Time Crunch Workouts!

Happy Weekend everyone!!! I hope you all are having a wonderful Saturday morning. It felt good to sleep in for me until 6:30am this morning! I am usually up and at 'em by 4:45/5am, so it was a treat to wake up and realize I had slept till 6:30! I went to the gym this morning and was able to workout for a little longer than usual, which got me thinking about how hard it has been to fit in my usual long workouts into my new work schedule. As many of you know, I just started my first real job in mid-January! I am working for WIC, which is a supplemental nutrition program for women, infants, and children! I am in love with this job and feel so blessed by the Lord for this opportunity to work with, and serve the most amazing people! I have always been an early riser, so waking up early to get my workouts in before heading to work has not been too challenging. However, I have not been able to get in those long workouts that I was accustomed to before starting my job. I used to workout for about 60-90 minutes daily because a.) I loved it! and b.) I had allllllll the time in the world! :) Clearly, this is not the case anymore! Since I am definitely not an evening worker-outer, I have developed some strategies and tricks in order to get the most workout-bang for my time-buck these past couple of weeks. Here are some tricks if you are in a time crunch and looking to still get a great workout in the AM!

1.) Tone it Up workouts!

I love Tone it Up (TIU) workouts! They are usually between 10-20 minutes long and work all your major muscle groups. The trainers, Karena and Katrina, use strength training and toning moves that work multiple muscle groups at once, so you get both a cardio and toning workout! Check out their website (www.toneitup.com) for a complete list of their workouts! You can also search them on YouTube!

2.) Resistance, resistance, resistance!

I have learned that duration is not everything when it comes to working out! I could go on the elliptical for 60 minutes and barely break a sweat, or 30 minutes and be drenched by the end of my workout! It all depends on what resistance setting I have used. I have done my elliptical HIIT workout (check previous posts!) multiple times the past 2 weeks and always come out feeling like I did a major hour-long workout! I am drenched and my heart rate goes way up, which is the mark of any great workout! Play around with the resistance and crossramp settings on your machine and try 2-3 minute intervals of raising and lowering the resistance to keep your heart pumping and those calories burning!

3.) Toning large muscle groups

My third trick is to tone the largest muscle groups in the least amount of time. I usually try to work on my shoulders, back, chest, or legs EVERY day since the moves for these body parts usually get my heart rate going. I also include some biceps, triceps, and abs as supplemental exercises, but I always make sure to get those major muscle groups done! I do shoulder presses, which raises your heart rate since any movement lifting your arms above your head helps get your heart pumping. I do the chest press machine at the gym, as well as lat pulldowns and lat rows, which leave your back looking and feeling great! I also do deadlifts at least 3 times a week. I have worked up to a 30 lb bar (I started at 5 lb dumbbells...take that for progress!) and am loving the results. I also try to do the leg press machine or squats and lunges, depending on how my knee is doing (still nursing that injury...)!

In a typical workweek, my workouts usually last about 35-45 minutes every morning, depending on my schedule how much time I have before I have to get ready for work. Below are some examples of what my workouts have consisted of the past couple of weeks:

1.) TIU workouts: I absolutely love the new "love your total body 2 workout" which is 20 minutes long. I also do some of their more focused 10-minute workouts, which work specific muscle groups. I usually do these TIU workouts if I am staying home to exercise instead of heading to the gym!

2.) Bike for 30 minutes, chest press, deadlifts, biceps, triceps, abs

3.) Elliptical HIIT for 20-30 minutes, shoulder press, shoulder raise, lat row, leg press

4.) Bike 15 minutes, elliptical HIIT 20 minutes, lat pulldown, squats, lunges, abs

I hope this post gives you some ideas on ways that you can maximize your workout time with a busy schedule! Any workout is better than no workout, so even if you lift some weights in your bedroom for 15 minutes before getting ready for work, that counts and positively impacts your health! Planning out your workouts also ensures that you get them done in the morning so you feel energized throughout the day and don't have to worry about fitting them in at night! So get up and get moving people! And if you need some added motivation, here you go! :)

Article Review: Picking Your Battles with Meat

The article I am writing about today discusses the dangers of processed meats.  Processed meats are usually a staple in most people's diets, whether the person is careless about his or her health, or an extremely health conscious individual. Every now and then, we all need a little convenience in our lives! However, this article does a great job of clearly outlining the different dangers associated with a high consumption of processed meats, while making the public aware of some healthier alternatives. This article is entitled "Processing of meats and cardiovascular risk: time to focus on preservatives." Here is the citation before I forget!

