Weekly Meal and Workout Recap!

Wow...is anyone else in complete shock that it's practically mid-December already? I can't believe how fast this month is buzzing by...which makes me sad because this is my absolute FAVORITE time of year! But I'm also looking forward to the second half of December because CHRISTMAS and we are going on a cruise for New Years!! AHHH, so many things to look forward to!

Last week was the first week that I felt like I was back on track regarding workouts! I got rundown the weekend after Thanksgiving and took a few days off of working out because my body NEEDED that. I was ready to come back full force last week with a special guest...my husband! He decided to join me on about 4 of my workouts and I couldn't have been happier! It was so fun to be working out with my best friend and pushing each other to be better!

Post-workout shakeology for the both of us!

Last week was my first week of my 3rd round of the 21 day fix extreme program! I want to get one more good round in before our cruise, and before starting Hammer and Chisel in January! Except that I got impatient and tried out a H&C workout the other day and am officially in love! Sagi hit every single muscle group in about 23 minutes and I am SO sore right now! It felt amazing to focus on strength and toning and push myself farther than I ever have...soooo looking forward to this program! If you want to join my exclusive test group for Hammer & Chisel that starts January 4th, please email me (TveenRD@gmail.com) or send me a form via the contact button! 

I was also proud of myself for going on an afternoon run last week! I am a morning runner and usually lose steam by 3pm, but I was able to run on Wednesday afternoon and it made me SO happy! I love running and am excited to start slowly incorporating it back into my routine as I start training for my 4th half-marathon! More info on that coming soon...

Meals were also beautiful and balanced! I ate mostly plant-based (mostly veggies and fruits and things from the ground!) all week and filled every plate with fruits and veggies! I feel amazing when I eat real, whole foods. I've also been practicing intuitive eating and am surprised at how much of the HEALTHY foods I am craving....

Now don't get me wrong...we had 4 holiday parties last week, and I definitely indulged! But I ate what I wanted and stopped when I was satisfied, instead of obsessing or feeling guilty, or restricting myself all together. I was mindful, which feels amazing because I was actually present with the people around me, while thoroughly enjoying my time at these parties without hyper-focusing on food! But I definitely enjoyed some cookies, pizookie, cake, and pumpkin bread...YUMMAAAAY!

Overall, I'm proud of myself for sticking to my workout routine during the week and sticking to plant-based eating 80-90% of the time, because that is what I have been intuitively wanting. I'm eating in a way that makes me feel good, and the fact that I am getting SO many plants kinds of balances out the cake and cookies...right? :) When we fill up with the healthy stuff, there is room in our health for the treats! Focus on the foods that make you feel GOOD, and then mix in a small amount of treats if desired! 

So for this week, my goals include: 

• the 21 day fix extreme workout plan
• run!
• try another Hammer and Chisel workout...seriously no patience with this one! I want to do little bits of it here and there because I am just SO excited!
• stick to foods that make me feel good, healthy, and vibrant
• continue my "Seamless" Bible study (by Angie Smith...I'm loving it!)
• read and find cozy time in my day

I hope you all have a great Monday night and a good week up ahead! 

Daily Manna: pancakes, rest day, and a muffin recipe!

Well hello there! I hope you all had a fantastic Thanksgiving weekend and are having fun gearing up for Christmas! I know I am! My hubby and I decorated our apartment and we are so excited to celebrate our first Christmas together! I love everything about this season and am looking forward to many cozy nights sipping tea and watching Christmas movies! :) 

I thought I'd bring back my daily manna posts from...um...about 2 years ago? I used to write these daily posts as a journal to myself and I absolutely loved them! But, life got in the way, which is typically the case, and I didn't give this blog the attention it deserves. Blogging is near and dear to my heart so I definitely want to take care of my blog more and give you more content to read! 

And with that said...here is today's daily manna!  

Today was a rest day for me workout-wise. I don't take nearly enough rest days as I should, and since I felt a little under the weather earlier this week, I decided to take it easy on my body. So, I started my day out with quiet time with Jesus and read and journaled. Then I whipped up my shakeology and sipped on yummy superfoods! 

