How to Ensure Your Breakfast is the Most Important Meal of the Day!

Yes, you read that right! Merely just having breakfast does not ensure a healthy day. You have to have the RIGHT KIND of breakfast. The right foods, right amounts, and right flavors. When I have a satisfying breakfast that is high in protein, I have more energy throughout the day, less cravings, and am an overall happier person! However, if I have a quick bowl of oats without any fat or protein, a piece of fruit, or just some gluten free toast, I am hungry a few short hours later and am usually fighting off cravings and low energy all day long! I did some research on this breakfast phenomenon and found a great article on the subject! The article is entitled: "A randomized crossover, pilot studying examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese "breakfast skipping" late-adolescen girls."

Phew! Long title! Here is the citation if anyone is interested in looking it up!

Hoertel, Heather A., Matthew J. Will, and Heather J. Leidy. "A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese." Nutrition Journal 13.1 (2014): 80.

This study was not complicated to understand, but had profound implications on the types of breakfasts we should be consuming, as well as the breakfast foods I should be promoting to my clients and people I educate about nutrition! The study was done on 19-20 year old girls who normally skip breakfast. They were put into three groups: no breakfast, normal protein (NP) breakfast, and high protein (HP) breakfast. The NP breakfast consisted of 13 grams of protein, while the HP breakfast had 35 grams of protein. The subjects were told to continue these breakfasts for 6 consecutive days, then were tested on day 7. They were questioned on their food cravings 4 hours after breakfast. Researchers also collected blood samples from the subjects to test HVA blood concentrations, which is a strong indicator of dopamine's activity in our body.

Wait, what's dopamine? Dopamine is a neurotransmitter in our brain that regulates our pleasure and reward system. Our appetite and food cravings are strongly reward-driven, and it has been found that people with low dopamine levels often suffer from sugar cravings and tendencies to overeat. Dopamine's activity has been seen to be blunted in those who are overweight or obese. Therefore, high dopamine levels indicate less cravings and a greater ability to have a normal appetite and eating pattern.

SO back to the study! After testing these girls in the different groups, the researchers found that those who consumed the NP and HP breakfasts experienced a decline in sweet cravings compared to those who skipped breakfast. However, what was more interesting is that only HP breakfast significantly increased levels of HVA in the blood, indicating an increase in dopamine! This means that these subjects, who were 19-20 year old overweight and obese women, actually were able to increase their dopamine levels and thus, have a greater ability to control their food cravings and appetite.

This is what makes breakfast the most important meal of the day! Not just having it, but also the quality of your breakfast. The fact that these subjects were able to increase their dopamine levels just by having a high protein breakfast has many implications as to what type of breakfast we should be consuming. Most people consume breakfast foods that are obviously not healthy, such as donuts, high sugar coffee drinks, pastries, and drive-through processed meals. However, there are some meals that seem healthy, but don't elicit the same fullness cues and protection against cravings as a high protein breakfast would. These seemingly healthy breakfasts include cereal, bagels, crackers, granola, fruit bowls, or even whole grain toast and bread products. These foods may not be bad or unhealthy, but they still turn into sugar in your body (even if they are labeled "low sugar," carbohydrates turn into sugar in our body, independent of how much sugar is added to these products). So that bowl of cereal will not produce the same fullness as a couple of scrambled eggs and vegetables would. A typical cup of breakfast cereal contains 25-30 g carbs and 2-4 g protein. 30g carbs is the equivalent of about 7 tsp of sugar entering your system, and the 2g of protein is nothing compared to the 35g that was tested in this study!

If this all seems technical to you, let me boil it down to what I believe is a healthy way to approach breakfast. I don't think this study is saying to not have cereal or oats or even bagels. We need carbohydrates, protein, and fat. I think what this research shows is that organizing meals and making sure you have protein, fat, and carbohydrates at each meal is crucial to appetite regulation. There are several ways to go about this while still enjoying your favorite foods:

- 1/2 bagel, hard boiled eggs or egg whites, spinach, and sliced avocado for an open-faced bagel breakfast sandwich! By cutting out half of the bagel, you have room for protein and fat that will help keep you full and send those lovely signals to your brain to not crave sugar later in the day!

