a 5-day Meal Plan just for YOU

Hello friends! I hope you all are having a great start to your week! This week is my first week going back to work full time (working 4, 10 hr days!) and even though it seems crazy, I don’t really mind the busyness! 

But with busy seasons come chaos, and I know that for me, I NEED to be on top of my meals and give myself nourishing foods to function at my best. Often times, we can use being "busy" as an excuse to eat poor foods, go through the drive thru, or just order out. While none of those things are "bad" once in a while, it can take over our diets when the going gets tough and the season is busy. We can find ourselves eating out more than eating in, and that is when these habits become unhealthy!

Busy doesn't have to be an excuse. And actually, when you are busy, it is even MORE essential to treat your body with good foods to not add additional stress to the stress you already have! Which is why I have created a free, 5 day meal plan for you all with simple, easy to throw together meals that won't take much time at all. This meal plan is very bare-bones, which meals you can make tweaks and adjustments as you see fit, but it will still give you a guide to healthy eating and choosing foods that will nourish you and fuel you!

Planning is so essential when you are trying to stick to a healthy journey, so I've done some of the legwork for you here with this plan! I work with my one-on-one clients and tailor make specific plans for their needs, but I wanted to provide a resource to all my readers and give a basic meal plan to get your started on the right track with healthy eating and balancing out your meals for optimum energy. To snag your free copy, click on the link below! Enjoy! 

Set Goals to Grow

It's the beginning of a new month...and you know what that means. It's time to set some goals and dream big for the new month. You can really set goals any time and any day, but there is just something about the freshness of a new month that makes it seem like anything is possible.

I get asked VERY frequently about how I stay motivated, how I set goals, and how I actually achieve them. To be honest, I am a natural list and goal maker. I love making lists and dreaming big, then crossing things off. But I do believe that you can work at becoming this type of person too, even if it is not your natural inclination. You just have to find a way that works for you!

Because the reality is, if you aren't setting goals and working towards them, you aren't growing as a person, which is SO important. We should always be transforming and learning and growing into the person God has created us to be. My mom always says, "there is no destination in life when you are finally done and 'mastered' at something, it's all about the journey." She's a teacher, so it makes sense that she would instill in me that the journey is where all the learning happens. Much of the time, the goal is not as important as the person you BECOME while on the journey to achieving that goal.

If you need help getting started on goal setting, read this post I wrote at the beginning of the year. You can set goals for different areas in your life and focus down your priorities in this way. But what I'm trying to get at here is that if you want to grow as a person, goal setting is crucial, and stretching and growing yourself every day is exciting and empowering.

I heard this quote this morning and it really fired me up: "a rubber band is useless unless it is stretched." I don't want to be useless in this life of mine. God has given me potential, just like He has given YOU all potential as well. So don't sit back on the sidelines of your life. Make things happen, go after your goals, whether they are career-focused, health-focused, financially-focused, or really anything!

And most importantly, once you vision and dream up your goals, WRITE THEM DOWN. Writing down your goals is soooooo powerful. Research shows that you are more likely to achieve your goals if you write them down. And that means more growth, more empowerment, and more confidence being instilled in you that you actually CAN achieve what you set out to do.

What are some of your goals for this new month? In what areas do you want to grow and stretch? Start dreaming big and thinking OUTSIDE of the box, because you were made for MORE, and God has a lot in store for you! If you've wanted to get healthy, start now! (and I can help!). If you want to save money, make a budget and set goals for how much you want to save each month. If you want to get a promotion, meet with your boss and ask what you can start doing now to set yourself up for your dream job. If you want to write a book, write tpday, even if it is just ONE page...just get started! Whatever it is, set your goals and dreams, write them down, then watch the person you become while on the journey to achieving those goals. Trust me, it's SO worth it to live a life of growth and living into the person God created you to be!

Mini-Food Diary Analysis now available!

Have you been wondering to yourself:

• are my meals balanced?
• do I eat too many carbs, proteins, or fats?
• am I eating too much?
• am I eating too LITTLE?
• why am I always so hungry?
• why do I wake up NOT hungry?

