Looking to add flavor to your veggies, rice, beans, potatoes, salad, sandwiches, etc?
Add in these basic spices…
These are mild spices and a little bit goes a long way. Enjoy, happy eating 🙂
Step 1: Preheat oven to 350.
Step 2: Set up parchment paper on baking sheet.
Step 3: Mix ingredients in a big bowl.
Step 4: Scoop out mixture onto baking sheet and form a loaf.
Step 5: Top with raisins and cinnamon.
Step 6: Bake for 30 mins+ until the outside is crispy golden. Use a fork to test the moisture of the loaf as it bakes. When it’s ready, nothing should stick to the fork.
Store leftovers in refrigerator in air tight container (lasts about 5 days). Delicious warm or cold. You can also reheat in the oven.
PS – wow this is soooo good I had two giant pieces with a little soy milk & am full af 🤣 it hit that sweet tooth craving too win win!
What if I told you there’s a way to feel more healthy and fit, even with a busy schedule?
It doesn’t come without a cost: you gotta be willing to put in the daily work to get there.
Doing it when you don’t want to. Learning to say no more often. Thinking over your beliefs and thoughts and creating your own point of view and standards that you live by.
Being healthy and fit is not for everyone, and that’s okay.
If you’re content living the life you’re living, where you’re at, what you look like, and what you do on a daily basis – I mean this genuinely: good for you! Keep it rolling my homie!
But if you’re fed up and need a change, I got you with some tips on how to get healthier and more fit… by doing something small each day.
Full disclosure: you’ll only see change if you are willing to put in the daily work and grind it out. No work = no results.
We gotta start somewhere, sooooo let’s rock!
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” and this small thing has been a game changer for my energy levels, skin, all that!
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 for breakfast…
Go with the healthier option! Even if it pains you at first to do so.
You’ll thank yourself later on when you’re feeling more upbeat and energized.
This little switch will make a world of a difference!
Intermittent fasting is an effective way to achieve your fitness goals while improving your overall health.
The most popular form of intermittent fasting is known as the 16/8 method and is basic enough for anyone to try and succeed at!
Here is the 16/8 method: Establish an 8 hour window in your day to eat.
In other words, you are technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window (16/8).
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages.
Some forms of intermittent fasting allow small amounts of low-calorie food during the fasting period.
I typically eat fruit / drink fruit smoothies in the morning before my eating window begins for more morning energy and to help with any hunger pains.
See more on intermittent fasting > here < like the benefits and what works for me.
Not just once a day → throughout the day. 5 minute hang session here, a yoga session there, squat burnout before lunch, a mobility session before bed.
Incorporating more movement throughout your day.
Focusing on different areas and different types of movement.
Having fun and moving around. Putting your limbs where they usually aren’t.
“Move it or Lose it” aka move your muscles and joints, or they will become weaker, achy, and painful with time and inactivity. If you have weaker, achy, or painful areas now, consider moving them more to help build them up again. Start small and be consistent.
Now that you plan on moving more throughout the day, throw in some burnout workouts throughout your week if you’re really looking to tone up quick!
A burnout workout goes like this: put on some music with songs in the 3-5 minute range.
For the first song, we’re gonna focus on arms: arm lifts in particular. Lateral raises, arm circles, shoulder presses, swimmers, wings… anything that keeps your arms moving and burning. You want to think non stop arm movement. 10 arm raises to the side, 10 to the front, 10 wings, etc. If it’s burning, it’s working.
Next song, we’ll focus on legs: squats, sidekicks, calf raises, single leg romanian deadlifts, etc.
Next song, you could go back to arms or you could try out another muscle group like glutes, back, chest, or abs!
Go the entire song straight with no breaks / rest. If you can’t yet, amazing! Now we have something to work toward. If you can, then let’s bump up the goal to 2 songs, 3 songs, etc!
Do as many songs as you’d like. My rule of thumb with movement is at least 30 minutes of movement throughout the day along with a daily mile walk or run.
If you are looking to tone up, maybe lose some weight, feel healthier, more vibrant, more energized – eating healthier and moving more will help you get there.
Thank you for reading through 4 Tips to Tone Up and Get Fit!
If you found any value in this post, please share it with a friend who may benefit.
Leave a comment below and say hi!
x Cor
Maintaining your weight is all about burning and consuming about the same amount of calories each day.
And while the number of calories can play a role in whether you are losing, maintaining, or gaining weight…
It’s what those calories are doing for you that’s most important.
If you ate 2,000 calories of fruits and veggies vs 2,000 calories of fast food, which do you think will leave you feeling more energized and less bloated? Easy answer.
Below are some of my best tips for maintaining your current weight…
If you are looking to maintain your weight, keeping up with your healthy habits is key.
Eat plants, move more, breathe deeper, adjust along the way🤍
x Cor
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.
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.
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
Back with another hearty and delicious plant-based recipe for you to add to your collection: pancakes!
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 ✨
