snacks

55 SNACKS UNDER 150 CALORIES

BEACHBAR

1. Mini tostada
Spread ¼ cup of nonfat refried beans on a corn tortilla that’s been toasted in the oven. Top with shredded lettuce, ½ diced medium tomato, and 1 Tbsp. of your favorite shredded cheese.

2. Frozen grapes
Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

3. Greek yogurt with honey
Mix 1 tsp. of honey into ½ a cup of plain, nonfat Greek yogurt. Sprinkle with cinnamon (if desired)m.

4. Cinnamon apple
Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate
Dip 4 or 5 (depending on their size) strawberries into 2 squares of melted dark chocolate.

6. Almost apple pie
Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama
Chop 1½ cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

8. Café Au Lait
Enjoy 8 oz. of skim milk with a shot of espresso.

9. Carrots with hummus
Crunch on 9 or 10 baby carrots with a side of 2 Tbsp. of hummus.

10. Nuts
A handful of 20 pistachios, 12 almonds, or 14 peanuts makes for a nice “good” fat and protein snack.

11. Eggs with guacamole
Hard-boil an egg and replace the yolk with 2 Tbsp. of guacamole for a protein-packed snack.

12. Edamame
Boil or steam ½ cup of unshelled edamame with a pinch of salt for a fiber-rich snack.

13. Bitter chocolate
Enjoy 1 large block or 3 small squares of dark chocolate.

14. Mediterranean tomato
Dice 1 medium tomato and top with 2 Tbsp. feta cheese and a pinch of salt.

15. Kale Chips
Make your own kale chips for a fraction of the price with this recipe.

16. Bell peppers with balsamic vinegar
Drizzle 2 Tbsp. of balsamic vinegar on top of 2 cups of sliced bell peppers.

17. Eggs with spinach
Scramble 3 egg whites with ½ cup of raw spinach and 1 Tbsp. of feta cheese.

18. Corn with garlic
Coat ½ of an ear of corn with 1 tsp. of olive oil and 1 minced garlic clove. Grill until tender.

19. Santa Fe black beans
Combine ¼ cup black beans, ¼ tsp. of salt, and 1 Tbsp. of nonfat Greek yogurt for a hearty snack.

20. Chocolate banana
Drizzle ½ of a large banana with 1 square of melted dark chocolate.

21. Caprese
Top 1 oz. of mozzarella cheese with ½ cup of cherry tomatoes and 2 tsp. of balsamic vinegar.

22. Tuna salad
Mix together 2 oz. of water-packed tuna with 1 tsp. of extra virgin olive oil and 1 tsp. Dijon mustard.

23. Sweet potato
Enjoy 1 small baked sweet potato with a pinch of salt and a sprinkle of cinnamon and nutmeg.

24. Popcorn
Munch on 2 cups of air-popped popcorn.

25. Olives
For a salty snack, enjoy 9 kalamata olives.

26. Greek watermelon
Top 1 cup of watermelon with 2 Tbsp. of crumbled feta and a drizzle of balsamic vinegar (if desired).

27. Peanut butter
Even on its own, 1 Tbsp. (3 tsp.) of peanut butter makes for a treat full of good fats, and you can make your own homemade peanut butter or other nut butter in less than five minutes.

28. Cottage cheese and melon
Combine ¾ cup of melon with ½ cup of low-fat cottage cheese for a sweet dessert.

29. Strawberry and spinach salad
For a savory and sweet salad, mix together 1 cup of baby spinach with ½ cup of sliced strawberries. Drizzle with 1 Tbsp. of balsamic vinegar. Add a few slices of red onion, if you like.

30. Shakeology
Mix 1 scoop of your favorite Shakeology flavor with water. Add cinnamon, nutmeg, ground ginger, mint leaves, or orange or lemon zest.

31. Spiced cottage cheese
Mix ¾ cup nonfat cottage cheese with a pinch of chili powder and a pinch of curry powder. Top with chopped scallions (if desired).

32. Shrimp cocktail
Dip 8 medium-sized cooked, peeled shrimp in 2 Tbsp. all-natural cocktail sauce.

33. Crisp bread and lox
Top a Wasa whole-grain cracker with 1 oz. of salmon lox, 2 slices of cucumber, and a pinch of crushed black pepper.

34. Ham-wrapped asparagus
Wrap 3 slices of lean, nitrate-free deli ham around 3 cooked asparagus spears.

35. Mediterranean rice cake
Spread 1 Tbsp. of hummus on a whole-grain rice cake. Top with 2 cucumber slices.

36. Carrot salad
Mix 2 grated carrots with 1 Tbsp. of raisins, 1 tsp. of raw sunflower seeds, and 2 tsp. balsamic vinegar.

37. Black bean salad
For a snack with protein and fiber, mix ¼ cup drained black beans;, 1 chopped tomato; ½ green bell pepper, chopped; and a pinch of chili powder.

38. Roasted red pepper Wasa cracker
Spread 2 Tbsp. hummus on a whole-grain Wasa cracker. Top with 1 jarred roasted red pepper, sliced.

39. Avocado cracker
Mash ¼ avocado with a squeeze of lime. Spread on a Wasa cracker and top with a pinch of espelette pepper or smoked paprika.

40. Pistachios and cranberries
Combine 16 shelled pistachios with ¼ cup unsweetened dried cranberries.

41. Veggies and ranch dip
Enjoy ranch dressing without the guilt! Dip 10 baby carrots and 8 cherry tomatoes into 2 Tbsp. of our homemade Healthier Ranch Dressing.

42. Frozen nutty banana
Roll ½ a peeled banana in 1 Tbsp. chopped peanuts, pressing so that the nuts stick to the banana. Freeze. Enjoy!

43. Baked Apple Chips 
Bake your own apple chips and you can enjoy them with much less sugar. Here’s the recipe.

44. Cheese and cracker
Top 1 Wasa cracker with 1 piece of string cheese, sliced.

45. Italian cucumbers
Cut up 2 cucumbers and enjoy them with a drizzle of balsamic vinegar.

46. Seaweed snacks
Enjoy 1 package of roasted seaweed snacks from Trader Joe’s or your local supermarket.

47. Crunch + spice
Cut up 4 celery stalks and enjoy them with ¼ cup salsa.

48. After-school snack
Cut up 4 celery stalks and dip them in 1 Tbsp. almond butter.

49. Cheesy popcorn
Sprinkle 1 Tbsp. nutritional yeast over 2 cups air-popped popcorn.

50. Turkey tartine
Top 1 slice whole-grain bread with 2 slices deli turkey and 1 tsp. mustard.

51. PB + J
Top 1 Wasa cracker with 2 tsp. nut butter and 3 sliced strawberries.

52. Monkey snack
Cut up ½ of a banana and dip it in 2 tsp. nut butter and then 1 Tbsp. granola.

53. Easy avocado
Mash up ½ of an avocado and mix it with 1 tsp. balsamic vinegar.

54. Japanese avocado
Mash up ½ of an avocado and combine with ¼ tsp. soy sauce, ¼ tsp. sesame seeds, and a drizzle of rice wine vinegar.

55. Chips and salsa
Try these corn tortilla chips with 2 Tbsp. fresh salsa.

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recipes


Starters

Roasted Grape and Goat Cheese Crostini

Ingredients:

  • Parchment paper
  • 1lb. seedless red grapes, stems removed
  • 1 Tbsp. + 1 tsp. olive oil, divided
  • ¼ tsp. sea salt (or Himalayan salt)
  • ¼ tsp. + 1 dash freshly ground black pepper, divided
  • 16 ½-inch whole-grain baguette slices, (approx. 8 oz.)
  • 1 cup soft goat cheese
  • 1 Tbsp. finely chopped fresh thyme

Instructions

  1. Preheat oven to 400º F. Place one rack high and one rack low in the oven.
  2. Line one large and one small baking sheet with parchment paper. Set aside.
  3. Combine grapes, 1 tsp. oil, salt, and ¼ tsp. pepper in a medium bowl; toss gently to blend. 
  4. Place grapes on prepared small baking sheet. Bake, on lower oven rack, for 20 to 22 minutes, or until grapes are tender and skins are lightly wrinkled.
  5. While grapes are baking, brush both sides of bread lightly with remaining 1 Tbsp. oil. Place on large baking sheet in an even layer. Bake, on higher oven rack, for 8 to 10 minutes, turning after 4 minutes.
  6. Spread each slice of toasted bread with 1 Tbsp. cheese. Top evenly with grapes, remaining 1 dash pepper, and thyme; serve immediately. 