I blended a scoop of vegan chocolate Shakeology with coconut milk and ice...so good!  

I decided to make my hubby and I some pancakes since I had some extra time in the morning (I am a super early riser). I used the gluten free pumpkin pancake mix from Trader Joe's and mixed in oats and flaxseed for some extra fiber and healthy fats! I topped these babies up with sunflower seed butter (I'm obsessed). They hit the spot!  

Around 9am, I definitely needed something warm since our office was freezing! I had an extra tea bag from sbux (I usually order grandes with just one tea bag and sometimes the kind souls at Starbucks let you take the second tea bag home!) so I boiled some water and snuggled in my office chair with my tea. I also had a Larabar but forgot to take a picture of it...sad day! 

After a busy morning meeting with patients, it was time for lunch! 

Lentil veggie stew with brown rice and a side of carrots. And for dessert...kiwi! I love kiwis!  

Work ended pretty quickly in the afternoon and once I got home and did an inventory of our fridge, I grabbed my purse and headed to sprouts. We literally only had kale and quinoa in the fridge, and I knew we needed some more supplies! I love going to the grocery store when I'm NOT in a hurry, and this afternoon provided me with that opportunity! I walked along each and every aisle and thoroughly enjoyed myself.

I also snacked on some almond because PSA: do not go grocery shopping hungry!  

Almonds yummmm :)  

I got home and organized our fridge and pantry and settled down to some Netflix time. I love being productive when I'm home (and I DID clean the kitchen floor!) but today, rest was calling to me, and I listened. 

Until...baking called my name. I have been wanting to experiment with spelt flour lately, so I decided to whip up some almond blueberry muffins. I just basically threw what I had into a bowl and hoped for the best! The recipe went something like this: 

Makes 9 muffins:

1/2 cup spelt flour

1/2 cup almond flour

1/2 cup applesauce

1 T coconut oil

1 whole egg

1/2 cup almond milk

1/2 tsp cinnamon

1/2 cup baking stevia (or sugar) 

1/2 tsp baking soda

1/2 tsp baking powder

I mixed the batter thoroughly, poured the batter in 9 muffin tins, and then baked them on 350 for about 20-25 minutes (I've found the baking time REALLY depends on your oven, so check with a toothpick!). While I waited for these to bake, I whipped up a quick dinner. 

I had made the quinoa and black beans yesterday, so dinner was a breeze tonight (yay for meal prep). Basically cooked quinoa and added a can of cuban black beans and about 1/2 cup fresh salsa (laziest dinner ever). So for today, I made a huge salad (massaged kale, romaine, cucumbers, and tomatoes with olive oil, lemon juice, and garlic salt), with the quinoa-bean mix, and a small handful of rice chips! This dinner hit the spot and left me feeling satisfied and happy! 

And a little bit after dinner, it was time to taste-test my muffin. I smeared it with a bit of Justin's vanilla almond butter which legit tastes like frosting...SO GOOD! And I'll definitely be baking with spelt from now on! Some benefits of spelt include its high fiber and protein content, and how abundant it is in important minerals such as iron, zinc, and B vitamins! Plus the spelt flour gave these muffins a crunchy top and a soft and fluffy middle...just the way I like it!

After my delicious muffin, I cleaned up the rest of the kitchen and am now enjoying some quiet time waiting for my hubby to get home. On Thursday nights, he leads a small group bible study for high school guys in our home, so I plan on heading to our bedroom and having some quiet time, reading, and journaling, then hopefully dozing off and getting a good night's rest for my Disneyland day tomorrow! I'm oh so excited! 

It truly was such a good day today. It's so important to look for the good in every day and gather the blessings God lays before us, just as the Israelites gathered the manna God provided for them. I am so grateful today for my job, my coworker, my sweet bosses, my husband, and our quaint little apartment. I'm thankful for my clients who bring such joy into my life and are KILLING it with their healthy lifestyle habits this week during our challenge. Lastly, I'm so very thankful for my relationship with Jesus and the grace and restoration He has shown a broken girl like me. His love is SO sweet! 

