My Nursing Snack Essentials

Did you know that breastfeeding burns 600-800 calories per day!? Which has made this mama hungry like no other! Pregnancy was nothing compared to the hunger I am experiencing now! It was so easy the first few weeks to lean on bread and cheese wraps, cookies, and quick foods to help me fuel up for my nursing sessions. But now that Emma is almost 5 weeks old (!!!), I feel like I've gotten a firmer grasp on which foods will fill me up and nourish me, while still enjoying the foods I'm eating! If there are other nursing mamas out there, comment below and let me know what your go-to snacks are too! I'd love to hear! 

One of the best snacks for me have been fruits and vegetables! I love having apples with peanut butter (bring on the healthy fats!) because it keeps me full and tastes ahhhh-mazing! 

EGGS! I love scrambling eggs with veggies (this is with arugula) because eggs taste delicious and they are full of good protein and fats. Good for me and good for baby! I also love boiling a bunch of eggs at the beginning of the week as a quick snack! 

Oatmeal! Oatmeal is a milk booster and makes for cozy and delicious breakfasts! I top mine with bananas and peanut butter because that's the best combo in my opinion and again, it is so important to get a good amount of healthy fats in your diet!  

I loveeee my shakeology! Bu since it's been hard to blend it up and actually drink it cold and not melted, these brownie superfood bites have been my life saver! And they are full of vitamins, minerals, probiotics, immune boosters, and they taste like fudge brownies...nuff said! Here's the recipe! 

1 cup oats

3 scoops shakeology

1/4 cup peanut butter (melted)

2 T coconut oil (melted)

1/4 cup water  

Combine, roll into balls, freeze for 2 hours, then store in the fridge! Easy peasy!  

Not gonna lie, it's been TOUGH to stay on track and eat healthfully while trying to also honor my raging hunger. But tracking my colors with my meal plan and making sure I'm eating a balance of all the food groups has helped me a ton! (want to follow the same plan as me? Message me!)

I've also found that the key to making this easy is having healthy foods on hand and ready to eat! If I have to think about it for too long, I dive head first into the unhealthy options! It can be hard to choose healthfully when we are oh so hungry, but the rewards are well worth it...feeling nourished, more energized, and less fluffy! This way, we enjoy the freedom in nourishing ourselves wholly so that we CAN enjoy the treats from time to time. And that, my friends, is BALANCE! 

Hope you all enjoy this beautiful weekend and kick off summer in a fun way!!  

Friday Favorites

Is it weird that I am still SO happy it's Friday, even though I've been home all week? There is just something about the energy on Friday that makes me so excited for the weekend! Tonight, we have youth group, and then NOTHING ELSE planned except for church on Sunday morning. Ohhhhh glorious....

Tomorrow, hubby and I are planning on working a bit more on the baby's room (just a few more finishing touches!) and then I really want to go to a local salsa night, but I'm not sure how conducive my 36 weeks pregnant bump will be to salsa dancing. We might just enjoy a quiet night in or a movie! Either way, I'm super excited for the weekend. 

I had so many favorite moments this week, it's hard to pick just a few! 

1. Childbirth classes. One highlight of this week was attending our first of two childbirth classes! We went to our local hospital for the classes since the hospital we are delivering at was already full. But the class was so great and full of amazing info for both hubby and I! 

2. Our 2 year anniversary! We celebrated our two year wedding anniversary on Wednesday, April 19th. I can't believe it's been 2 years since we got married! My husband took the day off and we went to our prenatal check up, then went to Huntington Gardens and frolicked in the pretty flowers! Followed by an awesome dinner at a restaurant by our house that we've been dying to try. 

But the highlight of the anniversary was definitely the surprise Vasken planned for me. I woke up to petals of roses leading me downstairs to the kitchen. By each petal there was an index card of qualities he loves about me (my top love language is word of affirmation, so this made my heart explode), and the final card was a picture of eggs and bacon (we are true foodies). He also cooked me a pancake breakfast before our prenatal appointment. I've got a keeper, folks!

