Psalm 27

Psalm 27

A psalm of David.

1 The Lord is my light and my salvation— so why should I be afraid? The Lord is my fortress, protecting me from danger, so why should I tremble? 2 When evil people come to devour me, when my enemies and foes attack me, they will stumble and fall. 3 Though a mighty army surrounds me, my heart will not be afraid. Even if I am attacked, I will remain confident.

4 The one thing I ask of the Lord— the thing I seek most— is to live in the house of the Lord all the days of my life, delighting in the Lord’s perfections and meditating in his Temple. 5 For he will conceal me there when troubles come; he will hide me in his sanctuary. He will place me out of reach on a high rock. 6 Then I will hold my head high above my enemies who surround me. At his sanctuary I will offer sacrifices with shouts of joy, singing and praising the Lord with music.

7 Hear me as I pray, O Lord. Be merciful and answer me! 8 My heart has heard you say, “Come and talk with me.” And my heart responds, “Lord, I am coming.” 9 Do not turn your back on me. Do not reject your servant in anger. You have always been my helper. Don’t leave me now; don’t abandon me, O God of my salvation! 10 Even if my father and mother abandon me, the Lord will hold me close.

11 Teach me how to live, O Lord. Lead me along the right path, for my enemies are waiting for me. 12 Do not let me fall into their hands. For they accuse me of things I’ve never done; with every breath they threaten me with violence. 13 Yet I am confident I will see the Lord’s goodness while I am here in the land of the living.

14 Wait patiently for the Lord. Be brave and courageous. Yes, wait patiently for the Lord.

I have been reading this passage over and over for the past week. So many thoughts have been bouncing around in my head about it. Every time I read it, I gain new insight and understanding into what the psalmist (David) is trying to express. I love that about God's word, it is alive and active! Never gets boring and never stops being relevant. My fiancé mentioned this passage to me last week at a point where I was feeling pretty down about different things going on in life. Even though I have read this passage countless times growing up, it came alive to me this past week to a point where I could just not get enough. I began mediating on it and rereading different verses and began to see and understand more and more how God is always with us and how I should not live in fear. I thought I would try to write out my reflections on this passage in the hopes of organizing them in my mind, and maybe motivating some of you to read it as well! This passage was a great comfort to me, and I know it will be to anyone else who reads it as well!

The first part of the psalm immediately starts out by saying the Lord is our light and salvation. Light shows us the way to go, and the Lord does just that. He clarifies our way and decisions. All we need to do is go to Him and remain in His light. The verses go on to say that the Lord is our fortress and protects us, so why are we afraid? I am such an overthinker/worrier and am constantly afraid of some "what-if" that ends up not even happening. Don't get me wrong, there are a lot of things in life that are perfectly legitimate things to be afraid of. But with the Lord at our side, we can stand in confidence (v. 3). It may feel like we are at war and that we are surrounded by constant attack, worry, hopelessness, or any other negative association with this world. But God is at our side, and we can remain confident in Him!

I love how David expresses how much he desires and longs to be with God. I want that longing for God and only God. In verse 4, he says that the ONE thing he asks for and seeks is to live in the house of the Lord and delight in Him. The more we know God, the more we will delight in Him, and the more we will WANT to know Him. I've realized that the best way to know God is to ask God to open up my heart to His presence and goodness, immerse myself in His word, and stay in constant communication with Him.

One of the most profound parts of this psalm for me was verses 7-8, where David says that his heart has heard God's call, and his heart responds back to God saying "Lord, I am coming." I love this. I realized that David's close relationship to God (he was, after all, known as a man "after God's own heart") made it possible for him to hear the Lord's calling, and for his heart to respond to his God. Our hearts can be so distracted and full of many other things in this world that we can hardly hear the soft call of God to come to Him, spend time with Him, and rest in His presence. I want there to be CLARITY in my heart. I want nothing to stand in the way of God's communication and call to my heart, so that when I hear it, I can respond as David did: Lord, I am coming! To me, this means not spending time or energy on anything that will draw me away from God, and cause me to fall father away from Him and His love. This also means trusting in God, going to Him in times of trouble, and believing that He is who He says He is, and He will be there and comfort me always, just as verse 9 says about how God has always been David's helper.