-2 scrambled eggs with veggies cooked in olive or coconut oil, 1/2 cup roasted sweet potato. This meal has the right balance of protein, carbs, and fats from all whole food sources, so you can't go wrong!

-1/2 cup cooked oats with nuts sprinkled on top, side of breakfast sausage or eggs

-Big baked egg frittata with bowl of fruit topped with a few nuts

-Protein pancakes or waffles made with whey protein, topped with nut butter

- Leftover protein of any kind with vegetables and avocado (who says breakfast food has to be only "breakfast food?")

The possibilities are endless when you view breakfast, and essentially each meal, as a balance of protein, carbohydrate, and fat. The amount of protein you would need at each meal will vary based on gender, size, activity level, weight, and goals. Experiment and find what works for you! If you have one or two eggs and find yourself hungry an hour or two after, you probably need to add another egg or some sausage to the meal! Try to include vegetables in your meals and snacks whenever possible. These fill us up while still allowing us to eat large volumes of food (and who doesn't like that?)

In conclusion, I think this article shows that having breakfast is an important part of a healthy life. But we need to realize that it isn't just merely having "a" breakfast that makes us healthy. It's having the right breakfast with the right amount of protein that will help keep us full, avoid sugar cravings, and will increase our dopamine production in our brain!

I hope this article was as interesting to you as it was to me! Have a great Thursday everyone!

References:

http://www.psychologytoday.com/basics/dopamine

http://caloriecount.about.com/calories-special-k-red-berries-cereal-i8383

Mega Meal-Prep Sunday!

Good morning everyone and happy Sunday! I hope everyone has had a wonderful weekend. Mine has been great, except for the fact that I seem to have injured my foot from my run yesterday...

I know I know...I am always injured somewhere! I'm quite frustrated with the whole thing, but I am trying to focus on what I can do, and even feel that this was God's way of helping me take it easy on myself. As much as I love working out, I have been feeling worn down lately. I also feel that it was my new shoes, which I am beginning to think are a size too small, that put extra pressure on my foot during my outdoor run yesterday. In any case, I did NOT work out this morning, and I meal prepped instead! I want to be extra prepared and on top of my eating this week...so I made about 5-6 different dishes I can eat for breakfast, lunch, and dinner! As well as snacks!

The first thing I did was chop up some sweet and Yukon gold potatoes and baked them. I also made my Cajun chicken dish, but instead of rice, I wanted to use the sweet potatoes as my starch. The Cajun chicken recipe can be found on my blog...just search it! :)

I used ready made lemon pepper chicken and spicy jalapeño chicken sausage to add a kick to this dish, as well as Whole Food's Cajun seasoning! Yum!

I also made tzatziki dip with plain, nonfat Greek yogurt, cucumbers, mint, garlic, and lemon juice. This dip is so tasty and is extremely high in protein, which is perfect as a midday snack to hold you over until your next meal.

For some ready protein, I made some grass fed ground taco beef as an emergency protein source to have on hand. I always like to have some kind of healthy protein at home to rely on...because you never know!

Lastly, I made a frittata! I just used 8 eggs, 1/2 cup almond milk, kale, peppers, and tomatoes. I wanted a quick and easy breakfast I could eat at home or pack for work, as I've been doing a lot of morning overtime lately and need to get a healthy breakfast in before heading out the door!

/>

OH! And the BEST part of the morning was seeing on Instagram that Trader Joe's now carries cashew butter! I ran out and bought some and had it with a banana while I cooked. It. Was. Amazing!!!

Woooo! What a morning! And it's not even 10am! Now it's time for church! Have a great day everyone!

Healthy Hostess Night!

