Tag: healthy

Productivity

Word of the Year: Unleash the Power of a Single Word to Transform Your Life

Corie Muldoon

Happy first day of the new year!!! As tradition goes, it’s time to choose a word that defines our upcoming year. A word that will help us get 1% better everyday.

Kinda like a mantra, a Word of the Year is simple, has meaning, and when you say it – you feel it.

Words like relentless, focus, intentional, acceptance, clarity, and joy bring power, especially when they’re repeated over and over again (i.e. throughout the year).

When choosing your own word, think about what each word means; behind each word what is the message?

What does it mean to be relentless, to have focus, to be intentional, to accept, to have clarity, to have joy?

What does it feel like?

Do you notice the subtle difference in energy between all of these words?

A simple word can provide us guidance, comfort, motivation, and inspiration in the new year, so choosing one that you vibe with is important.

My word for 2024 is ‘Now’.

Now means that wherever I am, whatever I’m doing, I’m in 100% doing the best I can with what I got.

Now feels easy like peace, clarity, and love; like I’m just going with the flow, focusing on what I can control, and enjoying life as it unfolds in front of me.

Any ideas for your Word of the Year?

Some other fun words are adventure, change, newness, shine, become, connect, freedom, healing, yes, no, serenity, patience, peace.

Happy New Year everyone – major blessings are coming our way ♡

Healthy Habits, Seasonal - Holidays

10 Health & Fitness Rules to Live By in the New Year

Corie Muldoon

Happy Holidays! If you’re like me, this time of the year can be a busy one.

Now that we’re at the tail end, we’re due for a good reset.

Here are 10 health & fitness rules to live by in the New Year to keep us happy, healthy, and fit:

  1. Good Sleep: 7-10 hours a night
  2. Intermittent Fasting: 8 hour eating window (e.g. 11am-7pm)
  3. Clean Eating: add in whole, organic foods whenever possible
  4. Stay Hydrated: half gallon of water minimum a day
  5. Daily Cardio: 20 mins a day (walk, run, dance, jump rope, stairs)
  6. Daily Movement: 30 mins minimum of yoga or strength work a day
  7. Think Twice: try to limit sugar, alcohol, fast food, chips, etc
  8. Read Labels: everything from food to lotions and hair products
  9. Decompress: selfcare, meditate, nap, read, journal, pray, declutter
  10. Express Low Feelings: if you are feeling low, let someone around you know about it; feel, express, let go

Cheers to a happy, healthy, and fit New Year ♡ 

Easy Recipes

Rice, beans, veg, and greens

Corie Muldoon


Rice, beans, veg, and greens

🌿 Ingredients: jasmine rice, spicy beans with olives, celery, baby carrots, green pepper, spinach, black pepper

A simple, well-balanced meal that will leave you feeling full and satisfied.

PRO TIP: Cook up rice and beans in bulk to make meal time quicker 🙂

Inspired to create your own dish?
Plant-Based Meal Guide

Need some tips for food shopping?
How to (healthy) Food Shop

Looking for a free meal plan?
CC’s Plant-Based Meal Plan

Need a place to start?
Healthy Kitchen 101

Ready for some more easy recipes?
Comfort Foods: Plant-Based Alternatives

Easy Recipes

Comfort Foods: Plant Based Alternatives

Corie Muldoon

Healthy, plant-based alternatives to your favorite, comfiest foods.

Satisfy your cravings while getting in vitamins and minerals your body loves and needs.

Foods are continuously added and updated.

Bookmark this page, email it to a friend, or simply leave this blog open in your phone’s browser so you can come back to it regularly as your go-to resource for easy, healthy comfort food recipes.

Cheese

Bake sweet potatoes uncovered at 400 degrees for 30 mins or until ready (use fork to test). Let cool and remove potato skins. Mix potatoes with some nutritional yeast and salt. Season to taste.

Bread

Ezekiel sprouted bread and Ezekiel english muffins are personal favs because they are dairy-free, nutritious, and super satisfying! Homemade sourdough is always a great touch. I also love Dave’s Killer bread and bagels.

Grilled Cheese

Using our cheese alternative above and toasted bread, make a sandwich and heat it up on the frying pan. Press down with a fork. Add salt on top.

Pizza

Toast some bread and cook up a few veggie toppings like green pepper, onion, and tomato. Add pasta sauce, salt, pepper, garlic powder, and veggies to your toast. Top with fresh basil.

French Fries

Slice potatoes into fries or wedges, toss with extra virgin olive oil and salt. Bake uncovered at 400 degrees for 30 mins or until ready. Toss every 10 mins.

Meat

Mushrooms, tofu, tempeh, beans, or cauliflower. Cook up your meat substitute with some seasonings and add it to your favorite savory dishes.

