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! 

PiYo 1 month results: More than you think!

Good morning everyone, and happy Friday! We made it through another week, praise the Lord! I am so excited for this coming weekend! Tomorrow is my bachelorette party so I get to spend the day with some of my favorite ladies! And today is exactly 30 days away from my wedding, AHHHH!!!! I can't wait, I am just so excited!! Today, I thought I'd share my 1 month PiYo results. As many of you know, I started PiYo a little over a month ago, and it has completely changed my life and the way I view my body and my capabilities. I am going to share a before and after (something I have never done!) but I'd like to focus on more than just the physical/weight differences that I have experienced.

The first picture was taken February 16th, my first day of PiYo. And the second picture was yesterday. I've lost 10 lbs and my smaller jeans zip up perfectly, but the biggest difference to me is that look on my face. The girl in the first picture was tired, run down, and felt like she couldn't move her body like she used to. You can just see it on her face. I was dealing with my knee injury and feeling slightly depressed that I wasn't able to run anymore. I felt lost when it came to workouts and didn't know what would be effective for me anymore.

The girl on the right is BEAMING with happiness. Look at that smile! I have seen such changes in my body, from my physical appearance to my abilities. I am able to do the moves in PiYo now and feel strong and beautiful while I do them. I've never experienced anything like that! I never thought yoga or pilates would be something I am so passionate about, but it's completely changed my body and my confidence in what my body can do. I just can't stop smiling.

Now, as a dietitian, I have to mention that nutrition is 80% of the equation when it comes to living a healthy lifestyle! I've really been eating healthier the past month and incorporating as many whole foods as possible. I've also been drinking shakeology every day for the past month, and it has completely changed my life as well! See my previous post "A Dietitian's Take on Shakeology" for a more detailed review. All I can say is I feel like I am having brownie batter every day, and I'm losing weight. Win-win in my book!

Lastly, I have been filling my belly with whole, nutritious foods. I am craving vegetables and big 'ol salads! Last night, I made a yummy tuna salad in a huge mixing bowl with arugula, kale, spinach, tomatoes, and bell peppers! It was DELICIOUS! The more whole foods you eat, the more on top of the world you feel. Having whole fruit, vegetables, proteins, healthy fats, and whole food carbs make a world of difference when it comes to your health, weight, and energy levels.

I'm so excited to see what this second month of PiYo will bring me. And I will end the program 3 days before my wedding...PERFECT! I will definitely post those results too. If any of you are interested in doing PiYo, please contact me at TveenRD@gmail.com! I would LOVE to be your coach and help you get the results you want. I can't keep this workout to myself and would love to see everyone experience the changes and confidence I have experienced in the last month. So don't hesitate! Email me and we can get started together!

Joyfully Clean FREE 5-day Healthy Eating Challenge!



I am so excited to announce that I am hosting my very first clean eating challenge!!! This challenge will be five days long, starting on March 30th until April 3rd, and is totally free! You will receive meal plans, grocery lists, daily motivation, and a community of women to vent, talk, and share this journey with! 

Are you ready to take a hold of your health right NOW? There is never a better time than the present. The more you put off your goals, the less likely you are to achieve what you want to achieve. 

Let me coach you through these five days and help you prove to yourself that you CAN do this. Because really, you can! If you are interested in joining this FREE, 5 day healthy eating challenge, please comment on this post with your email address, or email me at TveenRD@gmail.com.

This really is my life passion, and I would love to journey with you and watch you reach your goals! Hope to hear from you! 

A Dietitian’s Take on Shakeology

As a dietitian, I get asked countless times what I think of certain products. If I've tried this bar, that protein powder, this frozen meal, etc. It can get overwhelming, and I always first and foremost promote eating real, WHOLE foods. Packaging just makes things complicated. And can I just start by saying how much I used to hate shakes? Drinking your calories just seemed ridiculous to me. I mean, why would you drink, if you could chew? And all those protein powders out there just seemed crazy unhealthy with the who-knows-what ingredients they pack them with. And all-fruit smoothies? Don’t even go there…so much sugar in just a few gulps, sending your blood sugars skyrocketing and leading to the inevitable crash about an hour later. But, this past week, I started drinking Shakeology, a super-food shake made from whole foods, to understand what all the hype was about. As a dietitian, I was intrigued by the fact that this shake is not just protein, but contains antioxidants, vitamins, minerals, superfood, and probiotics (my best friends). The fact that it is made from high quality ingredients motivated me to try it. As a Beach Body coach, I wanted to be informed about the products that Beach Body endorses to form my OWN opinion of them before I start recommending them to my clients.

