Trust Yourself

Trusting yourself can be a struggle for a lot of us. But for me, when it comes to decision making, I'm pretty fast. I like making quick decisions because most of the time, I know what I want, and I seldom regret the decision I make. My husband jokes with me at how fast I am at decision making and how he takes more "time to think." Everyone is different, and that's just the way I've been wired.

Except when it comes to food. 

It took me a long time...YEARS in fact, to trust myself to know what to eat. 

Yes, I'm a  dietitian. Yes, I went to school for 7 years and have a Masters degree. Yes, I can help others formulate meal plans and help them make decisions that are best for them. Yes, my clients are successful and reach their goals with my advice. 

But man, OH MAN, sometimes, I wish someone would make these decisions for me. It's so hard to take care of ourselves, right? In the busyness of our world today, and the overwhelming information available to us constantly via Google, we can experience paralysis by analysis, and literally not know which decisions are the best for us. 

But, what I've learned over the past year, is that I can trust myself. You know why? Because I trust GOD with me. I'm flawed, broken, and human. I can be joyful and I can be sad. I can be heartbroken and I can be bursting with childlike excitement. But in all these forms, I trust God, because He made me and He knows me. And I trust Him with my life, EVEN my food choices. 

I believe God cares about how we treat ourselves, because our bodies are His to begin with. We are the temple of His Holy Spirit who dwells within us. God is in us, so how can we NOT trust ourselves?

I used to not trust myself around sweets. I thought "if I have one, I'll have them all." And sometimes, yes, "all" happens. Because chocolate is delicious. But I digress...I've learned that I can actually trust myself, because I trust God. I can stop at one brownie and enjoy it to the full, instead of numbing myself into a sugar coma with 4 or 5 o them. I can trust myself to know when I can treat myself with a healthy mindset, versus when I need to practice some self-control and say "no, thank you."

Freedom to me is trusting God and trusting myself to know what is best for my body, given a particular time and place. And it can take time to get to this point. But, practice makes perfect, and the more you tune in to what your body truly needs and truly wants, the better you'll be at making these decisions and finding your "sweet spot" of health. The spot where you feel healthy and vibrant, but not ruled by your food choices or what you "can" and "cannot" eat. Only then are you truly trusting the abilities and the brains that God gave you, and are ultimately trusting HIM to lead you along this journey. And always remember:

Food Journaling vs. Calorie Counting

New research is showing that keeping a food journal is a great way to stay on track with your goals, lose weight, and increase your motivation to stick to your routine. In habit research, a very strong "tool" to use is tracking whatever habit you want to change. 

For example, are you excessively spending? Then track where your money goes. Do you have a bad habit of negativity? Track each negative thought that pops into your head and replace it with a positive one. Want to lose weight? Track each morsel that goes into your mouth and write down every bite of food you eat. 

You get the idea. Just last week, there was new compelling research that states that My Fitness Pal users, a popular calorie-counting app, are more successful at losing weight compared to those who don't track their food intake. 

Now before you go and download this app and start crunching the numbers, hear me out. I am not against tracking your food intake, but we MUST take these studies and nutrition advice with a grain of salt. Recommendations are different for every person, even when it comes to whether or not you should keep a food diary, calorie count, or log every bite of your food into some app. 

I tracked calories from the time I was 16 until about 25 years old. And let me tell you...it. was. torture. Not only did it steep me deeper into my disordered eating behaviors, it fueled my binge eating disorder, feelings of inadequacy, and restrictive eating tendencies. 

However, I know many people who have successfully counted calories for longer than me, and never experienced the side effects and thought patterns that I did. Everyone is built differently, and different tactics work for different people. For me, the minute I let go of calorie counting and food tracker, I dropped weight, dropped stressed, and gained FREEDOM. 

For the most part, I don't recommend calorie counting for my Joyful Harvest Clients. I don't want them to focus on calories. Calories are so 1999 you guys. Health is all about NUTRIENTS and nourishing our bodies with real, whole foods, finding balance in your lifestyle, and learning to trust your body. 

However, I DO believe that keeping a food journal can have a healthy place in a healthy lifestyle. Writing down what you eat in a diary format, as well as the time of day, your mood, and how you feel afterwards, can give you a ton of information about your eating habits, if you are eating enough, and if you tend to emotionally eat. I think journaling can be a great tool to track your food intake without letting it get to your head, which can lead to obsession. Obsessing about food is no way to live...trust me...I've been there.

