Healthy Mind + Body

10 things my parents taught me by age 21

20160430_132216630_iOSGoing to college wasn’t a choice for me: it was mandatory for me to succeed in my goals.

Going to a college six hours away from home? Now THAT was a choice.

Leaving my family was a choice. Keeping in touch or choosing to pick up the phone or even answer their messages was a choice. Staying close was a choice.

Growing up, I lucked out. I grew up in a family that sheltered me, guided me, cared for me, fed me, yelled and punished me when necessary but celebrated me when it was necessary as well. Disagreements arose and frustration occurred often between my parents and I, but so did jokes, laughter, and family outings.

I remember in 2012 my parents dropped me off to college with my roommate and boyfriend at the time and all I could say was “Ok bye, see ya, leave…NOW!” And was off doing my own thing. Sure, my family and I were close, but it wasn’t to where I planned to call them every day or check in weekly. Homesickness seemed non-existent to me. Seeing them only twice a year at Christmas and my birthday in June didn’t seem as though it would pose a problem.

Throw in a heartbreak that I never thought would happen, 40 + hour workweeks while attending an honors college, and the depressive thoughts that could prevent anyone from leaving his/her bed and you change your mindset real quick.

Looking back at that, I’ve been out on my own for nearly four years and my relationship with my parents has changed for the better. No, I don’t call them everyday and update them on my every move, but maybe once a week or so I’ll let them know I’m still alive. I’ll fill them in the latest date I’ve been on, talk to my dad about the latest workout I’ve been trying or maybe some new ways to alter my diet, and maybe even post on their face book and actually acknowledging their existence Winking smile 

 

So Sue and Luke, this post is a shout out to you guys. Here are the top ten things you both have taught me that I’ve realized at age 21.

 

10. Don’t underestimate yourself:

The hundreds and hundreds of times I’ve applied and been accepted into programs, leadership groups, awards, and scholarships still blows my mind. My self esteem and confidence has always been on the low side, but you taught me to believe in myself.

9. Pick up your things and put them back where they belong

Dad, remember that time you threw my baby doll’s ballet slipper in the trash because I didn’t pick it up when I was done with it?  I cried (and I’m still not over it!) Now I’m 21 and I’m not over the fact that my friends, room mates, partners, and co-workers cannot simply use something and put it back where it belongs instead of leaving it lye around the area. Thanks for making me development this trait!!

8. Don’t fear change

Moving nearly every year gave me the opportunity to learn from new environments and make friends with new faces. I’ve learned that pursuing new career paths and taking up new and unfamiliar opportunities can get me further in life than I believed it ever could.

7. You are beautiful

Beauty is more than the physical traits of a person. It’s their mannerisms and quirks; their personality traits. My parents made sure I knew that I was beautiful whether I believed it or not.

6. Watch what you say and who you say it to

Every time I vented or gossiped about a certain girl/boy growing up, my mother remembered every detail of it. Years later when I would bring him/her up, she could remember the previous stories I told about that person. So watch what you say about someone and who  you say it to—once it is out there, there’s no getting it back.

5. Never discourage someone’s likes, dislikes. If anything, encourage it

My mother never turned her head when I told her I wanted to dye my hair. From black hair, to red hair, to black tips, maroon tips, blue streaks, she was there when I wanted these things done. She encouraged my all black wardrobe growing up and would even find clothes to add to the collection. My dad came with me to get my lip pierced although he thought it was the farthest thing from a good idea. All of my likes and interests never aligned with my parents, but they never once told me how “wrong” it was to feel a certain way about things. Now I live everyday listening to people’s perspective and interests and finding and enjoying why they feel certain ways. I’ve learned to be accepting and encouraging because of my parents.