All I can say now is…WOW. This drink is FABULOUS. It tastes amazing, fills my chocolate cravings to a "T", and keeps me full for hours. I could spout off all the ingredients beside protein that it has (vitamins, minerals, antioxidants, probiotics as discussed above), but instead, I’d like to talk about how it makes me feel. This is a subjective post, but I believe in being real with people and I want to provide as honest a review as possible about my experience with this drink!

1. Energized! Shakeology makes me feel so energetic and ready for my day! I look forward to drinking it and can’t wait to slurp it on my way to work. It gets me geared up for my day, which definitely takes a lot of energy from me. I don’t know what it is, and it could very well be the fact that I am having chocolate in the morning, but I feel great after drinking my Shakeology and am ready to attack the day!

2. “Regular.” This part may me a little TMI, but as some of you know, I’ve had tummy issues for my entire life. Since drinking Shakeology, I have been scary regular, with no issues! That has never happened to me before in my 26 years of existence. Shakeology contains probiotics in a super-food form, which has helped my issues in that department. I have never felt this good taking OTC, super expensive probiotics. That alone is a reason enough for me to keep drinking Shakeology!

3. Cravings be-gone! I have experienced little to NO cravings since drinking Shakeology. The fact that it is the chocolate flavor, and actually takes like a chocolate chip brownie mixture, helps me feel like I am treating myself BIG time, while not feeling at all guilty for having my chocolate. My cravings have been almost nonexistent, and it is so much easier to make healthy choices throughout the day without those naggy cravings getting in the way.

4. Chocolatey goodness. Have I mentioned, it’s chocolate? Yea? Well, I wanted to say it one more time. This thing tastes AMAZING. One sip and I was hooked.

5. Versatile. It’s SO versatile. You can just blend it with some ice and almond/cashew/whatever milk and call it a day. The other day, I added peanut butter. Yesterday, I added half a banana. You could also add frozen strawberries, coffee if that’s your thing, or really anything you want! There are so many variations that it will never leave you bored and will always leave you satisfied.

6. Lastly, it is so convenient. I now know the desire to want to be able to drink something on my way to work. I've felt SO rushed in the mornings, especially this week with our time change. It's been such a relief to know that I have a healthy option waiting for me. Just some almond milk, ice, and a packet of shakeology blended up in my magic bullet, and in 5 minutes, I'm headed out the door! And I am confident that my meal choice is healthy and something that, not only I will enjoy, but that will fuel me until my next meal.

That's how I feel about my Shakeology. I never thought I would find a shake that I loved this much. I feel like I'm having dessert every day, and I could live with that! If anyone wants more information about Shakeology, leave me a comment or email me at TveenRD@gmail.com! I'd really love you all to feel as amazing as I do!

Self-Sabotage, Fear, and Freedom

Those three words speak volumes to me as I sit here trying to gather my thoughts. Self-sabotage has been on my mind for a while, and it completely baffles me. I often wonder how we as humans, who are pretty self-centered and out to better ourselves, can actually be our own worst enemy. We try to blame those around us for our short comings and failures, and sometimes yes, life is rough and things happen that we don't have control over. But so many times, WE sabotage our own efforts. I wonder if it is fear of failure, fear of success, fear of the unknown, or all three meshed into one confusing mess. I think back on my life (yes, I'm only 26 years old, but things have happened to me too!) and I see so many patterns that I wish I knew how to put a stop to at 15 years old. I'd like to share my thoughts and experiences with this topic and hope to inspire those around me that it is not a pattern we have to get stuck in!

Growing up, I always had a lot of goals and lists. Finish a certain number of books in a week (I was a huge bookworm), getting certain grades, practicing piano every day, etc. And for some reason, as a child, I always accomplished what I set out to do. However, starting in high school, I started to almost fear accomplishing my goals. I would get SO close to reaching a goal, and then at the last minute throw in the towel, give up, and even move in the opposite direction of where I was headed. The best example I can think of is my journey with my weight.

