Mixing and Matching! Weekly Food & Fitness Plan



Hello people!! I am back from a much needed weekend of no phone service and no electronics, out in the wilderness enjoying God's creation. My husband and I went camping with a few people from his work association this past weekend, and it was quite an adventure to say the least! It started pouring rain on Saturday and ruined our beach plans, but we did get some campfire time and braved the storm to enjoy a wonderful evening and Sunday morning! It was my first camping experience and while I enjoyed it, I have never been more thankful for my shower and bathroom than I was this morning! 

This week will be a busy one, but I am ready to take it full steam ahead! I really am excited to get back into my healthy eating routine after a chips and salsa and s'more filled weekend! I started the day off today with my Shakeology and planned an afternoon workout so that I could get to work earlier.



After work, I'm planning on heading to the gym for a run/walk interval workout on the treadmill. I am driving STRAIGHT to the gym, because I just know that the minute I walk into our apartment, I will be faced with piles of laundry and unpacking and my OCD tendencies would make me pick cleaning over exercise. I want to get my workout out of the way before stepping foot in our apartment! Even though life can get busy, I always make sure to get my workout in during the day (preferably in the morning), because I just know I am a better version of myself when I workout. 

This week, I am mixing and matching some workouts and changing up my routine. I restarted the 21 day fix last week, and I am still going to incorporate those workouts, but I am going to add a few runs, and some more beach body workouts from beach body on demand! I know I haven't talked about on demand much, but it's basically a Netflix streaming version for fitness programs. All of the P90x workouts are on there, plus Chalene Extreme, Insanity, and so much more! I have grossly underutilized this amazing feature of being a part of the Beach Body family, so I want to play around with it a bit this week and see how many different workouts I can try!  Let me know if you are interested in trying out their different programs! It's such a great tool to get variety into your workouts! 


Here is my plan for the week!

Monday: run/walk at the gym

Tuesday: 21 day fix total body cardio

Wednesday: Chalene Extreme workout

Thursday: 21 day fix lower body fix

Friday: P90x3 workout 

Saturday: Beach body Super Saturday event! WOOHOOOO I can't wait!

Sunday: 21 day fix dirty 30


I am so excited to try the new workouts this week and keep to my tried and true 21 day fix workouts as well. Keep up with me on my Instagram to see how these workouts go and what I think of them! @tveen.verano 

As far as meals go, I am going to keep them nice and simple this week. I am planning by food group this week to make sure I get all my food groups in, while keeping my meals as healthy and EASY as possible. Healthy eating doesn't have to be complicated, and for that, I am grateful!



Cilantro Thai Garlic Chicken (recipe on my blog)
Grass fed taco meat





Grilled asparagus


Frozen berries







Roasted potatoes



Fruits/veggies count in this group as well!  


Healthy fats:


Grass fed butter


Sunflower seeds

Olive oil



No-bake Shakeology energy balls! This is a recipe I am experimenting with...coming soon! 


I am really looking forward to making this week a healthy one! My goals are to stick to my daily workouts and shakeology, keep working on being the best coach possible for my clients, cleaning my house, and staying connected to Jesus every day! :) 

What are some of your goals? Comment below, I'd love to hear! :)

What is Clean Eating?


What is Clean Eating? As a dietitian, I often get asked this question. I realized that I really do have my own definition of clean eating that may not match most of the definitions out there. I thought it would be beneficial to me, as well as my readers, to talk about what clean eating means to me, and how I incorporate it into my healthy lifestyle. The following is a list of the 5 principles that comprise clean eating for me. Hopefully it helps some of you figure out what clean eating means to you and how you can clean up your diet to live a happier and healthy lifestyle!