4. Work first, play later

This is NOT the case for everyone, but I hope my future children develop this mindset. Jumping off the bus in elementary school, I would come home and immediately empty out my purple Winnie the Pooh backpack and begin my homework before I even THOUGHT about knocking on our next door neighbor Sara’s house to see if she wanted to play outside on the swing set. fifteen years later and I still have that mindset—do all my homework, email all my clients, prep all my meals BEFORE I even think about going on pinterest and getting lost in a world of recipes for an hour (or four…hehe)

3. Always wear your seatbelt

Every time someone comes in my car, whether they are significantly younger or older, or whether I get in THEIR car, I always make sure the seatbelts are on…even if we’re just going from one parking spot to the next. Growing up with a police officer father will really engrain things in your mind. other similar ideals include: do not drink and drive, do not get in a car with someone who has been drinking, always wear your helmet (even when you’re a 21 year old biking to class…) and never talk to strangers (unless you’re in a grocery store helping them choose the best type of cheese or BBQ sauce)

2. Your true love may be someone who is your complete opposite

Everyday I wonder how in the world my parents ended up together. A ginger and a brunette…an overall health and fitness enthused man and a “I’ll eat what i like” perspective woman…a short tempered and “one hour early is late” mindset filled man with a relaxed tempered “5 minutes early is good enough” woman…where are the similarities? I’m only 21, but I’ve spend countless times X’ing out people who had no similarities to me, or who fell into my mold of the ‘mohawk –tattooed-fitness enthused alpha male that chances are I passed up several people that could have treated me way better than I have ever been treated previously. with that being said I also learned to let love find you, and not push for something that isn’t there anymore.

1.  Try your best in all that you do

Perfectionism can really mess with your mindset, but after hearing my father constantly tell me that as long as I try my best, that’s all that matters, I’m slowly becoming more accepting of that thought. Sure, I’m still hard on myself when I don’t get the highest grade, or get the award or whatever it is that I am aiming for, but as long as I learn from my mistakes and try my hardest, that’s all I can really ask of myself.

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Nutz About Peanut Butter!

20160421_233033705_iOSI used to be a peanutbutter-holic…and yes I still am. after only eating peanut butter and bananas last year and nearly blowing up 30 lbs in a few months, I  needed to re-evaluate what the heck I was doing!!

 

Although there are so many different and delicious companies out there that sell peanut butter and PB like alternatives (PBco, nuts-n-more, buff bakeJustin’s Almond butter, P28), I do enjoy the powdered peanut butter when I’m on prep and watching my fat intake (or just when I’m feeling that peanut butter should be in every meal!!! ) One of my favorites (and cheaper ones) is PurePB + by Crazy Richards. I love a lot of their peanut butter products, so I was really hoping that their powdered peanut butter would be delicious as well.

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And yes…yes it was.

Here are some of the benefits from this powdered protein:

No added salt or sugar

6 grams of protein/serving

No GMO’s and gluten free

High quality, great tasting U.S. peanuts

Less fat & calories than traditional peanut butter

Decaffeinated Green Tea Extract

Natural Astaxanthin B Vitamins

 What are some of MY favorite ways to use powdered PB?

  • in my oatmeal
  • in my protein shakes
  • on toast with chia seeds + banana
  • paired with an apple/pretzels 
  • substituting in recipes, such as the one below!

Check out a quick and easy recipe using powdered peanut butter!

Ingredients

  • 1 Cup Crazy Richards Powdered PB
  • 1/2 Tsp baking soda
  • 1 1/2 Cup quick oats
  • 2 egg whites
  • 1/4 Tsp cinnamon
  • 1/2 Cup Skim milk
  • 1 Tsp Vanilla
  • 1 Cup Seedless Raisins

Makes 4 cookies

Instructions

  1. Sift together PB2, baking soda and cinnamon. Stir in the oats. Combine egg whites, milk, vanilla and raisins. Mix well. Drop batter a teaspoon at a time onto a cookie sheet. Bake at 350 degrees for about 10 minutes.

 

Here are some other peanut butter spreads that I find delicious. No, these aren’t all “diet” foods, but everything in moderation is a-okay Smile 

 

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Dietitian Talk

Things NOT To Say to an RD/RD2Be

Since I was 12 years old, I knew what I wanted to do with my career path: I wanted to be a registered dietitian. After going to one myself, the passion was instantly instilled in me. Throughout the course of nine years, I’ve come across SO many new areas of interest with the nutrition field. At first, I thought I made up my mind: a private practice. Yes thats’s exactly what I wanted to do and no one will stop me!!!

