Food & Fitness Plan: 11/28-12/4

Hello world and Happy Monday! I hope everyone had a blessed and relaxing Thanksgiving weekend. My weekend was filled with good food, family, friends, Gilmore Girls, naps, and some shopping! All in all, I'd say it was a successful long weekend!

I used to write up my weekly plan every week back in the day at the beginning of my blogging adventure. I really miss writing these posts up because they keep me accountable to my goals and help me plan things out! So I thought, why not do them again? It's been hard for me to stick to a good routine what with being pregnant and cravings starting to hit (brownies and cinnamon rolls anyone??) so I really want to ensure that I stay as healthy as possible for my baby and for myself throughout this pregnancy! A baby is not an excuse to let myself go, but more of a reason to stay healthy and well-nourished! 

So with that said, here is my workout plan for the week! I am modifying things like crazy right now so as to stay as safe as possible. If you are pregnant, be sure to talk to your doctor before you start a new exercise routine! 

• Monday: Core de force kickboxing (done, did it this morning and felt great!)
• Tuesday: rest day
• Wednesday: walking at gym + free weights 
• Thursday: active maternity second trimester workout
• Friday: Lower body workout
• Saturday: rest day
• Sunday: rest day

I'm taking a lot more rest days than I used to, and my goal during this pregnancy is to workout 4x/week. I will always be listening to my body though and making sure I am not pushing myself too hard!

As far as meals go, we have a ton of leftovers from Thanksgiving, plus freezer foods and vegetables, so I am going to try my best to not buy too much this week (other than fruit, which we are completely out of). Here is my plan!

• Breakfast: Waffles w/peanut butter, oatmeal, egg wraps
• Lunch: Bean soup, leftover turkey, rice, vegetables
• Dinner: Tilapia w/potatoes and broccoli, turkey burgers, bean quesadillas, salads
• Snacks: string cheese, cucumbers, carrots, nuts, crackers

That's about it for this week since we will be out a couple times and I will be staying with my parents this weekend! My hubby is taking our youth group up to Big Bear this weekend for Winter Camp. I'm so bummed to miss it but I don't want to risk anything with the altitude and the baby! 

Have you made a plan yet for the week? I know for me, if I fail to plan, I plan to fail! It is so important to be prepared for the week ahead when making healthy choices, so don't forget to schedule in your workouts and plan out your meals for success!

Have a great Monday everyone!

Daily Manna & why I'm back to blogging HERE

Well, what can I say, I'm a woman and I'm pregnant so I guess indeciveness comes with the package? I've decided to switch back to this blog with my name. Let me give a little background:  

I started blogging at thejoyfulharvest.com almost 5 years ago. I wanted to hide under that name so people wouldn't know who I was. I was embarrassed and shy about blogging, but I had a yearning to write and share my story. Then, I got the courage to start a website with my real name (this one!) and ran with it. Blame it on hormones, but I felt nostalgic last month and wanted to go back to my old site (the joyful harvest). But now, I know that, as great as that site was, this site is more ME. I mean it has my name after all, and there is no reason to hide anymore. I love what I do as an RD, and I want to share it with the world. When God places a passion on your heart, don't hide from it. Embrace it head-on and trust that He will be there for you every step of the way. 

Ok, enough about that! I thought I'd do a daily eats post since I AM pregnant and my eats have shifted throughout the last couple months. Nausea had gripped me from weeks 5-12 but now at week 14 I am doing SO much, with just a few nauseous moments here and there instead of them being all-day affairs. Hallelujah!  My appetite has grown and expanded...I'm trying to still stick to healthy, whole foods because I want a healthy pregnancy and baby! But I am also listening to my body and cravings and showing myself some grace! Which we should all do, by the way ;) 

So on this particular day, I was planning a morning workout and woke up at 4:30. After some quiet time, I did my second trimester maternity workout from Beachbody on demand. It's 25 mins and hits every major muscle, which I loved!  