My NEW food diary analysis option is definitely for you! At just $29.99, you can get some feedback on whether or not the food you are eating is helping or hurting your health, as well as learn ways to improve and balance your meals to nourish yourself wholly.

It's hard to know sometimes if your "healthy living plan" is actually making you healthier or not. Sometimes, what we THINK is a healthy and balanced meal is actually leading to more cravings, energy dips, and hunger later on. Well, I'm here to help! As a dietitian and nutrition expert, my specialty is helping people learn how to fuel their bodies properly and nourish themselves from the inside out. And that all starts with balancing your meals and daily food intake.

How this will work is, once you purchase below, I will email you a food diary template, and you will keep track of what you eat and drink for 5 days. After the five days, you will email me your food diary, and I will analyze it from a dietitian's perspective and give you a breakdown of what's going well for you nutritionally, as well as give you constructive feedback on what you can improve on in order to live your best and healthiest life!

AND on top of that, once you get your feedback, you will have the opportunity to purchase any of my other services at a 15% off discounted rate! That means that if you would like to continue working together and learn how to  make nutrition work for YOU, eat balanced meals to reach your goals, and how to make yourself healthier with long-term accountability with a registered dietitian (hey, that's me!) you will be able to do so!

If you would like to have your food and meals analyzed and get started, purchase below and I will contact you with the food diary template!

Food Diary Analysis

Food Diary Analysis $29.99 USD

How to Meal Plan for Your Week

I've been getting a lot of messages and comments lately about how helpful it is to have meal ideas. It's hard to know how to put a meal together sometimes. Many of us go to the store, buy ingredients that look good, but then have NO idea how to combine them into filling and nutritious meals! Well, I'm here to help!

As a dietitian, I know what makes a meal balanced and which meals will keep me full verses ones that keep me wanting more. When I make my meal plans for clients (and myself!), I always try to balance out our meals throughout the day so that we are constantly fueled and energized. This also helps us to avoid the pitfalls of hunger which can lead to cravings and unhealthy food choices!

It is also equally important to have meals you look forward to eating, as well as meals that are nutritious. If you are dreading your meal, you will NOT enjoy it, so you'll be on the lookout for something to satisfy your appetite. That is why meals should not only provide you with nutrition, but also enjoyment, flavors, and satisfaction!

While I don't want to give away ALL of my meal planning secrets (after all, that is what my clients get access to and I don't want to interfere with my services!) here are a few of my tips to help you get starting meal planning for your family!

1. Take an inventory of what you have and write it all down. Write down a list of all your canned goods, frozen foods, fresh foods, and everything you have on hand. That way, you know what you already have that could possibly be transformed into a meal, and also know what you'll need from the store.

2. Make your meals a combination of protein, carbs, and fats, and make your snacks two out of those three macronutrients. Meaning, a snack can be a protein + carb, a carb + fat, or a fat + protein. Making your meals a combination of all three will give them staying power, and your snacks, when made up of the two out of three, will be more filling and power you through to your next meal!

3. Keep a TON of spices on hand. This way, even if you plan on having chicken all week long, you can season your chicken in different ways to make each meal different!

4. Cook in bulk for leftovers. Simply doubling a recipe can save you cooking the next day, or can give you leftovers for work instead of going out.

5. Try new recipes every week. If you feel that you are bored from your usual rotation of meals, Google or Pinterest some new recipes and try those out! You can even peruse my recipes for some new meal inspiration as well. We are creatures of habit and can often fall into a rut, but it is important to also enjoy your meals and add variety to your diet once in a while, so don't be afraid to try new flavors and dishes!

I hope these simple tips can help you as you plan out your meals for you and your family. And as always, if you need a bit more guidance or want to work on a meal plan together, feel free to check out the services I offer! We can help you get started with a program and plan that works best for you and your goals.

Benefits of Bone Broth

I’m sure you’ve heard about bone broth and how good it is for you by now. As a dietitian, I love reading up on the latest research and diet trends to see what holds up against science and what is just a bunch of bologna.  

And let me tell you, most of the time, it’s a bunch of bologna. BUT, bone broth is truly a nutritious power food and can be a warm, comforting way to get tons of vitamins, minerals, proteins and other health-promoting compounds.  