 

Well, times can change. Opinions can change. Goals, motives, and desires….those can all change as well.

I’ve learned how important the clinical side can be. How important knowing your lab value ranges is, knowing how certain vitamin and macronutrient intakes can affect the disease of a patient.

I’ve learned how incredibly AWESOME research is!! I remember sitting in a class as an undergraduate snoozing through my research class, memorizing the material just to pass the final exam. But seriously, dabble in a topic that you really like. For me, I’ve become invested in looking up topics regarding athletic performance and diets, or supplement use versus non supplement use on the athletic performance, or simply…how beneficial is fasted cardio?

 

I’ve learned that having clients can be super exciting, but at the same time super difficult, especially if they have their “my way or the highway” attitude.

I’ve also learned that managing and being in charge is extremely fulfilling to me; I like to be in control, so possibly managing a business or food service is in my future? Who knows.

 

Another thing I learned throughout my many experiences in the food and nutrition field…..what NOT to say to RDs and RD2bes.

We’re human too…we don’t eat perfectly or know everything by heart, but here are a few things that really get under our skin:

1. Can you make me a meal plan??

We do more than just the stereotypical meal plan. Sometimes this isn’t even a part of the dietitians job. We asses, diagnose, treat, and evaluate patients depending upon the career we choose to enter with our credentials and degrees. Meal plans are more than just “okay let me tell you what you should eat and write it up in ten minutes”. It’s a lot more complicated than that. Instead, we can help evaluate your current diet and help you make better choices depending on your needs.

2. What’s the healthiest fruit I could eat?

No such thing as the “healthiest” fruit, and don’t even get me started on this “superfood” rant. All fruits have benefits to them, some more than others. Incorporating fruit in your diet is important, the recommended amount being about 2 cups for women/men under 50.

3. I just started this drink detox….

We have a liver to do the detoxing for us. Drinking, whether its fruit juices, broths, smoothies, or what have you, still contains calories. You might lose a little weight if that is your goal, but it’s potentially water weight, plus chances are once you go back to consuming whole foods (cleansing/juicing is not a sustainable, healthy diet plus chances are you are doing this as a 3-7 day phase and are not learning proper eating  techniques), your weight will be gained right back. Talking to a dietitian about healthier lifestyle changes would be much more beneficial.

 

4. Oh don’t look at what I’m eating!

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It might have been funny the first time, but it’s not funny after every person says it. It’s frustrating going out to dinner with friends when they think we’re going to judge every bite they take. We aren’t –we’re just as human as you are!

5. I only buy natural products

natural products do not mean “healthy” or “calorie free” or “sugar free” or even, ‘better’ for that matter. Natural products can still contain sugar, because sugar IS natural. Be sure you are reading the nutrition label when buying products, not just the health claims on the front of the package.

6.  I only eat gluten-yeast-dairy-free

gluten, yeast, dairy, and all of the other trending “free” diets aren’t necessary for the average american unless you have to follow these diets due to medical reasons. Cutting food groups out of your diet can be detrimental to your health if you aren’t making up for it in other areas. For instance, cutting dairy completely may decrease your intake of calcium, vitamin d, and protein. It’s important to go through your health care team if you decide to omit certain food groups from your diet.

7.  I avoid carbs, they’re bad

Women below 50 needs about 6 one-ounce portions of grains while men below 30 need 8 one-ounce portions and men 30-50 need about 7 one-ounce portions. Carbs are not the enemy, it’s excess calories and refined carbohydrates that we need to be weary of. Make sure half of your grain intake is whole grains. Great choices would be whole wheat pasta, whole wheat bread, brown rice, quinoa, and oats.

8. I’m starting my diet tomorrow!

Diet is word that means a short lived food intake. Dieting is only for a period of time, and something we definitely do not recommend. How about starting your “lifestyle” change NOW. Why wait for tomorrow? There is no time like the presence. Sure, may you have plans to go out tonight or go to a party or whatnot, but you can still make healthy choices no matter what.