With that said, if keeping a journal stresses you out as well, don't do that either! Especially if you are recovering from disordered eating patterns. We do not need to add more stress to our already stressful lives. The minute your healthy lifestyle becomes a stresser, it's time to reevaluate what you are doing and how you can tweak it so that it doesn't take over your joy.

As you can see, nutrition recommendations, even those backed by research such as the latest food journal research coming out, differ from person to person. It is so important to work with a credible health professional (heyyy such as an RD like me!) to be able to customize a plan and lifestyle that works best for YOU. 

We are all so uniquely and wonderfully different, so don't you ever feel pressured to do what mainstream media tells you to do. Dig deep, find what works for you, and follow your heart. 

If you have any questions or need some additional support, my virtual door is always open! Feel free to reach out to me at tveen.verano@gmail.com! 

Nourished Body, Nourished Soul

There are two kinds of nourishment: nourishment for your body, and nourishment for your soul. Lately, I've been trying to balance out the two because that is where I find the most freedom with my food choices. Nourishment is important to me...after all, it is why I became a dietitian! To help people learn how to love their bodies with the food they eat, instead of hurting themselves. I've been working with a lovely life coach and jamming on what nourishment means to me, and I thought I'd write up some random thoughts here to help out anyone else who may be struggling with what it truly means to live a "healthy" lifestyle. 

For me...

Nourishment for the body: TONS of vegetables, fruits, healthy fats. Eating enough to get your metabolism going, revved up, and firing away all day. Stopping when you are full so that you are not uncomfortably stuffed for the rest of the day. Focusing on what you CAN eat instead of what you "can't" eat. Choosing to follow a plan that makes you feel your best, not only physically, but mentally. Health and nourishment start in the brain, so whatever gives you mental stress should be kicked off the island. Showing yourself love and self-worth by feeding yourself whole, natural foods that grow from the ground. 

Nourishment for the soul: enjoying the food you are eating and loving every second of your meal. Having a care free night out with friends and ordering your favorite meal at a restaurant just because you want it. Splitting a dessert with your loved one so that you can both enjoy the bakery's specialty. Scarfing down a burger but also having a huge salad because you just love the burger but know your body is craving a salad too. Having a croissant every morning because you are in freakin FRANCE and you can (yea...that would be me). Ordering a pizza at 10pm because you had such a long day and didn't have dinner, and sometimes, you just need the pizza. Going to bed with a fully belly knowing that you were blessed with deliciousness, but also trusting yourself to get right back on track tomorrow to get your body feeling good. 

For me, these two forms of eating have to be jiving in order to have a healthy lifestyle that you can sustain for days, months, and years to come. When your diet is 80-90% focused on vegetables, fruits, and whole foods, you are nourishing your body. That way, the rest of the nourishment can go straight to your soul with treats or vacations that you know are only for a limited time, and will not be a part of your regular, every day routine. I feel so much better when I indulged with others or on special occasions because I know that I am enjoying with a community of people I love, sharing good food and good times. That doesn't mean I make excuses, or a random Tuesday would be a special occasion for me! Because I love sugar and I love treats. But I know myself well enough now to know when I want to indulge, and when I'd just be happier and more at peace sticking to healthier food choices. 

The best part about all this is YOU can decide what nourishment means to you, body and soul. Or you can enlist your friendly neighborhood dietitian to help you explore what kind of eating works best for you, your lifestyle, and your goals. Eating can be so personal, so it is best to not compare yourself with other people and what they are doing. I'd love to work with you and find where your happy place is, a place where you can feel nourished and free, and not consumed by your food choices. Make sure to shoot me an email or click on the link above if you'd like to chat more about this topic! It's something I am so passionate about, so I'd absolutely love it! 

tveen.verano@gmail.com :) 

May Goals & Motivation

Happy May everyone! (and May the 4th be with you...sorry had to)! This year has been buzzing by, and I can't believe summer is upon us! April felt like a blur as my hubby and I traipsed around France for two weeks. Then we came home, blinked, and BOOM it's May! I love the freshness of a new month and a new season, and I'm so excited to see what this summer has in store! I'm ready for sunny days, beach trips, shorts, and iced tea. Ya feel me?  

