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! 

Labeling Life

I have always been a perfectionist. It's been that way for as long as I can remember. If I do something, I have to do it 100%, or not do it at all. I always have set high standards for myself and, when I inevitably don't meet some of those standards, guilt, frustration, and an all together "I let myself down" mentality tends to take over. Growing up, my perfectionism revealed itself in my schoolwork. If I came home with a 96%, I would focus on the 4% I got wrong verses the 96% I got right. No one taught me this, I just wanted to always do well all of the time. As I've grown into an adult, I have realized that my need to be spotless comes out in many other aspects. Studying to be a registered dietitian set me up to have a plethora of knowledge on many confusing things. Caffeine, good or bad? Red meat, cancer bomb or good source of iron? Oatmeal, empty carbohydrate or heart disease fighting fiber? These findings always swished around in my brain and caused many confusing moments when ordering food, cooking food, or just plain deciding what to buy at the store for a particular day.

About 18 months ago, as my stomach problems became more evident and severe (see previous posts for more info!), I experienced much relief from cutting out gluten from my diet. I was so excited about the benefits of my gluten-free diet that I decided to take it one step further and go Paleo for a while. I recently just wrote a post on the Paleo diet, and firmly believe in what it stands for and its food recommendations. I love that it is not carb or fat phobic, lets you have your sweet potatoes, and advocates including those healthy fats that so many people fear! I did a Whole30 about a year ago and, by doing so, feel as if I "healed" myself with whole, nutritious, nutrient dense foods.

When I did the reintroduction part of the Whole30, where you slowly reintroduce grains, dairy, legumes, etc to your diet to see how you react, I found that gluten, and at times grains still gave me problems. However, cheese suddenly had zero adverse effects on me. I have always been allergic to full fat milk, but cheese did not bother me. I also love hummus and have never experienced a bad reaction to legumes either (even though I'm not particularly a fan of beans, I just love hummus and peanuts). I also began taking probiotics per my doctor's recommendation, which also seemed to immensely calm down my symptoms.

However, this put me in a dilemma. Was I still Paleo? Primal? Could I still support the Paleo diet, as well as the Whole30 and what it stands for, while still enjoying cheese and legume products? Did I have to pick a team? What would I call myself?

The more I thought about it, the more confused I got. And then I realized that this was crazy!! As all these thoughts were bouncing around in my already perfection-seeking brain, I started to see why the messages the public is getting can be so confusing. Which unfortunately leads to people just getting sick of thinking, throwing in the towel, and going to the nearest drive-thru for relief.

After much reflection, and some great talks with amazing friends (Michelle at www.littlekarim.com being one of them, check her out!), I am here to tell you that life doesn't have to be labeled. A healthy lifestyle is just that, a LIFEstyle. Day in, day out, the choices you make effect your health, both physically and psychologically. I don't have to pick a team, choose a group, or be 100% of something, 100% of the time. I just have to just be me, Tveen, a healthy eater who enjoys good, wholesome, nutritious food.

What works for me is this: eating good, nutritious, satisfying foods. I try to stay away from gluten because too much of it makes me feel icky. I eat cheese because it tastes amazing and fills me up. I eat hummus because it is one of the best dips out there. I eat vegetables because they are beautiful and colorful and are so good for us that we should probably be shoving the other refined carbohydrate and processed foods out of our plates to make room for these beauties.

I eat fruit because it is nature's candy and I love sweets. I eat carrots with my guacamole because I love guacamole, but could easily consume (in 30 minutes flat) my body weight in corn chips, and still be hungry by the end of my meal. I eat fat because my body needs fat, my brain thrives on fat, and it fills me up and tastes amazing. I eat food. And that's that.

I can love Paleo, but I can also love non-Paleo foods. I can firmly believe in the philosophy behind the Whole 30, but not be "on a Whole 30" for the next 30 years of my life. I can put meals together that sometimes turn out to be paleo, sometimes have some cheese sprinkled on top, or sometimes have some hummus, rice, or one of my Grandma's once a year, famous, gluten-filled, Easter cookies. The point is, it's life, it will go on, food is food, and it is here to fuel us and get us through our REAL LIFE.

There is freedom in the fact that we don't have to label our lives. We don't have to fit perfectly in a group. Or be perfect at all. A healthy life is one that is a process to achieve, but an amazing place to be. It's a place of freedom, of enjoying optimal health, and of finding foods that work for you.

The best feeling for me is to sit down to a meal and know that what I am putting in my body will fuel me, give me good nutrition, and make me feel on to of the world afterwards! I don't have to know, or care, if a food is 100% of this or that lifestyle. So I guess that labels me as "Tveen." And that is the healthiest and happiest place to be.