3. Strawberries. I have been all about the strawberries this week. Pretty sure I've gone through 4 cartons by myself. I really should just go get a big flat of them from the local farmer's stand we have. That's going on my to-do list for the weekend. 

4. Resting. Ok even though this isn't necessarily a favorite of mine this week, it is a concept that is growing on me. At our prenatal check up, Baby Emma was measuring a bit smaller than what my OB was comfortable with. She had caught up with her growth a few weeks ago, but is falling behind again, especially in the belly. So I am now going in for NST tests 2x/week (non stress tests for the baby) on top of weekly ultrasounds to check on her growth. My doctor also recommended that I take it easy and lay down more often throughout the day on my left side. He said walking is fine, but he definitely wants me to rest. So I have embraced some new Netflix/Amazon prime shows (thankful to friends for the suggestions!) and have parked myself on the couch for most of my days. I'm not on strict bedrest or anything, but I know that I have to slow down on my movements (our 3 story townhouse is activity enough, those stairs are getting tougher and tougher!) I plan on going on walks to enjoy the weather and resting; a balance that is OB-approved! :) 

For now, I am finishing up an episode of the Royals while sipping on some coffee, then am headed to my first NST appointment! The rest of the day may consist of a mani/pedi, getting some work done at a Starbucks for my private clients, and of course, resting on the couch! I hope you all have a fabulous Friday! Share some of your favorite moments from the week in the comments below, I'd love to hear! 

Maternity Leave: Day 1!

Yesterday was my first day of maternity leave, and to say that it was busy is a definite understatement! My husband has demanded me to nap every day until the baby comes, but I'm starting to think that may not happen considering all that needs to get done before she arrives! I'm definitely in "nesting" mode and wanting to do "all the things" around the house (cleaning, decluttering, washing all the baby clothes, reorganizing her room over and over again, etc). It's so hard to just relax. I am SUCH a planner and the fact that I can't write on my planner "Baby Emma is born" on any day in the next few weeks kind of terrifies me. God is definitely teaching me how to let go of my plans and let Him take control. This is something I 100% canNOT plan, so I am definitely having to roll with the punches and give over every anxiety and worry to Him!

But, needless to say, there are still things that need to get done, and yesterday my lovely mama and grandma came over and helped me a ton! But first, I made a quick trip to the new Sprouts by our house. I usually don't shop at Sprouts because $$$, and our bill definitely was higher than usual, but I loved perusing around the new store and buying some goodies for our meals this week!

It felt so good to get fresh produce! I got zucchini and bell peppers to make a beef stew for dinner tonight, plus some gluten free products that I can't really find anywhere else. I usually stay away from gluten free processed foods (a cracker is a cracker, a cookie is a cookie, etc) but I wanted some quick things I can grab and go at home when hunger strikes! I got two kinds of crackers and some waffles for easy breakfasts. I also got some fruit, larabars, and nuts from their bulk bins! Overall, I spent $85, and I usually spend $50-$60 per week. So even though Sprouts won't be my go-to grocery store, I defintiely will visit it from time to time! 

I made a quick breakfast when I got home of 3 scrambled eggs with some coffee! I haven't had much protein the last few days, and knew I need a good dose. These eggs hit the spot!

Around 11am, my mom came over and we washed some baby clothes, picked up my grandma, and headed out! We went to Babies R Us and Hobby Lobby for some baby stuff, and I found this super cute sign that made me cry. I didn't get it though, because I think that it might me too mushy for my husband haha but I just cried in the aisle for a little bit, then walked away. Ohhhh hormones....

We got a ton of shopping done, then headed to Souplanation for lunch (MY FAV!) I wanted to go back for seconds, but got nauseous just after this much food as my belly is slowly running out of space. I'm having to eat less and less food, but more often throughout the day I am also kind of sick of eating and have way less of an appetite than before, but I read that's totally normal. We go for our next ultrasound tomorrow and I hope baby girl is still growing strong! This mommy is trying to eat eat eat! :) 

We came back home after lunch, packed up the hospital bag a bit more, and then I hopped into the shower to get ready (finally...it was 2pm at this point). My belly felt so big yesterday! 

