3 Things I've Learned from Trashing the Scale

Ohhhh the scale. That square piece of metal that makes or breaks the day. The number that haunts some of us all day long, and makes us question everything we are doing, down to the food we are eating or whether or not we are wanted and beautiful. I've had a rocky relationship with the scale since I was 12, sometimes giving it up and sometimes taking it with me on family vacations to make sure I kept myself in check. I would weigh myself after binges in order to punish myself and make myself feel even worse for being a failure...again.  I used to hop on daily, and sometimes multiple times a day, in order to assess my self-worth and let it dictate how I would (or would not) care for myself that day. 

Back in October, I was on a team call with the team of coaches I'm a part of as a Beach Body Coach (yayyy Team Inspire Joy!) and we were talking about life and things as we typically do, and I was sharing my struggle with measuring my self worth by the scale. My mentor/friend Anna, as well as the rest of our team, encouraged me to just trash the thing. I had done this in the past, but I'd always end up buying a new scale a few days later, because I could just not let go. But this time, I felt like it would be different. I had the support of an entire team of amazingly strong women to back me up, and I knew that I could give up owning the scale once and for all. I decided to dump it that night, and no, I never bought another one! 

I've never felt more peace and joy in my entire life. Giving up the scale and my emotional attachment to it was one of the best decisions I've ever made, along with starting my intuitive eating journey back in December (post coming soon about that!) I've learned so much about myself, my body, food, and my overall sense of worth by getting rid of the thing that has tormented me for 15 years. Some things I have learned include:

• Trashing the scale has taught me to base my progress and my fitness journey on how I feel. Numbers don't mean everything. I started asking myself "how do you feel?" "how are your energy levels?" "do you feel nourished?" "do you wake up hungry" --> **FYI it is GREAT if you wake up hungry! Means your metabolism is on point!** Getting rid of the external validation/disapproval I'd get from the scale forced me to look at other, more important aspects of living a healthier life. 
• I was able to indulge and not automatically see a "punishment" on the scale. In the past, if I would eat more than usual, I would hop on the scale the next day, see it go up a couple pounds, and throw a hissy fit. Guys, having treats now on then will NOT make us gain real weight. It is likely water weight or undigested food still sitting in your body. Now that I don't see that immediate "punishment" for a couple cookies or a few servings of chow mein, I can fully enjoy my indulgence and move one to my next healthy meal without a second thought. Which brings me to...
• I think about food SO MUCH LESS. I focus more on how I feel and how my clothes fit vs. what I'm eating and what number I'm seeing every morning. Food is not my focus. I already naturally love healthy foods (it's an acquired behavior and it's possible...trust me!) but I don't focus on what I can and cannot eat anymore. I eat LOTS of plants, superfoods, and foods that make me feel good, but I do also indulge occasionally and I don't beat myself up about it or worry that I'm up a couple pounds. Because guess what...I don't know if I'm up a couple pounds, and I don't care! I don't need number to dictate if I am healthy or if I am taking care of myself. 

It's been SO freeing to get rid of the scale, and I am grateful to our team for encouraging me and standing behind me to do so! It was hard the first few weeks, but after some growing pains, it was so incredibly liberating to not stare at that number every morning. I will say that I work in a medical facility, and there is a scale at work, right in front of my office...#irony haha...I hop on the scale once a month or so just to keep myself in check. BUT, since I'm not weighing myself daily anymore or obsessing about it, and because it is not IN MY BATHROOM staring at me every morning, I have such a healthier relationship with the number I see, with the food I eat, and with the woman I am. 

If your story is similar to mine, know that you are not alone and not the only one who is struggling. I've gotten to know so many amazing and strong leaders since becoming a coach, and many of us have dealt with the same insecurities and struggles. It can be hard to take that initial step, but if you feel led to get rid of whatever is weighing you down, I'd say get rid of that scale. It's fine to weigh yourself once in a while, but obsessing about it and letting it dictate your life is NOT OK. And for me, keeping it in the house preventing me from using it as a "once in a while" method. I had to purge my house of it, and that felt empowering. You were made for more then being a number, and you deserve more too. Trust the process, trust your body, and trust yourself! 

Hammer & Chisel Week 1 Recap!

