Month: December 2024

Easy Recipes

4 Vegan Party Dishes Plus Non-Alcoholic Drink Ideas

Corie Muldoon

Just in time for New Years Eve celebrations whether you’re going out, staying at home, or heading into work!

In this post, we’ll share four of our favorite dish recipes, plus some refreshing non-alcoholic drink ideas. As always we’re keeping things quick, easy, and delicious.

1. Cheese Board (2-3 of each)

  • Fruit (apples, grapes, clementines)
  • Nuts (candied pecans, almonds)
  • Multi grain crackers
  • Vegan cheese

2. Taco Salad

  • Coconut yogurt
  • Taco seasoning
  • Black beans
  • Pico de gallo
  • Shredded lettuce
  • Tortilla chips
  • Sliced loaf of bread

3. Veggie tray

  • Celery sticks
  • Baby carrots
  • Grape tomato

4. Hummus

  • 2-3 types of beans (kidney, pinto, chickpea)
  • Diced tomato
  • Salt & pepper
  • Lemon juice

Bonus: Fun Non-Alcoholic Drink Options

  • LMNT mocktail
  • Sparkling water
  • Lemon & mint water
  • Coffee or tea
  • Coconut water
  • Kombucha
  • Olipop soda
  • Protein shake

✨ Hope you enjoyed these party dish ideas! What’s your favorite dish to make for a party? Share with us in the comments below! ✨

Nutrition

Meal Ideas for the Week: Whole Food Edition

Corie Muldoon

As we strive to nourish our bodies with more whole foods… it’s important to have a variety of delicious and easy-to-prepare meal ideas.

Breakfast, lunch, dinner, snacks, desserts.

In this post, we’ll share some simple and nutritious meal ideas to inspire your weekly meal planning.

Breakfast Ideas (Fruit-Only)

  • Banana and Apple Slices
  • Orange and Grapefruit
  • Watermelon and Pineapple Chunks
  • Fresh Berry Bowl (strawberries, raspberries, blackberries)
  • Banana and Blueberry Smoothie

Lunch Ideas

  • Spinach Salad with Chickpeas, Tomatoes, and Vinaigrette
  • Whole Grain Wrap with Hummus, Cucumber, and Bell Peppers
  • Quinoa and Black Bean Bowl with Roasted Vegetables
  • Lentil Soup with Whole Grain Bread
  • Raw Vegetable and Avocado Salad

Dinner Ideas

  • Vegetable Stir-Fry with Brown Rice and Tofu
  • Black Bean and Sweet Potato Tacos
  • Grilled Portobello Mushroom Burgers with Side Salad
  • Quinoa and Vegetable Bowl with Lemon-Tahini Sauce
  • Lentil and Vegetable Curry with Jasmine Rice

Snack Ideas

  • Carrot and Celery Sticks with Hummus
  • Apple Slices with Almond Butter
  • Trail Mix with Nuts, Seeds, and Dried Fruit
  • Cucumber and Tomato Slices with Balsamic Vinaigrette
  • Energy Balls made with Oats, Nuts, and Dried Fruit

Dessert Ideas

  • Coconut Yogurt Parfait with Granola and Berries
  • Banana Nice Cream with Peanut Butter and Chocolate Chips
  • Oatmeal Cookies with Coconut Sugar and Nuts
  • Chia Seed Pudding with Coconut Milk and Fresh Fruit
  • Smoothie Bowl with Frozen Berries, Banana, and Coconut Yogurt

These meal ideas are designed to be simple, delicious, and packed with nutrients.

✨ Feel free to get creative and change them to suit your personal preferences and dietary needs ✨

Healthy Habits, Seasonal - Holidays

Healthy Tips for Holiday Eating: A Guilt-Free Guide

Corie Muldoon

The holiday season is upon us, and with it comes a whirlwind of parties, gatherings, and delicious treats. It’s easy to get caught up in the festive spirit and abandon our healthy habits.

But here’s the thing: it’s okay to indulge, fall off your routine, and take a break from your usual schedule.

In fact, allowing yourself to enjoy the holidays without guilt or stress is essential for your mental and emotional well-being.

So, go ahead and enjoy a few too many cookies, sleep in more, party late. The kid in you will thank you.

With that being said, here are some healthy tips to keep in mind during the holiday season:

1. Stay hydrated

Drink plenty of water throughout the day to help control hunger and cravings.

2. Eat mindfully

Savor your food, pay attention to flavors and textures, and stop when you’re satisfied (not stuffed).

