Hi Friends!

Well, the time has come to reveal what I’ve been working on for the past few months! When I went back to school to become an RD, I knew I didn’t want to work in a “traditional” RD position in a hospital or assisted living facility. As I worked my way through my classes and internship and continued to develop my blog, I realized how much I enjoy helping people learn how to live a healthier lifestyle in a one-on-one setting.

I  firmly believe that healthy living doesn’t have to be complicated or expensive. I want to help others realize this at well. So, after passing my exam, I got to work creating my own business. It’s been a lot of work putting together all of the pieces but I’m finally ready to share it will all of you today! I’m now offering online nutrition coaching services!

Check out my new website for all the details:
The Lean Green Bean, RD

I’d love for all of you to take a look at the website. If you or someone is interested, I offer one-time nutrition consults, followup sessions, a 6 or 12 week weight loss program and various how-to sessions where I can teach you more about meal planning, food prep, grocery shopping, label reading and more. All sessions will take place via Skype or phone so you can get nutrition advice in the comfort of your own home! If you’re in the Columbus area and would like to meet in person, just let me know and we can arrange something.

If you don’t see exactly what you’re looking for, let me know and we can put together an individualized package according to your needs.

Running your own business takes a lot of hard work and  a huge leap of faith. I’m passionate and excited. I’m also a little bit anxious and slightly terrified….but hey:

If your dreams don’t scare you, they’re not big enough, right?

So this is me, chasing my dreams, pursuing my passion to share my nutrition knowledge with others and help them learn how to live a healthier lifestyle one step at a time!

I’m also currently working on an ebook. It’s a bit challenging for a non-artistic person like me, but it’s coming along. I can’t wait to share it will all of you when I’m done!

Let’s chat: What dream are you currently chasing?

Enjoy!
–Lindsay–

PS. Because I know someone will ask, yes I designed the website myself- and I’m pretty proud of it! I used Wix which I would highly recommend if you’re looking to create a website. It was super user-friendly and fun to use! Big thanks to Anne for introducing me to it!

 

Hi Friends!

Time to play catchup again with Bean Bytes!

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Link Love
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Monday

Good tips:
When “don’t get too hungry” backfires via Foodtrainers

On impulse buys:
How we avoid impulse buys via Our Freaking Budget

Love this:
4 ways you’re lying to yourself about being productive via The Daily Muse

For runners:
7 Summer running tips via 300 pounds and running

So inspiring:
Find your why via Journey of a Dreamer

Tuesday

For the app lovers:
App Happy via Meals and Moves

Great tips for moms:
How to grocery shop like a pro with a toddler via A Healthy Slice of Life

On why research is important even if you don’t like it:
Med School Series #6: Research even if you don’t like research via A Doctor in the House

This is the #1 thing i’ve learned over the past year- THINK before asking someone when they’re going to have kids:
Infertility Sucks via Itz Linz

Thank your child’s teacher- they deserve it:
Good Ole Fashion Education via Olive to Run

Wednesday

Good to know:
What to do when your health insurance doesn’t kick in right away via Brazen Life

Great tips:
How to train for your fitness goals via CHAARG

Learn it, do it:
How budgeting works, Part 2 via Our Freaking Budget

Everyone should know this:
Tips for perfect chocolate chip cookies via Pinch of Yum

Yes. This:
Why is healthy food such a joke via Real Mom Nutrition

Thursday

Awesome idea if you’re on a strict food budget:
Budgeting: Food Lockdown via Running Hutch

Everyone should know this:
12 steps to perfect sea scallops via Sprint 2 the Table

I love this:
Claiming Heather via Heather’s Dish

Yummmm:
Homemade Ranch Dressing via Nutritious Eats
Carrot Cake Date Bars via Powercakes
Triple Chocolate Almost Vegan Everything Cookies via Cait’s Plate
Cheesy Chicken Stuffed Eggplant via Running to the Kitchen

Friday

What’s the best choice?
Froyo vs gelato vs icecream vs sorbet via Candid RD

Spice it up!
5 tips to keep your workout challenging via Food & Fun on the Run

So amazing:
Reuniting Three Hundred Military Families via Lift Love Life

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Scenes from the Week
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1. Giant great dane and a french bulldog puppy
2. Somebody missed me after last weekend. #50poundlapdog
3. How I can tell I skipped sunday food prep- an overflowing tupperware cupboard
4. Pretty sunset

1. Me
2. New haircut. Best one I’ve gotten in like 5 years.
3 & 4. Happy hour with hubby

1 & 2. My baby
3. I bought my first BondiBand at regionals and then promptly ordered several more for a friend and I. They’re amazing.
4. Nothin’ better than a hubby who grills!

