Superfood Spotlight! Maca root & Camu-Camu!

When you think of superfoods, what is the first thing that comes to mind? Do you think of vitamins? Minerals? Antioxidants? Fruits and vegetables? Exotic, hard to find produce that is only grown in remote areas of the world? 

Superfoods are something we learned about in school as dietitians. They are foods that have more nutrients comparatively than other foods of their kind. Foods such as fruits and vegetables are considered superfoods. Common ones would be blueberries, acai, and sweet potatoes for example. However, there are so many more out there! I went to a conference a few months back for work and heard a talk by a dietitian on Peruvian superfoods. He talked about superfoods like camu-camu-camu berries, maca root, and blue corn. My friends and I immediately started to google where we could find these obscure foods since we wanted their superfood benefits! However, one of my best friends did some research and found that these superfoods are in our beloved drink, Shakeology! We had already begun drinking Shakeology at this point for about one month, so we were both thrilled that this whole time, we were getting the benefits from these superfoods, specifically maca root and camu-camu berries. 

My aim with this post is to give you all a better understanding of WHY I think Shakeology is so crucial to everyone's health, especially because it includes these amazing and healthy whole food superfoods. I know I talk about the benefits of healthy, whole food eating all the time, but once we are equipped with the knowledge necessary to understand the science behind these claims, nutrition falls into place, and we can make informed decisions about what goes in our bodies! Shakeology contains so much more than these two superfoods, and I hope to do a whole superfoods series on the different ingredients in Shakeology. But for now...introducing Maca root and Camu-camu berries!

Maca Root

Maca is a root vegetable that has been found to have a ton of health benefits. It is most known for helping things in the L-O-V-E department, but I won't go into that. Instead, I'll talk about its effects on our energy levels!

Maca provides stamina and energy; many athletes use it as a natural way to boost energy levels before athletic events. It has even been used to fight chronic fatigue syndrome. Maca is also known to help fight depression and increase moods. In Peru, it is mixed into tea to help with anxiety and stress levels. Overall, Maca is a superfood that provides us with energy and stamina throughout the day. Maca is specifically beneficial for women in the following areas: hormone balance, thyroid health, improving skin tone, enhancing libido, and preventing osteoporosis. 

As you can see, Maca root has a variety of very potent and important health benefits! It is a powerful superfood and can really make a positive impact on your health! 

Camu-Camu Berries

These berries are chock-full of immune-boosting properties. Actually, the vitamin C content of camu-camu berries is the highest of any food source! It also has a wide antioxidant profile, which means it protects the body against dangerous intruders or reactions that can cause problem such as inflammation, disease, and cancer. It has also been linked to preventing against the progression of Alzheimer's disease. 

Camu-camu also has anti-inflammatory properties. Inflammation is one of the root causes of many health problems nowadays, such as heart disease, diabetes, auto-immune conditions, and many others. In some cases, inflammation is necessary to fight off infection, but it can often go into overdrive by poor lifestyle choices such as the Standard American Diet (SAD) and not enough exercise. Camu-camu is a great component of an anti-inflammatory diet to prevent the serious diseases caused by too much inflammation. Other benefits of these berries include helping regulate moods, protecting against bacteria in the body, and helping with fertility. 

As you can see, these superfoods have such an enormous and positive effect on our health. Nutritionally, the superfoods added to Shakeology are from WHOLE FOOD sources. You are not getting these benefits from chemicals, pills, and synthetic stimulants. The energy and increased health felt when drinking Shakeology is because of the God-created, whole foods that go into this nutrient-dense drink. 

Stay tuned for more posts about the other components of Shakeology, because there are a TON! As a dietitian and nutrition nerd, I am so looking forward to doing this blog series. Please feel free to contact me with any questions at TveenRD@gmail.com, or fill out the "contact me" page! 

Have a great evening everyone, and stay healthy! 

Sources: 

https://www.organicfacts.net/health-benefits/camu-camu.html

https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-maca.html

Introducing...Joyfully Fit Bootcamps!

