Finding my HAPPY...and how you can too

It's no secret that I am the happiest that I have been in quite some time. Heck, I even changed my Instagram name to happywholeeats.RD because I want everyone to experience the peace, joy, and overall happiness I've felt. I am so thankful to God for this and for His direction and wisdom in this crazy ride called life! I hope this post helps someone out there find their own happy too, and know that I am always here to help!

I don't think people realize how important the foods we eat are, not only to our health but our overall quality of life. This post is about just that. How I've found my happy through the foods I'm eating and choosing, and hopefully, how you can too.

It’s been 1 month since I have gone 100% gluten free. If you’ve been following me for a while, you know that my history with eating gluten free has been rocky. And if you just started following along, let me recap you so you are all caught up. It’s storytime, ladies and gentleman!

Back in 2012, I was diagnosed with a severe gluten intolerance after months of bloating, basically looking pregnant, and uncontrollable gas that kept me home most nights instead of out with friends because...embarrassing! Cutting out gluten eased these symptoms almost immediately, and I was grateful to finally find a way of eating that worked and didn't' send me running to the bathroom after each meal like I had done since I was a little girl.

All was fine and well until I started dating my then boyfriend, now hubby, Vasken. I didn’t want to be a high maintenance eater (even though he NEVER made me feel that way and even researched restaurants for gluten free options while planning our dates!) so I decided to slowly start incorporating gluten back into my diet. My stomach issues came back, but I wanted to ignore them, because I had missed all my gluten-containing foods SO much. I lived for bread baskets at restaurants, Panera cookies, and of course, my beloved Wetzel Preztel cinnamon bitz. I kept going back to my gluten free diet when I started feeling sick again, then hated the deprivation and went right back to binging on all of my favorite gluten-containing foods. It was years of this on again, off again routine with me, and I hated the inconsistency and the stomach issues that it was causing. I also wanted to be “free” with my food choices, but now I realized I was wanting this freedom as a way to binge on all of my favorite foods when times got tough, and at the expense of causing severe digestive distress, as well as brain fog, allergy symptoms, dark circles under my eyes, and constant anxiety. This went on for years and years, and the frustration with my health, stomach issues, and binging grew.

During pregnancy, I was also able to eat pretty much whatever I wanted, which I have heard happens with pregnant women and food sensitivities. Your body is so focused on the BABY, so those types of things take a backseat. And once Emma was born, with breastfeeding hunger and the craziness of life with a newborn, I didn’t really worry about what was going into my mouth. But I hated the fact that I had to cut some nursing sessions short because of my urgent need to use the restroom, or that I couldn't console Emma when she woke up because I was yet again, in the bathroom.

On top of that, going back to work was so hard on me, that I basically binged my way through work days on Oreos, crackers, and chips. This added to my stomach issues, stress, anxiety, and my waistline. At the end of October, I found myself 13 lbs heavier from when I had gone back to work back in August.

So, the morning of Emma’s 6 month birthday celebration, 10/29/17, I decided that enough was enough. I decided to start back up on my gluten free diet then and there. I KNEW that I would feel deprived, so I already had a plan of attack: finding the BEST gluten free and paleo recipes (Against all Grain has been my saving grace!) I could find for my favorite treats, so I would never feel deprived again.

And you know what the crazy part is? I saw improvements, not only in my health and weight, but in my anxiety and moods. I’ve been happier, less stressed out, I don’t cry at work anymore, I don’t binge at work anymore, and I have a more even temper (just ask my hubby). Yes, I lost the 13 lbs I gained, but to me, I’ve gained so much more:

• More restful sleep (which is hard with a baby!)
• More energy for my workouts
• Less anxiety/stress
• Less tears going to work
• Clearer skin
• Clearer mind
• A more positive outlook on life as a working mom
• Less urgent trips to the restroom
• Less bloat
• Trying on clothes I would “never” wear and actually feeling GOOD in them
• ...and my jeans fit again!

And yes, not ALL of this may be attributed to cutting out gluten, but I know many people who have experienced similar benefits when they clean up their diet and start avoiding gluten. I know that I like this version of me way more than the anxious, stressed out, and teary one. I am more energetic, I am a happy healthy mama, I am a better wife, and I am enjoying the heck out of the foods I’ve been cooking and baking!

And the truth of the matter is, gluten is an inflammatory agent. So we know that eating less gluten is healthier for us all in general. Check out this post for more of the science on that.

All this to say, I feel the healthiest and happiest I have felt in a good long while. And I want everyone I know to experience this type of joy when it comes to living a healthy lifestyle! The fact that I have been happier has been more motivating for me to stick to it than anything else. And, these cookies have made it easier as well!

