December Goals

Weeee it's December, friends! My favorite month of the year. I absolutely love Christmas time and the anticipation of a fresh, new year! Everything just seems more magically, cozy, and warm. Don't you agree? 

I am looking forward to lots of trips to the mall, listening to Christmas music, caroling, spending time with family, friends, and church peeps, and cuddling up watching our Christmas tree with Vasken. The weather has been cold here too! Which is so nice for us So Cal peeps...I'm really enjoying wearing some fall/winter clothing! 

As is my typical custom at the first of each month, I have some goals for the upcoming month. There are many areas of my life that I want to grow in, and why not start now instead of wait till 2017? December is the new January in my opinion. 

GOALS

1. Eat at least 4 servings of vegetables and 2 servings of fruit each day. The non-pregnant me would have had no trouble with this; I used to have over 12 servings a day of fruits and vegetables! But the pregnant me is having a really hard time with fruits and vegetables. I have a huge aversion to veggies and even fruits gross me out from time to time. Pregnancy is so funky! But I am going to try my best to find ways to sneak those veggies into my day because I know that they are good for me and my growing baby! 

2. Fitness-wise, my goal is to walk walk walk! Whether that's a short 20 min walk outside or a trip to the mall, I'm going to focus on walking and light movements!

3. Reading for fun! I read a ton of personal development and business books as I am building my own private practice, but I also want to read for fun! I have a few books on my list that I've been waiting to dive into, so that will be happening this month as well! 

4. Putting my phone on airplane mode before I get into bed. This one is HUGE for me. I used to do this all the time, but lately, I have gotten into bed and just scrolled the night away on articles or social media. So my goal is to put my phone on airplane mode BEFORE getting into bed, then read or just let myself doze off without the use of an electronic! I'm already nervous about how this will go, but I'm determined to try!

5. Entrusted Bible Study. I started Beth Moore's new study on 1 & 2 Timothy and have been slowly working my way through it. I want to be more diligent with this study and spend more intentional time with God. I have realized that since my morning sickness days, my quiet time got put on the back burner as I tried to muster up the strength to get up, not throw up, and get to work. Now that I am feeling better, I want to give that time back to God. 

I feel really good about my goals for this month! I hope that you have set some personal, wellness, and life goals for yourself as well! Setting goals is one of my favorite ways to motivate myself to do the things I always tell myself I want to do. And making them public helps even more with the accountability! If you'd like, share some of your goals in the comments below! 

Pregnancy: Weeks 13-16

How far along are you?

16 weeks and 2 days

Gender:

We will find out for sure on December 27th!  

How big is the baby?

This week, the baby is the size of a pickle! So cool to see how fast this baby is growing week by week. It really is amazing!

Total weight gain:

Initially, I lost 7 lbs in the first trimester, and so far I have gained back 2. Hopefully I will get back up to my pre-pregnancy weight soon and go on from there! My doctor wants me to gain 25 lbs by the end the pregnancy, so that is my goal as well. Healthy weight gain is so important in pregnancy!

How am I feeling?

I'm feeling a little better since the first trimester! The nausea comes and goes instead of being an all-day affair, which is a relief! I'm still pretty exhausted but my sleep has been terrible so that is probably why. I'd say the biggest change I've seen in the past few weeks is that I am getting massive migraines. The only thing that seems to help is about 1/2-1 cup of coffee/day. So that's what I've been doing!

Maternity clothes?

I've been having fun buying a few outfits from Pink Blush Maternity, I absolutely love their clothes! I also got maternity leggings which are life savers, and a few flowy tops! 

Favorite workouts:

I'm sticking to walking for now; my doctor told me to put my feet up frequently and take it easy. So that's what I'm doing! This baby is worth it :) 

Stretch marks:

None and I hope it stays that way! I’ve been using bio oil and a “bump cream” I found on Amazon. Hopefully they help! 

Cravings:

BROWNIES, cinnamon rolls, and all kinds of beans. I have been craving brownies like crazy lately. I finally got my craving fulfilled last week, and I thought the cravings would have disappeared, but they came back a few days later so off I went to bake another batch, just in time for my Gilmore Girls party! Luckily, I've been able to just have a square and stop. Moderation has been easier during pregnancy than before pregnancy, which is weird! Another craving I've had are Cinnabon cinnamon rolls...yummy! And the beans...I don't even know where this craving is coming from but all I want are bean soups and stews and beans and rice! My hubby is joking that it is the 1/4 Mexican in him coming out! Our baby is going to love beans!

