3 Tips for a Healthy Beach Day!

When I was in 8th grade, I went to the beach with our Honor Roll. Yes, I was the typical over-achiever. My friends and I were in the waves out only to about our hips, but all of a sudden a huge wave came and I got pulled under the water. It was the strangest sensation to be under the waves, looking up through the water, but not being able to pull myself out. I remember being so young and so terrified that I was going to die. Thankfully, I ended up riding the wave towards the shore instead of deeper into the ocean. I had swallowed sand and water and just felt icky. I have never lost my love for the beach, but since that day I have not been a fan of the ocean part. 

Since I don't like getting into the ocean, beach trips for me are all about resting on the beach, reading a good book, and of course, the snacks. It can be hard to have a healthy day at the beach because usually all you want to do is veg out and relax. This past weekend, we headed to the beach with our youth group, and we had a BLAST. The kids went into the water and my husband taught them how to body board, and I was in charge of the food. The snacks were on point: double stuffed oreos, cheddar and sour cream ruffles, chips and salsa, chex mix, carrots, watermelon, grapes, and PIZZA. Papa John's pizza, which is a youth group favorite. How can you possibly resist all of these temptation, no matter how much you know about health and nutrition? Should these days just be considered "off" days from our journey towards our health? Or should we still stick to the goals we have set and the plans we have made and just say no?

It can be a challenge to stay healthy and nourished at the beach without feeling deprived, so here are three tips on how to enjoy the day without the repercussions of a sugar and salt overload!

1. Fill up on as many fruits and vegetables as possible. Carrots, bananas, grapes, watermelon...these are all light and easy snacks to take with you to the beach. The more vegetables and fruits you fill up on, the less room there will be in your belly for the processed snacks. And even when you do have the processed snacks, you won't have as much because you filled up on those plant-based foods first!

2. Give yourself grace. Don't be too hard on yourself if you enjoy one too many oreos or those extra handfuls of chex mix. Life is too short to kick yourself and make yourself feel guilty. Food guilt is NEVER a part of a healthy lifestyle. Rather than feeling guilty, make a conscious decision to stop the mindless snacking, grab a bottle of water, and enjoy the rest of the day without being too focused on the food. Which leads me to...

3. Focus on your relationships. These days are NOT all about the food. Enjoy the beach and the company instead of being focused on which snack you will eat next. Food is a joy in life and a way to bring people together, but it is not the end of the world. I know for me, if I am feeling insecure (hello swimsuits!), I would much rather have food for company than people. But that is just replacing your need for human connection with some chips and salsa, and that is not how we were designed to be! We were made for human relationships and company, so make that the focus of the day, and the rest will fall into place!

We had such a great time with these beautiful people last weekend, we enjoyed food, the beach, and the company. Summer isn't over, so I hope the next time you head to the beach you will keep these tips in mind and they will help you have a nourished day, body and soul!

A healthy way to clean things up

I canNOT believe it's July already!  and the 5th nonetheless! 2016 is flying by, and before we know it, it'll be fall! For now though, I am soaking up summertime and everything it entails: from BBQs, late night froyo runs, and beach trips! 

It's been an eventful and fun summer, and actually an eventful past few months. We went on our Parisian adventure in April, came back home and entered escrow a week later, moved into our new home a couple weeks ago, and are just now calming down and living a "normal life." My hubby and I are excited to finally be winding down on a busy season, and hopefully entering a season of rest and relaxation.  

But during this stressful and busy season, I must admit I've let my healthy lifestyle fall by the wayside. And yes, that DOES happen. It is comical to me that people think dietitians have it all together when it comes to healthy eating, because we most certainly do not (which is why I think we are equipped to help those who need some extra guidance...we know the feeling!) I am human just like you, and I have massive sugar cravings, chips and salsa indulgences, and a love of double stuffed Oreos. My husband and I have indulged in our fair share of takeout, fast food, and Papa Johns pizza (our favorite!) and while it's been relaxing to just eat freely, we both definitely feel the need to balance that freedom out with nourishing choices as well. My body is definitely not feeling as energetic as it used to, and I'm ready to get that fire back in my bones, crush my morning workouts, and feel like myself again!