We are more than one week into 2016! I can't believe how fast even January is flying by. So far, I am loving 2016. There is a new freshness and a sense that anything can happen this year. This is YOUR year, make it happen!

I have many goals this year, but as far as fitness and health go, my goal is to feel vibrant and strong. So it is only fitting that I start the year off with a strength training program that scares me like no other, right? Right. 

I started Hammer and Chisel last Monday, which is Beach Body's newest strength training program! It focuses on shredding, getting stronger, and pushing your limits. With one week down, and soreness every day, I can say without a doubt that this program delivers. I am loving every workout and really feeling my muscles work and grow. I have been SO sore, and couldn't even lift my arm during a video call with our coaching team! Most of us are doing the program, and we are all so sore...it's pretty hilarious and inspiring at the same time! I feel so much stronger, without the bulk (ladies, we can't get buff, trust me!), and it's amazing to finally focus on strength and not on just being the smallest size I can be. I thought I'd do a quick recap on how the workouts and meals have been this week and share with you all my thoughts on this program!

** for a day-by-day update, follow me on Instagram! @tveen.verano 

First of all, my before photo!

My goal with this workout program is to tone up and get more muscle definition! 

Workout Review:

The workouts have ranged from 25-40 minutes (Thursdays are rest days), and have been a balance of cardio, strength training, and bootcamp-style moves. There are weights used in each workout, as well as a bench and pull up bar. I don't have those two pieces of equipment, but I have been modifying and still feeling like I'm getting a good workout!

Sagi and Autumn, two of Beach Body's celebrity trainers, alternate their workouts each day. It's a refreshing balance that the two bring to the table. I've done Autumn's programs before, but this is my first program with Sagi. I was intimidated at first, but I also love how he pushes your limits! They both have a no excuses approach, which is SO needed considering I could talk myself out of pretty much anything that I don't want to do. We will never grow until we step out of our comfort zone, and these two trainers basically MAKE you get uncomfortable, push your limits, and at the end of the day, get results! The workouts have been easily completed in our tiny living room, and you definitely get a total body workout in each one! 

Meal Review: 

The program comes with an easy to follow, portion controlled container system, which is without a doubt my favorite system. As a dietitian, I'm often skeptical of many meal plans out there. But, I have reviewed the container system, followed it myself, and have encouraged my clients to do so, and they have all seen AMAZING results! The system comes with cute color-coded containers that correspond to a food group and which foods go into that container. It's so easy to follow and it truly teaches you how to eat according to your body's needs. It is flexible, yet points you to nourishing foods. It makes my dietitian brain very happy!

Most importantly, I've been having my Shakeology every single day, and encourage my clients to do the same. These superfoods boost my immune system, help me recover from my workout, and provide me with so much dense nutrition that I hate missing a day! I actually missed drinking my Shakeology when we were on our cruise last weekend! 

Food-wise, I have been following a more plant-based approach to this meal plan...but that might be another post for another time. For now I am eating a ton of fruits, veggies, legumes, grains, and healthy fats. I'm feeling energetic and vibrant (one of my 2016 words! see intentions post!) and I am loving how I feel with everything about this program! 

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Overall, this mayyyy just be my favorite beach body program to date. I don't know, I love them all, but this one is pushing me and making me believe that I can actually be strong, toned, and capable of more than I think! Stay tuned of my weekly updates on this program!

****Want to join in and do the program with me? Send me a message and I'll get in touch with you! I'm running test groups with my clients for hammer & chisel and I'd love for you to be a part of it! 

Why I hope to fail in 2016

Yep, you read that right! This year, one of my goals is to fail...fail forward that is. As many of you know, I'm an online wellness coach, and one of my favorite things about  coaching is that it has taught me how to take action on my dreams, whatever they may be. But, I still find myself stuck in fear and paralyzed when trying to do what scares me. Well,  I just read John Maxwell's book entitled"Failing Forward," and my mind exploded. Where had that book been my whole life? Why hadn't I picked it up till now?? It's changed everything about how I view my goals, accomplishments, and failures, and I am definitely implementing failure into my 2016 goals and intentions. 

The concept of failing is so difficult for most of us. We want to do everything in our power to prevent ourselves from failing. We tend to let our fear keep us in our safe, small bubble. I often underestimate my abilities and set low standards for myself that I KNOW I will reach, just so I don't fail. Well, enough is enough!