Took the boys to the swimming dog park for the first time this summer. Tucker LOVES the water and will swim after his ball until he collapses in exhaustion. Abner prefers to patrol the shore and keep a watchful eye on his brother as he swims out and back. He also enjoys biting the water…but refuses to go in and actually swim.

Sprouting lentils! Post coming soon

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Twitter Favs
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New study shows reputation trumps money
41 camping hacks that are borderline genius
5 tips for taking better food photos when you travel
10 dishes to make in your slow cooker
How to fix a broken diet
Why even health conscious consumers have unhealthy diets
What should you do when your child hits you
How to survive a rip current
How to prevent head rushes in yoga
5 tips for building blogging community
6 things we need to start teaching boys in school
How I learned to stop asking “Is this paleo?”
You are always saying yes to something and no to something else
DIY hair conditioner
Why the best leaders are vulnerable
4 simple truths to remember if you’re struggling
Teaching your child charity
He said he was leaving. She ignored him.
Is the food industry health washing you?
The new rules for sunscreen
The pain of constipation
Slowing down
Rules for Life
Why I stopped listening to the blogging experts
You have the power to change someone’s day
You’ve been tying your shoes wrong your whole life
How to protect your digital life
Do I look fat in this post?

 

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In the News
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The food journal: A little tech could make it stick
With a little planning, you can make healthy meals in 30 min or less
Orthorexia becoming a popular eating disorder
Vegetarian children in omnivorious households
Worried about type 2 diabetes? Go for a walk
The just one bite rule
What’s really in those squeezable yogurt tubes for kids
Proper handwashing. Only 5% of us do it right.
Why consequences work
Students taking advantage of farmer’s markets
There’s good news and bad news about eggs
Eyeball licking fetish causing pinkeye
How accurate are fitness trackers
Improving male fertility with Diet
Food packaging chemicals linked to obesity in girls
Stretches all desk workers should do

That’s all for today, friends. Except for one special request. This guy is having shoulder surgery tomorrow:

We won’t know what the recovery time is until the doctor actually gets in there during the surgery, so please keep him in your thoughts and send positive recovery vibes his way!

Enjoy!
–Lindsay–

Hi Friends!

Time for more Sunday Food Prep!

I didn’t actually do any food prep last weekend because we were at Regionals all weekend, including all day on Sunday. But lemme tell you, we paid for it this week. Hubby was a mess because he didn’t have any breakfast bars, energy balls or hb eggs to snack on….I had to work harder to come up with stuff for dinner. Going a week without food prep REALLY helps you realize how much you depend on it! So, I’ll definitely be back at it today!

In the meantime, here’s what some of you guys have been up to:

Maria at Trine-Marie :

• 1- My sister-in-law’s oatmeal cookie recipe with coconut and walnuts.
• 2- Breakfast cupcakes with egg, ham, green onions, cheese, and cream.
• 3- Frozen banana slices for smoothies.
• 4- Two banana kiwi smoothies.
• 5-  Vegetable Salad.

Britt from Britt’s Blurbs :

I prepped:

• Hard boiled eggs- for snacks
• Roasted sweet potato wedges for snacks/lunches-
• Made protein muffins (recipe coming soon!)
• Made quinoa- lunches, dinner
• Made lentils- dinner
• Made farro, wheat-berries- lunches
• Made power grain salad to spread on collard wraps for lunch
• Cleaned and trimmed green beans for snacks with hummus
• Sliced veggies for stir-fry
• Chopped mango for breakfast/snacks

Nicole from Fruit ‘n’ Fitness :

I made:

• roasted beets and kabocha squash
• protein bites
• cut up carrots, celery and cauliflower
• raspberry almond granola

Rachel from Undercover Diva- A sitcom :

• Top left: Jalapeño and Garlic chickpea and lentil burgers
• Top Right: Chopped veggies
• Bottom Left: Chopped pineapple
• Middle bottom: Black beans (dry, soaked and cooked)
• Bottom right: Brown rice

The veggies will be used for burrito bowls, stirfrys, and salads. The pineapple will be added to smoothies and will be used for snacks! The black beans were dry, so I soaked them all day and then cooked them for about an hour. I cooked 2 cups of brown rice (dry) in my rice cooker and will use these for burrito bowls, stirfrys, salad toppers, and meal bases throughout the week!

Kat from Sneakers and Fingerpaints :

This week hubs helped me de-seed a pomegranate and we cut up strawberries to go in our morning smoothies and yogurt! Also, I roasted kale, as we usually do every week – I’m loving how you can buy it pre-cut! I steamed some yellow corn, cleaned some pickled beets [great for my gut!] and cooked edamame as well as zucchini that I’d pre-frozen from a trip to the farmers market the week before. I’m pretty proud of taking care of this on a Sunday evening where I was super tired from a long hot day at the beach and 2 workouts, but it had to be done!