Micha, Renata, et al. "Processing of meats and cardiovascular risk: time to focus on preservatives." BMC medicine 11.1 (2013): 136.

The purpose of this article was to explain why deli meats have been associated with adverse health effects, as well as to provide ways to enjoy meats in healthy and less harmful ways. The article begins by expressing how the consumption of red meat has been considered to be a major risk factor for cardiovascular disease because of saturated fat and cholesterol. However, recent findings suggest that the saturated fat and cholesterol of red meat do not provide sufficient evidence to prove a causative effect between red meat and cardiovascular disease. The authors state that a more rounded view must be taken on this topic.

The authors proceed to summarize various studies that have proven that unprocessed red meat does not have a significant association with cardiovascular risk. The consumption of unprocessed poultry (chicken, turkey) was slightly associated with a lower risk of cardiovascular disease. Another study reviewed in this article, conducted in 2010, found that unprocessed red meat and coronary heart disease had no significant association; however, there was a significant association between processed meat intake and coronary heart disease. The most notable differences between processed and unprocessed meats are sodium and nitrates. These preservatives are added to most deli meats and are thought to be the cause of these adverse associations between processed meats and cardiovascular disease. The authors conclude that these "low-fat" deli meats should not be advertised as "healthy" and that dietary recommendations should not just be "fat-based" but overall "nutrient" based, promoting fruits, vegetables, nuts, whole grains, and fish, while recommending the avoidance of processed meats and other high-sodium and refined foods.

My opinion:

Okay, so basically, preservatives are bad, fresh meats are good, class dismissed. But, I feel that there is a very important concept to note and always remember when dealing with these scientific discoveries. Associations do not necessarily mean causation. What I mean by this is that one factor can be associated with another. For example, an association is that people who have a lighter in their pockets have a high association with smoking. But, the fact that these people have lighters in their pockets is not the only reason why they are smoking; it is not the cause of them smoking. The cause is most likely because of addiction, habits, etc, and not just because they happen to have a lighter in their pocket. The authors in this study note that some of the studies they reviewed did not adjust for certain "outside forces" that may have impacted their participants. Many people who eat a high amount of processed meats have higher rates of smoking, drinking, having inactive lifestyles, and have poor eating habits in general. These outside forces, or "confounding factors" can impact the findings of these studies and make the outcomes somewhat fuzzy and unclear. We don't know if the adverse effects are just from the processed meat consumption, lack of exercise, lack of whole foods, or because these people happen to smoke and drink. That is why it is always important to read scientific studies with a watchful eye.

Now, while I firmly believe that these preservatives and additives are harmful and should be avoided, I understand that real life happens. Sometimes, in our healthy eating journeys, we have to make allowances for certain convenience items. In a perfect world, we would all have time to cook our meats from fresh, grass fed, antibiotic free sources, bake our own breads from the wheat we have grown ourselves, and eat fresh (not frozen) fruits and vegetables all day long. Unfortunately, our world is not perfect, and sometimes even the most health-conscious individuals must take the easy route to get nutritious foods in our diets without having to start from square one. For me, this is where deli meats come in. When I need a quick protein source but know I won't have time to cook some meat, I usually grab a case of deli turkey from Trader Joe's. Thankfully, they have a nitrate free option, which makes me feel a little less guilty about my once in a while protein choices!! But, I also understand that these choices are not always available, and that is okay. If you can avoid these types of foods most of the time, the rare instances where you may have high sodium, nitrate-filled meats won't cause as many problems as having them consistently every day for weeks or months at a time. My recommendation would be to always try to cook fresh meat, poultry, and fish, but not fear the occasional need for some convenience "healthy" food options. If you are going to eat processed meat, I recommend getting a nitrate-free and low-sodium version whenever possible. 

I hope this article was educational and interesting for you all! Have a wonderful Thursday evening!

Meal Planning Made Simple!

As a dietitian, and an overall planning and organization nerd, I have always loved to plan what I am about to do. I love scheduling and making list, and this habit has spilled over into my eating habits and meal plans as well! This is something I am definitely grateful for. Cooking and planning your meals usually leads to spending less money, making healthier choices, and actually enjoying your meals more! There is something about cooking and preparing your own food that makes you appreciate it so much more when you sit down to eat your meals! :) Since starting work not too long ago (11 days ago to be exact), I have taken my love of meal planning to a whole new level. I have been meal prepping on the weekends and planning my meals like there is no tomorrow, and I love it! Last night, as I was preparing food for the week, I was filled with such joy in my kitchen! I have always been a firm believer of helping people use food to their benefit and not their detriment, so planning and cooking my own meals that benefit my health just fits right in to my philosophy! This practice of mine has also led to WAY less waste money and food-waste, which is always a needed bonus in today's world. I thought I would share some of my meal planning tips and tricks for you all who are crunched on time but still want to plan and pack your meals for work, school, and the like!