Food aversions:

I still have an aversion to Mexican food (minus beans), tomato-y things, meats. I am trying to force myself to eat more vegetables lately. I'm definitely doing better than a few weeks ago, so it can only go up from here!

Sleep:

No change here! Still sleeping terribly and tossing and turning. My OB says this is normal, so I guess I’ll just have to deal! 

What I miss: 

Energy, working out 100%, more than 1 cup of coffee, and my clear skin. The acne has been crazy and really getting to my self-esteem, but thank God for make up! 

What I am looking forward to:

I live for ultrasounds and  being able to see our sweet baby! Also can't wait till my bump gets bigger, I'm so curious as to what it will look like since this is my first pregnancy!

That's all for now! We had our 16 weeks check up yesterday and baby is moving and kicking like crazy! We love our little pickle already!  

Food & Fitness Plan: 11/28-12/4

Hello world and Happy Monday! I hope everyone had a blessed and relaxing Thanksgiving weekend. My weekend was filled with good food, family, friends, Gilmore Girls, naps, and some shopping! All in all, I'd say it was a successful long weekend!

I used to write up my weekly plan every week back in the day at the beginning of my blogging adventure. I really miss writing these posts up because they keep me accountable to my goals and help me plan things out! So I thought, why not do them again? It's been hard for me to stick to a good routine what with being pregnant and cravings starting to hit (brownies and cinnamon rolls anyone??) so I really want to ensure that I stay as healthy as possible for my baby and for myself throughout this pregnancy! A baby is not an excuse to let myself go, but more of a reason to stay healthy and well-nourished! 

So with that said, here is my workout plan for the week! I am modifying things like crazy right now so as to stay as safe as possible. If you are pregnant, be sure to talk to your doctor before you start a new exercise routine! 

• Monday: Core de force kickboxing (done, did it this morning and felt great!)
• Tuesday: rest day
• Wednesday: walking at gym + free weights 
• Thursday: active maternity second trimester workout
• Friday: Lower body workout
• Saturday: rest day
• Sunday: rest day

I'm taking a lot more rest days than I used to, and my goal during this pregnancy is to workout 4x/week. I will always be listening to my body though and making sure I am not pushing myself too hard!

As far as meals go, we have a ton of leftovers from Thanksgiving, plus freezer foods and vegetables, so I am going to try my best to not buy too much this week (other than fruit, which we are completely out of). Here is my plan!

• Breakfast: Waffles w/peanut butter, oatmeal, egg wraps
• Lunch: Bean soup, leftover turkey, rice, vegetables
• Dinner: Tilapia w/potatoes and broccoli, turkey burgers, bean quesadillas, salads
• Snacks: string cheese, cucumbers, carrots, nuts, crackers

That's about it for this week since we will be out a couple times and I will be staying with my parents this weekend! My hubby is taking our youth group up to Big Bear this weekend for Winter Camp. I'm so bummed to miss it but I don't want to risk anything with the altitude and the baby! 

Have you made a plan yet for the week? I know for me, if I fail to plan, I plan to fail! It is so important to be prepared for the week ahead when making healthy choices, so don't forget to schedule in your workouts and plan out your meals for success!

Have a great Monday everyone!

Happy Thanksgiving!

Thanksgiving is upon us and I couldn't be more excited! This time of year is my absolute favorite! More time with friends, family, food, and fun. My four favorite things! 

To be honest, these past few weeks have been tough for me. Work stress + feeling exhausted all the time have not been the best combo. Plus, even though I'm 15 weeks pregnant, my nausea is still coming and going, and some days I don't want to eat a thing. Which I know is not good! So these past few weeks, what has gotten me through is focusing on what I am thankful for, and also looking forward to this long weekend! 

I'm so excited for what is to come this weekend! Tomorrow, my hubby and I are splitting our time between my mom's house and my husband's aunt's house. Double the thanksgiving fun! I'm baking four batches of cornbread tomorrow so it'll be an early start to the day for me! But luckily when my motivation to get up early is to bake for the ones I love, it makes it a labor of love.  And plus, I loveeeee baking!

Then Friday, it's the GILMORE GIRLS revival! The day I have been waiting for for MONTHS! I am a huge Gilmore Girls fan and have probably watched the entire season 10 times. And I promise that's not an exaggeration. So after a busy Thanksgiving day, I'm looking forward to having a few people over and watching the new Gilmore Girls episodes! 