Since it's the beginning of the month, and I'm OCD like that, I'd love to share what my goals are for this current month! I loveeee setting goals and intentions, and actually writing them down, because it increases the chances that I will actually follow through and accomplish what I have set out to do! So here it goes!

1. Complete 21 day fix extreme with my Joyfully Fit Bootcamp group! My May bootcamp starts on Monday, May 9th, and I will be doing the 21 day fix extreme along with them! I absolutely love this program, and after 2 months of on-and-off weight training while training for my half marathon, I am so ready to get my muscle tone back and build up my strength again with this program! It's not too late to join in on this accountability group, so be sure to contact me for more info!

2. Spend time with Jesus daily. I think with the busyness of life, I can often wake up with every intention to spend time in the Word, then quickly get sidetracked into emptying the dishwasher or starting laundry at 5am. Quiet times are what I am craving lately, and I know that is just the longing in my heart for Jesus. I want to get back to having that time in the morning and really quieting my spirit before the Lord before the day gets away from me!

3. Containers containers containers! I am going to do my best to stick to the container meal plan system from 21 day fix because it WORKS and makes life so easy. My intentions are to feel vibrant, nourished, and free with my food choices, and this meal plan balancing all 3 of those beautifully. If you have no idea what plan I'm talking about, reach out and I'd love to chat with you about it! 

4. Artist time. I am an artist, and I think I've lost sight of that over the years as a medical/health professional. I want to get back in touch with my artist roots, and I think our time in Paris and Montmartre especially, sparked up my passion again! I want to spend more time sketching and painting and writing and really getting back in touch with the creative little girl I used to be! 

5. De-clutter my life! Whether that's clothes (I have stuff from high school!), papers that have piled up, or mail I need to sort through, I know that I function better in a tidy environment. I'm planning on some spring cleaning this month to declutter my environment as well as my mind!  

So so excited to attack these goals and get started on this month! What are some of your goals, hopes, and dreams? I'd love to provide you with support and encouragement to reach them! Always feel free to contact me through the link above and we can start chatting and seeing if working with me is a good fit for you! 

Have a great Wednesday everyone!  

My Favorite Breakfast Fuel

You've heard it time and time again: breakfast is the most important meal of the day. While I do believe that every meal you eat is important, there is truth behind the fact that what you eat for breakfast could set the tone for the rest of your day. Your energy, moods, metabolism, and overall outlook can be effected by what you eat in the morning, and IF you eat in the morning. But let's back up a bit: 

Many of my clients state that they are not hungry for breakfast in the mornings, so they just skip it. And while I don't believe in forcing down food when you aren't hungry, not being hungry in the morning is a red flag for me. Waking up with hunger is actually a great sign that your metabolism is burning away and firing during the night, so that you wake up needing more fuel in your tank. Essentially, morning hunger means that your metabolism is on point! If you aren't waking up hungry, there are ways to rev up your metabolism by eating more nutrient dense foods more often, lifting weights, and living a healthier lifestyle in general! But that's another story for another time, and if you want more info on how to improve your metabolism, feel free to reach out to me here! But for now, make sure to eat a LITTLE something in the morning even when you aren't hungry; something like a banana and peanut butter! 

In my professional opinion, breakfast needs to have some staying power. As one of my old trainers used to say "eat breakfast like a king, lunch like a queen, and dinner like a pauper." I think this is such a great template to follow; however, in our society today, it's very difficult to eat dinner like a pauper since it tends to be our biggest meal of the day! But, getting in good fuel at breakfast time will help set the tone for the rest of the day and encourages healthy choices along the way. 

With that said, here are some of my favorite ways to fuel up at breakfast time!

Shakeology is always my #1 breakfast choice! It is loaded with whole-food sources of superfoods, antioxidants, probiotics, and digestive enzymes. It provides you with all the nutrition you need and fills in the gaps that our typical diets may lack. Shakeology keeps me full and I know that I've started my day off on the right foot when I get it in first thing in the morning! If you'd like more info on how to get your hands on Shakeology, make sure to contact me through the link above! I could gush about these superfoods all day long...#nerdalert :)  

Oatmeal is another great breakfast food! It has healthy whole grains, is a good source of carbohydrates, and has fiber to keep us full. I love adding chia seeds to my oatmeal as its cooking on the stove top, which provides healthy omega-3 fats and helps the oatmeal get thick and gooey. Top your oats with some nut butter, coconut, and fruit, and you've got a hefty breakfast that is sure to energize your morning!