I have made some two wonderful friends from my job I started just six short months ago. I honestly feel like I have been friends with these two girls for a lifetime! We just seem to "get" each other, not only when it comes to work but when it comes to everyday life. We have been alternating hanging out at each other's homes the past few weeks, and finally it was my turn to hostess last week! I love hostessing and would much rather cook a meal for my friends than go out and spend tons of money. Going out can be fun, but there is just something about sharing a meal at home that makes time with loved ones even better. I decided to make a healthy and delicious meal, and it was definitely a hit!! I thought I would share a few of my tips for healthy hostessing to hopefully inspire some of you to have a nice dinner party with your friends in a healthy and fun way. 1. Appetizers!

First things first, I knew that I wouldn't get home from work in time to cook everything before my friends came over. Appetizers are key in this situation! However I also didn't want the appetizers to be too heavy and filling. We all know how that is, right? We stuff ourselves with bread or chips and then don't even want to look at the food when it comes time to eat. My friends and I are obsessed with hummus, so I decided to go with some hummus, carrots, gluten free crackers, and salsa!

This provided the perfect light snack for us to munch on while I cooked the rest of the food.

2. Make something fun!

I knew what I had planned on the menu: chicken kebab, salad, and sweet potatoes. But I also wanted to make something fun. I decided to spiral the sweet potatoes with the spiralizer my fiancé bought me. This little gadget is SO much fun!! You can spiralize basically anything. It can make any dish stand out and be different!

What's also great about spiralizing is that it doubles the portion of what you make! So basically you feel like you are eating a ton of sweet potatoes when really, you aren't! Portion control without even feeling deprived!

3. Be realistic with what you can do.

So in all honesty, I used store bought, premarinated chicken kebab. I love marinating my own meats, but I also had to be realistic and accept the fact that I would have NO time to make the kebab from scratch. I got the meat from an Armenian market that makes their meat taste homemade and delicious. I trust them and their ingredients, so I went with their marinated chicken kebab! It was so flavorful...we couldn't get enough!

4. Always have a salad! I have been to so many dinner parties just waiting for some kind of salad or vegetable dish to be served. I always get so disappointed when I don't see anything colorful on the table. I've started to bring my own salads to parties, but also make sure to have some kind of salad whenever I am hostessing! I made a spinach salad with cucumbers, tomato, and with lite Italian dressing.

Salad is a great way to add color and beauty to your party, while also ensuring a nutritious option that people can load their plates with!

Here is the finished product!

This plate was very "My Plate" approved if I do say so myself! Half of the plate was veggies, a quarter protein with the chicken, and a quarter starch with the sweet potatoes (yes, they are a starch! But a nutrient-dense one with all that Vitamin A!)

I hope these tips provide some usefulness to anyone who is hoping to have a fun and healthy hostessing night soon! Now I am off to attack this Wednesday...I am working 10.5 hours and am going to need all the motivation I can get! Have a great day everyone and happy hostessing!

Sick Day....therefore....Paleo Pancakes!

Soooo today was awful. I've been feeling SO sick for about 5-6 days now (put quite a damper on this long weekend) so I finally called off of work today. I feel miserable and like someone is cutting my throat open! Really...it's that bad. When I was younger and I would get a sore throat, I used to always want to eat warm bready things. For some reason, in my brain, they soaked up the pain and made me feel better. Baguettes, bagels, chewy cookies, anything to "soak up the pain" and I was all in. Well, now that I know better, (unfortunately or fortunately, I cannot decide) I have realized that bread does NOT help the pain go away. However, this doesn't stop me from wanting some pancakes to make me feel better on a sick day! I decided to create a paleo pancake recipe because a) I wanted it to be healthy-ish and b) because I have been disappointed by every recipe out there and just wanted one to work! Let me tell you, this one worked! These pancakes taste like the real deal, but are totally guilt free and made from quality ingredients! I added some blueberries in and on top of my pancakes, and they turned out delicious. Whether you are feeling sick or not, these make a delicious and healthy breakfast for any day of the week!  

Makes 1 serving (3-4 medium sized pancakes)

2 whole eggs 2 T coconut flour 2 T applesauce 1/3 cup egg whites (these really did the trick to add fluffiness!) Dash of cinnamon 1/8 t baking soda 1/4-1/2 cup blueberries

First things first, heat up a skillet over medium heat. Then in a mixing bowl, whisk the two eggs together. Add the coconut flour, apple sauce, egg whites, cinnamon, and baking soda and mix the batter until it becomes a pancake batter consistency. Then, spray the skillet or melt some coconut oil on it. Pour about 1/4 cup of batter onto the skillet. Plop some blueberries on top, and wait till the entire top of the pancake is covered with bubbles...

