Category: Getting Started

Getting Started, Mindfulness, Productivity

School of Life: Quarterly Curriculum

Corie Muldoon

The quarterly curriculum method breaks your year into focused 12-week learning sprints across different areas in life.

Instead of setting a huge goal trying to improve everything at once… the quarterly curriculum has you rotate through 4-6 “subjects” each quarter, making progress super doable

Here’s how to build yours:

1. Choose 4-6 life categories (Health & Safety, Technology, Language, Creative Arts, Finance, etc)

2. Assign one specific skill per category each quarter (not “get healthy” but “learn CPR”)

3. Keep it realistic—these run parallel to your actual life

4. Plan quarters in advance but stay flexible

Example Quarter 1:

Here’s my First Quarter for 2026:

  • Health & Safety: Learn first response / CPR
  • Technology: Learn AI best practices and environmental impact
  • Language: Learn 10 new words/sayings in Spanish
  • Creative Arts: Learn how to create blog graphics for Pinterest
  • Extra Curricular: Learn how to file joint taxes

The beauty? In one year, we’ll have learned 16-24 new skills instead of abandoning one overwhelming goal by February. You’re not spreading yourself thin—you’re building a well-rounded life systematically.

Try this today: Take 10 minutes to map your four quarters. What skills would make you feel accomplished by next December?

Share your thoughts below!

Getting Started, Lifestyle, Nutrition

WFPB Daily & Weekly Eating Routine for Longevity

Corie Muldoon

This week I looked into what a practical plant-based eating routine designed for longevity would look like! Here are my notes:

Daily Structure

Fun Drinks:

  • Start your day with electrolytes! Water with lemon or LMNT
  • Harmless Harvest coconut water, Synergy kombucha, Liquid Death sparkling water, organic black coffee, herbal teas and broth

Breakfast:

  • Piece of fruit, smoothie, or smoothie bowl with nuts, seeds, coconut flakes
  • Oatmeal with berries, nuts, seeds, pure maple syrup, cinnamon. Add ground flaxseed or chia seeds for omega-3s

Lunch:

  • Mixed greens salad with raw vegetables, legumes (beans, lentils, chickpeas), avocado, tahini dressing
  • Rice bowl with steamed or sauteed vegetables, protein source (tempeh/tofu/legumes) garlic, onion, nuts, seeds

Dinner:

  • Half plate of vegetables, more protein, complex carbohydrates like sweet potatoes, whole grain pasta, or brown rice, olive oil, nuts, seeds

Snacks:

  • Fresh fruit, raw vegetables with hummus, handful of nuts, popcorn

Weekly Planning

Aim for variety across the week:

  • Different colored vegetables and fruits daily (aim for a rainbow)
  • Rotate between various legumes (black beans, lentils, chickpeas, kidney beans)
  • Mix different whole grains (quinoa, brown rice, oats, barley)
  • Include different nuts and seeds throughout the week

Key longevity foods to emphasize:

  • Leafy greens daily (spinach, kale, arugula)
  • Berries several times per week
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
  • Beans and lentils daily
  • Nuts and seeds daily
  • Turmeric and other anti-inflammatory spices

Hydration:

  • Water throughout the day, herbal teas, and limit processed beverages

Notes:

The Mediterranean and Blue Zone eating patterns, adapted for plant-based diets, consistently show the strongest associations with longevity in research. Focus on whole foods, minimize processed items, and ensure you’re getting B12, vitamin D, and omega-3 supplements as needed.​​​​​​​​​​​​​​​​

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Getting Started, Nutrition

Processed Foods Guide: What to Avoid and What to Add

Corie Muldoon

Table of Contents

Quick Rule of Thumb

Animal Products to Avoid

Vegan Products to Avoid

Animal Products to Limit

Plant-Based Whole Foods to Add

Quick Rule of Thumb

Read ingredient lists! If it has more than 5 ingredients or ingredients you can’t pronounce, it’s probably highly processed/not good for you! Choose foods that look like they do in nature or have minimal, recognizable ingredients.

Animal Products to Avoid

Highly-Processed Meats:

  • Bacon, ham, sausages, hot dogs
  • Deli meats and cold cuts (turkey, roast beef, etc)
  • Pepperoni, salami, chorizo
  • Jerky with added preservatives/sugar
  • Canned meats (spam, potted meat)
  • Chicken nuggets, fish sticks, burgers (breaded/pre-made)

Highly-Processed Dairy:

  • American cheese, cheese spreads, cheese whiz
  • Flavored yogurts with high sugar content
  • Ice cream with artificial ingredients
  • Non-dairy creamers with artificial ingredients
  • Highly processed protein powders with many additives

Other Highly-Processed Animal Products:

  • Imitation crab
  • Fish with heavy breading or sauces
  • Pre-marinated meats with preservatives

Vegan Products to Avoid

Highly-Processed Vegan Products:

  • Vegan meat substitutes (impossible burgers, veggie patties, etc)
  • Vegan cheese with many additives
  • Plant-based nuggets, burgers with long ingredient lists
  • Packaged vegan desserts and sweets
  • Instant flavored oatmeal packets
  • Sugary plant-based milks with additives
  • Refined white bread, pastries, crackers
  • Chips, cookies, candy (even if vegan)
  • Soda and sweetened beverages
  • Boxed cereals with added sugars
  • Instant noodles and packaged meals

Refined/Highly-Processed Grains:

  • White rice, white pasta, white bread
  • Most breakfast cereals
  • Crackers and pretzels
  • Granola bars with added sugars

Animal Products to Limit

Fresh Meats & Fish:

