Friday Favorites!

Happy Friday everyone! I can't believe it's already Friday. The weeks are flying by, and I am getting closer and closer to returning to work. It's hard even thinking about it, because sweet miss Emma has completely stolen my heart. I don't even want to think about how it will be to leave her and go to work once August hits, so for now I am going to soak up each and every day with this bundle of joy and appreciate all the seconds that God has given me to pretend I am a stay at home mommy. 

And since it's Friday, I thought I'd write up a few of my favorite things lately! Friday is always a great day to reflect on the week and focus on the blessings, good times, and ways to make the next week even better!

1. Crispy Chickpea snacks from Trader Joe's! These little suckers only lasted a few days in our house. They are SO good and taste like the Corn Nuts I used to devour in my junior high days. I love ranch flavored anything, and the crispiness of these totally satisfy any chip craving, while being slightly healthier and nutritious! 

2. Praying for God's grace. My husband and I have tired to be a bit more intentional about our prayer life. Being new parents can take a toll on those spiritual disciplines we used to be better about. Prayer is so important and brings us so much peace, plus invites God into every aspect of our lives. Some of my favorite times this week were praying together over our family, our jobs, our baby, and our life goals and dreams!

3. Panera's strawberry poppyseed salad! I've been to Panera 3 times this week and each time I ordered this salad plus some kind of sandwich or soup! This salad is full of fruit, which I usually don't like but this summer, I am digging the fruit and salad combo. The dressing is super light and tasty too! 

4. My new Bebe au Lait nursing cover! This cover makes it so much easier to nurse in public (hence all my trips to Panera this week...mama's gotta get out of the house!) This cover is breathable so both Emma and I don't end up a sweaty mess trying to cover up, plus it's easy to put on and take off yourself so you don't need help! Makes for a happy mama and happy baby!

5. SHIFT SHOP! Beachbody's newest program got launched this week! I've already done some of the workouts and man oh man, I canNOT wait to officially start this program in a few weeks! Our team of coaches is kicking off a prep week starting Monday the 17th, then officially starting the program on the 24th! Which means I will be in the thick of the program during our 5 day Palm Desert family vacation! But who cares, I've made enough excuses in my lifetime to postpone getting healthy and fit, and I'm so over making excuses now! I'm going to do my best to follow the program while on vacation! 

This program is a 21-day strength and agility program, with a nourishing meal plan and a focus on shifting your mindset, confidence, and overall health! I am SO excited I cannot contain it! I have wanted something fresh and new to help me get back into my pre-Emma strength and shape. If you want to challenge yourself this summer, apply to be part of our test group! The deadline is Monday! Apply here!

And that's a wrap folks! Emma is taking an extra long nap this morning, so I may make a cup of coffee and get some reading done before she wakes up. I hope you all have a wonderful weekend and enjoy this beautiful summer weather!

Nutrition can be Confusing

There is a buzz going around the internet about the documentary "What the Health." So yesterday, since my hubby and I were lazily recovering from my cousin's wedding on Saturday, and we decided to watch some of it during Emma's nap. I like keeping up to date with these types of things since I AM a dietitian, a food nerd, and like to make my own opinions based on my knowledge, research, and experience. 

And basically, what we felt about the documentary was confusion. Confusion about what to eat, what science is actually telling us about food, what really causes obesity/diabetes/heart disease, and basically what to have for dinner. 

Nutrition can be SO confusing, and if you don't have a firm grip on what works for YOU, it can be easy to be tossed around from one diet/lifestyle to another in order to find your saving grace in regards to your health, weight, and happiness. I've done this and am guilty of it. I have moments where I believe a paleo diet, a gluten free diet, a vegan diet, or some other strict way of eating will save me from my food issues, help me lose weight, and bring me happiness. And that is just not the case! 

"What the Health" is a documentary promoting a vegan lifestyle. It makes some statements that sugar is not inflammatory (false) and that fat is what is causing the obesity epidemic (false). Science shows time and time again that sugar IS inflammatory and that fats (the right kinds) are beneficial to our health.  But, many of the points that the documentary made were spot on, such as the importance of fruits and vegetables and plant based eating. 

So what are we left with? We have one end of the spectrum saying carbs are the devil and to avoid them at all costs, while eating more bacon, red meat, and eggs. And we have the other end saying animal protein is the devil and we must eat more carbs and less fat in order to be healthy. My viewpoint is to look at the common denominator for both of these philosophies: 

What all health philosophies agree on is the importance of PLANTS. Things that are grown from the earth. Things that aren't tampered with in a factory or a farm. As Michael Pollan so simply puts: "eat food, not too much, mostly plants."

