Month: August 2021

Nutrition

When is the best time to have breakfast?

Corie Muldoon

Did you know that the word ‘breakfast’ is really just short for ‘break fast’ – breaking your fast, get it?

If you sleep, you fast. Whether it’s a 4 hour, or 14 hour night sleep, you’re fasting!

The first thing you decide to eat after a fast is such an important decision and will literally make or break your energy levels for the day…

It’s not so important as to what time you eat your first meal of the day…

Rather WHAT you eat as your first meal of the day.

When I learned this, I decided to commit to “fruit first” – this shift has been a game changer for my energy levels!

It can be a piece of fruit, a fruit smoothie (fruit & water only), or a freshly squeezed fruit juice shot / drink.

Fruit first = instant energy + a positive ripple for the rest of my day.

So if you have to choose between a healthy snack and junk food like sugary cereal, breads, bagels…

Go with the healthy choice! Even if it pains you at first to do so.

You’ll thank yourself later on when you are feeling more upbeat, energized and don’t crash mid day.

This little switch will make a world of a difference!

CHALLENGE: Tomorrow morning, eat fruit first!

Keep crushing your goals, you got this🤙



x Cor

Nutrition

How to (healthy) Food Shop

Corie Muldoon

1. Set a budget

This can be a weekly or monthly budget. Sticking to it is key.

You can utilize a calculator during your visit to ensure you are within budget.

Anything left over from your budget can be used for the night you want to order in or go out to eat!

This concept also helps to keep expenses low, compared to freely spending money on food with no structure or awareness.

2. Prepare an “Eat to Live” shopping list

Working off of a list takes the guess work out of your shopping. This saves time and calories!

Set yourself up for success by cutting out the junk food, candy, cookies and anything else that isn’t considered clean before you even step in the store.

Remind yourself why you are deciding not to buy these items, so when you are tempted to get them in store, you’ll have better chances of turning toward more healthier options.

Once you get that habit going, you won’t be able to stop!

3. Head to the store during slow hours

This way you can avoid both street traffic and store traffic, saving you some time and energy.

If you’re tight on time or have the money to invest, there are plenty of home delivery services that will drop fresh groceries off right to your door step!

4. Eat before you go or bring a light snack

Please learn from my mistakes and fuel up & hydrate before your food shop run! If you go hungry or thirsty, you’ll be much more likely to make impulse purchases, or buy way more than you need.

5. Organize your fridge utilizing a system

Last week’s food: top shelf. New food: middle shelf. Fruits: back of fridge/bottom shelf.

This will save you time during the week when you are looking for something – you won’t have to search around for long.

Feel free, of course, to personalize the system to work best for you!

6. Meal prep

Whether you need to bake potatoes, cut your veggies, or prep your salads – doing it in the beginning of your food week (right after food shopping) will save you a ton of time! It’s essential.

Food shopping and meal prep usually happen within a day of each other, most likely the same day. I carve out three hours total for food shopping and meal prep.

Save this post and share it with a friend if you found these tips helpful!

What are some questions you may have about health and fitness?

How has your journey been going?

x Corie

Easy Recipes

Stuffed (vegan) Cheesy Sweet Potatoes

Corie Muldoon


This is a fun recipe you can make at home with a few simple ingredients, an oven, and blender!

Ingredients

sweet potatoes
green bean
corn
almond milk
seasonings
lime

Instructions

Step 1: Preheat your oven at 400 degrees. Get out a non-stick pan that will fit your potatoes.

Step 2: Grab a batch of potatoes and cut a few slices about half way through to cook more thoroughly.

Step 3: Once your oven is ready, bake your potatoes for 30 mins.

Step 4: Heat up a non-stick pan on medium heat. Toss your veggies in and cook them for a few minutes to heat them up a bit. Season to your liking.

Step 5: Take your potatoes out after testing softness with a fork. You should be able to easily poke into the potatoes; if you can’t, leave in for another 5 mins and test again- repeat until ready.

Step 6: When the potatoes have cooled some, cut small rectangles into each sweet potato and scoop the mash out into a blender, leaving the skin of the potato to fill. Try to keep the potato skin in tact for an aesthetically pleasing result!

Step 7: Blend up your mash potato with some almond milk and seasonings of your choice. Start light on the milk; the more almond milk you add, the less thick your vegan cheese will be.

Step 8: Fill your potato skins with your cooked veggies and top it all with your vegan cheese! Add seasoning, hot sauce (optional), and lime to your pleasing!

Step 9: Take a picture and send it to me plzzz! Enjoy (-:



Do you like recipes laid out this way? What can I do differently to make things easier for you?!


Eat great. Feel great. Be great.

x Corie