Jodie from Green Box Foods :

I prepped Kale, Quinoa, broc/cauliflower, chicken, apple bfast quinoa and  Healthy Ice Cream Sandwiches/balls

Lyndi from The Journey :

Recently I’ve been struggling with Sunday food prep, but made time for it this past weekend. I felt so much better and prepared for the week after it was done!  I washed and sliced fruit & veggies for the week for easy eating.  I also made a batch of cherry quinoa muffins for a quick on the go breakfast option.  I precooked chicken breast and taco meat for easy salads, poppy seed chicken salad for sandwiches, and made up a batch of shrimp & veggie quinoa stir fry (new recipe on the blog!) to have for lunches or quick dinners. The mr has been traveling this week for work, so it’s made it really easy on me to have everything ready to go. For me, it’s all about planning a menu and preparing ahead to I actually stick to it!

Impressive, right? I’m so excited to get back in the kitchen this weekend!

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Are you food prepping this weekend? Want to submit a pic to be featured in an upcoming post?!

Here’s what I need from you:

Email me the following:
1. Your Name
2. Your Blog URL (if you have one)
3. A photo of your food prep
4. A short description of what’s in the photo. Tell me what you prepped and how you’re going to use it during the week!

Every Sunday, I’ll post a roundup of the photos I received that week so that you guys can see what others are preparing and hopefully get some inspiration and ideas! I’ll keep this series going for as long as I receive photos, so send one every week if you want to!

Send to: theleangreenbean <at> gmail <dot> com

Tweet and Instagram your pics as well to inspire others!! Use the hashtag #sundayfoodprep . Remember that in order for a pic to be included in the post, you have to email it to me! If you have more than one pic, please make them into a collage before sending!

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Want more inspiration and tips? Read these:

How to Prep Food on the Weekend
Weekend Prep for Easy Weekday Meals
How to Eat Healthy in College
How to Eat Healthy During the Week

And check out the Food Prep Tab for links to all the previous Sunday food prep posts!

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Let’s chat: Are you prepping food today? Whatcha makin’?

Enjoy!
–Lindsay–

Hi Friends!

Can you believe I’ve gotten my act together for a Fitness Friday post two weeks in a row?! Neither can I. And guess what? I even did one better. I know some of you have been missing the workouts I used to make before I started doing Crossfit….so I made one for you guys! It’s a partner workout that focuses on your abs, with some added cardio bursts!

Here’s a breakdown of the exercises:

Leg Throwdowns: Partner 1 lays on the floor. Partner 2 stands by their head. Partner one grabs the ankles of partner 2 and raises their feet straight up. Partner 2 pushes on the feet of Partner 1, throwing their feet down towards the floor. Partner 1 engages their abs to keep their feet from hitting the floor and then raises them back up. Do 25 reps, then switch!

Situp Punches: Partner 1 lays on the floor with legs bent. Partner 2 kneels on their feet and holds their hands palms out above Partner 1′s knees. Partner 1 does a situp and lightly punches each hand at the top. Do 25 reps, then switch!

Walking Plank High Fives: Both partners get in plank position on their elbows. Rise up onto palms, then slap hands with your partner (both hands). Lower back down to elbows. Repeat for one minute.

Twist and Pass: Stand back to back. Partner 1 holds a medicine ball or dumbbell and twists to one side to pass the weight to partner 2. Partner 2 twists and passes to Partner 1 on the other side.

Enjoy!

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Now for a quick recap of my workouts! We left off last Thursday and Friday was a rest day while we went to watch our coach at Regionals…so let’s start on Saturday morning.

Saturday

We headed in to the gym to squeeze in a workout before going back to Regionals. I did 3 mini WODs. Finished the first one in 7:47, rested 5 minutes. Finished the second on in 7:47 as well, rested 5 minutes. Completed 4 rounds of the third one. I was pooped by the end!

Sunday

Another rest day because we were spectating all day, but I did take the boys on a nice long walk!

Monday

This was a rough one! 13:59 Rx. The overhead squats weren’t heavy but they hurt my wrists terribly, even with wrist wraps so they always suck if we’re doing a large amount of them!

Here’s the difference between how our coach felt about the workout and how hubby felt about it when he was done!

Tuesday

Brutal. We did front squats and single leg deadlifts first, so my legs were BURNING through this one. I did my HSPU with one ab mat and a 5# plate and did 24 inch box jumps finished in 12:36.

I also tried out a new headband I got this weekend. It’s a Bondiband and I’m obsessed. I came home and ordered 3 more! It’s moisture wicking and didn’t move at all.