For a few months, as a registered dietitian and beach body coach, I have been conducting health and fitness online accountability groups, hosting many free, 5 day clean eating challenges, as well as hosting general accountability groups for my clients. Well, I am now officially launching my "Joyfully Fit Bootcamps!”

What is a Joyfully Fit Bootcamp?

Let's face it; doing this whole weight loss, getting healthy, eating clean thing is hard and lonely. In our world, with temptation around every corner, we can feel as if healthy living is impossible. But that is simply not true. With a Joyfully Fit Bootcamp, you will never be alone!!! Joyfully Fit Bootcamps will provide you with 28 days of online, fitness accountability in a private, safe, and supportive environment. 

Here is exactly what you get when you join a Joyfully Fit Bootcamp!

1. A consultation with me, your personal registered dietitian and coach, to help you get started on the right track and pick a fitness package best suited for you. 

2. You will receive a fun, state of the art Beach Body fitness program that is geared towards YOUR needs and YOUR goals.

3. You will learn how to meal prep and meal plan according to your food preferences and lifestyle.

4. You will receive ongoing fitness support and accountability in our private Facebook group. 

5. You will receive a month's supply of a nutrient-dense shake that is packed with super-foods, vitamins, minerals, probiotics, and antioxidants all in one package, which I like to call the craving-killer package! 

6. Once you complete a bootcamp, you will get a lifetime Joyfully Fit membership. This gives you a spot in all of my future bootcamps, and constant communication with me as your personal fitness cheerleader. 

Now is the perfect time to join one of my bootcamps! Why not put your health and fitness first? Why not finally do something for YOU? You don't have to be "ready" or "perfect" to finally get healthy. Health can come to you at any season of life, you just have to choose it. YOU deserve to finally reach your goals, have more energy for your kids, and to feel comfortable in your skin. Why not you? 

Investing in your health: 

We are always investing in something, whether it is our education, career, style, retirement, or travel. So why not choose to invest in something with a priceless return - a happy and healthy life! Joyfully Fit Bootcamp packages begin at $160, and range based on your goals. Remember, with your fitness package you will receive a world class program, a detailed meal plan, a 30-day supply of a superfood shake, daily accountability during the bootcamp, a lifetime membership for all future bootcamps, and me as your coach for life! 

When can I start?

If you are ready to take a leap of faith, trust in yourself, and believe you can accomplish anything, you would be a perfect candidate for one of my bootcamps. I only accept a limited number of people every month to make sure these groups stay intimate, honest, and safe. If you are interested in a free consultation with me and to learn about when my next bootcamp will be, please fill out the form below and I will contact you as soon as possible! 

There is no better time than TODAY to finally get healthy. You deserve to live your life to the full, so why not start now?

Inspiration and Imperfection

 

This post has been on my heart for a while. It’s a topic that gets in my head, brews into fear, and colors every aspect of my life. It is a part of my life that I feel called to share and be honest about, even if it’s not well received by others.

 

I am not perfect, and that sounds like a “duh” statement, but I feel the need to say it. Because sometimes people assume that, as a registered dietitian and a Beach Body health and fitness coach, my diet must be cleaner than soap and my self-control and motivation must never fail me. And that is far from the truth. I think I speak for the majority of those in my profession when I say that the reason we went into this field is BECAUSE of our issues. Because we struggled, fell, got back up, struggled again, etc. Because we are not perfect. I became a health and fitness professional because I got me some issues!

 

Growing up, I was the skinny girl. My grandpa used to tickle me and count my ribs. Food and weight was something I never struggled with. I used to be able to put down multiple donuts, bowls of goldfish crackers, and slices of pizza with no problem. But, like many girls, once I hit 13-15 years of age, my metabolism slowed down, and the foods I was eating started to stick. I started getting comments from older adults stating how I was filling out and getting chubby. I got told by multiple people that I should start exercising or I would get bigger and bigger. My self esteem took a huge hit, and I started to diet. And by diet, I mean a 500-600 calories a day kind of diet.