Prep Time-15 mins
Cook Time-22 mins
Total Time-37 mins
Servings-8 Servings (2 pieces each)
Calories-185 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Dairy
½ Carb Grain
½ Fruit

P90X3 Portions
1½ Carb
½ Protein
½ Fat

Body Beast Portions
1 Starch
½ Fruit
1 Protein
½ Fat

Container Equivalents
½ Purple
1 Yellow
½ Blue

2B Mindset Plate It!
Makes a great FFC as part of breakfast or lunch.

Thai Hummus With Peanuts

Ingredients

  • 1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
  • 2 Tbsp . all-natural peanut butter
  • 1 Tbsp . hot pepper sauce (like Sriracha)
  • ¼ tsp. ground ginger
  • 2 cloves garlic, coarsely chopped
  • 1½ tsp. raw honey (or pure maple syrup)
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 Tbsp. extra-virgin olive oil
  • 3 to 4 Tbsp. iced water
  • ¼ cup chopped raw peanuts
  • 2 medium green onions, finely chopped
  • 2 Tbsp fresh cilantro, finely chopped
  • Fresh lime juice

Instructions

  1. Place chickpeas, peanut butter, hot sauce, ginger, garlic, and honey in food processor (or blender); pulse until chickpeas are mashed.
  2. Season with salt and pepper if desired. Pulse until well blended.
  3. With food processor running, slowly add oil and water until smooth. If hummus is too thick, add reserved liquid 1 Tbsp. at a time.
  4. Fold in peanuts, green onions, and cilantro; mix well.
  5. Drizzle with lime juice.

Prep Time-15 mins
Cook Time-0 min
Total Time-15 mins
Servings-10 servings, about ¼ cup each
Calories-101 kcal

P90X/P90X2 Portions
1 Single Serving Snack

P90X3 Portions
1 Carb
½ Fat

Body Beast Portions
½ Legume
½ Fat

Container Equivalents
½ Yellow
1 tsp.


Teriyaki Salmon Bites

Ingredients

  • ¼ cup reduced-sodium soy sauce
  • 2 Tbsp. water
  • 1 thin slice fresh ginger, finely chopped
  • 1 clove garlic, finely chopped
  • 1 Tbsp. raw honey
  • 1 lb. raw salmon, cut into 1-inch cubes
  • 1 Tbsp. coconut oil
  • 1 tsp. sesame seeds
  • 1 green onion, thinly sliced (for garnish; optional)

Instructions

  1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
  2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
  3. Heat oil in a medium saucepan over medium heat.
  4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
  5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.

Prep Time-10 mins
Cook Time-5 mins
Total Time-1 hr 15 mins
Servings-6 servings
Calories-147 kcal

P90X/P90X2 Portions
1 Protein
1 Condiment

P90X3 Portions
1 Protein
1 Fat

Body Beast Portions
2 Proteins
1 Fat

Container Equivalents
½ Red
½ Yellow
½ tsp.

2B Mindset Plate It!
A great protein as part of lunch or dinner.

Fixate Pretzel Chips

Ingredients

  • 1 cup cooked brown rice
  • 1 cup cooked quinoa
  • 1 Tbsp. water
  • 1 Tbsp. reduced-sodium tamari soy sauce
  • ½ tsp. coarse sea salt (or Himalayan salt)
  • Parchment paper
  • Nonstick cooking spray

Instructions

  1. Preheat oven to 350° F.
  2. Lightly coat two 16 x 12-inch pieces of parchment paper with spray. Set aside.
  3. Place rice, quinoa, water, and soy sauce in food processor; process until mixture forms a smooth paste.
  4. Place rice mixture on the spray-coated side of one piece of parchment paper. Top with second piece of parchment paper, spray-coated side down. Roll parchment paper with rolling pin until rice mixture is very thin and has evenly spread to the edges of the parchment paper.
  5. Place parchment paper onto large baking sheet. Remove top piece of parchment paper and discard.
  6. Sprinkle rice mixture with water. Bake for 30 to 35 minutes, rotating pan after 15 minutes, or until brown and crisp.
  7. Cool and then break into pieces

Prep Time-10 mins
Cook Time-35 mins
Total Time-45 mins
Servings-4 servings, approx. ½ cup each
Calories- 114 kcal
Author -Autumn Calabrese

Container Equivalents
1 Yellow

Hummus-Filled Eggs

Ingredients

  • 8 hard-boiled eggs, cut in half lengthwise, yolks discarded
  • ½ cup prepared hummus
  • 10 Kalamata olives, chopped
  • Ground smoked paprika (to taste; optional)

Instructions

  1. Fill each egg white half with 1½ tsp. hummus.
  2. Sprinkle evenly with olives and paprika. Serve immediately.

Prep Time-10 mins
Cook Time-0 mins
Total Time-10 mins
Servings-2 servings, 8 egg halves each
Calories-223 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Fat
½ Protein
1 Single Serving Snack

P90X3 Portions
1½ Carb
½ Protein
1 Fat

Body Beast Portions
1 Legume
1 Protein
1 Fat

Container Equivalents
½ Red
½ Blue
½ Orange

2B Mindset Plate It!
A great protein and FFC as part of lunch or snack(tional).

Tomato-Thyme Pita Crisps

Ingredients

  • 5 fresh basil leaves, finely chopped (or 2 tsp. dried)
  • ½ tsp. ground black pepper
  • ½ tsp. dried thyme leaves
  • 2 Tbsp. grated Parmesan cheese
  • 4 (6½-inch) whole wheat pitas, split (tops removed from bottoms), cut into quarters
  • 1 Tbsp. olive oil
  • 4 cups chopped tomatoes (or sliced cherry tomatoes)

Instructions

  1. Preheat oven to 350° F.
  2. Combine basil, pepper, thyme, and cheese in a small bowl; mix well. Set aside.
  3. Spread pita wedges evenly on baking sheet. 
  4. Lightly brush each wedge with oil.
  5. Sprinkle basil mixture evenly over pita wedges. Bake for 6 to 8 minutes, or until golden brown.
  6. Top pita wedges evenly with tomatoes. Serve immediately.

Prep Time-10 mins
Cook Time-8 mins
Total Time-18 mins
Servings-8 Servings
Calories-124 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Grain Carb
½ Vegetable

P90X3 Portions
1½ Carb

Body Beast Portions
1 Starch
1 Vegetable

Container Equivalents
½ Green
1 Yellow
½ tsp.

2B Mindset Plate It!
A great snackional or enjoy as part of breakfast or lunch.


Mains

Spaghetti Squash Lasagna

Ingredients

  • Parchment paper
  • 1 small spaghetti squash, (approx. 3½ to 4 lbs.)
  • Nonstick cooking spray
  • 4 cups all-natural marinara sauce
  • 3 cups part-skim ricotta cheese
  • 1 cup grated Parmesan cheese
  • ¼ cup finely chopped fresh basil (optional)

Instructions

  1. Preheat oven to 375° F.
  2. Line large baking sheet with parchment paper. Set aside.
  3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. 
  4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. 
  5. Reduce oven temperature to 350º F.
  6. Scrape spaghetti squash flesh into stringy noodles.
  7. Lightly coat 4-quart baking dish with spray. 
  8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.
  9. Evenly top with Parmesan cheese.  
  10. Bake for 30 to 32 minutes, or until golden brown and bubbly.
  11. Garnish with basil (if desired).  