I hope you all have a restful evening...it's FriYAY tomorrow!! :) 

The Platinum Edge 2015 Recap!

I don't even know where to begin with this post, but I know I need to write it. The quote above describes how I've been feeling the past few days, so I'll use it as a catalyst to get my thoughts down on "paper."

This past weekend, I went to Dallas for a coach leadership training conference with our team of coaches. I'm part of the Platinum Presenters group of coaches, and this conference is a yearly event with our team! This was my first ever coaching conference (Platinum Edge!) and I can honestly say that it was an unforgettable experience! 

Let's backtrack a bit: on February 18, 2015, I signed up to be a health and fitness coach. I had no idea what I was getting myself into, I just knew what I wanted to inspire others to find their strength to get healthy, and the courage to believe in themselves. I found my amazing mentor, Anna, and joined her team as one of her Inspire Joy Coaches. 

I began to really take ownership of this new opportunity that God provided for me. I loved that I was able to just be myself with other Inspire Joy girls, and that we all pushed each other to be better versions of our true selves. I also was able to reconnect with one of my best friends since I was 16, Marika, and she joined my team of coaches that I have started mentoring! 

This past weekend, I was finally able to meet these amazing women in person. It was as if we had been friends for years. We laughed, ate, hung out all day, listened to amazing motivational speakers, learned a plethora of information on how to better ourselves and our business, and ate a ton of salad! I can honestly say that I found my tribe, I found my people who just get me, and who I can be totally real with. 

I still can't believe that this is my life. I'm business partners with one of my best friends, I am part of an amazing team of coaches that I feel like have instantly become sisters, and I get to share what I am passionate about; a healthy and happy lifestyle. 

This weekend gave me the added boost of confidence I needed. I feel SO legit now. I can't wait to continue to grow as a person, push my limits, step outside of my comfort zone, and push back all of my fears. And the best part? I have an amazing team that will back me up and support me along the way.

Being a part of Inspire Joy has given me the confidence to grow and really step into the purpose that I know God has called me to. All those years of struggling and questioning who I am, and why I've been through hardships, have prepared me for this moment. In Dallas, I finally had a peace and calm about the ministry God has called me to. And it all has to do with helping those around me reach their full potential and become heroes of their own story. 

You are worthy too. You are full of potential. You can conquer your fears and finally choose to believe in yourself. Are you ready to completely turn your life upside-down and be filled with the quiet peace that comes with doing what you have been put on this earth to do? If you are, I'd love for you to get in touch with me! Don't wait until the "right" moment to start living your full potential...life is too short for that! And you have too much magic inside to to keep it all to yourself.  Fill out the form below to get in touch with me and we can start chatting! 

Craziest Month EVER: Month 1 Insanity Review

I can't believe it has been one month since I started the Insanity program! This is the program that I always told myself I couldn't do, and that I wasn't strong enough for, so the fact that I have followed it to a T for the past month is a HUGE accomplishment for me! It's been hard, sweaty, painful, and challenging, but I can honestly say that this program has been the most rewarding one I have done; not only for my body, but for my mental strength and endurance as well. 

First and foremost, here are my one month results!

I can't believe the results I am seeing. For the first time ever, I feel like my body is literally shedding all of that excess fluff and bloat. I'm seeing definition in my abs, and that is just SO exciting to me! This program is pushing me to my limits. After each and every workout, I feel a sense of accomplishment I have never felt before. 

Of course, it isn't just the workout that I should contribute my results to. As a dietitian, I know more than anyone that weight loss, getting in shape, toning up, and reaching your goals is 80% food and 20% exercise. I've overeaten my way through programs with zero results to show for it. SO, my nutrition during insanity has been imperative. I've been following the 21 day fix portion control system, and I can say without a shadow of a doubt that it is the BEST meal plan out there to help you reach your goals. 

I made sure to eat all my containers, drink water, and of course, have my Shakeology daily!

And I still had room to enjoy my favorites on this meal plan! Like Waffle Wednesday with the hubby! :) 

The most important thing to remember is to eat for your goals. My goals are to lean out a bit and tone up in the process, while not starving. This meal plan was PERFECT for that! It is so important to have a "plan."