 

I am blessed with an UNBELIEVABLY aware mom, and she caught on in just a few weeks and took me straight to the doctor. I remember feeling almost relieved at 14 years old that my mom had found out, because now I could finally EAT! And eat I did...which is when the binging cycles started. I would eat snacks all day long. When I finally was able to drive, I would go on grocery store runs or stop by fast food places on my way home from high school. I went in completely the other direction with my health. I entered into a binge-restrict cycle that lasted for many, many years.

 

I have over 1000 followers on Instagram, write regularly on this blog about health and fitness, post motivational quotes, healthy meals, and daily inspiration. I want to inspire everyone around me. But that does not mean I am perfect!

 

I never EVER want people to feel judgement from me, because trust me, I have been on every end of the spectrum when it comes to food issues. I decided to be a dietitian, and then pursue Beach Body coaching, because I WANT people to have a healthy relationship with themselves, their food, and their health. Because I know what it’s like to eat the bare minimum, to stuff myself and not be able to move, to just think about when to get my next sugar high, and to fear the scale. I KNOW. I am all too familiar with it.

 

God has done such a work in me, and I want the same for you! I have found that the more I open up about my struggles and the more honest I am with others, the more HE uses me for His purposes and to help others. And that is where true freedom lies. I know that I have struggled all these years for a reason, and now it is time for me to pay it forward and help others.

 

And that is why I am so unbelievably passionate about what I do. I am passionate about healthy eating, working out, and finding balance. So what if I’m not perfect? None of us are. That is the beauty of this life: we get to mess up and help others along the way.

 

So let me help you, because trust me I have been there! I would love to hear from you. Click on the “contact me” tab and fill out a form, and we can get started sharing our stories with each other! 

 

Mixing and Matching! Weekly Food & Fitness Plan

Hello people!! I am back from a much needed weekend of no phone service and no electronics, out in the wilderness enjoying God's creation. My husband and I went camping with a few people from his work association this past weekend, and it was quite an adventure to say the least! It started pouring rain on Saturday and ruined our beach plans, but we did get some campfire time and braved the storm to enjoy a wonderful evening and Sunday morning! It was my first camping experience and while I enjoyed it, I have never been more thankful for my shower and bathroom than I was this morning! 

This week will be a busy one, but I am ready to take it full steam ahead! I really am excited to get back into my healthy eating routine after a chips and salsa and s'more filled weekend! I started the day off today with my Shakeology and planned an afternoon workout so that I could get to work earlier.

After work, I'm planning on heading to the gym for a run/walk interval workout on the treadmill. I am driving STRAIGHT to the gym, because I just know that the minute I walk into our apartment, I will be faced with piles of laundry and unpacking and my OCD tendencies would make me pick cleaning over exercise. I want to get my workout out of the way before stepping foot in our apartment! Even though life can get busy, I always make sure to get my workout in during the day (preferably in the morning), because I just know I am a better version of myself when I workout. 

This week, I am mixing and matching some workouts and changing up my routine. I restarted the 21 day fix last week, and I am still going to incorporate those workouts, but I am going to add a few runs, and some more beach body workouts from beach body on demand! I know I haven't talked about on demand much, but it's basically a Netflix streaming version for fitness programs. All of the P90x workouts are on there, plus Chalene Extreme, Insanity, and so much more! I have grossly underutilized this amazing feature of being a part of the Beach Body family, so I want to play around with it a bit this week and see how many different workouts I can try!  Let me know if you are interested in trying out their different programs! It's such a great tool to get variety into your workouts! 

Here is my plan for the week!

Monday: run/walk at the gym

Tuesday: 21 day fix total body cardio

Wednesday: Chalene Extreme workout

Thursday: 21 day fix lower body fix

Friday: P90x3 workout 

Saturday: Beach body Super Saturday event! WOOHOOOO I can't wait!