I LOVE baked goods, especially in the morning time. These are my perfect banana bread muffins that I made with spelt flour, which is an ancient grain full of protein and fiber. I added some chocolate chips to these muffins and supplemented with a side of banana and peanut butter. Please don't be afraid to eat a little more food at breakfast time...your body needs it since you've been fasting for 7 to 8 hours (in your sleep, but still!) Your metabolism needs a good kick in the pants in the morning, so giving it a full and nutritious breakfast is the way to go! 

And lastly, my beloved eggs! I LOVE eggs in the morning. Eggs are a superfood on their own in my opinion. They are a great source of protein and the fat in the yolks is actually good for us and doesn't contribute to cholesterol levels (a subject I'm super passionate about...if you'd like more info let me know). The egg yolk contains vitamin B12, choline, and folate, among other vitamins and minerals that are essential to our bodies functioning at their best. My husband and I love having eggs with some white sweet potatoes, with a side of fruit and veg. 

I hope this post helps shed some light on why breakfast is so important and gives you some ideas of ways to fuel up for your day! If you have any other questions or comments, please do not hesitate to email me! tveen.verano@gmail.com :) 

Easter Recap & How I Handle Holidays!

Happy (belated) Easter everyone! I hope you all had a lovely weekend with family and celebrating the resurrection of our Savior! 

5 foods I eat daily

As an RD, I often get asked what I eat on a regular basis or what I recommend to my clients. I am a big proponent of everyday foods vs. sometimes foods. Everyday foods are foods that are recommended to eat daily, such as fruits, vegetables, healthy fats, plant or animal proteins, and healthy carbohydrates. Sometimes foods are just that; foods that should only be consumed sometimes. These would include desserts, treats, salty snacks, and bakery goods. 

It can be hard to distinguish between these foods sometimes, but I help clients in my accountability groups, as well as my private nutrition consulting clients figure out which foods they should eat daily and which foods they should limit, based on their personal goals! *click here for more info on how to begin working with me!

I thought it would be fun to post about foods that I personally eat daily, and why I eat them. These foods always find their way into my meal plan, and I hope it can shed some light and help you find ways to include healthier and nutrient-dense foods into your daily diet too!

5 foods I eat daily

1. Dark leafy greens (Spinach, kale arugula). These green vegetables find their way onto my plate in the form of a salad, or blended up in a smoothie, or sauteed with some coconut oil and garlic (because garlic is life). Dark leafy greens are filled with vitamins A, C, and K, and are rich in antioxidans and anti-cancer properties. They are low in calorie but high in nutrition, which means they give you the most nutrient bang for your buck!

2. Nut butters (almond butter, peanut butter). First of all, nut butter is DELICIOUS, and if it was its own food group, I'd be all over that. But, nut butters are also filled with healthy satisfying fats that not only taste good, but fill us up and keep us satisfied between meals. Healthy fats regulate our blood sugars, which means our sugar levels won't hit peaks and valleys throughout the day, which leaves us lethargic, sluggish, and reaching for a candy bar at 3pm. When incorporating healthy fats into your day, such as nut butters, your blood sugars will remain stable and your sugar cravings will be tamed. Which leads me to..

3. Bananas! I love eating a banana with nut butter every single day. I will typically have one during breakfast time, or blended up in my superfood smoothie. Bananas have potassium which is a great mineral to replenish with after a tough workout. I also love bananas as a pre-workout for a quick sugar dose to power me through. Plus, they taste GREAT with almond butter or peanut butter. SO banana-on! :) 

4. Carrots. I have probably had carrots every day since high school. I love peeling fresh carrots, but baby carrots are great for dipping too! Carrots and hummus, or carrots with guacamole, are two of my favorite ways to eat carrots. Plus they are rich in beta-carotene and vitamin A, which is great for eye sight and promotes healthy skin. Their fiber content also makes them surprisingly filling for a low-calorie veggie! 