Article Review: Paleo, Heart Disease, and Diabetes

Today was my first day of my new (and first) job! As I mentioned a few posts back, I am now a Nutritionist-RD at WIC, a supplemental nutrition program for parents and children to receive food and good nutrition counseling! I am beyond excited and was pretty much acting like it was Christmas morning all day long! So, in honor of my first day, I have decided to dissect a rather scientific article I read on our cruise! :) I've talked about the Paleo diet before, but will do a brief overview again before getting into the article I read. This diet may be surprising to some who have not heard about it, but be patient, do some extra research if you are interested, and learn something new! :) The Paleo diet is one that focuses on foods that our ancestors ate before modern agriculture. This includes animal proteins (meat, chicken, fish, lamb, eggs, etc), vegetables, fruits, and healthy fat sources such as coconut, nuts, avocado, and olive oil. NO dairy, legumes, grains, soy, seed oils, or artificial sweeteners allowed. Foods like corn, oats, rice, peas, and quinoa are all considered grains, so those are omitted as well (and if you look at the nutrition composition of these foods, they are mostly carbohydrate and act as starches in your body, so they are omitted with good reason).

I am a fan of the Paleo diet (while I still do love my cheeses...just can't seem to give them up)! I did my first Whole 30 (a very strict Paleo diet for 30 days) last March-April, and it was a good experience for me and my health. However, I did suffer from the usual restriction-overconsumption syndrome that usually follows a strict diet, and proceeded to crave and include gluten in every single thing I ate for a few months. But this experience also reminded me that my reactions to gluten are not too desirable, as I was sick and experiencing symptoms I didn't feel when abstaining from gluten. After a few break ups and reunions with the G-word, we finally broke up on the cruise about a month ago. While I am still having dairy, I am otherwise following a gluten-free and mostly grain-free diet. I feel so much healthier in every aspect of the word. I now have rare, if any tummy issues, am finally sleeping through the night (something I haven't been able to do well since I was an infant), feeling more mentally alert and energetic, and enjoying clearer skin! I am also eating more plants and fruits than I ever have before in my entire life...including when I was vegetarian! I am loading my plate with dark green leafy vegetables, broccoli, carrots, kale, sweet potatoes, ANY vegetables I can find. I firmly believe that this is the key to a successful and healthy Paleo lifestyle; focusing on the whole, real, and nutritious vegetables, fruits, and healthy proteins and fats you can eat!

However, keep in mind that you don't have to stay away from these foods 100% of the time. Many Paleo enthusiasts follow an 80/20 lifestyle, keeping to the Paleo diet 80% of the time and allowing the occasional non-Paleo foods 20% of the time. Just figure out what works for you, makes you happy and healthy, and go with that!

The article I read is entitled "Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study." Citation is below! :)

Jönsson, T., Granfeldt, Y., Ahrén, B., Branell, U. C., Pålsson, G., Hansson, A., ... & Lindeberg, S. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol, 8(35), 1-14.

The goal of this research group was to determine the effects of a paleolithic diet and a typical diabetic diet as "generally recommended" on risk factors for cardiovascular (or heart) disease. The study was done on patients with type 2 diabetes who were not on insulin. The different biomarkers that were measured were HA1C (hemoglobin A1C), which is basically an average of your blood sugars for the past 3 months, blood pressure, HDL cholesterol, and triglycerides. Body measurements were kept track of as well, such as weight, BMI, and waist circumference.

Participants were placed in two, random groups and were told that they were both going to receive a "healthy diet." Each group received guidelines for either the typical diabetic diet (whole grain carbohydrates, legumes, fruits, vegetables, and high fiber foods, with a decrease in fat), or the Paleo diet (defined as I did above).  The majority of the diabetic diet came from carbohydrates, while the majority of the Paleo diet came from proteins and fats, as well as carbohydrates from fruit and vegetable sources. After following their originally assigned diet for 3 months, the group switched diets and followed the alternate diet for the next 3 months.

The findings of this study may surprise some people! Results showed that the Paleo diet significantly resulted in lower HA1C, blood pressure, triglycerides, and waist circumference, and higher HDL (good cholesterol), compared to the typical, recommended diabetic diet. The Paleo diet was also naturally lower in calories, even though no guidance was given to the participants on the amount of food they should be eating. They were just told what kinds of foods they should be eating (quality) and were allowed to regulate themselves. The Paleo diet also increased insulin sensitivity, which means that the insulin was able to work more efficiently in the body, clear the blood sugars effectively, and prevent high blood sugar levels.

What got me the most excited about this study is that the HDL (protective) cholesterol and triglyceride values both improved! HDL increased while triglycerides decreased, which is a markedly improved cardiac outcome. This is huge because many opponents to the Paleo diet claim that the diet is too high in proteins and fats (both from animal sources and nuts/oils). However, this demonstrates that eating these foods does not necessarily cause us to build up cholesterol and triglycerides in our bodies. From my own personal experience, since adopting a mostly Paleo lifestyle, my cholesterol has dropped from 185-113! And I was eating at least 2 whole eggs a day, as well as meats.