I usually do my meal planning and prepping on the weekends. On Saturdays, I assess what I already have in the kitchen to see what I can use up before my buy more food. Based on this, I make my meal plan and write out any additional items I need from the store. On Sundays, I head to the store, stock up, and get to cooking. Trader Joe's has been my go-to grocery store to shop from. A little can go a long way in this store, and they usually carry exactly the foods I am looking for. Prepping most of my meals on the weekends ensures minimal to none meal prep needed throughout the week, which works for a busy schedule! I have included my easy meal planning tool below to assist anyone that needs a little boost to start planning their meals! Just click on the link and save!

Easy Meal Planning Tool

Below are some of my meals from my first few days at work. Most of the recipes are up on the blog, and some of the other meals are just the assemble and pack type!

Breakfast Ideas:

Breakfast is the most important meal of the day. If you don't have time to eat something before heading to work in the morning, it is crucial that you have food on hand to grab and go! Eating breakfast helps you wake up and be more alert throughout the day, and also decreases the chances of mindless snacking later on! Eating in the morning also regulates your hormones and helps your metabolism get up and moving! One of my favorite breakfast options are hardboiled eggs. These are so easy to prepare, and you can boil a large quantity at a time and keep them in the fridge (with the shell on) for 5-7 days! You can peel them the night before consumption, or spend 30 seconds peeling them in the morning. They are the perfect nutritious and protein-packed meal option. You can pair an egg with some fruit or even some sweet potatoes. I used my spiralizer to get those sweet potatoes spiraled, and just popped them in the oven on 400 degrees F for 40 minutes, flipping and mixing them around on the pan in between.

Another breakfast option is to make one of my many famous and healthy baked goods. I have a variety of recipes on this site ranging from gingerbread, pumpkin bread, carrot cake, brownies, and banana bread that are all healthy enough to eat for breakfast! I use protein powder and healthy ingredients to make these baked goods not only taste good, but also fill you up in the morning! Below is my banana oat bread! Check out the rest of the recipes to make as quick and delicious breakfast options!

Lunch Ideas:

Lunch is one of those meals that you definitely want to make you feel satisfied and full. I don't know about anyone else, but for me, the afternoon is one of the most dangerous times for me to snack! I have been making sure to have filling and satisfying lunches while at work so I don't have an energy crash and burn, or get those snack cravings in the afternoon! I made a spaghetti squash casserole last week (recipe is posted) which lasted for about 4 days! It tasted delicious! I paired it with veggies or a salad to make it a well-rounded and filling meal!

My zucchini stew recipe is also an easy one to make in bulk and pack for the week! My recipe below was made with grass-fed beef, zucchini, and a few other delicious flavors. This meal kept me going for hours and equipped me with great energy during the day! Check out the recipe to make some for the week!

Below is an assemble and pack meal option. I usually cook my own chicken but was short on time this weekend, so I grabbed the prepared Lemon Pepper Chicken from Trader Joe's, which is usually next to the prepared salads. All you do is slit some holes in the chicken container, stick it in the microwave for 3-5 minutes, and viola! This chicken is actually really delicious too, and I am very picky about my meat! I also bought the stir fry vegetable mix from Trader Joe's, which is just a ton of fresh, chopped vegetables! I sautéed these with some olive oil and garlic. Lastly, I used some microwaved, boiled, roasted, or however-you-want-to-cook-them sweet potatoes to add some healthy starch to my meal! I portioned it all in my nifty ziploc container, and this made the perfect lunch for work!

Snack ideas:

It's a good idea to pack some snacks with you, just in case you do get hit with hunger and don't want to give in to cake, donuts, or whatever else may be lying in the break room. I usually pack some vegetables or high-protein snacks to make sure these snacks will provide me with nutrients, not just empty calories. String cheese is a good option, but my favorite snack combination is carrots with nuts. I don't know why, but this combination tastes incredible! Don't knock it till you've tried it! In addition to how delicious it tastes, it also keeps you insanely full. I usually have some around 3 or 4 pm to make sure I am full and energetic for my long commute home, since I usually don't have dinner until about 7pm on most nights!