David also asks God to "teach him how to live" (verse 11). I realized that so many times, I am unwilling to learn new things, especially if they mean a disturbance in my everyday routine and life. David had a teachable heart. He constantly wanted to learn from the Lord and be willing to grow. This has become my prayer, that the Lord would grow me and strengthen me, and teach me how to live for His glory and purpose, not my own. David ends this psalm by saying he is confident he will see God's goodness in the land of the living. He is confident that God is good, all the time. He wants to wait patiently for the Lord, because His timing is perfect (hey, it's a cliche because it's TRUE). I love that he uses the words "brave" and "courageous." He calls us to be those two things, which means it actually is possible to be brave, courageous, and not live in fear. This goes right back to how he starts his psalm about not living in fear and not being afraid, because God is with us. Only the Lord can enable us to be brave and courageous, because He is our light, and will lead us to His goodness.

Oh, how I love the Word of God! The more you dig into the Word, the more alive it becomes. I pray that this desire never dies in my life, and I also pray that all of you can experience the joy of relationship with the Lord as well!

A Day at the Zoo!

This week has been soooooo amazing! I had Monday, Tuesday, and Wednesday (today) off from work. These days off came at the perfect time because I have been really feeling like I just need some fun and relaxing time! I think we all need to learn to take breaks time and again, and I have definitely been enjoying my 3 day break! Yesterday, my fiancé and I decided to go to the LA Zoo! He took the day off so we could spend some time together. I love zoos and aquariums...I have no idea why, I just do!! I woke up extremely excited for the day! But first, I had breakfast, then went for a run! :)

I ran outside for the first time in a long time. It felt SO good to run outside in the fresh air! My legs are a bit sore today, but in a good way. I only did a 3-ish mile run, but still felt like I got a really good workout! We live in a slightly hilly area, so some parts of my run were definitely more challenging than others!

After my run I showered, got ready, and then we headed to the zoo! I was so excited, I felt like a little kid!

We walked around for a bit and saw these two lovebirds...

Then headed to lunch! We went to a little grill, where I ordered a Chicken Caesar salad!

I was pleasantly surprised by this salad. The chicken was freshly grilled, not the usual cold and chewy chicken they normally top salads with! It was so yummy and filling. After lunch, we walked around practically the entire zoo!

Giraffs and elephants!

We didn't realize how hilly this zoo was! We got more tired than we thought we would, and we had take a "let's-sit-on-a-bench" break!

I was so amused by this sign below...

The poor diabetic monkeys!!! :( I'm glad they have this sign so people can be a little more careful about what they just throw into the animal cages...which is so sad. But it also made me think about us as humans. We don't have signs hanging around our necks saying "I have sugar problems, don't offer me dessert!" We have to make our own conscious decisions...which is great because God gave us the ability to have discernment and make good and healthful choices! Not to say that it isn't hard...because it is! But at least we know that we have the ability to chose something healthy vs. something not healthy, and nothing is forced upon us! :)

After the zoo, we relaxed a bit and then headed to the mall for a nice dinner. We went to Cheesecake Factory. I love their Skinnylicious menu! I got the Skinnylicious burger, lettuce wrapped, with sweet potato fries...so yum!

It was such a fun day yesterday!!! Today is my last day of vacation before I head back to work tomorrow. I am already thinking about how hard it will be to go back after such a nice and restful week...but I'm not going to think about that and instead, I will focus on making today another fun-filled day!!

Have a great Wednesday everyone!

Workouts and Eats!

I thought I'd write a quick little post about my week and recap my workouts and yummy eats. It's been such a solid week this week with workouts and meal planning...I'm pretty happy about it! As I mentioned a few posts back, I started working with a personal training in the beginning of May. I meet with him once a week, and workout from a log book twice a week. Having the routine and motivation has helped so much, since I usually hop on a cardio machine for an hour and call it a day. Now, I do toning/circuit workouts 3 times a week, with steady cardio the other 3 days.