The rest of the weekend will be filled with more family time and I absolutely can't wait. It's so important to remember what we are thankful for, not only during Thanksgiving but every day of the year. I feel like it is impossible to have a grateful heart and at the same time, complain or feel bitter about anything. Gratitude puts us in the right state of mind and helps us appreciate everything God has blessed us with, no matter how big or small those blessings may be!

I am grateful for so many things this year. My husband and I had a wonderful trip to Paris earlier this year that we still talk about and remember. We bought our first home, and got pregnant shortly after! We also serve as youth leaders at our church and are blessed by our youth group daily. I am so grateful to God for giving us a wonderful home, a growing baby, and surrounding us with family and friends. 

What are you thankful for this season? I'd love to hear, so please comment below! Hearing what everyone is thankful for is the kind of positive and wholesome thinking we need in the world today, so share away! 

I hope everyone has a wonderful thanksgiving! Eat something yummy and enjoy your time with loved ones! 

Daily Manna & why I'm back to blogging HERE

Well, what can I say, I'm a woman and I'm pregnant so I guess indeciveness comes with the package? I've decided to switch back to this blog with my name. Let me give a little background:  

I started blogging at thejoyfulharvest.com almost 5 years ago. I wanted to hide under that name so people wouldn't know who I was. I was embarrassed and shy about blogging, but I had a yearning to write and share my story. Then, I got the courage to start a website with my real name (this one!) and ran with it. Blame it on hormones, but I felt nostalgic last month and wanted to go back to my old site (the joyful harvest). But now, I know that, as great as that site was, this site is more ME. I mean it has my name after all, and there is no reason to hide anymore. I love what I do as an RD, and I want to share it with the world. When God places a passion on your heart, don't hide from it. Embrace it head-on and trust that He will be there for you every step of the way. 

Ok, enough about that! I thought I'd do a daily eats post since I AM pregnant and my eats have shifted throughout the last couple months. Nausea had gripped me from weeks 5-12 but now at week 14 I am doing SO much, with just a few nauseous moments here and there instead of them being all-day affairs. Hallelujah!  My appetite has grown and expanded...I'm trying to still stick to healthy, whole foods because I want a healthy pregnancy and baby! But I am also listening to my body and cravings and showing myself some grace! Which we should all do, by the way ;) 

So on this particular day, I was planning a morning workout and woke up at 4:30. After some quiet time, I did my second trimester maternity workout from Beachbody on demand. It's 25 mins and hits every major muscle, which I loved!  

After my workout and a nice relaxing shower, I ate something. I have to make sure I eat something after working out because then the nausea will hit again! I had a couple of my banana nut muffins smeared with peanut butter and they hit the spot! These muffins were made with spelt flour, one of my favorite high protein, lower in gluten, whole grain flours! 

I had a hard time figuring out what to wear. It's getting colder here in Cali (finally!!) so I wanted to bundle up, but my sweaters are a bit tight on my little bump. I feel like I'm at the "is she pregnant or is she fat" stage. Guess I have to go shopping soon! :)

Work was crazy today, and I went from meeting to meeting and then ran errands for the thanksgiving meal we are providing for our patients! In the morning, I snacked on an apple and some crackers but since I was in a meeting, I couldn't snap a pic! 

I had brought lunch from home to eat, but there was a pot luck and someone had made homemade chicken curry which I could NOT pass up! So I'm saving my packed lunch for tomorrow! 

And then there was cake, and I just had to have a sliver...full disclosure over here!  

The funny thing about sugar though, is that it doesn't really satisfy you. I still felt hungry an hour later, so I snacked on some carrots. They are full of fiber, nutrients, vitamins, and antioxidants! I felt such a difference between snacking on a sweet vs. snacking on food that sustains! 

After work, I stopped by Trader Joe's to pick up a couple boxes of cornbread mix. My husband and I absolutely adore their mix and they always run out this time of year! One day, I want to experiment with a recipe from scratch. But for now, TJ's to the rescue! 

After grabbing the cornbread, I made it to my long overdue mani/pedi appointment! It had been so long since I'd gotten my nails done and it felt amazing!!! Self care is awesome, folks. Try it sometime! 

The night ended with a fun and delicious dinner with my friend Hanna! We went to our favorite Thai spot and both ordered drunken noodles with chicken. The chicken was meh but the noodles were AMAZING and totally hit the spot! Baby liked this dish too! ;)  

And now I'm at Panera, typing this up and waiting for traffic to die down before heading home! I have another early day tomorrow so I'm excited to get home and rest!  