My wish is to work with my clients from now on with a more holistic approach, and really dive into which foods may be helping their health (mind, body, and soul), and which foods may be hurting their health. Not everyone will be sensitive to gluten, because we are all different. My aim is to help you INDIVIDUALLY assess your health and create a plan that works best for YOU.

And what better time than now to start? My 2018 packages are a great and affordable way to get the complete package of working 1:1 with me as your own personal dietitian. These packages will only be available until December 29th, so take advantage of them now!

You only have one life to live on this earth. So why not live it as your happiest, energetic, and most vibrant version of yourself? Make 2018 your BEST year and let’s figure out how you can find your own HAPPY when it comes to eating and living well!

The Sleepy-Turkey Myth

Thanksgiving Eve is here, and most of us are hustling and bustling getting things ready for our holiday celebrations! We are so excited to be celebrating Emma's first Thanksgiving, Christmas, and basically first-everything this year! We are going to my husband's side of the family for dinner, then driving over to my grandma's house for dessert. We usually alternate dinner and dessert every year between the two families. That way we get double the fun and celebration! Do you have any traditions that you love? I'd love to hear in the comments!

Before we kick off this long weekend, I thought it would be fun to bust a Thanksgiving myth for you all, so you can act super smart and nerdy around the table when this topic comes up tomorrow! We all believe that we get sleepy from the turkey in our Thanksgiving meal....BUT, that is a myth!

We used to believe that the tryptophan in turkey is what caused drowsiness and naps after our Thanksgiving meals. Tryptophan is an amino acid, and a precursor for serotonin, a brain chemical that contributes to good moods, and helps us sleep better. But, the amount of tryptophan in turkey is no more than what is found in other animal products, such as chicken. Nuts and cheese are even found to have MORE tryptophan than turkey does!

So, why do we get extra sleepy after our Thanksgiving meal? The hard truth is that you are probably getting sleepy because you overate. Hey, it happens! Especially on Thanksgiving. But, don't blame the poor little turkey.

Actually, there is a way to make your Thanksgiving meal a healthier one! Turkey is a great protein source, so fill up on that! You can also make some roasted sweet potatoes as a yummy side dish packed with vitamin A and fiber, or bring some greens with you that aren't doused in a "cream of something." I plan on bringing a healthy smoky sweet potato dish and grain-free chocolate chip cookies, so I KNOW that I will have some healthy treats to look forward to! And if you end up overindulging, it's ok. Take that nap, don't beat yourself up, and just know that you can get right back on track the next day!

Thanksgiving is just one day, as is Christmas, New Years, and any other holiday. I think our downfall is that we tend to overindulge every day for 45 days and then wonder why we gained 10 pounds over the holiday season. If we choose our indulgences wisely and mindfully, we can fully enjoy the holiday season, be present with our friends and family, and still honor our body and our health.

I hope you all have a happy and healthy Thanksgiving tomorrow!

The Mind, Food, and Mood Connection

It is common knowledge that what we eat affects our body and appearance. If we eat too much of the wrong foods, we tend to gain weight. If we eat more nourishing foods, we tend to lose weight. But what has been more interesting to me is how the food I have been eating lately has been impacting my MENTAL health, not just physical health.

**Now, as a disclaimer, mental health has a WIDE spectrum, and I am not assuming that food can cure any mental health disorders. I am just sharing my experience and how changing what I’ve been eating has been helping my mood and my mental state. But PLEASE seek medical advice and attention if you are struggling with mental health, it is real and it NEEDS to be taken care of.

This post is going to be raw and real, because I’m all about sharing my real life with you guys and not hiding anything. I've learned that vulnerability is a part of healing, and also helps inspire others to make changes and grow as well. It’s been no secret that going back to work after Emma was born was rough on me. I only work three days a week, but those days were filled with panic attacks in the bathroom, crying on my way to work, crying when I picked Emma up from daycare, and LOTS of oreo purchases to “get me through the day.” I thought that I could only make it through the emotional ups and downs of the work day by numbing myself with food. But in reality, it just made it worse.

The anxiety and sadness got out of hand. I would burst into tears during work meetings and have to excuse myself. If I wasn’t eating, I was crying. Food was DEFINITELY my coping mechanism, but it also just seemed to numb the pain for a little while, and then it would return with a vengeance and my moods would spiral down again. The days that I was home with Emma were filled with tears as well because I knew that I would have to leave her the next day. I wasn’t being able to actually ENJOY my baby and the time I had with her. I knew this cycle had to stop.

Being the dietitian and holistic-health proponent that I am, I began doing research on different foods and how they can impact our mind-body connection. One of these foods is gluten. Gluten and I have had a tumultuous relationship over the years. I have a gluten sensitivity and have been told by my doctor over and over again that I need to be on a gluten-free diet. But, I have always told myself that I loveeeeee gluten too much. Such as excuse, you guys. Ready for a science lesson? I hope so!