5. Shakeology! I have gushed about my love of Shakeology for about a year now since I started drinking it daily. I even stopped drinking it as consistently this past week since life got away from me, and I noticed a huge difference in my overall health and energy levels, SO it's back! PLUS my digestion is so much better when I am drinking Shakeo daily! I am committed to drinking Shakeology every day because, as an RD and someone who has always been passionate about health, I want to take care of this body God has given me. Shakeology is a great source of vitamins and minerals, but is also jam-packed with super foods, antioxidants, digestive enzymes, and probiotics! If you are interested in trying some out, please reach out to me  here and we can chat about it!

That's it for my daily eats! I hope this inspires you to add some of your own healthy foods into your "everyday" list so that your body can get filled up on all the good stuff! And remember, never hesitate to reach out if you have any questions! tveen.verano@gmail.com

The Joyful Harvest is opening her doors! Nutrition consulting has begun!

Four years ago, I started my blog, "The Joyful Harvest." I wanted a place where I could share my thoughts, health tips, recipes, and whatever else crossed my mind. I named it The Joyful Harvest because I wanted everyone to find the JOY in this journey! There is so much joy in planting the seeds in your journey that will lead you to reap the harvest of a healthy and vibrant life. I loved the Joyful Harvest concept so much, that from there, I got the guts to get my business license under "The Joyful Harvest" name, so I could start seeing clients on a private basis and provide them with personalized health and nutrition plans, while helping them find the joy in this lifestyle that I had found.

Well, that biz license has just sort of sat there this past year. I’ve seen clients here and there, but for the past month I've felt God's gentle nudges and whispers and "you can do its" to take this practice to a whole new level. Well, I'm listening, so I am now accepting NEW spring time clients into my private practice for nutrition consulting! What does this mean? Well...

Becoming a Joyful Harvest client includes:

• one-on-one counseling with me, the dietitian!
• learn how to develop healthy habits 
• personalized meal plans that we will created specific to you and your lifestyle
• follow ups and tweaks to the plan so we make sure it is specialized to YOU and your needs

What I’ve learned over the past year is that everyone’s journey to health is different, and my desire is to personally help those I work with gain a better understanding of what will work for THEM on their own health journey. If you want to begin working with me one on one, please email me at tveen.verano@gmail.com to set up your initial consultation! Or fill out this form below and I will get back to you!

Goals, food, and a FREE community just for you!

Good afternoon all! I hope you all are having a great start to the week! I am planning on doing these little goals/updates posts every Monday to keep myself accountable and to keep y'all in the loop as well! I love using this blog as my online diary, and I'd like to thank you all for following along and supporting me! :) 

This week is my second week of half-marathon training in conjunction with strength training! I am combining 21 day fix/fix extreme workouts, running, and the new Beachbody program, 22 minute Hard Corps! Yup, just 22 minute military-style workouts that I am loving lately! Everyone has 22 minutes guys...EVERYONE. If you want more info on this, please contact me! Busy is no longer an excuse when it comes to this program! **tveen.verano@gmail.com**

Goals/Workouts: 

My goals this week are to stick to my plan (3x running, 3x strength training, 1 rest day), follow the 21 day fix meal plan, write my weekly newsletter (click subscribe up top so you don't miss out!), and write an article for the online magazine I have been writing for...LA Intel! Overall, lots of workouts, lots of eating, and lots of writing....my favorite things!
 

Meal plan: 

My meal plan for this week is as follows:

Breakfast: protein oat bars (recipe coming soon), shakeology (duh), eggs

Lunch: kebab, rice, salads, steamed veggies

Dinner: quinoa salads, kebabs, basically same as lunch!

Snacks: larabars, nuts, banana w/almond butter, veggies

I'm keeping things balanced and focused on getting all my containers in! It's so important to eat the correct portions of all these foods, and I love my fool-proof container system that helps me do so! :) this program has changed the way I view food SO much, and I love that I can always count on it to help be stay nourished and listen to my body all at the same time. And coaching my clients through this meal plan and seeing THEIR progress and success is just the icing on the cake! My coaching heart is full and happy!

Fit for Joy FREE online community!

Lastly, I am so excited to announce the new and improved *FREE* Fit For Joy community!!! I have had this on my heart for a while and it's time to take the plunge!