Being pregnant has changed the way I eat in many ways...unfortunately I'm getting way less vegetables than I want to be getting into my diet! But I'm hopeful that as the weeks pass, my taste buds will like my salads and veggies again and I can give this baby a healthy and strong mama :) I hope you all have a wonderful Thursday night, cheers to it being almost the weekend!! 

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When was the last time you saw your nutritionist? Did you know seeing a registered dietitian nutritionist (like myself!) is just as crucial as seeing a doctor or dentist? What we eat on a daily basis determines a LARGE majority of our health! Food not only impacts your weight, but also your moods, energy, sleep, stress, immune system, skin, hormones, and SO much more! Our bodies are fascinating, and it’s our job to treat them with love and respect, and that starts with living a healthy life!

I am now taking private clients as part of my nutrition consulting business, and I would love to begin working with you! Seeing an RD on a one-on-one basis is crucial when trying to improve habits, gain health, and change your life. As a dietitian, I am the nutrition professional. I listen to each and every one of your concerns, goals, and hopes, and based your needs needs, tailor a plan that will work for you.

Nutrition and the world of health and fitness is so specific. What works for one person may not work for another. That is where working with a dietitian becomes crucial! Let’s work together to tailor a plan and system that will work best for YOUR health and YOUR goals!

• Stop trying to conform to the next fad diet or low calorie plan that promises results.

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Let me be your guide and support you as you make lasting changes that will get you where you want to go regarding your health, energy levels, and your relationship with food. Living a healthy lifestyle does not have to be suffocating or depriving. Once we begin working together, I will ensure that your new lifestyle will be nourishing to your body and your soul, and will lead you down the path of living a nourished and free life.

If you’d like to learn more about the packages I offer, please click here to read on about my services as an RD! I can’t wait to hear from you!

Pregnancy: Weeks 6-9

By now, we would have probably announced that we are pregnant! My hubby and I are so excited to be welcoming little Baby Verano in May 2017! We can’t wait for our little addition and for the new adventure of parenthood!

I wanted to start blogging my way through the pregnancy but made these posts private at first. But now that the cat is out of the bag, here they are! I plan on blogging throughout the pregnancy on the same questions (found these on another Mama blog and loved them!) to see all the changes! This is my first pregnancy and I am excited/nervous for what is to come!

How far along are you?

I am 9 weeks and 2 days today!

Gender:

Don’t know yet…not sure if we will find out but we are leaning towards yes!

How big is the baby?

According to my trusty app, the baby is the size of a pecan this week

Total weight gain:

I have actually lost 6 lbs since my pre-pregnancy weight. Hating food can do that to you…

How am I feeling?

SO nauseous. The nausea started at the end of week 5 and is only getting worse by the day. I never want to eat, and even talking about food makes me want to gag. I haven’t actually thrown up yet (thank God) and I hope it stays that way! But food is definitely not my friend right now, and eating has become a chore.

Maternity clothes?

Yep! I know it is still SUPER early, but no one ever tells you about how BLOATED you are during the first trimester. I know my “bump” is mostly bloat, but it was enough to make regular clothes very uncomfortable for me. So this week I started wearing my new maternity black pants to work! WOOO!

Favorite workouts:

We found out very early on that we were expecting, so those first couple weeks before morning sickness (more like all day sickness) hit, I was doing some circuit training and light weight lifting. But ever since the nausea has started I have only been able to go on one walk and on gym session on the elliptical. I always saw myself as having a very active pregnancy, but between the fatigue and nausea, I have only been wanting to rest. I am hoping to get back into a regular workout routine soon!

Stretch marks:

None and I hope it stays that way!

Cravings:

Nothing, absolutely nothing. OR I will have a fleeting craving (biscuits, Armenian cheese, Chinese food) and then have an aversion to it by the time my husband orders it or I make the food I was craving. It’s quite sad.

Food aversions:

Basically everything, especially raw vegetables (salads…blegh) and meat/animal protein.

Sleep:

I am sleeping pretty terribly actually. I am tossing and turning all night, and I don’t even have a belly yet. Hopefully I can get some rest soon!

What I miss:

Working out 100%, eating healthier (why is it that junk food is the only thing that helps with nausea?) and COFFEE, even though the doctor did clear me for one caffeinated beverage per day. I have only been having coffee or tea once a week since we found out.

What I am looking forward to:

Seeing the baby at our ultrasounds, getting bigger and watching my body change, and feeling the baby move!

Well, that’s all for now! Stay tuned for more updates! :)

Pregnancy: Weeks 10-12

Week 10-12 have flown by, and I can’t believe I am almost to my second trimester! Being a first time mama, everything about this pregnancy has been so new and unexpected! I can’t wait to see what the second trimester brings! 