After this point in the day, I totally spaced and forgot to take pictures! BUT, I went to the mall with my mom in the afternoon, had dinner with my parents and my aunt, uncle and cousin (I split a pasta and chicken dish with my mom), then went to the hospital I am delivering at with my husband for an orientation/tour in the evening! It was nice seeing to see the hospital and hear what to expect when we check in, how labor and delivery looks, and where we will be staying once our baby is born. It is feeling more and more real as the days go on! We are so excited! 

I'd say maternity leave is off to a great, yet busy start. I'm hoping to incorporate more rest and relaxation in the days ahead! I am SUCH a busy body sometimes, and now with all this nervous and anxious energy, it's even worse! 

Today has been great so far though! Did my workout, finished up a meal plan for my client, and now about to fold some laundry and head to Target to print some Easter pictures! I am hoping a nap happens in the afternoon (right, Vasken?)

I hope you all are having a great start to your week. If anyone has tips on keeping anxiety at bay while you get closer to your due date...I AM ALL EARS! :) 

Why I'm a Beachbody Coach as a Dietitian

I became a dietitian on December 2nd, 2013. After 5 years of undergrad, and 2 years completing my Masters in Public Health in conjunction with my dietetic internship, I felt so accomplished that day as I walked out of the testing room. I am so giddy about being an RD. I can't believe I get to talk about food all day with people and get excited talking about how different foods effect our moods, our weight, and our overall health. I feel lucky to be able to do something that I love as my full time job...many people don't get that pleasure, and I know it's something I will never take for granted.

My dream job as an RD has always been to work one-on-one with clients. I love seeing the progress someone makes as they reach for better health, more confidence, and vibrant energy that the right foods can give. I started my private practice shortly after passing my RD exam, and it's been a steady source of joy for me to see the clients that I get to work with.

However, amidst my career as an RD, I still struggled with my own health and eating habits. Many of us become RDs because we struggle ourselves! We want to help others reach health because we know what it's like to be struggling with our food choices. Well, as an RD, I was still struggling and wanted to find motivation and accountability to treat my body well and honor the health that God had given me. It was 2 months before my wedding and I wanted to not only look great (let's be honest, we all want to look amazing on our wedding day!) but I wanted to FEEL great. I wanted to feel confident and vibrant on that day and for the rest of my life.

Enter: Beachbody

I started the PiYo program exactly 9 weeks before my wedding. I loved the results I was seeing and was telling everyone about this program. Little did I know that I could become a Beacbody coach and my job would basically be sharing with people what I am doing for my own health and fitness and inviting others to follow along with me. I signed up to coach at the end of February 2015 with Team Inspire Joy, and since then I have been sharing my journey with others in the hopes of showing them what has worked for me in my own life.

My results from PiYo! I had never had abs before, or felt as strong or capable. It was the first program I finished from start to end which was pretty amazing to me!

I became a Beachbody coach because I love the Beachbody programs, meal plans, and Shakeology. As a dietitian, I am very skeptical of EVERYTHING on the market, and actually became a coach not planning on drinking Shakeology. But after giving it a try and doing extensive research on the ingredients, I haven't found a better, more wholesome, or more nutritious shake out there. Plus, it's delicious and serves as a quick breakfast option, so that's a win-win in my book! Here are some more detailed thoughts on Shakeology from a dietitian's perspective!

So simply put, I became a Beachbody coach as a dietitian because I love the company, the products, the workout programs, and the overall team culture of the team that I joined! I wanted to have a space to share what's working for me in my own journey. I love running both businesses: as a dietitian and as a Beachbody coach, because I feel doubly blessed in how God has equipped me to serve others!

Lately, I've had some confusion on what I "do" as my business. Do I coach? See clients one-on-one? Create programs as a dietitian? And honestly, I do it all! I see one-on-one clients through my private practice, creating my own programs and meal plans for my clients, and I also do group coaching as a Beachbody coach with Beachbody workouts, meal plans, and Shakeology. Each client that comes to me is different, and based on what they need, we assess which route would be best for them!