9. I can eat whatever food I want as long as I burn it off in the end, right??

Errr, essentially, when you burn more than what you eat, you do lose weight. But we as dietitians aim for quality over quantity. So that means, yes you can have 300 calories worth of chocolate chip cookies (about 6 cookies), or you can have 4 oz of chicken breast, 2 cups leafy greens, and one baked potato which will completely fill you up and satisfy you all for the similar amount of calories PLUS loaded with nutrients! Choosing healthier food choices will help you feel better mentally and physically. On a side note, eating your days worth of calories in cookies, for example, versus a balanced diet of carbs, protein, and fats, will affect your body on a chemical level differently.

10. Eating healthy is expensive

Sure, buying everything organic, gluten free, and fresh everyday can be pricey…and that’s because many Americans feel that is what “healthy” means. But healthy does not equal pricey. Buying frozen vegetables and fruit, and not purchasing pre-cut, pre washed produce can cut down on costs. Plus, medical bills from an unhealthy diet are WAY more expensive than buying and planning healthy meals…am I right?! Winking smile 

11. Dr. Oz said that…

All I have to say to this comment is the following:

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Weekend Wrap-up #3: and Pinterest, and Peak Weak!

20160318_133248527_iOSFriday: The Iron chef competition I posted about was a SUCCESS. I created this segment of taste testing, where the students involved in the competition would volunteer to be blind-folded and sample a unknown beverage (sour, sweet, bitter, salty, and umami). The first group was all teenage boys, so you KNOW that it was going to be a good time. I used the samples of lemon juice, sugar water, coffee, salt water, and teriyaki sauce to describe the five tastes. We were able to get the students interested as well as teach them about the science behind taste buds and where they are located in the mouth. I truly was pleased with the event, and so were the teachers and staff!

Afterwards I went home, prepped some trail mix for a few upcoming events (65 sample bags to be exact…) and then hit up the gym. This weekend was a huge drinking weekend for my school (IUPatties weekend) so I was hoping not many people would be at the gym…and I was  right! Although busier than my usual 3:30AM sessions, it was nice to get an extra hour of sleep. The rest of my night was spent pampering myself by shopping at TJ maxx and spending time on Pinterest, and who DOESN’T love pinterest! The amount of cool things I found to bake with protein powder, plus DIY ideas was insane. Find me on pinterest: Tabitha Daley

 

What do you all blog about on pinterest???

 

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Saturday: Work work work—I got to the gym and killed my workout. With peak weak approaching the next day I really felt as though I needed  to give it my all. Work in produce was the typical job—making fruit trays and cutting up more fruit. Nothing super exciting in my eyes. All of the college students were parking in the grocery store lot, so we had to mark our cars as “Employees” while the manager towed everyone else! Ha! Soon enough I can guarantee students caught on and started putting a sign in their car.

Sunday: PEAKKK WEAK! this is it, show week! No cheating, no mess ups! I worked 7-2pm without eating or nibbling on a single piece of fruit!! I was so proud Smile I love fruit, it’s so hard to work in a department which screams your name all day. I worked out before work, so when I got off I was able to go home, prep a few meals, and relax. The weather in PA this weekend was all cold, dreary, and snowy—aka totally was not in the mood to get things done! BUT I was so relieved to have gotten all my assignments done plus get ahead Smile 

 

You know how amazing it feels to get things done? Last night I was laying under my electric blanket, falling asleep at 7PM. I remember this because my roommate Christyna was talking about her new bedspread and I couldn’t even recite what she said because I was drifting off to sleep….at 7pm! I still had one more meal to eat so I got myself up and cooked—and man I was motivated after that. The initial “moving” part is the worst, but after that it gets easier—trust me!