Sunday: 21 day fix dirty 30

I am so excited to try the new workouts this week and keep to my tried and true 21 day fix workouts as well. Keep up with me on my Instagram to see how these workouts go and what I think of them! @tveen.verano 

As far as meals go, I am going to keep them nice and simple this week. I am planning by food group this week to make sure I get all my food groups in, while keeping my meals as healthy and EASY as possible. Healthy eating doesn't have to be complicated, and for that, I am grateful!

Proteins:

Shakeology

Cilantro Thai Garlic Chicken (recipe on my blog)
Grass fed taco meat

Eggs

Fruits/vegetables:

Salads

Grilled asparagus

Carrots/cucumbers/tomatoes

Frozen berries

Apples

Bananas

Carbohydrates: 

Roasted potatoes

Rice

Oatmeal

Fruits/veggies count in this group as well!  

Healthy fats:

Avocado

Grass fed butter

Nuts

Sunflower seeds

Olive oil

Snacks:

No-bake Shakeology energy balls! This is a recipe I am experimenting with...coming soon! 

I am really looking forward to making this week a healthy one! My goals are to stick to my daily workouts and shakeology, keep working on being the best coach possible for my clients, cleaning my house, and staying connected to Jesus every day! :) 

What are some of your goals? Comment below, I'd love to hear! :)

Facing Your Passion: Why I Became a Beachbody Coach

I don't even know how to begin this post expect for saying that my heart feels SO full. I am full of hope, fear, excitement, gratitude, and faith. This Saturday will mark 5 months of me becoming a health and fitness coach. I run online accountability groups to help people feel motivated and reach their health and fitness goals. This decision was a scary one, but I can honestly say that it is one of the best decisions I have ever made. 

I have never felt so full. I have never felt so close to God's plan and purpose for my life than I do right at this very moment. And it scares me like no other. But I'm deciding to face the fear and do it anyway.

Working and hustling to build this coaching business has been so rewarding. Don't get me wrong, it is stressful, provokes anxiety, sometimes keeps me up at night, and always has me questioning what I am doing. But, when it all boils down to it, the people I have come into contact with, the clients who have finally reached their goals with help and accountability, and the confidence I have found in myself to share my story, have been worth all of the anxiety attacks and all of the sob sessions I have had with my mom and husband over the past few months! (right guys??) 

Truth be told, I am a big talker. I used to talk about my hopes and dreams, but then sit back and stay in my comfortable little bubble while I watched other people reach for the stars, become successful, and actually fulfill their passion in life. On February 18, when I decided to be a beach body coach, I finally popped that safe bubble of mine and decided to step out into the world and face my passion head-on.

I have always known that I have a passion for good food, good health, and good movement. For goodness sake, I have a home video of when I was 3 years old doing my mom's aerobics workout videos in our living room! I used to wake up every morning and ask my mom what we were having for dinner because I. LOVE. FOOD. I know that God has given me this passion and He is finally giving me the strength, confidence, and opportunity to share it with others As a registered dietitian, my goal is to help those around me have a healthy relationship with themselves and with food, and to reach their health goals. With this coaching gig, I am finally doing what I am passionate about in an outlet that works for me. I have become passionate about making this fitness journey as easy and supportive as possible for people, while giving them the encouragement, the tools, and the community to make their dreams possible.

Have you let life go by without facing your passion? Don't live in that bubble anymore! I am so glad I got out. I am so grateful that I am able to serve people and be used by God, as imperfect as I am. If you have a passion for helping people find their health and have ever considered becoming a coach, please contact me! I would love to have you join my team and inspire you to inspire others. 

What do you need to be a coach?  

1. a passion for health 

2. a love for others  

3. embracing your imperfections  

4. a mind that wants to learn and grow 

That's it, right there. I would be honored if you contacted me to learn more about what I do, and about what YOU can start doing to begin living out your dreams! Email me at tveenRD@gmail.com, or use the "contact me" tab above to get in touch! 

 

Catching up...Foodie edition!

Hello out there!! I am alive, and I have missed writing to you all! I thought I would just do a catch up edition of my blog posts, since I am home sick today :( I got some kind of stomach bug and it has not been friendly, let me tell you! I have been an absentee blogger, and for that, I apologize! 