So, IF you've been wanting to work with me (which I hope you do, because it's so fun!) here's what I offer:

Nutrition counseling: my nutrition counseling services would best fit your needs if

• you struggle with knowing what is "healthy" and what kind of eating plan would best suit you
• you want a customized, easy to follow meal plan specific to YOU
• you want to work one-on-one on your personal health and nutrition needs
• you want a health routine/plan created by me, the dietitian, and focused on you, my rockstar client!

My nutrition counseling services would be perfect for you and help you feel confident, guided, and supported throughout your health journey! Click here to learn more and to schedule your first session with me!

Group coaching: my group coaching services would best fit your needs if

• you struggle with follow through and chronically start and stop programs and diets
• you struggle with portion control and could use some tools to help you keep yourself in check!
• you want to be in a community with others that are also striving for health and wellness
• you want a fitness program designed for your activity levels and focused on your goals 
• you are independent and just need someone to guide you through a program and motivate you to press play! 
• you are curious about what I do as a coach and want in on Team Inspire Joy!

I offer group coaching via my Free Fit Club and my paid Joyfully Fit Bootcamps. Both offer the motivational community and accountability that will help you gain confidence, get in shape, and finally finish what you started! Join my next group my contacting me and discovering which group would work best for you!

As a dietitian, I am proud to be a Beachbody coach because I have seen a transformation in my life since becoming a coach and doing these programs. I can't help but share what I do with others! My heart's desire is to serve others in the ways that God has placed on my heart: by sharing the message of living a joyfully healthy life.

If you are wanting some more support in your own health and fitness journey, please reach out to me! We can start figuring out which of my services best fits your needs, and we can begin transforming your health and your life from the inside out!

Snacking to Good Health

Snacking can get a bad reputation for a variety of reasons, the main one being the typical grocery store "snack" isle. Usually, when we think of snacks, we think of chips, crackers, cookies, and other "junk food" items. However, snacking should not be shamed, because snacks can actually lead us to better health, better blood sugar balance, and more control over our food cravings.

How many times have you let ravenous hunger dictate your food choices? Been there, done that. Back in my dieting days, I'd try to go for as long as possible without eating, because that was success right? Eating less equaled weight loss in my brain, so I went hours without food, only to feel dizzy, lethargic, and reaching for the nearest food that would give me the fastest sugar rush. It really wasn't my fault, because our body will physiologically crave a quick sugar source when we let ourselves get that hungry and that low blood sugar, which is typically candy or a sweet/carbohydrate that is probably not the healthiest option. After years of frustration and the up and down cycle of dieting (so NOT the way to live, my friends), I've learned how to tame that sugar beast before it gets out of hand...and a big part of that taming process has been smart snacking!

The best foods to snack on are fruits and vegetables, because not only do they have tons of fiber to keep us full, they contain a bounty of antioxidants, vitamins, and micronutrients, that will satisfy us. Calories are not everything, because if we eat foods that are void of MICROnutrients, they won't satisfy us and we will still be left with hunger. But eating plant-foods, such as fruits and vegetables, will satisfy our micronutrient (vitamin and mineral) needs, and help us feel satisfied AND full. Win-win!

Another great option for snacking is a food that contains healthy fats...such as nuts. Nuts are a great source of omega 3 fatty acids which not only help us keep full, but are also great for our brains. Omega-3's have also been seen to fight anxiety and depression, so why not grab these at 3pm when work stress is at an all high and you need a boost of energy?

My favorite nuts to reach for are almonds, cashews, macadamia nuts, and more recently during this pregnancy, pistachios. And please, don't be afraid of the fat in nuts. It would make my dietitian-heart very sad. Fat does not make us fat! On the contrary, healthy fats help balance our blood sugars and keep us full, and are so beneficial to our health. If you get anything out of this blog post it's this: don't fear the fat!