This part takes patience...as these pancakes take a bit longer to cook than regular ones! But don't worry, the wait will be worth it. Once the top bubbles, flip the pancake over carefully and cool until cooked through. Do the same with the rest of the batter!

I topped my pancakes with the leftover blueberries I had. SO GOOD!! You can eat these plain or top them with nut butter, more fruit, or anything!

Enjoy this recipe and happy Monday everyone! :) I am off to the doctor to see what is up with my throat!

Stars and Stripes Scones

I am soooo excited for this long weekend! It feels so nice having a Friday off...and I especially love Fourth of July! I decided to bake a themed scone for this weekend to be a little festive. These scones have strawberries, blueberries, are healthy and taste delicious! I can't wait to share with you all! Read below and make your Stars and Stripes Scones this weekend! Makes 12 scones

3/4 cup pancake and baking mix 1/2 cup almond meal 2 scoops protein powder 1/2 cup rolled oats 2 T flaxseed meal 1 cup baking stevia 3/4 cup applesauce 1 T coconut oil 1/3 cup almond milk 1 egg 1/2 cup chopped strawberries 1/2 cup blueberries

Preheat the oven to 350.

Mix the dry ingredients, then the wet. After they are thoroughly mixed together, add the fruit!

Spray a baking pan, then pour the batter/dough (the consistency should be somewhere in between) onto the pan in a large circle.

Bake in the oven for 30-35 minutes. Once cooled, cut into 12 wedges and enjoy!

These turned out so delicious! A little bit of a crunch on top with a gooey middle, exactly how scones should be! I hope you get to enjoy this patriotic recipe sometime this weekend!

Life Lately

Happy Saturday everyone! I am so glad it is finally the weekend. I am currently icing my ankle as it has been randomly swollen all week. I had pain and tingling in it at the beginning of the week but worked out through the pain, then Thursday I noticed that it was seriously swollen! So I am icing and elevating and hoping it's nothing serious!

I thought I'd share my latest eats with you all and how life has been lately. In one word, life has been BUSY! I feel like every second of my week and weekends are accounted for. Thank God all my plans are fun with some lovely people, but I am actually looking forward to during the day today! Work has been keeping me busy too...always learning something new and slowly getting more and more comfortable! At least I have been able to keep up with my workouts and healthy eating through it all!

My latest pre-workout meals have been either toast with peanut butter, or some kind of baked good creation. This week, I used Nature's Own Honey Wheat bread to put my peanut butter on.

I also baked some banana oat bread (recipe already posted!) with some added flaxseed (about 2 tablespoons) and an extra banana. This bread came out amazing!

My workouts have been about 40-45 minutes long as I do not have much time in the AM before work! However, I am NOT an evening worker-outer, and will definitely blow off my workout the minute I get home from work. So I love getting my workout done in the morning because it fills me with a sense of accomplishment, as well as energy to sustain me throughout the day! I've been doing 30-40 minute bike workouts with some toning work at the end. Short and sweet!

Post workouts have been tricky. Some mornings, I have time to make a nice meal after my workout. This week, I made oatmeal with half a scoop of protein powder, flaxseed, almond milk, bananas, and nuts! Oh and of course, tons of cinnamon!

I also had some leftover beans in the fridge one morning and sautéed some kale and ate that with half an avocado. Seems more like a lunch, but it tasted great as breakfast too!

And some mornings, I just grab a quest bar and go. I love these bars because they are full of protein and fiber and really act well as a post-workout meal when I am short on time!