If we call it a diet in our minds, it is only temporary. The plan needs to be one that we can follow for a lifetime, and I can see myself following this one for a lifetime! I felt energized, full, and excited for each meal! 

Overall, I am beyond thrilled with my results and how I am feeling! I can't wait to see what this next month will hold! Right now, I am in my "recovery" week between month 1 and month 2 for insanity. I am looking forward to the rest of this program, and will keep you all updated!!

This, and any program really, will work for you if you follow through and stick to it. Do you need some extra accountability? I can be your coach and coach you through the program that is best suited for YOU and YOUR goals! My September Joyfully Fit Bootcamp starts in a few weeks, and I would love to have you join! The accountability in this group is what has helped me get this far in my journey. The deadline to sign up in September 10th, so make sure to fill out the form below if you are interested!!! I can't wait to begin working with you!

Superfood Spotlight: Gogi Berries!

About a month ago, I started writing a series spotlighting various superfoods that are in Shakeology. I get questions daily about the benefits of this superfood drink that I drink! Ever since I started drinking Shakeology back in February, I have experienced such amazing health! I haven't gotten sick (I've had chronic sinus infections my whole life...chronic as in almost every other month), I have experienced more energy, better digestion, and I just feel BETTER overall. If you'd like to read a more in-depth recount of my experience with Shakeology, check out this blog post from a while back!

http://www.tveenverano.com/the-joyful-harvest/2015/03/13/a-dietitians-take-on-shakeology?rq=dietitian

I decided to do a mini-series on the different superfoods that are in Shakeology, why they are good for you, and why Shakeology is really the best and cheapest way to get all the benefits of these superfoods! I wrote about Maca root and Camu-camu berries in July, and up next we have...Gogi Berries!

Gogi berries, like many berries, are chock full of nutrients, antioxidants, and provide numerous health benefits. Gogi berries are high in vitamin C and fiber, and low in calories, so they provide a great nutrient bang for your buck! They are high in nutrient density, which means that gogi berries provide you with the SO nutrition for a small amount of caloric impact. Surprisingly, a serving of gogi berries can also provide you with 10% of your protein needs for the day! Coming from berries, that's pretty impressive!

What's more exciting to me is that gogi berries have been studied and found to have the highest concentration of the antioxidant zeaxanthin. These antioxidants help against cell breakdown when they are exposed to the harmful things in our environment, such as smoke or radiation. 

It is also believed that Gogi berries can lower your risk of high blood pressure and help lower blood sugars. As always, if you do have diabetes or are on medications for diabetes and hypertension, I would check with your doctor first before you start consuming these, whether they are in the berry form or the shake form in Shakeology!

The power of superfoods is irrefutable. Vitamins, minerals, antioxidants, and all of the other nutrient compounds found in these natural foods provide us with the nutrition we need to live healthier and happier lives. 

This is why I LOVE Shakeology and can't praise it enough. The creators and researchers behind Shakeology have done a beautiful thing. Gogi berries, and many other superfoods, are PRICEY on their own, but with just $4/day, you get a nutritional powerhouse of SO many different superfoods, all in a delicious shake! 

If you'd like to try Shakeology, please contact me through the "contact me" tab above! I would love to chat with you about it! 

Stay tuned for our next Superfood Spotlight in a few weeks!

A Fresh September

I can't believe September is already here. Only a few months left in this year, which I can easily say has been the craziest year of my life! I got married, became a Beach Body coach (literally two life-changing events), moved to a whole new city, started a new job, and am living with a man for the first time in my life. WHAT? Life has been turned upside down, and I think it's good to sit back and reflect on it a bit. 

September has always been back to school mode for me. Both my parents are teachers, and back to school time was so exciting in our house! New office supplies, new teachers, new clothes, new books; a fresh start. For me, September still feels like the"beginning" of something, even though it isn't technically a new year. With that mindset, I've decided to treat this time like a fresh start. Because why not? This year has been so incredible for me, and I in no means am trying to run away from the past. But I love the idea of a new beginning and setting some awesome goals for this time of year! And with that said...