Currently my new diet has a lot more carbs that I am used too, so I have been enjoying this extra energy. Two more ricecakes here I come!Angry smile

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Weekly Wrap-up: Counseling, Portion Control and Competitions

 

Wednesday:

20160318_094522863_iOSBusy day in the neighborhood! From working at Headstart preschool and playing some physical activity games with them along with eating lunch with them (ham and cheese pitas, mixed veggies, plus a rice krispie treat!) and then going straight to counsel clients, my day was non-stop moving. I also went to the gym and passed out some samples for RSP Nutrition (using the code RSPTabithaD, anyone can get 25% off!) A lot of people really liked the BCAAS and compared it to Kool-Aid, so that’s a plus.

 

 

Thursday:

We had a little convention to attend up in Pittsburgh, topics ranging from researching in dietetics, to sustainability. Sadly a few of us had to leave early to attend a multicultural family night at the local elementary school. Here we discussed portion control and how to practice eating within proper portions. Maybe different cultures do not practice the same way we do, and truly do over-portion their meals. Many people were mindblown with what a serving size of pasta or meat should be (since most of the time we tend to eat 3x the amount we should be). I think portion control is key to weight loss/weight maintenance. You can be eating a well rounded diet, but if you’re over consuming the healthy foods, the calories still count! I was really busy with commuting, food prepping, and this nighttime event that I actually did end up taking a true rest day. It did make me a little nervous, and I’m still a little bummed about it, but hopefully today I’ll get in there and kill it! It’s crazy how YOU never see your own progress. My professors and friends told me yesterday how physically I’ve changed and I still see the same girl with love handles and a gut in the mirror. I do hope my body image will start looking up soon.

Friday:

Off to an Iron Chef competition at a local high school. The interns and I get to discuss National Nutrition Month’s theme of Savor the Flavor with the concept of taste buds and the five basic tastes. I’m excited and a little nervous to see how things work out in the end (like how responsive the students will be, how interested/interactive, etc). ill be having them sample bitter, sweet, salty, sour, and umami flavored beverages. Of course I have to make it over to the gym and tie up some lose ends regarding some work (submitting papers, typing up a few things, etc) but overall today should be a smooth sailing afternoon come 1pm.

 

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Motivation Monday: mindless thoughts,

20160314_125201000_iOSI love those mondays (or days in general) when waking up isn’t tough. I was able to get right up, drink my pre workout & head on over to the gym despite the rain. Although I started with my 30 minute cardio session, I really didn’t want to complete it. The lack of progress I have been feeling lately in regards to my competition are affecting me mentally

why am I not sleek, fit, and ab-showing yet?

is this normal?

is my diet the right one for me?

I was getting too flustered this morning with negative thoughts so I did my best to drown them out and ended up having a fairly successful leg day!

Body image: we are all so self critical and nit-pick at the smallest things about ourselves. Focusing on our best features deems us as “cocky” or “self-absorbed”,  but once we start nit picking on the worst we’re just looking for attention apparently. There’s no winning in society! I decided to stop thinking negatively about myself this morning and focus on the positives that will happen today:

  • I will finish this cardio session strong
  • I will go home and stick to my diet all day
  • I will inspire people to be healthy as I teach about fiber benefits at a local community center
  • I will make connections with parents at the regional hospital’s family health night tonight
  • I will laugh a lot
  • I will enjoy my cup of coffee (or 2 heheh)

 

It can be tough to stay positive, but surrounding yourself with positive thoughts and people can truly affect your mood for the better.

20160314_105852980_iOSOn a positive note, one of my favorite supplement companies RSP Nutrition is letting me be a sales rep for them!

From BCAAS, to whey protein, to creatine, RSP has a long line of products!

 

 

USE RSPTabithaD for 25% off your purchase!!

 

 

Off to get ready for some fiber lessons!

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Workout Wednesday:

20160309_144020376_iOSLast night I had the ability to meet with a client regarding weight management, and it was a great session! Meeting people with different goals, ages, genders, and backgrounds really can throw curve balls at you in the dietetics field.

