Move more and sit less

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

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

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

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

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

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

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

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

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

When salads just won't do

Summertime usually means cool, fresh, crisp foods. Which is why salads are usually my number one choice for lunches, dinners out, and an easy meal to throw together. But lately, I have just been SO sick of salads. My coworker and I were commiserating about this the other day, and how even though we vary our salads and types of dressings, sometimes, salads just won't do. 

Now, y'all know how much I LOVE my plants and love my veggies. And I love getting 4-5 cups of vegetables in while eating a hearty salad. But this girl needs her variety when it comes to food, or I'll be finding myself at the closest bakery deciding between a brownie, cookie, or both. Ya feel me?

It is important that our meals are balanced and nourishing, but we also must ENJOY them. Here are some ways to enjoy your vegetables, still eat nourished and balanced, all while saying no to the never-ending salads!

1. Raw vegetables! Crunchy veggies are a great way to get your vegetables in! Use guacamole or hummus as a dip and you can go to town! I love dipping carrots, bell peppers, and cucumbers in hummus. It's filling, and you can get 2-3 servings of vegetables in just a snack! 

2. Sauteed, steamed, or roasted veggies. I know it's summer, but there is no rule saying you can't still have warm food! I love sauteing broccoli, bell peppers, kale, eggplant, zucchini, or really any vegetable, flavoring it up, and paring a hefty portion with rice, quinoa, or some chicken for a quick and satisfying meal. I even add some beans and salsa to make a burrito bowl! Or whip up some green curry to flavor this dish up even more. 

3. SOUPS! I love making huge batches of soups or stews. They are so easy to whip up! Just use 1-2 types of beans (my favorite is black), a can of roasted tomatoes, and as many veggies as you'd like. Season the pot with some taco seasoning, and you've got a filling and veggie-filled meal that you can enjoy all week long!

These are just a few ways to help avoid food boredom, while still receiving all the wonderful health benefits that plant foods have to offer! Heathly eating doesn't have to be boring, it can be full of flavor too! 

* if you need some extra support or guideance with meal planning or getting started on a healthy eating journey, feel free to email me (tveen.verano@gmail.com) or contact me above! I'd love to start working with you on living a more nourished and free life! 

3 Tips for a Healthy Beach Day!

When I was in 8th grade, I went to the beach with our Honor Roll. Yes, I was the typical over-achiever. My friends and I were in the waves out only to about our hips, but all of a sudden a huge wave came and I got pulled under the water. It was the strangest sensation to be under the waves, looking up through the water, but not being able to pull myself out. I remember being so young and so terrified that I was going to die. Thankfully, I ended up riding the wave towards the shore instead of deeper into the ocean. I had swallowed sand and water and just felt icky. I have never lost my love for the beach, but since that day I have not been a fan of the ocean part. 

Since I don't like getting into the ocean, beach trips for me are all about resting on the beach, reading a good book, and of course, the snacks. It can be hard to have a healthy day at the beach because usually all you want to do is veg out and relax. This past weekend, we headed to the beach with our youth group, and we had a BLAST. The kids went into the water and my husband taught them how to body board, and I was in charge of the food. The snacks were on point: double stuffed oreos, cheddar and sour cream ruffles, chips and salsa, chex mix, carrots, watermelon, grapes, and PIZZA. Papa John's pizza, which is a youth group favorite. How can you possibly resist all of these temptation, no matter how much you know about health and nutrition? Should these days just be considered "off" days from our journey towards our health? Or should we still stick to the goals we have set and the plans we have made and just say no?

It can be a challenge to stay healthy and nourished at the beach without feeling deprived, so here are three tips on how to enjoy the day without the repercussions of a sugar and salt overload!

1. Fill up on as many fruits and vegetables as possible. Carrots, bananas, grapes, watermelon...these are all light and easy snacks to take with you to the beach. The more vegetables and fruits you fill up on, the less room there will be in your belly for the processed snacks. And even when you do have the processed snacks, you won't have as much because you filled up on those plant-based foods first!

2. Give yourself grace. Don't be too hard on yourself if you enjoy one too many oreos or those extra handfuls of chex mix. Life is too short to kick yourself and make yourself feel guilty. Food guilt is NEVER a part of a healthy lifestyle. Rather than feeling guilty, make a conscious decision to stop the mindless snacking, grab a bottle of water, and enjoy the rest of the day without being too focused on the food. Which leads me to...