And then sometimes, these types of snacks happen too, and that's totally ok. Of course, I would recommend keeping these snacks as "sometimes" snacks vs. "everyday" snacks, but sometimes, you gotta have the cookie, guilt free, and then move on with your day and not let that one cookie turn into a full-out binge fest. This took me years to master, and actually I'm not even a master at it yet, because I still overeat from time to time and then think back and say "hmm, lesson learned, I'll listen to my hunger better next time." Each set back along this journey is a learning lesson in my opinion, so instead of beating yourself up, think about what you can LEARN from a situation, even snacking-gone-bad, and build on that experience.

So go on and have a snack today, and see how much better and more energized you'll feel between your meals. And as always, reach out to me if you need additional support or have any questions!

Learning what works for YOU

Warning: I have no idea where I'm going with this post, but I felt the need to write, which is why I started this blog in the first place. I feel like I am in a growing and learning phase of my life lately, and I am kind of LOVING it. And needing to process it. There is a season for everything, right? That's how I feel like life has been like for me the past couple years. You are always learning and growing as a person. I want to constantly be stretched and challenged and matured. Staying stagnant is not exciting, so I have been pushing myself to learn more about myself, what works for me, and how I can better serve others.

This pregnancy has definitely been a time of growth. I am learning how my body works, that my body is pretty awesome for supporting our baby girl, and that there is a fine balance between rest and activity. I have had so much nervous energy as we get closer and closer to Baby Emma's arrival (eeeek I am already 31 weeks today) and it's been hard to slow down. I want to clean the entire house and am constantly looking for things we can just get rid of or donate to relieve some of the clutter. Is this nesting? I don't know, but I feel like I am focusing so much on my surroundings and making them picture perfect for our little princess. Which I know isn't possible, because I'm tired come 4pm and am becoming a little more lax on how spick and span the house should be. And that's ok. 

As a dietitian, I am also constantly growing and stretching in my knowledge. It's hard nowadays, when basically everyone believes they are a nutrition expert and is dishing out nutrition advice for all to follow. But I've learned to keep an open mind towards nutrition, because it is an evolving field governed by science and research, but also about how a client FEELS and what works for them and their body.

That's why I LOVE doing what I do. I get to really KNOW my clients, tailor a plan that works for them, and watch them soar, stumble, learn, grow, and achieve. But what's cool is I get to do this for myself too! Being a nutrition nerd, I am always trying to figure out how to best nourish myself, as well as the clients I serve as a dietitian and as a health & fitness coach. And you know what I am learning more of? People don't need to be told what to eat, they need to understand the WHY behind their food choices. Why is it so important to get enough vegetables in your diet. Why are healthy fats NOT the reason you are getting fat? Why are some people sensitive to foods. Why is it a good decision to restrict yourself sometime, but indulge at other times? 

Asking yourself why is the key, because this question will help you understand what will work for you. Being on a health and fitness journey myself for the past few years, I've learned what works for me and what doesn't. Sometimes, I can indulge in a few fries or a treat and move on. Other times, I have to say no because I know one treat will turn into an all-day binge. I've learned a lot about myself and have become more aware of what works for me and what doesn't, even if those things change and evolve over time. 

Sometimes I can go out for breakfast and have pancakes, enjoy them, and be fine. Other times, I know that sugar rush will send me into a tailspin of other treats and leave me with a head and tummy ache for days. So I opt for yummy eggs and call it a day, because having eggs in that instance are more freeing than indulging in pancakes. 

I learned these things because I got CURIOUS about myself. I wanted to know what made me tick. I wanted to know what worked well for my body. For a while, that was eating mostly plant based foods. Right now, with baby coming, what's working is eating good quality animal proteins, veggies, and healthy carbs. And eating every 2 hours. And avoiding donuts because they give me heartburn. Speaking of which...

I also have a gluten sensitivity, which tends to feel like the elephant in the room that I love to ignore, but I realize I should probably acknowledge. So that's been a learning curve for me as well because I know avoiding gluten is better for me and my health, but I am also human and love bread and wetzels pretzels cinnamon sugar bites. And sometimes I avoid gluten-containing foods strictly and sometimes I treat myself and deal with the consequences. And this is NOT ideal because I know I have a sensitivity (and a doctor's note to prove it haha!), and I really want to eat gluten free and take care of me! But I make it into a bigger deal than it is and get all emotional about bread and pizza crust and confuse myself into oblivion. But to be honest, deep down, I just want to go with the flow, while taking care of myself as much as possible, body, mind, and soul. Pregnancy is probably not the time to figure all this out, but I'm working on it daily. It might seem silly to make this issue such a big deal (Tveen, you are sensitive to it, just don't eat it and move on!) but this is me. An overthinking, anxious, bread-lover!

