30 days of Consistency

Good morning everyone! I can't believe it is already August...this summer is just speeding by! Before we know it, it will be Fall again, and then...CHRISTMAS! Am I getting ahead of myself? Oh well, I love Christmas and everything about wintertime. So I really can't wait! :) I thought I would write a little update post on my workouts since I haven't done a post on fitness for a while. July was a really consistent month for me in regards to both fitness and nutrition (yay!) and, not shockingly, I have seen the most changes in my body and physical abilities because of this. Consistency is key, and I have really seen the difference that consistent healthy eating and workouts can bring.

I workout about 5-6 days a week, doing cardio almost every day, and doing toning work and strength training 3-4 days a week. I work with a personal trainer every Monday morning, and then work out of a log book for the rest of the week.

Each workout lasts about 50 minutes-1 hour, including both cardio and strength training.

*My cardio consists of running 3-4 miles, walking, or doing the elliptical machine for 30-40 minutes.

*I alternate my strength training days between legs/abs, chest/triceps, back/biceps, and shoulders/abs.

I have been upping my weights this month and have been amazed at what I am capable of! When I began being more consistent with my strength training in May, I started my bicep curls with 5lb dumbbells, and now 10lb dumbbells are getting easy! I could only do 6 male (aka the real kind) push ups when I first started, and now I can do 15. I'm seeing more definition in my arms and I am really liking the results I am experiencing! The picture below shows the first day I actually spotted a baby bicep! :)

Of course, it isn't just about workouts. We can workout all we want, but our goals are a direct results of our nutrition. Whether we want to lose weight, tone up, or grow bigger, nutrition is 80% of the equation! For months, I was working out consistently, but was not consistent with my eating. This month, I have been pretty consistent (not perfect mind you, just making healthy choices more than unhealthy ones!) and have really seen the difference that healthy and balanced eating can make in my fitness and physical appearance. It's been exciting for me to see changes and I can't wait to see what the next few months bring!

My typical meals include:

Pre workout meals of HB eggs, banana, nuts, or a gluten-free baked good of mine (search the blog for tons...and I mean TONS of recipes!)

Post workout meals are mostly eggs, sausage, veggies, sweet potatoes, or some kind of fruit. I focus on protein and carbs for my post workout, which helps with recovery and my energy levels! Below is me thoroughly enjoying my scrambled eggs and spiraled sweet potatoes after a workout! :)

Lunches and dinners have included protein, vegetables, lots of vegetables, more vegetables, and healthy fats! I love vegetables, if you can't tell. When I go out, I also try to make healthy choices whether it is a salad, or this beautiful plate below. You can never go wrong with chicken and vegetables, but make sure to not get bored of it as well. Sometimes, I will include rice or some kind of grain to my meals. But I always make sure to have them in the correct portion and not overdo these foods. I would hate to have less vegetables because I filled up on rice!

**Make sure to follow me on Instagram (@tveen_rd) for a day-by-day account of my eats and workouts!**

I don't follow a strict diet mentality. I just make sure to eat whole, nutritious foods. It took me a while to get to this point. But I have found that the more freedom I give myself in my food choices, the more naturally I gravitate towards the healthier options. I love how eating healthy makes me feel, and I always feel better after a meal that nourishes me. But, life is not about labels (as I have written about before...see Labeling Life post from January), and I feel that God is constantly teaching me this through my healthy eating and fitness journey.

As a Registered Dietitian, I am bombarded with nutrition news, research, and diets that always overwhelm and confuse the public, as well as myself from time to time! I try to focus on the healthy side of each diet philosophy, even though I may not agree with 100% of what some advocate. So whether my meals are paleo, gluten-free, vegan, vegetarian, or a random hodgepodge of food, I try to make the healthy choice, while leaving some wiggle room for whatever may come my way! :)

It's been exactly 30 days of consistency for me, and I am loving the way I feel and the changes I am seeing. I can't wait to see what these next 30 days will bring me!

1 Corinthians 10:31: "So whether you eat or drink or whatever you do, do it all for the glory of God."

One Day Vacation and True Shabu!

Yesterday I had a random, wonderful vacation day...and I definitely made the most of it! It was an odd Tuesday to have off, but I used it to my advantage and got so much done and saw so many people! All in all, it was a great day! My day started off with, of course, a workout! I had a preworkout meal of my high protein, gluten free pumpkin bread before heading to the gym for my run.

I had a really great 4 mile run!! I've been keeping my miles under 10 mins each, and then cooling down for a few minutes after. It feels great to be running again!

After my run, I had my post workout meal, then ran some errands!

I had a scramble, gluten free Milton's crackers (these are so yum!) and a plumicot which is apparently a plum-apricot hybrid, and soooo good! It was blood red and juicy inside!