Maxwell discusses failure and mistakes in this book, but takes it one step further. He challenges us to think about what we do AFTER the failure.

Maxwell states, "the only way to break the cycle is to face your fear and take action, even though it may seem small or insignificant." The "cycle" he is referring to is the cycle of being paralyzed after a failure. We all fail, but it is what we do right after the failure that develops are character, strengthens us, and helps us fail forward, instead of stay stagnant or go backwards. We can vow to never fail again and become inactive in our lives, or we can choose to take the next step, grow, and continue on this journey called life.

This year, I'm choosing to keep failing. I want to do the next thing, not just wallow in my mistakes. Like the following quote says, I want to go on to the next challenge each and every time I fail...

"Learn from your failures and go on to the next challenge. It's ok to fail. If you're not failing, you're not growing."  -H. Stanley Judd

And that my friends is precisely why I plan on failing this year. I want to grow. I don't want to stay stuck in a cycle of fear, not reaching my full potential. I was made for more than that, and I know God has given me many gifts and talents to be used for HIS glory. So why should I be afraid? I want to take the risks necessary to move forward, no matter how scary they may be. 

If you want to take your 2016 to the next level, I strongly recommend this book. If you have always felt a tension between your dreams and abilities, pick up this book and read it. Absorb it, take it in, and apply it to your life.

This isn't just a warm and fuzzy, confidence-boosting book that will leave you smiling and comfortable. It will take you out of your comfort zone, redefine how you view fear, and give you the tools to get out of your own way and face your fears.

I have big goals and big dreams for 2016, and I plan on failing my way to each and every one of them! 

"Failure is either your friend or your enemy- and you are the one who chooses which it is." - John Maxwell

My 2016 Intentions

Ohhh it's that time of year again isn't it? The New Year just crept up on me this year. Usually I am in full anticipation mode from Thanksgiving until New Years of the freshness and newness of the upcoming year. This year, I feel like life has been out of control and all of a sudden, January is almost here! How did that happen?

I'm fully convinced that it's because I don't have a "Thanksgiving" or "Christmas" break anymore since I am now a working woman. There is no time to just sit and relax and absorb this time of year. Oh well...#adultprobs

Anyways! This year, I have a lot of goals and intentions. I am a pretty ambitious person and I dream big, but I get terrified at failing anything I set out to do, which makes me stay in my safe space and not attempt many new things. But, as I reflect on 2015, I am realizing that I did a lot of new things this year!

1. Got married. Yep, never had done that one before!

2. Became an entrepreneur and became a wellness coach! 

3. Moved out of Pasadena, where I've grown up for 26 years!

4. Changed jobs and am now an RD at a dialysis center!

5. Read a TON of growth books and realized that there is freedom in self forgetfulness and focusing on others instead. 

Yep, lots of new stuff going on in my world. But I also have learned so many things along the way. I've realized that new things don't have to be so scary, and that it is totally acceptable to put yourself out there, be brave, and grow. Actually, those are the words I am focusing on this month:

********Brave, Bold, Confident, Vibrant, and Free

Based on those emotions, I've made a list of intentions that I have for 2016 that make me feel good and align with the kind of woman that I believe God has created me to be. I thought I'd share them in my little blog world for accountability, as well as motivating some of you to think outside the box when it pertains to your vision for the next year!

My 2016 Intentions:

1. Say "YES" to more things, even if they scare me.

2. Be more patient and don't just react! As my mama says, count to 5, then speak :) and as the book of James says, "be slow to speak, slow to become angry, and quick to listen."

3. Spend more time getting ready. Because showing up to work with wet hair ain't cute in your late 20s..

4. Nourish and move my body in a way that makes me feel vibrant! Lately this has meant lifting heavy weights (SO excited for my new strength training program in January), running, and eating a ton of plants as well as some treats. 

5. Paint/write/reconnect with the creative little girl I used to be. Have more creative "dates" with myself without a phone, TV, or technology in general. 

6. Run my half marathon in May! EEEEK! This will be my 5th one and I'm so excited! 

7. Start an email newsletter for all your lovely blog people! (Make sure to subscribe with the button on top for updates!)