September Goals!

1. Continue on with the Insanity program, while adding some 21 day fix workouts during the week! My husband and I will be doing some 21 day fix workouts when he gets home from work in the evenings, so I'm really looking forward to doing both these programs and seeing some awesome results!

2. Continue with 21 day fix container system. I stopped counting calories (yet again) in August, but felt that I was relying on too many random food groups to get through the day (toast 3x/day, nuts 3x/day...you get the idea). Doing a program like Insanity (and especially now adding the fix) requires a LOT more fuel, and not just random, empty calories. So I am using the container system to track my food groups and loving it! However, even though I am supposed to be eating the lowest calorie bracket, I've decided to alternate between the first and second bracket since I am doing 2 workout programs. I am building muscle and getting hungrier, so sometimes I'll need the extra fuel! But above all, I will LISTEN to by body by not forcing myself to eat containers, and at the same time, not depriving myself if I need a bit more! :) 

3. Play around with our fancy camera! On our honeymoon, Vasken and I got a nice SLR camera to take pictures, and it's been in our drawer every since coming home from Hawaii...in May. I think it's time I upload the honeymoon pics and start carrying that thing around and enjoying it!

4. Bake more. I LOVE BAKING. There were even times in my life that a goal of mine was to bake LESS because I would bake every day. But this summer has been unfortunately bake-less since it's been SO hot and turning on the oven turns our cozy apartment into a sauna. Well, this month, I want to bake more! I always make my treats healthified (search for recipes on my Joyful Harvest Blog tab!!) and I can't wait to get back into this hobby I have missed. Get ready for pumpkin everything!

5. Plug into a Bible study! Our church offers so many, so I am excited to get back into weekly Bible studies and fellowship with other believers. 

6. Read at least 10 pages/day of a growth book. This new habit in my life has been huge. It's been so motivating to read books that have expanded my mind and built up my confidence. So I definitely want to keep this up! 

7. And lastly...grow out my bangs. Yup, I went there. Can't wait till they are grown and gone! 

What are some of your goals for September? Share in the comments below!

Why I LOVE Coaching!

For the past 6 months, I have been an online health and fitness coach, along with my regular full time job as a registered dietitian at a dialysis center. I feel that these two positions have driven me straight to the heart of my passion: helping people get healthy, have a good relationship with food, and ultimately have a healed and whole relationship with themselves. But where my true passion lies is being a health and fitness coach. I feel that God has called me to this very position, and all the events and ups and downs in my life have compounded to this moment; where I am able to help those around me succeed, strive, fail, pick themselves back up, and conquer what they set out to do.  

Every time I try to express to people what coaching has done for me and my passion for this newfound job, I tend to get overexcited, anxious, smile and laugh a lot, and just say "it's so great! it's SO great!" Um...use grown up language, Tveen!

This past weekend, I decided to quiet my mind and try to figure what WHAT makes coaching so great to me. Why do I love it so much? Why do I look forward to working on my coaching business after a FULL day of work as an RD elsewhere? Well! Here are some reasons why I LOVE coaching, and if you love any of the following aspects of health, coaching may be a passion for you too! Feel free to contact me at tveenRD@gmail.com if you would like to join our team of coaches and start living out your passion!

But first...

What do I DO as an online health and fitness coach?

As a Beach Body coach, I run online fitness challenge groups which serve as accountability groups for my clients. I help those that are struggling with losing weight, eating healthy, or are just in need of amping up their workout routine. The accountability these groups provide is powerful, as it helps us all go through this journey together. I also have a team of coaches that I mentor and help build their own businesses, which is such a rewarding part of this job! 

Why I Love Coaching!
 

1. Health and fitness have always been a huge passion of mine I've been doing home fitness videos since I was 2 years old, and have the home videos to prove it! Becoming a coach and helping people get healthy in the comfort of their own home has been so fulfilling to me! Having an unhealthy relationship with food myself in my teen and early adult years has given me a first hand experience of how we can use food for our good as well as our detriment. As a registered dietitian, I know all about the nutrition aspect of health, but Beach Body coaching has provided an outlet for me to actually motivate and inspire those around to me to take care of their bodies through good food and healthy movement. I love that I can help friends, family, and complete strangers live healthier and happier lives.

