FREE Goals and Resolutions Consultations!

With the freshness of a new year comes goal-setting, resolution-pondering, and intention-seeking. Some people thrive off of making goals, lists, and action plans to reach these goals. Others have a harder time setting goals, or when they do set them, they are lost as to how to achieve them.

When it comes to health and wellness, as a dietitian, I've worked with countless people on setting realistic, yet life-changing health goals. I work with my clients regularly and help them gain the confidence to quit unhealthy habits and change their lifestyles for the better. But, I've also worked with those who set lofty goals, or set goals with no specific actions included, and then feel lost as to why, year after year, they are in the same cycle and have not achieved the health and vitality they crave. 

Which is why, this year will be different! Because I am offering a FREE 30-minute goal and resolution consultation for 2017! I'll guide you and help you set goals that will change your health and you life, but will also give you the tools and action plan to make it happen. This year, you won't just be working on your resolution for the first few weeks of January and then call it quits. My hope is that, through this consultation, we will be able to set realistic goals for you and set small steps to help you start the journey of achieving these goals. 

PLUS, as an added (and optional) bonus, if you chose to continue to work with me throughout the new year, you will get 20% off of all my services! That means you can make a commitment to yourself to follow through on these goals in the long term. Following up throughout the year on a regular basis will help us base your goals on your season of life and tweak them according to your progress along the way. Again, this part is optional, but if you do decide that after your free consultation, you want MORE, the 20% discount on my consultations and follow ups is available to you!

To schedule your free consultation, fill out the form below and I will get in touch with you! These consultations can be done via phone or skype. Make this year different by actually following through on your goals and resolutions!

Food & Fitness Plan: December 12-18

Hello there! Is it just me, or is December flying by? I feel like we are going to blink and 2017 will be here! There are so many "new" things happening soon, a new year, new life as a mama in May 2017, and a new job starting tomorrow! I'm so excited for this new phase of my life! God is so so good :)  

With that said, I don't really know what this week will look like. My hours will be later than usual, which means slower mornings but less free time in the evenings. I'll be training for about 2 weeks and I'm not sure what my exact schedule will be! But I'm hoping that my meals will still stay on point and I'll be able to balance it all out. I know I'll be more tired come dinner time, so I'm going to try to make it as easy on us as possible to have quick and easy meals on hand! 

So, on to the menu for this week!  

Breakfast:

* Eggs: I've been digging eggs lately, so my plan is to scramble up eggs every morning to start the day off with protein!  

* Oatmeal: warm oats have been hitting the spot on cold mornings so I may have my eggs with a side of oats or wrapped up in a tortilla. My favorite way to eat eggs! 

Lunch: 

* Veggie & hummus sandwiches: I've been craving some good hummus sammies so I plan on making sandwiches for lunch with some cheese, veggies, and hummus! 

* leftovers from dinner...which brings us to...

Dinner:

* Roast: my mom made us a delicious roast lunch after church so we will be having the leftovers of that! Thanks Mama! 

* Spicy peanut chicken, brown rice, broccoli: this will just be chicken marinated in the Spicy peanut dressing from TJ's! 

* Chicken tortilla roll ups: recipe coming soon!  

* Tilapia, potatoes, broccoli: our go-to easy dinner!  

 * I'm hoping to also pair most of these meals with some broccoli to get my veggies in! 

Snacks will consist of fruits, vegetables, nuts, and crackers!  

Yum, I am SO excited for all these eats! I strongly encourage you to pick foods and meals you love for the week so you get excited about following your meal plan. That way you actually stick to it! And as always, if you need help making a healthy meal plan for you or your family, my door is always open! Click on "work with me" above to see how we can start working together to make your life healthier and happier! 

Have a fantastic week everyone!  

Food & Fitness Plan: 12/5-12/11

My motto for life has always been, fail to plan and you plan to fail. Maybe that is control-freaky of me, but I love having a plan of attack and knowing what to expect in my day, week, or even month. Granted, I know life throws curve balls and we have to be flexible with our plans, but having a plan just sets my mind at ease and helps me go about my day with some structure? Anyone else? 