The thing about gluten is that it stimulates the release of a protein that can actually cause permeability in our gut. Our gastrointestinal (or GI) tract, is considered to be OUTSIDE of our body. It is lined very carefully to protect the INSIDE of our body (anything other than our gut) from receiving undigested food particles, germs, or anything else we ingest. But gluten causes the secretion of a protein called zonulin, which can cause permeability in our gut, allowing particles to pass through and enter our body, where they don’t belong. Food should go straight to our small intestines to get “digested” properly so our body can use the fuel safely. But, with zonulin, the permeability can cause undigested food particles to enter our bloodstream, cause inflammation since these particles are not digested yet, and can also cause symptoms such as brain fog, fatigue, and even depression. This is all new and up and coming research, but it fascinated me and makes sense from what I’ve learned in my seven years of schooling to become a dietitian and get my masters in nutrition. Our gut is considered our “second brain” and impacts how we think and feel SO much, so this finding is super interesting to me and motivated me to cut out gluten  with a  new motive: not only to alleviate my stomach issues and bloating, but also to alleviate the mental ups and downs I had been experiencing.

I have also read the book “Grain Brain” in the past, which I highly suggest for anyone wanting to know more on this topic! The author discusses how not only gluten, but also grains, can impact our mental health and lead to issues such as depression, alzheimer's, and other mental health concerns. Of course, following a certain diet is not going to magically cure these issues, btu they can alleviate symptoms, which is what I experienced.

I started back on my gluten free diet on October 29th, and since then, I’ve been happier and more energetic. Yes I've lost some weight and bloat, and my jeans fit again (YAY!), but I am more amazed by my mental shift. I am just HAPPIER. I have been getting creative in the kitchen and am not missing any of my favorite treats thanks to Danielle Walker and her amazing paleo recipes (check her out here!) My husband has been enjoying our meals and my happy moods more, and we’ve spent LESS on groceries and eating out because we always have food ready and are buying less junk! I have SO much energy for my workouts, for my patients and clients, and for my family, and feel like I am finally living each day to its full potential.

Another change I’ve made is increasing my healthy fat intake. I have always been a fan of eating more fat, but I’ve been incorporating these fats into practically every snack and meal. I'll have grain free baked goods made with coconut flour, almond flour, grass fed butter, and coconut oil, I'll add avocado to my salads and lettuce wrapped burgers, and I am not afraid to eat yolks scrambled in ghee. I've been getting a variety of healthy fats in my diet, which boosts brain function because our brains thrive on healthy fats! 

The BEST cookies I've ever had! I've made countless batches already because my husband and now, our extended family, can't get enough!

Overall, I am enjoying this journey and am embracing this life of mine, being a working mom and a stay at home mom in the same week, which I am learning is SUCH a blessing! I feel so much better and didn’t cry at all at work this week! (WIN!) Of course I still miss my baby girl like crazy, but I focusing on taking care of ME because this way, I can be a better mom for Emma. I am working out daily, drinking my superfoods (which are full of adaptogens, which also impact your brain chemistry! But I'll save that scientific post for another day!), and am eating foods that I know will nourish my body, my soul, AND my mind.

If you want to get involved with eating for your BRAIN health too, I would love to go through the Grain Brain book together in a virtual book club format! Warning, this book is definitely for nerds, so come ready to learn and grow! Contact me above if you want to be part of the book club! We'll start the first week of December!

ALSO, I am planning on doing more cooking demos and recipe videos in my free facebook community that I run, so if you want to join, contact me! I can add you and you can get access to the meals I’ve been planning, as well as get meal prep and planning tips and tricks from yours truly! Meal prep has been my saving grace for sticking to my gluten free diet, so I am passionate about making it a regular part of my life, as well as yours!

Thank you for reading and for supporting me through the ups and downs of this journey. At times, I don't want to share what I am going through, because I feel that my journey has been such a crazy ride. But, I am a real person, and real life is a roller coaster! What may work in one season of life (ie. my vegetarian diet last year), may not work in another season of life, like this one! My goal with this blog and platform is to share my nutrition knowledge based on research but also my own personal experiences too. Because we are all scientific experiments and each body is so unique and different. So keep figuring yourself out, get curious and find what works for you! And if you need some guidance along the way, I am always here to lend an ear! Feel free to contact me with any questions!

Why you should get uncomfortable

Last week, Emma and I drove out to meet my husband for lunch. I have Mondays and Wednesdays off, so we drove to Ontario, took our packed lunches to the food court at Ontario Mills, and ate while everyone else was having yummy smelling food court food. My hubby LOVES Chinese food, and the smell of Panda Express was getting to him. He wanted to get noodles, but also wanted to stay healthy. That morning, he had just sent me the picture above, so I threw it right back at him! I told him to be uncomfortable and do the uncomfortable thing, just like he had told me! I don't know if he appreciated that (I mean, who enjoys getting their own advice thrown back at them?), but it made him pause his thought process and decide not to get the chow mein.