I'm a very early riser (5am anyone??) but I still make sure to eat something before I workout. I've found that when I have higher protein/fat foods as my pre workout snack, I have more sustained energy during my workout. This week my pre workout foods have consisted of nuts, hard boiled eggs, or pairing a small banana with a  few nuts.

I usually make my own trail mix because I despiseeeeee dried fruit (yuck!) so this week's nut mix is a combination of cashews, almonds, and macadamia nuts...yum!

My workouts have lasted between 45 minutes to 1 hour. I do 20025 minutes of circuits and then a 30 minute interval run after my workout. On my alternating days, I do the elliptical for about an hour. I found this awesome hill setting on our machines which I am loving!

I've been making sure to have good protein and healthy carbs after my workouts. This morning, I worked on my back and biceps, did a 30 minute run, then came home and reheated the last slice of my frittata with some white sweet potatoes! I posted the frittata recipe a few days ago if anyone is interested!

Last night, we went out to Cheesecake Factory. I got the Skinnylicious (such a funny name) salmon. I had some dental work done yesterday morning which made chewing rather difficult, but the salmon was so soft and flakey, so it was the perfect meal! And look how pretty it is too!

This week has just reminded me how important it is to fuel yourself in order to get the most out of your workouts. If I don't fuel properly, I feel sluggish and exhausted and don't perform as well in the gym. I've found what works for me through trial and error! I recommend figuring out how to get the most bang for your time at the gym and making sure to fuel properly with good nutrition! Nutrition is so key in a healthy lifestyle! Anyways, I am off to work! Happy Friday and YAY for the weekend!!!

"Make Good Choices" Monday

Wow! This day flew by for me. I had a training at our main office today which was SO good, it felt like a half day! We blinked and it was 5:30 already...I'm not complaining! Today was a great day as well because my mission of planning and making more balanced meals was a success! I may have slightlyyyyy deviated from my original plan I posted yesterday, but I still made good choices, ensuring my meals were balanced, healthy, and kept me fueled all day long! Here is a rundown of how my day went: I had my personal training session at 6am this morning, so I had one of my gluten free pumpkin protein squares before hitting the gym!

The workout was definitely a killer, but felt so good! We worked on chest and triceps, with a 25 minute interval run to top it off. As my post workout meal, I has some eggies with kale and a small banana. Gotta get that balance of protein and carbs! :)

I made sure to pack a filling day's worth of food for work today so I would not get hungry and tired again during my training. We learn so many new and valuable tools at our all-day trainings, so I wanted to be alert and awake to absorb all the information! I packed a peach for a snack, then had chicken, sweet potatoes, and an apple for lunch. Nuts were my afternoon snack before we got off!

Dinner was one of my favorites, Chipotle! I love their barbacoa and made sure to load up my bowl with lots of fajita vegetables, salsas, lettuce, and a few dollops of guacamole!

I felt like today was definitely a success! My meals were well thought out, contained adequate amounts of proteins, fats, and carbs, and kept me focused and energetic throughout the day. I also made sure to pack my lunch tonight for tomorrow so it is all set! That way I don't have an excuse for a lazy lunch if I am feeling rushed in the morning. Having your lunch packed the night before ensures that you will a) make good choices the next day and b) won't get stuck in a food emergency the next morning if you run out of time to pack a lunch! It's a win-win! :)

And on that note, this girl is definitely ready for bed!! Have an awesome evening everyone!

Confessions of a Dietitian

I have a confession to make. I have been uncharacteristically lazy with my food this past week. Don't get me wrong, I've still been making my nice healthy meals. But I have had NO motivation to pack BALANCED meals. They have been severely lacking in protein (and since I started a new training program, this is vital!), and I have just been in an overall slump with my creativity. There is no excuse, except for the fact that work has been stressing me out physically, mentally, and emotionally lately. It's my fifth month of my first real, full time job, and the exhaustion is finally kicking in. Just a few weeks until my couple days off yay! Anyways, because of my lack of planning and balance, I have been finding myself to be starving within an hour of finishing my meals. And since I have been needing something fast and, well, lazy, I've been eating 2-3 servings of nuts per day! Since they've been replacing my protein foods, the nuts have not effected my weight at all. But, there have been some tummy aches and discomfort, and I'll leave it at that! :) With that said, I definitely want to start this week off right so I thought what better place to make a plan than my lovely little blog here. Writing always helps me clear my thoughts and organize my mind. So here is how I am planning my meals this week!