After my workout and a nice relaxing shower, I ate something. I have to make sure I eat something after working out because then the nausea will hit again! I had a couple of my banana nut muffins smeared with peanut butter and they hit the spot! These muffins were made with spelt flour, one of my favorite high protein, lower in gluten, whole grain flours! 

I had a hard time figuring out what to wear. It's getting colder here in Cali (finally!!) so I wanted to bundle up, but my sweaters are a bit tight on my little bump. I feel like I'm at the "is she pregnant or is she fat" stage. Guess I have to go shopping soon! :)

Work was crazy today, and I went from meeting to meeting and then ran errands for the thanksgiving meal we are providing for our patients! In the morning, I snacked on an apple and some crackers but since I was in a meeting, I couldn't snap a pic! 

I had brought lunch from home to eat, but there was a pot luck and someone had made homemade chicken curry which I could NOT pass up! So I'm saving my packed lunch for tomorrow! 

And then there was cake, and I just had to have a sliver...full disclosure over here!  

The funny thing about sugar though, is that it doesn't really satisfy you. I still felt hungry an hour later, so I snacked on some carrots. They are full of fiber, nutrients, vitamins, and antioxidants! I felt such a difference between snacking on a sweet vs. snacking on food that sustains! 

After work, I stopped by Trader Joe's to pick up a couple boxes of cornbread mix. My husband and I absolutely adore their mix and they always run out this time of year! One day, I want to experiment with a recipe from scratch. But for now, TJ's to the rescue! 

After grabbing the cornbread, I made it to my long overdue mani/pedi appointment! It had been so long since I'd gotten my nails done and it felt amazing!!! Self care is awesome, folks. Try it sometime! 

The night ended with a fun and delicious dinner with my friend Hanna! We went to our favorite Thai spot and both ordered drunken noodles with chicken. The chicken was meh but the noodles were AMAZING and totally hit the spot! Baby liked this dish too! ;)  

And now I'm at Panera, typing this up and waiting for traffic to die down before heading home! I have another early day tomorrow so I'm excited to get home and rest!  

Being pregnant has changed the way I eat in many ways...unfortunately I'm getting way less vegetables than I want to be getting into my diet! But I'm hopeful that as the weeks pass, my taste buds will like my salads and veggies again and I can give this baby a healthy and strong mama :) I hope you all have a wonderful Thursday night, cheers to it being almost the weekend!! 

Looking for a Dietitian? Look no further!

When was the last time you saw your nutritionist? Did you know seeing a registered dietitian nutritionist (like myself!) is just as crucial as seeing a doctor or dentist? What we eat on a daily basis determines a LARGE majority of our health! Food not only impacts your weight, but also your moods, energy, sleep, stress, immune system, skin, hormones, and SO much more! Our bodies are fascinating, and it’s our job to treat them with love and respect, and that starts with living a healthy life!

I am now taking private clients as part of my nutrition consulting business, and I would love to begin working with you! Seeing an RD on a one-on-one basis is crucial when trying to improve habits, gain health, and change your life. As a dietitian, I am the nutrition professional. I listen to each and every one of your concerns, goals, and hopes, and based your needs needs, tailor a plan that will work for you.

Nutrition and the world of health and fitness is so specific. What works for one person may not work for another. That is where working with a dietitian becomes crucial! Let’s work together to tailor a plan and system that will work best for YOUR health and YOUR goals!

• Stop trying to conform to the next fad diet or low calorie plan that promises results.

• Start putting your health first and start nourishing yourself from the inside out!

Let me be your guide and support you as you make lasting changes that will get you where you want to go regarding your health, energy levels, and your relationship with food. Living a healthy lifestyle does not have to be suffocating or depriving. Once we begin working together, I will ensure that your new lifestyle will be nourishing to your body and your soul, and will lead you down the path of living a nourished and free life.

