall health, will be the focus of this review.

The two articles I read are entitled: "A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults."

and...

"Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008."

Here are the citations!

Wien, M., Haddad, E., Oda, K., & Sabaté, J. (2013). A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition journal, 12(1), 155.

III, V. L. F., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.

Review:

I was actually really excited when I found these articles because the first one was written by many of my former graduate school professors at Loma Linda University! This article focused on the satiety effects of avocados. Satiety is the feeling of fullness we experience after a meal. Some foods promote satiety, while others do not, and actually promote the opposite: overeating! Obviously, if we want to eat healthy amounts of foods, we want to pick foods that promote satiety and keep us full until our next meal. This study also measured the glucose and insulin effects of avocado, as well as its impact on over energy intake. All of these factors were measured in overweight individuals. What the researchers found is that, by adding half of an avocado to your lunch meal, meal satisfaction significantly increased by 23%, while the desire to eat or snack again over the course of 5 hours post lunch decreased significantly by 28%. When avocado was included in the meal (replacing the avocado for another food item), satiety increased significantly by 26%, while the desire to eat over the course of 5 hours post lunch decreased significantly by 40%. Eating the avocado portion at lunch also produced a more favorable blood glucose and insulin response compared to those who did not include or add avocado to their lunch meals. This study shows that eating even half of an avocado with your lunch, or replacing part of your lunch with this food, increases your satisfaction with your meal, and will keep you full for a LONG while afterwards! This is good news for you afternoon snackers out there, who are ready for some crackers or chips just a couple hours after lunch! Even though the avocado adds calories (about 115 calories in half of an avocado), the quality of and satisfaction with your lunch increases, leaving you full and energetic long after your lunch meal.

Which brings me to my second article, which measured the diet quality and nutrient intake of avocado consumers, as well as participants' overall risk of metabolic syndrome. Compared to non-avocado consumers, this study found that diet quality was significantly higher in those who consumed avocados. These people had an increased intake of micronutrients from fruits and vegetables, and a decreased intake of foods with added sugars. Those who ate avocados had a higher total fat, fiber, vitamin E, magnesium, potassium, and vitamin K intake. They also tended to consume less carbohydrates, and have a  lower body weight, BMI, and waist circumference than those who did not consume avocados. Yet another reason to include these delicious fruits in your diet! Even though those who ate avocados had a higher fat intake, they actually weighed less. These people also had a lower risk of developing metabolic syndrome, which includes a myriad of health problems including poor blood glucose control, high triglycerides, low protective HDL cholesterol, high blood pressure, and a large waist circumference. In addition to all of these health benefits, avocados are also high in monounsaturated fatty acids (or MUFAs), which have cardiovascular benefits and prevent the oxidation of small LDL particles. Oxidized LDL is a huge contributor to heart disease, which is the main reason why avocados promote heart health as well.

My opinion:

Wow, how much more of a reason do we need to eat avocados? Not only do they taste creamy and delicious, they also provide a large host of health benefits. They are good for our bodies and our brains. Promoting satiety helps us focus on other things because, as we all know, when we are hungry, food is all we can think about! The satiety promoting factors in avocados are a great reason to include them in your breakfasts, lunches, or dinners. They are also good for our health and protective against heart disease. I recommend having 1/2-1 avocado per day, depending on your activity level and overall size. I also suggest replacing your usual nutrient poor foods, such as bread, rice, or pasta, with avocados, which are much more nutrient dense and have higher satiety signals and fullness cues than our other refined carbohydrate choices! Some ways to include avocados are with your eggs in the morning, with salads at lunch, or by making some guacamole to dip veggies in at dinner! So enjoy some avocado today and I hope you all have a great Wednesday!

Redefining the Snack!

I love snacking and have always been a snacker! When I was younger, I would look forward to my afternoon snacks, which would usually consist of goldfish crackers while watching "Little House on the Prarie." (Loved that show!) Throughout the recent years, I have found that my nostalgic love of snacking still rings strong and true. I would much rather snack throughout the day than have 3 square meals a day. But, since most snack foods tend to be processed, high in salt and sugar, and not the healthiest of options, snacking has gotten a bad reputation. The action of snacking also stimulates us to eat more by triggering that mindless "put food in mouth, repeat, repeat, repeat" action, which makes it easy to ignore our satiety signals (aka your brain screaming "I am full so stop feeding me!!!") Makes you almost feel like a crazy cooke monster, huh??

I read an interesting article this week entitled "Half of eating occasions are snacks." Here is the link below!

http://www.foodnavigator-usa.com/Markets/The-end-of-the-meal-as-we-know-it-Half-of-eating-occasions-now-snacks-says-Hartman

A new report by the Hartman group states that more and more people are eating on the go, snacking, and replacing traditional meals with more snack foods. The authors stated that people are eating "on a whim" and "according to cravings," making them more likely to go through the drive thru, stop at a grocery store, or pick up a yummy baked good from the local bakery on their way home from work, school, or any function. The report also stated that half the time, people eat alone, which means that smaller portions are even more necessary. The report states that these snacks have become replaced meals, and some people are even starting to snack at home when they are too tired to make a full course, nutritionally balanced meal.