But rest assured, life has been pretty awesome lately! I have been getting used to my new job and absolutely love it. I have also been working hard at my side job as a Beach Body Coach! God has been so good to me and has blessed this "hobby" of mine immensely, and for that, I am grateful! I have so much fun working with people and helping them achieve health and vitality. I firmly believe God created me to do this, and I am so excited to see where this all goes! So I am loving work, loving my patients, loving being a beach body coach, and loving this green vest which I have been wearing way too much this summer!

Meals have been on point lately. I'm happy with the way I have been sticking to my goals! I have also had a rude awakening as of late, and since writing helps me think things through, I have decided to share my thoughts and revelations on my blog.

As most of you know, I have been on and off a gluten free diet for a couple years. Per my doctor, I have a severe gluten sensitivity and must stay away from it.

This is the rx my doctor wrote me back in November, when she kindly reminded me that I NEED to be gluten free! I found it this week in my wallet, and realized that I need to start taking care of myself and my body, and treat it the way it needs to be treated. 

I basically have been eating gluten like there is no tomorrow, even though I know that I feel 100% better in all aspects of my life when I am totally gluten-free. But, my friends...bread is my favorite. Like, I used to live for free bread and butter at restaurants when I was growing up. I believe in honesty, and I believe in sharing my story, which is why I am sharing this all with you today. I have been in denial for a while about my need for a gluten-free diet, and even wrote a post about being in denial back in November. It's been a roller coaster for me really, especially because I do have emotional connections to my favorite foods! And since getting married in April, I have just really enjoyed having a morning toast with my hubby, sandwiches at lunch, pastries at parties, and all things gluten.

SO, I have decided this week (aka yesterday as I was nursing my unhappy tummy), to go back to a gluten-free diet, and I am hoping that you all will keep me accountable! I need to accept that I have an intolerance, and I need to take care of it. 

I realize now that thinking that I can't live without (insert food here), is just giving food too much power. And ain't nobody got time for that when trying to serve the Lord, serve my husband, and serve people in the best way possible! So, yet again, I am going to follow a gluten-free diet, and will post about my journey, in hopes of regaining my health, my clear skin, my happy tummy, and my overall well-being! And, you know, to listen to my doctor too! :) 

And, since this is a catch-up post, foodie edition, here are my eats as of late!

My husband BBQ'd the most perfect chicken for us last Sunday after church. Paired with some rice and yummy kale salad!

Lazy girl meal: chicken, black beans, quinoa, and enchilada sauce

Kale salad yet again, with a lentil, brown rice, and spinach mush!

Last, but not least, SHAKEOLOGY! The superfood shake I never leave home without! :) 

As far as workouts go, I have been doing the 21 day fix program and love it! There is actually a huge sale going on right now on the 21 day fix + shakeology! They are being sold together at an all time low price! If you are interested, I would love to coach you though the program! Please go through the "Contact Me" tab and send me a quick message if you would like some more info. If you order the program through me, I get to be your coach and help you every step of the way! 

I have also been running more lately. I have really and truly missed running. I used to run half-marathons and live for my 7-8 mile daily runs. After busting my knee a couple years ago, I just can't run like I used to. But I am determined to get back into running shape, at least for shorter distances, since it used to be a huge part of my life and I want to bring it back! 

Ok, random ramblings over. I really hope to be more on top of blogging for you all! I have a few posts in mind that I would like to bring to fruition! Stay tuned, and thank you all for following and reading! 

The 5 Daily Habits Challenge!

Hi all! I hope you are having a great week. It's finally Wednesday which means only a couple more days until the weekend! That's cause for a celebration, no? 

I've had this topic on my heart for a while, so I wanted to write out some thoughts about the idea of daily habits. I'm reading through a book titled "The Slight Edge" by Jeff Olson. I highly recommend this book for anyone who wants to be more disciplined with their life, reach their goals, and develop daily habits that will encourage growth in their lives. 