Additionally, the study found that the Paleo diet led to decreases in waist circumference, proving that the Paleo diet is not going to pose a health risk on those choosing to follow this eating plan. Cardiovascular markers significantly improved, decreasing people's risk of developing heart disease. Participant's waists actually got smaller, and who doesn't want that? The fact that the diet was also self-regulated and those on Paleo naturally ate less also shows that the Paleo diet, with its combination of protein, vegetables, fruits, and healthy fats, is more filling than the typical recommended diabetic diet. I think all of these findings provide ample evidence that adopting a Paleo diet may be a beneficial decision for many people. It isn't just about the quantity of foods we are eating, which I will get into more in one of my upcoming book review posts. The quality of our food matters, and when we are eating high quality, whole, unprocessed foods, our bodies will thank us and start functioning the way they were intended to function!

I hope this post provided some information on the Paleo diet and the possible benefits of following this lifestyle. There is a plethora of information on this internet of ours to help guide you. Again, the best way to find out what lifestyle works for you is to try it and see! It is important to follow a plan that is beneficial, but is also doable and realistic for you. I am also planning on writing a few book review posts in the next few weeks highlighting some books that also support the idea of eating wholesome unprocessed foods for better health!

Have a great night everyone! This girl's gotta pack her lunch for work tomorrow! :)

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! :)

New job!!! Lemon-mint salad dressing, and Daily Manna!!

Hello everyone! Whoa look at that, two posts in a row! I am so excited today to announce that I finally got a job!!!

I have been in the interview process for a job at WIC (a program for women, infants, and children that provides supplemental food and nutrition education) for a few months now. Since first learning about WIC 6 years ago, I have been wanting to work there! How amazing is it that you get to empower and support women and kids to get the right nutrition and have access to healthy foods?! I am beyond blessed that this job came to me and I have been thanking God non-stop for this amazing opportunity! I officially start training this Thursday, January 16th (ahhh 1 day left!) and I just cannot wait!

My day was quite a busy one! Even though I still feel like I haven't done much. I have been wondering if I will miss the life of unemployment, but I think I am way too excited about this job to ever look back! Dear Home, it's been nice, but I am SO ready to get out there!

I woke up around 5:30am this morning and did some quiet time. Some people are amazed at how I wake up so early, but let me tell you, it's taken years of practicing how to sleep. I'm serious! From the time I was a child, I was a chronic insomniac and was never able to sleep. I would be up all night, tossing, turning, reading, walking around my room, or just staring blankly at the ceiling praying that morning would somehow come sooner...just this once. About a year and a half ago, when I began to cut out gluten and some other inflammatory grains, I noticed such a huge difference in my sleep! I was able to fall asleep faster and stay asleep longer (I sound like a commercial). I also learned that I MUST pay attention to my body's cues. If I get sleepy at 9pm, I have to take advantage of that window of opportunity, and actually sleep at 9pm! If I fight my sleepiness, I end up staying awake all night long. So now, if I am sleepy at 9pm, I sleep at 9pm! I try to listen to my body, not only when I eat and when I workout, but also for rest and relaxation. I know that the only way I will be able to be the best version of me is when I am healthy, active, and rested!

So anyways, after my quiet time, I had 2 of my paleo tortillas from yesterday with a bit of almond butter smeared on top. These tortillas are absolutely amazing and are from the Against All Grain website if you want to check it out! I included the link in my post yesterday! :)

I had an okay workout today. I was feeling really low energy for some reason, so I didn't push myself speed or resistance-wise. I still did about 30 minutes on the elliptical and 25 minutes on the bike, but I definitely didn't try to challenge myself. I broke a sweat and burned some calories while still going easy on myself, which is what I needed! I also did some shoulder and bicep work, along with the chest press machine and the lat pulldown machine.

I got home and felt so exhausted, and was starving! I decided to not only have my usual veggie omelet, but also have yet another paleo tortilla (I'm telling you, I love these things!) with some of my favorite Middle Eastern cheese melted inside!

Halloum cheese has been my all time favorite cheese every since I was born. I blame this cheese for the reason why I can't stand cheddar, monterey jack, or any other typical American cheeses. This cheese is just THAT good. It's made from sheep's milk, it's pretty high in fat, and I really don't care one bit! :) I melted two sticks of it in my tortilla this morning, it was delicious, and I enjoyed every bite of it!

After breakfast, I finished up a great book I have been reading called "Lazarus Awakening" by Joanna Weaver about really enjoying your personal relationship with God, believing that God loves you, and living as an ALIVE person in His love and promises. It was such an incredible study, with questions and journal reflections at the back of the book! I highly recommend it for anyone looking for a bible study/devotional book!

Around 10:45am, I headed out to an appointment I had, which was about a 40-minute drive away. The appointment also lasted a while, so I didn't get to have my lunch until about 1:30pm! Boy am I glad I had a filling breakfast! I reheated some of my yummy turkey chili (recipe is in yesterday's post!) and had some veggies with hummus as a side!

I started reading an article on green tea after lunch, but about halfway through I decided to get up and do the new Tone it Up Love Your Arms and Abs routine! I had crazy amounts of energy after lunch, which is ironic considering I was exhausted this morning, and atypical of the usual afternoon slump that people suffer from. So I wanted to take advantage of my energy and do the workout two times through, but my sore muscles were not having it. My arms and back were still sore from my workout a few days ago, so I just did the routine once. I absolutely LOVED it though, and will definitely be doing it again!

