New blog location!

Hello everyone! I know it’s been a while since I’ve posted on here, and there is a reason! I just wanted to remind you all that I have MOVED to a new site: 
http://www.tveenverano.com 
I would love it if you headed over there and subscribed so you don’t miss out on any of my posts! 
You all rock! Thank you! :) 

Announcing…MY NEW BLOG! 

I have been ITCHING to announce my brand new blog, but have been putting it off for a while just because of all the wedding craziness! I am getting married in 3 days, and as prepared as you may feel throughout the process, there are ALWAYS some last minute things that must get done. This Sunday, I’ll marry my best friend and I can’t wait. We will be gone until the end of April, so expect me to make a full force blogging comeback in May…at my brand new site!! 

http://www.tveenverano.com 

  

Yep, Verano will be my new last name! I wanted to make my website a place where people can get to know more of who I am, contact me with questions, and also give me the creative outlet of blogging recipes, workouts, and healthy living tips. I love the set up of my new blog!! If you would like to subscribe to it, click on “The Joyful Harvest Blog” tab, and enter your info in the right side bar where it says “Subscribe.” You can also use the contact me tab to subscribe, or if you are interested in nutrition counseling, beach body coaching, meal plans, or anything!

I’m so excited about this new blogging phase of my life, and couldn’t wait to announce it! With that said, I probably won’t be blogging until the beginning of May, but please head on over to the new site, subscribe, and I will add you to the list so you will never miss a post!! 

Thank you all for the love! I hope to see you on the other side…aka at http://www.tveenverano.com! :) 

PiYo Review: Sticking to something till the end! 

I have been filled with such an incredible sense of accomplishment these past couple days. Yesterday I completed the two month PiYo program. I have never ever completed a workout program from start to finish. Even though there were ups and downs throughout the past two months, I did each workout every day and completed the program! 

  

I am so grateful to God that, even though these past two months have been nuts, He gave me the motivation and determination to finish this program!! I am definitely going to incorporate PiYo into my weekly workout schedules because it has been the best thing I have ever done for my mind, soul, and my body. 

Let me first say that I used to hate anything low impact, and I especially did not enjoy yoga or Pilates. This program completely changed that for me! I looked forward to pressing play every single day, and I felt amazing during PiYo. So if you think you are not a yoga person, you should try this program because you may surprise yourself!  

I also got great results! The left photo is from week 3, and the right is from my final week, week 8! 

  

I have never had definition in my abs, let alone the confidence to post my abs! This workout gave me confidence in so many aspects of my life. I finally completed a program in its entirety, which is such a huge confidence boost! I also became a beach body coach in the process, because I wanted to be able to coach others through this program so they can experience what I have. Now, I feel like I can do anything I set my mind too! 

To close, I know you all are interested in details. So here is it. I lost 10-12 lbs during PiYo, I stuck with the workout calendar, and I also added about 2-3 cardio days consisting of slow run/walks ranging from 20-40 mins. Most importantly, I stuck to a mostly clean eating lifestyle. I never starved myself, I did indulge on Easter and a few other occasions, and for about 80% of the 8 weeks, I ate whole, real foods, lean proteins, tons of fruits and vegetables, whole grains, and a good amount of healthy fats. Nutrition is the most important part of the entire equation! We cannot workout enough to outweigh a poor diet…that’s for sure! 

If you would like me to coach you through this fitness program and help you get on your way to living a healthier lifestyle, please contact me! I have a passion for helping people reach their health and fitness goals and would love to work with you. Email me at TveenRD@gmail.com to get started! 

Chocolate Oat Bars

  

Who is a chocoholic?? Ummm THIS GIRL! I love chocolate, and I used to hate it, which is so weird to me because now I can’t imagine hating it. I had a change of heart in my teen years and actually became a chocolate freak!! I love baking healthy chocolate treats so I can enjoy the taste but not the heaviness!

This week, I baked chocolate oat bars for my pre-workout snack. I love to have a healthy baked good before my workouts. These are high in protein, low in the heaviness, and taste amazing! They also have the gooey-ness of oatmeal, just is just icing on the cake! Here is the recipe, enjoy!

Makes 12 bars:

1 cup rolled oats

1/2 cup gluten free pancake mix (I use Pamela’s…my favorite)

1/2 cup almond meal

3 scoops chocolate protein powder

2 T cocoa powder

1 egg

1/2 cup egg whites

1/2 cup almond milk

2/3 cup applesauce

1 banana, smashed

1 cup stevia (cup for cup measurement, or you can use sugar)

1/2-1 cup water

 

Preheat the oven to 350 degrees. Spray a 9×9 baking dish with nonstick spray and set aside.

In a medium mixing bowl, combine all of the ingredients. I usually start by mashing the banana with the applesauce, then add the rest! Add the water as needed to make the batter mix better. Once all of the ingredients are mixed well, pour the batter into the baking dish. Bake for 35-40 minutes or until a toothpick comes out clean. Let the dish cool for a WHILE! I waited about 30-45 minutes. The oats are cooked through but gooey (think oatmeal) so I wanted the bars to harden a bit. Then cut into 12 bars, and enjoy!


  

Nutrition facts: 120 calories, 4g fat, 14g carbs, 8g protein 

You can do ANYTHING for 21 days! 

  


I am excited to announce that I will be hosting my first ever 21-day health and fitness challenge!! As many of you know, I hosted a free 5-day clean eating challenge last week, and it was such a success! I was so encouraged and motivated by the ladies in my group, so I decided to take this venture one step further and offer a 21-day challenge pack for anyone interested in stepping it up with their health and fitness before summer hits! 