If you’d like to learn more about the packages I offer, please click here to read on about my services as an RD! I can’t wait to hear from you!

Healthy & Filling Snacks

You know the feeling…hunger striking in the middle of the day. It isn’t necessarily meal time, but you know you can’t make it till the next meal without a little something. I’ve been there, I’ve suffered through the hunger, and lemme tell ya…it’s not a good idea! When we are hungry, our bodies are asking us to PLEASE eat something so we can refuel and go on with our day. Enter: the trusty snack.

Snacking has gotten such a bad reputation over the years. And if your snack of choice is typically junk food, then that’s understandable. But there are many healthy and filling snack options that are easy to take with you to work or when you are out and about. They will curb your hunger and make sure that you make it till your next meal without an extra large fries from the drive through or a bakery muffin. Been there, done that.

Planning is everything when trying to make healthy food choices. But I’ve made it easy for you! Here are some quick and easy snack ideas for you to use when you are in a bind and need a quick fix. Carry these around with you when you know you will be out for a while, and you will be sure to stick to your healthy eating goals!

Banana + nut butter packets: this is always a great and delicious combination! Justins makes nut butter packets which I love, and they are so easy to carry around! I also just keep a jar of nut butter at work so that when the time come, my banana has the perfect topping so that this fruit + healthy fat snack keeps me full!

Veggies: any kind of vegetable that you can crunch on is a great snack. Try carrots, broccoli, celery, or bell pepper strips. If you have room to bring a dip along, even better. Hummus or guacamole are great dips for veggies. But even just raw veggies are a great option because they are full of fiber and take a while to chew, which helps our brains get the full signal and satisfies our hunger. Plus they are chock-full of vitamins and antioxidants, so it’s a win-win!

Fruits: along the same line as vegetables, fruits are great snacks! You can carry around some apple slices with you or some grapes, or really any fruit you love! They are refreshing and filling, and full of vitamin C and immune boosting properties, which we could all use this time of year…so enjoy!

Trail mix: just like nut butters, trail mix is usually full of different kinds of nutritious nuts. But be careful to pick trail mixes that are made up of mostly nuts and just a few dried fruits and/or chocolate pieces. I’ve gotten a trail mix once that was basically a deconstructed snickers bar…so be sure to read the ingredients and find a trail mix that is lower in sugar and higher in those healthy fats! I also love making my own nut mix (almonds, macadamia nuts, cashews, and just a few dark chocolate covered almonds…YUM!)

Larabars: there are a great option if you DO find yourself out and about without a snack on hand. They are sold at most grocery stores and even at CVS/Rite aid. Larabars are fruit and nut bars made from minimal ingredients and all whole-foods based! There is always a healthy option (even in a packaged form) when you find yourself in a bind.

And there you have it! I hope this list gives you some ideas on how to have healthy and filling snacks on the go! Make it a great week, folks!

A Mindful October

It's FALL y'all!!!! I know it started a couple weeks ago, but it's finally October and it just feels more Fall-y...ya know? The beginning of a new month is always a time of excitement for the fresh month ahead, as well as a reflective time on the month that just ended. I love looking back and seeing if I achieved what I set out to do, and how to make my life more purposeful, organized, and productive. I've always been into setting goals, making lists, and accomplishing what I've set out to do. I am a huge overachiever and love to aim high with my dreams. 

As it is the beginning of October, the first Monday of the month, my heart and mind are craving some goal setting! But, this month, my goals are going to be more mindful and focused on what is more important to me. There are so many studies out nowadays, in the nutrition world and psychology in general, about how important mindfulness is in your daily life, healthy habits, and personal goals. 

Mindfulness is being aware of your current state or situation and accepting it. Being mindful means you are aware of your values, how you feel about a certain situation, and what makes YOU feel good health-wise. This can apply SO much to our healthy eating behaviors and goals, and can actually increase our chances to sticking to our new habits for the long-haul. 

