Tag: healthy eating

Easy Recipes, Nutrition

Healthy Kitchen 101

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Out with the old! Now’s the time to go through your kitchen cabinets and fridge. We’re looking to get rid of anything old or unhealthy. Check your expiration dates and labels. Throw away anything expired and donate anything you won’t use or has whack ingredients that you shouldn’t be eating.

We prefer our labels to include ingredients that are natural. If you can’t pronounce it or don’t know what a certain ingredient is, ya probably shouldn’t be eating it – that’s our point of view! The fewer ingredients the better if you’re going to opt for something with not-so-natural ingredients.

Remember that whole-foods are the way to go!!! So keep those fresh fruits, vegetables, grains, and nuts on hand always.

Easy Healthy Recipes

Quick vegan bowl recipe:

rice, beans, chopped veg, peanuts, spinach (whole-foods) with hummus and tahini (labeled)

Pasta primavera:

1 ingredient pasta noodles with pasta sauce (homemade with whole-foods or labeled), chopped vegetables and spinach (whole-foods), with nutritional yeast (labeled)

Cupcakes:

Bananas and oats (whole-foods) with 1-2 ingredient peanut butter and 1 ingredient maple syrup (labeled)

As you can see, the bulk of these recipes are whole-foods with labeled ingredients assisting with added flavor, texture, and nutrients.

Wrapping Up

If you are looking to be healthy and fit – a huge component of the transformation is your eating lifestyle. What types of food are you eating and are they compounding your results upward or downward?

It’s simple. Purge your space and give your cabinets and fridge a good wipe down. Get prepped to bring in new types of food into your space. Check out Pinterest if you need inspiration.

Here’s a Food Shopping List we made for ya!

And some Easy Recipes to keep on hand for when you need it.


x Corie

Easy Recipes

Quick Plant-Based Pancake Recipe

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Back with another hearty and delicious plant-based recipe for you to add to your collection: pancakes!


What ya need:

  • non-stick frying pan, blender, spatula
  • extra virgin olive oil
  • old fashion oats
  • plant-based milk or water
  • ripe bananas
  • fruits / nuts for toppings
  • pure maple syrup
  • optional: peanut butter

What to do:

Step 1: Pre-heat your pan on low heat with extra virgin olive oil

Step 2: Blend 1 cup of oats until they’ve turned to powder (mix as needed)

Step 3: Add to blender 1 cup of plant-based milk or water and 2 bananas to your blender

Step 4: Blend until smooth

Step 5: Turn up to medium heat and pour batter onto your pan. I find small sliver dollar pancakes are easiest and quickest to make

Step 6: Flip your pancakes when they have bubbled on top and are slightly brown at the edges

Step 7: Once your stack of pancakes finish up, pour on some pure maple syrup and top with fruit and/or nuts (I did strawberries – get creative with what you have!)

Optional: Add 1 hefty scoop of peanut butter on top

✨ Certified Sweet Treat ✨

Nutrition

When is the best time to have breakfast?

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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

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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