I hope this post helps spur some ideas for planning and packing your foods for your workday! If you carve out a few hours of your weekend and dedicate them to planning and prepping your meals, you will be sure to make healthier choices throughout the week, waste less food and money, and enjoy your meals 10 times more than you would if you were eating out every day! I hope you all have as much fun as I do while planning and prepping your meals for the week! Have a great night everyone! 

Labeling Life

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

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

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

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

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

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

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

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

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

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

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

Little Beast Restaurant!

So, my boyfriend is pretty awesome at planning dates. No really, he never takes me anywhere that I have been before. He knows how much of a foodie I am, and always tries to pick places that are new, different, and that I would like. He spends time researching, calling restaurants, looking up menus, and doing extensive background checks on all the restaurants in our lovely LA area! Last night, we went to a little spot in Eagle Rock, CA called "Little Beast," and let me tell you, the flavors we experienced here were FAR from little!

The menu was very extensive and upon being seated we were informed that they change it seasonally, which always makes my ears perk up. Usually this means that the restaurant uses organic, fresh, local produce and supports natural foods. And I was right! The waiter told us their chicken dishes organic, and they had a variety of vegetables offered with every dish. After much deliberation, we decided to get the Burrata and Prosciutto and Crispy Sweet Potato as appetizers, and we also decided to split one of their entree options: Slow Roasted Jidori Chicken.

The burrata appetizer was broccolini wrapped in prosciutto and topped with this creamy, gooey burrata cheese. This dish was so good and incredibly rich! But, the main star for us was the crispy sweet potato appetizer..

Words do NOT describe how much I loved this dish. There were crispy sweet potato disks on the bottom, which were then topped with brown sugar sweet apple bacon bits, covered in jalapeño and arugula. Oh. My. Gosh. I could not get enough. The combination of the bacon with the sweet potato was to die for (and I don't even like bacon)! I felt like my mouth was doing a little dance of happiness every time I took a bite. Clearly, we liked both appetizers, but my favorite was definitely the sweet potato one!

Side note: I also LOVE when restaurants give you cold water in a glass bottle that you can leave ON YOUR TABLE!

A.) Because I drink a whole lot of H2O and,

B.) Because for some reason water always tastes so much better from a glass bottle!

Finally, our dinner came. They had pre-split the plate for us, so the pictured portion below is technically just HALF of their actual portion.

The dish was topped with the same sweet bacon as our appetizer was. The chicken was literally falling off the bone. It was cooked perfectly with an amazing au jus sauce covering it. They had placed the chicken on a bed of parsnip mash, which basically exactly like mashed potatoes! The dish also had swiss chard. The combinations of these foods together were basically like one big bowl of comforting goodness. My boyfriend loves comfort foods that are mashed and mushy, so he was definitely a happy camper!

By the end of the meal, we were both STUFFED. But our stomachs were singing with happiness! This restaurant was the perfect spot for a nice date night, with good food as well as good service and a nice ambiance! We even got to enjoy the patio seating because of their heaters (which worked very well I might add).

Overall, I give Little Beast in Eagle Rock, CA two thumbs WAY WAY UP, as the genie from Aladdin would say! :)

If you live in the area, I highly recommend that you try it out! Have a wonderful Sunday night folks!

Article Review: Paleo, Heart Disease, and Diabetes

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

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

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

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

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

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

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

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

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

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

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

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

Zucchini Stew & My Last Day of "Freedom!"

Well, today was my last day of unemployment. Everyone keeps saying it's my last day of freedom, which I accept. I won't be able to spend hours at the gym anymore, cook long drawn-out meals for myself, read a book a day, or go see 10am movies for $7. But, I am beyond blessed to have gotten this job and am so excited to start my career as a Registered Dietitian! I woke up around 5:30 this morning and immediately got up to get a head start on my day. I had things that I had to get done today, such as cleaning my closet and organizing my clothes, so I didn't waste any time! As I've mentioned before, one of my goals this year is to read through the entire Bible in one year. I finished the book of Genesis today, so one book down and 65 to go! I especially love Genesis 50:20, when Joseph reconciles with his brothers that sold him into slavery and says, "As for you, you meant evil against me, but God meant it for good, to bring it about that many people should be kept alive, as they are today." (Genesis 50:20 ESV)

I love this verse because it basically sums up God's redemptive work in our lives. There is a lot of evil and hard situations in the world we live in, so we definitely need the grace of God to get us through the life He has given us on earth!! But what is meant for evil towards us, God can redeem and work out for our good! I've experienced this countless times in my own life. When things are going horribly or I have no idea why something is not working out, I remember that God means for things to turn out for good according to His plans and purposes! It fills me with peace and comfort, because even though I may have no idea what I am doing, God always knows, and His plans are way better than mine! Just check out the following verses!