Well, that's it for my vision for 2016! For once, I feel like my intentions and goals are not just appearance/weight focused, but focused more on who I want to be as a person. And I like that...a lot! :) 

I'm off to pack and get ready for our New Years Cruise this weekend! So I will see you all next year! Make sure to keep an eye out for some fun new things happening with me and my biz in 2016! :) 

Daily Manna: it's Christmas!

Happy Wednesday everyone! I hope you all are having a great week and are gearing up for Christmas! I am OH so excited about Christmas this year! We are spending Christmas Eve with my husband's side of the family, and Christmas Day with my side of the family. I can't wait to celebrate the birth of our Savior with family, good food, and my favorite Christmas movies!

I thought I'd do another Daily Manna post this week, holiday style! I've been keeping up with my workouts and it's become such a regular part of my routine, which I am grateful for! And the 21 day fix workouts make it so easy because they are only 30 minutes and VERY easy to fit in to my busy day! 

Yesterday morning, I did the upper fix extreme and then downed my Shakeology! It was sooo yummy! 1 scoop vegan chocolate blended with coconut milk, ice, and a handful of spinach!

I also had some extra time in the morning and decided to make spelt blueberry banana pancakes with PB smeared on top and strawbs on the side! These turned out SO fluffy and delicious! I'll have to post the recipe soon!

There were SO many treats at work yesterday, so I indulged in a dark chocolate coconut cashew bite. SO good with my coffee!

And of course, my daily baby carrots!

Along with 6000 pounds of chocolate, one of my patients also got me this beautiful necklace as a Christmas gift! It was so sweet! I love being a part of these peoples' lives and helping them get through a difficult time. Working as an online wellness coach, as well as a dietitian at a dialysis center, has put me in a position where God can use me to positively impact others. All of the treats and the beautiful gifts yesterday were just yet another confirmation that God can even use someone like me who is broken, but redeemed, to love on others. I know He has me where He wants me in this season of life, and for that I am grateful. 

Lunch was a HUGE salad with cilantro dressing and some chunky veggie marinara with chickpea fritters! These fritters didn't turn out quite as great as I wanted, so I will keep testing it out and share a recipe soon hopefully!

In the afternoon, I also had an apple and nuts but forgot to snap a pic! I had to work later than usual yesterday and knew I would need an extra snack to get me through the afternoon! When I got home, I vegged on the couch for a bit, and then got to cooking! My hubby and I snacked on these veggie and flaxseed chips with some hummus while we cooked!

Dinner was some roasted sweet potatoes with a one-pot-wonder I improvised: zucchini, eggplant, broccoli, kidney beans, and diced fire-roasted tomatoes, with some cumin, salt, and red pepper! Oh and garlic, always garlic!

The night ended with my husband and I getting sucked into yet another show: The Man in the High Castle! SO GOOD but so disturbing at the same time. I can't wait to keep watching and see what happens!

It was a rainy and relaxing day yesterday with some good, healthy eats as well as some treats mixed in there! I've been learning the art of balance this month, and it's been, without a doubt the healthiest thing I've ever done. More on this later as I am still processing and learning and journeying, but all I can say is God is SO good, Christmas is 2 days away, and I am so excited for what is in store for 2016!

What 10 months of coaching has taught me

Happy Friday all! I hope everyone had a glorious week...just one week left until Christmas and I couldn't be more excited! I can't wait to spend time with family and my husband on our first Christmas together! 

Today is actually a special day for me because it's been 10 months since I decided to take the plunge and become a wellness coach! On February 18th, right before church, I impulsively decided to sign up as a beach body coach because I was in LOVE with the program I was doing at the time (piyo!) and wanted to pay it forward. Little did I know that becoming a coach would completely change my life in the best possible way. I've learned so much these past 10 months and could probably gush about coaching and our team for HOURS, but for now, I thought I'd talk about a few things I've learned from my 10 months of coaching: 

1. I can do hard things. Since becoming a coach, I finished my first fitness program and went on to finish others. I've NEVER seen fitness programs through and for once, I held myself accountable and did what I said I would do! I used to self-saboatage myself into failure and stop programs mid-way, but becoming a coach helped me stay accountable to myself and the team of coaches I am a part of! Which brings me to #2...