The Trader Joe's gluten free bread is THEEE best! My husband actually prefers it over regular bread!  

And I used to be a gym rat and now I workout at home because I save SOO much time and find that I actually stick to programs better when I can just do them at home. They work for me and make fitness fun and EASY to fit into my life. And with a baby coming, this is the only way I know I'll still get my workouts in! And that makes me happy! 

And I used to be a clean freak but pregnancy has made me a bit more accepting of leaving a few dishes in the sink or not dusting every few days. I'd rather focus on nourishing my body and working on my business. And cleaning once a week instead of daily. Because this is what's working for me right now. 

So I guess the point of all this rambling is to get curious about yourself. Figure out what makes you tick and what works for you. Accept where you struggle and ask for help.

What lifestyle helps you stay calm, work towards your goals, and be the best version of yourself? Then go do those things with all your heart and figure yourself out on this crazy journey called life. It's so freeing instead of trying to mold yourself into what works for others.  

So here I am, pregnant, embracing gluten free bread (the Trader Joe's one is the best actually!!) with 3 loads of laundry waiting for me at home, while I build a business and grow a human. Oh, and I had fries for lunch today. 

Ok, that's enough vulnerability for one day. Have a great Monday everyone! And thanks for reading my crazy pregnancy thoughts! Love you all! :)  

The Joyfully Fit Community!

Are you tired of endless dieting, boring workouts, and just feeling like you are stuck in a cycle of defeat?

Are you craving BALANCE in your health journey, a steady flow of nourishing your body, moving and being active, and knowing when to treat yo'self in a FREEING way? 

Are you constantly feeling tired, low energy, and that you just can't muster up the strength to do all the things you need to do in a day?

Girl, I've BEEN there, I've found a way out, and now I'm grabbing you to come along with me!

As a dietitian and health & wellness coach, I have been running online monthly fitness accountability group, which I call my Joyfully Fit Bootcamp! For months, I ran these groups and helped women get from where they were to where they wanted to be. My clients lost weight, gained confidence, reached new fitness heights, and finally lived the healthy lifestyles they always wanted.

Now, we are taking it up a notch and forming a COMMUNITY of women! Once you become a member of the Joyfully Fit Community, you have lifetime access, which means you will ALWAYS have a tribe behind you, encouraging you, and motivating you along your journey!

We all know what we should be doing: eat more vegetables, eat less sugar, stop drinking soda, and the list goes on and on. But what stops us from going from where we are to where we want to be? What makes us terrified of failure and feeling like we are stuck in our unhealthy ways?

For me in my journey, it was lack of support and accountability. For years, I tried to do it all on my own. I struggled through binge eating, over-restriction, obsessively exercising, and self-sabotage every time I got close to my goals. Once I found a community of women just like me, striving for health and balance, I felt free. I had a group of people behind me that were cheering me on and motivating me to be the best version of the person God created me to be.

You can have this too. You don't have to live in defeat. You were made for SO much more than a life of guilt, shame, and regret. You are worth a healthy mind, a strong body, and a nourished soul. And with my Joyfully Fit Bootcamps, I will help you get there!

So, what do you GET from this community membership??

• An easy to follow at home workout plan that is only 30 minutes and so easy to fit into your busy lifestyle

• A dietitian-approved portion control meal plan that makes healthy eating SO easy and fool-proof and that won’t leave you feeling deprived one bit!

• A dense superfood shake that will give you all the nutrients you need in whole-food form

• a community of rockstart women that have your back and will always be there for you!

• ME as your person! I’ll be your biggest cheerleader and help you get from where you’ve always been to where you are destined to be; living your healthiest and fullest life!