Prep Time-15 mins
Cook Time-1 hr 17 mins
Total Time-1 hr 32 mins
Servings-4 servings
Calories-474 kcal
Author-Beachbody

Container Equivalents
1 Green
2 Purple
1 Red
1 Blue

2B Mindset Plate It! A great dinner option. Add an FFC for lunch.


Hawaiian Salmon

Ingredients

  • 4 4-oz. raw salmon steaks rinsed, patted dry
  • Sea salt (or Himalayan salt) and ground black pepper to taste (optional)
  • 1 cup chopped fresh pineapple
  • 2 medium shallots finely chopped
  • ¼ cup finely chopped fresh cilantro
  • Parchment paper

Instructions

  1. Preheat oven to 400° F.
  2. Cut parchment paper into four circles about 12 inches in diameter each. Fold each circle in half. Place on baking sheet. Place a salmon steak in the center of each parchment half circle. Season with salt and pepper if desired. 
  3. Top salmon evenly with pineapple, shallots, and cilantro. Fold other half of parchment over ingredients and crimp edges to seal. Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork. Be careful when opening pouches as steam will be released.

Prep Time-10 mins
Cook Time-12 mins
Total Time-22 mins
Servings-4 Servings
Calories-179 kcal

Container Equivalents
1 Red

2B Mindset Plate It!
A great protein option as part of lunch or dinner. If eating with dinner, you may omit the pineapple FFC or leave it as it is such a small quantity.

Cauliflower Pumpkin Casserole

Ingredients

  • 1 large cauliflower, cut into florets
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)
  • ¾ cup unsweetened almond milk
  • ⅓ cup shredded sharp cheddar cheese
  • ½ cup pure pumpkin puree
  • 1 tsp. Dijon mustard
  • ¼ cup whole-wheat panko breadcrumbs

Instructions

  1. Preheat oven to 425° F.
  2. Place cauliflower on baking sheet that has been lightly coated with spray. Season with salt and pepper if desired.
  3. Bake for 24 to 28 minutes, or until golden brown. Set aside.
  4. While cauliflower is cooking, bring almond milk to a boil in medium saucepan over medium-high heat, stirring frequently. Reduce heat to medium-low.
  5. Add cheese, pumpkin, and mustard; cook, stirring frequently, for 3 to 4 minutes, or until well blended.
  6. Add cauliflower; mix well.
  7. Pour cauliflower minute into 8 x 8-inch casserole dish that has been lightly coated with spray.
  8. Top with bread crumbs.
  9. Bake for 18 to 20 minutes, or until hot and bubbly.

Prep Time-10 mins
Cook Time-48 mins
Total Time-58 mins
Servings-6 servings, about ¾ cup each
Calories-83 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Protein
½ Vegetable

P90X3 Portions
½ Carb
½ Protein

Body Beast Portions
1½ Vegetable
1 Protein

Container Equivalents
1 Green
½ Blue

2B Mindset Plate It!
Makes a great veggie side as part of lunch or dinner.

Tempeh Power Bowl

Ingredients

  • 2 Tbsp. fresh orange juice
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. reduced-sodium soy sauce
  • 2 tsp. raw honey (or pure maple syrup)
  • 2 cloves garlic, finely chopped
  • 1 tsp. finely chopped fresh ginger
  • 4 tsp. sesame oil
  • 12 oz. organic tempeh, cut into squares or triangles
  • 8 cups mixed salad greens
  • ½ medium red onion, thinly sliced
  • 2 small oranges (like mandarins or clementines), peeled, separated into sections
  • 1 cup cubed cooked sweet potatoes
  • 1 medium avocado, cut into cubes

Instructions

  1. Preheat oven to 400° F.
  2. To make dressing, combine orange juice, vinegar, soy sauce, honey, garlic, ginger, and oil in a medium bowl; whisk to blend. Set aside.
  3. Place tempeh in a glass casserole dish. Top with half of dressing; toss gently to blend. Cover tightly with aluminum foil.
  4. Bake for 15 minutes, stirring once. Remove foil; cook for 5 more minutes. Do not let tempeh dry out. Cool.
  5. While tempeh is baking, assemble bowls by evenly dividing salad greens, onion, oranges, sweet potatoes, and avocado between four serving bowls.
  6. Top bowls evenly with tempeh and drizzle evenly with remaining dressing.

Prep Time-15 mins
Cook Time-20 mins
Total Time-35 mins
Servings-4 servings
Calories-408 kcal
Author-Beachbody

P90X/P90X2 Portions
1 Fat
1½ Protein
¼ Tuber/Legume Carb
2 Vegetable

P90X3 Portions
2½ Carb
1½ Protein
2 Fat

Body Beast Portions
1 Starch
4½ Vegetable
3 Protein
2 Fat

Portion Fix Containers
Green
1 Red
½ Yellow
1 Blue
1 tsp.

2B Mindset Plate It!
A great lunch option. Sub maple syrup in place of honey for the vegan plan.


BBQ Chicken Flatbread Pizza

Ingredients

  • 2 whole-wheat flatbreads or 6½-inch whole wheat pitas
  • ½ cup reduced-sugar barbecue sauce
  • 1½ cups cooked chicken breast, shredded
  • ½ cup canned black beans, drained, rinsed
  • ½ cup corn kernels
  • ½ medium red onion, chopped
  • ½ cup shredded cheddar cheese
  • ¼ cup fresh cilantro, finely chopped
  • 1 Tbsp. fresh lime juice

Instructions

  1. Preheat oven to 350º F.
  2. Place flatbreads on a large baking sheet.
  3. Spread barbecue sauce evenly on flatbreads.
  4. Top flatbreads evenly with chicken, black beans, corn, onion, and cheese.
  5. Bake for 5 to 8 minutes, or until cheese is melted.
  6. Top evenly with cilantro and drizzle with lime juice. Serve immediately

Recipe tips:

Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

Or use this healthier barbecue sauce!

Prep Time-15 mins
Cook Time-8 mins
Total Time-23 mins
Servings-4 servings, 1/2 flatbread each
Calories-308 kcal
Author-Beachbody

Container Equivalents
½ Red
2 Yellow
½ Blue

2B Mindset Plate It!
Enjoy as part of a great lunch.


Pita Pizza

Ingredients

  • 4 (6½-inch) whole wheat pitas
  • ¾ cup all-natural spaghetti sauce, no salt added
  • 2 fresh basil leaves, chopped
  • 2 oz. shredded mozzarella cheese (½ cup)
  • ¼ medium onion, sliced
  • 1 medium yellow bell pepper, sliced into rings

Instructions

  1. Preheat oven to 350° F.
  2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
  3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.

Prep Time-10 mins
Cook Time-8 mins
Total Time-18 mins
Servings-4 Servings
Calories-248 kcal
Author-Beachbody

P90X/P90X2 Portions
1 Protein
½ Grain Carb
½ Vegetable
½ Condiment

P90X3 Portions
2 Carb
1 Fat
½ Protein

Body Beast Portions
1 Starch
1 Vegetable
2 Protein
1 Fat

Container Equivalents
½ Green
2 Yellow
½ Blue

2B Mindset Plate It!
Add protein and more veggies for lunch.