2. I can just be me and be accepted for who I am. When you sign up as a coach, you typically join a team of coaches and have a mentor coach. I stumbled upon Team Inspire Joy and literally thank God every day that I am part of this particular team. These women empower me every day and accept me for who I am, flaws and all. This confidence has helped me be more real with others through this blog, Instagram, and just in my every day life in general. Who I am is good, and who God made me is beautiful. So I CAN just be me! :) 

3. I am a true entrepreneur. I've always wanted to have my own business and work from home, but I always thought, "that would never work for me." Well I'm here to tell you that it has! I'm officially an entrepreneur and am my own boss. I decide when and where to work on my coaching business, and I decide what kind of business I want to have. I am making a substantial side income and I can't wait to see where 2016 takes me on the business side of things! Full-time coaching here I come! 

4. I absolutely love supporting and empowering other women to take control of their health. This job seriously sets my soul on fire and I love being able to connect with people who have had the same struggles as I have, while helping them grow and reach their full potential. It's been amazing to see my Joyfully Fit Bootcamp ladies take charge, set goals, and then conquer them with the support of our awesome community! 

5. I love coaching coaches!   This part of the job has been such a rewarding aspect of coaching! I never saw myself as a leader, but now I am leading other coaches and helping them do what I do, all by strengthening them to be themselves, share their story, and grow their own coaching business. I'm growing a team of my own personally-mentored coaches called Team Joyfully Fit. They are a group of strong and confident women, and I could not be more proud of each and every one of these ladies! 

My heart is so full right now as I look back on these 10 months. God has blessed me with this opportunity and I am so excited to pay it forward, not only in my clients, but to my team of coaches as well! I can't wait to see where God takes this business.  I've grown so much as a woman and as a daughter of the King, and I have confidence in Him that this is what He has created me to do: to empower others to live vibrant, healthy, and confident lives. 

Interwsres in in doing what I do and joining our team? Email me at TveenRD@gmail.com for some info, or comment below with your email address and I will get in touch with you! 

Weekly Meal and Workout Recap!

Wow...is anyone else in complete shock that it's practically mid-December already? I can't believe how fast this month is buzzing by...which makes me sad because this is my absolute FAVORITE time of year! But I'm also looking forward to the second half of December because CHRISTMAS and we are going on a cruise for New Years!! AHHH, so many things to look forward to!

Last week was the first week that I felt like I was back on track regarding workouts! I got rundown the weekend after Thanksgiving and took a few days off of working out because my body NEEDED that. I was ready to come back full force last week with a special guest...my husband! He decided to join me on about 4 of my workouts and I couldn't have been happier! It was so fun to be working out with my best friend and pushing each other to be better!

Post-workout shakeology for the both of us!

Last week was my first week of my 3rd round of the 21 day fix extreme program! I want to get one more good round in before our cruise, and before starting Hammer and Chisel in January! Except that I got impatient and tried out a H&C workout the other day and am officially in love! Sagi hit every single muscle group in about 23 minutes and I am SO sore right now! It felt amazing to focus on strength and toning and push myself farther than I ever have...soooo looking forward to this program! If you want to join my exclusive test group for Hammer & Chisel that starts January 4th, please email me (TveenRD@gmail.com) or send me a form via the contact button! 

I was also proud of myself for going on an afternoon run last week! I am a morning runner and usually lose steam by 3pm, but I was able to run on Wednesday afternoon and it made me SO happy! I love running and am excited to start slowly incorporating it back into my routine as I start training for my 4th half-marathon! More info on that coming soon...

Meals were also beautiful and balanced! I ate mostly plant-based (mostly veggies and fruits and things from the ground!) all week and filled every plate with fruits and veggies! I feel amazing when I eat real, whole foods. I've also been practicing intuitive eating and am surprised at how much of the HEALTHY foods I am craving....

Now don't get me wrong...we had 4 holiday parties last week, and I definitely indulged! But I ate what I wanted and stopped when I was satisfied, instead of obsessing or feeling guilty, or restricting myself all together. I was mindful, which feels amazing because I was actually present with the people around me, while thoroughly enjoying my time at these parties without hyper-focusing on food! But I definitely enjoyed some cookies, pizookie, cake, and pumpkin bread...YUMMAAAAY!