It would have definitely been easier for him to just walk up to Panda Express and get the noodles right? It's comfortable, it's familiar, and it's something he typically would do. But in order for real change to take place and progress to occur, we HAVE to start being comfortable with being uncomfortable.

We hold ourselves back so much in this life, but I am finally calling it quits with playing small. No more wondering what it would be like to be more fearless, more confident, more full of love to give to others, or just MORE. I want to get uncomfortable, because that's the only way I'll grow.

I've been getting up between 4:30 and 5:00 to get my workouts in. I used to think I was a morning person and that's why it was so easy for me. But the more I've worked with clients as a dietitian and health and wellness coach, I've learned that NO one is a morning person. We just DECIDE that it is worth it to get up. It's worth it to get uncomfortable. Because if we are stuck in comfort, we are going to just be stuck forever.

I have a diagnosed gluten allergy and have been telling myself for years that there is no way I can cut out gluten because it's too "uncomfortable." I want to enjoy pita bread and pasta and pizza. That's comfortable to me. But these past two weeks I told myself to finally grow up and honor my body. I've been gluten free since October 29th, and I feel amazing! Sometimes (scratch that, most of the time) it is uncomfortable, but it's always worth it because I know that I am treating my body well and in a way that honors my energy and my health!

And guess what? I'm pretty sure everyone loves junk food. People who want to live a healthy lifestyle don't just magically NOT like junk food. Heck, some of my favorite foods are Oreos, chips and salsa, froyo with ALL the candy toppings, and brownies. I don't eat healthy because it's easy or comfortable, I eat healthy because it makes me feel good and I want to be the best version of myself possible. It is sometimes uncomfortable to choose the healthy foods and to say no to donuts or chow mein. But that uncomfortable feeling is what will make you grow and THRIVE into the amazing person you were created to be. I've found that each good decision just leads to another, and another, and another, and that string of good decisions helps you grow in strength and confidence in order to make MORE good decision. It's an amazing cycle!

So, what can you get uncomfortable about today? Maybe it's waking up 30 minutes earlier to get a workout in. Maybe it's cooking a meal tonight (even if you are tired, even if you "don't" have time, which I'm learning is a myth...but more on that later!), instead of ordering a pizza. Maybe it's reading a book that will make you think and grow instead of slipping into the Netflix vortex (and if you need book suggestions, let me know!) Whatever it is, just know that it WON'T be easy. You aren't going to want to do any of it. It's going to be uncomfortable.

But from that feeling, growth will happen. Your muscles will get flexed and sore, but they will strengthen too. You'll continue seeking out uncomfortable situations that will give you the opportunity to shine and live an amazing life. You were made for more than playing small. You were made by an amazing, creative, loving God, so why not live into that identity?

I'd love to chat with you about ways you can start getting uncomfortable in your life! Contact me here and we can get started setting some uncomfortable goals that will stretch you and bring JOY into your life again. Because the real YOU, the one you were created to be, is possible.

Weekly Meal Plan & Goals

Morning y’all! Hope you guys had a wonderful weekend. We are stilll recovering from Emma’s first fever/flu. Thank goodness she is feeling better but things got scary on Friday night when her fever shot up to 103 and infant Tylenol didn’t kick in till 5am. But thank goodness her fever finally broke and we are just dealing with tons of congestion in her cute little nose. 

Unfortunately, my husband caught whatever Emma had, so he’s down for the count this morning. Which means he wasn’t able to start Hammer & Chisel with me! I’m super bummed because he wanted to do this program together, but he can just jump in once he’s feeling better! I did the first workout today and realized how much I miss lifting weights! Can’t wait to see my 60 day progress and share with you all! 

With these programs, you get a certain amount of portion control containers for each food group to make sure you are following a balanced meal plan all day long. My husband and I both fit in to the 1800 to 2100 calorie bracket since I am breastfeeding and need the extra calories and nutrients! Which means we both get a ton of food every day! Here’s our tentative meal plan for the week!  

Pre workout: energize, the ONLY pre workout I’ll drink because it is plant based and what could be better than that!? 

Post workout: recover, the cleanest protein drink I’ve found that tastes like chooclate milk, yum! 

Breakfast: shakeology w/spinach, eggs

Snack: pumpkin oat muffins, vegetables  

Lunch: ground turkey, rice, roasted veggies OR salad and leftovers if hubby leaves any ;) 

Snack: nuts, fruit, rx bar

Dinners:

• kufteh (basically ground beef and cracked wheat mashed together, a family favorite!) 
• healthy sesame chicken w/rice and veggies
• tilapia w/salad and potatoes
• and leftovers of course!  