With that sad, pregnancy has been a major curve ball for me! Going from working out daily and cooking fresh meals and posting new recipes, to being exhausted all the time and eating goldfish crackers for dinner is a BIG change from the old me. Last night, I went to bed thinking "who am I???" As hard as I try to stick to a healthy lifestyle, pregnancy has required some tweaks and changes. For example, I've been instructed to put my feet up and rest more, and only do light walking. So that has been a big change for me from what I am used to. But, baby is worth it! So as far as my "fitness" plan goes this week, I'm going to walk when I can (lunch, breaks, at the mall) and rest for the rest of the time. 

As far as my food goes, I am going to focus on veggies and fruits this week! I have been eating pretty unbalanced, which I know can happen during pregnancy. I'm taking my prenatals and showing myself grace, but I also know that I need to nourish my body fully. Growing a human is no small task! So with that said, here is my food plan for the week! 

Breakfast: egg wraps, oatmeal w/fruit and nut butter, toast w/nut butter

Lunch/Dinner: we are having some lunches provided for us at work this week, which is nice! Some other things I plan on making are: chicken tortilla roll-ups (recipe coming soon!), tilapia w/potatoes, and turkey burgers w/brown rice and broccoli. I usually lump lunch and dinner together when I plan, because hubby and I are big on leftovers and we usually pack them for the next day!

Snacks: veggies, string cheese, nuts, fruits, crackers, larabars

I feel like these foods will nourish me while still keeping them aversion-friendly and satisfying! As a dietitian, I know how important it is to nourish your body well, especially during pregnancy! So I'd be lying if I said I wasn't a little bit frustrated with my lack of nutritious foods during this pregnancy! But I am feeling much better than the first trimester so I know things will just get better from here! 

If you have trouble planning your meals or figuring out how to stick to a plan to reach your goals, I'm only a click away! I work with my clients to help them reach their goals while developing menus and encouraging them to stick to their plans! Click here to review the services I offer and see what would be a good fit for you! I'd love to begin working with you! :) 

I hope you all have a fantastic week!

December Goals

Weeee it's December, friends! My favorite month of the year. I absolutely love Christmas time and the anticipation of a fresh, new year! Everything just seems more magically, cozy, and warm. Don't you agree? 

I am looking forward to lots of trips to the mall, listening to Christmas music, caroling, spending time with family, friends, and church peeps, and cuddling up watching our Christmas tree with Vasken. The weather has been cold here too! Which is so nice for us So Cal peeps...I'm really enjoying wearing some fall/winter clothing! 

As is my typical custom at the first of each month, I have some goals for the upcoming month. There are many areas of my life that I want to grow in, and why not start now instead of wait till 2017? December is the new January in my opinion. 

GOALS

1. Eat at least 4 servings of vegetables and 2 servings of fruit each day. The non-pregnant me would have had no trouble with this; I used to have over 12 servings a day of fruits and vegetables! But the pregnant me is having a really hard time with fruits and vegetables. I have a huge aversion to veggies and even fruits gross me out from time to time. Pregnancy is so funky! But I am going to try my best to find ways to sneak those veggies into my day because I know that they are good for me and my growing baby! 

2. Fitness-wise, my goal is to walk walk walk! Whether that's a short 20 min walk outside or a trip to the mall, I'm going to focus on walking and light movements!

3. Reading for fun! I read a ton of personal development and business books as I am building my own private practice, but I also want to read for fun! I have a few books on my list that I've been waiting to dive into, so that will be happening this month as well! 

4. Putting my phone on airplane mode before I get into bed. This one is HUGE for me. I used to do this all the time, but lately, I have gotten into bed and just scrolled the night away on articles or social media. So my goal is to put my phone on airplane mode BEFORE getting into bed, then read or just let myself doze off without the use of an electronic! I'm already nervous about how this will go, but I'm determined to try!

5. Entrusted Bible Study. I started Beth Moore's new study on 1 & 2 Timothy and have been slowly working my way through it. I want to be more diligent with this study and spend more intentional time with God. I have realized that since my morning sickness days, my quiet time got put on the back burner as I tried to muster up the strength to get up, not throw up, and get to work. Now that I am feeling better, I want to give that time back to God. 

I feel really good about my goals for this month! I hope that you have set some personal, wellness, and life goals for yourself as well! Setting goals is one of my favorite ways to motivate myself to do the things I always tell myself I want to do. And making them public helps even more with the accountability! If you'd like, share some of your goals in the comments below! 