Overall, I'm proud of myself for sticking to my workout routine during the week and sticking to plant-based eating 80-90% of the time, because that is what I have been intuitively wanting. I'm eating in a way that makes me feel good, and the fact that I am getting SO many plants kinds of balances out the cake and cookies...right? :) When we fill up with the healthy stuff, there is room in our health for the treats! Focus on the foods that make you feel GOOD, and then mix in a small amount of treats if desired! 

So for this week, my goals include: 

• the 21 day fix extreme workout plan
• run!
• try another Hammer and Chisel workout...seriously no patience with this one! I want to do little bits of it here and there because I am just SO excited!
• stick to foods that make me feel good, healthy, and vibrant
• continue my "Seamless" Bible study (by Angie Smith...I'm loving it!)
• read and find cozy time in my day

I hope you all have a great Monday night and a good week up ahead! 

What's coming in 2016?

Hey everyone! Happy Monday! I hope everyone enjoyed their weekend to the full. I sure did! I went to Disneyland on Friday and then again on Saturday, and spent some wonderful time with family and friends from out of town! It was a whirlwind weekend, but so much fun at the same time. Now, back to Monday and back to routine! 

Today is day 1 of the 21 day fix extreme for me! This is my third round doing this program, and I wanted to get one more good round in before starting Hammer and Chisel, Beachbody's newest program, in January! Plus this round will finish right in time for the cruise we are taking for New Years! Can't wait! I am so pumped for Hammer and Chisel though, because H&C combines two of the BEST trainers and gives you a 60 day program to get stronger than ever. I love that my goals have shifted from being a skinny-minnie to being strong and toned. Strong is so much better! Plus you get to eat more! ;) and really, it's all about the food.

I'm planning some fun things for you all in 2016 in regards to the fitness groups I run, so I figured, the planner that I am, that I'd write it all out for you so that you can choose which accountability group you would like to be a part of! SO here we go! 

FREE CLEAN EATING GROUP:

January 4-8: free 5 day Back to the Basics clean eating group! This will be a short and sweet kick off to the new year for anyone looking for some fun recipes and an EASY way to get back in to healthy eating at the beginning of the new year!

*NEW GROUP!* TEST GROUP FOR HAMMER AND CHISEL!

I was SUPER excited when I got my box! Stay tuned for an unboxing video coming this week! 

On January 4th, I will personally be starting the newest Beachbody program, Hammer and Chisel, and I would love to run a "test group" for this program with anyone else interested in taking the plunge and going through this 60-day program with me! Requirements? Purchase the program + Shakeology through me as your coach (it's on sale for the month of December!), and we will all be in a private accountability group on Facebook and post daily on how the program is going! Meal plans, check-ins, and motivation will be provided and we can all experience the newness of this program together! 

JOYFULLY FIT BOOTCAMP:

My monthly, 21 day accountability group (or what I call my Bootcamp) will be starting on January 11th! This is for anyone doing a Beachbody fitness program and has me as a coach. It will consist of 21 days of accountability, checking in on meals, new recipes, food prep ideas, and building the confidence to take care of yourself. We all deserve to be the healthiest and happiest versions of ourselves, and this bootcamp focuses on all aspects of health; mind, body and soul! You must be doing a Beachbody program through me and drinking Shakeology daily so that everyone has the same level of commitment and tools to make this Bootcamp work for you! 

So! That's what's coming in 2016! Three groups to chose from, and they all depend on your goals and what YOU want to get out of your fitness journey! Please fill out the form below with which group you are interested in. And fear not! If you have no clue which group would be best for you, fill out the form anyway and we can chat about your goals, lifestyle, and what my personal recommendation is for you! 

Daily Manna: pancakes, rest day, and a muffin recipe!

Well hello there! I hope you all had a fantastic Thanksgiving weekend and are having fun gearing up for Christmas! I know I am! My hubby and I decorated our apartment and we are so excited to celebrate our first Christmas together! I love everything about this season and am looking forward to many cozy nights sipping tea and watching Christmas movies! :) 

I thought I'd bring back my daily manna posts from...um...about 2 years ago? I used to write these daily posts as a journal to myself and I absolutely loved them! But, life got in the way, which is typically the case, and I didn't give this blog the attention it deserves. Blogging is near and dear to my heart so I definitely want to take care of my blog more and give you more content to read! 

And with that said...here is today's daily manna!  