My opinion:

I am a healthy eater, but also love to snack. I completely understand the need to eat something on your way home, or the feeling of being too exhausted to cook a full meal after a long day at work. But, there are some healthy ways to prevent a snack attack that leads to an all day eating fest! Planning and prepping your meals and snacks are the key to establishing healthy meal and snacking patterns, leading to a happier and healthier life! Check a few posts back if you need some meal planning ideas, and keep reading for some snacking tips!

Since I get off work at 5:45pm, have a 45-50 minute commute home, I know that I will get hungry on my drive. I always make sure to either pack a quest bar or some nuts for my drive home.

The combination of nuts with either veggies or fruit is also very satisfying and filling!

In my experience, the key to being a healthy snacker is to PLAN your snacks. Most people plan meals, but simply leave the snacks up the chance. This usually leads to overeating snack foods such as chips, popcorn, candy, etc. The reason why these foods are SO easy to overeat is that they are full of sugar and very devoid of nutrition, which leads to these foods having addictive qualities. Think about it, have you ever eaten 4 plates of steak or grilled chicken? Your body just screams NO and physically doesn't let you because of all the nutrition and protein in these foods. But, have you ever polished off 4 baskets of chips and salsa without even thinking about it?? Be honest, because even I can answer that question with a  resounding YES! As delicious as some of these snack foods are, they have no internal mechanisms that make us say STOP EATING. Most snack foods do not contain adequate protein to keep us full and do what snacks are intended to do: keep us full enough till our next meal. Which is why, I recommend, redefining the snack!

1.) MINI-MEALS: A snack should really be more of a mini-meal. Think of your snack as a protein, veggies, and some healthy fats. If you have a hard-boiled egg, carrots, and a 1/4 cup of hummus, nuts, or guacamole, I guarantee that you will feel satisfied and full, without feeling the need to have a second, third, or fourth portion of this "snack" or mini-meal. Another idea is 2 oz grilled chicken, some snap peas or mini bell peppers, and a string cheese. This meal would fill you up without stuffing you up, and will keep your energy levels steady for a few hours instead of leaving you hungry and wanting more.

2.) QUICK STOP PROTEIN: When it comes to stopping on the way home for a snack, most people turn to Starbucks, fast food joints, or ice cream parlors. However, in the same amount of time it takes for you to pull into one of these food establishments, it would take the same amount of time to stop at a nearby grocery store with a prepared foods section and pick up a rotisserie chicken. Chicken has good protein, is a fast snack option that you can leave in your fridge at work, and can even be taken home to your family for a quick dinner. Just whip up a salad or some steamed veggies (keep a few bags of frozen veggies on hand for emergencies such as these!) and you've got yourself a nice protein+veggies meal! You can even boil cook up some sweet potatoes or some brown rice as a carbohydrate side as well.

The more our world changes and gets busier, the more our daily habits change as well. As this article has shown, the "traditional" meal is taking a back seat to snacking and eating on the go. Even though we all have busy schedules, don't let health and nutrition take a back seat as well! Use some of these tips, or create your own protein, veggie, and healthy fat meals that will help you stay full and resist the need for salty or sugary snacks. By packing each meal with as many nutrient-dense foods as possible, you will leave your body and brain satisfied and going strong throughout the day, preventing the overeating and mindless snacking that so often occurs when you let yourself go hungry! So go ahead, redefine your snacks, and see how much better your moods, energy, and overall health will be!

Time Crunch Workouts!

Happy Weekend everyone!!! I hope you all are having a wonderful Saturday morning. It felt good to sleep in for me until 6:30am this morning! I am usually up and at 'em by 4:45/5am, so it was a treat to wake up and realize I had slept till 6:30! I went to the gym this morning and was able to workout for a little longer than usual, which got me thinking about how hard it has been to fit in my usual long workouts into my new work schedule. As many of you know, I just started my first real job in mid-January! I am working for WIC, which is a supplemental nutrition program for women, infants, and children! I am in love with this job and feel so blessed by the Lord for this opportunity to work with, and serve the most amazing people! I have always been an early riser, so waking up early to get my workouts in before heading to work has not been too challenging. However, I have not been able to get in those long workouts that I was accustomed to before starting my job. I used to workout for about 60-90 minutes daily because a.) I loved it! and b.) I had allllllll the time in the world! :) Clearly, this is not the case anymore! Since I am definitely not an evening worker-outer, I have developed some strategies and tricks in order to get the most workout-bang for my time-buck these past couple of weeks. Here are some tricks if you are in a time crunch and looking to still get a great workout in the AM!

1.) Tone it Up workouts!

I love Tone it Up (TIU) workouts! They are usually between 10-20 minutes long and work all your major muscle groups. The trainers, Karena and Katrina, use strength training and toning moves that work multiple muscle groups at once, so you get both a cardio and toning workout! Check out their website (www.toneitup.com) for a complete list of their workouts! You can also search them on YouTube!