Food & Fitness Plan: 11/28-12/4

Hello world and Happy Monday! I hope everyone had a blessed and relaxing Thanksgiving weekend. My weekend was filled with good food, family, friends, Gilmore Girls, naps, and some shopping! All in all, I'd say it was a successful long weekend!

I used to write up my weekly plan every week back in the day at the beginning of my blogging adventure. I really miss writing these posts up because they keep me accountable to my goals and help me plan things out! So I thought, why not do them again? It's been hard for me to stick to a good routine what with being pregnant and cravings starting to hit (brownies and cinnamon rolls anyone??) so I really want to ensure that I stay as healthy as possible for my baby and for myself throughout this pregnancy! A baby is not an excuse to let myself go, but more of a reason to stay healthy and well-nourished! 

So with that said, here is my workout plan for the week! I am modifying things like crazy right now so as to stay as safe as possible. If you are pregnant, be sure to talk to your doctor before you start a new exercise routine! 

• Monday: Core de force kickboxing (done, did it this morning and felt great!)
• Tuesday: rest day
• Wednesday: walking at gym + free weights 
• Thursday: active maternity second trimester workout
• Friday: Lower body workout
• Saturday: rest day
• Sunday: rest day

I'm taking a lot more rest days than I used to, and my goal during this pregnancy is to workout 4x/week. I will always be listening to my body though and making sure I am not pushing myself too hard!

As far as meals go, we have a ton of leftovers from Thanksgiving, plus freezer foods and vegetables, so I am going to try my best to not buy too much this week (other than fruit, which we are completely out of). Here is my plan!

• Breakfast: Waffles w/peanut butter, oatmeal, egg wraps
• Lunch: Bean soup, leftover turkey, rice, vegetables
• Dinner: Tilapia w/potatoes and broccoli, turkey burgers, bean quesadillas, salads
• Snacks: string cheese, cucumbers, carrots, nuts, crackers

That's about it for this week since we will be out a couple times and I will be staying with my parents this weekend! My hubby is taking our youth group up to Big Bear this weekend for Winter Camp. I'm so bummed to miss it but I don't want to risk anything with the altitude and the baby! 

Have you made a plan yet for the week? I know for me, if I fail to plan, I plan to fail! It is so important to be prepared for the week ahead when making healthy choices, so don't forget to schedule in your workouts and plan out your meals for success!

Have a great Monday everyone!

Daily Manna & why I'm back to blogging HERE

Well, what can I say, I'm a woman and I'm pregnant so I guess indeciveness comes with the package? I've decided to switch back to this blog with my name. Let me give a little background:  

I started blogging at thejoyfulharvest.com almost 5 years ago. I wanted to hide under that name so people wouldn't know who I was. I was embarrassed and shy about blogging, but I had a yearning to write and share my story. Then, I got the courage to start a website with my real name (this one!) and ran with it. Blame it on hormones, but I felt nostalgic last month and wanted to go back to my old site (the joyful harvest). But now, I know that, as great as that site was, this site is more ME. I mean it has my name after all, and there is no reason to hide anymore. I love what I do as an RD, and I want to share it with the world. When God places a passion on your heart, don't hide from it. Embrace it head-on and trust that He will be there for you every step of the way. 

Ok, enough about that! I thought I'd do a daily eats post since I AM pregnant and my eats have shifted throughout the last couple months. Nausea had gripped me from weeks 5-12 but now at week 14 I am doing SO much, with just a few nauseous moments here and there instead of them being all-day affairs. Hallelujah!  My appetite has grown and expanded...I'm trying to still stick to healthy, whole foods because I want a healthy pregnancy and baby! But I am also listening to my body and cravings and showing myself some grace! Which we should all do, by the way ;) 

So on this particular day, I was planning a morning workout and woke up at 4:30. After some quiet time, I did my second trimester maternity workout from Beachbody on demand. It's 25 mins and hits every major muscle, which I loved!  

After my workout and a nice relaxing shower, I ate something. I have to make sure I eat something after working out because then the nausea will hit again! I had a couple of my banana nut muffins smeared with peanut butter and they hit the spot! These muffins were made with spelt flour, one of my favorite high protein, lower in gluten, whole grain flours! 