Today was a rest day for me workout-wise. I don't take nearly enough rest days as I should, and since I felt a little under the weather earlier this week, I decided to take it easy on my body. So, I started my day out with quiet time with Jesus and read and journaled. Then I whipped up my shakeology and sipped on yummy superfoods! 

I blended a scoop of vegan chocolate Shakeology with coconut milk and ice...so good!  

I decided to make my hubby and I some pancakes since I had some extra time in the morning (I am a super early riser). I used the gluten free pumpkin pancake mix from Trader Joe's and mixed in oats and flaxseed for some extra fiber and healthy fats! I topped these babies up with sunflower seed butter (I'm obsessed). They hit the spot!  

Around 9am, I definitely needed something warm since our office was freezing! I had an extra tea bag from sbux (I usually order grandes with just one tea bag and sometimes the kind souls at Starbucks let you take the second tea bag home!) so I boiled some water and snuggled in my office chair with my tea. I also had a Larabar but forgot to take a picture of it...sad day! 

After a busy morning meeting with patients, it was time for lunch! 

Lentil veggie stew with brown rice and a side of carrots. And for dessert...kiwi! I love kiwis!  

Work ended pretty quickly in the afternoon and once I got home and did an inventory of our fridge, I grabbed my purse and headed to sprouts. We literally only had kale and quinoa in the fridge, and I knew we needed some more supplies! I love going to the grocery store when I'm NOT in a hurry, and this afternoon provided me with that opportunity! I walked along each and every aisle and thoroughly enjoyed myself.

I also snacked on some almond because PSA: do not go grocery shopping hungry!  

Almonds yummmm :)  

I got home and organized our fridge and pantry and settled down to some Netflix time. I love being productive when I'm home (and I DID clean the kitchen floor!) but today, rest was calling to me, and I listened. 

Until...baking called my name. I have been wanting to experiment with spelt flour lately, so I decided to whip up some almond blueberry muffins. I just basically threw what I had into a bowl and hoped for the best! The recipe went something like this: 

Makes 9 muffins:

1/2 cup spelt flour

1/2 cup almond flour

1/2 cup applesauce

1 T coconut oil

1 whole egg

1/2 cup almond milk

1/2 tsp cinnamon

1/2 cup baking stevia (or sugar) 

1/2 tsp baking soda

1/2 tsp baking powder

I mixed the batter thoroughly, poured the batter in 9 muffin tins, and then baked them on 350 for about 20-25 minutes (I've found the baking time REALLY depends on your oven, so check with a toothpick!). While I waited for these to bake, I whipped up a quick dinner. 

I had made the quinoa and black beans yesterday, so dinner was a breeze tonight (yay for meal prep). Basically cooked quinoa and added a can of cuban black beans and about 1/2 cup fresh salsa (laziest dinner ever). So for today, I made a huge salad (massaged kale, romaine, cucumbers, and tomatoes with olive oil, lemon juice, and garlic salt), with the quinoa-bean mix, and a small handful of rice chips! This dinner hit the spot and left me feeling satisfied and happy! 

And a little bit after dinner, it was time to taste-test my muffin. I smeared it with a bit of Justin's vanilla almond butter which legit tastes like frosting...SO GOOD! And I'll definitely be baking with spelt from now on! Some benefits of spelt include its high fiber and protein content, and how abundant it is in important minerals such as iron, zinc, and B vitamins! Plus the spelt flour gave these muffins a crunchy top and a soft and fluffy middle...just the way I like it!

After my delicious muffin, I cleaned up the rest of the kitchen and am now enjoying some quiet time waiting for my hubby to get home. On Thursday nights, he leads a small group bible study for high school guys in our home, so I plan on heading to our bedroom and having some quiet time, reading, and journaling, then hopefully dozing off and getting a good night's rest for my Disneyland day tomorrow! I'm oh so excited! 

It truly was such a good day today. It's so important to look for the good in every day and gather the blessings God lays before us, just as the Israelites gathered the manna God provided for them. I am so grateful today for my job, my coworker, my sweet bosses, my husband, and our quaint little apartment. I'm thankful for my clients who bring such joy into my life and are KILLING it with their healthy lifestyle habits this week during our challenge. Lastly, I'm so very thankful for my relationship with Jesus and the grace and restoration He has shown a broken girl like me. His love is SO sweet! 