This is my philophoshy as well. Instead of focusing on what we "shouldn't have" whether it is sugar, meat, eggs, or carbs, focus on what we SHOULD have more of: green leafy vegetables, carrots, bell peppers, potatoes, berries, apples, etc. Real, whole foods. Plants. They are pretty awesome for our health. 

The more we fill up on these nourishing foods, the less room we will have for the treats, whether your treat is a cheeseburger or a brownie. But, that doesn't mean you don't ever have the treat. You have the treat, and then move on back to your plants. Your plants is where the majority of your diet lies. Which is what being "plant-based" is all about. 

The documentary DID remind me of how awesome I felt eating a more plant-based diet. Being a nursing mama, lately my meals have been "what's easy to grab and eat" which makes for some healthy choices and some not so healthy choices. While I am still following my portion-control meal plan, some meals are not the healthiest. So I did appreciate that aspect of the documentary and plan on leaning more towards a plant based diet because of how awesome it made me feel mentally, physically, and emotionally. 

But, I didn't agree with the fact that the documentary made sugar out to be a friend and totally fine to consume. While I am a big fan of sugar and do consume it, I think it is important to be mindful of our sugar intake, and especially our processed sugar intake. From the research I've done and the science I've studies, sugar DOES contribute to diabetes and heart disease and IS inflammatory. So be aware of this when you are treating yourself, and treat in moderation. 

And this is even more of a reason I am so grateful for the meal plan that I follow. Being able to balance out all the food groups is key to vitality and good health. Having a balance of protein (whether plant based or animal based), vegetables, fruits, whole grains, and healthy fats is important, and all in the correct portions. So my meal plan serves me in this respect. 

The bottom line is to not confuse yourself too much on what you shouldn't eat. Focus on how to nourish yourself and what you SHOULD eat more of, which is what my accountability groups focus on. Don't focus on deprivation, but more so on how you can fill your plate with as many good, wholesome, nutrient dense foods as possible.  

If you need some help learning how to eat this way, I don't blame you! It can be confusing, but my job as a dietitian and wellness coach is to guide you towards nourishing your body and your soul. If you'd like to apply for my next accountability group and start focusing on how to eat MORE of the nourishing stuff, click on the link below and apply! The deadline for my next group is July 16th, so apply fast to reserve your spot! 

Hope you all have a fabulous Monday!

The Truth about Breastfeeding Hunger

I have never known hunger until I started breastfeeding Emma 8 weeks ago. I thought running gave me an appetite back when I ran and trained for half marathons. I even thought, towards the end of my pregnancy, that I was getting hungrier and hungrier and it would be the hungriest I'd ever be. But that hunger is NOTHING compared to the hunger that I have felt the past 8 weeks. 

I eat more than my husband and still have room for seconds. I'm always up for a snack, and the worst is that I am always wanting more and more food. It's a crazy hunger, and I can easily say I am hungrier now than I was when I was pregnant. 

It's been SO hard to stick to healthy choices with raging hunger like this, as well as the stresses that come with being a new mommy. I am embarrassed sometimes about how much I can put down at one meal. I've been trying my best to fuel my body and stick to healthy options. Thank GOD for my portion control meal plan I follow because it helps me choose a variety of foods, not just carbs (which is what I would like...all the time). Using these portions helps me snack of fruits, vegetables, nuts, and other foods that I need to nourish myself, not just crackers, chips, and cookies. 

I've talked about my binge eating past a ton on this blog. I'm pretty open about my struggles. And let me tell you, this hunger that I feel, and then the fluffiness and bloat I feel after a big meal, have been HUGE triggers for me. I haven't binged, but I am battling some intense temptations. The guilt is there, even though I know my body needs the extra calories right now between working out and breastfeeding. I'm working out, plus breastfeeding burns about 500-600 calories per day. That's a heck of a lot of food. But, my body and my belly still feel bloated after meals, and that bloat reminds me of binges, and that guilt makes me want to binge. It's crazy how our brains get us into a vicious circle, isn't it? We feel guilty about something, and that guilt makes us want to do that "thing" even more. 

BUT, I don't want to binge and I am not going to binge. I am not living for myself. My body is not my own. My body is first and foremost, God's. It is to HIS glory that I care for it. My body is also my daughter's right now. My body is FEEDING another human being. How amazing is that? I've learned that if we view our bodies from a place of appreciation, it helps us care for them even more. No matter what size you are, your body is amazing! It was carefully created and functions to keep you alive. Our bodies are precious, and we should care for them! 