It IS interesting isn't it...how freedom works differently during different phases of our life. Freedom for me in the beginning part of the year was indulging in carbs, sweets and anything else I wanted to while consuming nourishing foods 80 to 90% of the time...and mostly plants. But now, I am finding freedom in structure, in routine, and in more nourishing and wholesome foods. My struggle lately is that with SO many events, family get -togethers, and the laziness of summertime, I've made excuses as to why I can't take better care of myself. And I am now realizing that I am worth way more than excuses, and just because there is an event or two, doesn't mean I should embrace the unhealthy choices every other day of that week (all or nothing people out there??I know you understand). It IS okay to "clean up" your diet in a healthy way that doesn't trigger restrictive habits, so that is precisely what I am doing to do. Feeling nourished and free is so important, but feeling sluggish is not freeing to me, so in this season, cleaning up my diet does sounds freeing and OH so good. 

Even though we are going away this Friday for Church family camp, I am still going to meal prep and plan for the next 3-4 days so that my husband and I can feel more like ourselves again. And since July marks the middle of the year, why not make some new intentions for the second-half of the year, while cleaning up our eating a bit!

Intentions: 

- Run 2x/week

- Hammer and chisel workouts 4x/week

- Cleaning schedule for our new house! It is much bigger than our itty bitty apartment, which took about 20 mins to clean from top to bottom, so I definitely want to get into a better routine now that there's more space to clean!

- Put pictures up in our new home

- Eat at home 5 nights out of the week

- Meal prep!

And speaking of meal prep, I am doing my best to use up what we have at home and pair those foods with healthy vegetables and carbs to last us through the week! Here's the plan!

Breakfast: eggs, oatmeal, fruit, Shakeology

Lunch/Dinner:

Proteins: Tilapia, chicken, turkey (we had all this on hand at home already, yay for the freezer!)

Vegetables: green beans and broccoli (I am SO over salad lately, so sauteed vegetables are winning this week)

Carbs: roasted potatoes, rice

Snacks: carrots, nuts, Larabars, Justin's nut butter packets, bananas

Keeping things basic and simple is the best way to not only stick to healthy choices, but also make the healthy choice the easy choice. And it is helpful in the money department as well! I am excited to get back to my routine, clean up my diet, but also maintain a healthy and balanced mindset in the process! It is possible as long as you show yourself grace, love, and keep things as simple as possible! ;) 

Friday Favorites!

Happy Friday everyone! This week flew by for me since I had Monday off, but I'm still so happy the weekend is here! We have really been enjoying our new home, and my favorite part so far has been my 8 minute commute, versus my 45 minute commute to our old apartment! It is so nice to finally clock out and be settled at home 10 minutes later. 

I thought I'd do a "Friday Favorites" post since I have a lot of favorites to chat about lately!

1. My new work space! Last summer, I set a goal that in one year, I wanted a set and official work space. As many of you know, I am currently building a business as a Beachbody coach, but the only room I had in our old apartment was the floor, couch, or random moments on my phone to work on it! In our new house, we converted the second bedroom to an office for both my hubby and I, and this goal has officially been met! I love having my quiet time here, space to work on my business and check in with my clients , and a space to workout! It's quickly becoming my favorite room of the house. 

2. Justin's nut butter packs. I have one of these a DAY and they are just delicious and amazing and fill me right up! Healthy fats are so "in" nowadays, and I love that there is a sweet treat packed inside these packets, as well as healthy almond butter! The vanilla almond butter and chocolate hazelnut butter are my absolute favorites!

3. Armor of God study! In my work space picture above, you can see that I am currently working my way through the "Armor of God" Bible study by Pricilla Shirer. This study is so eye opening, faith-strengthening, and has rocked me to my core. It is all about being armed and ready for the enemy's attacks. This week was about real faith and how to step out in faith so that your faith takes action and isn't just theoretical. So convicting, I can't wait to keep going and digging into God's word! 