1. Eating TONS of fruits and vegetables.

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And by tons, I mean at least 7-10 servings/day. These foods are nutritional powerhouses and are packed with vitamins, minerals, fiber, anti-cancer properties, and antioxidants. They are what should make up the most of our daily food intake. Adding variety to your fruits and vegetables helps you not get bored. These foods are also so versatile, with all the seasonings and toppings you can add. Vegetables can be used in salads, stir fry meals, casseroles, omelets...the possibilities are endless! You can eat fruit on its own or add it to salads, smoothies, or on top of oats. And with the internet resources available nowadays, you can ALWAYS find new recipes (on my blog or others!) in order to spice up your fruits and veggies and never get bored. So when you look down at your plate, at least half of it should be fruits and vegetables!  

2. Limiting processed and packaged carbohydrate and high fat foods.

This one is pretty obvious, but cakes, cookies, sweets, candy bars, and even some "energy" bars out there are not considered clean eating for me. It's best to do without these foods since there is really no nuritional benefit in them. I also limit my intake of breads and pastas because there are so many more nutrient dense foods we could eat...such as those lovely fruits and vegetables I just talked about! 

3. Having a balance of protein, carbs, and fats at every meal. When I look down at my plate, I always try to have some kind of protein, carb, and healthy fat. Protein can come from many sources, whether animal or plant based. What most people don't know is that fruits and vegetables count as carbohydrates too, and are the healthiest kind! For example, today my lunch was a veggie and quinoa stir fry. 


Protein: quinoa (it's a complete protein!)

Carb: quinoa and veggies 

Fat: all sautéed in olive oil 

You can do chicken, rice, and veggies. Or soups with beans and vegetables with some avocado on top. Get creative! 

4. Drink water throughout the day. I know we don't technically "eat" water, but staying hydrated greatly effects our health and eating habits. Many times, cravings that we get (especially afternoon craving) are our bodies way of telling us that we need hydration! Instead, we reach for a candy bar or some chips, or even Gatorade (which is mostly sugar and not the best choice) when our body actually wants plain, refreshing water. 

5. Make sure to get healthy fats into your diet! Not all fat is bad. Avocados, nuts, seeds, olive oil, coconut oil, and even egg yolks are all healthy fats that our body needs to function. Fats also helps keep us full and satisfied after our meals. Having about 1/4 cup servings of whole food fats (nuts, avocado) with a meal, or 1/2-1 tablespoon servings of oils with a meal, increases our fullness and is actually healthier for us! 

Lastly, remember that heathy and clean eating is about a lifestyle. Occasional splurges are a delicious part of our lives! But if our diet is 80-90% clean most of the time, the treats that come and go won't make much of a difference in our overall health. 

If you are interested in some one-on-one nutrition counseling to start eating clean and getting healthier, please do not hesitate to email me at TveenRD@gmail.com! I would love to encourage and support you on your healthy eating journey! 

Have a happy Friday everyone! 

PiYo 1 month results: More than you think!

Good morning everyone, and happy Friday! We made it through another week, praise the Lord! I am so excited for this coming weekend! Tomorrow is my bachelorette party so I get to spend the day with some of my favorite ladies! And today is exactly 30 days away from my wedding, AHHHH!!!! I can't wait, I am just so excited!! Today, I thought I'd share my 1 month PiYo results. As many of you know, I started PiYo a little over a month ago, and it has completely changed my life and the way I view my body and my capabilities. I am going to share a before and after (something I have never done!) but I'd like to focus on more than just the physical/weight differences that I have experienced.


The first picture was taken February 16th, my first day of PiYo. And the second picture was yesterday. I've lost 10 lbs and my smaller jeans zip up perfectly, but the biggest difference to me is that look on my face. The girl in the first picture was tired, run down, and felt like she couldn't move her body like she used to. You can just see it on her face. I was dealing with my knee injury and feeling slightly depressed that I wasn't able to run anymore. I felt lost when it came to workouts and didn't know what would be effective for me anymore.

The girl on the right is BEAMING with happiness. Look at that smile! I have seen such changes in my body, from my physical appearance to my abilities. I am able to do the moves in PiYo now and feel strong and beautiful while I do them. I've never experienced anything like that! I never thought yoga or pilates would be something I am so passionate about, but it's completely changed my body and my confidence in what my body can do. I just can't stop smiling.