  • Fresh cuts of beef, pork, lamb
  • Whole chicken, turkey (not pre-seasoned)
  • Fresh fish and shellfish
  • Max 3 servings per week if you eat meat

Quality Dairy:

  • Plain Greek yogurt
  • Natural cheeses (cheddar, mozzarella, etc)
  • Milk without additives
  • Max 2 servings daily if you consume dairy

Quality Eggs:

  • Fresh whole eggs
  • 3-4 eggs per week, max 7 per week

Plant-Based Whole Foods to Add

Vegetables:

  • All fresh vegetables
  • Frozen vegetables without sauces
  • Aim for: 3-5 servings daily

Fruits:

  • All fresh fruits
  • Frozen fruits without added sugar
  • Aim for: 2-4 servings daily

Legumes & Minimally Processed Proteins:

  • Dried or canned beans/lentils
  • Plain tofu, tempeh
  • Aim for: 1-2 servings daily

Whole Grains:

  • Brown rice, quinoa, oats
  • Whole grain pasta and bread (unrefined, minimal ingredients)
  • Aim for: 2-4 servings daily

Nuts & Seeds:

  • Raw or dry roasted nuts
  • Seeds (chia, flax, hemp, pumpkin)
  • Aim for: 1 ounce (small handful) daily

Healthy Fats:

  • Avocados
  • Olive oil, Coconut oil
  • Aim for: 1-2 servings daily

Happy Eating!

Getting Started, Lifestyle, Mindset

The Power of Positive Mantras for Mental Wellness

Corie Muldoon

What’s a mantra? A mantra is a statement or motivating chant repeated often.

This statement or chant is positive in nature and helps us build a more positive mindset. We are intentionally thinking specific thoughts to influence our actions in a positive way.

To change who we are, we have to change what we do. To change what we do, we have to change what we think about. Every action starts in the form of a thought.

When we repeat a thought over again with emotion (positive & negative), our subconscious mind eventually picks it up. When the subconscious mind picks a thought up, it starts to manifest it in real life.

What we think about constantly with strong emotion, expands. That’s why it’s important to become aware of what we’re thinking about on a daily basis.

The 5-word mantra meditation is a five minute meditation. The five words that are used are release, peace, tranquility, love, and joy.

Comment your favorite mantra below!

One of my favorite mantra is “one more step” – I use it a lot when I’m running, helps ground me in the moment & focus on what I can control

Getting Started, Goals, Productivity

New Goal? Review Your Plan Often: Plan, Do, Review

Corie Muldoon

Okay, so at this point you set goals, created a plan to achieve them, and now know what you have to do on a daily basis to accomplish them.

You took the time to figure it out: what you want, and how you’re going to get there.

“But how often should I review my plan?”

When you first create your plan, I suggest diving into it daily. Reread your plan and see where you can adjust things (+ / -) to make your plan more simple and relevant to you.

Since plans are constantly adjusted, they are constantly changing. That’s why we can’t wait to have the “perfect plan” to get started, because the perfect plan doesn’t exist.

Your goal grows and manifests through your plan. It’s up to you to decide on the path you take to get there by reviewing your plan on an on-going basis.

When you feel like your plan is in a solid place, scale back diving into your plan on a weekly basis to see if any adjustments are needed.

Plan. Do. Review.

Stay blessed friends!

PS – check out this weight loss plan for reference 🙂

Getting Started, Nutrition

CC’s Plant-Based Meal Plan

Corie Muldoon

Breakfast

  • Fruit (pieces or smoothie)

Meal #1

rice and beans

  • Jasmine rice
  • Black beans
  • Bell pepper
  • Tomato
  • Cucumber
  • Salt and pepper
  • Spinach

Meal #2

roasted red pepper gumbo

  • Tomato basil soup
  • Jasmine rice
  • Kidney beans
  • Red bell pepper
  • Onion
  • Zucchini
  • Chili powder
  • Salt and pepper
  • Arugula

Meal #3

oatmeal, pancakes, muffins

  • Oats
  • Peanut butter (peanuts & salt only)
  • Bananas
  • Blueberries
  • Pure maple syrup
  • Peanuts or cashews
  • Almond or soy milk

Meal #4

pasta primavera

  • Pasta
  • Pasta sauce
  • Tofu or tempeh
  • Mushroom
  • Onion
  • Sweet corn
  • Salt and pepper
  • Garlic powder
  • Oregano
  • Spinach

Meal #5

tofu bowl

  • Jasmine rice
  • Tofu
  • Sweet potato
  • Green bell pepper
  • Tomato
  • Salt and pepper
  • Cilantro
  • Spinach

Meal #6 (salad)

  • Mixed greens
  • Baby carrots
  • Cucumber
  • Tomato
  • Pistachios

Add-ons

add these to your savory dishes to enhance flavor and nutritional value

  • Salsa
  • Hummus
  • Tahini
  • Guacamole (pico de gallo + fresh avocado)
  • Honey mustard (mix spicy brown mustard + pure maple syrup)
  • Liquid aminos (similar to soy sauce in flavor and texture)
  • Nutritional yeast (dairy-free cheesy seasoning)

It’s important to note here to check the ingredients on the packaging of any processed goods you purchase. I try to stick to making homemade add-ons to keep the dish as natural as possible.

Goal


If you haven’t noticed yet, this meal plan is 100% whole-food plant-based! It’s a super clean and simple diet that will for sure increase your energy levels and overall health if you stay consistent!

For more on a plant-based diet, read > here <

I created this little meal plan as a guide for my personal reference. To keep things fun, I simply swap different ingredients in & out and prep the dish differently depending on what I’m feeling for: fried, baked, raw, etc. I’m alwaysss on Pinterest pining new recipes to try!

Happy eating!
x Corie