How to Cope with Perfectionism in a Culture That Promotes It

How to Cope with Perfectionism in a Culture That Promotes It

When you live in the heart of Silicon Valley, being a perfectionist is almost the norm. Those around you are working for the richest companies in America with the highest standards. They are working upwards of 14-17 hour days all the while making it seem like they have it all together. And while some people can get by just fine under this pressure, most are not. As a dietitian and health coach for a couple big tech companies, I have seen this first hand. Those who have just as high inner expectations as outer are crumbling due to their perfectionistic ways. As someone who is a recovering perfectionist, I make sure that I do all I can to not fall into this bucket while working in a space that can whole heartedly take advantage of it. I am lucky to say I don’t have huge demands, no large deadlines, but being a medical professional, I can be subject to burnout quick from seeing too many patients without breaks, taking on a lot of what my patients bring. In this post, I wanted to explore what I think should be talked about more when it comes to perfectionism.

Read, Taste, and Listen: Some of My Favorite Things (July 2019)

Read, Taste, and Listen: Some of My Favorite Things (July 2019)

As of recent, I started to do a weekly email blast to my co-workers where I put out articles, videos, podcasts that I listened to and would help make us better coaches. So far it has been a wonderful way not only to keep up with the latest research but also to broaden my horizons. I thought I would do the same on here but keep it fun!

Fiesta Chicken Sausage Bake + Changing Strong Habits

Fiesta Chicken Sausage Bake + Changing Strong Habits

Probably the strongest habit I have ever witnessed is my husband’s breakfast regime. Ever since we was young, he would have three homestyle Eggo waffles with syrup and even cut into small squares down to a freaking science. When we first started dating, I noticed this was HIS thing. When I asked multiple times if he every got tired of having the same breakfast every morning or got hungry quickly, he would give some kind of answer that led to no. This was all he knew. It had gotten him this far and it was hard turning back. Until, most recently, we discussed his goals going into his physical exam and one of them was reducing LDL cholesterol. He also was noticing he was getting hungry every mid-morning. He asked me if there was something he could add in that was easy and efficient as his waffles. What we came down to was an egg bake. So weekly now, he cuts himself a square of an egg bake with eggs, another protein like sausage or bacon, veggies and one can of black beans. It can be done in thirty minutes and he loves it! So one thing is for sure, if Derryk can learn new ways to change up his breakfast, you can probably break that long learned habit and replace it with a healthier one.

New Direction and Back to Blogging

New Direction and Back to Blogging

…And I am back to blogging. This year has been a very busy one. I started a new full time job in February, continued to coach clients after work, started contributing to Class Pass’s amazing blog The Warm Up, and oh yeah- planned a wedding! My brain was at capacity and I had grown a little tired of social media, seeing the same dang food recipes from health bloggers, and wanted a little bit of my life back. As of late, I became revived to start blogging with the hope of providing more than just health inspired recipes.

Bacon Braised Greens + How to Make a Perfect Soft-Boiled Egg

Bacon Braised Greens + How to  Make a Perfect Soft-Boiled Egg

It has been quite a bit of time since I have added a new recipe and I am so sorry for that! Honestly, the last couple months have had it's great times and also kind of stressful times. I celebrated my thirtieth birthday, Derryk's birthday, Valentine's Day and my two sister's birthday. I have been wedding planning and oh yeah, I accepted a new full time job. I had a rare quiet Sunday last weekend where I dedicated my free time to recipe development and this is one of the first recipes from that. If you think a yolk that looks this good is hard, you are wrong. It only takes three minutes! 

Coconut Crusted Baked Chicken Tenders

Coconut Crusted Baked Chicken Tenders

Lately, I have been seeing chicken tenders everywhere on my feed and I finally caved and made some recently. In a lot of the recipes, the "dredge" that you dip the chicken in before the coconut contains eggs and I was thinking of how I can make this recipe WITHOUT using eggs. This motivation stemmed from paying good money for my eggs and I rather eat them versus use them as an ingredient. I get these amazing pasture-raised eggs added to my CSA every week and while my veggies are super affordable (full box for $30.00), my eggs are not ($7.50 for 12). I had some flax meal on hand which leads to how I made my "egg substitute". 

Turmeric Spiced Golden Beet and Tuna Tower (Easy & Inexpensive!)

Turmeric Spiced Golden Beet and Tuna Tower (Easy & Inexpensive!)

Fish is gotta be hands down my favorite food! My favorite type of fish is sashimi but can get super pricey if I consume on the regular. One thing I do keep on hand is canned tuna in olive oil and it is a staple in my Tupperware lunches.  I was inspired to make a bright and colorful dish inspired my tuna tartare towers. What I came out with is golden beets dressed in almond butter turmeric dressing and layered with tuna salad with parsley. This dish was a nice and light lunch and only took about 10 minutes to whip up. Note: I use a Trader Joe's salad dressing in this recipe but this post is not sponsored. I just really enjoy them and recommend to my clients.