Pad Thai With Spaghetti Squash

Ingredients

  • 1 medium spaghetti squash about 3 lbs.
  • 2 Tbsp. tamarind paste or rice wine vinegar
  • 2 Tbsp. fish sauce
  • 1 tsp. raw honey
  • 2-4 Tbsp. water
  • 12 oz. extra-firm tofu, cut into small cubes
  • 3 Tbsp. cornstarch preferably GMO free
  • 8 tsp. peanut oil divided use
  • 1 medium onion thinly sliced
  • 2 large eggs lightly beaten
  • 4 cloves garlic finely chopped
  • 3/4 cup fresh bean sprouts
  • 4 medium green onions cut into 1-inch pieces
  • 2 Tbsp. chopped peanuts
  • Lime wedges
  • Cilantro sprigs
  • Crushed red pepper

Instructions

  1. Preheat oven to 350° F.
  2. Place squash on a parchment lined baking sheet. Poke squash 2 or 3 times with a fork. Bake for 60 to 80 minutes. Cool for 20 to 30 minutes. Cut squash in half lengthwise. Remove seeds. Scrape flesh into stringy noodles. Set aside.  
  3. To make sauce, heat tamarind paste, fish sauce, honey and water in a small saucepan over medium heat. Cook, stirring constantly, for 1 to 2 minutes. Add additional water is sauce is too tart. Set aside.
  4. Coat tofu in cornstarch in a small bowl; mix well.
  5. Heat a large wok (or skillet) over high heat.
  6. Add 2 tsp. oil, swirling to cover surface of pan. Add tofu; cook, stirring constantly, for 2 to 3 minutes, or until all sides of tofu are brown. Remove tofu from pan and place on a large plate. Set aside.
  7. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add onions; cook, stirring constantly, for 3 to 4 minutes, or until onion are light golden brown. Remove from pan; place on plate with tofu. Set aside.
  8. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add eggs; cook over medium heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath, creating a very thin omelet. When eggs are set, cut them with your spatula. Remove eggs from pan and place on plate with tofu and onions. Set aside.
  9. Add remaining 2 tsp. oil to pan, swirling to cover surface of pan. Add garlic; cook, over medium-high heat, for 1 minute.
  10. Add spaghetti squash, spreading squash into a single layer; cook for 30 second, stir and make another single layer. Repeat this 3 to 6 times, cooking for about 3 to 4 minutes, or until squash is warm and golden brown.
  11. Add sauce; mix well.
  12. Add bean sprouts and green onions; mix well.
  13. Add tofu mixture; cook, stirring frequently, for 1 to 2 minutes, or until well mixed and heated through.
  14. Transfer to a large serving platter. Top with peanuts, lime wedges, cilantro, and crushed red pepper. Serve immediately.

Recipe Notes

If you can’t find tamarind paste, you can substitute rice wine vinegar. Thai fish sauce is Nam Pla, but you can use another kind if you have it.

Prep Time-20 mins
Cook Time-1 hr 30 mins
Total Time-1 hr 50 mins
Servings-6 servings
Calories-231 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Fat
½ Protein
2 Vegetable
1 Condiment

P90X3 Portions
2 Carb
½ Protein
1 Fat

Container Equivalents
Green
½ Red
½ Yellow
1½ tsp.

2B Mindset Plate It!
Add a side salad or veggies for dinner. Add an FFC for lunch.



Desserts

FIXATE Peanut Butter Sweet Potato Cookies

Ingredients

  • 1½ cups mashed cooked sweet potato (approx. 3 small)
  • ½ cup gluten-free all-purpose flour (preferably Bob’s Red Mill® All-Purpose Baking Flour, red label)
  • ¼ cup + 2 Tbsp. coconut sugar
  • ¼ cup all-natural peanut butter
  • 1½ tsp. pumpkin pie spice
  • 1 tsp. pure vanilla extract
  • ½ tsp. xanthan gum
  • ½ tsp. baking powder, gluten-free
  • 1 dash sea salt (or Himalayan salt)

Instructions

  1. Preheat oven to 375° F.
  2. Line two large baking sheets with parchment paper and lightly coat with spray. Set aside.
  3. Place sweet potato, flour, sugar, peanut butter, pumpkin pie spice, extract, xanthan gum, baking powder, and salt in food processor; process until a smooth batter forms, scraping down sides as needed.
  4. Dollop twelve balls, approximately 2 Tbsp. each, onto each prepared pan. Lightly flatten with back of a fork that has been dipped in water (or coated with spray).
  5. Bake for 14 to 16 minutes, rotating pan after 7 minutes, or until lightly browned. Allow cookies to cool on pan before serving.

Recipe Notes

Xanthan Gum is a thickening and stabilizing agent often used in gluten-free baking to provide structure to baked goods that typically comes from gluten. Xanthan gum is also used in sauces and dressings to help thicken and emulsify ingredients. It can be found in the grocery store with the gluten-free baking ingredients or online.

To prepare sweet potatoes, pierce whole sweet potatoes multiple times with a fork and bake at 350° F. for 45 minutes, or until soft to the center.

Store leftover cookies in an airtight container for up to 5 days.

Prep Time-15 mins
Cook Time-16 mins
Total Time-31 mins
Servings-12 servings (2 cookies each)
Calories-104 kcal
Author-Beachbody

Container Equivalents
1 Yellow
1 tsp.

Vegan Container Equivalents
1 Yellow, B
1 tsp.


No-Bake S’mores Bars

Ingredients

  • 2 whole-wheat graham crackers (1 cracker sheet each) broken into large pieces
  • 1 large ripe banana mashed
  • ½ cup all-natural almond butter
  • 2 Tbsp. unsweetened cocoa powder
  • 4 scoops Chocolate Whey Shakeology divided use
  • ¾ cup part-skim ricotta cheese
  • 1 scoop Vanilla Whey Shakeology
  • 2 to 3 drops marshmallow flavor (optional)
  • 3 Tbsp. extra-virgin organic coconut oil melted

Instructions

  1. Place graham crackers in food processor (or blender); process continuously until crackers are crushed into fine crumbs. Set aside.
  2. Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Evenly sprinkle ⅓ of graham cracker crumbs in bottom of pan. Set aside.
  3. Combine banana, almond butter, cocoa powder, 2 scoops Chocolate Shakeology, and ⅓ of graham cracker crumbs in a medium bowl; mix well with clean hands or a rubber spatula.
  4. Press chocolate mixture into prepared pan. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 1 hour to set.
  5. Place cheese, Vanilla Whey Shakeology, and marshmallow flavor in food processor (or blender); process until smooth and well blended.
  6. Evenly spread cheese mixture over chocolate mixture. Set aside.
  7. Combine remaining 2 scoops Chocolate Whey Shakeology and oil in a small bowl; mix until smooth. 
  8. Evenly spread Chocolate Whey Shakeology mixture over cheese mixture.    
  9. Sprinkle top with remaining ⅓ of graham cracker crumbs. Lightly press graham cracker crumbs into top. Refrigerate for 1 hour, or until set. 
  10. Cut into twelve bars (approx. 2½ x 2-inches). 
  11. Serve immediately, or store in an airtight container in the refrigerator for up to three days.

Recipe Notes

You can find marshmallow flavor on-line or in specialty cake decorating stores. You can substitute pure vanilla extract for marshmallow flavor.

P90X/P90X2 Portions
1 Fat
½ Protein
½ Single Serving Snack

P90X3 Portions
½ Carb
½ Protein
2 Fat

Body Beast Portions
½ Starch
1 Protein
2 Fat

Container Equivalents
½ Red
3 tsp.

2B Mindset Plate It!
Enjoy as an occasional treat.

Apple Cinnamon Quesadilla

Ingredients

  • 1 (6-inch) whole wheat tortilla
  • 2 Tbsp. cream cheese softened
  • ½ tsp. ground cinnamon
  • ½ tsp. raw honey
  • ½ medium apple thinly sliced

Instructions

  1. Spread half of tortilla with cream cheese. 
  2. Top cream cheese with cinnamon, honey, and apple. Fold tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until apple has softened and tortilla is golden brown. 

Prep Time-10 mins
Cook Time-5 mins
Total Time-15 mins
Servings-1 serving
Calories-234 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Fruit
1 Dairy
½ Grain Carb

P90X3 Portions
1 Protein
2 Carb

Body Beast Portions
½ Fruit
2 Protein
1½ Starch

Container Equivalents
½ Purple
1 Yellow
1 Blue

2B Mindset Plate It!
Enjoy as an occasional treat (includes a bonus FFC). Be sure to track it.