Here are some of the health benefits of bone broth. There are many many more, but I thought I'd focus on these three because they are where I have seen the most benefits personally. 

1. Bone broth can boost the immune system. The amino acids in bone broth such as arginine and glutamine have been seen to boost the immune system. And we could all use that this time of year, no? With the flu going around and everyone getting sick, this boost to our immune system may help protect us from the common cold, bronchitis, or even pneumonia. I even added some of this broth to Emma's baby food the other day (she has been getting so sick from day care germs!) and she absolutely loved it! I have also been drinking it because of COURSE I don't want to get sick and bring some germs home to the family! Needless to say, bone broth is becoming a necessity in our home to help ward off sicknesses. 

2. Bone broth contains collagen and gelatin, which are great for your hair, skin, and nails! My skin has been clearer and my hair has been thicker and shiner since drinking bone broth, as well as adding these collagen peptides to my morning smoothies. Post-partum hairloss hit me HARD, but between the collagen peptides and the collagen and gelatin found in bone broth, I think I've found the perfect protector against further hair loss! These compounds are also good for joint health and can slow down general joint degradation, which is vital to keeping our bodies agile and healthy as we age!

3. Bone broth can promote gut health because of the glutamine, which protects the intestinal barrier and can prevent leaky gut. I've talked about leaky gut a bit on this site, but it happens when there are "holes" in your intestinal lining, and food particles and compounds can leak out into your body, where they don't belong. Food should very much STAY in the digestive tract, and whatever we need is absorbed, while whatever we don't need is excreted out. The digestive system must be protected against food particles so that inflammation doesn't occur from the compounds that leak out, and bone broth can do just that! 

I made this broth from the bones of a whole chicken in the instant pot! I added onions, carrots, garlic, rosemary, and some apple cider vinegar to leach out all the minerals from the bones. I cooked it on manual for 2 hours, and viola! Lovely, giggly bone broth! I've been enjoying a few frozen pucks (reheated on the stove) after work, and even made rice and soup with it! 

I'll definitely be making this over and over again, and one batch has lasted us SO long so far (we still have a huge container in the freezer along with the frozen pucks)! I hope this helps you decide if you want to start making bone broth for you and your family. I have personally found a huge health benefit in it, and I hope you do the same!

Hope everyone is having a great Wednesday! Stay healthy and happy! :) 

Staying Happy & Healthy When #Momlife Tests You

This past week has been the TOUGHEST week to date of being a momma. I absolutely love being a mom and it is what I've always wanted to be. When I was a little girl, when someone would ask me what I wanted to be when I grew up, I would say, A MOM! DUH! I attribute that to having an amazing momma myself, plus being surrounded by loving aunts that were like second mothers to me. Being a mom has been the biggest blessing in the world.

But I think what often goes unmentioned is how tiring, frustrating, and hard it can be, especially for us new moms. I have never questioned my decisions as much as I do now. I always wonder "Am I doing what is best for Emma? Will this ruin her? How do I set her up for the best life EVER?" And of course the forever-repeated question:

“IS THAT NORMAL???”

But what God is continually teaching me is that Emma is His, and He has entrusted my husband and I to raise her and care for her, but ultimately, I cannot be anxious about every single decision I make regarding Emma. That's no way to live, and that is not the recipe for a happy and healthy momma.

Emma's sleep habits have been awful the past few months, and especially this past month when she started waking up 10+ times per night and not taking naps throughout the day. She was always tired with swollen little eyes and could not get to sleep as hard as she tried. So my husband and I finally decided to get her on a better routine during the day, put her down for her naps and night sleep at the same times, and give her more structure. The poor girl has been dragged around by us for months, to every event or day away, with NO regularity to her day. I know how well I function with structure, and of course babies need it even more!! But getting her on this new schedule and routine has been SO emotionally draining for me. Being a mom is hard, but sometimes, you have to do the tough things.

Do you know how many times I've contemplated binging this past week? SO many times. Do you know how many tears I've shed instead? SO MANY. But, I am proud to say, that I have chosen the foods that make me HAPPY. That I know serve me and make me a happy, healthy, and whole momma, and that don't make me fall apart. Because life is stressful enough without adding the stress of making unhealthy food choices into the mix!