I decided to organize my meal choices by protein, carbohydrate, and fat in order to make sure I get a serving of each at every meal.

Protein choices - eggs (hard boiled, scrambled, omelets) - protein pancakes and waffles - Greek yogurt - rotisserie chicken - tuna - taco meat - quest bars - leftovers from my Mama :)

Carbohydrate choices: - oats - sweet potatoes...I just got some HUGE white flesh Japanese sweet taters from sprouts, so excited to bake them up! - high fiber wraps (my favorites are la tortilla factory and flat out breads) - brown rice - quinoa - VEGETABLES AND FRUIT! (My favorites!)

Healthy fat choices: - avocado - olive oil - nuts and seeds - nut butters - hummus

These choices give enough variety to have a different choice every day without feeling repetitive or boring. And I love each food on this list! It's so important to not force feed yourself foods that you don't like just because they are "healthy." Find what works for you and do it!

Meal Prep schedule:

Sunday: -rotisserie chicken -bake sweet potatoes -boil eggs

Monday 5/19: Pre-workout: pumpkin protein bread + hard boiled egg Breakfast: veggie scramble w/avocado, fruit Lunch: rotisserie chicken, sweet potatoes, veggies Snacks: nuts or quest bar Dinner: toss up!

Tuesday 5/20: Pre-workout: pumpkin protein bread Breakfast: oats + hard boiled egg Lunch: tuna wrap, Greek yogurt, veggies Snacks: nuts or quest bar Dinner: toss up!

Wednesday 5/21: Pre-workout: pumpkin protein bread (I just love my baked goods!) Breakfast: veggie scramble w/sweet potatoes Lunch: Rotisserie chicken, salad, fruit Snacks: nuts or quest bar Dinner: toss up!

*the reason why I don't plan dinner is because I live with my parents (and love it!) so every night we usually all eat together, either cooking at home or going out. Either way, healthy decisions will be made!

I've only planned till Wednesday for now, but will continue to plan based on what I have left over and what I can make into balanced meals. I'm feeling pretttttty good about this plan! I'm hoping this will help tame my hunger and rev up my energy levels throughout the day!

Update on my new training plan:

My new training plan began the first week of May. I've begun working with a personal trainer to give me more guidance and motivation on strength training! It's been going really well! I usually strength train 3x a week with an interval run (yay!) for about 20 minutes after the session, and do about 45 mins-1 hour cardio on my off days. I think this new regimen, along with my complete lack of balanced meals last week, led to my constant feeling of hunger and fatigue! I'm really hoping to have more energy this week and eat for my goals!! I'm excited for my new workout plan and my meal plan for the week! I'll let you all know how it goes, gotta keep myself accountable! :)

Anyways, I am off to get ready for the gym, then church! I hope you all have a wonderful Sunday! :)

Confidence and Goal Setting

Motivation is a mysterious thing. I'm pretty sure we have all had moments of being hyper-motivated as well as downright lazy. We start out a day, week, or month, with plan and goals we want to achieve. However, sometimes we don't quite make the cut. I think it is very important to assess your goals and confidence in your abilities to achieve these goals. Planning is key, but where some people miss out is the confidence aspect, or what we in the nutrition/behavioral science field call "self-efficacy." Self-efficacy is the belief that you are actually capable of achieving what you set out to achieve. How can we increase self-efficacy and, in turn, increase our motivation and chances of achieving our goals? Well, read my rambles below to find out what I think!