2.) Resistance, resistance, resistance!

I have learned that duration is not everything when it comes to working out! I could go on the elliptical for 60 minutes and barely break a sweat, or 30 minutes and be drenched by the end of my workout! It all depends on what resistance setting I have used. I have done my elliptical HIIT workout (check previous posts!) multiple times the past 2 weeks and always come out feeling like I did a major hour-long workout! I am drenched and my heart rate goes way up, which is the mark of any great workout! Play around with the resistance and crossramp settings on your machine and try 2-3 minute intervals of raising and lowering the resistance to keep your heart pumping and those calories burning!

3.) Toning large muscle groups

My third trick is to tone the largest muscle groups in the least amount of time. I usually try to work on my shoulders, back, chest, or legs EVERY day since the moves for these body parts usually get my heart rate going. I also include some biceps, triceps, and abs as supplemental exercises, but I always make sure to get those major muscle groups done! I do shoulder presses, which raises your heart rate since any movement lifting your arms above your head helps get your heart pumping. I do the chest press machine at the gym, as well as lat pulldowns and lat rows, which leave your back looking and feeling great! I also do deadlifts at least 3 times a week. I have worked up to a 30 lb bar (I started at 5 lb dumbbells...take that for progress!) and am loving the results. I also try to do the leg press machine or squats and lunges, depending on how my knee is doing (still nursing that injury...)!

In a typical workweek, my workouts usually last about 35-45 minutes every morning, depending on my schedule how much time I have before I have to get ready for work. Below are some examples of what my workouts have consisted of the past couple of weeks:

1.) TIU workouts: I absolutely love the new "love your total body 2 workout" which is 20 minutes long. I also do some of their more focused 10-minute workouts, which work specific muscle groups. I usually do these TIU workouts if I am staying home to exercise instead of heading to the gym!

2.) Bike for 30 minutes, chest press, deadlifts, biceps, triceps, abs

3.) Elliptical HIIT for 20-30 minutes, shoulder press, shoulder raise, lat row, leg press

4.) Bike 15 minutes, elliptical HIIT 20 minutes, lat pulldown, squats, lunges, abs

I hope this post gives you some ideas on ways that you can maximize your workout time with a busy schedule! Any workout is better than no workout, so even if you lift some weights in your bedroom for 15 minutes before getting ready for work, that counts and positively impacts your health! Planning out your workouts also ensures that you get them done in the morning so you feel energized throughout the day and don't have to worry about fitting them in at night! So get up and get moving people! And if you need some added motivation, here you go! :)

Article Review: Picking Your Battles with Meat

The article I am writing about today discusses the dangers of processed meats.  Processed meats are usually a staple in most people's diets, whether the person is careless about his or her health, or an extremely health conscious individual. Every now and then, we all need a little convenience in our lives! However, this article does a great job of clearly outlining the different dangers associated with a high consumption of processed meats, while making the public aware of some healthier alternatives. This article is entitled "Processing of meats and cardiovascular risk: time to focus on preservatives." Here is the citation before I forget!

Micha, Renata, et al. "Processing of meats and cardiovascular risk: time to focus on preservatives." BMC medicine 11.1 (2013): 136.

The purpose of this article was to explain why deli meats have been associated with adverse health effects, as well as to provide ways to enjoy meats in healthy and less harmful ways. The article begins by expressing how the consumption of red meat has been considered to be a major risk factor for cardiovascular disease because of saturated fat and cholesterol. However, recent findings suggest that the saturated fat and cholesterol of red meat do not provide sufficient evidence to prove a causative effect between red meat and cardiovascular disease. The authors state that a more rounded view must be taken on this topic.

The authors proceed to summarize various studies that have proven that unprocessed red meat does not have a significant association with cardiovascular risk. The consumption of unprocessed poultry (chicken, turkey) was slightly associated with a lower risk of cardiovascular disease. Another study reviewed in this article, conducted in 2010, found that unprocessed red meat and coronary heart disease had no significant association; however, there was a significant association between processed meat intake and coronary heart disease. The most notable differences between processed and unprocessed meats are sodium and nitrates. These preservatives are added to most deli meats and are thought to be the cause of these adverse associations between processed meats and cardiovascular disease. The authors conclude that these "low-fat" deli meats should not be advertised as "healthy" and that dietary recommendations should not just be "fat-based" but overall "nutrient" based, promoting fruits, vegetables, nuts, whole grains, and fish, while recommending the avoidance of processed meats and other high-sodium and refined foods.