Easy and Healthy Holiday Cocktails

Easy and Healthy Holiday Cocktails

Let’s face it, most of us are going to drink when we celebrate this holiday season so let’s talk how to do that in a way that won’t nix all your hard work in the gym. Alcohol contains calories (7 calories per gram to specific) so when it comes to making cocktails, aim to add mixers that don’t have calories or very low in sugar. I have a list of some my favorite recipes that are fancy, but not full of calories! Thank you to BeMixed for a sample of all your zero calorie, natural cocktail mixers. Not only do I love the concept of the product, but the company is also owned by two strong females! Love it. 

Energizing Sweet Potato Pie Protein Shake

Energizing Sweet Potato Pie Protein Shake

It is day three post-Turkey Day, and I bet you have some sweet potatoes around that you don't know what to do with. Lucky you are reading this! I used some leftover steamed sweet potato to make this protein shake. Not only will this have you feeling energized post-workout, but you will also think you traveled back in time to Thursday celebrating Thanksgiving. 

Curried Quinoa Stuffed Honey Nut Squash

Curried Quinoa Stuffed Honey Nut Squash

Real talk. When I first bought these little honey nut squashes, I called the baby butternut squash.  So if you want to call them that too, no problem. To be technically correct, they are honey nut squash and they taste like butternut but a little sweeter. They are also a lot easier to manage and breakdown. Double win. 

Smoked Salmon Collard Green Wraps with Cilantro Yogurt Sauce

Smoked Salmon Collard Green Wraps with Cilantro Yogurt Sauce

Why choose collard greens? 

If you are looking to add a huge boost of nutrients, choose this recipe. The main component, collard greens, is packed with vitamins and minerals. It contains 250% of your daily value of vitamin A, 50% of your daily value of vitamin C, and also contains vitamin K and calcium. Vitamin A and C are great to consume during the falls because they are both powerful antioxidants that help with boosting immune health. Collard greens are also important for bone health by boosting calcium stores and vitamin K which act as a modifier of bone matrix protein and increases calcium absorption. 

Not only are collard greens high in vitamins, but they also are low in calories and high in fiber. One cup, boiled,  contains 62 calories, 11 grams of carb but 8 of them come from fiber. 

If all of this info has not encouraged you to try collard greens, I am not sure what will. 

Macrobalanced 5 Ingredient Pasta Bowl

Macrobalanced 5 Ingredient Pasta Bowl

I may be Italian but I actually quit eating pasta daily when I also ended my committed relationship with flare jeans. Yes, that long ago. Now thanks to companies using different flours to make their pasta, I have reintroduced it back. Many of these new flours take the ordinary pasta and give it a nutrition makeover by adding more vitamins, protein, and fiber. Making it truly more macrobalanced. For the recipe today, I used Banza chickpea pasta for their #BanzaPlus5 challenge to celebrate National Pasta Month.

Cauliflower and Nectarine Salad with Toasted Nuts and White Balsamic Dressing

Cauliflower and Nectarine Salad with Toasted Nuts and White Balsamic Dressing

It has been a while friends and I am so sorry for that! The last couple months were filled with craziness from going on vacation, studying for a test, wedding plans, and serving my clients best! My blogging came last to all of those, but don't worry! I see a lot more recipes and posts coming your way! 

Stress Reliever Chocolate Protein Pancakes

Stress Reliever Chocolate Protein Pancakes

Making your Sunday brunch, even more, chill with these protein pancakes. They contain ingredients that have been shown to decrease stress and anxiety so not only it is fun to eat pancakes but you can find zen doing so. This recipe uses Birch Benders Paleo pancake mix which I love! It contains limited ingredients, is high in fiber, and uses monk fruit for a small amount of sweetness! Can't get any better. (#notsponsoredjustlove)

High Fiber Cold Asian Noodle Salad

High Fiber Cold Asian Noodle Salad

I love noodles and although regular noodles tend to be low in fiber, these Healthy Noodles are full of it and are gluten free, dairy free, and fat-free. With just 25 calories and 4 grams of fiber. This is a  great option for those trying to boost fiber intake and perfect for lunch meal prep. 

No-Bake Chocolate Covered Almond and Date Protein Bars

No-Bake Chocolate Covered Almond and Date Protein Bars

Spending over two dollars on a protein bar no more! These homemade protein bars are easy and inexpensive to make. Bigger plus? You control the added ingredients and add in any ingredients you want. One last plus? These are NO BAKE! 

Macrobalanced Mexican Fiesta: Fresh Corn and Black Bean Salad + Stone Fruit Salsa

Macrobalanced Mexican Fiesta: Fresh Corn and Black Bean Salad + Stone Fruit Salsa

These two recipes contain all of the best summer produce that California has to offer. Thanks to my CSA (community shared agriculture) both of these recipes were born. I get inspiration from all the organic produce that comes to my door every week and it makes it easy to show how amazing vegetables (and fruit) can be.  It may just be me, but fresh vegetables straight from a small farm are the best! If you subscribe to any CSA's in your area, comment below with which ones you use! The best way to support these CSA's is to spread the word and share with others.