I had a hard time figuring out what to wear. It's getting colder here in Cali (finally!!) so I wanted to bundle up, but my sweaters are a bit tight on my little bump. I feel like I'm at the "is she pregnant or is she fat" stage. Guess I have to go shopping soon! :)

Work was crazy today, and I went from meeting to meeting and then ran errands for the thanksgiving meal we are providing for our patients! In the morning, I snacked on an apple and some crackers but since I was in a meeting, I couldn't snap a pic! 

I had brought lunch from home to eat, but there was a pot luck and someone had made homemade chicken curry which I could NOT pass up! So I'm saving my packed lunch for tomorrow! 

And then there was cake, and I just had to have a sliver...full disclosure over here!  

The funny thing about sugar though, is that it doesn't really satisfy you. I still felt hungry an hour later, so I snacked on some carrots. They are full of fiber, nutrients, vitamins, and antioxidants! I felt such a difference between snacking on a sweet vs. snacking on food that sustains! 

After work, I stopped by Trader Joe's to pick up a couple boxes of cornbread mix. My husband and I absolutely adore their mix and they always run out this time of year! One day, I want to experiment with a recipe from scratch. But for now, TJ's to the rescue! 

After grabbing the cornbread, I made it to my long overdue mani/pedi appointment! It had been so long since I'd gotten my nails done and it felt amazing!!! Self care is awesome, folks. Try it sometime! 

The night ended with a fun and delicious dinner with my friend Hanna! We went to our favorite Thai spot and both ordered drunken noodles with chicken. The chicken was meh but the noodles were AMAZING and totally hit the spot! Baby liked this dish too! ;)  

And now I'm at Panera, typing this up and waiting for traffic to die down before heading home! I have another early day tomorrow so I'm excited to get home and rest!  

Being pregnant has changed the way I eat in many ways...unfortunately I'm getting way less vegetables than I want to be getting into my diet! But I'm hopeful that as the weeks pass, my taste buds will like my salads and veggies again and I can give this baby a healthy and strong mama :) I hope you all have a wonderful Thursday night, cheers to it being almost the weekend!! 

Looking for a Dietitian? Look no further!

When was the last time you saw your nutritionist? Did you know seeing a registered dietitian nutritionist (like myself!) is just as crucial as seeing a doctor or dentist? What we eat on a daily basis determines a LARGE majority of our health! Food not only impacts your weight, but also your moods, energy, sleep, stress, immune system, skin, hormones, and SO much more! Our bodies are fascinating, and it’s our job to treat them with love and respect, and that starts with living a healthy life!

I am now taking private clients as part of my nutrition consulting business, and I would love to begin working with you! Seeing an RD on a one-on-one basis is crucial when trying to improve habits, gain health, and change your life. As a dietitian, I am the nutrition professional. I listen to each and every one of your concerns, goals, and hopes, and based your needs needs, tailor a plan that will work for you.

Nutrition and the world of health and fitness is so specific. What works for one person may not work for another. That is where working with a dietitian becomes crucial! Let’s work together to tailor a plan and system that will work best for YOUR health and YOUR goals!

• Stop trying to conform to the next fad diet or low calorie plan that promises results.

• Start putting your health first and start nourishing yourself from the inside out!

Let me be your guide and support you as you make lasting changes that will get you where you want to go regarding your health, energy levels, and your relationship with food. Living a healthy lifestyle does not have to be suffocating or depriving. Once we begin working together, I will ensure that your new lifestyle will be nourishing to your body and your soul, and will lead you down the path of living a nourished and free life.

If you’d like to learn more about the packages I offer, please click here to read on about my services as an RD! I can’t wait to hear from you!

Healthy & Filling Snacks

You know the feeling…hunger striking in the middle of the day. It isn’t necessarily meal time, but you know you can’t make it till the next meal without a little something. I’ve been there, I’ve suffered through the hunger, and lemme tell ya…it’s not a good idea! When we are hungry, our bodies are asking us to PLEASE eat something so we can refuel and go on with our day. Enter: the trusty snack.

Snacking has gotten such a bad reputation over the years. And if your snack of choice is typically junk food, then that’s understandable. But there are many healthy and filling snack options that are easy to take with you to work or when you are out and about. They will curb your hunger and make sure that you make it till your next meal without an extra large fries from the drive through or a bakery muffin. Been there, done that.