Alllllll morning, I ran some errands, then headed home for a quick lunch. I had some leftover chicken so I decided to make some cauliflower rice with that. I usually just sauté the "riced" cauliflower with some onions and olive oil, but I decided to add some garlic and parsley to the mix and it turned out so good!

The rest of my day was spent in one of my favorite places...Orange County! I drove out there to visit my cousins and fiancé. I had such a great time! I bought a new purse (on sale wooo!) and had some wonderful quality time with my cousins!

As you can see, I also had some of my favorite nuts. I love making my own nut mix and mixed macadamia nuts, almonds, and cashews! Yum!

Probably the highlight of the night was going to True Shabu for dinner. My fiancé met my cousin and I there, and I was so excited for him to try this restaurant for the first time! True Shabu is an incredibly delicious and healthy place to eat! My cousin opened up this place with his friends a few months ago, and it's the perfect place to go if you want good quality foods and ingredients! You also get to cook your own food, which is pretty much a winner in my book!

They have grass fed meats and organic vegetables. The meat has such amazing flavor and doesn't need anything extra to make it taste better! I got the grass fed rib eye, with a huge plate of veggies and some miracle, carb free noodles (I love that they offer these!) The chef also makes two amazing sauces that are made from scratch with no MSG or gluten!

If anyone is in the LA/OC area, I highly recommend trying out True Shabu!! The food, service, and entire ambiance is incredible and you have such a great experience cooking up your delicious and healthy food!!

True Shabu was a great way to end my one day vacation! Now back to work today! Happy Wednesday everyone!

Healthy Hostess Night!

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

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

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

2. Make something fun!

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

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

3. Be realistic with what you can do.

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

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

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

Here is the finished product!

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

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

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! :)

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!

Protein Confusion Made Simple

I've noticed that protein has been such a popular topic in the nutrition world today. Protein is so important to our health and often either gets overlooked, or becomes TOO much a part of our daily dish. I thought I would write this post to share my thoughts on protein as a dietitian, as well as shed some light on the research for, and against, a high protein consumption. Recently, I came across an article entitled "High-Protein, reduced-carbohydrate weight-loss diets promote metabolite profiles likely to be detrimental to colonic health." Here is the link if anyone is interested:

Russell, Wendy R., et al. "High-protein, reduced-carbohydrate weight-loss diets promote metabolite profiles likely to be detrimental to colonic health." The American journal of clinical nutrition 93.5 (2011): 1062-1072.

These types of articles rub me the wrong way because they automatically take one side without considering other possibilities. I won't go into too much of the scientific detail, but the researchers compared a "weight-maintenance" diet of 85g protein with a "high protein, moderate carbohydrate" diet with 139g protein, and a "high protein low carbohydrate" diet with 137g protein and only 22g carbohydrate daily. They found that the diet with the highest protein and lowest carbohydrate level showed a decrease of colonic protein metabolites (also known as the short chain fatty acid butyrate)...leading to the conclusion that a high intake of protein may cause colon cancer. However, they found that if the diet still contains adequate amounts of fiber, the benefits of the fiber could counteract the possible negative side-effects of the high protein diet. With only 22g carbs a day, I highly doubt that diet contained enough fiber! Lastly, the researchers concluded that even though this relationship exists, there could be other factors leading to an increased risk of colon cancer, such as the fact that all of these experiments were done on obese people, as well as the fact that these findings depend on age, gender, and other lifestyle factors.

To me, these findings don't necessarily mean that we should all cut out protein and eat carbs all day long. I think protein is essential to health, well-being, energy, clear skin, good hair, and muscle strength. I believe that it all comes down to the quality of the foods we eat, including our protein quality. The quality of the foods we eat helps us maintain a healthy weight, which IN TURN decreases our chances of colon cancer, as well as many other chronic lifestyle diseases such as diabetes and heart disease. Stabilizing your weight to a healthy place while eating quality, real foods, and decreasing processed carbohydrates and sugars, leads to optimal health. Protein is definitely a part of that equation in my opinion. I would also like to note that a diet of 22 g of carbohydrates is just too low for a healthy body function. I don't believe we need as many carbohydrates as we are told to eat, but I also think that 22g of carbohydrates is a bit extreme. Going too low prevents you from even eating a good amount of vegetables, which provide vitamins, minerals, and fiber, as well as contribute to overall health. However, an adequate and moderate consumption of carbohydrates (100-200g depending on goals and activity level) can be reached by vegetables, fruits, and starchy vegetables (think sweet potatoes, squash, pumpkin, etc) without having to turn to breads, cereals, and other processed carbohydrate choices. Real food always wins! :)