Slow Cooker Baked Apples

Ingredients

  • 5 medium Cortland (or Honey Crisp, Macintosh or Mutsu) apples
  • ½ cup whole-wheat flour
  • ½ cup dry old-fashioned rolled oats
  • ¼ cup coconut sugar
  • ½ tsp ground cinnamon
  • ½ tsp pumpkin pie spice
  • ¼ tsp sea salt (or Himalayan salt)
  • 2 tbsp organic grass-fed butter (or extra-virgin organic coconut oil)
  • ¾ cup water

Instructions

  1. Core apples using an apple corer (or sharp knife).
  2. Add water to a 3-quart slow cooker and carefully place apples in slow cooker so that they are standing upright.
  3. Combine flour, oats, sugar, cinnamon, pumpkin pie spice, salt, and butter in a small bowl; mix with a fork until crumbly.
  4. Fill apples evenly with oat mixture.
  5. Cook on low for 2 hours, or until apples are fork tender. Remove apples from slow cooker. Cool for 5 to 10 minutes.

Prep Time-15 mins
Cook Time-2 hrs
Total Time-2 hrs 15 mins
Servings-5 servings, 1 apple each
Calories-251 kcal
Author-Beachbody

P90X/P90X2 Portions
1 Fruit
½ Carb Grain
½ Single Serving Snack

P90X3 Portions
2 ½ Carb
1 Fat

Body Beast Portions
2 Starch
1 Fruit
1 Fat

Ultimate Portion Fix Containers
1½ Purple
1 Yellow
1 tsp.

2B Mindset Plate It!
Enjoy this as an occasional FFC treat.


Strawberry Frozen Yogurt Bites

Ingredients

  • ½ cup almonds, finely chopped
  • 1 Tbsp. coconut sugar
  • 1 Tbsp. extra-virgin organic coconut oil, melted
  • ½ tsp. ground cinnamon
  • ¾ cup reduced-fat (2%) plain Greek yogurt
  • 2 Tbsp. honey
  • 1½ cups fresh strawberries, finely chopped

Instructions

  1. Prepare 6 muffin cups by lining with silicone or parchment cupcake liners. Set aside.  
  2. Combine almonds, sugar, oil, and cinnamon in a small bowl; mix well. 
  3. Divide almond mixture evenly between muffin cups. Set aside.
  4. Combine yogurt and honey in a small bowl; mix well.
  5. Evenly top almond mixture with yogurt mixture and strawberries. 
  6. Freeze for 6 hours, or until firm.
  7. Remove from cupcake liners to serve. 

Prep Time-15 mins
Cook Time-0 mins
Total Time-6 hrs
Servings-6 servings
Calories-129 kcal
Author-Beachbody

Container Equivalents
½ Purple
½ Yellow
½ Blue
½ tsp.

2B Mindset Plate It!
Enjoy as an occasional treat. Be sure to track it.


Blueberry Bread Pudding

Ingredients

  • 8 large eggs lightly beaten
  • 2½ cups unsweetened almond milk
  • ¼ cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 tsp. ground nutmeg
  • ¼ tsp. sea salt (or Himalayan salt)
  • 8 slices low-sodium sprouted whole grain bread cut into 1-inch cubes
  • 4 cups fresh (or frozen) blueberries
  • Nonstick cooking spray
  • Hot water

Instructions

  1. Combine eggs, almond milk, maple syrup, extract, nutmeg, and salt in a medium bowl; whisk to blend. Set aside.
  2. Place bread and blueberries in a 13 x 19-inch baking dish that is lightly covered in spray.
  3. Top with egg mixture; mix well to blend. Refrigerate, covered, for 30 minutes.
  4. Preheat oven to 350° F.
  5. Place baking dish in roasting pan. Add water to roasting pan to come an inch up the side of baking dish. (Baking dish will be sitting in water.) Tent aluminum foil over roasting pan so that foil does not touch bread pudding. Cut two slashes in foil to allow steam to escape. Bake for 35 minutes. 
  6. Remove foil. Bake an additional 35 to 45 minutes, or until bread pudding is puffy and custard is set.
  7. Cut into eight pieces.

Recipe Notes

No Dairy, High Protein, Lacto-Ovo Vegetarian

Prep Time-15 mins
Cook Time-1 hr 20 mins
Total Time-2 hrs 5 mins
Servings-8 servings
Calories-235 kcal
Author-Beachbody

P90X/P90X2 Portions
1 Protein
½ Carb Grain
½ Fruit

P90X3 Portions
2 Carb
1 Protein

Body Beast Portions
1½ Starch
½ Fruit
2 Protein

Container Equivalents
½ Purple
½ Red
Yellow

2B Mindset Plate It!
Add more protein to make a great breakfast option.



COPYRIGHT © 2020 RUNNING TO ZEN
*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

a second chance at life

Stress kills and life is going to keep on hitting… so what do you do? This interview may change your life and at least maybe your midset!

Life is hard… especially right now. And as so many people across the globe are staring pain and tragedy in the face, this interview couldn’t come at a better time. Everyone’s struggle is unique. But the skills you’ll learn from this amazing guest can be universally applied to almost any circumstance to help you SMILE through the PAIN.

The Ed Mylett Show with guest Maria Menounos.

“Maria Menounos is an Emmy winning reporter, TV personality, pro wrestler, actress, and businesswoman. And even with all of her life’s achievements, she is NOT immune to the battles that life throws our way. But her ability to use the power of a smile to change her own state of mind and the state of others around her is truly transformational.

In this interview, Maria takes us on her life-changing journey from learning that her mother was diagnosed with stage 4 brain cancer to finding out that she ALSO had a brain tumor and would need an operation.

Instead of allowing STRESS, FEAR, and DEPRESSION to paralyze her, Maria shares how she made a conscious decision to face her brain tumor head-on with HUMOR and how something as simple as a SMILE can make all the difference!

Stress levels around the world are at an all-time high. Maria and I dive deep into the effects of STRESS on the body and reveal secrets on how to REDUCE the STRESS in your life RIGHT NOW.

Life’s most difficult battles often open our eyes to what is really important in life and help us redefine the true definition of success. It’s almost like getting a second chance at life.

Most of us are in the thick of a mess right now. But no matter what battle you’re fighting, this interview will enrich you, enlighten you and fill you with positivity.”

litha/summer solstice

Litha/Summer Solstice

Pronunciation: LEE-tha
June 20-22
Themes: abundance, growth, masculine energy, love, magic. celebrate your success, your family, and your good fortune.
Other Names: Midsummer, Midsummer’s Eve,
St. John’s Day, St. John’s Eve

Litha, or Summer Solstice is the last chance in the year to activate intentions before we move into Autumn and the season of reaping and rest. All four elements are joined together to celebrate the duality inherent in nature, the light and the dark. Daylight is at it’s longest on this day, a day to soak up the sun and nap in the warm abundant energy of the sun, as now our days will grow shorter and become cooler. A time to celebrate the light and the remaining days of summer and tap into our inner power to make dreams and plans come true. Fire plays a very prominent role in this celebration. The element of Fire is the most easily seen and immediately felt element of transformation. It can burn, consume, destroy, cook, and of course, be a source of light and warmth.

In ancient time, the Summer Solstice was a fire festival of great importance when the burning of bonfires, or then known as balefires ritually honored the sun and the Gods. Torchlight processions with flaming tar barrels or by wheels bound with straw, which were set alight and rolled down steep hillsides walked towards the place of the balefire and the celebrants. The Norse loved lengthy processions and would gather together the whole family along with their animals and lighted torches and parade through the countryside to the celebration site to drive out evil and bring fertility and prosperity to men, the last crops of the season and their herds.

This is a celebration of the sun and the warmth that still covers the land. Colors of reds, golds and yellows symbolize this. Colors of greens , browns, and blues represent the colors of the earth during summer. Decorations can include images or artwork representing the sun, colorful pinwheels, sunflowers or other orange and yellow flowers, green leaves off the tree, and oak trees and acorns are associated with solar power, strength and energy, and they also represent the very masculine energy of the Solstice.