Which is why I'm going to keep chugging along with my meal plan. I'm going to make sure I am getting the right portions of vegetables, fruits, carbs, proteins, and healthy fats. I'm going to keep running my accountability groups for my clients, and also for myself. Accountability is everything right now, and I want to ensure that I am treating my body well and checking in with others to do the same. 

If you are having a hard time too, you should definitely join my accountability groups! We can keep each other focused and stay true to our goals. Whether you are breastfeeding, trying to lose weight, wanting to tone up, or want to clean up your eating habits, this group will fit your needs and help you get not track with your goals, workouts, and nutrition! I'd love to have you, the more the merrier in my opinion! Apply here for my next group and we can journey through this whole healthy-living thing together! 

Until then, I'm going to keep snacking on my veggies, fruits, peanut butter, shakeology energy balls, and the occasional pizza and burger. I'm going to appreciate my body for what it has done and what it is currently doing. I'm going to nourish my body and soul, and of course, baby Emma!

Goal Setting as a New Mommy!

If you know me, you know how much I LOVE setting goals, dreaming big, and then crushing what I set out to do. I'd say I'm a pretty ambitious person and love challenging myself. But this can also work against me, because I set pretty high standards for myself and sometimes, if I don't meet them, I get disappointed, which doesn't really get me anywhere!

The key to healthy goal setting is to know your intention behind your goal. If you know WHY you are setting these goals, they are easier to accomplish and you know deep down that they are a journey, not necessarily a destination. Especially when it comes to health and fitness goals. Our bodies and our health are both constantly changing. It's an ongoing adventure to pursue health and vitality, so keeping these things in mind while goal setting is SO vital to a healthy outlook and accomplishing our goals! 

As a new mommy, I've got some major health and fitness goals. As many of you know, I had to take things easy during my pregnancy and couldn't push myself as much as I wanted. Now that I am (hopefully) getting cleared this week to workout, I am excited to gain my strength and energy back! And I'd be lying if I didn't have some appearance- goals too ;) I can't wait to get my muscle back and tone up my abs, legs, and arms again! 

But I also know that working out with a new baby will be challenging! Just last week, I was trying to do a low-impact upper body workout, and Emma wanted to nurse midway. So I paused the workout, nursed her, she went back to sleep, and I pressed play and finished the workout strong! I was proud of myself for rolling with the punches and still being able to finish the workout and take care of my baby at the same time! 

While I know it will be challenging, I also know that I am a better version of myself when I take care of myself. I am a better wife, mommy, daughter, friend, coach, dietitian, and every other role I have when I have filled up my cup and my soul. Only when I do this do I have enough fuel and energy to pour into others. I am more selfless when I am a little selfish in my self care. It's taken me a while to learn this, but trust me, you can't pour into others from an empty cup! Make sure you take care of yourself so that you can better serve those around you!

And with that said, on to some of my goals!

1.) Tone up! The after-baby body is no joke! I was blessed in that I was able to get down to my pre-pregnancy weight just 8 days after having Emma (thank you breastfeeding!), but my body is completely different! A little squishy in some areas and definitely lacking in muscle. My goal is to gain my strength and muscle back! 

2.) Pour into the ladies in my group, The Nourished-You Project! I am launching a brand new accountability group, focused on the fact that our health is an ongoing project and that nourishing ourselves, body and soul, is SO important. We are all following workout programs, drinking our superfoods, and encouraging each other along the way. I love being able to coach these women, but they also provide me with accountability as well! It's a win-win! If you want to join, it's not too late! Contact me here for more info! 

3.) Eat more plants! I am definitely not a vegan or vegetarian, but that doesn't mean that my diet can't be full of plants! The meal plan I am following counts colorful containers, not calories (thank goodness! Because calorie counting won't get you anywhere...trust me!), so I get a lot of vegetable containers and protein containers each day. I plan on using legumes and beans as some of my protein sources, as well as animal proteins, plus filling up on ALL the vegetables and fruits I can! Food can be so therapeutic, and filling up on plant foods can revitalize our health and energize us! Don't discount how powerful vegetables can be in your health! 

4.) Stick to my workout plan. This is the plan I came up with after chaining my mind a dozen times, but I really think that this will be the best plan for my post-baby journey!

• 21 day fix workouts: June 7-11
• SHAUN WEEK! (new program only coming to Beachbody on Demand, basically Netflix for workouts!): June 12-18
• 21 day fix extreme: June 19-July 9
• 21 day fix or Shaun Week: June 10-16
• SHIFT SHOP: Starting July 17th! Shift Shop is Beachbody's newest program, all about making mental shift as well as a physical shift (because the mind is crazy powerful). I am so excited to get my hands on it! I will be running a test group for this new program in July, so stay tuned for more info on that if you'd like to join! 