"For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope." (Jeremiah 29:11 ESV)

"For my thoughts are not your thoughts, neither are your ways my ways, declares the Lord. For as the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts." (Isaiah 55:8, 9 ESV)

After my quiet time, I had a quick pre-workout meal before going to the gym. I had my favorite halloum cheese again melted in one of my grain-free tortillas! Check a few posts back for the link to the recipe I used by Against All Grain!

I still felt a little hungry after my cheese sandwich, and I didn't want to run low on fuel during my workout! So I had a few of our many macadamia nuts before heading out the door!

My workout was pretty good today! Which is great because I'm definitely going to have to tweak and adjust my workout schedule once I start my new job tomorrow!! This morning, I did 3 miles on the elliptical, and 12 miles on the bike (which is the equivalent of 4 miles for my 150 miles by valentines day challenge)! I'm at a total of 83/150 miles so far.

After my cardio, I did some deadlifts, the lat row machine, and the tricep machine! I'm excited because I've definitely been feeling stronger and needing to up my weight, which is a sign of progress! The minute I got home, before losing motivation, I also did my TIU Love your Booty routine for the Love Your Body challenge I am doing with Tone it Up!

After my workouts, I made some egg tacos and used my last two grain-free tortillas to wrap them up. I was so sad I was out of tortillas, but I'll definitely be making these again on a regular basis because I just loved them!!

It was almost 9:30 after my breakfast, but I was still not feeling motivated to clean my room. I decided to do the quick TIU Beach yoga routine instead before showering and attacking my closet.

The yoga routine is 20 minutes, challenging, and gave me the right balance of relaxation and motivation to get to my closet. But, after my shower, I skyped with one of my best friends that moved away a week ago, which was a definite necessity since I miss her like crazy! Then, I finally turned my attention to the clothes! It felt so nice weeding out things that I've had since high school but NEVER wear, and organizing all of my shoes and outfits. It also helped me see that I really DO have ample clothes for a business casual wardrobe, and will not be needing to go shopping for work clothes...drat! :)

After packaging up by clothes to give away, I looked at the time and it was almost 1pm! I reheated the remainder of my turkey chili and sliced up some cucumbers into little "chips" to dip into my hummus. I was STUFFED by the end of this meal! Something about the protein, fat, and veggie combination in that chili makes it a nutritional punch and fills you up, setting you up for an energetic afternoon instead of a slump! Check a few posts back to see my easy peasy turkey chili recipe!

After lunch, I decided to spend some time out of the house. I wanted to do something fun on my last day as a free woman, so I decided to head to my local Peet's coffee shop and enjoy some time outside while reading and sipping on my favorite Masala Chai tea! The weather has been beautiful here, so I wanted to enjoy every minute of it! And I was even able to wear my cute green shorts in January...and what could be better than that!??

I spent over 2 hours at Peet's reading, journaling, and doing some Bible study homework. The weather was absolutely gorgeous and I didn't want to tear myself away, but knew I had to get home. After cleaning up my room a little more, I got to cooking dinner with my Mama! My family makes an amazing zucchini stew that is usually served over rice, but since adopting a more grain-free diet, I've eaten it just by its lonesome without the rice, and have never looked back! I don't even miss the rice because the zucchini, beef, and tomato sauce give so much flavor to this dish that is still tastes delicious even on its own. It is the perfect bowl of comforting goodness, which is why I put it on the menu for tonight! I wanted to make a meal that was warm, nourishing, and would make enough for leftovers for me to take to work tomorrow. This meal was just that!

Zucchini Stew (makes 6 servings)

2 T olive oil

1 cup diced onions

1 lb ground beef (we used the grass fed 85/15 from Trader Joe's)

6 medium-sized zucchini

1 15 oz diced tomatoes

3 T tomato paste

1 t salt

1/2 t red pepper

1/2 t black pepper

1/2 t all spice

Start by heating up the olive oil in a large pot over medium heat. Add the onions and sauté until the onions are tender and translucent. Add the ground beef and chop it up into tiny pieces until it is cooked through.

While the beef is cooking, wash and slice up your zucchini into thin disks!