4. Hammer and Chisel! I started up Hammer and Chisel again this past Monday! It's my favorite program and I already feel more like myself doing it! This program + following the 21 day fix meal plan has given me SO much freedom in my health and fitness journey! Building and learning how to feed your muscles is so rewarding and strengthening. I feel like God is making me stronger with this program and teaching me how to use whatever I eat and drink for HIS glory, not my own. My Nourished and Free community is also following along with the 21 day fix meal plan and feels the same! The program is actually on a massive sale this month with Shakeology, so now is the perfect time to try it out if you have been curious about it! It's not too late to join us, click here for more info! 

5. Plants! I've been gushing about my love of plants for months since I've been adopting a more plant-based approach to eating, so I am sharing what I've learned in a FREE accountability group next week about eating more plants! I've been researching and writing up recipes for my group all morning and I am just so excited for everyone in the group and the info they will be receiving! If you'd like to join, it's not too late! Just fill out the form below and I will get in touch with you. Remember this group is FREE with no strings attached, so take advantage of getting back on track with your eating and veggies before the 4th of July weekend celebrations begin!

That's all I have for this lovely Friday! I hope you all have a wonderful, restful, and exciting weekend! 

Easy Meal Plan Staples

Meal planning can be overwhelming for a lot of us! I've had to find a balance between

1. meticulously controlling every breakfast, lunch dinner
2. planning out meal options so I know what to shop for, and...
3. letting the week take control and eating out every night.

Let me tell you, all three of those have happened! 

Sometimes I buy too much and all the food goes to waste, sometimes I don't buy enough and find myself at Trader Joe's 3-4x/week. And don't even get me started about BUDGETING! My husband and I have been really careful since getting married because we have been saving for big things, and the area we found that I spend the most is on groceries. I LOVE grocery shopping and trying out new things, but most of the time, simple is always better, especially for the bank account! I've found a way to make foods we love that won't break the bank, and will still nourish us.

But what about the freedom part? Isn't meal planning and prepping too controlling? I would say, no!

Sometimes, when you are trying to eat in a nourishing way, but also not let food  rule your life, it can be hard to know how to meal plan and prep so that you know you have healthy options on hand, but also feel freedom and flexibility in the process. The way I like to go about it is to have staples for breakfasts, lunches, and dinners that we can alternate throughout the week. We usually alternate meals, and we don't find ourselves getting bored especially when we use different seasonings and ways of eating! Below are some of my staple meals and what I haul each week from the grocery store to make it happen!

1. Taco seasoning. Listen up, Trader Joe's has THEEEE best taco seasoning out there. When we first got married, I had Vasken buy me about 10 packs. And when we ran out, Trader Joe's ran out...for 2 months. I was so sad, and tried to make my own mix (which I know is possible), but sometimes convenience wins, and TJ's seasoning just tastes better. Our local trader just got these packets back in stock, so I hoarded them again and have been using this taco seasoning to season turkey meat (both tacos, and burgers), lentils (taco seasoning + salsa= amazing!) and beans and rice dishes. Make your life easier and go get a few packets of this seasoning mix, you won't regret it! 

2. Rolled oats! These are so versatile. I like making a big pot of oatmeal at the beginning of the week (add 1-2 T of chia seeds for extra gooey-ness!) or making a breakfast oatmeal cookie! Plus, oatmeal is full of fiber and other goodness to help us feel full in the morning. Top with fruit and your favorite nut butter and you're good to go!

3. Justin's nut butter packs. I am OBSESSED with these! Healthy fats on the go can be hard to find, but these make it so easy! Just give them a little massage before tearing them open and they have the consistency of melted peanut butter. I eat a packet daily with a banana or apple, or just on its own!

4. Cut up veggies. Sometimes, we can get burnt out from salads, which is why I always love having some cut up veggies to snack on! My favorites are carrots, cucumbers, grape tomatoes, broccoli, and sweet mini bell pepper! Dip in hummus or guacamole for added flavor and a dose of healthy fats!