Burgers

Heat up a big portabella mushroom and some onion. Once cooked, top them onto your favorite dairy-free buns. Add hummus, guac, and leafy greens.

Hot Dogs

Boil long carrots (fork test) and throw them on a roll when they’re done. Top off your hot dogs with some hummus, guac, pico, and/or pickles.

Pasta

Whole wheat noodles (1-2 ingredients), sauce with seasonings, mixed vegetables.

Tacos / Burritos

Sub out meat, shredded cheese, and sour cream for beans, sweet potato, and dairy-free yogurt. Add lettuce, tomato, pico, and/or guac. Choose dairy-free taco shells and wraps with minimal / whole ingredients.

Spreads / Dressings

Hummus

Jelly / jam

Peanut butter (peanuts &/or salt only)

Guacamole (avocado, pepper, tomato, salt, pepper, lime)

Honey mustard (spicy mustard and pure maple syrup)

Ice Cream

Smoothie bowl

Dairy-free yogurt (I love Harmless Harvest)


A note on packaged foods:

As always, check your labels! We are looking for minimal ingredients, the more whole-foods the better. If there are whack ingredients, see if there are other options you can take a look at. Most times there is a healthier alternative right on the same shelf as the product you’re currently using.

In other words, take a minute before putting a packaged good in your cart to check the label. Is this product good for me? Is there another brand who uses better ingredients? I still to this day find myself swapping one thing out for another whether it’s food, lotions, cleaning supplies, etc – relentless forward progress baby.

Get in touch!

Any feedback or questions about anything from this blog, please comment below!

If you’ve found value, send this blog to a friend to spread the love.

Keep on stepping family ♡

Mindset

How to get motivated and stay disciplined

Corie Muldoon

Now that you have the idea of being healthy and fit, our next step is to bridge the gap between wanting and having.

  1. Define and remember your WHY
  2. Write out your goals every morning and night
  3. Visualize your goals and the steps you’ll have to do to get there
  4. Create a written plan and review it often
  5. Plan your workouts ahead of time
  6. Commit to weekly food shop, cooking more at home, and swapping out old/bad foods for healthy/clean foods
  7. Take action on your written plan
  8. Remember the 3-step rhythm of success: Plan, Do, Review.
  9. Tell people about your goals! Now you have some accountability.
  10. Reach out via my contact page if you have any questions, comments, or concerns about your health and fitness journey!
Productivity

Life Map: A Goal Setting System

Corie Muldoon

Writing down our goals and breaking them down into small, doable tasks is how we get extraordinary results.

Good builders don’t build without a blueprint. They have a vision, write it out on paper, tweak it, and review it over and over again. When their plan is approved by multiple experts, only then do they start to break ground.

Like a good builder, we can visualize our dreams and write up a plan to achieve them. No wishing or wanting, we’re committed to making it happen.

It’s totally doable, ya just have to know what you want. And that’s where the Life Map comes into play!

Getting started


Let’s create a Google spreadsheet:

  • Life categories going down (health, personal, finance, etc)

  • Timeline going across (someday, 5 year, 1 year, 1 month, 1 week, daily)

Or just download a template of mine here 🙂

Choose 3-5 categories

What are your top 3-5 categories that you’d like to focus on?

  • Personal
  • Fitness
  • Health
  • Business
  • Finance
  • Romance
  • Charity
  • Something more specific?

Someday goal

Next, we’re going to come up with a “someday goal” for each category. This is where visualizing what you want your life to look like comes in handy! It’s the perfect time to write out your dream life.

Once you have a someday goal for each category, let’s move on to each category individually:

5 year goal

What’s the one thing I can do in 5 years that will help me accomplish my someday goal?

1 year goal

What’s the one thing I can do this year that will help me accomplish my 5 year goal?

1 month goal

What’s the one thing I can do this month that will help me accomplish my 1 year goal?

1 week goal

What’s the one thing I can do this week that will help me accomplish my 1 month goal?

Daily goal

What’s the one thing I can do today that will help me accomplish my 1 week goal?

BONUS: Who do I have to be?

Who do I have to be to accomplish my daily goal? Choose an adjective: outgoing, dedicated, romantic, curious, eager, consistent, reliable? Define what each word means and imagine yourself living it out.

Wrapping Up

The Life Map will keep you on track toward your goals, and will help you make big and small decisions you’ll be faced with down the road – “will saying yes to this push me toward my goals or away from them?”

The Life Map is a tool, and must be used on an on-going basis to get the best results possible. Yes that means reviewing your sheet daily 🙂

Your Life Map will be ever-evolving as you accomplish goals and replace them with new ones, so don’t get stuck on getting everything written out perfectly before taking action on your daily goals. Goals may change, even categories may change. The key is to keep up on the dailies and adjust along the way.

Take control of what you can control. Small actions lead to big results.

Commit to the Life Map and create the life of your dreams 🙂