Listen, getting healthy is hard. Losing weight is hard. Being more active is hard. Choosing the apple over the brownie...is HARD! Mindfulness helps us accept the fact that this journey is a tricky one, full of 3 steps forward and 2 steps back. But, it helps us be more forgiving with ourselves, accepting of our tendencies, and helps us gain a better grasp of what we want, why we want it, and how to get there. And in turn, mindfulness techniques actually improve our outcomes with our healthy living journeys and help us reach our goals in a healthier and more motivated way. I plan on starting to use mindfulness techniques with my clients, especially in this busy season of the year, to help them gain a fresh perspective of what they are desiring while trying to "lose X amount of lbs" or "eat X amount of calories." For example, some of my mindful October goals include: 

1. Writing from my heart with this blog (instead of "blog X amount of days/week") 

2. Nourish my body and listen to it in regards to what it NEEDS (instead of "cut out all sweets and junk food")

3. Take evening walks with my husband and enjoy the outdoors more (instead of "burn X amount of calories every day)

4. Brainstorming a NEW Holiday Accountability group (stay tuned!!!)

This mindset helps me shift my focus from the outcomes of my goals to why I am setting them in the first place. I want to write more genuine, heartfelt posts centered around nutrition, health, and overall well-being, so that's what I am going to do! I want to be more active while enjoying quality time with my husband. I want to nourish myself and feel free in my food choices. I love hosting accountability groups to help people stay on track with their goals while having a community to back them up, so that's what makes this goal super important to me. These are all personal values to me (quality time with my hubby, genuineness, feeling healthy and well-fed, and being a light to others) so they all have a part in my goals for the month. This doesn't mean I won't be doing intense workouts, won't be tightening up my nutrition, or won't be writing for hours trying to get a post published. It just means that I will always keep the WHY behind my goals at the forefront of my mind! These goals truly MEAN something to me, instead of just a haphazard list of rigid rules that I hope to follow during the month ahead. 

It is so refreshing and motivating to make these goals for the month with a clear head and a happy heart, knowing that I am striving to do things that match my personal values and that will make me happier and healthier in the long run! If you want to begin working on your health in a more mindful way, I would love to chat with you! I love working with clients and helping them reach their goals and grow in the areas of their health that are important to them! Email me at tveen.verano@gmail.com and we can get started! 

Have a happy first Monday of October everyone! 

Move more and sit less

Wow, I can't believe it's been over a MONTH since I posted on my blog! This blog is something near and dear to my heart, and I don't plan on disappearing again for this long! But I have needed a break from social media/the internet lately, and the first things to suffer were my Instagram account and my blog. But don't worry, I'm back! Sometimes it's nice to unplug, and then plug right back in when you are rested and ready. 

I've been reading so many articles lately about how detrimental sitting can be for our health. I know for me, even as a registered dietitian and health professional, my job consists of a LOT of sitting. I sit with my patients when reviewing their lab work and meal plans, I sit at my desk while I chart and do paper work, and then most of the time, I come home from work, so tired from sitting, that I just sit some more! My energy levels have been dropping, and I've realized that the more I sit, the more tired I get, and the more I want to sit some more. It's a vicious, vicious cycle (and please tell me I'm not alone)!

Yep, already 2pm on this particular day and only had 2000 steps! 

But a big motivation to move is current research that shows that the more you sit, the more likely you are to develop heart disease and diabetes. And trust me, you do NOT want those diseases. Diabetes is a huge contributing factor to renal (kidney) failure, and as a renal dietitian who works with patients daily who have failed kidneys and are on dialysis, diabetes is the number one thing my patients wish they prevented or taken more care of early on in life. Diabetes can cause problems with eye sight, with nerve/feeling in your extremities, and can cause renal failure. Patients with renal failure eventually end up on dialysis which is a treatment that comes along with a complete lifestyle overhaul: dialysis 3 days a week, limits on how much fluid you can drink, and a very restrictive diet that cuts out even the "healthiest" of foods, such as avocados, potatoes, bananas, and nuts, which become detrimental to someone with kidney failure. 