Of course, this is all tentative because we never know what the week will bring. This used to give me so much anxiety because I’m a perfectionist BUT I am so happy I’ve learned to have more balance and make last minute changes fit into my healthy lifestyle! 

 If you have trouble making a meal plan that you find balances your nutrients and keeps you full throughout the day, contact me up above and let’s get you on a plan that works for you! I work with clients one-on-one or in a group coaching setting to figure out what will best meet your needs to help you stick to your goals. Meal planning and prepping have basically become a hobby of mine and something I am so passionate about sharing with my clients. So don’t hesitate to reach out if you need some extra support! 

September Life Updates & Goals!

Is anyone else relieved that August is over? I don't know about you, but August was one of the hardest months of my life. We went on vacation at the beginning of the month, and just a few days after I was starting back up at work. Even though I am only working three days a week, those three days are filled with tears and so many emotions. I speak regularly about wanting to be positive about this experience and returning to work with being a new momma, but it has been SO hard to leave my sweet baby. I feel like a piece of my heart is left behind every time I leave.

So even though I wallowed and threw myself a lot of pity parties in August (and unfortunately, Oreos were involved), I want to still work towards being strong and brave throughout this experience. I know that everything happens in life for a reason, and I know God is trying to teach me patience and TRUST throughout this whole process.

My phone background is this quote, and it's been really helping me focus on being kind, fierce, and brave. Our thoughts impact our behaviors SO much. Having a fierce mind means being strong to whatever negative thoughts come my way. My favorite Bible verse always pops into my head when I remember how powerful our thoughts can be:

2 Corinthians 10:5

We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ.

Making my thoughts obedient to Christ is something I want to work on this month. I want to surrender all of the noise, fear, and anxiety to Him. I am starting a 30 day Miracle Morning challenge with my friend where we spend the morning time in prayer, in God's word, journaling, visualizing, and of course, working out! I am looking forward to really focusing on the positive and all God has done for me in the morning time and hoping that sets the tone for the rest of my day! Practicing Miracle Mornings is one goal I have for September (and comment below if you want to know more about this and do it with me too!)

Another goal I have for September is to continue on my plant based diet experiment. I am cutting out beef, chicken, pork, etc this month (still eating eggs and occasionally, fish!) and really focusing on getting as many whole, PLANT foods into my body as possible. I started this past Monday but have not been as plant-heavy; carbs have been the easy option this week. So I plan on meal prepping this weekend and making PLANT foods the easy option, aka prepping and planning my meals out so I stick to my goals and nourish myself fully!

I also want to be blogging more, but I need your help! Tell me, what do YOU want to see more of on the blog? Recipes? My weekly meal plan? Workout updates? Mom-life updates? Day in the life posts? Nutrition research and summaries? Comment below or email me (tveen.verano@gmail.com) and let me know what YOU want to see more of in this space.

Workout wise, I am finishing up two rounds of a strength and agility program I started back in July. I loved doing this program, but I am SO ready for a change! I am starting a week long program next week focused on heavy lifting, then doing my favorite, 8 week toning program for the rest of September and October! I am so excited for this program and saw amazing results back when I did in last year. If you'd like to join in and be my workout buddy, fill out this application and I will get back to you!

Lastly, I am now taking on new clients for my private nutrition counseling practice! September is almost like January, right? School is starting, it's back to routine and a fresh start...so why not jump into taking care of yourself and learning how to properly nourish and fuel yourself? If you want to lose weight, get your cholesterol or diabetes under control, GAIN weight, or just learn how to prepare healthy meals for your picky family, I can help! I focus on individualizing nutrition for each of my clients, so if you want some additional support and guidance as you embark on or continue on a healthy lifestyle, feel free to check out my services and book your first session with me! I plan on taking on only 5 new clients this month, so be sure to reach out so I can save you a spot and we can get you started!

So happy September and almost fall, everyone. I plan on buying a few cans of pumpkin after work, because it's never too soon to start baking up some healthy fall treats! Hope you all enjoy your weekend and stay tuned for my plant based diet meal plan for next week!

Friday Favorites!

Happy Friday everyone! I can't believe it's already Friday. The weeks are flying by, and I am getting closer and closer to returning to work. It's hard even thinking about it, because sweet miss Emma has completely stolen my heart. I don't even want to think about how it will be to leave her and go to work once August hits, so for now I am going to soak up each and every day with this bundle of joy and appreciate all the seconds that God has given me to pretend I am a stay at home mommy. 