"What you get by achieving your goals is as important as what you become by achieving them." -Thoreau

I've always been a big goal setter/planner. Ever since I was in elementary school, I would make lists, plans, and schedules as to how I was to attack the day, whether my goal was to reach a certain page in the book I was reading or reaching milestones in a 20-page research paper. I would put myself on a study schedule and would follow it to the letter. However, when I would fail at a goal, it would really lower my confidence in my ability to achieve other goals. It would be like a domino effect. There is a saying I heard once that has stuck with me: "one good decision leads to another." Well, this is true about bad decisions as well! The more bad decisions we make, the less confidence we have in our ability to make good decisions, and the harder it becomes to make these good decisions. What is really hard though, is when you really DO want the goal that you set out to begin with, but you seem to be on a conveyer belt, staring at your destination getting smaller and smaller as you move backwards and father away. I've been there, as I'm sure you all have too!

Self-efficacy is a concept taught to be key to achieving your goals, whether your goals are in health, nutrition, or any other aspect of your life. As a Christian, I have comfort in the fact that my confidence is from the Lord. My ability to achieve my goals is because "I can do all things through Christ who gives me strength." (Phil. 4:13). What a relief and joy that is! But what God has also impressed upon my heart is to think about why I want to achieve the goals that I have. We may want to lose weight, be a certain size, get a certain job, or save a certain amount of money. But we won't successfully achieve any of those things without the WHY behind it. I believe the WHY of your goal is the first step towards self-efficacy, or God-efficacy as I would like to call it. That is definitely something I just made up, but I think I'll stick to it! God-efficacy is the belief that GOD will help me and strengthen me to achieve my goals. The WHY for these goals must be centered on how these goals will draw me closer to God and make me more able to do the work He has called me to do.

Back to the Thoreau quote, I believe that the journey to achieving our goals must draw us into a closer relationship with God and pull us into His love and purpose for our lives. For example, if our goal is to get a higher paying job, we must evaluate why we want this job. If it is just because of the higher pay, that is not necessarily a bad thing, but how will we use this bigger blessing? Will we spend it on material possessions, or use it to help the people around us who need it? Or, if our goal is weight loss and health, will we flaunt our new body and become vain and cocky when achieving this goal? Or will we use this weight loss and health journey as a lesson in self-control and reliance on God, allowing Him to help us make healthier choices that will make us more energetic and effective in our relationships, families, and church communities? It's definitely something to think about...

I encourage you all to think about and evaluate your goals. Once we focus on the WHY behind our goals and realize that the journey is just as important as achieving the goal, we are more likely to find success in all that we attempt to achieve. The journey is part of the process, and finding our strength in God and His perfect efficacy is a way to surrender our goals and desires to Him and allow Him to work in us to achieve whatever we do unto His glory!

Healthy Priorities

I am currently writing this with no voice. I mean that...NO VOICE. Nada...I can barely whisper. It's been an interesting past few days to say the least, and past few weeks for me as well. There has been so much going on for me, physically, emotionally, and spiritually. It's been a lot to process, but I am loving the many things God has been teaching and showing me through this journey here on earth! This past weekend, I got very very sick. I basically came down with a fever on Valentine's day (so so sad!) and was in bed with a  cold/flu for most of the weekend. Then, when I finally started feeling better yesterday, a horrid cough came over me and my voice decided to go on a little vacation and leave me behind. So here I am, voiceless, hacking a lung, and kind of frustrated that I can't talk. I'm hoping that some tea, rest, and silence will get this out of my system! I haven't been able to work out since Friday which is KIND OF irritating me, but I know I have to stick it out and rest up for this sickness to leave and hopefully never come back.

A number of weeks ago, I wrote a post entitled "Labeling Life," which is a very honest look at how our brains deal with the "diet labels" we put on ourselves. Ever since writing that post, I feel like God has been doing SUCH a work in my heart in regards to what I eat and why I eat the way that I do. I have felt such freedom in choosing foods that are healthy and work for me, even if they don't fit into a particular "diet philosophy" or mold. I've also come to realize that I can agree with a certain diet mentality, but not have to follow it 100% of the time. As one of my very close friends Michelle over at www.littlekarim.com says at the end of each of her posts, "what works for me, works for me." I think this is SO true! 