I hope you all have a restful evening...it's FriYAY tomorrow!! :) 

Mindfulness During the Holidays

It's the holiday season and I couldn't be happier! With Thanksgiving tomorrow and Christmas just around the corner, I am ALL kinds of giddy! I love everything about this season: the music, movies, lights, decorations, weather, and of course, the food! But in the past, I've also dreaded this time of year, also because of the food. I've used this time of year to completely let myself go, eat as much as I can, sneak food, and make excuses until I feel sluggish and fluffy by January 1st. I would count down until the end of the treats and parties so that I could relax and get back on the healthy train. But, one week into January, another party would come along, my friend would have a birthday party, and I'd find myself right back in temptation central. Yikes! 

I've realized over the years and through my struggles with food that parties and opportunities to trash my body would always be there. Excuses would be so easy, and I'm pretty sure the stores sell pies year-round and not JUST during the holidays. I realized that this 2 month dread/binge habit would not bring happiness to my life at all, and actually left me entering the new year feeling sluggish and not at my best. 

Now, don't get me wrong. I am a FOOD LOVER, and fully intend to enjoy apple pie and other treats on Thanksgiving. But I think it's important to recognize that many people, including myself, struggle with overdoing this time of year and treating our bodies horribly BECAUSE of the holidays. For me, these excuses stem from self-worth and confidence issues, which I have only recently begun dealing with through time with Jesus, inner work, and an amazing group of women that God has brought into my life. I've realized that until I start respecting my body and believing it deserves health and vibrancy, I will never treat it the way I should, regardless of what I eat. 

This year, my goal is to be mindful of every aspect of this holiday season, and not just hyper focused on the food part. I am going to remind myself that my body is the temple of the Holy Spirit, and that respecting it not only makes me happier and healthy, but it also helps me be a more vital instrument to be used by God.

So! With that said, here are some of the mindfulness tips that I will be following this season. Let me know what you think and which ones you can incorporate into your life to help you enjoy this season with the stress and guilt of overindulgence!

1. Remember the reason for the season. Guys, Jesus is the reason for this season. God became man and was born on this earth to redeem me of my sins. Why would I make this season about anything else other than celebrating my Savior with my friends and family? I've let food take the place of God for too long, and that is just no way to live. I want God more than anything else in all the land, and fixing my eyes on HIM is what gives me a firm foundation no matter what is going on in life.

2. Exercise daily. I plan on exercising and moving my  body for at least 30 minutes/day during this season. Exercise puts me in the right mindset to treat my body well and respect myself. It also serves as a natural anti-depressant and helps reduce anxiety, which is SO needed during this time of year!

3. Be present with your friends and family. In the past, I've been stuck in my own head during holiday parties and gatherings because I am always concerned about whether or not I am eating too much, or too little, or what exactly constitutes a "moderate" amount of peppermint bark. That keeps me from fully enjoying my family during our time together and always leaves me regretting not being present with them! Focus on the people you are with, and the food often takes care of itself. 

4. Eat yo greens! Eat as much of the good stuff as possible! I plan on fueling myself with veggies, fruits, lean proteins, huge salads, and my daily Shakeology! Filling up on the good stuff will leave less room in our stomachs for the not-as-good stuff, and will serve as a natural moderation system. I also recommend having a big salad or snacking on veggies before going to an event. Don't go starving and end up gorging on the appetizer before even the real food (or dessert!) is served. Go in with a happy and satisfied belly and you will make wiser choices. 

5. Show yourself some grace. Even the best of intentions can often get side-swiped by a beautiful table of all of your favorite sugary treats. Trust me, I've been there...walking in to a party with a  plan and ending up plunging head-first into all the goodies. The best way to get back on track is to show yourself some grace. Enjoy yourself and your favorite foods, but also know that if you fall of track and end up over-doing it, tomorrow is always a new day with its new mercies.

I hope you all have a wonderful week and an AMAZING Thanksgiving tomorrow! I'm personally looking forward to a cozy morning with my hubby, a workout that will energize me, baking, and spending time with family! And some amazing pie :) make it a great one everyone! 

Want to join my post-Thanksgiving 5-day clean eating accountability group? It's not too late to sign up, and the group starts up November 30th! Sign up below and I will get back to you with more info!