5.) Show myself some major grace! I am one that loves routine, and I know that with a new baby, some days my routine may change, my workout may get switched from morning to afternoon to evening, and I may just have to roll with the punches. I want to be committed to my health, but I also know some days will call for improvisation and grace! Treats will happen, tired workouts will happen, and sleepless nights will happen, but that doesn't mean I just give up and stop taking care of myself! This is an ongoing journey, so I want to keep that mindset as I go into this summer and rebuild my strength and routine again. 

And that's a wrap on my goals and intentions for this month! I'm nervous about how it will all unfold, but I know that each day will be a new adventure and that I will only get stronger with time. If you'd like to join me on this journey, I'd love to connect with you and begin working with you! The more support, the merrier! Contact me here and we can start chatting about your goals and which programs and plans would be best for you! 

My Nursing Snack Essentials

Did you know that breastfeeding burns 600-800 calories per day!? Which has made this mama hungry like no other! Pregnancy was nothing compared to the hunger I am experiencing now! It was so easy the first few weeks to lean on bread and cheese wraps, cookies, and quick foods to help me fuel up for my nursing sessions. But now that Emma is almost 5 weeks old (!!!), I feel like I've gotten a firmer grasp on which foods will fill me up and nourish me, while still enjoying the foods I'm eating! If there are other nursing mamas out there, comment below and let me know what your go-to snacks are too! I'd love to hear! 

One of the best snacks for me have been fruits and vegetables! I love having apples with peanut butter (bring on the healthy fats!) because it keeps me full and tastes ahhhh-mazing! 

EGGS! I love scrambling eggs with veggies (this is with arugula) because eggs taste delicious and they are full of good protein and fats. Good for me and good for baby! I also love boiling a bunch of eggs at the beginning of the week as a quick snack! 

Oatmeal! Oatmeal is a milk booster and makes for cozy and delicious breakfasts! I top mine with bananas and peanut butter because that's the best combo in my opinion and again, it is so important to get a good amount of healthy fats in your diet!  

I loveeee my shakeology! Bu since it's been hard to blend it up and actually drink it cold and not melted, these brownie superfood bites have been my life saver! And they are full of vitamins, minerals, probiotics, immune boosters, and they taste like fudge brownies...nuff said! Here's the recipe! 

1 cup oats

3 scoops shakeology

1/4 cup peanut butter (melted)

2 T coconut oil (melted)

1/4 cup water  

Combine, roll into balls, freeze for 2 hours, then store in the fridge! Easy peasy!  

Not gonna lie, it's been TOUGH to stay on track and eat healthfully while trying to also honor my raging hunger. But tracking my colors with my meal plan and making sure I'm eating a balance of all the food groups has helped me a ton! (want to follow the same plan as me? Message me!)

I've also found that the key to making this easy is having healthy foods on hand and ready to eat! If I have to think about it for too long, I dive head first into the unhealthy options! It can be hard to choose healthfully when we are oh so hungry, but the rewards are well worth it...feeling nourished, more energized, and less fluffy! This way, we enjoy the freedom in nourishing ourselves wholly so that we CAN enjoy the treats from time to time. And that, my friends, is BALANCE! 

Hope you all enjoy this beautiful weekend and kick off summer in a fun way!!  

Friday Favorites

Is it weird that I am still SO happy it's Friday, even though I've been home all week? There is just something about the energy on Friday that makes me so excited for the weekend! Tonight, we have youth group, and then NOTHING ELSE planned except for church on Sunday morning. Ohhhhh glorious....

Tomorrow, hubby and I are planning on working a bit more on the baby's room (just a few more finishing touches!) and then I really want to go to a local salsa night, but I'm not sure how conducive my 36 weeks pregnant bump will be to salsa dancing. We might just enjoy a quiet night in or a movie! Either way, I'm super excited for the weekend. 

I had so many favorite moments this week, it's hard to pick just a few! 

1. Childbirth classes. One highlight of this week was attending our first of two childbirth classes! We went to our local hospital for the classes since the hospital we are delivering at was already full. But the class was so great and full of amazing info for both hubby and I! 

2. Our 2 year anniversary! We celebrated our two year wedding anniversary on Wednesday, April 19th. I can't believe it's been 2 years since we got married! My husband took the day off and we went to our prenatal check up, then went to Huntington Gardens and frolicked in the pretty flowers! Followed by an awesome dinner at a restaurant by our house that we've been dying to try. 