3. Focus on whole foods

Prioritize whole, unprocessed foods like fruits, vegetables, whole grains, beans, and leafy greens. Herbs = natural medicine.

4. Take breaks

Give yourself permission to take a break from cooking, cleaning, and entertaining. Take a walk, practice yoga, or enjoy a relaxing bath.

5. Plan ahead

If you’re attending a party or gathering, offer to bring a healthy dish to share. Some good-for-you food, like a fruit bowl or veggies & hummus.

6. Don’t skip meals

Eat regular meals to keep your energy levels stable and prevent overeating later in the day.

7. Get moving

Incorporate physical activity into your daily routine, even if it’s just a short walk or some light stretching.

Remember, the holiday season is a time for joy, connection, and celebration. Don’t stress too much about sticking to your usual routine.

Instead, focus on enjoying the moment and taking care of yourself in the process.

Most Importantly: Get Back on Track in the New Year

It’s okay to fall off your routine during the holidays. The key is to get back on track when the new year arrives.

Set realistic goals, create a plan, and take small steps towards reclaiming your healthy habits.

Here are some tips to help you get started:

1. Schedule self-care

Treat self-care as a non-negotiable part of your daily routine.

2. Plan your meals

Create a meal plan that includes healthy, whole foods and schedule grocery shopping trips.

3. Find an accountability partner

Share your goals with a friend or family member and ask them to hold you accountable.

4. Start small

Get started with small, achievable goals and gradually build up to more significant changes.

Keep these tips in your back pocket and remember: be kind to yourself.

✨ Here’s to a happy, healthy holiday season and a strong start to the new year ✨

Happy holidays friends! I’m here if you need me!

Challenges

Finish 2024 Strong: A 2-Week Wellness Challenge

Corie Muldoon

As we approach the final two weeks of 2024… it’s essential to think about our wellness journey and set intentions for a strong finish.

This post outlines a simple yet effective 2-week plan to boost your physical, mental, and emotional well-being.

Week 1: Reflection and Renewal (December 15-22)

1. Think about Your Year

Schedule a 30-minute self-reflection session. Ask yourself:

  • What were my accomplishments and challenges?
  • What did I learn about myself?
  • What am I grateful for?

2. Recommit to Self-Care

Revisit your self-care routine and make adjustments as needed. Make sure you’re getting enough sleep, exercise, and healthy nutrition.

3. Practice Mindfulness

Incorporate mindfulness exercises into your daily routine, like meditation, deep breathing, or yoga.

Week 2: Energize and Elevate (December 23-29)

1. Boost Your Energy

Increase your physical activity levels by:

  • Taking a 30-minute walk each day
  • Incorporating strength training or high-intensity interval training (HIIT) into your routine
  • Stretching or practicing yoga to improve flexibility

2. Elevate Your Mindset

Focus on positive affirmations and visualization techniques to:

  • Cultivate gratitude and positivity
  • Visualize your goals and desires
  • Develop a growth mindset

3. Connect with Nature

Spend time outdoors by:

  • Taking a walk in a park or nature reserve
  • Practicing outdoor yoga or meditation
  • Simply sitting in a garden or on a balcony with plants

Final Tips for a Strong Finish

1. Stay Hydrated

Drink plenty of water throughout the day to maintain your energy levels and overall well-being.

2. Focus on Sleep

Aim for 7-9 hours of sleep each night to help your body and mind recharge.

3. Be Kind to Yourself

Remember that it’s okay to slow down and take breaks. Be gentle with yourself, and don’t push yourself too hard.

✨ By following this simple 2-week plan… you’ll finish 2024 strong and set yourself up for a happy, healthy, and successful 2025 ✨

Healthy Habits

Simple Tips to Swap Bad Habits for Healthy Ones

Corie Muldoon

Do you ever find yourself stuck in unhealthy habits, despite your best intentions? Like you know something’s not good for you but you do it anyway. You’re not alone!

We all have habits that hold us back… whether it’s procrastination, junk food, excessive screen time, drinking, smoking, etc.

The good news is that you can break free from these habits by replacing them with healthier alternatives.

In this post, we’ll explore some habit alternatives to help you build better habits and live a more balanced life.

Habit Alternatives for Common Unhealthy Habits

1. Hitting Snooze? Go for a Walk or Run

Replace the habit of hitting the snooze button with a short walk or run. This will get your blood flowing, energize your body, and set a positive tone for the day.