How far along are you?

12 weeks and 4 days today! 

Gender:

Don’t know yet…not sure if we will find out but we are leaning towards yes!

How big is the baby?

The baby is the size of a tangerine or a large apricot! Using a variety of apps now ;) love seeing how much Baby V is growing each week! 

Total weight gain:

I still haven’t been able to gain weight and am down 6 lbs from my pre-pregnancy weight. Everyone is saying this will get better soon, so I’m trying not to worry! 

How am I feeling?

The nausea eased up a little at the end of week 11, then came back full force the beginning of week 12. I’m feeling a bit better today which is a good sign. I’m hoping for more good days than bad days in the coming weeks, especially with Thanksgiving coming! 

Maternity clothes?

Still just my pair of work pants. I’m lucky that the styles this season are a lot of loose and long sweaters so I’ve been able to wear those over leggings. It’s also been quite warm this week so I was able to wear some dresses too. This one made my bump very noticeable! 

Favorite workouts:

I am loving at-home workouts lately. I spent some time as a Beachbody coach last year and have accumulated a ton of workouts, plus have access to some maternity workouts as well. Most of them have been 30-35 mins long and included light weight lifting. I want to start walking regularly too, but it has been so easy to just workout at home especially when I’m not 100% well in the morning with nausea. Hopefully I’ll be able to add some walking in soon! 

Stretch marks:

None and I hope it stays that way! I’ve been using bio oil and a “bump cream” I found on Amazon. Hopefully they help! 

Cravings:

The only craving I’ve had is our family’s yogurt soup recipe! I craved it late one night and after talking to my mom, my aunts, and my grandma, I made the recipe and it was delicious! Sadly, that has been my own craving…

Food aversions:

Basically everything, especially raw vegetables (salads…blegh) and meat/animal protein. If it is just put in front of me, I can usually stomach it. Unless it is a salad or Mexican food (my nemesis right now). But if I think about what I want to eat, I get grossed out even more and have a harder time choosing. 

Sleep:

No change here! Still sleeping terribly and tossing and turning. My OB says this is normal, so I guess I’ll just have to deal! 

What I miss: 

Same as before…working out 100%, eating healthier (why is it that junk food is the only thing that helps with nausea?) and COFFEE, even though the doctor did clear me for one caffeinated beverage per day. I have only been having coffee or tea once a week since we found out. I also miss my clear skin. My face has been exploding with break outs and it is really getting to me. I used to use retin-A but since that’s a big no-no (it can cause birth defects), I’m just tying to keep my face clean, use minimal make-up, and not stress too much about it. 

What I am looking forward to:

Same as before! Seeing the baby at our ultrasounds, getting bigger and watching my body change, and feeling the baby move!

Well, that’s all for now! Stay tuned for more updates! :)

Healthy & Filling Snacks

You know the feeling…hunger striking in the middle of the day. It isn’t necessarily meal time, but you know you can’t make it till the next meal without a little something. I’ve been there, I’ve suffered through the hunger, and lemme tell ya…it’s not a good idea! When we are hungry, our bodies are asking us to PLEASE eat something so we can refuel and go on with our day. Enter: the trusty snack.

Snacking has gotten such a bad reputation over the years. And if your snack of choice is typically junk food, then that’s understandable. But there are many healthy and filling snack options that are easy to take with you to work or when you are out and about. They will curb your hunger and make sure that you make it till your next meal without an extra large fries from the drive through or a bakery muffin. Been there, done that.

Planning is everything when trying to make healthy food choices. But I’ve made it easy for you! Here are some quick and easy snack ideas for you to use when you are in a bind and need a quick fix. Carry these around with you when you know you will be out for a while, and you will be sure to stick to your healthy eating goals!

Banana + nut butter packets: this is always a great and delicious combination! Justins makes nut butter packets which I love, and they are so easy to carry around! I also just keep a jar of nut butter at work so that when the time come, my banana has the perfect topping so that this fruit + healthy fat snack keeps me full!

Veggies: any kind of vegetable that you can crunch on is a great snack. Try carrots, broccoli, celery, or bell pepper strips. If you have room to bring a dip along, even better. Hummus or guacamole are great dips for veggies. But even just raw veggies are a great option because they are full of fiber and take a while to chew, which helps our brains get the full signal and satisfies our hunger. Plus they are chock-full of vitamins and antioxidants, so it’s a win-win!