3. Focus on your relationships. These days are NOT all about the food. Enjoy the beach and the company instead of being focused on which snack you will eat next. Food is a joy in life and a way to bring people together, but it is not the end of the world. I know for me, if I am feeling insecure (hello swimsuits!), I would much rather have food for company than people. But that is just replacing your need for human connection with some chips and salsa, and that is not how we were designed to be! We were made for human relationships and company, so make that the focus of the day, and the rest will fall into place!

We had such a great time with these beautiful people last weekend, we enjoyed food, the beach, and the company. Summer isn't over, so I hope the next time you head to the beach you will keep these tips in mind and they will help you have a nourished day, body and soul!

A healthy way to clean things up

I canNOT believe it's July already!  and the 5th nonetheless! 2016 is flying by, and before we know it, it'll be fall! For now though, I am soaking up summertime and everything it entails: from BBQs, late night froyo runs, and beach trips! 

It's been an eventful and fun summer, and actually an eventful past few months. We went on our Parisian adventure in April, came back home and entered escrow a week later, moved into our new home a couple weeks ago, and are just now calming down and living a "normal life." My hubby and I are excited to finally be winding down on a busy season, and hopefully entering a season of rest and relaxation.  

But during this stressful and busy season, I must admit I've let my healthy lifestyle fall by the wayside. And yes, that DOES happen. It is comical to me that people think dietitians have it all together when it comes to healthy eating, because we most certainly do not (which is why I think we are equipped to help those who need some extra guidance...we know the feeling!) I am human just like you, and I have massive sugar cravings, chips and salsa indulgences, and a love of double stuffed Oreos. My husband and I have indulged in our fair share of takeout, fast food, and Papa Johns pizza (our favorite!) and while it's been relaxing to just eat freely, we both definitely feel the need to balance that freedom out with nourishing choices as well. My body is definitely not feeling as energetic as it used to, and I'm ready to get that fire back in my bones, crush my morning workouts, and feel like myself again!

It IS interesting isn't it...how freedom works differently during different phases of our life. Freedom for me in the beginning part of the year was indulging in carbs, sweets and anything else I wanted to while consuming nourishing foods 80 to 90% of the time...and mostly plants. But now, I am finding freedom in structure, in routine, and in more nourishing and wholesome foods. My struggle lately is that with SO many events, family get -togethers, and the laziness of summertime, I've made excuses as to why I can't take better care of myself. And I am now realizing that I am worth way more than excuses, and just because there is an event or two, doesn't mean I should embrace the unhealthy choices every other day of that week (all or nothing people out there??I know you understand). It IS okay to "clean up" your diet in a healthy way that doesn't trigger restrictive habits, so that is precisely what I am doing to do. Feeling nourished and free is so important, but feeling sluggish is not freeing to me, so in this season, cleaning up my diet does sounds freeing and OH so good. 

Even though we are going away this Friday for Church family camp, I am still going to meal prep and plan for the next 3-4 days so that my husband and I can feel more like ourselves again. And since July marks the middle of the year, why not make some new intentions for the second-half of the year, while cleaning up our eating a bit!

Intentions: 

- Run 2x/week

- Hammer and chisel workouts 4x/week

- Cleaning schedule for our new house! It is much bigger than our itty bitty apartment, which took about 20 mins to clean from top to bottom, so I definitely want to get into a better routine now that there's more space to clean!

- Put pictures up in our new home

- Eat at home 5 nights out of the week

- Meal prep!

And speaking of meal prep, I am doing my best to use up what we have at home and pair those foods with healthy vegetables and carbs to last us through the week! Here's the plan!

Breakfast: eggs, oatmeal, fruit, Shakeology

Lunch/Dinner:

Proteins: Tilapia, chicken, turkey (we had all this on hand at home already, yay for the freezer!)

Vegetables: green beans and broccoli (I am SO over salad lately, so sauteed vegetables are winning this week)

Carbs: roasted potatoes, rice

Snacks: carrots, nuts, Larabars, Justin's nut butter packets, bananas

Keeping things basic and simple is the best way to not only stick to healthy choices, but also make the healthy choice the easy choice. And it is helpful in the money department as well! I am excited to get back to my routine, clean up my diet, but also maintain a healthy and balanced mindset in the process! It is possible as long as you show yourself grace, love, and keep things as simple as possible! ;) 

Friday Favorites!