Eating healthy this past week has made me an even better mom to Emma when times are tough and both of us are getting used to a new routine. Imagine if I had thrown my self-care out the window during this week? I would have been more stressed out, which in turn makes her more stressed out (ohhhhh that mommy-baby bond is strong!) and that would have made it even HARDER for us to implement the new principles we are following.

My desire in sharing this is for all you moms out there to know that taking care of yourself IS NOT SELFISH. Getting my workout in every morning is not selfish. Eating healthy foods and cooking at home while Emma watches Netflix for 20 minutes will NOT ruin her, will make me a happier and better fueled momma, and will give her MORE security in her day. And no matter what stress you and your family are going through, make sure you are taking care of YOU too.

So many moms come to me and say that they could never workout or eat healthy because of their kids. Ladies, it should be because of our kiddos that we DO THESE THINGS! You can do it, you deserve it, your kids deserve it, and your family deserves it.

So yes, while there are days where I may accidentally skip a meal or over-eat at another because of the stresses of day to day mom life, I am proud to say that I've stuck to my happy, whole eats amidst the stress and changes, which I would have used as an excuse in the past. And this has given me a calmer, and more positive outlook on this new stage of parenting and the learning and changes that go along with following a new routine.

To all those stressed out moms out there, take some time for you today, move your body to gain those endorphins, eat foods that nourish and fuel you, so that you can be that happy momma that you know you are. Oh and find some mom friends you can vent to...like me! We all need that ;)

Have a happy Thursday, everyone!

How to Set Goals for 2018

The new year is upon us, and in just two days we will enter the freshness and newness of 2018. I don't know about you, but I LOVE anything that has to do with a fresh start, and the fact that January 1st is on a Monday?? It's my OCD-type A personality-perfectionist DREAM COME TRUE!

I love setting goals and intentions at the beginning on each month, and naturally each year too. But this year, I'm doing things a little differently. I'm following Zig Ziglar's "Wheel of Life" method to set goals for different areas of my life. The idea here is that our life is like a wheel, and all sides of the wheel need to be balanced for our life to "roll" properly. Here are the different areas illustrated in the Wheel of Life, and these are the areas I'll be setting goals for in 2018!

Now, I've heard from a lot of my blog readers and social media followers that they have a hard time setting goals. They don't understand what to shoot for or how to organize their goals, so I think this wheel will do the trick for those who want help narrowing down certain areas of their lives and setting specific goals for health, finances, personal life, spiritual life, etc.

Are you a big goal setter or does it overwhelm you? I hope this tool helps and I'd love to hear what your goals are for these areas of your life! My husband and I are planning on sitting down and chatting about our goals for 2018 over the weekend, and I'll be sharing some of them with you on the blog next week! Feel free to share some of your goals in the comments below, or contact me above and we can set some together!

And as always if you need help with your health and wellness goals, I am one click away! My 2018 Your BEST Year nutrition package sales end TODAY. That's right, TODAY. If you want to make me your personal dietitian for 8 or 16 weeks, email daily, and get a meal plan and sessions with me to make sure you stay on track with your goals, these packages are perfect for you!! And as a heads up, I am planning on keeping these packages going year round, but the prices WILL go up after today, so if you want to snag them at their discounted rate, do so now and we can book your first session and get you on track to make 2018 your BEST year yet!

Stop saying “I can’t”

I hear this all the time, and it’s starting to get on my nerves.  

I can’t eat healthy.  

I can’t workout in the morning.  

I can’t give up my soda/bread/junk food.  

I can’t meal prep because “there’s no time.” 

It’s time for some tough love. You can TOTALLY do this. You can do all those things I stated above. Because you are a grown up person with capabilities. You are a responsible human being, and when you want something bad enough you will figure out a way to make it work.

You will MAKE the time to work out...you will make the time to cook for your family. You will prioritize your healthy habits above other things (ahem Netflix, anyone?) because it is THAT important to you. THAT’S what you tell yourself the next time you think you “can’t.” 

Because you can do these things. And then, you’ll see how your life changes. 