Planning is everything when trying to make healthy food choices. But I’ve made it easy for you! Here are some quick and easy snack ideas for you to use when you are in a bind and need a quick fix. Carry these around with you when you know you will be out for a while, and you will be sure to stick to your healthy eating goals!

Banana + nut butter packets: this is always a great and delicious combination! Justins makes nut butter packets which I love, and they are so easy to carry around! I also just keep a jar of nut butter at work so that when the time come, my banana has the perfect topping so that this fruit + healthy fat snack keeps me full!

Veggies: any kind of vegetable that you can crunch on is a great snack. Try carrots, broccoli, celery, or bell pepper strips. If you have room to bring a dip along, even better. Hummus or guacamole are great dips for veggies. But even just raw veggies are a great option because they are full of fiber and take a while to chew, which helps our brains get the full signal and satisfies our hunger. Plus they are chock-full of vitamins and antioxidants, so it’s a win-win!

Fruits: along the same line as vegetables, fruits are great snacks! You can carry around some apple slices with you or some grapes, or really any fruit you love! They are refreshing and filling, and full of vitamin C and immune boosting properties, which we could all use this time of year…so enjoy!

Trail mix: just like nut butters, trail mix is usually full of different kinds of nutritious nuts. But be careful to pick trail mixes that are made up of mostly nuts and just a few dried fruits and/or chocolate pieces. I’ve gotten a trail mix once that was basically a deconstructed snickers bar…so be sure to read the ingredients and find a trail mix that is lower in sugar and higher in those healthy fats! I also love making my own nut mix (almonds, macadamia nuts, cashews, and just a few dark chocolate covered almonds…YUM!)

Larabars: there are a great option if you DO find yourself out and about without a snack on hand. They are sold at most grocery stores and even at CVS/Rite aid. Larabars are fruit and nut bars made from minimal ingredients and all whole-foods based! There is always a healthy option (even in a packaged form) when you find yourself in a bind.

And there you have it! I hope this list gives you some ideas on how to have healthy and filling snacks on the go! Make it a great week, folks!

A Mindful October

It's FALL y'all!!!! I know it started a couple weeks ago, but it's finally October and it just feels more Fall-y...ya know? The beginning of a new month is always a time of excitement for the fresh month ahead, as well as a reflective time on the month that just ended. I love looking back and seeing if I achieved what I set out to do, and how to make my life more purposeful, organized, and productive. I've always been into setting goals, making lists, and accomplishing what I've set out to do. I am a huge overachiever and love to aim high with my dreams. 

As it is the beginning of October, the first Monday of the month, my heart and mind are craving some goal setting! But, this month, my goals are going to be more mindful and focused on what is more important to me. There are so many studies out nowadays, in the nutrition world and psychology in general, about how important mindfulness is in your daily life, healthy habits, and personal goals. 

Mindfulness is being aware of your current state or situation and accepting it. Being mindful means you are aware of your values, how you feel about a certain situation, and what makes YOU feel good health-wise. This can apply SO much to our healthy eating behaviors and goals, and can actually increase our chances to sticking to our new habits for the long-haul. 

Listen, getting healthy is hard. Losing weight is hard. Being more active is hard. Choosing the apple over the brownie...is HARD! Mindfulness helps us accept the fact that this journey is a tricky one, full of 3 steps forward and 2 steps back. But, it helps us be more forgiving with ourselves, accepting of our tendencies, and helps us gain a better grasp of what we want, why we want it, and how to get there. And in turn, mindfulness techniques actually improve our outcomes with our healthy living journeys and help us reach our goals in a healthier and more motivated way. I plan on starting to use mindfulness techniques with my clients, especially in this busy season of the year, to help them gain a fresh perspective of what they are desiring while trying to "lose X amount of lbs" or "eat X amount of calories." For example, some of my mindful October goals include: 