The afternoon was busy with some errands: picking up my car from the dealer's and going grocery shopping! My mom and I made fish and salad tonight, with some leftover roasted potatoes from her dinner last night! It was so cute because I walked into the kitchen and my mom was busy portioning her almonds in little containers for work! How cute is that?! She is definitely the mother of a dietitian...in some respects haha :)

We usually get the pre seasoned Cajun salmon from Trader Joe's on fish night! This salmon is so delicious, has good ingredients (nothing funky!) and is so easy to make! We just popped it on the stove top in some foil for about 25-30 minutes while we chopped up our salad, and dinner was served!

Everyone asks us about our homemade lemon-mint salad dressing. Honestly, I have no idea how to explain this recipe, because it's definitely one of those "eye-balled" recipes the women in my family have been making for generations. But, for a standard sized salad mixing bowl (about 8-10 inches in diameter) filled with lettuce and veggies, we use approximately these measurements of the following ingredients!

Lemon-mint dressing:

2 T lemon juice

2 T olive oil

1/4 t salt

1/4 t red pepper

1/4 t crushed mint

1 clove garlic, crushed (OR use 1/4 t garlic salt for both the garlic and salt)

Pour the ingredients straight onto the salad, toss, and enjoy! This dressing is light, healthy, and tastes great with pretty much any salad combination!

After dinner we had Bible study, and then headed back home! Now for some Downton Abbey before bed...unless I get sleepy, in which case it's bed for me! I hope you all have a wonderful night!

Macadamia Catastrophe, Turkey Chili, and Daily Manna! 1/13

Happy Monday everyone! I hope you all had excellent, healthy, and happy weekends. Today is an exciting day because I get to share TWO recipes with you! The first one is a funky new recipe that came out of a baking mishap! I had a silly baking experience last night and I have entitled this incident, (and this recipe), the macadamia catastrophe. It all started a few days ago when my friend Kelli, over at http://hungryhobby.net (you guys should all follow her blog, it is fantastic!) sent me a Macadamia Nut Banana Cookie recipe (http://immaeatthat.com/2014/01/10/macadamia-nut-banana-cookies/) because of my obvious obsession with this combination since getting back from Hawaii. I had all the ingredients I needed to try it out last night, except for the oats, which I decided to substitute with my protein powder instead. Obviously, I did not end up with cookies, but something more like a cake/muffin batter. I decided to roll with it, added an egg and some greek yogurt, and ended up with a macadamia nut banana flatbread cake square thing! They are flat, cakey, and crunchy but taste DELICIOUS! So I thought I might as well just share my version of the recipe!

Makes 16 squares, one 8x8 glass baking dish

3/4 cup macadamia nuts, unsalted

2 scoops vanilla protein powder

1 banana

1/3 cup non-fat plain greek yogurt

1 T coconut oil

1 egg

1/4 cup low sugar maple syrup

1 t cinnamon

1 t vanilla extract

Preheat your oven to 350 degrees. First things first, place the macadamia nuts in the food processor and chop them up until they are coarse.

Mash the banana and add that to the bowl as well. Then add all the other ingredients, and it will form a batter. Spray your 8x8 dish and pour the batter into the dish. Bake in the oven for 25 minutes, or until a toothpick comes out clean.

Considering this recipe was a disaster in the making, I think that by adding a few of the tweaks, it turned into a great breakfast gluten-free bread option! I enjoyed two of these as my pre workout snack this morning, and they were delicious! I'm so glad I didn't just dump the batter out and tried to work with it because it turned out to be a yummy, crunchy flatbread!

Anyways, on to the rest of my day...

As I mentioned, I woke up, did my quiet time, and ate 2 of my macadamia catastrophe squares before my workout! ;)

My workout consisted of 30 minutes on the elliptical and 25 minutes on the bike, totaling 6 miles towards my 150 miles by V-day challenge. So far, I am at 70 miles! Woo! I'm feeling great even though I am not being able to run. Don't get me wrong, I really really miss running! But I think the variety of the elliptical and bike, plus all the strength training I've been doing, has been really enjoyable! I have been seeing results in my strength and am absolutely loving the benefits of weight training!

After my cardio, I worked on my triceps and shoulders, then did the leg press and inner and outer thigh machines. I stretched, and then headed to whole foods to grab some coconut flour! I was determined to try the paleo tortilla recipe by Danielle Walker at Against All Grain (www.againstallgrain.com) and that was the only ingredient I was missing.

I HIGHLY recommend this crepe/tortilla recipe if you are looking for a gluten and grain-free tortilla that is paleo friendly! They were so easy to make and so delicious. The recipe is in the Against All Grain cookbook, as well as on her website! Check it out! http://www.againstallgrain.com/2013/01/26/crepes-grainfree-paleo/

I decided to make my post-workout omelet into egg tacos, so I stuffed three of these tortillas with some egg whites, kale, peppers, and pico de gallo! Delicious!