We all know that a healthy diet is crucial to health and longevity. Limiting refined carbohydrates and sweets is important. We should be choosing whole foods most of time, such as a variety of vegetables, fruits, lean proteins, legumes, and healthy fats. But, where does activity factor in to the mix? 

Being active can be hard in our fast paced society. When I work with my private practice clients and suggest them adding activity into their day, I often get "I don't have time" and "I'm just so tired" as the top excuses. What we often fail to understand is that exercise gives us MORE energy than we could ever think of! The supply of oxygen that floods through our bodies as we get our heart rate up gives us an extra jolt, feel-good endorphins, and naturally gives us more energy for the rest of our day. 

Just 30 minutes of moderate exercise a day has been shown to be wildly beneficial for overall health. That can be as easy to fit in as a 30 minute sitcom. Setting your alarm 30 minutes earlier in the morning to powerwalk, or heading to the gym for 30 minutes after work is not only doable, but will make you a healthier and more vibrant person in your everyday life at work, with friends, and with family. Heck, even going on walks during your breaks at work can make a big difference!

What are some ways you can see yourself being more active throughout the day? Make yourself a priority and schedule in your workouts. You wouldn't miss a work meeting, right? So why would you miss the most important meeting of your day; taking care of yourself and your health!? 

So, nourish yourself well, move some more, sit less, and see how your energy levels will skyrocket and your health will improve! If you need a little more one-on-one work on how to get started on your healthy living journey, my door is always open! Contact me and we can get started putting a plan together for you! 

3 Tips for a Healthy Beach Day!

When I was in 8th grade, I went to the beach with our Honor Roll. Yes, I was the typical over-achiever. My friends and I were in the waves out only to about our hips, but all of a sudden a huge wave came and I got pulled under the water. It was the strangest sensation to be under the waves, looking up through the water, but not being able to pull myself out. I remember being so young and so terrified that I was going to die. Thankfully, I ended up riding the wave towards the shore instead of deeper into the ocean. I had swallowed sand and water and just felt icky. I have never lost my love for the beach, but since that day I have not been a fan of the ocean part. 

Since I don't like getting into the ocean, beach trips for me are all about resting on the beach, reading a good book, and of course, the snacks. It can be hard to have a healthy day at the beach because usually all you want to do is veg out and relax. This past weekend, we headed to the beach with our youth group, and we had a BLAST. The kids went into the water and my husband taught them how to body board, and I was in charge of the food. The snacks were on point: double stuffed oreos, cheddar and sour cream ruffles, chips and salsa, chex mix, carrots, watermelon, grapes, and PIZZA. Papa John's pizza, which is a youth group favorite. How can you possibly resist all of these temptation, no matter how much you know about health and nutrition? Should these days just be considered "off" days from our journey towards our health? Or should we still stick to the goals we have set and the plans we have made and just say no?

It can be a challenge to stay healthy and nourished at the beach without feeling deprived, so here are three tips on how to enjoy the day without the repercussions of a sugar and salt overload!

1. Fill up on as many fruits and vegetables as possible. Carrots, bananas, grapes, watermelon...these are all light and easy snacks to take with you to the beach. The more vegetables and fruits you fill up on, the less room there will be in your belly for the processed snacks. And even when you do have the processed snacks, you won't have as much because you filled up on those plant-based foods first!

2. Give yourself grace. Don't be too hard on yourself if you enjoy one too many oreos or those extra handfuls of chex mix. Life is too short to kick yourself and make yourself feel guilty. Food guilt is NEVER a part of a healthy lifestyle. Rather than feeling guilty, make a conscious decision to stop the mindless snacking, grab a bottle of water, and enjoy the rest of the day without being too focused on the food. Which leads me to...