Once the meat is cooked all the way through, add the zucchini, diced tomatoes, tomato paste, and seasonings! Mix all the ingredients together, then leave the pot over medium heat for about 1 hour, stirring every 10-15 minutes. There should be enough liquid in the pot since zucchini release a lot of moisture, but if the mixture ever gets dry, add a bit of water to it!

Once the zucchini cooks through and gets mushy, the dish is done! It should resemble a stew-like consistency.

We thoroughly enjoyed this meal tonight; my parents added rice to theirs, but I enjoyed the stew as is! I hope you all get to try this dish this winter; it's perfect for cold and cozy nights! Not to mention it is gluten/grain free, paleo, and Whole 30 approved!

Well, my last evening as a free woman is coming to a close! Now I have to pack my lunch for tomorrow (that's going to take getting used to!) and run a few errands before bed! I need to find a purse that is cute, professional, but still big enough to hold my nalgene water bottle, notebook, and any other necessities I may need at work. It's definitely hard to find a purse with all of those qualities, but I am determined!! I hope you all have a wonderful night! The next time you hear from me, I will be a working girl! :)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Lemon-mint dressing:

2 T lemon juice

2 T olive oil

1/4 t salt

1/4 t red pepper

1/4 t crushed mint

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

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

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

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

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

Makes 16 squares, one 8x8 glass baking dish

3/4 cup macadamia nuts, unsalted

2 scoops vanilla protein powder

1 banana

1/3 cup non-fat plain greek yogurt

1 T coconut oil

1 egg

1/4 cup low sugar maple syrup

1 t cinnamon

1 t vanilla extract

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

8-10 oz ground turkey meat

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

1/2 t cajun seasoning

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

1 cup low sodium chicken broth

1/4 cup chopped sweet bell pepper

1/2 cup kale

1/2 t cumin

1/2 t garlic salt

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

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

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

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

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

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

Good night! :)

Our Hawaiian Christmas Cruise!

Hello everyone and Happy New Year! It feels like it’s been forever since I have written anything, probably because it has! We just got back from our two-week cruise to Hawaii a couple days ago, and let me say it has been hard to get off of vacation mode! We had a great time relaxing on our cruise, exploring Hawaii, and spending time together. I have a pretty small nuclear family (just me and the parents), so it was really nice to just relax and enjoy this experience with them! As you all know, I posted an entry before taking off on our cruise on how to make healthy decisions during a vacation! I am so excited to share with you all about my experience on this 14-day adventure filled with good food, intense workouts, amazing sights, relaxing beaches, and more! Bear with me as I try to fit two weeks into a single post; I definitely won’t be posting about every day but will try to give a general overview of what we did, what we saw, and (the best part), what my meals and workouts consisted of! Warning: this is a long post, but Hawaii was worth it! :)

So…let’s begin!

The day we were set to start our vacation, I woke up early to make sure I got a good workout in before my day began! For me, exercise is a stress reliever and I look forward to it in the mornings! I woke up and got a good sweat session in before getting ready to hit the LA dock to get on our cruise!

I did 30 minutes each on the elliptical and bike, then some weights! I grabbed a quest bar on my way out the door!

We checked in and got on the ship around noon, settled into our room, then headed up to the Lido Deck where they had the lunch buffet! Cruises are notorious for the amount of food offered and consumed. There is food somewhere at all hours of the day, so you will never go hungry! The Lido Deck always had a buffet, and the formal dining rooms had formal dinners with courses and waiter service! We usually had the buffet for breakfast and lunch, and then enjoyed the formal dining rooms for dinner. Below is my first lunch on the cruise before we set sail! They always had healthy grilled fish, a salad bar, and some kind of vegetable sides to choose from! The first day, I got mahi-mahi, salad, and zucchini roasted in tomato sauce!

We spent the afternoon exploring the ship, and watched us leave the LA port around 5pm! I was still in shock at this point that I was going to be on that ship for two weeks!

Our dinner seating was always at 5:30pm, so we headed to the dining room shortly thereafter. The dining room had salmon, steak, and chicken offered every night, as well as some seasonal specialty items. Most of the options were a little too crazy for my taste (hey what can I say, I'm a simple eater!) so I usually had the chicken or fish dishes, with the occasional steak dish! The first night, I had a caesar salad with chicken in this AMAZING thyme au jus sauce. I fell in LOVE with this sauce! I am craving the chicken even as I type this; it was so yummy!