21 days may seem like a long time, but really, it’s JUST 21 days. You can do anything for 21 days! And this pack is unlike any other. It includes so much bang for your buck. When you buy the challenge pack through me as your coach, here is what will be included!


  1. A fitness routine consisting of just 30 minute workouts per day…that’s right, just 30 minutes! That’s one Big Bang Theory episode just in case anyone wants to make that comparison! :) 
  2. A step by step meal plan that focuses on portion control and moderation. This meal plan is unlike any other! You don’t feel deprived because you can pick the foods you want to eat, as long as they are in the right portions. And NO calorie counting! 
  3. A secret Facebook group where we can hold each other accountably, share our successes and our struggles, and encourage one another! 
  4. A month’s supply of Shakeology, a superfood drink that contains vitamins, minerals, antioxidants, probiotics, exotic super-foods, AND it tastes amazing! 
  5. ME as your coach! I will be your personal dietitian, encourager, coach, motivational speaker, or anything else you may need to get you through those 21 days. 


Your health and happiness are so important! If you are stuck in the rut of unhealthy food choices, or just want something to motivate you to workout every day, this program would be perfect for you. It takes 21 days to make or break a habit, so why not just start making new, healthier habits, and breaking the chains of our old ones? In 3 weeks, your entire outlook could be different. You will feel healthier, stronger, and more confident. 



This challenge will start on Monday, May 4th, 2015. I am getting married next week and will be on my honeymoon until the end of April, so I am really looking forward to doing this challenge with you all too! The deadline to sign up and order the program will be next Wednesday, April 15th. If you are interested, please contact me at TveenRD@gmail.com, or leave your email in the comments below and I will get in touch with you! 

Quinoa Vegetable Pesto

Hello everyone! I hope you all are having a fantastic week. I wanted to share this quick and easy recipe with you all. Now, don’t get scared of the picture. This dish is VERY green, which means it is VERY healthy! But it can also be…well…very green. Kids might turn up their noses, and picky eaters may zip their lips. But the flavors of this dish are perfect! The pesto blends amazingly with the vegetables, and the quinoa adds a nice texture to the entire taste! On top of that, this recipe took less than an hour to whip up. I made a huge batch to take to work with me all week long, which saves me so much time and stress during the week while trying to figure out what to pack for work! Here is my recipe for quinoa vegetable pesto!

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Serves 4

1 cup uncooked quinoa

3/4-1 cup of basil pesto (I used the Bolani brand from Whole Foods)

1 cup chopped kale

1 cup baby spinach

1/2 cup chopped asparagus (about 5-6 spears)

1 cup broccoli florets

1 cup cauliflower florets

First, boil 1 cup quinoa in 2 cups water, then reduce to simmer for about 10-15 minutes. While the quinoa is cooking, chop up all the vegetables. Once the quinoa is done, add the vegetables and the container of pesto, plus an additional 1/2 cup water. Cover the pot and reduce to medium-low heat until the vegetables are cooked through!

Food and Fitness Plan: 13 days till the Wedding!

Happy Monday everyone! I hope you all had a lovely Easter with your loved ones. My Easter weekend was great! I had a fun time with both my fiancé’s family and my family. We also celebrated his birthday, which was on Friday! So lots of fun family time, and LOTS of yummy and not so healthy food. But I am working on leaving that part of the weekend in the past, and focusing on all the fun I had with my loved ones, as well as the true reason for the day, which is the resurrection of Jesus Christ!

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I also found time in my busy day yesterday to meal prep! The picture looks gross (I really need a nicer camera!) but the dish I made was a quinoa pesto with tons of veggies! So easy and delicious, I will share the recipe soon!

 

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After our Easter celebrations, my fiancé and I headed to our apartment to set some things up. I got to wash and organize all of our “pop” containers! SO IN LOVE WITH THESE!! I am a kitchen nerd!

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My wedding…is 13 days away. 13!!!! I can’t believe it! I am so excited, but also nervous about how everything will go. But I know that in 14 days, it won’t matter, because we will be married, and finally start our life together!

So this week, my focus will be on getting good nutrition and working hard at my workouts. As many brides can relate to, I really want to look good on my wedding day! I am hoping I will lose the bloat from all the treats I ate this weekend (apple pie, Chinese food…twice) and feel strong and confident on our wedding day! So here is my tentative meal plan for the week:

 

Breakfasts:

Shakeology

Scrambles with vegetables

 

Lunches:

Quinoa pesto with vegetables

Turkey burger

Salads

 

Dinners:

Out with friends and family! This week is so busy, I will probably have to be eating out in the evenings. But I am planning on sticking to lots of vegetables and protein. Lean, clean, and green dinners!

 

Snacks:

Fruits

Vegetables w/hummus

Nuts

 

As far as workouts go, I can’t believe it is my last week of PiYo!  I finish the program this Sunday, so only 5-6 more workouts to go! I plan on finishing strong, while including some more runs/cardio and some of the new Beach Babe 3 DVD I got from the Tone it Up girls! Their bikini series starts next week, and I am so excited to incorporate Beach Body programs and the bikini series workouts! And what perfect timing before our honeymoon!

 

Monday: I did PiYo Drench this morning and sweat was dripping off of me, per usual

Tuesday: PiYo Buns, Beach Babe 3 workout

Wednesday: PiYo Sweat, run/walk

Thursday: PiYo Core, Beach Babe 3 workout

Friday: rest day from PiYo, I will probably do a Beach Babe 3 workout!

Saturday: PiYo Sculpt, run/walk

Sunday: PiYo Drench, the last workout of the program!

 

That’s about it for this week. Keep up with my meals and workouts on my Instagram page! @tveen_RD

Have a wonderful Monday everyone!

 

 

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