Many of you know I host my monthly challenge groups, or what I call my Joyfully Fit Bootcamps. But I've also wanted to create a space for people who just want a free community of accountability...no strings attached! A place to be with other like-minded individuals with similar health and fitness goals so that we all feel supported on this journey!

If you choose to join in on this free community, here's what to expect:

* you will be added to my private Facebook group, "Fit for Joy"

* monthly free challenges on habit change, healthy eating, working out, and thriving in all areas...mind, body, and soul!

* being in a community of people who have the same goal in mind: living a HEALTHY LIFE!

All I ask of you is to take OWNERSHIP of your health and participate in the gift of accountability this group offers, which means posting about your journey! Including foodie pics, sweaty selfies, and motivating others along the way!

This community is only available to those NOT currently working with a beach body coach (unless that coach is already me!)

Who's in?? Fill out this application and I will get back to you! :)

http://goo.gl/forms/t0WjaQddzD

SO excited to be launching our first FREE challenge within this community next week all about Healthy Habits! Make sure to fill out the application above so that we can get in touch and you can be added to the group! :) 

Ok, I am off for some biz work and some relaxation time! Have a  happy Monday all! 

Half-marathon training, plans, and goals!

First of all, happy extra day of the year, folks! It's exciting when it's a leap year...an extra day to do whatever you'd like! However, I'm at work :) but I digress....

Yesterday was my last day of Hammer and Chisel. I can honestly say that I have never felt stronger or more accomplished than I do now! I'm so excited to have completed this program from start to finish and shown up every day for my workouts! I'm a little sad it's over, but I know I can do it again anytime (yay for home workouts!) I plan on doing another round starting May 2nd, but for the next 60 days, my focus will be on my half-marathon coming up on May 1st! 

I LOVE running; we seriously have a special connection (sorry Vasken). This will be my 6th half marathon and my favorite one...in Orange County by the beach. I'm beyond excited to begin training this week, but I also don't want to make the same over-training mistakes that I've made in the past. I used to run 6-9 miles/day, no stretching, no strength training, and call it a day. I have busted my knee and hip multiple times while following this "plan" and I don't want to do that again. Which is why I am incorporating strength training and other workouts along with running. My goal is to do 21 day fix/Hammer and Chisel workouts 3 days a week, and run 3 days a week, with one rest/stretching day. I know I'll need to take this rest day with all the training I'm doing, and above all I'll need to sleep and nourish my body well! 

I'll follow this plan for the next 5 weeks, because in mid-April my hubby and I are headed to PARIS for our one year wedding anniversary! I STILL CAN'T BELIEVE IT! It's our first trip to Paris and we are looking forward to it so much! We come back a week before the half marathon, but we are excited to run and explore the city together (and carbo-load like heck before the half marathon HAHA). Overall, I'm not too worried about this trip because a) it's Paris, b) we plan on running, and c) I always have Beachbody on Demand to take with me if I want to mix up my workouts and stream them in our hotel room! 

Then, after the half-marathon on May 1st, I will be starting another round of Hammer and Chisel! So excited about the flexibility we have with these programs and how I can do them all from the comfort of my home :) total win in my book! 

So! My workout plan for this week is as follows: 

Monday: did total body cardio fix this morning; I had totally missed this workout!

Tuesday: run 3 miles 

Wednesday: upper body fix 

Thursday: run 2 miles + 10 min ab fix 

Friday: run 4 miles  

Saturday: Chisel endurance

Sunday: day of REST! :)  

GOALS:

My goals for this season are to really nourish my body well. I have been practicing intuitive eating but am really watching my nutrition using the container system from 21 day fix as well. This meal plan jives with me because sometimes my intuition tells me I'm too hungry or not hungry enough and I miss out on getting nourished fully. I'll be following the second bracket of containers and am going to try and stick with the balance and portion control this program provides! 

It is so important to get ENOUGH food in order to be healthy. You really don't have to eat less, you really just have to learn how to eat right. I want to eat RIGHT during this training time because I know my body will need allllllllll the nutrition it can get if I want to maintain my muscle that I've gained from Hammer and Chisel! That's what I love about this meal plan: I am amazed and how MUCH food is approved and how nourished and energized I feel from eating in such a balanced way. 

So, that's what is coming up for me! I hope that you find a way to have fun today, eat some yummy food, nourish yourself, and find joy in all you do! :) Happy Monday!