You will be more present with your family, you will be a better employee at work, you will get better sleep, you’ll have more energy to play with your kids, and you will be a kinder and more patient person. I’m saying all this because I speak from personal experience.  My life has changed completely since I stopped telling myself I “can’t” do certain things. I started to actually just DO THEM.  

So in 2018, do the hard things. Do the things that you weren’t able to do in 2017...or rather that you CHOSE not to do. Give yourself some tough love, because the only way we will grow and make changes if we do something different...consistently. 

What do you want to do? Do you want to get healthy? Lose weight? Lower your cholesterol? Manage your blood sugars? Eat for better moods? Whatever it is, you can TOTALLY do this, and I can help!  

As a registered dietitian, my passion in life is to help people realize that they can make healthy choices and it IS possible to reach their goals and live a vibrant and energetic life. So when you are low on motivation, I'll be there for you. When you don't know what to cook for dinner, I'll give you some ideas. And when you really REALLY don't want to get up for that workout, I will do whatever it takes to get you out of that bed (unless you are sick obviously). I am committing to be there for you 100% of the time, so why don't YOU start showing up for yourself, too?

If you want to work together and receive my knowledge, advice, and guidance in the new year, my special discounted packages are still live in available until December 29th. Take a look and see what package fits best with your goals, and if you can't figure it out, we will brainstorm together and pick the plan that's perfect for you. COntact me above with questions!

You CAN make 2018 your BEST year. You just have to take action, and then do the thing. Go be awesome today, friends! 

How to keep calm during Christmastime

We've entered into the craziest time of the year, and some of us love it while others dread it. For my husband and I, we LOVE this season. We love Christmas decorations, music, shopping, and the general splendor, hustle, and bustle. But, I DO get overwhelmed with the crowds and sometimes, the introvert in me takes over and I just want to hide in the corner, drink tea, and be away from the stress. No wonder we all get sick during this season too! Our schedules are jam packed and we go from event to event, taking care of everyone else but forgetting about ourselves in the process. 

Instead, let's get mindful this season, keep calm, and really ENJOY the season for what it is! Here are some tips that I have used to make sure I take care of myself while staying calm and enjoying the season! I thought I'd pass them on to you all today...enjoy!

1. Get enough rest. Make sure you are scheduling some down time for yourself and your family amidst the holiday parties and shopping trips! Enjoy some time at home watching Christmas movies, enjoying your tree, and just taking it easy! 

2. Keep moving. Get into a routine of being active every day, whether that's an organized fitness program you are following (these help me stay on track!) or going on regular walks on your lunch break. Moving every day will boost your mood and help stabilize your anxiety, plus it will be much needed alone time during this busy season!

3. Nourish yourself well. Make sure you eat plenty of whole foods and tons of vitamin C rich foods (berries, oranges, vegetables, etc) to boost your immune system. The last thing you need is the stress of being sick before your family get-togethers! Make sure you are eating at least three meals a day, plenty of whole foods, and making your meals as colorful as possible. 

4. Keep a thankfulness journal. Every night as you wind down, write down 3-5 things you are grateful for that happened that day. This will help you be mindful during this season and really focus on gratitude. God has blessed us with so much, so why not take some time every evening to reflect and tell Him "thank you?" And try not to make these generic such as, "I'm thankful for my house or food." I mean those things are great, but how about really reflecting on your day and the specifics of that particular day, such as "I'm thankful that my boss bought us all lunch today" or "I'm thankful my husband washed the dishes after dinner." Not that I'm hinting at anything....ahem Vasken ahem ;) 

5. Be present with those around you. Lastly, make sure that when you are with loved ones, really BE with them. Don't think about your to-do list, how messy your house is, or how many presents you still have to buy. I am so guilty of this, but I'm really trying to be more mindful and in the moment. Be with the ones you love and appreciate your time together while celebrating the birth of our savior, because these moments are truly the only ones that matter! 

So keep calm and get excited, because CHRISTMAS is coming! 

December Goals & Intentions!

Oh HEYYY it's DECEMBER!!! And to kick off my favorite month of the year, we are headed up to Big Bear today for our church youth camp! I'm so excited to get away and find retreat up in the mountains. I've heard there is no service where we are going, which I am actually looking forward to! We can get so caught up in our phones and social media, so I'm excited to take a forced break from it all and focus on being there with our church family, as well as enjoy Emma's first trip to the mountains!