2. Binge-Watching Videos? Play Music and Read a Book

Swap screen time for a more relaxing and enriching activity. Put on your favorite music and get lost in a book. This will help you unwind, exercise your brain, and cultivate a love for reading.

3. Craving Junk Food? Reach for Fruits or Nuts

Say no to junk food and opt for healthier snack options like fruits or nuts. This will satisfy your cravings, provide essential nutrients, and support your overall well-being.

4. Scrolling Social Media? Practice Deep Breathing

Replace the habit of mindless scrolling with deep breathing exercises. This will calm your mind, reduce stress, and increase oxygen flow to your brain.

5. Smoking or Drinking too much? Go Herbal

Swap your typical cig or joint with a dried herbal blend like: chamomile, lavender, and rose petals. Make sure you have fun drinks on go if you’ve been on a drinking bender. Sparkling water, LMNT, coffee, tea, and kombucha are my favs!

Ways to Switch Your Behavior in the Moment

1. Get to Know Your Triggers: Start a list of situations, emotions, and people that provoke unhealthy habits.

2. Pause and Think: When an unhealthy habit is provoked… take a moment to think about what you’re going to do next. Consider your habit alternatives.

3. Help Your Future Self: Plan out specific actions you’ll take in situations that typically trigger unhealthy habits.

4. Create an Environment for Success: Remove or limit access to things that encourage your unhealthy habits.

5. Celebrate Small Wins: Acknowledge and celebrate your small victories… even if it’s just taking a few deep breaths instead of scrolling through social media.

Remember:

Breaking unhealthy habits and building better ones requires effort, patience, and persistence. Small changes add up over time.

Start with one habit alternative and gradually work your way up to more.

Celebrate your small wins, and don’t be too hard on yourself when you slip up.

Know your triggers, pause to think, and do what ‘healthy you’ would do.

Switch your behavior in the moment and you’ll start to develop healthier habits.

✨ Comment your favorite habit alternatives and tips for breaking unhealthy patterns ✨

Mindset

Holiday Mindset Tips to Keep You Centered

Corie Muldoon

The holiday season is upon us, and with it comes a mix of emotions. While it’s a time for joy, giving, and connection, it can also be overwhelming, stressful, and draining.

As we navigate the hustle and bustle of the holidays, it’s essential to focus on our mental and emotional well-being.

Here are some holiday mindset tips to help you stay centered, calm, and focused during this busy time of year:

1. Set Boundaries

Learn to say “no” to commitments that drain your energy or cause undue stress. Focus on your own needs and well-being.

2. Practice Mindfulness

Take a few minutes each day to focus on your breath, body, and surroundings. Mindfulness practices like meditation, deep breathing, or yoga can help calm your mind and reduce stress.

3. Focus on What Truly Matters

Amidst the chaos of the holiday season, it’s easy to get caught up in the commercialism and materialism. Think about what truly brings you joy and fulfillment, and focus on those things.

4. Take Care of Your Physical Health

Regular exercise, healthy eating, and enough sleep are essential for maintaining your mental and emotional well-being during the holidays.

5. Connect with Nature

Spend time outdoors, whether it’s walking in a park, hiking in the woods.. or simply sitting in a garden or on a balcony with plants. Nature has a way of calming and grounding us.

6. Practice Gratitude

Take time each day to think about the things you’re grateful for. Focus on what you already have, rather than what you don’t have. It can help shift your mindset and cultivate a sense of contentment.

7. Be Kind to Yourself

Remember that it’s okay to not be okay during the holidays. Allow yourself to feel your emotions, and don’t put too much pressure on yourself to be perfect.

8. Create a Self-Care Routine

Create a daily or weekly self-care routine that nourishes your mind, body, and soul. This can include activities like reading, journaling, or taking a relaxing bath.

9. Reframe Your Thinking

Challenge negative thoughts and reframe them in a more positive or realistic light. Focus on the moment, rather than getting caught up in worries about the past or future.

10. Seek Support

Don’t be afraid to reach out to friends, family, or a therapist for support during the holiday season. Talking through your feelings and concerns can help you feel more grounded and centered.

Wrapping Up

By incorporating these holiday mindset tips into your daily routine… you’ll be better equipped to navigate holiday challenges with greater ease, calmness, and clarity.

Remember, the holiday season is a time for joy, connection, and celebration. By prioritizing your mental and emotional well-being, you’ll be able to have fun and make new memories with loved ones.