In yogic traditions, on the day of the solstice, we practice 108 Sun Salutations. Ultimately, today is a day where to honor the sun.
It’s all about light.
It’s about awakening to the light and power within each and every one of us. It’s about the triumph of light over darkness. Which we need now more than ever.

A Solar Summer Solstice Project

The summer solstice, marks the zenith of the sun, the longest day of the year, when the sun’s power is at its peak. The moment of peak power is very, very brief. Our ancestors built huge bonfires on this day to celebrate their connection to the vital power of the immense burning star that keeps our planet bright, warm, and alive. Hundreds of years ago on the summer solstice, our ancestors sat in sun-drenched fields or on stones as warm as a living body, fashioning small round suns from straw or vines, decorating them with sun colored flowers, honoring the mysterious, fiery light that warmed and brightened their days and made the plants grow that fed them.

The summer solstice is a perfect time to help children make a tangible connection with the earth, to connect with the sun, to invite solar power into their lives. If you and they make a round, golden image while sitting in the strongest sunlight of the year, allowing it to shine on and infuse your creations, you bring that strong, life-promoting energy indoors with you when you are done.

Here are just a few ideas for possible materials to get going. Chances are that the kids will come up with their crafty ideas that will work just as well. The it just should be round and that its colors evoke the sun’s warmth and energy. Try your best to make your images outdoors in the sunshine.

  • Grapevine wreaths make excellent bases, which may then be decorated with fresh or dried flowers and yarn or ribbons.
  • You can home-dye your yarn and ribbon using onion skins to achieve a rich terracotta or golden yellow, depending on how long you boil them in the pot with the skins. Modeling clay comes in many types, some self-hardening or bakeable. Get out the toothpicks, chopsticks, and other carving implements, and make suns with jolly faces.
  • Children of all ages enjoy finding four slender sticks from the yard, crossing them to make an asterisk shape with eight spokes reminiscent of the eight celebrations (festivals) of the year and winding brightly colored yarns and ribbons around and around to make a round variation of the sun. If four sticks are too bulky for small fingers to manage, use only three the solar shape is more hexagonal but still appealing.
  • Poke in a flower or two for an especially pleasing result—marigolds and daisies are the classic sunny favorites.

When the images are finished, you and the children may want to hold them up to the sky for a few moments so that the sun shines on them, before finding the perfect place in your house or outdoors to hang them.

Adapted from: Celebrating The Great Mother, A Handbook of Earth-Honoring Activities for Parents and Children, by Cait Johnson and Maura D. Shaw

Making A Sundial

You can also honor the sun by creating a permanent or temporary sundial.  Sundials are some of the oldest forms telling time as the sun moves across the sky, and they are a wonderful way to connect with the movement of the sun across time. 

To work with the sun, you need a timer or clock that can go off on the hour. You will want to place whatever you are using for your sundial and place it in the full sun. You can do this with something as simple as, a pencil and a paper plate.  Or, you can get more elaborate and plan on carving, drawing or painting a round made of paper, wood, etc.. as your canvas.  Put your dial into an area that gets full sun. On each hour, mark it. Do it in pencil, and then later, you can come back to it and mark it more permanently with whatever craft supply you decide on (paint, marker, etc…).  You have begun your sundial. But, the sun’s position in the sky changes, so to really do this perfectly, you would do this again at the winter solstice.  Draw a line between the marks for summer and winter, and those are your times for the dial.  While it takes you a full season to complete the sundial, it’s a fun and meaningful solstice craft.  If you want to get really fancy, do this at the equinox (either one) and then you can also have a mid point for the equinox.  It’s kind of beautiful to have done this by observing and marking the path of the sun at three integral and sacred points of the year, while honoring the energies of each of those points. This sundial becomes a very special piece on your journey through the solstices!

Candle Magic

Light some candles 🔥 Since the Solstice revolves around the sun, a candle should be lit for the entire day, especially if it is cloudy or raining. Good candles to burn on this day are; sage, mint,lavender and basil scented/oil infused ones. Candle colors of greens, oranges or purples set the theme nicely.

Personally, my favorite way to honor the solstice is a fire burning ritual.

1. On a piece of paper, write down what you’re ready to release. What can you make a conscious effort to shift in your life? How can you dissolve old beliefs or habits to help use your light to drown out the darkness that surrounds us all? How can your inner power be a catalyst for the liberation of all beings?

2. Let it burn. Use a candle or if you have a fire pit or bonfire burning, even better. Put your paper and your intention in the fire. Watch the smoke rise and let it be a symbol of release.

This has always been a simple but powerful ritual. However you celebrate today, there’s no right or wrong way. Show gratitude & appreciation for the life that surrounds us thanks to the sun, and then think about how you’re going to use your own light and power to make this world a better place.

The Summer Solstice Cave Meditation Ritual

You will need…

  • Candle
  • Yoga props, cushions or pillows, something for seated comfort
  • Tastes of the season (fruits, veggies, etc…), enough for you to eat in one setting
  • Florals of the season (fresh flowers)
  • Mirror
  • Journal or notepad and something to write with

This should be done in the morning on Solstice day. Find a protected room or even a closet, where you are completely undisturbed. Create an atmosphere in which you feel comfortably seated and secure. Place a candle (safely) and surround yourself with scents and maybe even a seasonal food that you like. Take a mirror and look at yourself for at least 15 minutes. Ask yourself the question “Who am I”? You can calmly address it to yourself repeatedly. Make sure you stay in eye contact with yourself through the mirror. Write down all of your answers. Then tell yourself that you trust yourself while not losing eye contact. What happens if you can trust yourself? Write down all feelings and emotions that arise. Conclude your ritual by eating the food that you have made available. Be aware of how the sun nurtured it just as you are nurturing yourself, as it was in the womb. And as you feed yourself, thank the sun and yourself for it. Finally, after eating and journaling, emerge reborn from your cave and go ioutside and soak up the Solstice sun!! You can also incorporate this ritual into your routine after the summer solstice in order to build more connection to your inner nourishing power.

Summer Solstice What Should The Future Bring?

What you’ll need….

  • Candle or bonfire (lit)
  • 8 rounded stones or rocks
  • Any other symbols of power or energy to you (see below)
  • Journal or notebook and something to write with

This ritual is performed with fire or with a candle, depending on what’s available. Place a circle of 8 rounded stones or rocks around the fire or the candle, they will represent the 8 sun festivals, the 4 cardinal points and the 4 elements. You can also place other items like flowers or power animal (oracle/totem) cards in or on the circle, whatever feels right for you. Have your paper and pen ready. Before you start the actual ritual, find a space of silence for a moment. Come into the here and now – and let yourself be guided by the power of the summer solstice and love. Then it’s time to reflect. What has happened in the past six months, what do you want to let go of and what are you thankful for? You can write these questions down on the paper provided and then burn them in the fire (or candle). Fire has a very transforming power. Give up everything and let it go – so that new things can emerge from the ashes.

Bath Ritual

It’s time to clear our energetic field, get some relaxation and re-energize! Things to have on hand:

  • Epsom salt (Dr Teals makes a salt that has different essential oils in it, it’s only about 4.99 a bag, you get a lot, you don’t need fancy salt.
  • Essential oils: For this ritual we will use Eucalyptus, lavender, rosemary and orange. All of these are for fatigue.
  • In addition you can also eat an orange and breathe in the peelings. A scented candle works too. While in the tub!
  • Incense help put you create a sacred space.
  • Music, soft instrument that you like. (I like pan flutes, and medieval music!
  • Candles
  • Something to sip on, maybe some sun tea or herbal infused tea.
  • Extras: Any flower petals or herbs and a sachet bag or fabric bag if you don’t wanna clean up a mess. Use any crystals associated with the Summer Solstice like; .
  • Optional: tint your bath water with safe food coloring or a bath bomb, (stain free). If you don’t have these, just imagine the color.

The colors to work with are blues like the sky or oranges and yellows like the sun, your choice! When you close your eyes see the color in your mind, imagine your tub water is that color.