And since it's Friday, I thought I'd write up a few of my favorite things lately! Friday is always a great day to reflect on the week and focus on the blessings, good times, and ways to make the next week even better!

1. Crispy Chickpea snacks from Trader Joe's! These little suckers only lasted a few days in our house. They are SO good and taste like the Corn Nuts I used to devour in my junior high days. I love ranch flavored anything, and the crispiness of these totally satisfy any chip craving, while being slightly healthier and nutritious! 

2. Praying for God's grace. My husband and I have tired to be a bit more intentional about our prayer life. Being new parents can take a toll on those spiritual disciplines we used to be better about. Prayer is so important and brings us so much peace, plus invites God into every aspect of our lives. Some of my favorite times this week were praying together over our family, our jobs, our baby, and our life goals and dreams!

3. Panera's strawberry poppyseed salad! I've been to Panera 3 times this week and each time I ordered this salad plus some kind of sandwich or soup! This salad is full of fruit, which I usually don't like but this summer, I am digging the fruit and salad combo. The dressing is super light and tasty too! 

4. My new Bebe au Lait nursing cover! This cover makes it so much easier to nurse in public (hence all my trips to Panera this week...mama's gotta get out of the house!) This cover is breathable so both Emma and I don't end up a sweaty mess trying to cover up, plus it's easy to put on and take off yourself so you don't need help! Makes for a happy mama and happy baby!

5. SHIFT SHOP! Beachbody's newest program got launched this week! I've already done some of the workouts and man oh man, I canNOT wait to officially start this program in a few weeks! Our team of coaches is kicking off a prep week starting Monday the 17th, then officially starting the program on the 24th! Which means I will be in the thick of the program during our 5 day Palm Desert family vacation! But who cares, I've made enough excuses in my lifetime to postpone getting healthy and fit, and I'm so over making excuses now! I'm going to do my best to follow the program while on vacation! 

This program is a 21-day strength and agility program, with a nourishing meal plan and a focus on shifting your mindset, confidence, and overall health! I am SO excited I cannot contain it! I have wanted something fresh and new to help me get back into my pre-Emma strength and shape. If you want to challenge yourself this summer, apply to be part of our test group! The deadline is Monday! Apply here!

And that's a wrap folks! Emma is taking an extra long nap this morning, so I may make a cup of coffee and get some reading done before she wakes up. I hope you all have a wonderful weekend and enjoy this beautiful summer weather!

Nutrition can be Confusing

There is a buzz going around the internet about the documentary "What the Health." So yesterday, since my hubby and I were lazily recovering from my cousin's wedding on Saturday, and we decided to watch some of it during Emma's nap. I like keeping up to date with these types of things since I AM a dietitian, a food nerd, and like to make my own opinions based on my knowledge, research, and experience. 

And basically, what we felt about the documentary was confusion. Confusion about what to eat, what science is actually telling us about food, what really causes obesity/diabetes/heart disease, and basically what to have for dinner. 

Nutrition can be SO confusing, and if you don't have a firm grip on what works for YOU, it can be easy to be tossed around from one diet/lifestyle to another in order to find your saving grace in regards to your health, weight, and happiness. I've done this and am guilty of it. I have moments where I believe a paleo diet, a gluten free diet, a vegan diet, or some other strict way of eating will save me from my food issues, help me lose weight, and bring me happiness. And that is just not the case! 

"What the Health" is a documentary promoting a vegan lifestyle. It makes some statements that sugar is not inflammatory (false) and that fat is what is causing the obesity epidemic (false). Science shows time and time again that sugar IS inflammatory and that fats (the right kinds) are beneficial to our health.  But, many of the points that the documentary made were spot on, such as the importance of fruits and vegetables and plant based eating. 

So what are we left with? We have one end of the spectrum saying carbs are the devil and to avoid them at all costs, while eating more bacon, red meat, and eggs. And we have the other end saying animal protein is the devil and we must eat more carbs and less fat in order to be healthy. My viewpoint is to look at the common denominator for both of these philosophies: 

What all health philosophies agree on is the importance of PLANTS. Things that are grown from the earth. Things that aren't tampered with in a factory or a farm. As Michael Pollan so simply puts: "eat food, not too much, mostly plants."

This is my philophoshy as well. Instead of focusing on what we "shouldn't have" whether it is sugar, meat, eggs, or carbs, focus on what we SHOULD have more of: green leafy vegetables, carrots, bell peppers, potatoes, berries, apples, etc. Real, whole foods. Plants. They are pretty awesome for our health. 

The more we fill up on these nourishing foods, the less room we will have for the treats, whether your treat is a cheeseburger or a brownie. But, that doesn't mean you don't ever have the treat. You have the treat, and then move on back to your plants. Your plants is where the majority of your diet lies. Which is what being "plant-based" is all about. 