If this sounds like the type of accountability and community you have been waiting for, let’s chat! I can pair you with the perfect program that best suits your lifestyle and goals and we can get started from there! Packages (that contain everything listed above!!) start at $160: just a one-time fee to join in on a lifetime of fun, motivation, accountability, and SUCCESS! Our community will officially kick off in April, but I will be accepting new clients to start every Friday! It'll be an ongoing space for all of us to share our journeys together!

If you are interested in joining, fill out the form below and let's get started!

Hello MARCH!

I can't believe that MARCH is in the title of my post. It's already March you guys. Where is 2017 going??? In 2 months, we will be meeting our sweet baby girl, and that seriously blows my mind. I feel like after May, I can't imagine what life is going to be like. All I know is that we are so in love with this baby already, so I feel like our hearts are just going to explode when we meet her! 

Since it's a new month, I am setting some  new goals! I'll be continuing some from last month and making some new ones for this month too! I share these monthly because they keep ME accountable, plus I hope to inspire some of you to set some goals as well! I love setting goals and that feeling of accomplishment when I reach them! I highly encourage it if you feel like you are feeling a bit directionless and want to focus your efforts more on things that matter to YOU!

1. Continue tracking my spending. I tracked my spending last month and...you guys...I'm embarrassed to admit but I spent $300 LESS in February compared to January! Just from tracking and holding myself accountable! A lot of times, I wouldn't buy something because I didn't want to have to open my app and write down what I spent haha hey it worked! So I'm definitely going to continue this habit! 

2. Sell our fancy camera. Last month I wanted to learn how to use it, but my husband and I decided that it isn't realistic for us to have a Canon SLR camera at this point in our life. It's in perfect condition (we only used it for about a week on our honeymoon!) so we will be selling it. If anyone is interested, let me know! 

3. Workout 6x/week. I finished Country Heat last month, so this month I am doing 21 day fix with my March Bootcamp group! I will be subbing out some of the workouts with Core de Force and Active maternity, two other programs that I have access to  a la Beachbody on Demand! Love being able to stream all their workouts! Since the weather will start getting nicer too, I hope to go on some more walks with my husband as well! And as always, listening to my body for those rest days!

4. Keep following 21 day fix portion containers. These containers have been a lifesaver for me during this pregnancy! So I'm going to keep following them in order to balance out my meals and make sure I'm eating enough for me and for baby Emma! 

5. Finish "Entrusted" Bible study. I have been doing this Beth Moore Bible Study for months and I am committed to finishing it this month! I love spending that quiet time with Jesus in the morning, and I know I need to make it more of a priority! 

6. Print pictures to frame up in our home! I have been wanting to do this for TWO YEARS you guys. So this is the month that I am going to get this done. My husband and I want to have some pictures up in our home from our wedding, honeymoon, and vacations, and I have just been lazy about it! So here is my accountability! 

7. Follow a cleaning schedule. I am usually a very clean and tidy person, OCD-style. BUT this pregnancy has changed things for me and my energy in the afternoons is just LOW. So I am going to make a cleaning schedule and stay on top of housework before it gets out of hand! 

AND as always, I will be sharing my journey with all of these on social media. Social media has been a great way for me to stay accountable to my goals by just sharing my life and journey and inviting others to join in! If you'd like to follow along, my Instagram is @tveenverano_RD and my Facebook page is "Tveen Verano RD." I do a ton of live videos on my Facebook page too, so check it out! 

If you have some goals for the month that you want accountability for, let me know! Share them in the comments below or contact me...we can help each other stay on track! Accountability is the key to success, so let's be buddies and help each other out! 

Have a great Wednesday you guys, and happy almost-SPRING!!! 

Recap: Week 1 of 21 day fix!

I can't believe I am one week down of doing the 21 day fix. And in my third trimester too! I'm feeling amazing and energized while doing this program, so I thought I'd share how my first week went! 