3. Focus on your relationships. These days are NOT all about the food. Enjoy the beach and the company instead of being focused on which snack you will eat next. Food is a joy in life and a way to bring people together, but it is not the end of the world. I know for me, if I am feeling insecure (hello swimsuits!), I would much rather have food for company than people. But that is just replacing your need for human connection with some chips and salsa, and that is not how we were designed to be! We were made for human relationships and company, so make that the focus of the day, and the rest will fall into place!

We had such a great time with these beautiful people last weekend, we enjoyed food, the beach, and the company. Summer isn't over, so I hope the next time you head to the beach you will keep these tips in mind and they will help you have a nourished day, body and soul!

A healthy way to clean things up

I canNOT believe it's July already!  and the 5th nonetheless! 2016 is flying by, and before we know it, it'll be fall! For now though, I am soaking up summertime and everything it entails: from BBQs, late night froyo runs, and beach trips! 

It's been an eventful and fun summer, and actually an eventful past few months. We went on our Parisian adventure in April, came back home and entered escrow a week later, moved into our new home a couple weeks ago, and are just now calming down and living a "normal life." My hubby and I are excited to finally be winding down on a busy season, and hopefully entering a season of rest and relaxation.  

But during this stressful and busy season, I must admit I've let my healthy lifestyle fall by the wayside. And yes, that DOES happen. It is comical to me that people think dietitians have it all together when it comes to healthy eating, because we most certainly do not (which is why I think we are equipped to help those who need some extra guidance...we know the feeling!) I am human just like you, and I have massive sugar cravings, chips and salsa indulgences, and a love of double stuffed Oreos. My husband and I have indulged in our fair share of takeout, fast food, and Papa Johns pizza (our favorite!) and while it's been relaxing to just eat freely, we both definitely feel the need to balance that freedom out with nourishing choices as well. My body is definitely not feeling as energetic as it used to, and I'm ready to get that fire back in my bones, crush my morning workouts, and feel like myself again!

It IS interesting isn't it...how freedom works differently during different phases of our life. Freedom for me in the beginning part of the year was indulging in carbs, sweets and anything else I wanted to while consuming nourishing foods 80 to 90% of the time...and mostly plants. But now, I am finding freedom in structure, in routine, and in more nourishing and wholesome foods. My struggle lately is that with SO many events, family get -togethers, and the laziness of summertime, I've made excuses as to why I can't take better care of myself. And I am now realizing that I am worth way more than excuses, and just because there is an event or two, doesn't mean I should embrace the unhealthy choices every other day of that week (all or nothing people out there??I know you understand). It IS okay to "clean up" your diet in a healthy way that doesn't trigger restrictive habits, so that is precisely what I am doing to do. Feeling nourished and free is so important, but feeling sluggish is not freeing to me, so in this season, cleaning up my diet does sounds freeing and OH so good. 

Even though we are going away this Friday for Church family camp, I am still going to meal prep and plan for the next 3-4 days so that my husband and I can feel more like ourselves again. And since July marks the middle of the year, why not make some new intentions for the second-half of the year, while cleaning up our eating a bit!

Intentions: 

- Run 2x/week

- Hammer and chisel workouts 4x/week

- Cleaning schedule for our new house! It is much bigger than our itty bitty apartment, which took about 20 mins to clean from top to bottom, so I definitely want to get into a better routine now that there's more space to clean!

- Put pictures up in our new home

- Eat at home 5 nights out of the week

- Meal prep!

And speaking of meal prep, I am doing my best to use up what we have at home and pair those foods with healthy vegetables and carbs to last us through the week! Here's the plan!

Breakfast: eggs, oatmeal, fruit, Shakeology

Lunch/Dinner:

Proteins: Tilapia, chicken, turkey (we had all this on hand at home already, yay for the freezer!)