Let me back up a bit. There are SO many diet books out there, right? I mean just go to any bookstore (or Amazon) and you will be overwhelmed at the amount of nutrition literature there is available to the general public. Which can tend to be confusing! There are books ranging from vegan, paleo, vegetarian, low-carb, high fat, and so on, and each of them have great attributes. However, following any one of those diets religiously, for the sake of following a set of rules, is not the healthiest thing to do for your body or mind. Your body needs a variety of foods, and so does your brain for that matter. Food is here to fuel us, but also to bring us enjoyment. When we over restrict foods, our brains tend to want those foods so much more.

When I first started my journey with gluten-free and paleo eating, I was seeking a diet philosophy that I could get sold on, 100%. I wanted a clear cut set of rules that could guide me and dictate my food choices. I wanted justification for why I ate the way that I ate. However, throughout this whole journey, which has been almost 2 years now, I've realized that diet is not about following rules, labels, or philosophies. It is about finding what works for you. Which is why I have decided to not follow any one diet mentality, making this a "Labeling Life part 2" type of post I guess! :)

As a dietitian, people think that I have it all together in regards to my food ideas and philosophies. However, I am here to tell you that I do NOT have it together. In fact, it's even harder for us dietitians sometimes! We have all this knowledge bouncing around in our heads: contradictory research, objective and subjective findings, and personal experience that all get confused in our brains. It is hard not to be conscious of the foods you are eating when you know so much about them. It is almost as if you "know too much," which can be overwhelming! I've realized that life has to be SO much more than just minimalistic views on food. Fruit is not just sugar. Grains are not just fiber. Protein is not just fat. Food is beautiful and made up of so many intricate components. There are good sides and bad sides to each food group. There are healthy proteins, and not so healthy proteins, healthy grains, not so healthy grains, healthy fats, and not so healthy fats, etc etc. We can choose the healthy foods we want to eat instead of restricting almost every food group while trying to have the "purest" and "cleanest" diet ever. This is just not possible...and life is about so much more! One verse that God keeps bringing to my mind is Romans 14:17, which states:

"For the kingdom of God is not a matter of eating and drinking, but of righteousness, peace and joy in the Holy Spirit."

I want to be healthy for the Lord. I want to glorify Him and honor the body He has given me. I want to be healthy so I can be effective to do the SO MUCH MORE that God has in store for me! I want to eat nutritious foods, but I want to be filled with righteousness, peace, and joy in the LORD, not in the rules that I follow. Being healthy should never be the end result, because our bodies are so temporary. We should strive to be healthy to glorify God, to learn the art of self-discipline in this very overindulgent world we live in, and be well equipped, energetic, and healthy to bear much fruit for the Lord.

I am so excited for this freedom in health that God has been showing me, and I know I still have so much to learn. We should make healthy choices to glorify God, not to follow some set of rules or ideology that start taking a life of their own, turning into over-restriction! I hope this post resonates with some of you out there, and I hope that my honesty and openness helps you reflect on why you have your health goals and where your priorities are in regards to why you want to be healthy! Having goals and making plans and health-conscious food choices are important, but let us never lose sight of what matters in life and WHY we want to be healthy!

Redefining the Snack!

I love snacking and have always been a snacker! When I was younger, I would look forward to my afternoon snacks, which would usually consist of goldfish crackers while watching "Little House on the Prarie." (Loved that show!) Throughout the recent years, I have found that my nostalgic love of snacking still rings strong and true. I would much rather snack throughout the day than have 3 square meals a day. But, since most snack foods tend to be processed, high in salt and sugar, and not the healthiest of options, snacking has gotten a bad reputation. The action of snacking also stimulates us to eat more by triggering that mindless "put food in mouth, repeat, repeat, repeat" action, which makes it easy to ignore our satiety signals (aka your brain screaming "I am full so stop feeding me!!!") Makes you almost feel like a crazy cooke monster, huh??