5. Beans + Rice! When on a budget, beans and rice are a dream come true. I love the Cuban black beans from TJ's. I mix in some brown rice, salsa, taco seasoning, and some frozen fire roasted bell peppers, heat it up and there you go! A delicious burrito bowl! Use as a topping on a salad or sauteed veggies to still get your greens in!

6. EGGS! I feel like eggs go without saying, but they are a delicious and nutritious protein source for us! Yes, even the yolk! The yolk is full of healthy fats that help with hair, skin, eyes, and pretty much every other organ. Plus, each egg has 6-7g of protein in them depending on their size! Scramble them, boil them, fry them, and enjoy!

7. Salad+chip+hummus makes the world go round. This is my go-to lunch combo when time is tight and options are few. I always have the ingredients on hand to make a salad, plus have some kind of healthy chip and dip. Usually, I go for the veggie flax chips or sweet potatoes chips from Trader Joe's! (Can you tell where I do most of my shopping??)

8. Shakeology! Last but not least, my healthiest meal of the day is Shakeology. This whole-foods shake is jam packed with vitamins, minerals, probiotics, digestive enzymes, antioxidants, and more. The best part for this dietitian is that it comes from all whole food superfoods, no weird powders, fillers, or chemicals. I refuse to call it a protein shake, because it's not! It's full of so much more, which makes it incomparable in my professional opinion to other powders on the market! If you'd like to know more about it, please don't hesitate to reach out and ask questions!

If you need help simplifying meal planning and prepping, don't worry, I've got you! It's taken me years to hone in the skills to make this process as easy and as nutritious as possible. I hope this list helps you all, and if you ever need more ideas or added support or info, use the contact me button above to get in touch with me! I love hearing from my readers and helping in however way I can! Have a great Thursday, all!

Trust Yourself

Trusting yourself can be a struggle for a lot of us. But for me, when it comes to decision making, I'm pretty fast. I like making quick decisions because most of the time, I know what I want, and I seldom regret the decision I make. My husband jokes with me at how fast I am at decision making and how he takes more "time to think." Everyone is different, and that's just the way I've been wired.

Except when it comes to food. 

It took me a long time...YEARS in fact, to trust myself to know what to eat. 

Yes, I'm a  dietitian. Yes, I went to school for 7 years and have a Masters degree. Yes, I can help others formulate meal plans and help them make decisions that are best for them. Yes, my clients are successful and reach their goals with my advice. 

But man, OH MAN, sometimes, I wish someone would make these decisions for me. It's so hard to take care of ourselves, right? In the busyness of our world today, and the overwhelming information available to us constantly via Google, we can experience paralysis by analysis, and literally not know which decisions are the best for us. 

But, what I've learned over the past year, is that I can trust myself. You know why? Because I trust GOD with me. I'm flawed, broken, and human. I can be joyful and I can be sad. I can be heartbroken and I can be bursting with childlike excitement. But in all these forms, I trust God, because He made me and He knows me. And I trust Him with my life, EVEN my food choices. 

I believe God cares about how we treat ourselves, because our bodies are His to begin with. We are the temple of His Holy Spirit who dwells within us. God is in us, so how can we NOT trust ourselves?

I used to not trust myself around sweets. I thought "if I have one, I'll have them all." And sometimes, yes, "all" happens. Because chocolate is delicious. But I digress...I've learned that I can actually trust myself, because I trust God. I can stop at one brownie and enjoy it to the full, instead of numbing myself into a sugar coma with 4 or 5 o them. I can trust myself to know when I can treat myself with a healthy mindset, versus when I need to practice some self-control and say "no, thank you."

Freedom to me is trusting God and trusting myself to know what is best for my body, given a particular time and place. And it can take time to get to this point. But, practice makes perfect, and the more you tune in to what your body truly needs and truly wants, the better you'll be at making these decisions and finding your "sweet spot" of health. The spot where you feel healthy and vibrant, but not ruled by your food choices or what you "can" and "cannot" eat. Only then are you truly trusting the abilities and the brains that God gave you, and are ultimately trusting HIM to lead you along this journey. And always remember:

Food Journaling vs. Calorie Counting

New research is showing that keeping a food journal is a great way to stay on track with your goals, lose weight, and increase your motivation to stick to your routine. In habit research, a very strong "tool" to use is tracking whatever habit you want to change. 