My opinion:

Okay, so basically, preservatives are bad, fresh meats are good, class dismissed. But, I feel that there is a very important concept to note and always remember when dealing with these scientific discoveries. Associations do not necessarily mean causation. What I mean by this is that one factor can be associated with another. For example, an association is that people who have a lighter in their pockets have a high association with smoking. But, the fact that these people have lighters in their pockets is not the only reason why they are smoking; it is not the cause of them smoking. The cause is most likely because of addiction, habits, etc, and not just because they happen to have a lighter in their pocket. The authors in this study note that some of the studies they reviewed did not adjust for certain "outside forces" that may have impacted their participants. Many people who eat a high amount of processed meats have higher rates of smoking, drinking, having inactive lifestyles, and have poor eating habits in general. These outside forces, or "confounding factors" can impact the findings of these studies and make the outcomes somewhat fuzzy and unclear. We don't know if the adverse effects are just from the processed meat consumption, lack of exercise, lack of whole foods, or because these people happen to smoke and drink. That is why it is always important to read scientific studies with a watchful eye.

Now, while I firmly believe that these preservatives and additives are harmful and should be avoided, I understand that real life happens. Sometimes, in our healthy eating journeys, we have to make allowances for certain convenience items. In a perfect world, we would all have time to cook our meats from fresh, grass fed, antibiotic free sources, bake our own breads from the wheat we have grown ourselves, and eat fresh (not frozen) fruits and vegetables all day long. Unfortunately, our world is not perfect, and sometimes even the most health-conscious individuals must take the easy route to get nutritious foods in our diets without having to start from square one. For me, this is where deli meats come in. When I need a quick protein source but know I won't have time to cook some meat, I usually grab a case of deli turkey from Trader Joe's. Thankfully, they have a nitrate free option, which makes me feel a little less guilty about my once in a while protein choices!! But, I also understand that these choices are not always available, and that is okay. If you can avoid these types of foods most of the time, the rare instances where you may have high sodium, nitrate-filled meats won't cause as many problems as having them consistently every day for weeks or months at a time. My recommendation would be to always try to cook fresh meat, poultry, and fish, but not fear the occasional need for some convenience "healthy" food options. If you are going to eat processed meat, I recommend getting a nitrate-free and low-sodium version whenever possible. 

I hope this article was educational and interesting for you all! Have a wonderful Thursday evening!

Meal Planning Made Simple!

As a dietitian, and an overall planning and organization nerd, I have always loved to plan what I am about to do. I love scheduling and making list, and this habit has spilled over into my eating habits and meal plans as well! This is something I am definitely grateful for. Cooking and planning your meals usually leads to spending less money, making healthier choices, and actually enjoying your meals more! There is something about cooking and preparing your own food that makes you appreciate it so much more when you sit down to eat your meals! :) Since starting work not too long ago (11 days ago to be exact), I have taken my love of meal planning to a whole new level. I have been meal prepping on the weekends and planning my meals like there is no tomorrow, and I love it! Last night, as I was preparing food for the week, I was filled with such joy in my kitchen! I have always been a firm believer of helping people use food to their benefit and not their detriment, so planning and cooking my own meals that benefit my health just fits right in to my philosophy! This practice of mine has also led to WAY less waste money and food-waste, which is always a needed bonus in today's world. I thought I would share some of my meal planning tips and tricks for you all who are crunched on time but still want to plan and pack your meals for work, school, and the like!

I usually do my meal planning and prepping on the weekends. On Saturdays, I assess what I already have in the kitchen to see what I can use up before my buy more food. Based on this, I make my meal plan and write out any additional items I need from the store. On Sundays, I head to the store, stock up, and get to cooking. Trader Joe's has been my go-to grocery store to shop from. A little can go a long way in this store, and they usually carry exactly the foods I am looking for. Prepping most of my meals on the weekends ensures minimal to none meal prep needed throughout the week, which works for a busy schedule! I have included my easy meal planning tool below to assist anyone that needs a little boost to start planning their meals! Just click on the link and save!

Easy Meal Planning Tool

Below are some of my meals from my first few days at work. Most of the recipes are up on the blog, and some of the other meals are just the assemble and pack type!

Breakfast Ideas:

Breakfast is the most important meal of the day. If you don't have time to eat something before heading to work in the morning, it is crucial that you have food on hand to grab and go! Eating breakfast helps you wake up and be more alert throughout the day, and also decreases the chances of mindless snacking later on! Eating in the morning also regulates your hormones and helps your metabolism get up and moving! One of my favorite breakfast options are hardboiled eggs. These are so easy to prepare, and you can boil a large quantity at a time and keep them in the fridge (with the shell on) for 5-7 days! You can peel them the night before consumption, or spend 30 seconds peeling them in the morning. They are the perfect nutritious and protein-packed meal option. You can pair an egg with some fruit or even some sweet potatoes. I used my spiralizer to get those sweet potatoes spiraled, and just popped them in the oven on 400 degrees F for 40 minutes, flipping and mixing them around on the pan in between.

Another breakfast option is to make one of my many famous and healthy baked goods. I have a variety of recipes on this site ranging from gingerbread, pumpkin bread, carrot cake, brownies, and banana bread that are all healthy enough to eat for breakfast! I use protein powder and healthy ingredients to make these baked goods not only taste good, but also fill you up in the morning! Below is my banana oat bread! Check out the rest of the recipes to make as quick and delicious breakfast options!