Anyways, back to protein! At about the same time I came across the colon cancer article, I came across this article as well from Today's Dietitian Magazine:

http://www.todaysdietitian.com/newarchives/060114p22.shtml

This article is about athletes and protein intake. The article suggests that the amount of protein we have been recommending throughout the years (0.8 g protein/kg body weight for the average person) may actually not be enough for some people, including athletes. The author, a PhD RD, suggests that protein needs should be increased to 1.2-1.7g protein/kg body weight based on the activity level and age of the person in question. I fully agree with this! This article even goes on to address concerns of the high-protein diet, and that no data fully establishes a connection between a high protein intake and impaired kidney function in HEALTHY individuals that consume protein. Again, we must remember who we are comparing. In the first article, the experiment was done on obese people with multiple other health problems other than a colon cancer risk. In Today's Dietitian magazine, the author is reviewing studies that have been done on healthy, athletic people. Context is crucial.

Where does that leave us? As cliche, and perhaps disappointing as it sounds, I think it all boils down to balance. We can't completely cut out protein, but we always can't make it 80% of our diet. In fact, our bodies and brains won't let us. Protein has built in mechanisms to keep us full. Think about it; have you ever binged on chicken, or felt an uncontrollable need for 4, 5, or even 6 chicken breasts? I didn't think so. But, how easy it is to have 4, 5 or 6 dinner rolls before even touching your actual meal? Yes, been there, done that! That's why I love having protein with every meal. It's like a built in regulator for how much food I will consume and ensures that I will really stop eating when I am full. Protein is satisfying and filling, and should be a part of a healthy diet! However, please don't eat 4 chicken breasts in one sitting unless you are 300 lbs of pure muscle. You probably wouldn't want to anyway.

Lastly, what kind of protein do I recommend? Well, first of all, animal protein is the most bioavailable protein there is. So I recommend sources such as chicken, eggs, turkey, fish, grass-fed beef*, lamb, pork, etc. But I am also a realist and know that, at times, animal sources of meat may seem overwhelming, especially when consumed multiple days in a row. This is why other sources such as beans and lentils can be used as well. However, I recommend that animal proteins be given priority because they are more nutrient rich and satiating! And, as always, let's not forget what the majority of our plate should consist of...VEGETABLES! As long as your plate is full of those leafy greens, bright oranges, or deep reds, your protein options can vary.

I hope this review was helpful to those out there who are protein confused and will help you gage if you need to increase the quality and quantity of the protein you consume! I always recommend people trying things for themselves. Nutrition research is important, but it is also flawed as it has to do with so many factors other than solely what food is consumed during a certain period of time. And on that note, I am off to prepare my lunch for tomorrow! Green bean stew with leftover Armenian sausage patties...YUM! (Both recipes can be found on the blog with some searching!) Have a great night folks!

*I encourage grass-fed beef because it has more nutrition and is much better for us. Grass-fed meat is rich in vitamins and micronutrients, omega-3 fatty acids, and even antioxidants. So, my opinion is that grass fed is best. But I certainly can't control the source each and every time I have red meat, especially when eating out. The point is to do your best, don't stress yourself out, and enjoy your food and good health!

Daley, Cynthia A., et al. "A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef." Nutrition journal 9.1 (2010): 10.

A Day at the Zoo!

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

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

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

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

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

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

Giraffs and elephants!

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

I was so amused by this sign below...

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

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

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

Have a great Wednesday everyone!

Workouts and Eats!

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

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

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

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

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

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

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

Oh Running, how I've missed you!

I am SO glad about the fact that it is Thursday already!! This week has flown by for me and I am so happy about it!! Thought I'd share a quick update on my running progress! As some of my readers already know, I used to be an avid runner (6-8miles/day and a few half marathons under my belt). Last October I hurt my hip and knee somehow and haven't been able to run much longer than 20 minutes (2 miles) at a time. Yesterday, I was able to run 3 miles!!! I was soooo excited! It took me a little longer than usual but it's definitely been a while and I had just worked my legs for about 20 minutes before hand.

I'm so excited to be getting back slowly but surely. I made sure to ice my knee afterwards and am feeling great today!! I've had a random swollen ankle the past couple weeks (no idea why) so that is the only discomfort I feel at the moment. I can't wait to hopefully be able to run more and run OUTSIDE since the weather has been beautiful!!

After my run, I made sure to have a nice and balanced post

Anyways, gotta go hit the gym! Have a lovely day everyone! :)

"Make Good Choices" Monday

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

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

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

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

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

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

Confessions of a Dietitian

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

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

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

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

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

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

Meal Prep schedule:

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

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

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

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

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

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

Update on my new training plan:

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

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