I love setting goals and intentions at the beginning of each month, and December is no different. December isn't a "wash" my friends, our days still matter and even though that brand new year that is so tantalizing with its "fresh start," that doesn't mean we just throw in the towel for the whole month of December and not focus on our self care or what we want to accomplish! I for one have BIG goals, and that includes some for December! How about you?

Here are my goals for the next 31 days...and if you'd like, share yours in the comments below! I love to read and cheer others on in their quest for growth!

1. Continue with my gluten-free/Paleo lifestyle. I have been eating this way for the past month, and I wrote here about how I've been feeling amazing doing it! I want to keep it up throughout the holidays and make sure that I stick to being gluten free 100% (I have a severe sensitivity), and Paleo when I can! I also want to experiment with new recipes, and finally try making bone broth in my new Instant Pot!! Anyone else have good Instant Pot recipes they'd like to share? I'd love to hear!
2. Go on walks with Emma on days we are home. We don't get out enough, and I want both Emma and I to get out in that fresh air and have some California sun on our faces! We need vitamin D, and the fresh air always makes Emma happy and helps her nap better, which makes Mama happy!
3. "Get ready" 3x/week. This may seem silly, but most mornings, I don't take the time to get ready, do my hair or make up, or get dressed in something other than leggings. I want to be more intentional in this area of my life, so I've made it a goal to get ready 3x/week by doing my hair and makeup, and being more intentional about my clothing choices. I always feel better when I do this, so why not do it more often? I'm so good about staying on top of workouts, but my self-care when it comes to appearance gets pushed to the back burner. I think as women, it's so important to feel good and part of what makes ME feel good personally is feeling put together! I'll start off with 3x/week but hopefully, this will become an every day habit!
4. Continue with my workout program in preparation for 80 day obsession. I've been doing Shift Shop and I want to continue one with that until a new program, 80 day obsession, gets released in January! I love being able to workout from home because it's helped me stay so consistent with my fitness as a new mom, because I am still accessible to Emma when she needs me!  I'm excited to continue on with Shift shop and then challenge myself with 80 day obsession once it's released on January 15th! If you'd like to do it with me, let me know! I could use the accountability!
5. Journal 5x/week. I used to be SO good about journaling, praying, and getting my thoughts down on paper. I haven't been consistent with it, and for me personally, I find that I have so much less stress and worry when I take that time in the morning to brain dump my thoughts and release them to God in prayer. Definitely going to try to do this more often in December and onward!
6. Post more recipe videos in my free FB community! I run a free Facebook group called "the Simply Nourished Community," where I share my meal plans and do LIVE cooking demos for my members! I want to post more recipes in this group and share more content that I hope will be beneficial! I've become so passionate about meal prep and experimenting with new and exciting recipes and want to share that with others who want to learn as well. It is completely free to join, so if you'd like to be a part of it, contact me here and I can add you! And let me know which recipes you'd like me to make/healthify!
7. And lastly, my goal is to enter 2018 feeling my best and make it my BEST year. This has been my mantra lately, because I have spent way too many New Years regretting letting myself go and treating my body poorly, being in a negative mindset, vowing to do better, only to fail again. I want to make this season of life the best I can. I want to feel confident in our family pictures and not shy away from taking pictures with our sweet baby on her first Christmas because I feel run down or insecure. So, I want to keep nourishing my body, mind, and soul and enter the new year feeling great! If you want to make 2018 your BEST year as well, I've put together some nutrition consulting packages for you all that will ONLY be available until December 29th! Click here to check them out and sign up to begin working together and finally reach your goals this year!

I've also decided to make these goals the background of my phone so I really remember and get reminded DAILY of the ways I want to grow. How many of you are guilty of setting goals and then losing the paper you wrote them on, or forgetting about them entirely? I'm guilty of that too! So I'm leveling up this month and going to remind myself DAILY of my goals and dreams! 

I hope you all enjoy your first weekend of December, go see some Christmas lights, listen to Christmas music, and feel cozy with your loved ones!