In his book, Olson states that our daily habits often determine how successful we are at reaching our goals. He also discusses how these habits are usually very easy to do, but also very easy NOT to do. This statement blew. my. mind. I know of some habits that I want to do every day (for example, exercise, sleeping at a decent time, saving a few extra bucks a month, reading 10 pages a day of a book that will help me grow, etc.) but I often miss the mark on these habits. I've convinced myself that these daily habits and goals are just too harddddd, and that's why I can't keep up with them. But reading this book and reflecting on his view of habits has completely changed my way of thinking and has helped me reexamine just how hard these habits actually are. 

1. Waking up 30 minutes earlier to workout is pretty easy. Ignoring my alarm is pretty easy too. 

2. Going to bed early so I CAN fit in that workout is easy. But continuing on the Netflix binge and just watching "one more episode" is pretty easy too. *Side note, my husband and I are working our way through Breaking Bad right now...and OH MY GOSH...it's been so easy to stay up late watching episode after episode.

3. Putting away $50 a week is pretty easy. But, buying that super duper cute top that I just have to have is pretty easy too. 

4. Reading 10 pages of a book will probably take me 10 minutes, which is pretty easy to fit into my day. Spending time on Facebook or Instagram for 10 minutes instead of reading is pretty easy too.  

So you see, these habits are easy to do, and just as easy NOT to do. It's that simple. And this realization has totally changed the way I've been viewing my goals and the daily habits I want to develop. 

I am going to stop viewing these disciplines as "hard" and give them the credit they deserve, which is not that much! Doing the things that I want to do is not that difficult. It's not like I want to build a house every day, buy a car every day, or lose 20 lbs in one day. Those big goals come around by implementing these small, seemingly insignificant, but oh so simple daily goals. 

So I am committing to 5 daily habits that will help me reach my greater goals in due time. By putting the work in now, we ensure that we will reach our goals later in life. Would you like to join me? I'd love that! Leave a comment and share the 5 daily habits that you will start doing TODAY! Let's see how long we last. Here are my daily habits! 

1. Spend time with Jesus every morning. Whether it's reading a devotional, praying, journaling, or having an extended quiet time with the Lord, this time is precious to and vital for me. 

2. Workout/drink my Shakeology. 

- Workout because my job is sickeningly sedentary and I NEED to move my body every day. I'm doing the 21 day fix (started another round yesterday) and LOVE it! 

-Shakeology because it is my nutritional powerhouse drink that gives me all the nutrients I need in a day. I haven't been sick once since drinking it, my digestion is pretty perfect (tmi sorry), and my skin is getting clearer by the day! 

** if health and fitness are a difficult area for you, please contact me! Healthy living is a passion of mine and I'd love to be a part of your journey to reach your goals!

3. Read 10 pages a day of a book that will help me grow. I love reading for fun, but I also want to read more on how to grow as a person, how to be financially smart, and how to be a better person overall. 

4. Save $10/day. This could go a long longgggg way! :) 

5. Go to bed by 9:30/10pm on weekdays (and preferably weekends too!) Sleep is so important for our overall health, energy, mood, and quality of life. I am just a miserable person when I don't sleep enough, and I want to give my body the rest it deserves!

Leave a comment with some of the daily habits you would like to commit to! And thank you so much for reading! ;) have a happy day! 

 

Succulent Garden Box Project

Before I met my husband, I was never one for gardening. My mom and I are actually notorious for killing everything that we try to plant and nurture. Plants, vegetable gardens, even the most low-maintenance greens die no matter what we do, and how much we take care of them. It's now become public knowledge and me and plants should only work together if I'm eating them!

Well, my husband on the other hand, has a green thumb. He loves gardening and landscaping and figuring out how to make things beautiful with plants, gardens, and God's creation. He's been wanting to add a garden box to our little patio area for a while, and last weekend, we finally got around to it! It was such a fun adventure, and it definitely made me want to garden more! Maybe with his help, I won't be such a plant-killer any longer!
 