Place a picture in your mind or you can look at a physical picture of one of your happiest days. Breathe in deep and hold it and as you let the breath out imagine all your worries, stress and cares fall off of you into the salt water. Don’t worry your body inst soaking in it, the salt is soaking it up.

As you drain the tub anything negative will go down the drain. EXTRA: A bowl of ice water with some lavender in it, maybe a lemon or orange slice ( keep your eyes closed) put some soft rags in it beside your tub, ring the rag out and place it over you eyes or your whole face.

By: Sage Goddess

Meditation

Sunrise Meditation

One option is to set sacred space adorned with with candles, incense, etc.,  Or you could be present at sunrise at the Solstice hour to do the meditation. Read slowly and reflect. Or you could memorize and meditate from memory and visualization. Or follow my lead…

Take a moment and be aware of where you are. Look around and make note of the space you are in and what surrounds you. How much of what you see is here with you because of sunlight? If you’re in a wood built building, physically connect with the trees that became the the building, even the furniture you sit upon daily. All made possible because of the sunlight that shines down on the trees. If you’re surrounded by a wooded area, look up and see the trees reaching towards the sky, the sunlight! Most of what we need to survive is connected to the sun. The food we grow, the chemical in our body called, serotonin boosted by the sun gives us energy and helps keep us calm, positive, and focused. Reflect on all the sun does for you in your daily life, consider what it would be like if the sunlight were permanently turned off. How much do we take for granted that the sunlight makes possible? Perhaps make your own list of what important things you have been gifted by the sun..

The Meditation

Turn your imagination towards the sun. You can close your eyes or not, you may prefer to see the shadows cast as the Solstice sun rises. Remember a time and place when you enjoyed the warmth of the sun on your skin. When you noticed your skin grow warmer and felt the warm air on your skin. Maybe it was at the beach or swimming pool, maybe it was the surprising warmth in winter as the rays of sunshine enveloped your car. Or when you were out sledding and the sun kissed your cheeks. Remember a special time with you and the sun, even if it was just sitting on your porch on a fall day when the sun broke through the chills on a windy day.

Now, visualize yourself back in that feeling, at that time, of enjoying the sunshine in its glory. Imagine that the sun is alive. Stars have life cycles. They are born, they have long lives, and they die. Is it possible, then, that they just may have a consciousness, too? Perhaps not a consciousness like we know consciousness to be, but unique unto itself. The ancient people believed that the sun was alive. So today in this moment, set aside all the logic you learned in school and believe that the sun is intelligent and all-seeing. Imagine that the Earth, too, has a consciousness, and that she is a child born of the Sun. You, in turn, are a child of the Earth. Without the Earth, there could be no humans. The Sun then would be our benevolent grandparent.

Take a moment to be in these benevolent rays of the warmth of the sun. Feel nurtured. Connect with the power of the Sun while in the protective cocoon of the Earth. Imagine the Sun giving you a tiny, tiny pinch of its power and placing it in your belly (sacral chakra). Wiggle your toes on the ground beneath your feet knowing that you are rooted in the Earth in innumerable ways. Smile. Feel the Sun and the Earth smiling with you.

This new little pinch of power is the Sun’s solstice gift to you. You can use it as you like. You can let it grow and share it with others. You can let it expand around you nurturing your aura. Think of all the ways you could use this pinch of Sun to make your life better. Feed it and let it grow, then give some of it back to the Earth and the Sun. It will have your fingerprint on it. We all have parts of us that can benefit the world and the cosmos. The Sun can help us activate them.

It is time to leave this contemplation but you can take it with you as you go do the things you have to do that don’t feel very magical. Remember the Sun and give your heart to it.

Sunset Meditation

Try celebrating the summer solstice with a seated meditation at sunset. The benefits involved when you meditate, such as calming the nervous system and improving a general sense of well-being, help to prepare the body and mind for a good night’s sleep. Conclude the extended solstice day with a few minutes (or an hour if you have time!) of silence and contemplation for deep relaxation….

Summer Solstice Meditation at Sunset

Summer Solstice Intentions/Activities

  • Bring the power of flowers🌼 into your home. Putting fresh flowers in your living room or using a fragrant garland would also elevate your spirits and inflow a calming positive energy for all family members.
  • Create a Summer Solstice altar, meditation space, prayer space, or simply decorate your fireplace hearth or around your home. Use whatever connects you to the summer sun, your own passion and light. Orange and red candles, gemstones such as; carnelian, fire opal or sunstone. Extra special is to use gemstones designed like flames. Gather summer flowers such as; calendula, sunflowers and roses. They are all associated with the Summer Solstice!
  • Charge your gemstones by summer sunlight. Sunlight just like Moonlight, brings it’s own energy to gemstones. Just bring them in before sunset (a couple hours in the sun is all they need) because after sunset they will begin being charged by the Moon.
  • Watch the sunrise and then watch the sunset.
  • Milk is associated with Summer Solstice and those who are followers of the Fae path will leave milk out for the Fae.
  • Make a Litha decoration from dried oranges.
  • Make or buy sun catchers and hang them!
  • Have an outdoor picnic to celebrate the sun and to welcome the Solstice.
  • Make some sun tea.
  • Make solar water by leaving a glass bowl or pitcher of spring water under the sun at midday for a few hours. Wonderful for plants after its cooled!!
  • Go on a hike.
  • Cloud divination.
  • Make flower and herb infused oils (see more below in links)
  • Make solar fruit water by leaving water with fruits in a closed glass jar for an hour or two in the sunshine.
  • Bird watch.
  • Build a faerie house.
  • Light a bonfire in the morning and keep it attended to and burning all day till sunset.


Foods Of The Summer Solstice

Herbal Lemon Cookies
(Author Unknown)
  • 1 cup Butter or margarine
  • 2 cups Sugar, divided
  • 2 large Eggs
  • 1 teaspoon Vanilla extract
  • 2 1/2 cups Flour
  • 2 teaspoons Baking powder
  • 1/4 teaspoon Salt
  • 1/3 cup Lemon Grass, Lemon Balm or Lemon Basil  chopped


Cream the butter and 1-3/4 cups sugar. Add the eggs and vanilla. Beat well. Combine the flour, baking powder, salt, and herbs. Add to the creamed mixture and mix. Drop dough by teaspoonfuls, 3 inches apart, on a greased cookie sheet. Flatten slightly with a fork or cup bottom. Sprinkle lightly with the remaining sugar. Bake at 350 degrees for 8 to 10 minutes or until barely browned. Cool slightly, then remove to a rack.

Vegan Lasagna with Roasted Vegetables
  • 1/2 pounds eggplant (about 1 large or 2 small eggplants), sliced lengthwise into 1/4-inch strips
  • 3/4 pound zucchini or yellow squash (about 2 zucchini), sliced lengthwise into 1/4-inch strips
  • Olive oil
  • Salt and black pepper
  • 10 ounces lasagna noodles (about 10 to 12 noodles)
  • 2 packages extra-firm tofu (about 28 ounces), drained of liquid
  • 1/3 cup nutritional yeast
  • 1 clove garlic, minced
  • 1/2 tablespoons lemon juice
  • 1 tablespoon fresh oregano (or 2 teaspoons dried oregano)
  • 1/2 cups marinara sauce, homemade or store-bought
  • 12 to 15 torn basil leaves (optional)
  1. Preheat your oven to 400° F. Arrange the eggplant slices on a baking sheet and sprinkle them with coarse salt. Allow them to sit for 20 to 30 minutes.
  2. Pat the eggplant slices dry to remove any moisture that has collected. Arrange the zucchini slices on another baking sheet. Brush all of the vegetables with olive oil and sprinkle them with salt and pepper. Roast for 25 minutes, or until the vegetables are tender and just browning. Remove them from the oven and reduce oven heat to 350° F.
  3. While the vegetables are roasting, bring a pot of salted water to a boil. Cook the lasagna noodles until they’re just al dente. Drain them and set aside. Next, use your hands to crumble the tofu finely in a large mixing bowl. Add in the nutritional yeast, garlic, lemon juice, oregano, 1 tablespoon of olive oil, 1/2 teaspoon of salt, and black pepper to taste. Continue crumbling the mixture with your hands until it resembles ricotta. Check for seasoning and add lemon, dried herbs (if desired), and salt and pepper to taste.
  4. Lightly oil a 9- by 13-inch baking dish. Spread 1/2 cup marinara sauce over the bottom of the dish. Arrange 4 lasagna noodles over the sauce, and top the noodles with half of the roasted vegetables. Spread half of the tofu mixture over the vegetables.
  5. Arrange 4 noodles and 1 cup of marinara sauce over the tofu. Cover the marinara sauce with the remaining roasted vegetables and tofu. Cover this layer with the 4 remaining lasagna noodles and a final cup of marinara sauce.
  6. Bake the lasagna for 40 minutes, or until noodles are crisping at the edges and everything is bubbling gently. Allow the lasagna to rest for 10 to 15 minutes. Arrange the basil leaves, if you like, over the top of the lasagna. Cut and serve.
Raw Vegan Summer Recipe Fresh Broccoli Salad