Fruits: along the same line as vegetables, fruits are great snacks! You can carry around some apple slices with you or some grapes, or really any fruit you love! They are refreshing and filling, and full of vitamin C and immune boosting properties, which we could all use this time of year…so enjoy!

Trail mix: just like nut butters, trail mix is usually full of different kinds of nutritious nuts. But be careful to pick trail mixes that are made up of mostly nuts and just a few dried fruits and/or chocolate pieces. I’ve gotten a trail mix once that was basically a deconstructed snickers bar…so be sure to read the ingredients and find a trail mix that is lower in sugar and higher in those healthy fats! I also love making my own nut mix (almonds, macadamia nuts, cashews, and just a few dark chocolate covered almonds…YUM!)

Larabars: there are a great option if you DO find yourself out and about without a snack on hand. They are sold at most grocery stores and even at CVS/Rite aid. Larabars are fruit and nut bars made from minimal ingredients and all whole-foods based! There is always a healthy option (even in a packaged form) when you find yourself in a bind.

And there you have it! I hope this list gives you some ideas on how to have healthy and filling snacks on the go! Make it a great week, folks!

A Mindful October

It's FALL y'all!!!! I know it started a couple weeks ago, but it's finally October and it just feels more Fall-y...ya know? The beginning of a new month is always a time of excitement for the fresh month ahead, as well as a reflective time on the month that just ended. I love looking back and seeing if I achieved what I set out to do, and how to make my life more purposeful, organized, and productive. I've always been into setting goals, making lists, and accomplishing what I've set out to do. I am a huge overachiever and love to aim high with my dreams. 

As it is the beginning of October, the first Monday of the month, my heart and mind are craving some goal setting! But, this month, my goals are going to be more mindful and focused on what is more important to me. There are so many studies out nowadays, in the nutrition world and psychology in general, about how important mindfulness is in your daily life, healthy habits, and personal goals. 

Mindfulness is being aware of your current state or situation and accepting it. Being mindful means you are aware of your values, how you feel about a certain situation, and what makes YOU feel good health-wise. This can apply SO much to our healthy eating behaviors and goals, and can actually increase our chances to sticking to our new habits for the long-haul. 

Listen, getting healthy is hard. Losing weight is hard. Being more active is hard. Choosing the apple over the brownie...is HARD! Mindfulness helps us accept the fact that this journey is a tricky one, full of 3 steps forward and 2 steps back. But, it helps us be more forgiving with ourselves, accepting of our tendencies, and helps us gain a better grasp of what we want, why we want it, and how to get there. And in turn, mindfulness techniques actually improve our outcomes with our healthy living journeys and help us reach our goals in a healthier and more motivated way. I plan on starting to use mindfulness techniques with my clients, especially in this busy season of the year, to help them gain a fresh perspective of what they are desiring while trying to "lose X amount of lbs" or "eat X amount of calories." For example, some of my mindful October goals include: 

1. Writing from my heart with this blog (instead of "blog X amount of days/week") 

2. Nourish my body and listen to it in regards to what it NEEDS (instead of "cut out all sweets and junk food")

3. Take evening walks with my husband and enjoy the outdoors more (instead of "burn X amount of calories every day)

4. Brainstorming a NEW Holiday Accountability group (stay tuned!!!)

This mindset helps me shift my focus from the outcomes of my goals to why I am setting them in the first place. I want to write more genuine, heartfelt posts centered around nutrition, health, and overall well-being, so that's what I am going to do! I want to be more active while enjoying quality time with my husband. I want to nourish myself and feel free in my food choices. I love hosting accountability groups to help people stay on track with their goals while having a community to back them up, so that's what makes this goal super important to me. These are all personal values to me (quality time with my hubby, genuineness, feeling healthy and well-fed, and being a light to others) so they all have a part in my goals for the month. This doesn't mean I won't be doing intense workouts, won't be tightening up my nutrition, or won't be writing for hours trying to get a post published. It just means that I will always keep the WHY behind my goals at the forefront of my mind! These goals truly MEAN something to me, instead of just a haphazard list of rigid rules that I hope to follow during the month ahead. 

It is so refreshing and motivating to make these goals for the month with a clear head and a happy heart, knowing that I am striving to do things that match my personal values and that will make me happier and healthier in the long run! If you want to begin working on your health in a more mindful way, I would love to chat with you! I love working with clients and helping them reach their goals and grow in the areas of their health that are important to them! Email me at tveen.verano@gmail.com and we can get started! 

Have a happy first Monday of October everyone!