I read an interesting article this week entitled "Half of eating occasions are snacks." Here is the link below!

http://www.foodnavigator-usa.com/Markets/The-end-of-the-meal-as-we-know-it-Half-of-eating-occasions-now-snacks-says-Hartman

A new report by the Hartman group states that more and more people are eating on the go, snacking, and replacing traditional meals with more snack foods. The authors stated that people are eating "on a whim" and "according to cravings," making them more likely to go through the drive thru, stop at a grocery store, or pick up a yummy baked good from the local bakery on their way home from work, school, or any function. The report also stated that half the time, people eat alone, which means that smaller portions are even more necessary. The report states that these snacks have become replaced meals, and some people are even starting to snack at home when they are too tired to make a full course, nutritionally balanced meal.

My opinion:

I am a healthy eater, but also love to snack. I completely understand the need to eat something on your way home, or the feeling of being too exhausted to cook a full meal after a long day at work. But, there are some healthy ways to prevent a snack attack that leads to an all day eating fest! Planning and prepping your meals and snacks are the key to establishing healthy meal and snacking patterns, leading to a happier and healthier life! Check a few posts back if you need some meal planning ideas, and keep reading for some snacking tips!

Since I get off work at 5:45pm, have a 45-50 minute commute home, I know that I will get hungry on my drive. I always make sure to either pack a quest bar or some nuts for my drive home.

The combination of nuts with either veggies or fruit is also very satisfying and filling!

In my experience, the key to being a healthy snacker is to PLAN your snacks. Most people plan meals, but simply leave the snacks up the chance. This usually leads to overeating snack foods such as chips, popcorn, candy, etc. The reason why these foods are SO easy to overeat is that they are full of sugar and very devoid of nutrition, which leads to these foods having addictive qualities. Think about it, have you ever eaten 4 plates of steak or grilled chicken? Your body just screams NO and physically doesn't let you because of all the nutrition and protein in these foods. But, have you ever polished off 4 baskets of chips and salsa without even thinking about it?? Be honest, because even I can answer that question with a  resounding YES! As delicious as some of these snack foods are, they have no internal mechanisms that make us say STOP EATING. Most snack foods do not contain adequate protein to keep us full and do what snacks are intended to do: keep us full enough till our next meal. Which is why, I recommend, redefining the snack!

1.) MINI-MEALS: A snack should really be more of a mini-meal. Think of your snack as a protein, veggies, and some healthy fats. If you have a hard-boiled egg, carrots, and a 1/4 cup of hummus, nuts, or guacamole, I guarantee that you will feel satisfied and full, without feeling the need to have a second, third, or fourth portion of this "snack" or mini-meal. Another idea is 2 oz grilled chicken, some snap peas or mini bell peppers, and a string cheese. This meal would fill you up without stuffing you up, and will keep your energy levels steady for a few hours instead of leaving you hungry and wanting more.

2.) QUICK STOP PROTEIN: When it comes to stopping on the way home for a snack, most people turn to Starbucks, fast food joints, or ice cream parlors. However, in the same amount of time it takes for you to pull into one of these food establishments, it would take the same amount of time to stop at a nearby grocery store with a prepared foods section and pick up a rotisserie chicken. Chicken has good protein, is a fast snack option that you can leave in your fridge at work, and can even be taken home to your family for a quick dinner. Just whip up a salad or some steamed veggies (keep a few bags of frozen veggies on hand for emergencies such as these!) and you've got yourself a nice protein+veggies meal! You can even boil cook up some sweet potatoes or some brown rice as a carbohydrate side as well.

The more our world changes and gets busier, the more our daily habits change as well. As this article has shown, the "traditional" meal is taking a back seat to snacking and eating on the go. Even though we all have busy schedules, don't let health and nutrition take a back seat as well! Use some of these tips, or create your own protein, veggie, and healthy fat meals that will help you stay full and resist the need for salty or sugary snacks. By packing each meal with as many nutrient-dense foods as possible, you will leave your body and brain satisfied and going strong throughout the day, preventing the overeating and mindless snacking that so often occurs when you let yourself go hungry! So go ahead, redefine your snacks, and see how much better your moods, energy, and overall health will be!

