Tag: Lifestyle

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

Experiences, Impossible List, Movement

Bike outdoors 100 days in a row

Corie Muldoon

Completed my goal of biking outside 100 days in a row. Another one crossed off the impossible list!

Some days were MUCH easier than others.

During these past 100 days I’ve…

  • Sold our home and bought another one
  • Laid my poppop to rest
  • Listed our new place up on Airbnb
  • Road tripped from Philly to Florida for the summer (with only a duffle bag)

All big things that could easily throw me off if I wasn’t laser focused on completing this goal.

Dealing with Grief

When my pop passed, a fire ignited in me to take care of my heart health. At the time I was working on my 100 day goal already, and wanted to keep it going in honor of him.

On my low days when I didn’t feel like biking, I thought about my pop. “If only he had exercised more and made his health a priority.” I was making myself miserable.

It took some major self-awareness and raw honesty to admit that I was living in the past of wishing and wanting life to be different, to just have my pop back – completely resisting the moment.

It took sooo much energy to consciously redirect my attention. But in doing so, the sadness and anger became my biggest motivation: the fuel to my fire.

When I felt sad or angry, I would force myself to think- “NOW is MY chance to be healthy and take care of myself. This is all Poppop wants, for me to be happy and healthy. This is exactly what the universe is teaching me. Take care of myself, now, not later.”

And out the door I would go. Feeling my pop completely proud of me for doing something that I didn’t want to.

West Palm Beach, FL for a month
Road trip from Philly to Florida


No Rain, No Rainbow

There were days I had to legit drag myself out of bed bc I wasn’t feeling the best and days I forced myself out the door into the freezing pouring rain and cried about it lmao.

There have been highs and lows, but no matter what I got up and got out there day after day.

I face planted my first day out on the bike, had breakdowns before, during, and after rides, found some peace, and learned so much about myself.

AND after all this time, I can now ride a bike without using handlebars (lifelong dream)!

Just celebrating along the way.

What’s your current health/fitness goal and how is it going? Comment below.

Don’t have a goal? Make one 🙂

Don’t know where to begin? Hit me up, I’d love to help you out with creating one ♡


x Corie

General, Lifestyle, Mindfulness

Hospitality

Corie Muldoon

I recently applied for a lead hostess job on Indeed, and they asked for my thoughts on what hospitality means to me. This was my response. I wanted to share because I feel it’s important to remember that attitudes and the way we do life is contagious. How’re you operating? Do people walk away from you or your business feeling happier and more fulfilled? If not, a genuine boost in hospitality could do the trick.

“Hospitality is overdelivering on the customer experience.

A hospitable worker is warm, proactive, and genuine in their approach to the customer.

The worker treats the customer like family and will always think ahead and deliver on customer needs, ideally before the customer realizes they need it.

Using drink refills as an example, I have a simple rule: Never let a customer get to an empty glass.

When you see their drink has half to a quarter left…

Automatically bring out more water if water is what they’re drinking.

Or ask if they’d like a new drink if it’s paid refill.

When the customer stops ordering alcohol, bring out water.

Think ahead. How would you like to be treated when you are in that position? I know I hate a dry mouth, and I’ve never complained about having too much water while I’m out to eat.

Where else can we overdeliver on the customer experience?”

x Corie

Ps – I’d like to note that the restaurant I applied to reached out two days later inviting me to a sit down with management! Boom!

General, Goals, Mindfulness

Success Rhythm

Corie Muldoon

The success rhythm goes as follows and works for every goal in any area of life:

Plan. Do. Review. Repeat.

  1. Plan: Utilize knowledge to make a plan.
  2. Do: Execute on a plan while tracking progress along the way.
  3. Review: Use lessons from your mistakes to improve on a plan.
  4. Repeat: Adjust plans as needed and keep rolling- you’re moving in the right direction!

There is no secret to achieving your goals. Read that again.

You need to put in the work and persist.

Regardless of doubts, fears, unsuccessful plans, external forces…

Those who succeed persevere by learning more and adjusting their plans along the way with a good, positive attitude.

The successful just won’t give up, they refuse to.

They try things differently and take small, daily actions consistently over a long period of time.

Think long-term actions = long-term success.

x Corie

Getting Started, Mindfulness, Nutrition, Weight Loss

What you eat adds up

Corie Muldoon

Remember to bring awareness to what you decide to fuel your body with…

What you eat today will have a lasting impact on your health.

Think long-term.

You won’t see the results immediately, but overtime.

Meaning, your eating habits will expose you, either positively or negatively, as time goes on.

Good health begins with choosing better alternatives in the moment.

However, the key is choosing the better alternative time and time again until it’s habit.

If you need a place to start, I always recommend working on healthy snacking…

Start small, and start now! (-:


x Corie

General, Lifestyle, Mindfulness

Each day requires effort

Corie Muldoon

One good day does not mean that the next will naturally go smooth.

It takes effort to be happy, although happiness may seem effortless.

If your happiness is dependent on accomplishing certain goals, what happens when fate intervenes?

It’s risky to let things outside of your control determine your happiness.

Let’s take pleasure from our actions – in taking the right actions, rather than the results that come from them.

Our ambition should not be to win, but to play with our full effort.

Our intention is not to be thanked or recognized, but to help and to do what we think is right.

Our focus is not on what happens to us, but how we respond.

In this, we will always find contentment and resilience.



x Corie