But the highlight of the anniversary was definitely the surprise Vasken planned for me. I woke up to petals of roses leading me downstairs to the kitchen. By each petal there was an index card of qualities he loves about me (my top love language is word of affirmation, so this made my heart explode), and the final card was a picture of eggs and bacon (we are true foodies). He also cooked me a pancake breakfast before our prenatal appointment. I've got a keeper, folks!

3. Strawberries. I have been all about the strawberries this week. Pretty sure I've gone through 4 cartons by myself. I really should just go get a big flat of them from the local farmer's stand we have. That's going on my to-do list for the weekend. 

4. Resting. Ok even though this isn't necessarily a favorite of mine this week, it is a concept that is growing on me. At our prenatal check up, Baby Emma was measuring a bit smaller than what my OB was comfortable with. She had caught up with her growth a few weeks ago, but is falling behind again, especially in the belly. So I am now going in for NST tests 2x/week (non stress tests for the baby) on top of weekly ultrasounds to check on her growth. My doctor also recommended that I take it easy and lay down more often throughout the day on my left side. He said walking is fine, but he definitely wants me to rest. So I have embraced some new Netflix/Amazon prime shows (thankful to friends for the suggestions!) and have parked myself on the couch for most of my days. I'm not on strict bedrest or anything, but I know that I have to slow down on my movements (our 3 story townhouse is activity enough, those stairs are getting tougher and tougher!) I plan on going on walks to enjoy the weather and resting; a balance that is OB-approved! :) 

For now, I am finishing up an episode of the Royals while sipping on some coffee, then am headed to my first NST appointment! The rest of the day may consist of a mani/pedi, getting some work done at a Starbucks for my private clients, and of course, resting on the couch! I hope you all have a fabulous Friday! Share some of your favorite moments from the week in the comments below, I'd love to hear! 

Maternity Leave: Day 1!

Yesterday was my first day of maternity leave, and to say that it was busy is a definite understatement! My husband has demanded me to nap every day until the baby comes, but I'm starting to think that may not happen considering all that needs to get done before she arrives! I'm definitely in "nesting" mode and wanting to do "all the things" around the house (cleaning, decluttering, washing all the baby clothes, reorganizing her room over and over again, etc). It's so hard to just relax. I am SUCH a planner and the fact that I can't write on my planner "Baby Emma is born" on any day in the next few weeks kind of terrifies me. God is definitely teaching me how to let go of my plans and let Him take control. This is something I 100% canNOT plan, so I am definitely having to roll with the punches and give over every anxiety and worry to Him!

But, needless to say, there are still things that need to get done, and yesterday my lovely mama and grandma came over and helped me a ton! But first, I made a quick trip to the new Sprouts by our house. I usually don't shop at Sprouts because $$$, and our bill definitely was higher than usual, but I loved perusing around the new store and buying some goodies for our meals this week!

It felt so good to get fresh produce! I got zucchini and bell peppers to make a beef stew for dinner tonight, plus some gluten free products that I can't really find anywhere else. I usually stay away from gluten free processed foods (a cracker is a cracker, a cookie is a cookie, etc) but I wanted some quick things I can grab and go at home when hunger strikes! I got two kinds of crackers and some waffles for easy breakfasts. I also got some fruit, larabars, and nuts from their bulk bins! Overall, I spent $85, and I usually spend $50-$60 per week. So even though Sprouts won't be my go-to grocery store, I defintiely will visit it from time to time! 

I made a quick breakfast when I got home of 3 scrambled eggs with some coffee! I haven't had much protein the last few days, and knew I need a good dose. These eggs hit the spot!

Around 11am, my mom came over and we washed some baby clothes, picked up my grandma, and headed out! We went to Babies R Us and Hobby Lobby for some baby stuff, and I found this super cute sign that made me cry. I didn't get it though, because I think that it might me too mushy for my husband haha but I just cried in the aisle for a little bit, then walked away. Ohhhh hormones....

We got a ton of shopping done, then headed to Souplanation for lunch (MY FAV!) I wanted to go back for seconds, but got nauseous just after this much food as my belly is slowly running out of space. I'm having to eat less and less food, but more often throughout the day I am also kind of sick of eating and have way less of an appetite than before, but I read that's totally normal. We go for our next ultrasound tomorrow and I hope baby girl is still growing strong! This mommy is trying to eat eat eat! :) 

We came back home after lunch, packed up the hospital bag a bit more, and then I hopped into the shower to get ready (finally...it was 2pm at this point). My belly felt so big yesterday! 