 

Today, however,  did not go as entirely planned as I had hoped, but I can’t beat myself up over it. I woke up, skipped the gym (shocker!) to sleep in and make my roommate protein pancakes for her birthday! How ironic that it is also National Registered Dietitian-Nutritionist Day! I whipped up some easy-ingredient pancakes:

  • 1 scoop Dymatize protein powder in birthday cake
  • 1 banana
  • 1 whole egg + 1 egg white
  • 1/4 tsp baking powder
  • 1/2 tbsp natural PB
  • sprinkles!

 

 

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I had to quickly rush to work but she sent me a lovely message after she ate them describing how delicious they were. SO happy to have an incredible, food loving, and intelligent room mate. I have no idea what I would do without you Christyna! After I rushed out the door to visit my preschoolers, I headed to the gym with a shoulder/chest/20 minute biking session and came home, showered, and now have plenty of time to get my day started. Shawn and I had plans today but sadly those fell through. It’s a lovely, 65 degree day out with the sun shining, so I’m really hoping I can get some outdoor activities accomplished. I love the days where you have all the motivation in the world to get things done; there’s no better feeling than the feeling of accomplishment.  Now time to get some motivation in meeeee!!!

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Tuesday: Bike rides and coach check ins

20160308_134755000_iOSYesterday’s session with the coach went fairly well. Progress is being made + we practiced some posing, so that’s always fun. She’s switching up my diet because my body isn’t doing well with carbs…aka I could potentially be carb resistant at this point. Let’s see how the new diet goes! She has added dairy which makes me super nervous due to the effects of dairy on the GI tract, so I might avoid it still. The thing about food is that how your body handles it versus how someone else’s body handles it may be COMPLETELY different! It’s crazy. And that can be the frustrating part, but it’s all just a science that overtime we we will see how it panes out. I also managed to squeeze in an eight mile bike ride outside (BEAUTIFUL day) plus hit up the library! The library is such a wonderful place, I cannot believe it took me four years in this small little town to visit the public library.

 

This morning after my leg day + 25 minute cardio session, I was off to the preschool to read a book regarding nutrition! Love seeing the kids get all wild when talking about fruits and vegetables. One section of the story discussed how the boy was going to the grocery store with his father & I asked the children if any of them shopped with their moms dads or grandparents, and what they bought. and all of the children said mac and cheese…..

 

like I guess no one buys fruit or veggies or chips or milk?? I could not stop laughing!

And when I came home, I had a nice package waiting on the porch for me….

 

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no…sadly it wasn’t my suit yet Sad smile but my BCAAS and new vanilla cupcake protein by Dymatize came! Cannot wait to give that a shot today. Wonder what recipes I can create with it Thinking smile

Off to do some reading. On my book list to accomplish this year:

  • The Hunger Games Series
  • Gone Girl
  • 50 Shades of Gray Series

 

Any other recommendations?? I haven’t had any me time in so long, I can’t wait to read for actual FUN again.

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Weekend Wrap-up #2: Work

20160306_232209227_iOSHappy Monday Everyone! Over here in PA it looks as though the weather is finally looking bright—50’s and 60’s! Maybe that seasonal depression will wear off once and for all!

Here’s my weekend recap:

 

Saturday: The morning work shift wasn’t too bad until I showed up realizing my co-worker called off….or more so just chose to not show up. I never really understood how people could just not show up without a phone call!! But hey, we all have our days I suppose. I did a lot of running around, errands, shopping, and spending money that probably should have been saved (hashtag girl problems!). I was feeling super stressed out so coming home from work and taking a me day was MUCH needed. I ended up falling asleep at 8pm!

Sunday: The second day of work, a simple morning shift with my co-worker calling off yet again. My evening was filled with some much needed girl time with Christyna though. I love having a room mate who is just as passionate about nutrition as I am.

Today: Motivation Monday includes turning the frowns upside down and trying my very best to be productive! Spring break is (technically) here, as I don’t have much to do for my internship minus the occasional journaling, visiting the preschoolers regarding nutrition, and catching up on the latest nutrition trends. As I mentioned previously, my chest has been in serious pain lately, making me believe I pulled or strained a muscle. Hopefully yesterday’s light cardio only session helped—lifting is so important to me and I CANNOT be in any critical condition right now! I woke up not wanting to go to the gym, but had no reason to say no. So a 20 minute cardio session + bis + tris = enough for me to feel good about myself. I did a little reading regarding protein intake and athletes (thanks to Gaterade Sports Science Institute research) and now am ready to enjoy this beautiful day with a bike ride!