Now, as a dietitian, I have to mention that nutrition is 80% of the equation when it comes to living a healthy lifestyle! I've really been eating healthier the past month and incorporating as many whole foods as possible. I've also been drinking shakeology every day for the past month, and it has completely changed my life as well! See my previous post "A Dietitian's Take on Shakeology" for a more detailed review. All I can say is I feel like I am having brownie batter every day, and I'm losing weight. Win-win in my book!



Lastly, I have been filling my belly with whole, nutritious foods. I am craving vegetables and big 'ol salads! Last night, I made a yummy tuna salad in a huge mixing bowl with arugula, kale, spinach, tomatoes, and bell peppers! It was DELICIOUS! The more whole foods you eat, the more on top of the world you feel. Having whole fruit, vegetables, proteins, healthy fats, and whole food carbs make a world of difference when it comes to your health, weight, and energy levels.



I'm so excited to see what this second month of PiYo will bring me. And I will end the program 3 days before my wedding...PERFECT! I will definitely post those results too. If any of you are interested in doing PiYo, please contact me at TveenRD@gmail.com! I would LOVE to be your coach and help you get the results you want. I can't keep this workout to myself and would love to see everyone experience the changes and confidence I have experienced in the last month. So don't hesitate! Email me and we can get started together!


Joyfully Clean FREE 5-day Healthy Eating Challenge! 

I am so excited to announce that I am hosting my very first clean eating challenge!!! This challenge will be five days long, starting on March 30th until April 3rd, and is totally free! You will receive meal plans, grocery lists, daily motivation, and a community of women to vent, talk, and share this journey with! 

Are you ready to take a hold of your health right NOW? There is never a better time than the present. The more you put off your goals, the less likely you are to achieve what you want to achieve. 

Let me coach you through these five days and help you prove to yourself that you CAN do this. Because really, you can! If you are interested in joining this FREE, 5 day healthy eating challenge, please comment on this post with your email address, or email me at TveenRD@gmail.com.

This really is my life passion, and I would love to journey with you and watch you reach your goals! Hope to hear from you! 

Made for More: January 26-31 Food & Fitness Plan!

Well. Here it is. The last week of January. I am in shock and can't believe how fast this year is already going! There is hardly any time to do the things that I want to do. I think being busy is one of the most stressful things for me. I like to have time to plan things out, and time to do everything I want to do. However, I'm pretty sure every second between now and June is accounted for on my calendar...oops! Which definitely means meal planning and scheduling my workouts is even more important in order for me to reach my health and fitness goals. This morning, I've had the following verse swimming around in my head: "For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline." 2 Timothy‬ ‭1‬:‭7‬

It came to my mind after I saw this saying on Pinterest this morning:


What we think about ourselves is usually how we act. If we see ourselves as weak and failures, we will most likely act that way. God says we have been given a spirit of power, love, and self control. I don't know about you, but those qualities definitely counter being afraid or feeling like you are destined for failure. We are not meant to be living in fear. We were made for more. We were made for victory. This is the concept that I will be focusing on this week in my own life. I want to claim the identity that God has given me this week. It's already in me, I just have to own it, claim it, and live it out! How do we do this? Through prayer (and lots of it), and really surrendering our hearts, thoughts, and goals to God.

I am such a goal oriented person. I love to make lists, reach for the stars, and check things off as I go. This week, I will continually surrender all of my goals and aspirations to God, because really, His hands are the safest place they could be!

Here are my goals for the week: 1. Finish my Bible study homework 2. Update my resume 3. Blog more 4. Run 2x this week 5. Break from baking (maybe I will write about this more in the future, maybe I won't haha we will see where God leads, but for now, I'm going to take a nice little break from all my scrumptious baked goods). 6. Do NOT go grocery shopping (I have so much food at home that I am determined to use up before spending more money!)