We both love succulents, so we decided to go with a succulent box. It took a while to choose which ones we wanted to be a part of our garden box; there are SO many varieties of succulents! Finally, after about an hour, we decided on a few little, colorful plants. 

We also bought some rocks and soil. Succulents need well-drained soil, but we couldn't find a garden box that had a draining tray underneath. So one of the very helpful Home Depot staff members gave us the tip of lining the bottom of the box with rocks, then adding soil, as a way to "naturally" drain the soil. That was good enough for us!

Then, we added the soil!

I had the most fun with the soil. Patting it down and making sure all the plants were nice and snug in there was so fun for some reason!

AND the finished project!

I enjoyed this project more than I thought I would. At first, I was just going to let my hubby do this on his own, since it is his thing! But I am so happy I joined in on this garden project with him. I've realized lately that I miss my creative, artistic side. I am craving it. Growing up, I was so artistic. I painted and danced for years, enjoyed singing and was part of a vocal conservatory and my church worship team, and loved to write short stories for fun. Once I started college, I went into a very science-focused major, and while I LOVE nutrition, food science, and everything it entails, my artistic side sort of got washed away, and I've been missing it. This project really brought that pleasure out in me again, and I can't wait to see what other arts and crafts my husband and I will adventure in together!

Lesson learned: be a well rounded person. Don't give up on things you once loved and enjoyed, and don't be afraid to go back to them even if it's been 8-9 years since you've participated in that particular activity. Life is too short! So do the things you love, and do them often! :) 

Summertime Meal & Fitness Plan: June 8-12

I MISS YOU ALL! I really miss blogging, I need to be better about it and have it as a priority! Life has been so busy with parties and graduations and my new job, but I need to put my hobbies first! So, here we go...my  meal and fitness plan for the week!

I've only planned lunches and dinners this week. Usually breakfast has been shakeology, banana with peanut butter, or some toast as I rush out the door since my new job requires me to be there by 6:30/7:00 in the morning! So, here are our tentative lunches and dinners for the week!

Monday:

Lunch: leftover kebab with tzatziki sauce

Dinner: Turkey burger with curry veggie quinoa (recipe coming soon!)

Tuesday: 

Lunch: leftover quinoa, hard boiled eggs

Dinner: Chicken fajita night!

Wednesday: 

Lunch: salad, hard boiled eggs

Dinner: leftover quinoa OR out with the family!

Thursday: 

Lunch: chicken sausage and potatoes

Dinner: out with the family! 

Friday: 

Lunch: Chicken sausage and potatoes

Dinner: Salmon w/rice and steamed vegetables 

There are LOTS of graduations and family events this week, but I'm going to try to keep it as healthy and clean as possible. I am also trying to follow the 21 day fix container system along with the workouts. I LOVE this portion control system! It really helps me see how much more I was eating of some foods, and less of others. And plus, the containers are SO CUTE!

For example: 2 eggs equal one red container (protein), and this is a serving of blueberries which fits into the purple container for fruit! 

As many of you know, I am NUTS for nuts!!! But, this little blue container helped me see how I was way overeating these, and then complaining of tummy aches. Hmmm I wonder why? ;) 

My fitness/workout plan is as follows! 

Monday: I just completed the 21 day fix total body cardio workout! I was dripping...so good!

Tuesday: 21 day fix upper body workout, 30 min walk/run 

Wednesday: 21 day fix lower body workout

Thursday: 21 day fix dirty 30, 30 min walk/run

Friday: 21 day fix cardio fix

Saturday: 21 day fix total body cardio, 30 min walk/run

The 21 day fix workouts are only 30 minutes in length so they have been perfect to fit into my busy days. I've also been loving going on walks (sometimes runs) lately, so I want to incorporate those as well on the days I have time! We will see how this week plays out, but I've been feeling pretty motivated! 

I am also hosting a 21 day fix challenge group starting on June 22nd! It will be a private Facebook accountability group for those wanting to take on the 21 day fix this summer! The package includes the program, nutrition guide, 30 day supply of the superfood shakeology (OBSESSED!), and accountability with me and the rest of the group as we embark on the program together! The deadline to order is MONDAY, JUNE 15th! If you have any questions, please contact me through the "contact" button on this website, or email me at TveenRD@gmail.com for more info! 