I started off the week with Total Body Cardio which is pretty much my favorite workout of them all! 28 mins of cardio intervals with weights leave you sweaty and feeling so accomplished at the end! Even modifying for pregnancy got me working up a sweat! The rest of the week's workouts were lower fix, cardio fix, and dirty 30 fix. Upper fix is done mostly lying on your back/with planks, which I can't do while preggers! So I did Body Beast arms instead (I love having access to all these different programs). Also, 21 day fix has Pilates and Yoga days, but since they have a lot of back and core work, I subbed those out with some Core de Force (Beachbody's martial arts workout), and Autumn's active maternity series. Having access to Beachbody on demand (basically Netflix for workouts!) makes it so easy to modify some things for pregnancy. I always always ALWAYS recommend my clients follow their programs from start to finish without modifications, but since I'm pregnant, I'm making some adjustments! I may even add some walks since the weather will be gorgeous, and rest days as I listen to my body and see what I need! 

Meal wise, I think I did pretty well! The first day doing the program, I had my gestational diabetes test. So I stick to protein all morning until I took the test in the afternoon, then had a big bowl of veggie green curry and brown rice for dinner! 

Breakfasts have consisted of spinach scrambles. I've been on an egg kick lately and I don't anticipate that changing anytime soon! Eggs have so many vital nutrients that are healthy for pregnancy, so I'm eating them up!

If you've been following me for a while, you'll know that ground turkey meat is a weekly staple for our home. My husband loves it, it takes 10 minutes to cook up, and it's easy to prep at the beginning of week! So most of my lunches last week were turkey, rice, salad, and fruit! 

For dinner, I chopped up some chicken sausage and potatoes, then seasoned with some cajun seasoning! Here is the recipe, it's super simple to make and tastes great as leftovers! 

Meals were delicious, workouts were on point, and I'd say I feel pretty motivated going into week 2! If you'd like to join me with this program, fill out this form and I will get in touch with you! There are spots still available for my March bootcamp that starts in a couple days, and we will be following this program and the meal plan! The accountability of these groups, plus the short workouts and easy to follow meal plan is what has kept time on track, so I highly recommend joining if you are interested! I'll be with you every step of the way!!

I hope you have a terrific Monday everyone! 

Calories vs. Nutrient-Density

Nutrition can be complicated...no? So much conflicting research and the onslaught of news and "experts" sharing their knowledge can get confusing, making us lose our confidence in our healthy eating choices. Well, I'm here to discuss a really SIMPLE way to focus on the foods you can ADD to your plate instead of what to avoid, and to focus on your nutritional bang for your buck, instead of the good ol calorie. 

Calories are great and all, but they aren't a good measure of how nutritious a food is. Just because a chicken sandwich is 300 calories, doesn't mean that it is nutrient-dense. What I mean by that is how much NUTRITION is in the food you are eating. 200 calories of low fat pretzels does not equal 200 calories of roasted broccoli. The broccoli is DENSER in the healthiest components that our foods could have, such as antioxidants, vitamins, minerals, phytochemicals, fiber, and a myriad of other components. These all function together to protect our bodies against cancer, diabetes, heart disease, aging, memory loss, and many other diseases. So you can see, the most nutritious foods we could eat are fruit and vegetables. They are dense in nutrition and low in calorie, so you get more health benefits bang for your calorie buck!

My professional opinion is to not focus so much on calories, but focus on the TYPES of foods you are eating. Which is why I LOVE the meal plan I follow now! (contact me if you want to get your hands on it too!) it is all about balancing out the different nutrients your body is consuming in theright portion so we get the most bang for our buck. By focusing on how much nutrition is in each food, not just the numbers and calories, we will start consuming powerful amounts of vitamins, minerals, antioxidants, and fiber that will boost our health. Eat mostly vegetables, fruits, grains, legumes, lean proteins, and healthy fats, and you will be well on your way to achieving health and vitality!

So as you go about your day, plan out your meals, and try to sift through the confusion that is "health news," focus on how you can make your meals more nutritionally DENSE by adding as many vegetables and fruits into your day as possible! The more of these foods you eat, the better you will feel, the healthier you will be, and the more energized and well-functioning your body will become. Here's to your health, and happy weekend! :)