For example, are you excessively spending? Then track where your money goes. Do you have a bad habit of negativity? Track each negative thought that pops into your head and replace it with a positive one. Want to lose weight? Track each morsel that goes into your mouth and write down every bite of food you eat. 

You get the idea. Just last week, there was new compelling research that states that My Fitness Pal users, a popular calorie-counting app, are more successful at losing weight compared to those who don't track their food intake. 

Now before you go and download this app and start crunching the numbers, hear me out. I am not against tracking your food intake, but we MUST take these studies and nutrition advice with a grain of salt. Recommendations are different for every person, even when it comes to whether or not you should keep a food diary, calorie count, or log every bite of your food into some app. 

I tracked calories from the time I was 16 until about 25 years old. And let me tell you...it. was. torture. Not only did it steep me deeper into my disordered eating behaviors, it fueled my binge eating disorder, feelings of inadequacy, and restrictive eating tendencies. 

However, I know many people who have successfully counted calories for longer than me, and never experienced the side effects and thought patterns that I did. Everyone is built differently, and different tactics work for different people. For me, the minute I let go of calorie counting and food tracker, I dropped weight, dropped stressed, and gained FREEDOM. 

For the most part, I don't recommend calorie counting for my Joyful Harvest Clients. I don't want them to focus on calories. Calories are so 1999 you guys. Health is all about NUTRIENTS and nourishing our bodies with real, whole foods, finding balance in your lifestyle, and learning to trust your body. 

However, I DO believe that keeping a food journal can have a healthy place in a healthy lifestyle. Writing down what you eat in a diary format, as well as the time of day, your mood, and how you feel afterwards, can give you a ton of information about your eating habits, if you are eating enough, and if you tend to emotionally eat. I think journaling can be a great tool to track your food intake without letting it get to your head, which can lead to obsession. Obsessing about food is no way to live...trust me...I've been there.

With that said, if keeping a journal stresses you out as well, don't do that either! Especially if you are recovering from disordered eating patterns. We do not need to add more stress to our already stressful lives. The minute your healthy lifestyle becomes a stresser, it's time to reevaluate what you are doing and how you can tweak it so that it doesn't take over your joy.

As you can see, nutrition recommendations, even those backed by research such as the latest food journal research coming out, differ from person to person. It is so important to work with a credible health professional (heyyy such as an RD like me!) to be able to customize a plan and lifestyle that works best for YOU. 

We are all so uniquely and wonderfully different, so don't you ever feel pressured to do what mainstream media tells you to do. Dig deep, find what works for you, and follow your heart. 

If you have any questions or need some additional support, my virtual door is always open! Feel free to reach out to me at tveen.verano@gmail.com! 

Nourished Body, Nourished Soul

There are two kinds of nourishment: nourishment for your body, and nourishment for your soul. Lately, I've been trying to balance out the two because that is where I find the most freedom with my food choices. Nourishment is important to me...after all, it is why I became a dietitian! To help people learn how to love their bodies with the food they eat, instead of hurting themselves. I've been working with a lovely life coach and jamming on what nourishment means to me, and I thought I'd write up some random thoughts here to help out anyone else who may be struggling with what it truly means to live a "healthy" lifestyle. 

For me...

Nourishment for the body: TONS of vegetables, fruits, healthy fats. Eating enough to get your metabolism going, revved up, and firing away all day. Stopping when you are full so that you are not uncomfortably stuffed for the rest of the day. Focusing on what you CAN eat instead of what you "can't" eat. Choosing to follow a plan that makes you feel your best, not only physically, but mentally. Health and nourishment start in the brain, so whatever gives you mental stress should be kicked off the island. Showing yourself love and self-worth by feeding yourself whole, natural foods that grow from the ground. 