Wednesday

Wednesdays are supposed to be our active rest days..which usually means running. This week it was running and rowing. I hate them both and wanted to skip so badly but I forced myself to go because I’m working on improving my weaknesses to get stronger! It was rough, but not AS terrible as I expected. It was, however, HOT! Total sweatfest.

Thursday

Thursdays are benchmark days. This week we did Fight Gone Bad. It’s one of my favorites and one of the first benchmarks I did. On January 24th when we did this workout  I got 244 reps. This time, I got 278 reps!

Tomorrow we’re tackling The Filthy 50, which is one of the hardest WODS ever…so i’ll let you know how that goes

Let’s chat: Do you like partner workouts or do you prefer to workout on your own?

Enjoy!
–Lindsay–

Hi Friends!

Today I wanted to share an article with you guys that I wrote for Food and Nutrition Magazine, the magazine of The Academy of Nutrition and Dietetics! I shared the link yesterday so some of you may have read it, but I wanted to share a jazzed up version of it (with pictures) here as well because it covers all of my most common recommendations and tips that I give to anyone trying to live a healthier lifestyle!

Although I don’t think that there’s a one-size-fits-all diet, I do think there are some general principles that everyone should practice when it comes to healthy living.

Here they are:

1) Eat Enough Calories
Everyone’s calorie needs are different, and it’s important to not go overboard, but not eating enough sends your body into starvation mode and also makes it harder to lose weight. Figure out how many calories YOUR body needs and strive to eat that amount daily by creating balanced meals and choosing healthy snacks.

2) Practice Moderation
Allow yourself to eat the things you really want every once and a while. It’s perfectly fine to enjoy things like ice cream, cookies or a latte with whipped cream. Just don’t make it an every day occurrence. I may be an RD, but I love a big bowl of froyo topped with oreos and m&ms every once and a while!

3) Eat Breakfast
Skipping breakfast does nothing but lead to low blood sugar, moodiness and overeating later. Just remember that you aren’t limited to “traditional” breakfast foods. If you like leftover chicken and rice for breakfast, go for it! If you’re an oatmeal fan, more power to you! Focus on putting together a breakfast with complex carbs, lean protein and healthy fats. It will increase your metabolism, energy and focus.

4) Limit Processed Foods
Processed foods are almost always packed with sodium, sugar, artificial ingredients and other things your body doesn’t need. Eat lots of fruits and vegetables, lean proteins and healthy fats like avocado and nut butter. Experiment in the kitchen and learn to make your own versions of your favorite processed foods like granola bars, crackers, etc.

5) Drink Water
Remember that the calories in your drinks count towards your total calories for the day! Choose water most of the time and remember that if you’re thirsty, you’re already dehydrated. Take a water bottle with you everywhere to remind you to drink more often. And use additions like berries, mint or lemon to flavor your water if you don’t like it plain.

6) Eat More Vegetables
Make an effort to increase your vegetable intake every day, especially the non-starchy kind. Also try to eat a variety of different vegetables and colors so that you get all the different nutrients they offer.

7) Cook More at Home
When you do the cooking, you control the ingredients. Cook extra for dinner and pack the leftovers for lunch. If you do eat out, be smart about it. Watch your portion sizes, save half for later, order extra veggies instead of starches, and ask for things like dressings and sauces on the side.

8) Buy Local and Choose Organic (When Possible and Practical)
Shop your local farmer’s market. You’ll often find fruits and vegetables that were picked that very day and haven’t lost their nutrients while traveling or sitting on a shelf. Know the “dirty dozen” (foods that have the most pesticide residue) and focus on buying organic versions of those fruits and vegetables as well as possibly dairy and meat products.

9) Be Aware of What You’re Eating
Learn proper portion sizes and take the time to learn about the quality of the foods you’re eating and where they come from. Pay attention to how often you’re eating and make sure you’re not doing so out of boredom.

10) Be Physically Active
Physical activity can help control your blood pressure, cholesterol and triglyceride levels, as well as your weight. It can also help improve your brain function, concentration and sleep quality. Whether it’s running, crossfit, basketball or walking the dog…get yourself up and moving every day!

11) Sleep Enough
Aim for eight hours every night. To help meet this goal, power down and disconnect from your electronics at least one hour before bedtime and focus on more calming activities like meditation, reading or journaling. When you’re tired, you’re more likely to eat poorly — so make an effort to get enough sleep each night.

If you’re looking to improve your health, these 11 simple ideas are a great place to start! Don’t overwhelm yourself  by trying to tackle them all at once. Instead, choose a few to work on immediately and slowly add more as they turn into healthy habits.

Let’s chat:
What are some other healthy living tips you would add to this list?!

Enjoy!
–Lindsay–