I also loved that you can hold these tortillas and they don't fall apart! Which is such a plus when you are eating a gluten and grain-free product.

After my meal, I read my book for a bit, then headed to my physical therapy appointment. It's only my second appointment and they basically just did some leg exercises with me. Which is good, since all of those exercises are at the gym and I could do them on my own time as well!

When I got back home, I had crazy energy, and decided to do my TIU workout for the day before lunch! I am doing the Love Your Body challenge at www.toneitup.com and today's workout was the Love Your Total Body 2! I love these workouts because they range from 15-20 minutes while targeting each muscle group in your body! Check it out if you want to try it (it is under the workout schedule for Monday!)

http://toneitup.com/2014/01/love-your-body-with-your-weekly-schedule/

After my second workout of the day, I was finally ready for lunch! I got some ground turkey yesterday at the grocery store and wanted to make a turkey chili that could last me a few days! I threw a bunch of things into the pot and simmered the chili for about 30-40 minutes, while enjoying a quick salad as an appetizer.

Here is the ingredients list and the method for my easy peasy turkey chili! (makes about 3 servings)

8-10 oz ground turkey meat

1.5 T olive oil, separated into 1 T and 1/2 T

1/2 t cajun seasoning

1-14oz can of diced tomatoes (fire roasted and low sodium is better!)

1 cup low sodium chicken broth

1/4 cup chopped sweet bell pepper

1/2 cup kale

1/2 t cumin

1/2 t garlic salt

Start out by heating 1 T of olive oil in a pot, then adding your turkey meat. Grind up your turkey meat with a flat edged wooden spoon until it is in itty-bitty pieces. Add the cajun seasoning while it is cooking, and cook the meat until its browned. In a separate skillet, heat up a 1/2 T of olive oil and add the kale and the chopped sweet bell pepper. Sauté these until they are tender.

Once the turkey meat is cooked through, add the kale and peppers, the can of crushed tomatoes, the chicken broth, and the cumin and garlic salt. Bring the mixture to a boil, then set the heat on low and let the chili simmer for 30-40 minutes.

Then, bowl it up and enjoy! The easiest chili I've made yet. If you are into beans, you can obviously add some black or kidney beans to this chili as well!

After lunch, I decided to finally attack my desk. My desk has been in desperate need of cleaning and reorganizing. I emptied out all of my drawers and organized all my books. I am a huge organization nerd, so it felt so good to have everything cleaned out and cleared away!

The rest of the day was pretty relaxing. I sipped on some green tea while reading, got my nails done, got my phone fixed, and had a yummy dinner! Unfortunately, my phone getting fixed prevented me from taking anymore pictures the rest of the night. So dinner will remain a mystery! :) Just kidding, we went to a yummy restaurant by my house called Pita Jungle. I had a Greek salad with a garlicky-lemon dressing, which was so light and delicious. I also added some of my mom's chicken that fell out of her wrap to my salad. They stuff those wraps with SO much chicken that she ends up not eating half of it, so I definitely took advantage of her scraps!

Well, that is all for today! I am feeling so exhausted at the moment and can't wait for bed! I hope you all had a great start to the week!

Good night! :)

How to Have a Healthy Vacation!

With just 2 days left until our 2-week Hawaiian cruise, I thought I would write this post today before getting knee deep in packing and laundry! I wanted to share my experiences with having a healthy vacation. Here are some of my tips, as well as how I plan on having a healthy vacation this time around as well! 1.) Workout every day. Yes, EVERY DAY! Usually, the hotels we go to or the cruise ships we vacation on have complementary gyms. And these gyms are really nice! On my last two cruises, I made sure to workout every morning. I did a mixture of cardio and weights which lasted about 45 minutes-1 hour. These gyms also usually having personal TVs so you can watch your favorite shows or movies! Getting this workout in early in the day ensures that it will actually happen before the business of your vacation day begins! Invite your family and friends to workout with you as well so you don't feel like you are missing out on spending time with them! Making this a family affair will also keep you accountable to go and get the workout done! :)

2.) Try to eat fruits and veggies at every meal, preferably in place of starches! I have been on my fair share of cruises, and let me tell you, cruises=indulgence to the max! Everywhere you turn, there is food. And not just normal food...highly palatable, sugar-laden, delicious food! I've realized that a way I can make healthier choices is to swap out my starchy option for a fresh fruit or vegetable side. For example, I remember on the last cruise we went on, they had a curry chicken dish on the buffet line with white rice and curry veggies for lunch. I chose the chicken and an extra large side of the veggies, and skipped on the rice. This way, I could enjoy this delicious curry dish without wasting calories on empty, nutrient-poor foods such as white rice. Another easy way to do this is to get a burger, no bun, and top it on a salad! The burger meat tastes just as delicious...trust me! Or get roasted sweet potatoes or a side salad to complement your meal, instead of a pasta or bread side. The possibilities are endless! Get creative, and try to choose a variety of proteins, fruits, and vegetables throughout the day! :)