Lunch Ideas:

Lunch is one of those meals that you definitely want to make you feel satisfied and full. I don't know about anyone else, but for me, the afternoon is one of the most dangerous times for me to snack! I have been making sure to have filling and satisfying lunches while at work so I don't have an energy crash and burn, or get those snack cravings in the afternoon! I made a spaghetti squash casserole last week (recipe is posted) which lasted for about 4 days! It tasted delicious! I paired it with veggies or a salad to make it a well-rounded and filling meal!

My zucchini stew recipe is also an easy one to make in bulk and pack for the week! My recipe below was made with grass-fed beef, zucchini, and a few other delicious flavors. This meal kept me going for hours and equipped me with great energy during the day! Check out the recipe to make some for the week!

Below is an assemble and pack meal option. I usually cook my own chicken but was short on time this weekend, so I grabbed the prepared Lemon Pepper Chicken from Trader Joe's, which is usually next to the prepared salads. All you do is slit some holes in the chicken container, stick it in the microwave for 3-5 minutes, and viola! This chicken is actually really delicious too, and I am very picky about my meat! I also bought the stir fry vegetable mix from Trader Joe's, which is just a ton of fresh, chopped vegetables! I sautéed these with some olive oil and garlic. Lastly, I used some microwaved, boiled, roasted, or however-you-want-to-cook-them sweet potatoes to add some healthy starch to my meal! I portioned it all in my nifty ziploc container, and this made the perfect lunch for work!

Snack ideas:

It's a good idea to pack some snacks with you, just in case you do get hit with hunger and don't want to give in to cake, donuts, or whatever else may be lying in the break room. I usually pack some vegetables or high-protein snacks to make sure these snacks will provide me with nutrients, not just empty calories. String cheese is a good option, but my favorite snack combination is carrots with nuts. I don't know why, but this combination tastes incredible! Don't knock it till you've tried it! In addition to how delicious it tastes, it also keeps you insanely full. I usually have some around 3 or 4 pm to make sure I am full and energetic for my long commute home, since I usually don't have dinner until about 7pm on most nights!

I hope this post helps spur some ideas for planning and packing your foods for your workday! If you carve out a few hours of your weekend and dedicate them to planning and prepping your meals, you will be sure to make healthier choices throughout the week, waste less food and money, and enjoy your meals 10 times more than you would if you were eating out every day! I hope you all have as much fun as I do while planning and prepping your meals for the week! Have a great night everyone! 

Labeling Life

I have always been a perfectionist. It's been that way for as long as I can remember. If I do something, I have to do it 100%, or not do it at all. I always have set high standards for myself and, when I inevitably don't meet some of those standards, guilt, frustration, and an all together "I let myself down" mentality tends to take over. Growing up, my perfectionism revealed itself in my schoolwork. If I came home with a 96%, I would focus on the 4% I got wrong verses the 96% I got right. No one taught me this, I just wanted to always do well all of the time. As I've grown into an adult, I have realized that my need to be spotless comes out in many other aspects. Studying to be a registered dietitian set me up to have a plethora of knowledge on many confusing things. Caffeine, good or bad? Red meat, cancer bomb or good source of iron? Oatmeal, empty carbohydrate or heart disease fighting fiber? These findings always swished around in my brain and caused many confusing moments when ordering food, cooking food, or just plain deciding what to buy at the store for a particular day.

About 18 months ago, as my stomach problems became more evident and severe (see previous posts for more info!), I experienced much relief from cutting out gluten from my diet. I was so excited about the benefits of my gluten-free diet that I decided to take it one step further and go Paleo for a while. I recently just wrote a post on the Paleo diet, and firmly believe in what it stands for and its food recommendations. I love that it is not carb or fat phobic, lets you have your sweet potatoes, and advocates including those healthy fats that so many people fear! I did a Whole30 about a year ago and, by doing so, feel as if I "healed" myself with whole, nutritious, nutrient dense foods.

When I did the reintroduction part of the Whole30, where you slowly reintroduce grains, dairy, legumes, etc to your diet to see how you react, I found that gluten, and at times grains still gave me problems. However, cheese suddenly had zero adverse effects on me. I have always been allergic to full fat milk, but cheese did not bother me. I also love hummus and have never experienced a bad reaction to legumes either (even though I'm not particularly a fan of beans, I just love hummus and peanuts). I also began taking probiotics per my doctor's recommendation, which also seemed to immensely calm down my symptoms.

However, this put me in a dilemma. Was I still Paleo? Primal? Could I still support the Paleo diet, as well as the Whole30 and what it stands for, while still enjoying cheese and legume products? Did I have to pick a team? What would I call myself?

The more I thought about it, the more confused I got. And then I realized that this was crazy!! As all these thoughts were bouncing around in my already perfection-seeking brain, I started to see why the messages the public is getting can be so confusing. Which unfortunately leads to people just getting sick of thinking, throwing in the towel, and going to the nearest drive-thru for relief.