These dinners typically lasted about 60-90 minutes, so they were really nice and relaxing! I wish I could eat more like this in my regular life instead of having to rush through meals to get on with the day!

Hands down, mornings were my favorite part of my vacation. I am a big morning person, and the cruise did not change that one bit! My dad and I usually woke up early and were ready to start our day! The first stop on our cruise was in Ensenada, which is the view we enjoyed the first morning at 5am as we enjoyed our pre-workout meals! Most mornings, I had a banana with some peanut butter, or my macadamia nuts (once I got them from Hawaii!) with some kind of fruit from the buffet before working out. These meals definitely hit the spot and gave me the energy I needed to get through my workouts!

I always had some crazy morning hair as well, to entertain all of the other 5 people that were up with my Dad and I at 5am! :)

The gym on the cruise was SO nice. The view was spectacular, usually overlooking either the towns we were docked at, or the open ocean on the days we were at sea. I loved the machines too! You just clicked on the weight you wanted; I thought it was so cool!

My workouts were typically an hour of cardio split between the elliptical and bike, and some lifting and toning work! I really enjoyed working out at this gym while appreciating the view and meeting all the people we were cruising with!

I was also happy to have the weights section all to myself! SO unlike my gym at home, where I usually hide in the corner to get my toning done because I am so intimidated by the people in the weight room!

After our workouts, my dad and I went back to our room to get my mom, then headed up to the buffet for breakfast! I usually had some hard boiled eggs and fruit, and then discovered they also had gluten free toast! I had the toast for a day or two and then just went back to the eggs and fruit choices; they were much more filling, plus I felt strange having "fake" bread since I hadn't had a gluten-free substitute bread for so long! It had an odd, margarine-like aftertaste, so I was not a fan. It was like my body was naturally craving healthier, more wholesome choices instead...crazy huh? ;)

Our many days at sea were usually spent up on the Lido Deck relaxing and reading. My dad and I are avid readers, and my mom is a passionate knitter and loves to crochet. We each got to relax and enjoy our hobbies while being together, which was the best part of this vacation! We would typically stay up in the Lido Deck until lunch time rolled around, when we would head back to the buffet for more yummy food! My typical lunch consisted of salads and some kind of grilled fish or protein source! The salad bar had so much variety, so every day was different! Some days, I added black beans, pumpkin seeds and almonds to change things up. They also occasionally  had my favorite mozzarella cheese balls as a salad topping, so I enjoyed those as well!

While we were at sea, most afternoons were spent doing what we love to do best, relaxing, reading, and knitting. We really enjoyed ourselves! I read 6 books during the two-week vacation! If we got hungry in the afternoon, there was always a snack available! Sometimes I grabbed a piece of fruit, or had some dried fruit and seeds!

Since our cruise was a "Christmas Cruise," going from December 20-January 4th, we had a few formal nights coinciding with Christmas! For formal night, we all had to dress up for dinner. We had three formal nights throughout the whole trip. Our Christmas formal night was my favorite! I love Christmas decorations and they had them all over the ship for the entire two weeks! I took so many pictures with the decorations, but here are some of my favorites!

Our seating time for dinner was at 5:30pm, which worried us at first because we thought it was too early. But, as I said earlier, these dinners lasted a while, so we ended up being really happy we chose the 5:30pm time! Below are some of my typical dinner choices. I usually started with a salad of some kind, and then my main course was a chicken, fish, or meat dish with veggies. My favorites were the chicken (mentioned earlier) and the tri-tip with chimichurri sauce (below).

Grilled tilapia with veggies!

The head waiter was informed a few days into the trip that I was on a gluten-free diet. Even though, as many of my readers know, I have been off and on with following a strict gluten free diet, I have been trying to be better about it. My stomach issues (and basically everything from my focus to head aches to sleep) is just BETTER when I am off gluten. I was so grateful that the waiter was helpful and guided me while making gluten-free choices! He knew all the ingredients in each food item, so it was easy to make choices that I knew wouldn't hurt me the next day. However, he always made sure I had a gluten-free dessert to enjoy every night! Some days, I just stuck the dessert on my dad (I am not a fan of puddings or mousses), but other days, I followed my 3-bite rule*, and sometimes even 1-bite rule, and enjoyed these desserts!

*See post on how to have a healthy vacation!

Almond chocolate toffee cake...yum!

We were so spoiled with the sunsets we were blessed to enjoy during our trip. God is an awesome artist, and I have never felt His presence more than I did on this trip! The colors of the sky were reflecting off the ocean, and the clouds would come alive and seem to have a mind of their own while the sun was setting. They were beautiful moments to watch!