Lunches have been delicioussss this week. I packed tuna earlier on in the week, and had some trouble getting excited about it. Usually I love tuna, but I wasn't feeling it this week. I decided that I MUST pack foods I am excited to eat! Especially at work when that 30 minute lunch break is something I really look forward to! So, my mom and I made a Seven Bean soup recipe we got from our William's Sonoma soups cookbook. It's basically sautéing onions, garlic, bell peppers, and whatever veggies you have, adding however many types of beans you want, a can of diced or crushed tomatoes, and some broth. And viola! You've got a nice and healthy chili to take with you all week to work!

I also made a salad with tons of greens, tomatoes, peppers, cucumbers, black beans, and avocado. Let's just say I've been on a bean and avocado kick lately :) such a great combo!

Well, that's it for my update. I hope this post gives you some meal ideas for your busy week to come! Use this weekend for some serious meal planning and prepping to ensure healthy choices all week long! Enjoy the weekend everyone!

My Version of Fast Food

Wow, hello everyone! I've definitely been neglecting my little blog here! Things have been so busy and I have been so tired after work that I have not had any time to put in to my blog! Hopefully things get better....but I have a quick little tip to share today so I thought I'd finally get to writing! I don't know about any of you, but when I am tired and hungry after work, I rarely want to come home, cook an entire meal, and eat an hour later. I have also been careful with how much money I spend eating out as well. Last night, my boyfriend and I were in a rush for dinner in order to make it to church on time. We were hungry but didn't want to pick up anything through a drive thru, or spend $40 on a dinner for two people! We decided to grab a rotisserie chicken, sweet potato, avocado, and some tomatoes for dinner. We already had some veggies and hummus at my place we used that as well! I cleaned up the chicken while he microwaved the sweet potato. It turned out to be such a filling, delicious, and healthy meal! We couldn't stop talking about how tasty everything was! So next time you want to grab a burger and fries for a quick dinner, don't forget about this chicken idea that is just as fast as a drive thru but way healthier and more satisfying! Happy Saturday everyone!

P&P with Pumpkin Biscuits!

Happy Tuesday everyone!!! I feel as if I have been neglecting this blog for far too long! I promise to be better! I have been sick for over a week now but finally getting over it and hopefully starting up my workout routine again tomorrow! I seriously CANNOT wait!!! This past weekend was a very low key one for me as I was diagnosed with bronchitis, a double ear infection, a sinus infection, and a throat infection! I basically isolated myself to my home other than going out to eat just to get out and get some fresh air. However, I really did enjoy relaxing at home and was finally able to do something that I have been wanting to do for a long while...watch the five hour BBC version of "Pride and Prejudice" with my boyfriend! I prepared quite a spread for us...as it was five hours long and we would definitely need our sustenance!

In the bottom left corner, you will see my lovely pumpkin biscuits that I baked! These biscuits came out so fluffy on the inside, crispy on the outside, and had a scone-like feel! Not only are they delicious, but they are low calorie, high in vitamin A, and are a good protein and fiber source! Here is my recipe for my Pumpkin Biscuits!

Makes 11-12 biscuits (depending on how big you make them)

2/3 cup pancake and baking mix (GF or multigrain)

1/2 cup oats

2 scoops vanilla protein powder

1 T coconut flour

1/4 cup almond flour (or additional scoop of protein powder)

1 whole egg

2 T brown sugar

1 cup pumpkin

16-18 packets stevia

1-2 t pumpkin pie spice and cinnamon (depending on your preference!

The method is pretty simple...as always! Preheat your oven to 350 degrees. Mix all of your ingredients together. The mix will be a drop batter type of consistency, but will hold together to be able to form biscuits on a baking sheet. Line your baking sheet with foil or parchment paper and spray with nonstick spray. Make 11-12 small biscuits with the batter, then bake for 25 minutes or until a toothpick comes out clean from one of the center biscuits!

Then...enjoy!! These make a perfect dessert or movie snack, but also served well as my breakfast the next day, or while enjoying afternoon tea with my Mama!

This recipe is sooooo easy and delicious; I really hope you all get to try it! They perfectly complemented our lovely british film and were the tastiest, healthy treat! 

Nutrition facts per biscuit:

100 calories, 3g fat, 14g carbs, 2.5g fiber, 6g potein, 37% daily value of Vitamin A!