After much reflection, and some great talks with amazing friends (Michelle at www.littlekarim.com being one of them, check her out!), I am here to tell you that life doesn't have to be labeled. A healthy lifestyle is just that, a LIFEstyle. Day in, day out, the choices you make effect your health, both physically and psychologically. I don't have to pick a team, choose a group, or be 100% of something, 100% of the time. I just have to just be me, Tveen, a healthy eater who enjoys good, wholesome, nutritious food.

What works for me is this: eating good, nutritious, satisfying foods. I try to stay away from gluten because too much of it makes me feel icky. I eat cheese because it tastes amazing and fills me up. I eat hummus because it is one of the best dips out there. I eat vegetables because they are beautiful and colorful and are so good for us that we should probably be shoving the other refined carbohydrate and processed foods out of our plates to make room for these beauties.

I eat fruit because it is nature's candy and I love sweets. I eat carrots with my guacamole because I love guacamole, but could easily consume (in 30 minutes flat) my body weight in corn chips, and still be hungry by the end of my meal. I eat fat because my body needs fat, my brain thrives on fat, and it fills me up and tastes amazing. I eat food. And that's that.

I can love Paleo, but I can also love non-Paleo foods. I can firmly believe in the philosophy behind the Whole 30, but not be "on a Whole 30" for the next 30 years of my life. I can put meals together that sometimes turn out to be paleo, sometimes have some cheese sprinkled on top, or sometimes have some hummus, rice, or one of my Grandma's once a year, famous, gluten-filled, Easter cookies. The point is, it's life, it will go on, food is food, and it is here to fuel us and get us through our REAL LIFE.

There is freedom in the fact that we don't have to label our lives. We don't have to fit perfectly in a group. Or be perfect at all. A healthy life is one that is a process to achieve, but an amazing place to be. It's a place of freedom, of enjoying optimal health, and of finding foods that work for you.

The best feeling for me is to sit down to a meal and know that what I am putting in my body will fuel me, give me good nutrition, and make me feel on to of the world afterwards! I don't have to know, or care, if a food is 100% of this or that lifestyle. So I guess that labels me as "Tveen." And that is the healthiest and happiest place to be.

Article Review: Paleo, Heart Disease, and Diabetes

Today was my first day of my new (and first) job! As I mentioned a few posts back, I am now a Nutritionist-RD at WIC, a supplemental nutrition program for parents and children to receive food and good nutrition counseling! I am beyond excited and was pretty much acting like it was Christmas morning all day long! So, in honor of my first day, I have decided to dissect a rather scientific article I read on our cruise! :) I've talked about the Paleo diet before, but will do a brief overview again before getting into the article I read. This diet may be surprising to some who have not heard about it, but be patient, do some extra research if you are interested, and learn something new! :) The Paleo diet is one that focuses on foods that our ancestors ate before modern agriculture. This includes animal proteins (meat, chicken, fish, lamb, eggs, etc), vegetables, fruits, and healthy fat sources such as coconut, nuts, avocado, and olive oil. NO dairy, legumes, grains, soy, seed oils, or artificial sweeteners allowed. Foods like corn, oats, rice, peas, and quinoa are all considered grains, so those are omitted as well (and if you look at the nutrition composition of these foods, they are mostly carbohydrate and act as starches in your body, so they are omitted with good reason).

I am a fan of the Paleo diet (while I still do love my cheeses...just can't seem to give them up)! I did my first Whole 30 (a very strict Paleo diet for 30 days) last March-April, and it was a good experience for me and my health. However, I did suffer from the usual restriction-overconsumption syndrome that usually follows a strict diet, and proceeded to crave and include gluten in every single thing I ate for a few months. But this experience also reminded me that my reactions to gluten are not too desirable, as I was sick and experiencing symptoms I didn't feel when abstaining from gluten. After a few break ups and reunions with the G-word, we finally broke up on the cruise about a month ago. While I am still having dairy, I am otherwise following a gluten-free and mostly grain-free diet. I feel so much healthier in every aspect of the word. I now have rare, if any tummy issues, am finally sleeping through the night (something I haven't been able to do well since I was an infant), feeling more mentally alert and energetic, and enjoying clearer skin! I am also eating more plants and fruits than I ever have before in my entire life...including when I was vegetarian! I am loading my plate with dark green leafy vegetables, broccoli, carrots, kale, sweet potatoes, ANY vegetables I can find. I firmly believe that this is the key to a successful and healthy Paleo lifestyle; focusing on the whole, real, and nutritious vegetables, fruits, and healthy proteins and fats you can eat!

However, keep in mind that you don't have to stay away from these foods 100% of the time. Many Paleo enthusiasts follow an 80/20 lifestyle, keeping to the Paleo diet 80% of the time and allowing the occasional non-Paleo foods 20% of the time. Just figure out what works for you, makes you happy and healthy, and go with that!

The article I read is entitled "Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study." Citation is below! :)

Jönsson, T., Granfeldt, Y., Ahrén, B., Branell, U. C., Pålsson, G., Hansson, A., ... & Lindeberg, S. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol, 8(35), 1-14.