2. Becoming a coach provides me with the accountability I need to stick to my own healthy eating journey. As I mentioned above, weight and food have always been a struggle for me. I lacked accountability in my own life, which led me to make poor food choices, gain weight, then over-restrict, lose weight, overeat, gain weight, and so on. I have gone up and down 20-30 lbs more times than I care to remember in my lifetime. As a coach, I run online accountability groups for my clients who want to work with me (check out my Bootcamp page). These groups not only help my clients, but they help ME as well! Being a coach gives me a safe place to share my struggles, while still having a network of accountability with my clients and the other coaches on our team. 

3. No one likes to talk money, but I'm going to talk about it. MONEY. No matter how much we want to avoid the subject, we all want to feel secure in this department. Being a coach not only fulfills my passions, but it also gives me the hope of financial freedom! Coaching has given me the opportunity to make money doing what I love, while being in the comfort of my own home! I was even able to pay off all of my student loan payments last month (yes, I have multiple ones) with JUST my Beach Body earnings, and still had some left over. I am beyond grateful for this opportunity and can't believe that a "job" exists where I can do what I love, while making money and slowly getting out of debt. I have the hope of being financial secure one day and being able to pay off all my loans and live debt free. No, I don't care for the fancy cars or big houses, I just want the security and peace that I am no longer in debt! I am hopeful of what is to come and am so grateful for this blessing!

Where can YOU plug in?

In one of two ways! 

1. Join in for my next Joyfully Fit Bootcamp in September! Send me a form via the Bootcamp tab, or email me at TveenRD@gmail.com to get more information on joining my online fitness accountability group.

2. Join our team as a coach! Do you find that you have similar passions as me? Do you love helping those around you? Do you need accountability in your own fitness journey? I would love for you to join our team of incredible coaches! We could do this thing together and motivate each other every step of the way! If you would like to become a coach on our team, again, please feel free to email me at TveenRD@gmail.com or submit a "contact me" form for some more info! I would love to work with you!

Is there anything you are loving in your life right now? A passion that you are fulfilling or feel called to? Share in the comments below!

INSANITY: Week 1 Results & Review!

For the past few months, I've been jumping between a few Beach Body programs. I've done PiYo, 21 day fix, CIZE, and some Beach Body On Demand (basically Netflix for workouts) programs. In the back of my mind though, I've always wanted to do the program I never thought I COULD do, which is the Insanity program.

My cousin gave this program to me a few years ago, back before I was a Beach Body coach. I couldn't even get through the warm up and felt so discouraged, so I just gave up and went back to my usual hour on the elliptical workouts. But, becoming a Beach Body coach about 6 months ago has increased my confidence levels SO much. I finally decided, on an impulsive whim, to take on this program, full speed ahead. And boy, am I glad I did! I am one week into the Insanity program and cannot believe the changes I am seeing and feeling in my body!

August 10th vs. August 17th! I see little abs popping out! 

Insanity is basically an INSANE workout of non-stop drills, plyometrics, and strength moves that use your body weight the entire time. No equipment necessary, and you get a total body, interval training workout. This means your heart rate goes up and down, which provides you with the maximum conditioning workout in a short amount of time. Doing this keeps your fitness levels high and your heart working hard and strong!

So far, I am loving how I am feeling and what I am seeing. I've lost a few pounds, feel less fluffy, and am seeing definition in my abs for the first time since my wedding about 4 months ago. But what I love MOST about this program is that I am doing something that has always terrified me. I am terrified of failure, and I still remember that day a few years ago when I couldn't' even get through the insanity warm up and just threw in the towel. Today, I am up and doing this workout daily, and even though I am not getting through all of it, I am pushing through the fear of failure that I have had for so long. I get to decide to use that fear to FUEL me, and not to hold me back. I can't wait to see what these 60 days will hold for me! And don't worry, I will keep you all in the loop as I progress in this program! 