Meal Planning Made Simple!

As a dietitian, and an overall planning and organization nerd, I have always loved to plan what I am about to do. I love scheduling and making list, and this habit has spilled over into my eating habits and meal plans as well! This is something I am definitely grateful for. Cooking and planning your meals usually leads to spending less money, making healthier choices, and actually enjoying your meals more! There is something about cooking and preparing your own food that makes you appreciate it so much more when you sit down to eat your meals! :) Since starting work not too long ago (11 days ago to be exact), I have taken my love of meal planning to a whole new level. I have been meal prepping on the weekends and planning my meals like there is no tomorrow, and I love it! Last night, as I was preparing food for the week, I was filled with such joy in my kitchen! I have always been a firm believer of helping people use food to their benefit and not their detriment, so planning and cooking my own meals that benefit my health just fits right in to my philosophy! This practice of mine has also led to WAY less waste money and food-waste, which is always a needed bonus in today's world. I thought I would share some of my meal planning tips and tricks for you all who are crunched on time but still want to plan and pack your meals for work, school, and the like!

I usually do my meal planning and prepping on the weekends. On Saturdays, I assess what I already have in the kitchen to see what I can use up before my buy more food. Based on this, I make my meal plan and write out any additional items I need from the store. On Sundays, I head to the store, stock up, and get to cooking. Trader Joe's has been my go-to grocery store to shop from. A little can go a long way in this store, and they usually carry exactly the foods I am looking for. Prepping most of my meals on the weekends ensures minimal to none meal prep needed throughout the week, which works for a busy schedule! I have included my easy meal planning tool below to assist anyone that needs a little boost to start planning their meals! Just click on the link and save!

Easy Meal Planning Tool

Below are some of my meals from my first few days at work. Most of the recipes are up on the blog, and some of the other meals are just the assemble and pack type!

Breakfast Ideas:

Breakfast is the most important meal of the day. If you don't have time to eat something before heading to work in the morning, it is crucial that you have food on hand to grab and go! Eating breakfast helps you wake up and be more alert throughout the day, and also decreases the chances of mindless snacking later on! Eating in the morning also regulates your hormones and helps your metabolism get up and moving! One of my favorite breakfast options are hardboiled eggs. These are so easy to prepare, and you can boil a large quantity at a time and keep them in the fridge (with the shell on) for 5-7 days! You can peel them the night before consumption, or spend 30 seconds peeling them in the morning. They are the perfect nutritious and protein-packed meal option. You can pair an egg with some fruit or even some sweet potatoes. I used my spiralizer to get those sweet potatoes spiraled, and just popped them in the oven on 400 degrees F for 40 minutes, flipping and mixing them around on the pan in between.

Another breakfast option is to make one of my many famous and healthy baked goods. I have a variety of recipes on this site ranging from gingerbread, pumpkin bread, carrot cake, brownies, and banana bread that are all healthy enough to eat for breakfast! I use protein powder and healthy ingredients to make these baked goods not only taste good, but also fill you up in the morning! Below is my banana oat bread! Check out the rest of the recipes to make as quick and delicious breakfast options!

Lunch Ideas:

Lunch is one of those meals that you definitely want to make you feel satisfied and full. I don't know about anyone else, but for me, the afternoon is one of the most dangerous times for me to snack! I have been making sure to have filling and satisfying lunches while at work so I don't have an energy crash and burn, or get those snack cravings in the afternoon! I made a spaghetti squash casserole last week (recipe is posted) which lasted for about 4 days! It tasted delicious! I paired it with veggies or a salad to make it a well-rounded and filling meal!

My zucchini stew recipe is also an easy one to make in bulk and pack for the week! My recipe below was made with grass-fed beef, zucchini, and a few other delicious flavors. This meal kept me going for hours and equipped me with great energy during the day! Check out the recipe to make some for the week!