3.)  Avoid midnight buffets, late night snacking, and every-day desserts. This one applies mostly to cruises, but could also apply to any vacation! Whether you eat dinner late on a vacation, or enjoy the midnight buffet nightly on a cruise, this is one area where I have to be strict! There is really no reason to eat after a delicious, usually 3-course dinner on vacation. This might occasionally happen, but definitely should not be a nightly habit. This type of eating usually happens late at night when you have already had enough calories and delicious food for the day. What I have done in the past, and plan on doing now, is that if I am hungry after dinner, I plan on getting some pineapple slices or a piece of fruit or nuts as a night snack. These choices are much better options compared to a heavy dessert or even a plate of food that turns into a second dinner! Now, of course there is some wiggle room...if you have had a light eating day and see something you absolutely must have at the midnight buffet, I recommend splitting it with a family member or friend, or using the 3-bite rule: 3 bites, and you're done...and please don't use a ladle for this! ;)

4.) WALK EVERYWHERE! Seriously, this is one thing that could possibly make or break your vacation. Staying active will ensure that you are moving and burning calories throughout the day, which will make the occasional treat harmless and guilt-free! Stairs are always a much better option than the elevator. Go sight-seeing on foot, walk all over your cruise ship, or just go exploring! Making your vacation an active one will help you be able to afford those occasional treats that are bound to come your way!

5.) HAVE FUN! Lastly, have fun!! It's vacation, and you should enjoy it! But, food is not the only way to enjoy a vacation. I'm not saying don't enjoy your vacation meals...you can pick these foods in moderation as long as you are making other, nutrient-dense choices throughout the day (and not eating huge portions)...but also try to find other ways to have fun!!! Bond with your family, relax by the pool and read, go on walks, look into some non-food related activities to do on your cruise ship, and just try to relax and enjoy your time. Being happy and stress-free will actually decrease your chances of having a food free-for-all, and setting back your healthy eating plans significantly. It is okay to enjoy, and even indulge (remember the 3-bite rule!) but overall, try to stay as active as possible, choose healthy, colorful foods, and ENJOY!

Well, those are my tips for now! I will also write a "post-vacation" post to share my experiences on this vacation! This is the longest cruise I have ever been on, and I am excited to explore Hawaii and spend time with my parents! I hope you all have a wonderful Christmas and New Year! See you in 2014! :)

Article Review: Nuts about nuts!

It’s time for my second article review post! I have realized this past week just how big of a nerd I am. Since we are going on our 2-week cruise to Hawaii in just 3 short days, I have been downloading a ton of reading material onto my iPad. This reading material consists of journal articles, clinical trials, and meta-analysis studies all pertaining to nutrition. In addition to this, I also had the idea of writing mini-essays on the cruise about the articles I read, what I am learning, and what new things I obtain from reading these articles. I am giving myself homework while on VACATION!!! Either a.) I am a complete nerd, or b.) I definitely have gone into the right field since I am genuinely excited about learning new things every day! I think it is a little bit of both a and b! Today’s article will focus on nuts and their health benefits! The article I chose is entitled: “Prospective study of nut consumption, long-term weight change, and obesity risk in women.” Here is the citation, because I am a good little student!

Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Prospective study of nut consumption, long-term weight change, and obesity risk in women. The American journal of clinical nutrition, 89(6), 1913-1919.

Nuts have been included in both dietary recommendations and dietary restrictions throughout the years. Because of their high fat content, nuts have been banished from many a weight-loss program. However, the benefits of nuts have been coming to light, which is making many people turn to nuts as snacks, toppings for salads, and even to bake with (almond flour, cashew flour, etc.). The authors of this article focused on measuring the association between long-term nut consumption and changes in weight in women. The women chosen for this study were ages 20-45 years, and had no cardiovascular disease, diabetes, or cancer. Nut consumption was measured over a period of 8 years, since authors were looking at long-term nut consumption.

The researchers measured these women’s nut consumption by using a food-frequency questionnaire (or FFQ), which measures how often you eat certain foods over a period of time. Nut butters, as well as tree nuts, and peanuts (which are botanically legumes, but share nutritional properties with nuts) were included in this questionnaire. Data on changes in body weight in these women were also collected over the years.

Results showed that over the course of the 8-year study, average weight gain was about 5 +/- 7 kg among the participants of the study (or 11 +/- 15 lbs). The women who consumed more nuts were older, had a higher average caloric intake, and were more physically active than those who did not consume nuts at all. However, interestingly enough, these women who consumed more nuts were actually leaner and gained weight at a slower rate compared to those who rarely consumed nuts. The researchers found no association between high nut consumption and increased rate of weight gain throughout the years, which means eating more nuts does not equal gaining more weight. The average daily consumption of the women who experienced the benefits of eating nuts was about 1-2 oz/day, which is the equivalent of about 1/4-1/2 cup of nuts. However, a key point the authors emphasized is that the women that consumed more nuts had a healthier and more active lifestyle overall. They also stated that the replacement of other foods is key. If we are to increase our nut consumption, the calories from the nuts must take the place of other foods that we are eating. The authors concluded that regular nut consumption could be a vital component in an overall healthy lifestyle.