I was always a thin child but once I hit thirteen, the pounds started to stay with me. I couldn't do sports because of a knee problem, so my sedentary lifestyle and my love of goldfish and cookies lead to gaining 30 lbs in high school. It was a roller coaster for me: restricting to lose weight, then gaining it all back when my "diet" was too hard to follow. I finally got out of the resticive pattern in college and was able to lose weight in a healthy way. But even then, the minute I started getting into the "groove," nourishing my body, and actually feeling proud of myself, I would slam the breaks and turn towards my destructive food habits, gaining the weight back.  Even things that should motivate a person, such as an event or vacation, would only motivate me for a while. But then, literally 2 days before the event, I would give in to all my cravings and feel like I backtracked on all of my progress. It was a vicious cycle, and I've finally realized that I'm not alone in it.

Many of us sabotage our own health journeys because of fear. We fear being uncomfortable because we are "used to" the way we live. We get comfortable not reaching our goals and we think we are destined to be stuck in a destructive cycle.

It's time to stop this cycle! We deserve happiness. We should fear being complacent and NOT fear success! I've realized in this past year, and more so even in these past few weeks, that I am worth success. I am worth reaching my goals. There is nothing scary about achieving what you set out to accomplish. There is so much freedom in finally doing what you have always said you want to do.

But how do we do that? I think it really starts with a decision in our mind. We have to choose to believe that we are worth it. I believe God created each and every one of us. The Bible says we are more than conquerors in Christ. That means we were made for more than defeat! Believing what God says about you is the first step.

Then, it's changing your inner dialogue. I don't know if you've noticed, but there is always a script running through our minds, and our words can either be our best friends or our worst enemies. And guess what? We have the power to decide! God has given us a brain to think and decide things, so let's choose today, right now, to see ourselves as successful. To tell ourselves that we CAN resist those treats in the breakroom, or that it IS physically possible to fit in that 20 minute walk somewhere in our busy day. The more times you tell yourself you can, the closer you get to actually achieving your goals.

Lastly, I think you absolutely must have a plan. Take pen to paper and jot down your goals, then jot down all the ways you can think of to reach these goals. Do you have to set aside a couple hours during the weekend to meal prep? Do you have to go to bed a little earlier so you can get your workout done in the early morning? Do you have to look up some healthy recipes to change up your diet and not get bored? Write it all down, then DO THE THING! You deserve to be known as someone who follows through, attacks the day, and reaches his/her goals.

Now, if all of this seems a little daunting to you and you want some additional help, support, and guidance, please feel free to contact me! I am seeing clients and I would love to get to know you and more personally help you reach your goals. I even do Skype consultations if you aren't in the area. I am so passionate about helping people find freedom from the things that are holding them back. So, if you have any questions or want to work with me, please email me at TveenRD@gmail.com.

I hope someone out there was inspired by me pouring my heart out today! What is one thing you took away from this post? And what is one goal or task you will focus on achieving? Remember, you were made for success, and deserve every bit of it!

Food & Fitness Plan: 3/9-3/15

Food and Fitness Plan: March 9-15 Hello world!! Ready for a new week? I sure am. I love the beginning of a new week. I like to look at my planner, figure out what’s going on, plan out my workouts, and see what food I have on hand to be as efficient as possible with my meal prep. I did some recipe development this week, and have some leftover BBQ chicken from dinner with my parents a couple nights, SO I am off to a good start with food! I always make sure to have good food and ingredients on hand so that when hunger strikes, I reach for something nourishing and healthy.

I am also on week 4 of my PiYo workouts and loving every minute of it! I plan to continue following the calendar and supplementing with some additional cardio throughout the week. This is my tentative workout plan:

Monday: PiYo

Tuesday: PiYo + cardio 30 mins (either run/walk or elliptical)

Wednesday: PiYo + cardio 30 mins (preferably outside)

Thursday: PiYo x2 (in the AM by myself and in the PM with my friend!)

Friday: Run/walk 45 minutes

Saturday: PiYo strength intervals

Sunday: PiYo + cardio outside

Food-wise, I have a ton of veggies and fruits in the house, plus some good protein options. I also have been doing some recipe development for a special project (eBook of recipes!) that I am working on, so that has been fun too! Here are my meal options for the week:

Breakfast:

Shakeoogy

Eggs

Lunch/dinners:

Taco breakfast bake (can really be eaten with any meal of the day!)