Below is an assemble and pack meal option. I usually cook my own chicken but was short on time this weekend, so I grabbed the prepared Lemon Pepper Chicken from Trader Joe's, which is usually next to the prepared salads. All you do is slit some holes in the chicken container, stick it in the microwave for 3-5 minutes, and viola! This chicken is actually really delicious too, and I am very picky about my meat! I also bought the stir fry vegetable mix from Trader Joe's, which is just a ton of fresh, chopped vegetables! I sautéed these with some olive oil and garlic. Lastly, I used some microwaved, boiled, roasted, or however-you-want-to-cook-them sweet potatoes to add some healthy starch to my meal! I portioned it all in my nifty ziploc container, and this made the perfect lunch for work!

Snack ideas:

It's a good idea to pack some snacks with you, just in case you do get hit with hunger and don't want to give in to cake, donuts, or whatever else may be lying in the break room. I usually pack some vegetables or high-protein snacks to make sure these snacks will provide me with nutrients, not just empty calories. String cheese is a good option, but my favorite snack combination is carrots with nuts. I don't know why, but this combination tastes incredible! Don't knock it till you've tried it! In addition to how delicious it tastes, it also keeps you insanely full. I usually have some around 3 or 4 pm to make sure I am full and energetic for my long commute home, since I usually don't have dinner until about 7pm on most nights!

I hope this post helps spur some ideas for planning and packing your foods for your workday! If you carve out a few hours of your weekend and dedicate them to planning and prepping your meals, you will be sure to make healthier choices throughout the week, waste less food and money, and enjoy your meals 10 times more than you would if you were eating out every day! I hope you all have as much fun as I do while planning and prepping your meals for the week! Have a great night everyone! 

Zucchini Stew & My Last Day of "Freedom!"

Well, today was my last day of unemployment. Everyone keeps saying it's my last day of freedom, which I accept. I won't be able to spend hours at the gym anymore, cook long drawn-out meals for myself, read a book a day, or go see 10am movies for $7. But, I am beyond blessed to have gotten this job and am so excited to start my career as a Registered Dietitian! I woke up around 5:30 this morning and immediately got up to get a head start on my day. I had things that I had to get done today, such as cleaning my closet and organizing my clothes, so I didn't waste any time! As I've mentioned before, one of my goals this year is to read through the entire Bible in one year. I finished the book of Genesis today, so one book down and 65 to go! I especially love Genesis 50:20, when Joseph reconciles with his brothers that sold him into slavery and says, "As for you, you meant evil against me, but God meant it for good, to bring it about that many people should be kept alive, as they are today." (Genesis 50:20 ESV)

I love this verse because it basically sums up God's redemptive work in our lives. There is a lot of evil and hard situations in the world we live in, so we definitely need the grace of God to get us through the life He has given us on earth!! But what is meant for evil towards us, God can redeem and work out for our good! I've experienced this countless times in my own life. When things are going horribly or I have no idea why something is not working out, I remember that God means for things to turn out for good according to His plans and purposes! It fills me with peace and comfort, because even though I may have no idea what I am doing, God always knows, and His plans are way better than mine! Just check out the following verses!

"For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope." (Jeremiah 29:11 ESV)

"For my thoughts are not your thoughts, neither are your ways my ways, declares the Lord. For as the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts." (Isaiah 55:8, 9 ESV)

After my quiet time, I had a quick pre-workout meal before going to the gym. I had my favorite halloum cheese again melted in one of my grain-free tortillas! Check a few posts back for the link to the recipe I used by Against All Grain!

I still felt a little hungry after my cheese sandwich, and I didn't want to run low on fuel during my workout! So I had a few of our many macadamia nuts before heading out the door!

My workout was pretty good today! Which is great because I'm definitely going to have to tweak and adjust my workout schedule once I start my new job tomorrow!! This morning, I did 3 miles on the elliptical, and 12 miles on the bike (which is the equivalent of 4 miles for my 150 miles by valentines day challenge)! I'm at a total of 83/150 miles so far.

After my cardio, I did some deadlifts, the lat row machine, and the tricep machine! I'm excited because I've definitely been feeling stronger and needing to up my weight, which is a sign of progress! The minute I got home, before losing motivation, I also did my TIU Love your Booty routine for the Love Your Body challenge I am doing with Tone it Up!