 

Meeting with the coach this evening, let’s hope she think I’m on the right track. 3 weeks out and still no abs. It’s fairly disheartening, especially when my weight has just severely plateaued.

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National Nutrition Month: Week One!

Happy National Nutrition Month everyone! Smile The theme this year is Savor the Flavor of Eating Right, so in my opinion that means we should try new foods, try new flavor combinations, spices and herbs. Spices and herbs can provide plenty of health benefits… (hello, has anyone heard of how beneficial cinnamon and tumeric are?!) Try it for yourself, try up some new combos and comment below some of the new ones you try, I know I will be participating and trying out some new spicy combinations.

Tuesday: My afternoon consisted of prepping these bran flaxseed muffins for members of the YMCA post-workout. They sound fairly disgusting butttt they were super moist and tasted JUST like carrot cake! All that was needed was a cream cheese frosting Winking smile  My group and I held a nutrition lesson for students from other countries. We handed out the bran muffins, played a nutrition physical activity game, and helped them with their homework. It was crazy actually learning about other cultures and foods that they eat! Very perspective-opening. I was trying to have a conversation with a few of the children and I asked what they were for Halloween and some of the students were like “oh we don’t celebrate that”….awkward! I felt SO embarrassed but then they told me about the holidays that they do celebrate.

Wednesday: I’ve become SO interested in research lately, and I think that’s one thing I’m proud of. I never thought research was interesting, but realizing how science is constantly changing and finding topics that actually pertain and are interesting to me (hello, leucine rich foods and muscle recovery???) really have driven me to do more research in my field. I spent most of my morning doing research on athlete energy needs along with any other handouts I could acquire. The muffins we prepped for the local YMCA were distributed today as members came and went. Something I feel that anyone working with customers/clients/the community need to know: if you do not talk to them, they will not talk to you.

Seriously. So many people walked by my table of goodies and if YOU, the host of a table, do not initiate the interaction, chances are you won’t get any sales/customers/clients. Just an FYI for anyone in that field. Luckily my spunky personality draws them in!

 

20160303_133957722_iOSThursday: Headed down to the preschool to observe, interact, and eat breakfast with the children Smile whole wheat banana muffins, milk, and peaches were the meal of the day. All of the kids were pretending to be monkeys as they consumed their banana muffins. Sometimes I miss being a carefree child with my shirt that said “I’m Not Listening” with Tweety Bird wearing headphones on it, or my bowl haircut and tucked in long sleeve shirts *face palm*. I could tell you right now I was not the cutest girl in class that’s for sure! The day just got busier as I went shopping for some clothes, some things for the apartment, and had to prepare for my counseling hours in the sports department. I printed out some recent research regarding protein consumption, carb intake, fat oxidation, and sleep patterns and how that affects performance/weight loss, so I’m excited to read today! More shopping was done followed by my nighttime cardio session, and then Shawn + I made no bake energy protein balls:

 

1 cup oats

1 scoop Muscle Combat Chocolate Protein Powder

1/3 cup of honey

1/4 cup flaxseed

1/2 cup of peanut butter

* you can add chocolate chips but we didn’t have any sadly!

 

THE most delicious ones I had ever had….I could not stop nibbling!! (don’t tell coach)

So far today I’ve had a few cups of coffee, got my morning cardio done ( 30 minutes of HIIT + 20 minutes of spinning) and now I’m attempting to get dressed so my friend Rachel + I can (surprise!) get coffee. I have a meeting at 11 + counseling this afternoon until 2pm. Luckily Shawn has to head to Dubois this afternoon for Air Force paperwork, so I have the whole afternoon to myself to get some Tabitha time in. Hoepfully that will consist of productivity!