Happy Friday everyone! This week flew by for me since I had Monday off, but I'm still so happy the weekend is here! We have really been enjoying our new home, and my favorite part so far has been my 8 minute commute, versus my 45 minute commute to our old apartment! It is so nice to finally clock out and be settled at home 10 minutes later. 

I thought I'd do a "Friday Favorites" post since I have a lot of favorites to chat about lately!

1. My new work space! Last summer, I set a goal that in one year, I wanted a set and official work space. As many of you know, I am currently building a business as a Beachbody coach, but the only room I had in our old apartment was the floor, couch, or random moments on my phone to work on it! In our new house, we converted the second bedroom to an office for both my hubby and I, and this goal has officially been met! I love having my quiet time here, space to work on my business and check in with my clients , and a space to workout! It's quickly becoming my favorite room of the house. 

2. Justin's nut butter packs. I have one of these a DAY and they are just delicious and amazing and fill me right up! Healthy fats are so "in" nowadays, and I love that there is a sweet treat packed inside these packets, as well as healthy almond butter! The vanilla almond butter and chocolate hazelnut butter are my absolute favorites!

3. Armor of God study! In my work space picture above, you can see that I am currently working my way through the "Armor of God" Bible study by Pricilla Shirer. This study is so eye opening, faith-strengthening, and has rocked me to my core. It is all about being armed and ready for the enemy's attacks. This week was about real faith and how to step out in faith so that your faith takes action and isn't just theoretical. So convicting, I can't wait to keep going and digging into God's word! 

4. Hammer and Chisel! I started up Hammer and Chisel again this past Monday! It's my favorite program and I already feel more like myself doing it! This program + following the 21 day fix meal plan has given me SO much freedom in my health and fitness journey! Building and learning how to feed your muscles is so rewarding and strengthening. I feel like God is making me stronger with this program and teaching me how to use whatever I eat and drink for HIS glory, not my own. My Nourished and Free community is also following along with the 21 day fix meal plan and feels the same! The program is actually on a massive sale this month with Shakeology, so now is the perfect time to try it out if you have been curious about it! It's not too late to join us, click here for more info! 

5. Plants! I've been gushing about my love of plants for months since I've been adopting a more plant-based approach to eating, so I am sharing what I've learned in a FREE accountability group next week about eating more plants! I've been researching and writing up recipes for my group all morning and I am just so excited for everyone in the group and the info they will be receiving! If you'd like to join, it's not too late! Just fill out the form below and I will get in touch with you. Remember this group is FREE with no strings attached, so take advantage of getting back on track with your eating and veggies before the 4th of July weekend celebrations begin!

That's all I have for this lovely Friday! I hope you all have a wonderful, restful, and exciting weekend! 

Daily Manna: We're Moving!!!!

The Veranos are officially homeowners!!! My husband and I are feeling so blessed and oh so excited to own our first home! We fell in love with this place the moment we saw it and have been in escrow for 6 weeks! After piles of paperwork, tons of scanning documents, and even more stress of wondering "when will we close??" it's all over and we closed on our home Friday, June 10th!  

Right after we got our keys, we rushed over there obviously :)  

Our home is a 3 story townhome with open spaces and a style we love! I can't wait to decorate it as our own and make it our place!  

We started painting it yesterday and we will officially be moving all our things over Saturday! But for now, we are really enjoying unpacking things a little bit at a time, and just being there in general! 

Eats have been super simple this week and we will continue to be doing that until the move, when I plan on taking a MASSIVE grocery shopping trip! For now, I'm just going to dump some food pics on here, and will hopefully get back to regular blogging soon after we are all moved in and I actually have an office/work space...YAY! :) 

Turkey with taco seasoning over rice, with a jumbo side salad! I've been trying to up my veggie game, and salads with lunch are a great way to add nutrition and bulk to prevent that afternoon slump!

I was still hungry after dinner one night, so I took that as a sign that I hadn't eaten enough and munched on some nuts and sweet potato chips...totally satisfied after this snack!

My mama's delicious tabboueh! This is hands down my favorite food. I asked my mom when I was little if there was tabbouleh in heaven because if there wasn't any, I was not a fan of going here. Needless to say, she assured me that there would be tabbouleh in heaven :) 

My husband and I went out to breakfast one morning, so eggs and hash browns for me! And bacon for him. 