The goal of this research group was to determine the effects of a paleolithic diet and a typical diabetic diet as "generally recommended" on risk factors for cardiovascular (or heart) disease. The study was done on patients with type 2 diabetes who were not on insulin. The different biomarkers that were measured were HA1C (hemoglobin A1C), which is basically an average of your blood sugars for the past 3 months, blood pressure, HDL cholesterol, and triglycerides. Body measurements were kept track of as well, such as weight, BMI, and waist circumference.

Participants were placed in two, random groups and were told that they were both going to receive a "healthy diet." Each group received guidelines for either the typical diabetic diet (whole grain carbohydrates, legumes, fruits, vegetables, and high fiber foods, with a decrease in fat), or the Paleo diet (defined as I did above).  The majority of the diabetic diet came from carbohydrates, while the majority of the Paleo diet came from proteins and fats, as well as carbohydrates from fruit and vegetable sources. After following their originally assigned diet for 3 months, the group switched diets and followed the alternate diet for the next 3 months.

The findings of this study may surprise some people! Results showed that the Paleo diet significantly resulted in lower HA1C, blood pressure, triglycerides, and waist circumference, and higher HDL (good cholesterol), compared to the typical, recommended diabetic diet. The Paleo diet was also naturally lower in calories, even though no guidance was given to the participants on the amount of food they should be eating. They were just told what kinds of foods they should be eating (quality) and were allowed to regulate themselves. The Paleo diet also increased insulin sensitivity, which means that the insulin was able to work more efficiently in the body, clear the blood sugars effectively, and prevent high blood sugar levels.

What got me the most excited about this study is that the HDL (protective) cholesterol and triglyceride values both improved! HDL increased while triglycerides decreased, which is a markedly improved cardiac outcome. This is huge because many opponents to the Paleo diet claim that the diet is too high in proteins and fats (both from animal sources and nuts/oils). However, this demonstrates that eating these foods does not necessarily cause us to build up cholesterol and triglycerides in our bodies. From my own personal experience, since adopting a mostly Paleo lifestyle, my cholesterol has dropped from 185-113! And I was eating at least 2 whole eggs a day, as well as meats.

Additionally, the study found that the Paleo diet led to decreases in waist circumference, proving that the Paleo diet is not going to pose a health risk on those choosing to follow this eating plan. Cardiovascular markers significantly improved, decreasing people's risk of developing heart disease. Participant's waists actually got smaller, and who doesn't want that? The fact that the diet was also self-regulated and those on Paleo naturally ate less also shows that the Paleo diet, with its combination of protein, vegetables, fruits, and healthy fats, is more filling than the typical recommended diabetic diet. I think all of these findings provide ample evidence that adopting a Paleo diet may be a beneficial decision for many people. It isn't just about the quantity of foods we are eating, which I will get into more in one of my upcoming book review posts. The quality of our food matters, and when we are eating high quality, whole, unprocessed foods, our bodies will thank us and start functioning the way they were intended to function!

I hope this post provided some information on the Paleo diet and the possible benefits of following this lifestyle. There is a plethora of information on this internet of ours to help guide you. Again, the best way to find out what lifestyle works for you is to try it and see! It is important to follow a plan that is beneficial, but is also doable and realistic for you. I am also planning on writing a few book review posts in the next few weeks highlighting some books that also support the idea of eating wholesome unprocessed foods for better health!

Have a great night everyone! This girl's gotta pack her lunch for work tomorrow! :)

Zucchini Stew & My Last Day of "Freedom!"

Well, today was my last day of unemployment. Everyone keeps saying it's my last day of freedom, which I accept. I won't be able to spend hours at the gym anymore, cook long drawn-out meals for myself, read a book a day, or go see 10am movies for $7. But, I am beyond blessed to have gotten this job and am so excited to start my career as a Registered Dietitian! I woke up around 5:30 this morning and immediately got up to get a head start on my day. I had things that I had to get done today, such as cleaning my closet and organizing my clothes, so I didn't waste any time! As I've mentioned before, one of my goals this year is to read through the entire Bible in one year. I finished the book of Genesis today, so one book down and 65 to go! I especially love Genesis 50:20, when Joseph reconciles with his brothers that sold him into slavery and says, "As for you, you meant evil against me, but God meant it for good, to bring it about that many people should be kept alive, as they are today." (Genesis 50:20 ESV)

I love this verse because it basically sums up God's redemptive work in our lives. There is a lot of evil and hard situations in the world we live in, so we definitely need the grace of God to get us through the life He has given us on earth!! But what is meant for evil towards us, God can redeem and work out for our good! I've experienced this countless times in my own life. When things are going horribly or I have no idea why something is not working out, I remember that God means for things to turn out for good according to His plans and purposes! It fills me with peace and comfort, because even though I may have no idea what I am doing, God always knows, and His plans are way better than mine! Just check out the following verses!