The documentary DID remind me of how awesome I felt eating a more plant-based diet. Being a nursing mama, lately my meals have been "what's easy to grab and eat" which makes for some healthy choices and some not so healthy choices. While I am still following my portion-control meal plan, some meals are not the healthiest. So I did appreciate that aspect of the documentary and plan on leaning more towards a plant based diet because of how awesome it made me feel mentally, physically, and emotionally. 

But, I didn't agree with the fact that the documentary made sugar out to be a friend and totally fine to consume. While I am a big fan of sugar and do consume it, I think it is important to be mindful of our sugar intake, and especially our processed sugar intake. From the research I've done and the science I've studies, sugar DOES contribute to diabetes and heart disease and IS inflammatory. So be aware of this when you are treating yourself, and treat in moderation. 

And this is even more of a reason I am so grateful for the meal plan that I follow. Being able to balance out all the food groups is key to vitality and good health. Having a balance of protein (whether plant based or animal based), vegetables, fruits, whole grains, and healthy fats is important, and all in the correct portions. So my meal plan serves me in this respect. 

The bottom line is to not confuse yourself too much on what you shouldn't eat. Focus on how to nourish yourself and what you SHOULD eat more of, which is what my accountability groups focus on. Don't focus on deprivation, but more so on how you can fill your plate with as many good, wholesome, nutrient dense foods as possible.  

If you need some help learning how to eat this way, I don't blame you! It can be confusing, but my job as a dietitian and wellness coach is to guide you towards nourishing your body and your soul. If you'd like to apply for my next accountability group and start focusing on how to eat MORE of the nourishing stuff, click on the link below and apply! The deadline for my next group is July 16th, so apply fast to reserve your spot! 

Hope you all have a fabulous Monday!

The Truth about Breastfeeding Hunger

I have never known hunger until I started breastfeeding Emma 8 weeks ago. I thought running gave me an appetite back when I ran and trained for half marathons. I even thought, towards the end of my pregnancy, that I was getting hungrier and hungrier and it would be the hungriest I'd ever be. But that hunger is NOTHING compared to the hunger that I have felt the past 8 weeks. 

I eat more than my husband and still have room for seconds. I'm always up for a snack, and the worst is that I am always wanting more and more food. It's a crazy hunger, and I can easily say I am hungrier now than I was when I was pregnant. 

It's been SO hard to stick to healthy choices with raging hunger like this, as well as the stresses that come with being a new mommy. I am embarrassed sometimes about how much I can put down at one meal. I've been trying my best to fuel my body and stick to healthy options. Thank GOD for my portion control meal plan I follow because it helps me choose a variety of foods, not just carbs (which is what I would like...all the time). Using these portions helps me snack of fruits, vegetables, nuts, and other foods that I need to nourish myself, not just crackers, chips, and cookies. 

I've talked about my binge eating past a ton on this blog. I'm pretty open about my struggles. And let me tell you, this hunger that I feel, and then the fluffiness and bloat I feel after a big meal, have been HUGE triggers for me. I haven't binged, but I am battling some intense temptations. The guilt is there, even though I know my body needs the extra calories right now between working out and breastfeeding. I'm working out, plus breastfeeding burns about 500-600 calories per day. That's a heck of a lot of food. But, my body and my belly still feel bloated after meals, and that bloat reminds me of binges, and that guilt makes me want to binge. It's crazy how our brains get us into a vicious circle, isn't it? We feel guilty about something, and that guilt makes us want to do that "thing" even more. 

BUT, I don't want to binge and I am not going to binge. I am not living for myself. My body is not my own. My body is first and foremost, God's. It is to HIS glory that I care for it. My body is also my daughter's right now. My body is FEEDING another human being. How amazing is that? I've learned that if we view our bodies from a place of appreciation, it helps us care for them even more. No matter what size you are, your body is amazing! It was carefully created and functions to keep you alive. Our bodies are precious, and we should care for them! 

Which is why I'm going to keep chugging along with my meal plan. I'm going to make sure I am getting the right portions of vegetables, fruits, carbs, proteins, and healthy fats. I'm going to keep running my accountability groups for my clients, and also for myself. Accountability is everything right now, and I want to ensure that I am treating my body well and checking in with others to do the same. 

If you are having a hard time too, you should definitely join my accountability groups! We can keep each other focused and stay true to our goals. Whether you are breastfeeding, trying to lose weight, wanting to tone up, or want to clean up your eating habits, this group will fit your needs and help you get not track with your goals, workouts, and nutrition! I'd love to have you, the more the merrier in my opinion! Apply here for my next group and we can journey through this whole healthy-living thing together! 