Lastly, during the the craziness of our move, it's SO nice to know that I can rely on Shakeology to give me all the nutrients I may be missing as meals are getting skipped and fast food is being eaten while unpacking. It's full of nutrition, antioxidants, vitamins, and everything I need. And, these banana waffles smeared with PB are making my life right now. So so good! 

I'm hoping to stay on track this week as we deal with the limbo of the move, but once we are fully settled into our new home this weekend and moved out of our apartment, I know I'll feel more at peace and excited! This whole house hunting/escrow/moving process has been stressful for me, but I know that I can choose how to react to it, and I'm choosing to find the joy in this, thank God daily for blessing us with this home, and still take care of myself in the process! :) That's the best part of living a Nourished and Free life...knowing that you are nourishing yourself, but still living freely and not chained down by dogmatic diet rules.

**Speaking of which, our Nourished and Free community would love to welcome you if you have been feeling the same way! Diets don't have to control us, and at the end of the day it is about nourishing ourselves, body, mind, and soul. Contact me if you'd like to learn more about how you can join our community! 

I'm hoping to write again soon...possibly with more pictures of our new place! Have a great Monday everyone!

Easy Meal Plan Staples

Meal planning can be overwhelming for a lot of us! I've had to find a balance between

1. meticulously controlling every breakfast, lunch dinner
2. planning out meal options so I know what to shop for, and...
3. letting the week take control and eating out every night.

Let me tell you, all three of those have happened! 

Sometimes I buy too much and all the food goes to waste, sometimes I don't buy enough and find myself at Trader Joe's 3-4x/week. And don't even get me started about BUDGETING! My husband and I have been really careful since getting married because we have been saving for big things, and the area we found that I spend the most is on groceries. I LOVE grocery shopping and trying out new things, but most of the time, simple is always better, especially for the bank account! I've found a way to make foods we love that won't break the bank, and will still nourish us.

But what about the freedom part? Isn't meal planning and prepping too controlling? I would say, no!

Sometimes, when you are trying to eat in a nourishing way, but also not let food  rule your life, it can be hard to know how to meal plan and prep so that you know you have healthy options on hand, but also feel freedom and flexibility in the process. The way I like to go about it is to have staples for breakfasts, lunches, and dinners that we can alternate throughout the week. We usually alternate meals, and we don't find ourselves getting bored especially when we use different seasonings and ways of eating! Below are some of my staple meals and what I haul each week from the grocery store to make it happen!

1. Taco seasoning. Listen up, Trader Joe's has THEEEE best taco seasoning out there. When we first got married, I had Vasken buy me about 10 packs. And when we ran out, Trader Joe's ran out...for 2 months. I was so sad, and tried to make my own mix (which I know is possible), but sometimes convenience wins, and TJ's seasoning just tastes better. Our local trader just got these packets back in stock, so I hoarded them again and have been using this taco seasoning to season turkey meat (both tacos, and burgers), lentils (taco seasoning + salsa= amazing!) and beans and rice dishes. Make your life easier and go get a few packets of this seasoning mix, you won't regret it! 

2. Rolled oats! These are so versatile. I like making a big pot of oatmeal at the beginning of the week (add 1-2 T of chia seeds for extra gooey-ness!) or making a breakfast oatmeal cookie! Plus, oatmeal is full of fiber and other goodness to help us feel full in the morning. Top with fruit and your favorite nut butter and you're good to go!

3. Justin's nut butter packs. I am OBSESSED with these! Healthy fats on the go can be hard to find, but these make it so easy! Just give them a little massage before tearing them open and they have the consistency of melted peanut butter. I eat a packet daily with a banana or apple, or just on its own!

4. Cut up veggies. Sometimes, we can get burnt out from salads, which is why I always love having some cut up veggies to snack on! My favorites are carrots, cucumbers, grape tomatoes, broccoli, and sweet mini bell pepper! Dip in hummus or guacamole for added flavor and a dose of healthy fats!

5. Beans + Rice! When on a budget, beans and rice are a dream come true. I love the Cuban black beans from TJ's. I mix in some brown rice, salsa, taco seasoning, and some frozen fire roasted bell peppers, heat it up and there you go! A delicious burrito bowl! Use as a topping on a salad or sauteed veggies to still get your greens in!