Personal reflections:

I really enjoyed reading this article because I found that it greatly supported my experience with snacking and nuts. In my high school and early college years, I was a very big “100-calorie pack” snacker. I loved crackers, Oreos, gold fish, and other kinds of highly refined and processed carbohydrate snacks. However, the fact that they were in 100-calorie packs made me feel better about my choices because these snacks controlled my portions. What I did not like about these snacks was that they made me feel hungry about an hour later! After starting more of my nutrition classes and learning more about the feeling of fullness fats provide and the health benefits of nuts, I started consuming more nuts on a regular basis. I felt fuller for a longer period of time, had more energy, and even experienced other benefits such as stronger hair and nails. About a year ago, I started eating less grains and more healthy fats, incorporating nuts into my diet every day, as well as other healthy fats such as olive oil and avocados. However, I also replaced these foods with my usual crackers, popcorn, breads, and pastas. I have found that even though my caloric intake is slightly higher now while eating a higher fat diet (1g of fat provides 9 calories vs. 1g of protein and carbohydrates, which only provides 4 calories), I have found myself to be more satisfied with my meals, feel fuller for a longer period of time, and lose weight in a much easier, less deprived manner.

Now don’t get me wrong, I do not eat low carb, I just have a lower grain consumption than I used to have. I still have bananas, sweet potatoes, and rice because we need carbohydrates for fuel, and they taste amazing! I am just not as scared of higher-fat food choices anymore. I realize that my body needs these foods as much as it needs carbohydrates and protein. I am also a “happier” person when I include these fats into my diet! I have more energy and am in a better mood than when I am feeling weak, lightheaded, and hungry! Overall, I have realized that incorporating high fat foods into my diet, and replacing my usual refined carbohydrate food choices with these healthy fats has had a tremendously positive impact on my health! I have lost weight, have more energy, and don’t have a fear of getting hungry an hour after eating!

However, I do believe that portion size is an important factor to consider here. 1-2 oz of nuts a day (or 1/4-1/2 cup of nuts) is the proper portion for this food, providing 200-400 calories. This is a hefty number to just add on to your typical diet already, which is why the replacement factor is key to having success with this type of lifestyle! Instead of having a sandwich with two slices of bread, how about ditching the bread, making the meal into a salad or a lettuce-wrapped sandwich, and then adding ½ an avocado or a small handful of nuts to your meal? These small choices will help us incorporate more healthy fats into our diet, while losing weight and having more energy. In conclusion, I firmly agree with the findings of this article and believe we need to include more nuts, as well as other healthy fats (olive oils, avocados, etc.) into our daily diets!

Workout Revelations and an Easy Lunch Idea!

Happy Thursday everyone! I can't believe it is almost the weekend, and almost mid-December! This month is flying by. I leave for a 2-week Hawaiian cruise with my parents in exactly 8 days and am getting more and more excited as the days go by! I'm planning on writing next week about how to have a healthy vacation (yes, even a healthy cruise!) and what my plans are during the vacation! I have been successful on 2 cruises in the past and actually came home having lost weight! So believe me, it IS possible! Today started out like any typical day. I had hoped to sleep in but woke up at exactly 5:55am and could not get back to sleep. But I did some early morning quiet time with Jesus, which I love, so it was worth it! I got ready for the gym and had my 2 carrot cake squares (check previous posts for the recipe!) while Pinteresting. Check out the cute pin I found a couple days ago! I want all of those disney workout shirts!!!!

After having my pre workout meal, I headed to the gym for a double Elliptical and Bike workout, with some toning exercises. I have been having a workout revelation lately. As many of you know, I am a runner, but about 2 months ago my hip and knee starting giving me problems. The hip pain has resolved, as it was most probably an overuse injury. But pain in both my knees continued until I finally saw an orthopedic surgeon at the end of last month who believes I have many different "runners knee" type symptoms, as well as cartilage breakdown and possible meniscus tears in both knees. She told me to hold off on running for a couple months, and I am planning on starting physical therapy at the beginning of January! In the meantime, the list of approved exercises she gave me was very short: elliptical, stationary bike, toning workouts for my quads, hamstrings, and calves, with no squats or lunges (or bending in general) allowed! These limitations have caused me to become extra creative in and outside of the gym! I used to believe running was the best form of cardio, not to mention I absolutely loved running in general. But, I realized this week that, even though it has taken a while, I am actually enjoying my current workout regimen! I usually split up my cardio time between the elliptical and bike, and then either do some machines for toning at the gym, or come home and do a "body blasting workout" (BBW) of my own creation. My BBW is similar to my arm blasting workout (check a few posts back) but I have incorporated some leg movements to work my lower body in the most low-impact way possible. I'll try to post more about what this workout entails, but for now let's just say that I have definitely been feeling the burn! Between deadlifts, leg lifts/raises, and donkey kicks on the ground, not a day has gone by without my lower body being just as sore as my upper body! I've been absolutely loving all the toning work I've been doing. I've also realized that my time on the elliptical has been serving as a warm up for my new-found cardio love...the BIKE! I sweat like no other on that machine and always play around with the resistance to challenge my body. Wearing my heart rate monitor has also shown me that my heart rate on the bike is just the same, or sometimes even higher, than my heart rate would be when I would run. This shows that I am still getting a great cardio workout without any impact on my joints. Anyways! Long story short, or maybe it was still long :)...I am thoroughly enjoying my workout routine, even though I am anxious to get to the physical therapist in January and hopefully get back into running soon, while still incorporating the exercises I have been currently doing.