"For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope." (Jeremiah 29:11 ESV)

"For my thoughts are not your thoughts, neither are your ways my ways, declares the Lord. For as the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts." (Isaiah 55:8, 9 ESV)

After my quiet time, I had a quick pre-workout meal before going to the gym. I had my favorite halloum cheese again melted in one of my grain-free tortillas! Check a few posts back for the link to the recipe I used by Against All Grain!

I still felt a little hungry after my cheese sandwich, and I didn't want to run low on fuel during my workout! So I had a few of our many macadamia nuts before heading out the door!

My workout was pretty good today! Which is great because I'm definitely going to have to tweak and adjust my workout schedule once I start my new job tomorrow!! This morning, I did 3 miles on the elliptical, and 12 miles on the bike (which is the equivalent of 4 miles for my 150 miles by valentines day challenge)! I'm at a total of 83/150 miles so far.

After my cardio, I did some deadlifts, the lat row machine, and the tricep machine! I'm excited because I've definitely been feeling stronger and needing to up my weight, which is a sign of progress! The minute I got home, before losing motivation, I also did my TIU Love your Booty routine for the Love Your Body challenge I am doing with Tone it Up!

After my workouts, I made some egg tacos and used my last two grain-free tortillas to wrap them up. I was so sad I was out of tortillas, but I'll definitely be making these again on a regular basis because I just loved them!!

It was almost 9:30 after my breakfast, but I was still not feeling motivated to clean my room. I decided to do the quick TIU Beach yoga routine instead before showering and attacking my closet.

The yoga routine is 20 minutes, challenging, and gave me the right balance of relaxation and motivation to get to my closet. But, after my shower, I skyped with one of my best friends that moved away a week ago, which was a definite necessity since I miss her like crazy! Then, I finally turned my attention to the clothes! It felt so nice weeding out things that I've had since high school but NEVER wear, and organizing all of my shoes and outfits. It also helped me see that I really DO have ample clothes for a business casual wardrobe, and will not be needing to go shopping for work clothes...drat! :)

After packaging up by clothes to give away, I looked at the time and it was almost 1pm! I reheated the remainder of my turkey chili and sliced up some cucumbers into little "chips" to dip into my hummus. I was STUFFED by the end of this meal! Something about the protein, fat, and veggie combination in that chili makes it a nutritional punch and fills you up, setting you up for an energetic afternoon instead of a slump! Check a few posts back to see my easy peasy turkey chili recipe!

After lunch, I decided to spend some time out of the house. I wanted to do something fun on my last day as a free woman, so I decided to head to my local Peet's coffee shop and enjoy some time outside while reading and sipping on my favorite Masala Chai tea! The weather has been beautiful here, so I wanted to enjoy every minute of it! And I was even able to wear my cute green shorts in January...and what could be better than that!??

I spent over 2 hours at Peet's reading, journaling, and doing some Bible study homework. The weather was absolutely gorgeous and I didn't want to tear myself away, but knew I had to get home. After cleaning up my room a little more, I got to cooking dinner with my Mama! My family makes an amazing zucchini stew that is usually served over rice, but since adopting a more grain-free diet, I've eaten it just by its lonesome without the rice, and have never looked back! I don't even miss the rice because the zucchini, beef, and tomato sauce give so much flavor to this dish that is still tastes delicious even on its own. It is the perfect bowl of comforting goodness, which is why I put it on the menu for tonight! I wanted to make a meal that was warm, nourishing, and would make enough for leftovers for me to take to work tomorrow. This meal was just that!

Zucchini Stew (makes 6 servings)

2 T olive oil

1 cup diced onions

1 lb ground beef (we used the grass fed 85/15 from Trader Joe's)

6 medium-sized zucchini

1 15 oz diced tomatoes

3 T tomato paste

1 t salt

1/2 t red pepper

1/2 t black pepper

1/2 t all spice

Start by heating up the olive oil in a large pot over medium heat. Add the onions and sauté until the onions are tender and translucent. Add the ground beef and chop it up into tiny pieces until it is cooked through.

While the beef is cooking, wash and slice up your zucchini into thin disks!

Once the meat is cooked all the way through, add the zucchini, diced tomatoes, tomato paste, and seasonings! Mix all the ingredients together, then leave the pot over medium heat for about 1 hour, stirring every 10-15 minutes. There should be enough liquid in the pot since zucchini release a lot of moisture, but if the mixture ever gets dry, add a bit of water to it!

Once the zucchini cooks through and gets mushy, the dish is done! It should resemble a stew-like consistency.

We thoroughly enjoyed this meal tonight; my parents added rice to theirs, but I enjoyed the stew as is! I hope you all get to try this dish this winter; it's perfect for cold and cozy nights! Not to mention it is gluten/grain free, paleo, and Whole 30 approved!

Well, my last evening as a free woman is coming to a close! Now I have to pack my lunch for tomorrow (that's going to take getting used to!) and run a few errands before bed! I need to find a purse that is cute, professional, but still big enough to hold my nalgene water bottle, notebook, and any other necessities I may need at work. It's definitely hard to find a purse with all of those qualities, but I am determined!! I hope you all have a wonderful night! The next time you hear from me, I will be a working girl! :)