6. EGGS! I feel like eggs go without saying, but they are a delicious and nutritious protein source for us! Yes, even the yolk! The yolk is full of healthy fats that help with hair, skin, eyes, and pretty much every other organ. Plus, each egg has 6-7g of protein in them depending on their size! Scramble them, boil them, fry them, and enjoy!

7. Salad+chip+hummus makes the world go round. This is my go-to lunch combo when time is tight and options are few. I always have the ingredients on hand to make a salad, plus have some kind of healthy chip and dip. Usually, I go for the veggie flax chips or sweet potatoes chips from Trader Joe's! (Can you tell where I do most of my shopping??)

8. Shakeology! Last but not least, my healthiest meal of the day is Shakeology. This whole-foods shake is jam packed with vitamins, minerals, probiotics, digestive enzymes, antioxidants, and more. The best part for this dietitian is that it comes from all whole food superfoods, no weird powders, fillers, or chemicals. I refuse to call it a protein shake, because it's not! It's full of so much more, which makes it incomparable in my professional opinion to other powders on the market! If you'd like to know more about it, please don't hesitate to reach out and ask questions!

If you need help simplifying meal planning and prepping, don't worry, I've got you! It's taken me years to hone in the skills to make this process as easy and as nutritious as possible. I hope this list helps you all, and if you ever need more ideas or added support or info, use the contact me button above to get in touch with me! I love hearing from my readers and helping in however way I can! Have a great Thursday, all!

Trust Yourself

Trusting yourself can be a struggle for a lot of us. But for me, when it comes to decision making, I'm pretty fast. I like making quick decisions because most of the time, I know what I want, and I seldom regret the decision I make. My husband jokes with me at how fast I am at decision making and how he takes more "time to think." Everyone is different, and that's just the way I've been wired.

Except when it comes to food. 

It took me a long time...YEARS in fact, to trust myself to know what to eat. 

Yes, I'm a  dietitian. Yes, I went to school for 7 years and have a Masters degree. Yes, I can help others formulate meal plans and help them make decisions that are best for them. Yes, my clients are successful and reach their goals with my advice. 

But man, OH MAN, sometimes, I wish someone would make these decisions for me. It's so hard to take care of ourselves, right? In the busyness of our world today, and the overwhelming information available to us constantly via Google, we can experience paralysis by analysis, and literally not know which decisions are the best for us. 

But, what I've learned over the past year, is that I can trust myself. You know why? Because I trust GOD with me. I'm flawed, broken, and human. I can be joyful and I can be sad. I can be heartbroken and I can be bursting with childlike excitement. But in all these forms, I trust God, because He made me and He knows me. And I trust Him with my life, EVEN my food choices. 

I believe God cares about how we treat ourselves, because our bodies are His to begin with. We are the temple of His Holy Spirit who dwells within us. God is in us, so how can we NOT trust ourselves?

I used to not trust myself around sweets. I thought "if I have one, I'll have them all." And sometimes, yes, "all" happens. Because chocolate is delicious. But I digress...I've learned that I can actually trust myself, because I trust God. I can stop at one brownie and enjoy it to the full, instead of numbing myself into a sugar coma with 4 or 5 o them. I can trust myself to know when I can treat myself with a healthy mindset, versus when I need to practice some self-control and say "no, thank you."

Freedom to me is trusting God and trusting myself to know what is best for my body, given a particular time and place. And it can take time to get to this point. But, practice makes perfect, and the more you tune in to what your body truly needs and truly wants, the better you'll be at making these decisions and finding your "sweet spot" of health. The spot where you feel healthy and vibrant, but not ruled by your food choices or what you "can" and "cannot" eat. Only then are you truly trusting the abilities and the brains that God gave you, and are ultimately trusting HIM to lead you along this journey. And always remember:

Daily Manna, Daily Eats!

I thought I'd do a quick post about what my eats have been looking like lately! This week has been a lot of me getting back on track with my nutrition after a month of overindulgence, stress, and lotssss of sugar. Anyone else know that feeling? I'm happy to report that I am feeling AMAZING after a solid week of good eats, even though I had treats and sugar here and there. The majority of my food was wholesome and healthy, and when 80-90% of our diet are made up of whole foods, there is definitely room for treats! Since last week, I already feel the bloat fading, have more energy, and am even less anxious then I was a few weeks back. A healthy lifestyle can effect so many areas of your life, not just your weight! I'm hoping to remember that the next time I let stress take over...I hope you can too! 