After my workouts, I made some egg tacos and used my last two grain-free tortillas to wrap them up. I was so sad I was out of tortillas, but I'll definitely be making these again on a regular basis because I just loved them!!

It was almost 9:30 after my breakfast, but I was still not feeling motivated to clean my room. I decided to do the quick TIU Beach yoga routine instead before showering and attacking my closet.

The yoga routine is 20 minutes, challenging, and gave me the right balance of relaxation and motivation to get to my closet. But, after my shower, I skyped with one of my best friends that moved away a week ago, which was a definite necessity since I miss her like crazy! Then, I finally turned my attention to the clothes! It felt so nice weeding out things that I've had since high school but NEVER wear, and organizing all of my shoes and outfits. It also helped me see that I really DO have ample clothes for a business casual wardrobe, and will not be needing to go shopping for work clothes...drat! :)

After packaging up by clothes to give away, I looked at the time and it was almost 1pm! I reheated the remainder of my turkey chili and sliced up some cucumbers into little "chips" to dip into my hummus. I was STUFFED by the end of this meal! Something about the protein, fat, and veggie combination in that chili makes it a nutritional punch and fills you up, setting you up for an energetic afternoon instead of a slump! Check a few posts back to see my easy peasy turkey chili recipe!

After lunch, I decided to spend some time out of the house. I wanted to do something fun on my last day as a free woman, so I decided to head to my local Peet's coffee shop and enjoy some time outside while reading and sipping on my favorite Masala Chai tea! The weather has been beautiful here, so I wanted to enjoy every minute of it! And I was even able to wear my cute green shorts in January...and what could be better than that!??

I spent over 2 hours at Peet's reading, journaling, and doing some Bible study homework. The weather was absolutely gorgeous and I didn't want to tear myself away, but knew I had to get home. After cleaning up my room a little more, I got to cooking dinner with my Mama! My family makes an amazing zucchini stew that is usually served over rice, but since adopting a more grain-free diet, I've eaten it just by its lonesome without the rice, and have never looked back! I don't even miss the rice because the zucchini, beef, and tomato sauce give so much flavor to this dish that is still tastes delicious even on its own. It is the perfect bowl of comforting goodness, which is why I put it on the menu for tonight! I wanted to make a meal that was warm, nourishing, and would make enough for leftovers for me to take to work tomorrow. This meal was just that!

Zucchini Stew (makes 6 servings)

2 T olive oil

1 cup diced onions

1 lb ground beef (we used the grass fed 85/15 from Trader Joe's)

6 medium-sized zucchini

1 15 oz diced tomatoes

3 T tomato paste

1 t salt

1/2 t red pepper

1/2 t black pepper

1/2 t all spice

Start by heating up the olive oil in a large pot over medium heat. Add the onions and sauté until the onions are tender and translucent. Add the ground beef and chop it up into tiny pieces until it is cooked through.

While the beef is cooking, wash and slice up your zucchini into thin disks!

Once the meat is cooked all the way through, add the zucchini, diced tomatoes, tomato paste, and seasonings! Mix all the ingredients together, then leave the pot over medium heat for about 1 hour, stirring every 10-15 minutes. There should be enough liquid in the pot since zucchini release a lot of moisture, but if the mixture ever gets dry, add a bit of water to it!

Once the zucchini cooks through and gets mushy, the dish is done! It should resemble a stew-like consistency.

We thoroughly enjoyed this meal tonight; my parents added rice to theirs, but I enjoyed the stew as is! I hope you all get to try this dish this winter; it's perfect for cold and cozy nights! Not to mention it is gluten/grain free, paleo, and Whole 30 approved!

Well, my last evening as a free woman is coming to a close! Now I have to pack my lunch for tomorrow (that's going to take getting used to!) and run a few errands before bed! I need to find a purse that is cute, professional, but still big enough to hold my nalgene water bottle, notebook, and any other necessities I may need at work. It's definitely hard to find a purse with all of those qualities, but I am determined!! I hope you all have a wonderful night! The next time you hear from me, I will be a working girl! :)