And considering all that food at home waiting for me, here is my meal plan for the week!

Pre workout meals: Hard boiled eggs Nuts Larabar Banana w/nut butter

Breakfasts: Scrambles Hard boiled eggs Meatballs w/veggies stir fry

Lunch/Dinner: Meatballs w/taters Stuffed zucchini by my Mama! Frozen meats such as: chicken, turkey burger, mahi mahi burger, etc (I have a ton!) Salads/veggies

I'm feeling good about my food options this week and am excited to save some money in the meantime!

Fitness plans:

My 10K is about 20 days away and I could not be more excited! My runs have not gone longer than 5 miles and I am planning on just doing one 6 mile run before race day. If you have read my previous posts, I have a history of knee and hip injuries from overuse. I am determined not to let that happen again! I am balancing my runs with the elliptical/walking, strength training, stretching, and plyometrics and I really feel that this balance is helping me stay injury-free! Here is my fitness plan for this week!

Monday: Back/biceps day Elliptical 4 miles

Tuesday: Run 4 miles

Wednesday: TIU kettlebell workout for leg day! Cardio mix 3 miles

Thursday: Run 5 miles

Friday: Chest day Cardio mix 4 miles

Saturday: Toning (arms) Run 3-4 miles

I am also doing the 100 miles by Valentine's Day with Tone it Up and am so excited about my progress! I am at 60/100 miles and have 40 to go! Hoping to make a big dent in that this week.

That's it for this post, folks. I really hope to be a bit more present on my blog and make time for it! Writing is such a stress release for me, and considering how busy life has been, writing definitely needs to make a come back to my life!

Have an awesome and joyful Monday everyone!

It's November! Weekly Food & Fitness Plan

IMG_3988.PNG Happy Monday and November everyone! This is without a doubt the most favorite time of the year for me. I love everything about Thanksgiving and Christmas. And I have already started listening to Christmas music...don't judge! :)

This week's food plan is going to be pretty simple. I had plans to do some shopping and cooking yesterday, but when I got home to do some inventory on what I had, I realized I had more than enough food to last me the week! My dad had done a bulk of our grocery shopping (thanks Baba!) and I came home to find a ton of fruits, veggies, eggs, tuna, chicken sausage, and nuts. Since those are pretty much staples for me, I decided to save my money, get creative, and just eat what I have! Here is my tentative food plan/options for each meal this week:

Pre workout meal: * Peanut butter energy balls (recipe coming soon!) *banana with nuts or nut butter * tortilla with PB

Breakfast: * veggie or sausage scrambles * mug cakes or protein waffles * emergency frozen waffles with PB * side of fruit! * healthy French toast (recipe coming soon!)

Lunch/Dinner: * turkey burgers (Trader Joe's has a great frozen burger I always keep in the freezer!) * tuna * grilled chicken (I keep a bag of frozen chicken in the freezer so this is always a great fall-back!) * salads * black bean salads with avocado * grilled tilapia (again frozen) with sweet potatoes * turkey wraps

Snacks: * carrots/veggies * string cheese * nuts * Larabars * seaweed snacks

See? More than enough food! I hope to have some time to get more creative in the kitchen and do some recipe development...but with a full time job, planning a wedding, and life in general, it's been more difficult lately! But that doesn't mean you just throw your healthy eating plan out the window. These foods are simple to put together and really easy for when you are in a bind and need quick and healthy food fast. Keeping some of the essentials I posted earlier always in stock in your home will make it even easier to make the healthy choice.

Fitness wise, I am hoping to get in a few runs along with the strength training routines from my trainer. Here's the plan:

Monday: Walk/run 20 mins Training session (chest, triceps, shoulders)

Tuesday: Run 3-4 miles

Wednesday: TIU kettle bell routine Elliptical 20 mins

Thursday: Logbook workout (legs) Run 3 miles

Friday: Logbook workout (back/biceps) Walk/run 20 mins

Saturday: Run 3-4 miles

Sunday: Random!