If you are looking for a workout program to conquer, I'd love to help you find one that is meant for you! We all have our soulmate workouts, and I firmly believe that any program will work, as long as you love it enough to stick to it from beginning to end! Shoot me a message through my Contact Me tab and we can get started on a free consultation to see which workout program would work best for you! DOn't let the fear hold you back, decide to USE that fear and show it who's boss! :) 

How has fear held you back in the past? What do you think you can do TODAY to take the first step in using that fear for your betterment and not your detriment? 

5 Easy Meal Planning Tips!

People always ask me how to plan out their meals in order to ensure healthy choices throughout the day and week. Let's face it, we ALL have busy lives. I've actually tried to not use the word "busy" lately, because in reality, I do make time for things that are important to me, like working out, reading, spending time with my husband, and cooking! Meal planning is important to me because when I know I have healthy food at home, I eat healthy food! #duh

Meal planning has become a weekly priority for me, but I know that luxury is not possible for everyone! And trust me, not all meal prep is making gourmet meals from scratch! Sometimes, I just scan my kitchen (ahem freezer) and create some random, healthy food that will keep  my hubby and I fed and happy until our next meal. SO! Here are 5 of my easy meal prep tips!

1. Don't overthink it!

Sometimes, we complicate our lives by thinking too much. When you are meal planning and prepping and don't have much time to devote to it, think quick and easy meals that hit all the food groups. My go-to meals are lean protein, veggies, and some kind of healthy carb. So that can either be grilled chicken with rice and salad, or ground beef patties with roasted sweet potatoes and green beans, or tuna salad with some veggies and crackers! Anything goes, as long as it covers those food groups: lean protein, veggies, and a healthy carb.

2. Shakeology!!! 

Shakeology has been a life-saver for me, especially since starting my new job as a renal dietitian. Sometimes, I have to be at work as early as 6am, and it has been SO easy to whip up a shake on my way out the door. I also have been making my shakes mid-morning at work as a snack if I take my magic bullet with me. The best part? I KNOW that I am getting a healthy dose of good nutrition and a ton of superfoods no matter what else may happen the rest of the day. 

3. Freezer food to the rescue! 

Don't knock freezer food, it can actually rescue your meal prep woes! I always keep a huge bag of frozen veggies in my freezer, as well as frozen grass fed beef, ground turkey, and chicken breasts. I also like to have frozen berries on hand to top my oatmeal with. I will also freeze leftovers, like this lentils and brown rice dish I made a month ago! I froze whatever was left, and it helped me when I was in a food emergency last week!

Freezer food can really help you when you are in a bind! Defrost a meal or some meat, cook it up, add some veggies and some seasonings and you are good to go!

4. Think greens/veggies. 

What I always make sure to have on hand is vegetables, whether fresh or frozen. It's so easy to whip up a quick salad, or add some steamed veggies as a side dish (see above!) You can even dip some veggies in hummus as a quick, delicious, and filling snack! Greens are SO nutritious and keep us full, plus they are so pretty to look at when you stare at your plate! The greens/veggies I love are spinach, kale, arugula, cucumbers, broccoli, carrots, and sugar snap peas! 

5. Have your essentials always on hand! 

One of the most popular recipes on my blog has been my spicy sausage and taters dish. Here is the link in case you haven't tried it yet!

http://www.tveenverano.com/the-joyful-harvest/2014/10/15/spicy-sausage-and-taters

This is seriously one of the easiest meals to whip up, plus it tastes amazing! It is so versatile too: you can have it with eggs in the morning, or pair it with a salad for lunch!

The key with this meal is that I always make sure I have spicy jalapeño chicken sausages from Trader Joe's on hand, plus some kind of taters (yukon gold or sweet potatoes). I ALWAYS have these on hand. This meal is so tasty and quick, and it's a great way to get some protein and carb into my day without overthinking it. Some other essentials I always have on hand include: eggs, carrots, hummus, gluten free bread, peanut butter (DUH), kale, and spinach. By keeping my home constantly stocked with these foods, I have an emergency stash of healthy options waiting for me when I am in a hurry or don't have time to go to the store to get my groceries!