And now, onto the eats!

This granola/cereal is our FAVORITE. I have been buying it for my husband but I stole some this week as an afternoon snack and oh my...so good! Hits the spot when kept in the correct portions of course! It is the vanilla almond cereal from Trader Joe's!

My husband and I also went out for "breakfast" for lunch. We tried this buttermilk spice muffin from Mimi's, and after a few bites I was done with it...so sweet! I also got a 2 egg breakfast with some taters!!

A Togo's farmers market wrap was also eaten...so many veggies in this wrap and it filled me up without weighing me down. It's all about the veggies, folks!

And of course, some summertime fruit. Fruit is just so refreshing and chock-full of vitamin C, antioxidants, and anti-cancer properties! Make sure to take advantage of all the seasonal fruit this summer!

And of course, my Shakeology. I never miss a day of this superfood shake. I absolutely love the benefits I've been experiencing, from the regular "movements," to clearer skin, to a better immune system, and beyond! Plus, it tastes delicious and is so easy in the busy mornings...so it's really a win-win!

I also made a big pot of beans and rice this week by combining a can of cuban black beans, a packet of frozen brown rice, salsa, and frozen bell peppers (all about convenience lately)! Paired with a salad and or cooked veggies and it was a great and easy meal!

And yes, there were treats involved too. I DID indulge in a Wetzel's Pretzels this week, the cinnamon sugar bites. They are my all time FAVORITE indulgence. These used to be a trigger food for me. I'd have 2-3 bags and AFTER that, they'd send me into a massive binge. But lately, I've been able to enjoy ONE from time to time as my ONLY treat, and then go on with my regular day. It doesn't cause me to go haywire anymore, and I'm so thankful for that! Freedom with food is delicious, folks :) and so so....FREEING!

And lastly, I went to Trader Joe's for our weekly shopping and tried this new salsa....so spicy but pretty yummy! I bought some for us to enjoy during the NBA finals tonight! 

SO that's it! It was a pretty good week of eats! I'm planning on doing more of these posts as a way to keep myself accountable, but also because I love food and I love sharing it! Now it's time to snuggle with the hubby, have some dinner, watch the finals, and sleep early because tomorrow is day 1 of Insanity max 30! I'm excited but nervous at the same time!! Wish me luck!

As always, if you have any questions, want to join one of my accountability groups, or want any additional support in your life, be sure to email me at tveen.verano@gmail.com or click on the "work with me" page above for more info! I love getting to know my readers and I'd love to start chatting!

Have a great night everyone! :) 

June Goals & Intentions

The freshness of a new month is my absolute favorite. And it always fills me with a dose of motivation and inspiration to dream big, fill up my heart and soul, and pay it forward to as many people as possible. SO! I'm treating this June like my January, because May was hard y'all, and I'm in need of the freshest of all fresh starts :) so...onto my goals/intentions!

* Spend more time outside! Whether that means morning walks or afternoon strolls, I intend to spend as much time outdoors as possible!

* Complete Insanity Max 30! I'm starting a new program on Monday and I have all kinds of butterflies in my belly! I'm super excited but also nervous! I'm relieved to have my Bootcamp ladies for extra support (wanna join our group? Comment below!)

* Fill up on nourishing foods! I'm all about the treats, but in May, I did NOT treat my body as well as I deserved. I'm focusing on using food for my GOOD and not for me detriment this month! (and obviously always haha)

* Expand my private practice and coaching business! No more excuses, I will give my dreams the time and energy they deserve, and so should you! ;)

* Limit screen time. Grey's anatomy has taken over my life you guys. Gotta reel in the hours I clock in watching Netflix!

* Stay sane during the changes of the season! Some things are changing up for us this month (Stay tuned, and nope not preggers!) and my intention is to still treat myself well and stay calm and cool among the stress! God's got this, so I have nothing worry about :)

* Keep sharing my journey as personal accountability and inspiration! Enough said, and thanks to each and every one of you who follow and support me! 💖

I'd love to hear what your goals are and if there is anyway I can cheer you on along the way!

💌 tveen.verano@gmail.com