After this point in the day, I totally spaced and forgot to take pictures! BUT, I went to the mall with my mom in the afternoon, had dinner with my parents and my aunt, uncle and cousin (I split a pasta and chicken dish with my mom), then went to the hospital I am delivering at with my husband for an orientation/tour in the evening! It was nice seeing to see the hospital and hear what to expect when we check in, how labor and delivery looks, and where we will be staying once our baby is born. It is feeling more and more real as the days go on! We are so excited! 

I'd say maternity leave is off to a great, yet busy start. I'm hoping to incorporate more rest and relaxation in the days ahead! I am SUCH a busy body sometimes, and now with all this nervous and anxious energy, it's even worse! 

Today has been great so far though! Did my workout, finished up a meal plan for my client, and now about to fold some laundry and head to Target to print some Easter pictures! I am hoping a nap happens in the afternoon (right, Vasken?)

I hope you all are having a great start to your week. If anyone has tips on keeping anxiety at bay while you get closer to your due date...I AM ALL EARS! :) 

Why I'm a Beachbody Coach as a Dietitian

I became a dietitian on December 2nd, 2013. After 5 years of undergrad, and 2 years completing my Masters in Public Health in conjunction with my dietetic internship, I felt so accomplished that day as I walked out of the testing room. I am so giddy about being an RD. I can't believe I get to talk about food all day with people and get excited talking about how different foods effect our moods, our weight, and our overall health. I feel lucky to be able to do something that I love as my full time job...many people don't get that pleasure, and I know it's something I will never take for granted.

My dream job as an RD has always been to work one-on-one with clients. I love seeing the progress someone makes as they reach for better health, more confidence, and vibrant energy that the right foods can give. I started my private practice shortly after passing my RD exam, and it's been a steady source of joy for me to see the clients that I get to work with.

However, amidst my career as an RD, I still struggled with my own health and eating habits. Many of us become RDs because we struggle ourselves! We want to help others reach health because we know what it's like to be struggling with our food choices. Well, as an RD, I was still struggling and wanted to find motivation and accountability to treat my body well and honor the health that God had given me. It was 2 months before my wedding and I wanted to not only look great (let's be honest, we all want to look amazing on our wedding day!) but I wanted to FEEL great. I wanted to feel confident and vibrant on that day and for the rest of my life.

Enter: Beachbody

I started the PiYo program exactly 9 weeks before my wedding. I loved the results I was seeing and was telling everyone about this program. Little did I know that I could become a Beacbody coach and my job would basically be sharing with people what I am doing for my own health and fitness and inviting others to follow along with me. I signed up to coach at the end of February 2015 with Team Inspire Joy, and since then I have been sharing my journey with others in the hopes of showing them what has worked for me in my own life.

My results from PiYo! I had never had abs before, or felt as strong or capable. It was the first program I finished from start to end which was pretty amazing to me!

I became a Beachbody coach because I love the Beachbody programs, meal plans, and Shakeology. As a dietitian, I am very skeptical of EVERYTHING on the market, and actually became a coach not planning on drinking Shakeology. But after giving it a try and doing extensive research on the ingredients, I haven't found a better, more wholesome, or more nutritious shake out there. Plus, it's delicious and serves as a quick breakfast option, so that's a win-win in my book! Here are some more detailed thoughts on Shakeology from a dietitian's perspective!

So simply put, I became a Beachbody coach as a dietitian because I love the company, the products, the workout programs, and the overall team culture of the team that I joined! I wanted to have a space to share what's working for me in my own journey. I love running both businesses: as a dietitian and as a Beachbody coach, because I feel doubly blessed in how God has equipped me to serve others!

Lately, I've had some confusion on what I "do" as my business. Do I coach? See clients one-on-one? Create programs as a dietitian? And honestly, I do it all! I see one-on-one clients through my private practice, creating my own programs and meal plans for my clients, and I also do group coaching as a Beachbody coach with Beachbody workouts, meal plans, and Shakeology. Each client that comes to me is different, and based on what they need, we assess which route would be best for them!

So, IF you've been wanting to work with me (which I hope you do, because it's so fun!) here's what I offer:

Nutrition counseling: my nutrition counseling services would best fit your needs if

• you struggle with knowing what is "healthy" and what kind of eating plan would best suit you
• you want a customized, easy to follow meal plan specific to YOU
• you want to work one-on-one on your personal health and nutrition needs
• you want a health routine/plan created by me, the dietitian, and focused on you, my rockstar client!

My nutrition counseling services would be perfect for you and help you feel confident, guided, and supported throughout your health journey! Click here to learn more and to schedule your first session with me!