I hope these tips help some of you with meal planning and prepping! I'd love to get some more ideas from you all on how YOU meal prep! Share one of your favorite meal prepping tactics in the comments below! :) 

Superfood Spotlight! Maca root & Camu-Camu!

When you think of superfoods, what is the first thing that comes to mind? Do you think of vitamins? Minerals? Antioxidants? Fruits and vegetables? Exotic, hard to find produce that is only grown in remote areas of the world? 

Superfoods are something we learned about in school as dietitians. They are foods that have more nutrients comparatively than other foods of their kind. Foods such as fruits and vegetables are considered superfoods. Common ones would be blueberries, acai, and sweet potatoes for example. However, there are so many more out there! I went to a conference a few months back for work and heard a talk by a dietitian on Peruvian superfoods. He talked about superfoods like camu-camu-camu berries, maca root, and blue corn. My friends and I immediately started to google where we could find these obscure foods since we wanted their superfood benefits! However, one of my best friends did some research and found that these superfoods are in our beloved drink, Shakeology! We had already begun drinking Shakeology at this point for about one month, so we were both thrilled that this whole time, we were getting the benefits from these superfoods, specifically maca root and camu-camu berries. 

My aim with this post is to give you all a better understanding of WHY I think Shakeology is so crucial to everyone's health, especially because it includes these amazing and healthy whole food superfoods. I know I talk about the benefits of healthy, whole food eating all the time, but once we are equipped with the knowledge necessary to understand the science behind these claims, nutrition falls into place, and we can make informed decisions about what goes in our bodies! Shakeology contains so much more than these two superfoods, and I hope to do a whole superfoods series on the different ingredients in Shakeology. But for now...introducing Maca root and Camu-camu berries!

Maca Root

Maca is a root vegetable that has been found to have a ton of health benefits. It is most known for helping things in the L-O-V-E department, but I won't go into that. Instead, I'll talk about its effects on our energy levels!

Maca provides stamina and energy; many athletes use it as a natural way to boost energy levels before athletic events. It has even been used to fight chronic fatigue syndrome. Maca is also known to help fight depression and increase moods. In Peru, it is mixed into tea to help with anxiety and stress levels. Overall, Maca is a superfood that provides us with energy and stamina throughout the day. Maca is specifically beneficial for women in the following areas: hormone balance, thyroid health, improving skin tone, enhancing libido, and preventing osteoporosis. 

As you can see, Maca root has a variety of very potent and important health benefits! It is a powerful superfood and can really make a positive impact on your health! 

Camu-Camu Berries

These berries are chock-full of immune-boosting properties. Actually, the vitamin C content of camu-camu berries is the highest of any food source! It also has a wide antioxidant profile, which means it protects the body against dangerous intruders or reactions that can cause problem such as inflammation, disease, and cancer. It has also been linked to preventing against the progression of Alzheimer's disease. 

Camu-camu also has anti-inflammatory properties. Inflammation is one of the root causes of many health problems nowadays, such as heart disease, diabetes, auto-immune conditions, and many others. In some cases, inflammation is necessary to fight off infection, but it can often go into overdrive by poor lifestyle choices such as the Standard American Diet (SAD) and not enough exercise. Camu-camu is a great component of an anti-inflammatory diet to prevent the serious diseases caused by too much inflammation. Other benefits of these berries include helping regulate moods, protecting against bacteria in the body, and helping with fertility. 

As you can see, these superfoods have such an enormous and positive effect on our health. Nutritionally, the superfoods added to Shakeology are from WHOLE FOOD sources. You are not getting these benefits from chemicals, pills, and synthetic stimulants. The energy and increased health felt when drinking Shakeology is because of the God-created, whole foods that go into this nutrient-dense drink. 

Stay tuned for more posts about the other components of Shakeology, because there are a TON! As a dietitian and nutrition nerd, I am so looking forward to doing this blog series. Please feel free to contact me with any questions at TveenRD@gmail.com, or fill out the "contact me" page! 

Have a great evening everyone, and stay healthy! 

Sources: 

https://www.organicfacts.net/health-benefits/camu-camu.html

https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-maca.html