Nourishment for the soul: enjoying the food you are eating and loving every second of your meal. Having a care free night out with friends and ordering your favorite meal at a restaurant just because you want it. Splitting a dessert with your loved one so that you can both enjoy the bakery's specialty. Scarfing down a burger but also having a huge salad because you just love the burger but know your body is craving a salad too. Having a croissant every morning because you are in freakin FRANCE and you can (yea...that would be me). Ordering a pizza at 10pm because you had such a long day and didn't have dinner, and sometimes, you just need the pizza. Going to bed with a fully belly knowing that you were blessed with deliciousness, but also trusting yourself to get right back on track tomorrow to get your body feeling good. 

For me, these two forms of eating have to be jiving in order to have a healthy lifestyle that you can sustain for days, months, and years to come. When your diet is 80-90% focused on vegetables, fruits, and whole foods, you are nourishing your body. That way, the rest of the nourishment can go straight to your soul with treats or vacations that you know are only for a limited time, and will not be a part of your regular, every day routine. I feel so much better when I indulged with others or on special occasions because I know that I am enjoying with a community of people I love, sharing good food and good times. That doesn't mean I make excuses, or a random Tuesday would be a special occasion for me! Because I love sugar and I love treats. But I know myself well enough now to know when I want to indulge, and when I'd just be happier and more at peace sticking to healthier food choices. 

The best part about all this is YOU can decide what nourishment means to you, body and soul. Or you can enlist your friendly neighborhood dietitian to help you explore what kind of eating works best for you, your lifestyle, and your goals. Eating can be so personal, so it is best to not compare yourself with other people and what they are doing. I'd love to work with you and find where your happy place is, a place where you can feel nourished and free, and not consumed by your food choices. Make sure to shoot me an email or click on the link above if you'd like to chat more about this topic! It's something I am so passionate about, so I'd absolutely love it! 

tveen.verano@gmail.com :) 

May Goals & Motivation

Happy May everyone! (and May the 4th be with you...sorry had to)! This year has been buzzing by, and I can't believe summer is upon us! April felt like a blur as my hubby and I traipsed around France for two weeks. Then we came home, blinked, and BOOM it's May! I love the freshness of a new month and a new season, and I'm so excited to see what this summer has in store! I'm ready for sunny days, beach trips, shorts, and iced tea. Ya feel me?  

Since it's the beginning of the month, and I'm OCD like that, I'd love to share what my goals are for this current month! I loveeee setting goals and intentions, and actually writing them down, because it increases the chances that I will actually follow through and accomplish what I have set out to do! So here it goes!

1. Complete 21 day fix extreme with my Joyfully Fit Bootcamp group! My May bootcamp starts on Monday, May 9th, and I will be doing the 21 day fix extreme along with them! I absolutely love this program, and after 2 months of on-and-off weight training while training for my half marathon, I am so ready to get my muscle tone back and build up my strength again with this program! It's not too late to join in on this accountability group, so be sure to contact me for more info!

2. Spend time with Jesus daily. I think with the busyness of life, I can often wake up with every intention to spend time in the Word, then quickly get sidetracked into emptying the dishwasher or starting laundry at 5am. Quiet times are what I am craving lately, and I know that is just the longing in my heart for Jesus. I want to get back to having that time in the morning and really quieting my spirit before the Lord before the day gets away from me!

3. Containers containers containers! I am going to do my best to stick to the container meal plan system from 21 day fix because it WORKS and makes life so easy. My intentions are to feel vibrant, nourished, and free with my food choices, and this meal plan balancing all 3 of those beautifully. If you have no idea what plan I'm talking about, reach out and I'd love to chat with you about it! 

4. Artist time. I am an artist, and I think I've lost sight of that over the years as a medical/health professional. I want to get back in touch with my artist roots, and I think our time in Paris and Montmartre especially, sparked up my passion again! I want to spend more time sketching and painting and writing and really getting back in touch with the creative little girl I used to be! 

5. De-clutter my life! Whether that's clothes (I have stuff from high school!), papers that have piled up, or mail I need to sort through, I know that I function better in a tidy environment. I'm planning on some spring cleaning this month to declutter my environment as well as my mind!  