1. Writing from my heart with this blog (instead of "blog X amount of days/week") 

2. Nourish my body and listen to it in regards to what it NEEDS (instead of "cut out all sweets and junk food")

3. Take evening walks with my husband and enjoy the outdoors more (instead of "burn X amount of calories every day)

4. Brainstorming a NEW Holiday Accountability group (stay tuned!!!)

This mindset helps me shift my focus from the outcomes of my goals to why I am setting them in the first place. I want to write more genuine, heartfelt posts centered around nutrition, health, and overall well-being, so that's what I am going to do! I want to be more active while enjoying quality time with my husband. I want to nourish myself and feel free in my food choices. I love hosting accountability groups to help people stay on track with their goals while having a community to back them up, so that's what makes this goal super important to me. These are all personal values to me (quality time with my hubby, genuineness, feeling healthy and well-fed, and being a light to others) so they all have a part in my goals for the month. This doesn't mean I won't be doing intense workouts, won't be tightening up my nutrition, or won't be writing for hours trying to get a post published. It just means that I will always keep the WHY behind my goals at the forefront of my mind! These goals truly MEAN something to me, instead of just a haphazard list of rigid rules that I hope to follow during the month ahead. 

It is so refreshing and motivating to make these goals for the month with a clear head and a happy heart, knowing that I am striving to do things that match my personal values and that will make me happier and healthier in the long run! If you want to begin working on your health in a more mindful way, I would love to chat with you! I love working with clients and helping them reach their goals and grow in the areas of their health that are important to them! Email me at tveen.verano@gmail.com and we can get started! 

Have a happy first Monday of October everyone! 

Move more and sit less

Wow, I can't believe it's been over a MONTH since I posted on my blog! This blog is something near and dear to my heart, and I don't plan on disappearing again for this long! But I have needed a break from social media/the internet lately, and the first things to suffer were my Instagram account and my blog. But don't worry, I'm back! Sometimes it's nice to unplug, and then plug right back in when you are rested and ready. 

I've been reading so many articles lately about how detrimental sitting can be for our health. I know for me, even as a registered dietitian and health professional, my job consists of a LOT of sitting. I sit with my patients when reviewing their lab work and meal plans, I sit at my desk while I chart and do paper work, and then most of the time, I come home from work, so tired from sitting, that I just sit some more! My energy levels have been dropping, and I've realized that the more I sit, the more tired I get, and the more I want to sit some more. It's a vicious, vicious cycle (and please tell me I'm not alone)!

Yep, already 2pm on this particular day and only had 2000 steps! 

But a big motivation to move is current research that shows that the more you sit, the more likely you are to develop heart disease and diabetes. And trust me, you do NOT want those diseases. Diabetes is a huge contributing factor to renal (kidney) failure, and as a renal dietitian who works with patients daily who have failed kidneys and are on dialysis, diabetes is the number one thing my patients wish they prevented or taken more care of early on in life. Diabetes can cause problems with eye sight, with nerve/feeling in your extremities, and can cause renal failure. Patients with renal failure eventually end up on dialysis which is a treatment that comes along with a complete lifestyle overhaul: dialysis 3 days a week, limits on how much fluid you can drink, and a very restrictive diet that cuts out even the "healthiest" of foods, such as avocados, potatoes, bananas, and nuts, which become detrimental to someone with kidney failure. 

We all know that a healthy diet is crucial to health and longevity. Limiting refined carbohydrates and sweets is important. We should be choosing whole foods most of time, such as a variety of vegetables, fruits, lean proteins, legumes, and healthy fats. But, where does activity factor in to the mix? 

Being active can be hard in our fast paced society. When I work with my private practice clients and suggest them adding activity into their day, I often get "I don't have time" and "I'm just so tired" as the top excuses. What we often fail to understand is that exercise gives us MORE energy than we could ever think of! The supply of oxygen that floods through our bodies as we get our heart rate up gives us an extra jolt, feel-good endorphins, and naturally gives us more energy for the rest of our day. 

Just 30 minutes of moderate exercise a day has been shown to be wildly beneficial for overall health. That can be as easy to fit in as a 30 minute sitcom. Setting your alarm 30 minutes earlier in the morning to powerwalk, or heading to the gym for 30 minutes after work is not only doable, but will make you a healthier and more vibrant person in your everyday life at work, with friends, and with family. Heck, even going on walks during your breaks at work can make a big difference!

What are some ways you can see yourself being more active throughout the day? Make yourself a priority and schedule in your workouts. You wouldn't miss a work meeting, right? So why would you miss the most important meeting of your day; taking care of yourself and your health!? 

So, nourish yourself well, move some more, sit less, and see how your energy levels will skyrocket and your health will improve! If you need a little more one-on-one work on how to get started on your healthy living journey, my door is always open! Contact me and we can get started putting a plan together for you!