Ok, I'm off to start cooking dinner for the hubby and I! Have an awesome Monday night everyone!

A Productive Routine

To say I've been out of my usual routine lately would be a complete understatement. Since getting married about 6 weeks ago, life has been AMAZINGLY different. Being married to the man of my dreams is beyond wonderful. We still have moments when we don't believe we are actually married. We've loved decorating our cozy apartment and coming home to each other at night. It's been a fun adventure, and I can't wait to see what life holds for us. 
 

But, with that said, my routine has flown out the window! If you know me, you know that I am a very routined and scheduled person. I love consistency, and I love when I am productive. But within the last 6 weeks, I got married, moved away from home, and got a new job. I am now a renal dietitian at a dialysis center and am still learning the ropes and getting trained. I work much earlier than I used to, usually starting at 7am. There have been SO many changes to my life in 40 short days, and it's definitely been hard to adjust. 

Before the wedding, I rarely skipped a morning workout. Now, I am struggling to get a workout in most days of the week. I LOVE working out. It's a huge stress reliever for me, and it gives me energy for my day. But morning workouts have not been consistent. This morning, I got the 21 day fix lower body workout in, and it felt AMAZING. But let me tell you, 5am workouts, which used to be part of my "normal routine" have been difficult.

Luckily, the hubby and I LOVE home cooked food. We have been eating at home 90% of the time, and that has really helped with the whole feeling healthy thing! But when we have date night, we HAVE date night. Like these tacos, rice, and beans last week...amazing. No regrets whatsoever. And yes, I ate the whole thing! :) 

Life can be crazy and not as routined as we would like. Especially in a season of change, it can be difficult to get a grip of your life, your schedule, and your goals. I've been thinking about this a lot, and how change...well...changes everything! God has been teaching me a lot, first and foremost to rely on Him, and a few other teachings as well! 

1. I need to show myself some grace. If I am not perfect, that's OK! I came across this quote on Pinterest today (of course) and it was like a lighbulb moment for me. 

I've tried being perfect my whole life, and it just wasn't for me. It's exhausting, confusing, isolating, and just plain IMPOSSIBLE. I know this. And yet, I do need to remind myself of the fact that perfectionism can just make me so plain unhappy. 

2. Make a schedule. As much as I want to be a roll with the punches type of person, I'm just not. A lack of a plan or schedule gives me major anxiety! I want to be more consistent with planning out my workouts for the week and looking ahead at what my upcoming days look like. I'm busting out my dusty planner that I used to utilize extensively, and planning out my work schedules, workouts, meals, and family events. Planning my workouts and my days will help me feel a little more routined and feel some more peace with my new life!

3. SLEEP. Sleep is huge. Lack of sleep can make everything seem so out of control! This morning, I felt SO rested when I woke up, which is why I did my early morning workout. Sleep is crucial and is such a priority. So if you want to have a more routined and productive day, place sleep at the top of your list. 

4. Know my priorities. Moments with my husband, my family, and my friends are my top priority. My faith and my quiet time with Jesus is a priority. Taking care of my body, working out, and feeding myself good food is a priority. Watching hours and hours of Netlflix is fun, but not a priority. Even though I need those mind-numbing moments as well (and trust me, I get enough of them!), I know I feel much more productive when I spend most of my time on my priorities and less time on things that don't bring me any benefit or personal development.

There you have it folks. Forgive yourself, make a plan, sleep/rest, and prioritize your life. Things will go well with you, and you will learn what routine works for the particular season of life that God has brought you to. Life is a beautiful adventure that is meant to be lived. I am loving life right now, and loving figuring things out as an adult. God is teaching me so much about myself and about the kind of life He wants me to lead. It's definitely been a growth experience, but well worth it! God knows what He is doing, just entrust your plans, goals, and routines to Him!