I'm a little worried because I've been fighting a bad head ache all weekend, plus woke up with a sore throat this morning! I really hope I am not getting sick, but will adjust my workouts accordingly if I do!

Other goals for the week include: * organize scrapbook pictures * start writing project plan * read/personal growth

Have you made a plan yet for your week? Planning is so important in ensuring a healthy and focused week! And what better day to do it than Monday?

New week! Meal & Fitness Plan: October 13-17

Good morning everyone! I am meal prepping at the moment, so I thought it would be fitting to do my meal and fitness plan post while I wait for my chicken and tilapia to cook! I had an awesome workout at the gym this morning, and now am rushing to prep my proteins for the week before heading to work! I know that if I don't, I will be scrambling all week to pack my meals and will be more likely to spend more money and eat less healthy choices! So, here we are, Monday morning, rushing and cooking! Here is my tentative plan for the week. I am going to write out meal options for each meal for this week instead of planning each day.  

Pre-workout options:

* nuts

* banana w/nuts or nut butter

* baked good (if I have time to bake this week...which I probably won't!)


Breakfast options:

*veggie scrambles with fruit

*sweet potatoes as a side

*hard boiled eggs

*leftover protein with vegetables


Lunch/Dinner options:

*boiled chicken salad

*tilapia with salad

*sweet potatoes as a side

*turkey burger

*tuna salad


Snack options:








Workout plan:

Monday: I had a session with my personal trainer this morning. We worked on chest and triceps and then I ran 3 miles. It felt amazing! Yesterday I took a rest day, which I think is why I had more energy this morning. It was hard for me to rest! But I made myself relax at home, sketch, and read. It's all about balance! (see previous post on October goals)

Tuesday: Run 4 miles, plank, push-ups

Wednesday: Log book workout from my trainer (legs), cardio (probably elliptical)

Thursday: Run 6 miles

Friday: Log book workout from my trainer (back/biceps), cardio (run or elliptical)


I'm focusing on saving money lately by just using the food up at home. I don't want to overthink my meals too much. So far so good! All my meats were frozen meats I found at home (except for the tuna...which is canned) and I figured these will get me through the week! Meals don't have to be fancy shmancy all the time. sometimes, simple is better (and cheaper!) This way, you don't have to over-think your options and can just make the healthy choice and move on!  So here is the plan, and I am hoping I stick to it! Keep an eye out tomorrow for a new spicy garlic green bean recipe! It was delicious and I can't wait to share it! :)

Food & Fitness Plan! October 6-10

IMG_3538.JPG Hello everyone! Happy first Monday of October! I am going to try and be better with my food and fitness weekly plan posts because it helps me stay on track, and hopefully helps and motivates someone out there to plan out the week too! I'll plan Monday-Friday, since most weekends are filled with last minute plans (which doesn't have to mean falling off the healthy train!) So here is my plan for the week!

Monday 10/6: Preworkout: HB egg/egg white Workout: Leg day with my trainer, incline walk for 20 mins (my legs were dead after my training session! Definitely will be feeling that tomorrow!) Breakfast: banana protein pancakes w/peanut butter Snack: quest bar Lunch: leftover BBQ chicken, carrots, hummus Snack: nuts Dinner: leftover BBQ chicken (Taking advantage of leftovers since I did not have much time to meal prep this weekend!)

Tuesday 10/7: Preworkout: hard boiled egg w/nuts Workout: run + the new TIU workout! Breakfast: banana protein mug cake Snack: carrots with dip (either hummus or guacamole...can't go wrong with either one!) Lunch: sausage and tater casserole, super easy! Snack: nuts Dinner: planning on a taco salad since I will have to eat it before or at bible study!