Our days at sea were pretty much the way I described them above...wake up, eat, workout, eat, read, read, read, and EAT! But our days on the islands were so jam packed and busy! We had a long 4-day stretch at sea to get to Hawaii, but once we hit the islands, we were at a new island every day for four days! Our days were busy with excursions and tours, which were exhausting, but we enjoyed every minute!

Our first stop was Hilo, which is a city on the big island of Hawaii. We did a tour that took as to the Akaka falls, a rainforest zoo, and the Mauna Loa macadamia nut farm!!! The Akaka falls was a breathtaking water fall. We had to take about 200 steps to get up to it, but once we did, the view was incredible!

Hilo had so many of these trees! They are called Banyan trees and they were so beautiful!

We went to the Pana Ewa Zoo, where it proceeded to pour rain on us! I guess you have to deal with the unexpected tropical showers when you visit Hawaii! We tried to find shelter to hide under while it was raining, and enjoyed the colorful animals (and bamboo!) in between the showers. I had packed a Larabar with me because I wasn't sure if lunch was included in the tour (it wasn't), so I definitely whipped that bar out at the zoo! I was hungry!

Our last stop after the rainforest zoo was the Mauna Loa macadamia nut farm! We went a little crazy here, and bought a TON of chocolate nuts, as well as a variety pack of other flavors. I am pretty sure that macadamia nuts are my new favorite nut. They are so healthy! People are often scared to eat them because they are a tad higher in fat than other nuts, but they are predominantly monounsaturated fats, which is much better for us than polyunsaturated fats, which is abundant in most other nuts! The tour guide actually called me out when he found out I was a dietitian (thanks Mom) and asked me to explain to our group why they are a healthy nut! Of course, I was happy to share with the group! :)

(Side note: polyunsaturated fats are still okay fats, but too much can cause inflammation in the body! But another story for another time...)

That was the end of our Hilo adventure! The next day, we stopped at Honolulu, where we took a trip to the Pearl Harbor memorial. It was such a beautiful day, and such a touching memorial to visit.

It was also incredibly windy, and my hair was going crazy!

We stopped in Honolulu on the 27th, which is also my parents' anniversary! I decided to put a little flower in my hair for their special dinner! Yes, I went with them...I'm an only child, remember? :)

Our third island stop was Kauai. Kauai. Is. Beautiful. I have no words to describe it! The ocean was the bluest blue I had ever seen! We took a tour of a private garden that is grown and kept in Kauai, and it was like a whole other world.

The garden had so many fruit trees! I got to eat a pomelo straight off the tree! :)

There were also beautiful fountains and bamboo trees.

The trees below were HUGE. They are Morton Bay Fig trees, and their roots grow on their outside! They were incredible and towered over us to a point that we couldn't even see the tops of the trees! We felt so tiny standing next to them!

Our fourth and final island stop was Maui. We decided to take it easy on the last day and finally enjoy the beach! We went a beach on the Kaanapali shores.

Being at the beach was so relaxing!

Kauai and Maui were my two favorite islands. They were so beautiful, green, and tropical. I was sad that Maui was our last stop and wished we had more time to explore! But our Hawaiian stops were over, and for the next 5 days we were at sea again heading back to LA. We celebrated New Year's Eve while we were in the middle of the ocean, which was fun! They gave us all hats and headbands to wear at dinner.

Our last days at sea were spent just like our first days at sea. We worked out, read, ate, and relaxed. I absolutely loved being able to wind down and bask in this time with my parents. I enjoyed good, healthy, wholesome foods, worked out every day except one, and had a FUN and healthy vacation! I was also blessed to be able to relish the beauty of God's creation, both at sea and on the islands. Being in nature and in areas that are less urban compared to Los Angeles really opened up my eyes to how amazing God's untouched creation really is. His presence, love, and awesomeness was colored in every sunrise, sunset, hillside, beach cliff, and beautiful exotic tree we saw. This vacation definitely rekindled my love for the outdoors and nature, and I came back to California feeling refreshed and rested. As a result, I feel much more inclined to spend time in nature and find my own little beautiful spots right here at home! Of course, I also hope to visit Hawaii again someday and experience it all over again!

I'm sorry for the novel post! But I hope I was able to give you all a taste of our Hawaiian vacation! It was a wonderful trip and I am so blessed that I was able to enjoy it with my parents! And a late Merry Christmas and Happy New Year to you all!