Ingredients:

  • 1 lb broccoli florets
  • 2 cups cherry tomatoes, thinly sliced

Dressing

  • ¼ cup olive oil
  • 1 tablespoon lemon juice
  • Pinch lemon zest
  • 2 teaspoon Dijon mustard
  • 1 tablespoon coconut vinegar
  • Pinch black pepper
  • 1 teaspoon salt
  • 2 tablespoons hazelnuts, crushed
  • 1 tablespoon basil, chiffonaded

Begin by adding your broccoli florets and cherry tomatoes to a mixing bowl. Now it’s time to make a dressing. In a separate bowl, add olive oil, lemon juice, and zest. Throw in some Dijon mustard, vinegar, black pepper, and salt. Give it a whisk until it’s an almost milky consistency. Pour the dressing over your broccoli and tomatoes, toss with your hands, then let sit for about an hour in the fridge. Add some hazelnuts and fresh basil, and there you have it. A fresh, raw, gluten-free salad for your mouth and your tummy!

Summer Solstice Strawberry-Mint Sun Tea

Ingredients:⠀

  • 6-8 C Water⠀
  • 4 tsp Ceylon OP⠀
  • 2-4 Mint Springs⠀
  • 30 Strawberries, frozen⠀
  • Ice cubes⠀
  • Simple Syrup or Honey to taste⠀
  • Fresh Strawberries and Mint leaves for garnish

The Magick Kitchen⠀
Get the Recipe here:  http://www.themagickkitchen.com/summer-solstice-strawberry-mint-sun-tea/

Rose Petal Almond Ice Pops

Yield: 4

Ingredients

  • Petals from 3 organic roses
  • 1 cup rose water
  • 1/2 cup water
  • 1/2 cup sugar
  • 1/2 cup evaporated milk
  • 1/4 cup heavy cream
  • 1/3 cup chopped almonds
  • 4 ice pop wooden sticks
  • 4 9oz disposable paper cups
  • 4 4-inch aluminum foil sheets

Instructions

  1. Rinse rose petals in a bowl full of water. Drain and chop in small pieces.
  2. In a medium saucepan, over low to medium heat, place rose water, 1/2 cup water and sugar. Stir until sugar dissolves. Add rose petals.
  3. Heat for approximately 3 minutes, do not boil. Add milks and chopped almonds. Bring to a boil and immediately remove from heat.
  4. Pour half cup of rose/milk mixture in each disposable cup and cover with aluminum foil sheet.
  5. Carefully insert a wooden ice pop stick in the middle of each aluminum foil cover.
  6. Refrigerate for 4 hours or until completely frozen.
  7. To unmold the ice pops, run them under lukewarm water for 10 seconds then slide them from the molds.

SUMMER SOLSTICE SPARKLING CHAMOMILE SANGRIA


Summer Solstice Links

Summer Solstice in yogic tradition
Healing Herbs: Learn to Make Infused Oils and Balms
What is the summer solstice? Here’s what you need to know.
Summer Solstice at Stonehenge – English Heritage
Summer Solstice at Stonehenge Live

spaghetti squash crust pizza


FOR SPAGHETTI SQUASH CRUST:

  • Parchment paper
  • Nonstick cooking spray
  • 4 cups cooked spaghetti squash (or frozen,
  • thawed) (approx. 1 small)
  • 1 large egg, lightly beaten
  • ¼ cup grated Parmesan cheese
  • ½ tsp. dried oregano


FOR PIZZA:

  • ¼ cup all-natural marinara sauce (I used Fixate Marinara Sauce)
  • ½ cup shredded part-skim mozzarella
  • cheese
  • 2 servings Perfect Juicy Chicken (I used grilled chicken that I grilled this morning)
  • ¼ medium red onion, thinly sliced
  • 5 fresh basil leaves
  • 2 cups fresh arugula (I used Spinach)

Directions:

  • Preheat oven to 400° F.
  • Line large baking sheet with parchment paper; lightly coat with spray. Set aside.
  • Using a clean kitchen towel or paper towels, squeeze as much water as possible from spaghetti squash; place in medium mixing bowl.
  • Add egg, Parmesan cheese, and oregano; mix well.
  • Place squash mixture in center of prepared baking sheet; use damp hands to press into a thin circular shape, about ¼-inch thick and 10 inches across.
  • Bake for 20 minutes, or until top is dry and edges begin to brown. Remove from oven.
  • To make pizza, spread marinara sauce in an even layer on baked crust; top evenly with mozzarella cheese, chicken, and onion.
  • Bake for 8 to 10 minutes, or until onion softens slightly and cheese melts.
  • Top with basil; cut in half. Divide evenly between two plates; serve each with 1 cup arugula as a side salad or additional pizza topping.

Tips:

  1. Make sure spaghetti squash is very dry before mixing with other ingredients. It should reduce from 4 cups to approximately 2 cups after squeezing.
  2. Add any of your favorite veggies most toppings. If you like your veggies more cooked, sauté them for 2 to 3 minutes before topping the pizza.
  3. To make this an individual serving, reduce the cheese topping to ¼ cup, and use 1 serving of chicken.
  4. To make for a family, double the ingredients for the crust and press it out to fill a whole baking sheet.
  5. To freeze: After baking, instead of adding toppings, let crust cool completely; place baking sheet in freezer. When frozen, transfer crust to a resealable bag. When ready to eat, add toppings directly to frozen crust; bake for 15 minutes.
  6. To cook spaghetti squash quickly, place whole squash in microwave; cook, on high, for 3 minutes. Cut in half lengthwise; scoop out and discard and seeds. Return squash to microwave; cook, on high, for 6 to 8 minutes, or until you can easily remove spaghetti strands with a fork.

transformation

Katie G. lost 115 pounds in just 10 months! Katie and her husband were ready to start a family, but without a change, it could have put her at high risk during pregnancy — that’s when Katie knew it was time to make a change in her lifestyle and that’s just what she did! She said, “This program (Beachbody) has helped me to lose 115 pounds, and I could not be happier. I love what I see when I look in the mirror and no longer hate shopping for clothes! I am so proud to say that I am no longer at risk for diabetes, and my doctor states that I am overall very healthy and cleared to begin trying to conceive a child, which was my original motivating factor. I am excited to continue this lifestyle and maintain it through pregnancy and beyond. I would like to be a healthy role model for my future children so that they do not have to face the same struggles that I did.” Amazing job, Katie! 💙

ICYMI: Catch Beachbody on Access Hollywood’s new segment, “Transformation Tuesday”, where you can see some of Beachbody’s latest and greatest transformations every Tuesday night! Check your local listings for more information.

Are you ready for your own success story? Start with emailing me today at  thezenwellnessstudio@yahoo.com  or by filling out the little form below to get started.  

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