Salads with protein (today will be leftover bbq chicken…yum!)

Lentil Vegetable stew (recipe in the making)

Going out with parents/friends/family (i haven’t been doing much of this lately, but when I do, it’s usually always a healthy choice!)

That about sums up my week! Now I’m off to get ready for MONDAY. I’m hoping this day goes by smoothy and quickly for all of us!

Operation "Let's-feel-like-Wonder-Woman!"

I have been feeling so great lately, and everyone around me can tell. I think it's because of a myriad of things, but since I'm a dietitian, I love to trace things back to food. Food affects us more than we think it does. It obviously affects our health, but also our moods, energy levels, skin, hair, decision making skills, and so many other things. There is a lot of controversy out there about which foods are the best for us. Some say protein, some say beans, some say soy, some say NO to soy, some say only fish, and some say red meat every day. But, the one thing that nutrition experts always agree on is the importance of fruits and vegetables in the daily diet. Study after study shows how important these foods are for vitamins, minerals, and their anti-cancer properties. They are loaded with antioxidants to protect our bodies from harmful substances, as well as fiber, to keep us full and help things "move along" (if you know what I mean). But, these benefits seem so far from the present moment. Sure, vitamins are great, antioxidants are wonderful, and fiber is helpful. But, what about right now? How about how you will actually FEEL on a day to day basis when you increase your fruit and vegetable intake? How about discussing the immediate benefits of replacing other, not so healthy food choices with these colorful beauties?

Well, today, I am here to talk about that! This past week, I have heavily sprinkled these superfoods into my diet. From green smoothies to salads to crunchy veggies for snacks, I've been having an increased amount of fruits and veggies this week, and I've really felt the difference.

Kale and peppers with my eggs

Light and refreshing green smoothie!

Peppers, cucumbers, tomatoes, and carrots as my morning snack.

Side of cucumbers, tomatoes, and carrots with my sausage and taters lunch!

Afternoon snack of berries...yummy!

Adding at least 7-10 servings of fruits and veggies into my daily meals has really effected the way I feel throughout the day. I feel more energetic and positive. My moods are lifted and I feel just...happier! I also feel more full throughout the day. People think salads and vegetables/fruits won't keep them full because of how low calorie they are. But, they are actually packed with fiber, so they DO keep us full and help us resist giving in to cravings.

I've basically felt on top of the world, which is the reason I've been saying all week that I feel like Wonder Woman (or Superman...if you are a male)! I feel like I could conquer anything, and I really believe my food choices have a lot to do with that feeling. Food can be a mood depressor or a mood lifter. For example, having a ton of refined sugar and carbs can lift us up but then, soon after, send us crashing down. In contrast, fruits and vegetables lift our moods up and stabilize our blood sugars since they contain fiber, keeping us lifted, energetic, full and "regular" (added perk)!

So, you may be asking, how do I add more vegetables and fruits to my diet if it's something I'm not used to?? Great question! Here are some easy ways to add more vegetables and fruits to your diet:

- Add vegetables to your morning omelet such as kale, spinach, peppers, onions, or broccoli.

- Add berries to your oatmeal or cereals in the morning.

- Make green smoothies, or add some kale and spinach to all-fruit smoothies. Fruit smoothies are great too, but smoothies made with ALL fruit can often be very high in sugar. Add some veggies and take out a bit of the fruit to balance out the sugar, while adding more vitamins A and C!

- If you are a big rice eater, cut the amount of rice you eat in half at lunch, and add a HUGE salad to replace the rice. Try to add as many vegetables as possible to your salads! Lettuce, tomatoes, cucumbers, peppers, snap peas, broccoli, cauliflower, just go crazy! The sky is the limit. Make it your goal to add a new vegetable every week to your salads.

- Have fruits and vegetables as snacks instead of your usual choices such as crackers or snack bars. They take longer to eat and make you chew, which helps increase the "I'm full" signal to your brain and makes you feel more satisfied instead of inhaling a bar in 3 bites!

- Lastly, try to add a salad with your lunch and diner. Even if they are simple salads, adding some greens with some tomatoes and cucumbers will help increase your vegetable intake and add a nutritional punch to each meal.

Which one of these tips would you like to try? Leave a comment and let me know how your operation "Let's-feel-like-Wonder-Woman" goes!