Vegetables: green beans and broccoli (I am SO over salad lately, so sauteed vegetables are winning this week)

Carbs: roasted potatoes, rice

Snacks: carrots, nuts, Larabars, Justin's nut butter packets, bananas

Keeping things basic and simple is the best way to not only stick to healthy choices, but also make the healthy choice the easy choice. And it is helpful in the money department as well! I am excited to get back to my routine, clean up my diet, but also maintain a healthy and balanced mindset in the process! It is possible as long as you show yourself grace, love, and keep things as simple as possible! ;) 

Friday Favorites!

Happy Friday everyone! This week flew by for me since I had Monday off, but I'm still so happy the weekend is here! We have really been enjoying our new home, and my favorite part so far has been my 8 minute commute, versus my 45 minute commute to our old apartment! It is so nice to finally clock out and be settled at home 10 minutes later. 

I thought I'd do a "Friday Favorites" post since I have a lot of favorites to chat about lately!

1. My new work space! Last summer, I set a goal that in one year, I wanted a set and official work space. As many of you know, I am currently building a business as a Beachbody coach, but the only room I had in our old apartment was the floor, couch, or random moments on my phone to work on it! In our new house, we converted the second bedroom to an office for both my hubby and I, and this goal has officially been met! I love having my quiet time here, space to work on my business and check in with my clients , and a space to workout! It's quickly becoming my favorite room of the house. 

2. Justin's nut butter packs. I have one of these a DAY and they are just delicious and amazing and fill me right up! Healthy fats are so "in" nowadays, and I love that there is a sweet treat packed inside these packets, as well as healthy almond butter! The vanilla almond butter and chocolate hazelnut butter are my absolute favorites!

3. Armor of God study! In my work space picture above, you can see that I am currently working my way through the "Armor of God" Bible study by Pricilla Shirer. This study is so eye opening, faith-strengthening, and has rocked me to my core. It is all about being armed and ready for the enemy's attacks. This week was about real faith and how to step out in faith so that your faith takes action and isn't just theoretical. So convicting, I can't wait to keep going and digging into God's word! 

4. Hammer and Chisel! I started up Hammer and Chisel again this past Monday! It's my favorite program and I already feel more like myself doing it! This program + following the 21 day fix meal plan has given me SO much freedom in my health and fitness journey! Building and learning how to feed your muscles is so rewarding and strengthening. I feel like God is making me stronger with this program and teaching me how to use whatever I eat and drink for HIS glory, not my own. My Nourished and Free community is also following along with the 21 day fix meal plan and feels the same! The program is actually on a massive sale this month with Shakeology, so now is the perfect time to try it out if you have been curious about it! It's not too late to join us, click here for more info! 

5. Plants! I've been gushing about my love of plants for months since I've been adopting a more plant-based approach to eating, so I am sharing what I've learned in a FREE accountability group next week about eating more plants! I've been researching and writing up recipes for my group all morning and I am just so excited for everyone in the group and the info they will be receiving! If you'd like to join, it's not too late! Just fill out the form below and I will get in touch with you. Remember this group is FREE with no strings attached, so take advantage of getting back on track with your eating and veggies before the 4th of July weekend celebrations begin!

That's all I have for this lovely Friday! I hope you all have a wonderful, restful, and exciting weekend! 

Easy Meal Plan Staples

Meal planning can be overwhelming for a lot of us! I've had to find a balance between

1. meticulously controlling every breakfast, lunch dinner
2. planning out meal options so I know what to shop for, and...
3. letting the week take control and eating out every night.

Let me tell you, all three of those have happened! 

Sometimes I buy too much and all the food goes to waste, sometimes I don't buy enough and find myself at Trader Joe's 3-4x/week. And don't even get me started about BUDGETING! My husband and I have been really careful since getting married because we have been saving for big things, and the area we found that I spend the most is on groceries. I LOVE grocery shopping and trying out new things, but most of the time, simple is always better, especially for the bank account! I've found a way to make foods we love that won't break the bank, and will still nourish us.