Article Review: Picking Your Battles with Meat

The article I am writing about today discusses the dangers of processed meats.  Processed meats are usually a staple in most people's diets, whether the person is careless about his or her health, or an extremely health conscious individual. Every now and then, we all need a little convenience in our lives! However, this article does a great job of clearly outlining the different dangers associated with a high consumption of processed meats, while making the public aware of some healthier alternatives. This article is entitled "Processing of meats and cardiovascular risk: time to focus on preservatives." Here is the citation before I forget!

Micha, Renata, et al. "Processing of meats and cardiovascular risk: time to focus on preservatives." BMC medicine 11.1 (2013): 136.

The purpose of this article was to explain why deli meats have been associated with adverse health effects, as well as to provide ways to enjoy meats in healthy and less harmful ways. The article begins by expressing how the consumption of red meat has been considered to be a major risk factor for cardiovascular disease because of saturated fat and cholesterol. However, recent findings suggest that the saturated fat and cholesterol of red meat do not provide sufficient evidence to prove a causative effect between red meat and cardiovascular disease. The authors state that a more rounded view must be taken on this topic.

The authors proceed to summarize various studies that have proven that unprocessed red meat does not have a significant association with cardiovascular risk. The consumption of unprocessed poultry (chicken, turkey) was slightly associated with a lower risk of cardiovascular disease. Another study reviewed in this article, conducted in 2010, found that unprocessed red meat and coronary heart disease had no significant association; however, there was a significant association between processed meat intake and coronary heart disease. The most notable differences between processed and unprocessed meats are sodium and nitrates. These preservatives are added to most deli meats and are thought to be the cause of these adverse associations between processed meats and cardiovascular disease. The authors conclude that these "low-fat" deli meats should not be advertised as "healthy" and that dietary recommendations should not just be "fat-based" but overall "nutrient" based, promoting fruits, vegetables, nuts, whole grains, and fish, while recommending the avoidance of processed meats and other high-sodium and refined foods.

My opinion:

Okay, so basically, preservatives are bad, fresh meats are good, class dismissed. But, I feel that there is a very important concept to note and always remember when dealing with these scientific discoveries. Associations do not necessarily mean causation. What I mean by this is that one factor can be associated with another. For example, an association is that people who have a lighter in their pockets have a high association with smoking. But, the fact that these people have lighters in their pockets is not the only reason why they are smoking; it is not the cause of them smoking. The cause is most likely because of addiction, habits, etc, and not just because they happen to have a lighter in their pocket. The authors in this study note that some of the studies they reviewed did not adjust for certain "outside forces" that may have impacted their participants. Many people who eat a high amount of processed meats have higher rates of smoking, drinking, having inactive lifestyles, and have poor eating habits in general. These outside forces, or "confounding factors" can impact the findings of these studies and make the outcomes somewhat fuzzy and unclear. We don't know if the adverse effects are just from the processed meat consumption, lack of exercise, lack of whole foods, or because these people happen to smoke and drink. That is why it is always important to read scientific studies with a watchful eye.

Now, while I firmly believe that these preservatives and additives are harmful and should be avoided, I understand that real life happens. Sometimes, in our healthy eating journeys, we have to make allowances for certain convenience items. In a perfect world, we would all have time to cook our meats from fresh, grass fed, antibiotic free sources, bake our own breads from the wheat we have grown ourselves, and eat fresh (not frozen) fruits and vegetables all day long. Unfortunately, our world is not perfect, and sometimes even the most health-conscious individuals must take the easy route to get nutritious foods in our diets without having to start from square one. For me, this is where deli meats come in. When I need a quick protein source but know I won't have time to cook some meat, I usually grab a case of deli turkey from Trader Joe's. Thankfully, they have a nitrate free option, which makes me feel a little less guilty about my once in a while protein choices!! But, I also understand that these choices are not always available, and that is okay. If you can avoid these types of foods most of the time, the rare instances where you may have high sodium, nitrate-filled meats won't cause as many problems as having them consistently every day for weeks or months at a time. My recommendation would be to always try to cook fresh meat, poultry, and fish, but not fear the occasional need for some convenience "healthy" food options. If you are going to eat processed meat, I recommend getting a nitrate-free and low-sodium version whenever possible. 

I hope this article was educational and interesting for you all! Have a wonderful Thursday evening!

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!