After my workout, I headed to Trader Joe's to get a few things. I was already hungry before my workout (should have had that 3rd carrot cake square!) but didn't want to get too full before working out. I picked up a few essentials for us at the store, then headed home to make my egg white, chicken sausage, kale, and pepper scramble. I had zero patience while cooking my breakfast and had a banana while I waited! :)

After breakfast, I did a few things around the house (laundry, cleaning, etc.) and headed to the mall to get some quest bars! I'm in love with the new double chocolate chunk flavor and want to stock up before our cruise! I know the cruise has food available at all times, but I just love these bars so much I have to take a few with me!

Around 12:30 I started getting hungry for lunch. I wanted to whip up something quick, easy, healthy and delicious. I had some leftover rotisserie chicken in the fridge and wanted to put it to good use! I love how versatile rotisserie chicken can be! I sautéed some broccoli in olive oil while I chopped up a sweet potato to pop in the microwave. I usually bake my sweet potatoes, but I was in a hurry so I used the microwave! I shredded some of the chicken breast off the rotisserie, and added that as well as the microwaved sweet potato into the skillet with the already sizzling broccoli! To season, I just used some garlic powder and salt-free cajun seasoning. You could also add buffalo hot sauce, sriacha, or even BBQ sauce to this bowl, but I just wanted to keep it simple and tasty! The combination of these foods tasted delicious and I was very full and satisfied afterwards!

And now I am off to the mall again to meet up with one of my best friends! I just love the mall during Christmas...and might pick up a few more quest bars...haha :)

I hope you all are having a great Thursday so far!

Workout plan...FINALLY!

Happy Saturday everyone! I hope you all are enjoying this weekend so far. I am so excited to report that I can finally have more variety in my workouts! I've been doing random workouts at home, what I call my Arm Blasting Workout (ABW). I am still going to incorporate these into my workout routine because I have been getting so sore and really feel the difference these high-intensity toning exercises are making in my body. However, I saw an orthopedic surgeon yesterday who gave me some information on what is wrong with my knees and also gave me some strengthening and workout tips to get me back into running shape! Basically, everything that could be wrong with my knee is wrong with my knee...just kidding (kind of). I don't want to get too technical, but basically she believes I have ileotibial band syndrome, patellar tendonitis, and meniscus tears (non-surgical) in both my knees. There is also significant breakdown of cartilage in both my knees, which means that running has started to take its toll on my joints. I've always had bad knees, so I am not surprised that the breakdown has started already. But! There is hope. She believes that if I incorporate regular strengthening exercises into my routine for my quads, hamstrings, and calves, the strength in my legs can support my knees, which will in turn enable me to run again. Stretching also has to be a crucial part of my routine in order to prevent further injury. Lastly, she is going to send me to a physical therapist for some additional strengthening and correcting.

With that said, the approved workouts I can do are:

***Elliptical, bike, walking

***Leg extensions (quads), leg curls & dead lifts (hamstrings), and calf raises (no lunges or squats for now!)

***Obviously, upper body and abdominal workouts!

***NO running for at least 8 weeks

I was able to do 20 minutes of the elliptical today and then worked on my quads, back, and abs. With some stretching to top it off! It felt so good to be able to go to the gym again! So here is my workout plan for this coming week (stretching is a given everyday so I'm not going to put that down; and ABW takes anywhere between 20 and 30 minutes! Check back to previous posts for the ABW workout!)

November 24-November 30

11/24: Elliptical 15 minutes, bike 15 minutes, hamstrings, triceps, biceps

11/25: Elliptical 20 minutes, calf raises, ABW

11/26: Bike 15 minutes, quads, chest, ABW

11/27: Elliptical 30 minutes, hamstrings, back, TIU shoulder routine

11/28: Elliptical 45 minutes, calf raises, ABW (extra long today because...well...you know...THANKSGIVING!)

11/29: Elliptical 20, bike 10, quads, bi/tri

11:30: Elliptical 15, bike 15, hamstrings, back, ABW

That is the tentative plan for this week! Of course, I may add some TIU workouts here and there once they post their weekly schedule! I'm excited to add more variety into my workouts and hopefully build up the strength I need in my legs to start running again in a couple months.