Group coaching: my group coaching services would best fit your needs if

• you struggle with follow through and chronically start and stop programs and diets
• you struggle with portion control and could use some tools to help you keep yourself in check!
• you want to be in a community with others that are also striving for health and wellness
• you want a fitness program designed for your activity levels and focused on your goals 
• you are independent and just need someone to guide you through a program and motivate you to press play! 
• you are curious about what I do as a coach and want in on Team Inspire Joy!

I offer group coaching via my Free Fit Club and my paid Joyfully Fit Bootcamps. Both offer the motivational community and accountability that will help you gain confidence, get in shape, and finally finish what you started! Join my next group my contacting me and discovering which group would work best for you!

As a dietitian, I am proud to be a Beachbody coach because I have seen a transformation in my life since becoming a coach and doing these programs. I can't help but share what I do with others! My heart's desire is to serve others in the ways that God has placed on my heart: by sharing the message of living a joyfully healthy life.

If you are wanting some more support in your own health and fitness journey, please reach out to me! We can start figuring out which of my services best fits your needs, and we can begin transforming your health and your life from the inside out!

Snacking to Good Health

Snacking can get a bad reputation for a variety of reasons, the main one being the typical grocery store "snack" isle. Usually, when we think of snacks, we think of chips, crackers, cookies, and other "junk food" items. However, snacking should not be shamed, because snacks can actually lead us to better health, better blood sugar balance, and more control over our food cravings.

How many times have you let ravenous hunger dictate your food choices? Been there, done that. Back in my dieting days, I'd try to go for as long as possible without eating, because that was success right? Eating less equaled weight loss in my brain, so I went hours without food, only to feel dizzy, lethargic, and reaching for the nearest food that would give me the fastest sugar rush. It really wasn't my fault, because our body will physiologically crave a quick sugar source when we let ourselves get that hungry and that low blood sugar, which is typically candy or a sweet/carbohydrate that is probably not the healthiest option. After years of frustration and the up and down cycle of dieting (so NOT the way to live, my friends), I've learned how to tame that sugar beast before it gets out of hand...and a big part of that taming process has been smart snacking!

The best foods to snack on are fruits and vegetables, because not only do they have tons of fiber to keep us full, they contain a bounty of antioxidants, vitamins, and micronutrients, that will satisfy us. Calories are not everything, because if we eat foods that are void of MICROnutrients, they won't satisfy us and we will still be left with hunger. But eating plant-foods, such as fruits and vegetables, will satisfy our micronutrient (vitamin and mineral) needs, and help us feel satisfied AND full. Win-win!

Another great option for snacking is a food that contains healthy fats...such as nuts. Nuts are a great source of omega 3 fatty acids which not only help us keep full, but are also great for our brains. Omega-3's have also been seen to fight anxiety and depression, so why not grab these at 3pm when work stress is at an all high and you need a boost of energy?

My favorite nuts to reach for are almonds, cashews, macadamia nuts, and more recently during this pregnancy, pistachios. And please, don't be afraid of the fat in nuts. It would make my dietitian-heart very sad. Fat does not make us fat! On the contrary, healthy fats help balance our blood sugars and keep us full, and are so beneficial to our health. If you get anything out of this blog post it's this: don't fear the fat!

And then sometimes, these types of snacks happen too, and that's totally ok. Of course, I would recommend keeping these snacks as "sometimes" snacks vs. "everyday" snacks, but sometimes, you gotta have the cookie, guilt free, and then move on with your day and not let that one cookie turn into a full-out binge fest. This took me years to master, and actually I'm not even a master at it yet, because I still overeat from time to time and then think back and say "hmm, lesson learned, I'll listen to my hunger better next time." Each set back along this journey is a learning lesson in my opinion, so instead of beating yourself up, think about what you can LEARN from a situation, even snacking-gone-bad, and build on that experience.

So go on and have a snack today, and see how much better and more energized you'll feel between your meals. And as always, reach out to me if you need additional support or have any questions!

Learning what works for YOU

Warning: I have no idea where I'm going with this post, but I felt the need to write, which is why I started this blog in the first place. I feel like I am in a growing and learning phase of my life lately, and I am kind of LOVING it. And needing to process it. There is a season for everything, right? That's how I feel like life has been like for me the past couple years. You are always learning and growing as a person. I want to constantly be stretched and challenged and matured. Staying stagnant is not exciting, so I have been pushing myself to learn more about myself, what works for me, and how I can better serve others.

