What’s a FUN, health conscious thing you could do today? Ride your bike to get fresh groceries 🙂
I’m blessed to have a grocery store and produce shop right down the road…
And I can use my bike to get there!
Exercise, sunshine, snacks, nooo car needed.
If you do have a bike at home, are you taking advantage of it or letting a great way to work your heart and mind slip through the cracks?
PS – omg y’all! This is my 100th post on the blog😭 my 2022 personal goal was to post 100 healthy living blogs and weee got it done!
My writing consistency was looking a little rocky in the beginning of the year (weekly/biweekly blogs) but with picking up the daily snippet goal recently – I’ve accomplished my goal well ahead of schedule.
Always and forever grateful. Feeling blessed. Appreciating the good times. Learning and adjusting along the way. Working on doing what I said I’ll do.
If you’re new to plant-based eating or are looking for a little inspiration for your next meal – I’ve got you covered with this comprehensive guide on how to build a yummy and nutritious plant-based meal.
1. Choose Your Protein Sources
Proteins are essential building blocks for your body, supporting muscle growth, tissue repair, and proper immune function. Plant proteins provide all the amino acids you need without the downsides of animal proteins.
Beans: So much variety here! Chickpeas, black beans, kidney beans, lentils, and more provide significant protein and fiber.
Quinoa: Red, black, or white – this complete protein contains all nine essential amino acids your body can’t produce on its own.
Tempeh: This fermented soybean product offers a nutty flavor, is rich in probiotics, and contains all essential amino acids your body needs.
Tofu: This typically comes packaged, so make sure to read the label to minimize the ingredients. I always go for the option with the most whole ingredients, with the least amount of additives.
2. Choose Your Complex Carbohydrates
Complex carbs provide sustained energy throughout the day and are rich in fiber, helping with digestion and keeping you fuller longer.
Rice: Jasmine, basmati, brown, or white – each variety offers different nutritional benefits and textures.
Potato: Sweet, regular, and so on (in Peru you have over 4,000 kinds to choose from. They come in every shape and color, including blue, yellow, red, pink, and purple!)
Pasta: Keep the ingredients clean – better yet, make your own pasta at home (date night idea?!)
Couscous: Sooooo good and so underrated. Make sure it’s just whole wheat flour, no other ingredients!
3. Choose Your Vegetables
Vegetables provide essential vitamins, minerals, and antioxidants that support overall health and reduce inflammation. Aim for a colorful variety to get the broadest spectrum of nutrients.
Broccoli
Carrots
Corn
Beets
Asparagus
Cauliflower
Onion
Peppers
Cucumber
4. Add Your Herbs
Herbs not only add flavor without extra calories but also contain powerful antioxidants and medicinal properties that support immune function and reduce inflammation.
Sweet basil
Oregano
Cilantro
Green onion
Parsley
Thyme
5. Add Your Basic Spices
Spices transform bland ingredients into exciting meals while offering significant health benefits, from anti-inflammatory properties to metabolism support.
Black pepper
Sea salt / pink salt
Paprika
Onion powder
Garlic powder
Cumin
6. Add Your Greens – ALWAYS
Leafy greens are nutritional powerhouses, packed with vitamins, minerals, and phytonutrients. You’ll barely taste them with all of the other flavor going on, and they will add so much goodness to your dish. People who started adding greens to their diet noticed a difference in energy levels almost immediately!
Spinach
Beet greens
Kale
Romaine
Swiss chard
Watercress
Leaf lettuce
7. Add Your Extra Yummy Toppings
These flavorful additions can elevate your meal with healthy fats and extra nutrients while making everything more satisfying.
Good morning movers! If you’d like to feel some gratitude and clarity for your day ahead try out these productive prompts…
3 things I am grateful for:
Being alive! Life! A new day.
My family and friends.
This blog and the inspiration and joys it brings me everyday.
Top 3 activities for the day:
Walking champ
Creating content
Shift at BBI
Today’s powerlist:
Daily mile
Daily snippet
Fruit first
30 minutes movement
30 minutes writing
Thoughts (brain dump):
I am feeling blessed learning how to manage my stress more and more. Today I changed my weekly health goal to a 30 minute meditation and daily health goal to 5 deep belly breaths. I’m excited to put more attention to those habits.