So so excited to attack these goals and get started on this month! What are some of your goals, hopes, and dreams? I'd love to provide you with support and encouragement to reach them! Always feel free to contact me through the link above and we can start chatting and seeing if working with me is a good fit for you! 

Have a great Wednesday everyone!  

My Favorite Breakfast Fuel

You've heard it time and time again: breakfast is the most important meal of the day. While I do believe that every meal you eat is important, there is truth behind the fact that what you eat for breakfast could set the tone for the rest of your day. Your energy, moods, metabolism, and overall outlook can be effected by what you eat in the morning, and IF you eat in the morning. But let's back up a bit: 

Many of my clients state that they are not hungry for breakfast in the mornings, so they just skip it. And while I don't believe in forcing down food when you aren't hungry, not being hungry in the morning is a red flag for me. Waking up with hunger is actually a great sign that your metabolism is burning away and firing during the night, so that you wake up needing more fuel in your tank. Essentially, morning hunger means that your metabolism is on point! If you aren't waking up hungry, there are ways to rev up your metabolism by eating more nutrient dense foods more often, lifting weights, and living a healthier lifestyle in general! But that's another story for another time, and if you want more info on how to improve your metabolism, feel free to reach out to me here! But for now, make sure to eat a LITTLE something in the morning even when you aren't hungry; something like a banana and peanut butter! 

In my professional opinion, breakfast needs to have some staying power. As one of my old trainers used to say "eat breakfast like a king, lunch like a queen, and dinner like a pauper." I think this is such a great template to follow; however, in our society today, it's very difficult to eat dinner like a pauper since it tends to be our biggest meal of the day! But, getting in good fuel at breakfast time will help set the tone for the rest of the day and encourages healthy choices along the way. 

With that said, here are some of my favorite ways to fuel up at breakfast time!

Shakeology is always my #1 breakfast choice! It is loaded with whole-food sources of superfoods, antioxidants, probiotics, and digestive enzymes. It provides you with all the nutrition you need and fills in the gaps that our typical diets may lack. Shakeology keeps me full and I know that I've started my day off on the right foot when I get it in first thing in the morning! If you'd like more info on how to get your hands on Shakeology, make sure to contact me through the link above! I could gush about these superfoods all day long...#nerdalert :)  

Oatmeal is another great breakfast food! It has healthy whole grains, is a good source of carbohydrates, and has fiber to keep us full. I love adding chia seeds to my oatmeal as its cooking on the stove top, which provides healthy omega-3 fats and helps the oatmeal get thick and gooey. Top your oats with some nut butter, coconut, and fruit, and you've got a hefty breakfast that is sure to energize your morning!

I LOVE baked goods, especially in the morning time. These are my perfect banana bread muffins that I made with spelt flour, which is an ancient grain full of protein and fiber. I added some chocolate chips to these muffins and supplemented with a side of banana and peanut butter. Please don't be afraid to eat a little more food at breakfast time...your body needs it since you've been fasting for 7 to 8 hours (in your sleep, but still!) Your metabolism needs a good kick in the pants in the morning, so giving it a full and nutritious breakfast is the way to go! 

And lastly, my beloved eggs! I LOVE eggs in the morning. Eggs are a superfood on their own in my opinion. They are a great source of protein and the fat in the yolks is actually good for us and doesn't contribute to cholesterol levels (a subject I'm super passionate about...if you'd like more info let me know). The egg yolk contains vitamin B12, choline, and folate, among other vitamins and minerals that are essential to our bodies functioning at their best. My husband and I love having eggs with some white sweet potatoes, with a side of fruit and veg. 

I hope this post helps shed some light on why breakfast is so important and gives you some ideas of ways to fuel up for your day! If you have any other questions or comments, please do not hesitate to email me! tveen.verano@gmail.com :) 

Easter Recap & How I Handle Holidays!

Happy (belated) Easter everyone! I hope you all had a lovely weekend with family and celebrating the resurrection of our Savior!