But what about the freedom part? Isn't meal planning and prepping too controlling? I would say, no!

Sometimes, when you are trying to eat in a nourishing way, but also not let food  rule your life, it can be hard to know how to meal plan and prep so that you know you have healthy options on hand, but also feel freedom and flexibility in the process. The way I like to go about it is to have staples for breakfasts, lunches, and dinners that we can alternate throughout the week. We usually alternate meals, and we don't find ourselves getting bored especially when we use different seasonings and ways of eating! Below are some of my staple meals and what I haul each week from the grocery store to make it happen!

1. Taco seasoning. Listen up, Trader Joe's has THEEEE best taco seasoning out there. When we first got married, I had Vasken buy me about 10 packs. And when we ran out, Trader Joe's ran out...for 2 months. I was so sad, and tried to make my own mix (which I know is possible), but sometimes convenience wins, and TJ's seasoning just tastes better. Our local trader just got these packets back in stock, so I hoarded them again and have been using this taco seasoning to season turkey meat (both tacos, and burgers), lentils (taco seasoning + salsa= amazing!) and beans and rice dishes. Make your life easier and go get a few packets of this seasoning mix, you won't regret it! 

2. Rolled oats! These are so versatile. I like making a big pot of oatmeal at the beginning of the week (add 1-2 T of chia seeds for extra gooey-ness!) or making a breakfast oatmeal cookie! Plus, oatmeal is full of fiber and other goodness to help us feel full in the morning. Top with fruit and your favorite nut butter and you're good to go!

3. Justin's nut butter packs. I am OBSESSED with these! Healthy fats on the go can be hard to find, but these make it so easy! Just give them a little massage before tearing them open and they have the consistency of melted peanut butter. I eat a packet daily with a banana or apple, or just on its own!

4. Cut up veggies. Sometimes, we can get burnt out from salads, which is why I always love having some cut up veggies to snack on! My favorites are carrots, cucumbers, grape tomatoes, broccoli, and sweet mini bell pepper! Dip in hummus or guacamole for added flavor and a dose of healthy fats!

5. Beans + Rice! When on a budget, beans and rice are a dream come true. I love the Cuban black beans from TJ's. I mix in some brown rice, salsa, taco seasoning, and some frozen fire roasted bell peppers, heat it up and there you go! A delicious burrito bowl! Use as a topping on a salad or sauteed veggies to still get your greens in!

6. EGGS! I feel like eggs go without saying, but they are a delicious and nutritious protein source for us! Yes, even the yolk! The yolk is full of healthy fats that help with hair, skin, eyes, and pretty much every other organ. Plus, each egg has 6-7g of protein in them depending on their size! Scramble them, boil them, fry them, and enjoy!

7. Salad+chip+hummus makes the world go round. This is my go-to lunch combo when time is tight and options are few. I always have the ingredients on hand to make a salad, plus have some kind of healthy chip and dip. Usually, I go for the veggie flax chips or sweet potatoes chips from Trader Joe's! (Can you tell where I do most of my shopping??)

8. Shakeology! Last but not least, my healthiest meal of the day is Shakeology. This whole-foods shake is jam packed with vitamins, minerals, probiotics, digestive enzymes, antioxidants, and more. The best part for this dietitian is that it comes from all whole food superfoods, no weird powders, fillers, or chemicals. I refuse to call it a protein shake, because it's not! It's full of so much more, which makes it incomparable in my professional opinion to other powders on the market! If you'd like to know more about it, please don't hesitate to reach out and ask questions!

If you need help simplifying meal planning and prepping, don't worry, I've got you! It's taken me years to hone in the skills to make this process as easy and as nutritious as possible. I hope this list helps you all, and if you ever need more ideas or added support or info, use the contact me button above to get in touch with me! I love hearing from my readers and helping in however way I can! Have a great Thursday, all!