Until then, I'm going to keep snacking on my veggies, fruits, peanut butter, shakeology energy balls, and the occasional pizza and burger. I'm going to appreciate my body for what it has done and what it is currently doing. I'm going to nourish my body and soul, and of course, baby Emma!

Goal Setting as a New Mommy!

If you know me, you know how much I LOVE setting goals, dreaming big, and then crushing what I set out to do. I'd say I'm a pretty ambitious person and love challenging myself. But this can also work against me, because I set pretty high standards for myself and sometimes, if I don't meet them, I get disappointed, which doesn't really get me anywhere!

The key to healthy goal setting is to know your intention behind your goal. If you know WHY you are setting these goals, they are easier to accomplish and you know deep down that they are a journey, not necessarily a destination. Especially when it comes to health and fitness goals. Our bodies and our health are both constantly changing. It's an ongoing adventure to pursue health and vitality, so keeping these things in mind while goal setting is SO vital to a healthy outlook and accomplishing our goals! 

As a new mommy, I've got some major health and fitness goals. As many of you know, I had to take things easy during my pregnancy and couldn't push myself as much as I wanted. Now that I am (hopefully) getting cleared this week to workout, I am excited to gain my strength and energy back! And I'd be lying if I didn't have some appearance- goals too ;) I can't wait to get my muscle back and tone up my abs, legs, and arms again! 

But I also know that working out with a new baby will be challenging! Just last week, I was trying to do a low-impact upper body workout, and Emma wanted to nurse midway. So I paused the workout, nursed her, she went back to sleep, and I pressed play and finished the workout strong! I was proud of myself for rolling with the punches and still being able to finish the workout and take care of my baby at the same time! 

While I know it will be challenging, I also know that I am a better version of myself when I take care of myself. I am a better wife, mommy, daughter, friend, coach, dietitian, and every other role I have when I have filled up my cup and my soul. Only when I do this do I have enough fuel and energy to pour into others. I am more selfless when I am a little selfish in my self care. It's taken me a while to learn this, but trust me, you can't pour into others from an empty cup! Make sure you take care of yourself so that you can better serve those around you!

And with that said, on to some of my goals!

1.) Tone up! The after-baby body is no joke! I was blessed in that I was able to get down to my pre-pregnancy weight just 8 days after having Emma (thank you breastfeeding!), but my body is completely different! A little squishy in some areas and definitely lacking in muscle. My goal is to gain my strength and muscle back! 

2.) Pour into the ladies in my group, The Nourished-You Project! I am launching a brand new accountability group, focused on the fact that our health is an ongoing project and that nourishing ourselves, body and soul, is SO important. We are all following workout programs, drinking our superfoods, and encouraging each other along the way. I love being able to coach these women, but they also provide me with accountability as well! It's a win-win! If you want to join, it's not too late! Contact me here for more info! 

3.) Eat more plants! I am definitely not a vegan or vegetarian, but that doesn't mean that my diet can't be full of plants! The meal plan I am following counts colorful containers, not calories (thank goodness! Because calorie counting won't get you anywhere...trust me!), so I get a lot of vegetable containers and protein containers each day. I plan on using legumes and beans as some of my protein sources, as well as animal proteins, plus filling up on ALL the vegetables and fruits I can! Food can be so therapeutic, and filling up on plant foods can revitalize our health and energize us! Don't discount how powerful vegetables can be in your health! 

4.) Stick to my workout plan. This is the plan I came up with after chaining my mind a dozen times, but I really think that this will be the best plan for my post-baby journey!

• 21 day fix workouts: June 7-11
• SHAUN WEEK! (new program only coming to Beachbody on Demand, basically Netflix for workouts!): June 12-18
• 21 day fix extreme: June 19-July 9
• 21 day fix or Shaun Week: June 10-16
• SHIFT SHOP: Starting July 17th! Shift Shop is Beachbody's newest program, all about making mental shift as well as a physical shift (because the mind is crazy powerful). I am so excited to get my hands on it! I will be running a test group for this new program in July, so stay tuned for more info on that if you'd like to join! 

5.) Show myself some major grace! I am one that loves routine, and I know that with a new baby, some days my routine may change, my workout may get switched from morning to afternoon to evening, and I may just have to roll with the punches. I want to be committed to my health, but I also know some days will call for improvisation and grace! Treats will happen, tired workouts will happen, and sleepless nights will happen, but that doesn't mean I just give up and stop taking care of myself! This is an ongoing journey, so I want to keep that mindset as I go into this summer and rebuild my strength and routine again. 

And that's a wrap on my goals and intentions for this month! I'm nervous about how it will all unfold, but I know that each day will be a new adventure and that I will only get stronger with time. If you'd like to join me on this journey, I'd love to connect with you and begin working with you! The more support, the merrier! Contact me here and we can start chatting about your goals and which programs and plans would be best for you!