Wednesday 10/8: Preworkout: banana w/cashew butter Workout: chest and tricep workout from my trainer with some cardio! Breakfast: sausage and taters Snack: carrots with dip Lunch: taco salad Snack: nuts, fruit Dinner: turkey burger

Thursday 10/9: Preworkout: nuts Workout: run! Breakfast: veggie scramble Snack: carrots w/dip (can you sense a pattern here haha) Lunch: sausage w/taters Snack: larabar Workout: with my friend Hanna! We do circuits and cardio and always leave the gym sore and happy! Dinner: with Hanna :)

Friday 10/10: Preworkout: nuts Workout: back and biceps workout from my trainer with some cardio! Breakfast: sausage and taters Snack: carrots w/dip Lunch: taco salad Snack: nuts Dinner: probably out with my man!

The theme of this week's plan was: use up what I have and stop spending crazy amounts of money on food haha seriously though, the only things I am running low on at the moment are salad greens, which I am planning on stocking up on today! So I should be good to go for the rest of this week! I will probably sprinkle in some extra snacks, fruits, etc into the plan, but I am excited about all the food and workouts I have this week, which definitely increases my chances of sticking to the plan!!

I also want to get into the habit of practicing my planks and push ups before bed every night. I want a nighttime routine and I think these exercises will be great before I brush my teeth, take care of my face, have some quiet time etc before bed! We will see how it goes this week!

Let's have a great first week of October everyone!

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!

Weekend Recap and Meal Planning!

Hellooooo out there! I am fighting to keep my eyes open as I am recovering from my AMAZING weekend. Every bit of this tired feeling is worth it! :) We went to church family camp this weekend and it was SO much fun to fellowship with family and friends. The mountains were beautiful and being away for the weekend was exactly what I needed! God definitely spoke a word (as Beth Moore would say!) and I am again amazed at his awesomeness, love, and mercy on me. Here are a few pictures from the weekend! :) 20140719_143330


photo 1

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photo 4


It was a beautiful weekend that I will definitely never forget. But with every weekend...comes a Monday. And with a Monday, comes another work week. This week is going to be extra busy for me since I am going to be helping at VBS (Vacation Bible School) at church after work almost every night. What I have found is that the busier the week, the more careful I need to be about my meal plans. I don't want to be in a position where I have nothing to eat and am too short on time to make a healthy choice. SO! Even though I was pretty exhausted today, I went to the store and put together a plan for the week. Planning is key to a healthy lifestyle. Without planning, I feel like a chicken running around with no head. I don't know where that analogy came from, but I'll blame the sleepiness! Anyways, I thought I would share my plan so a) I would be held accountable and stick to it and b) I would remember it! I usually make a list of options for each meal, and switch them around depending on what I feel like and my assessment of leftovers! :)


Pre-workout options: 

- Hard boiled eggs with nuts

- Banana with nuts

- Larabars

- One of my healthy baked goods if I miraculously get a chance to bake this week!


Post workout breakfast options:

- Scrambles with veggies and/or sweet potato

- Hard boiled eggs

- Protein pancakes/waffles

- Taco meat with sweet potato


Lunch and Dinner options: I am going to have to eat a quick dinner before heading to church every evening, so I want to make sure to have extra food on hand!

- Leftover tri-tip

- Taco meat (I bought a pound of grass-fed beef from Trader Joe's today and it took about 10-15 minutes to prepare some taco meat! It was so quick and it is always so important to have emergency protein on hand!)

- Turkey burgers (I buy the frozen ones from Trader Joe's...they are so easy to whip up and extremely yummy!)

- Grilled chicken

- Spinach salads


Sides and snacks:

- Sweet potato (microwaving these has changed my lifeeee! So convenient!)

- Plantain chips

- Salads (obviously)

- Carrots w/hummus

- Larabars

- Nuts

- Fruits and veggies!


And that's my plan for the week! No gourmet cooking going on this week, but sometimes it is easier to just go back to your basics, plan some easy and healthy meals that are fool-proof, and attack that busy week like no other! Good luck with our Monday everyone!