This pregnancy has definitely been a time of growth. I am learning how my body works, that my body is pretty awesome for supporting our baby girl, and that there is a fine balance between rest and activity. I have had so much nervous energy as we get closer and closer to Baby Emma's arrival (eeeek I am already 31 weeks today) and it's been hard to slow down. I want to clean the entire house and am constantly looking for things we can just get rid of or donate to relieve some of the clutter. Is this nesting? I don't know, but I feel like I am focusing so much on my surroundings and making them picture perfect for our little princess. Which I know isn't possible, because I'm tired come 4pm and am becoming a little more lax on how spick and span the house should be. And that's ok. 

As a dietitian, I am also constantly growing and stretching in my knowledge. It's hard nowadays, when basically everyone believes they are a nutrition expert and is dishing out nutrition advice for all to follow. But I've learned to keep an open mind towards nutrition, because it is an evolving field governed by science and research, but also about how a client FEELS and what works for them and their body.

That's why I LOVE doing what I do. I get to really KNOW my clients, tailor a plan that works for them, and watch them soar, stumble, learn, grow, and achieve. But what's cool is I get to do this for myself too! Being a nutrition nerd, I am always trying to figure out how to best nourish myself, as well as the clients I serve as a dietitian and as a health & fitness coach. And you know what I am learning more of? People don't need to be told what to eat, they need to understand the WHY behind their food choices. Why is it so important to get enough vegetables in your diet. Why are healthy fats NOT the reason you are getting fat? Why are some people sensitive to foods. Why is it a good decision to restrict yourself sometime, but indulge at other times? 

Asking yourself why is the key, because this question will help you understand what will work for you. Being on a health and fitness journey myself for the past few years, I've learned what works for me and what doesn't. Sometimes, I can indulge in a few fries or a treat and move on. Other times, I have to say no because I know one treat will turn into an all-day binge. I've learned a lot about myself and have become more aware of what works for me and what doesn't, even if those things change and evolve over time. 

Sometimes I can go out for breakfast and have pancakes, enjoy them, and be fine. Other times, I know that sugar rush will send me into a tailspin of other treats and leave me with a head and tummy ache for days. So I opt for yummy eggs and call it a day, because having eggs in that instance are more freeing than indulging in pancakes. 

I learned these things because I got CURIOUS about myself. I wanted to know what made me tick. I wanted to know what worked well for my body. For a while, that was eating mostly plant based foods. Right now, with baby coming, what's working is eating good quality animal proteins, veggies, and healthy carbs. And eating every 2 hours. And avoiding donuts because they give me heartburn. Speaking of which...

I also have a gluten sensitivity, which tends to feel like the elephant in the room that I love to ignore, but I realize I should probably acknowledge. So that's been a learning curve for me as well because I know avoiding gluten is better for me and my health, but I am also human and love bread and wetzels pretzels cinnamon sugar bites. And sometimes I avoid gluten-containing foods strictly and sometimes I treat myself and deal with the consequences. And this is NOT ideal because I know I have a sensitivity (and a doctor's note to prove it haha!), and I really want to eat gluten free and take care of me! But I make it into a bigger deal than it is and get all emotional about bread and pizza crust and confuse myself into oblivion. But to be honest, deep down, I just want to go with the flow, while taking care of myself as much as possible, body, mind, and soul. Pregnancy is probably not the time to figure all this out, but I'm working on it daily. It might seem silly to make this issue such a big deal (Tveen, you are sensitive to it, just don't eat it and move on!) but this is me. An overthinking, anxious, bread-lover!

The Trader Joe's gluten free bread is THEEE best! My husband actually prefers it over regular bread!  

And I used to be a gym rat and now I workout at home because I save SOO much time and find that I actually stick to programs better when I can just do them at home. They work for me and make fitness fun and EASY to fit into my life. And with a baby coming, this is the only way I know I'll still get my workouts in! And that makes me happy! 

And I used to be a clean freak but pregnancy has made me a bit more accepting of leaving a few dishes in the sink or not dusting every few days. I'd rather focus on nourishing my body and working on my business. And cleaning once a week instead of daily. Because this is what's working for me right now. 

So I guess the point of all this rambling is to get curious about yourself. Figure out what makes you tick and what works for you. Accept where you struggle and ask for help.

What lifestyle helps you stay calm, work towards your goals, and be the best version of yourself? Then go do those things with all your heart and figure yourself out on this crazy journey called life. It's so freeing instead of trying to mold yourself into what works for others.  

So here I am, pregnant, embracing gluten free bread (the Trader Joe's one is the best actually!!) with 3 loads of laundry waiting for me at home, while I build a business and grow a human. Oh, and I had fries for lunch today. 

Ok, that's enough vulnerability for one day. Have a great Monday everyone! And thanks for reading my crazy pregnancy thoughts! Love you all! :)