limited edition peppermint mocha shakeology

Now you can enjoy the delicious flavors of velvety rich, creamy cocoa, robust coffee, and refreshing peppermint in a nutrient-dense shake.
Peppermint Mocha Plant-Based Vegan Shakeology is our second limited-edition seasonal flavor and will be available in the U.S. and Canada in 14 single-serve packets while supplies last.
Unlike those coffeehouse peppermint mocha calorie bombs, Peppermint Mocha Shakeology is delicious and delivers premium protein, fiber, antioxidants, vitamins and minerals — as well as phytonutrients, adaptogens, pre- and probiotics, and digestive enzymes.

Peppermint Mocha Shakeology is coming back by popular demand to the U.S. and Canada on Monday November 2nd. Would anyone like to be on the pre-order list??? I send you the cart for easy checkout process!! Just fill out this form and I’ll be in touch!

bananas foster shakeology

Bananas Foster Shakeology

INGREDIENTS:
1 cup water
1 cup ice
1 scoop Vanilla Shakeology (or Vanilla Plant-Based Vegan Shakeology)
½ large banana, cut into chunks
¼ cup + 2 Tbsp. reduced-fat (2%) plain Greek yogurt
1 tsp. pure caramel extract

INSTRUCTIONS:
Place water, ice, Shakeology, banana, yogurt, and extract in blender; cover. Blend until smooth. Serve immediately.

shakeology® tips and tricks


Use only 1/2 scoop for the first week or so.  – If you get the packets, use 1/2 of the packet per shake.  Since Shakeology is so rich in nutrients, sometimes the introduction of them into your system (especially if your diet isn’t clean) can be startling. It’s best to ease into it a 1/2 scoop at a time.

If you’re lactose intolerant, you may want to order the Vegan formulas.  The regular formulas have a milk protein in them that’s amazing, but…not if you’re lactose intolerant.  If you’ve already ordered the regular kind and are sitting there going, “Shoot!”, don’t worry.  You can call customer service and you’ll be able to return your bag for an exchange.  Sometimes people don’t know this and if they’re lactose sensitive, when they drink it they get a belly ache.  The Vegan formula should help.

Cut back slow. – if you are use to really sweet foods then remember to make your shake so you enjoy it and slowly reduce the sweeteners ( fruit, stevia, flavored milk etc.)

Like it creamy? – if you like it creamy use a milk source ( oat milk is amazing!) or add greek yogurt.

Prep Your Shakes. – Throw some pre-measured fruit and greens into a bag and place in the freezer. This is a great way to make sure you don’t waste the beautiful produce you bought if it starts to go bad. 

Get Your Green On. – Add a handful of kale or spinach—you won’t even know it’s in there but it will help you get even more greens into your diet!

Easy Access. – Leave it out on your counter. When things get lost in the pantry or you have to get up on a chair to reach it, you’re setting yourself up for extra work. Out of sight, out of mind is for real.


Clean Blender. – Let’s face it, nobody enjoys cleaning the blender. But, did you know placing a little bit of soap and water into the blender, blending up, and rinsing is a quick-and-easy solution to a dirty blender?

 
Be Ratio Ready. – Remember the ratio of liquid to add-ins—and look for that perfect fit for you.

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!

meal prep 101

Meal prep can be a crucial part of achieving your health, weight-loss and fitness goals. Now, you might think that healthy meal prep is for those who have plenty of time and money to spend, but experts beg to differ!!  Plan well and you could save time and money, not to mention your health. Are you ready to get planning and save yourself some dough while eating healthier and getting in shape? Here’s how!  

Make a Plan

A great first step in in meal planning and time saving is to have a pretty solid idea of your food needs throughout the week before you do anything else. Take a moment to think about the week ahead: Think about where you’ll be at mealtimes; home, work, out with friends, traveling and whether you’ll have the means to reheat food if you’ll need something that’s ready to go and the kinds of containers you’ll need to store that food. Most importantly, think about the clean meals and snacks that you want to eat. You need to not only eat healthy nutritious ingredients but they need to be foods you enjoy, even if that limits variety.

  1. See what you already have. Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.
  2. Use a worksheet or notepad to plan your meals. I have added some planner pages below that can help you out!
  3. Create a list of a few recipes to try. Find new ideas for healthy and low-cost meals (a dozen fantastic ideas for appealing, healthy meals that cost between 45 cents and $2.72 per serving) based on what you have on hand, foods your family enjoys, and foods that are good buys.
  4. Think about your schedule. Choose meals you can easily prepare when you don’t have a lot of time. Save recipes that take longer for days off. You also can prepare meals in advance to heat and serve on your busiest days. Do some meal prep, especially for lunches. This will reduce the chance of you skipping making a healthy lunch to take and instead opt for fast food options. 
  5. Plan to use leftovers. Use a couple larger recipes that have enough servings for multiple meals. This can reduce the number of ingredients you need to buy, and save you time preparing another meal. I use these for lunches!
Quinoa, kale, pomegranate seeds & feta

Make a Clean-Eating Grocery List

Once you’ve thought about the clean, healthy, nutritious meals found a few new recipes you’d like to try and have a meal plan ready to go, work backward to come up with a grocery list.   Beans or lentils are are a good (and less expensive!) alternative protein source instead of meats that tend to be higher priced and not always as good for you. “Consider serving budget-friendly meatless meals once or twice a week. Meatless meals are built around beans, lentils, vegetables and whole grains. These plant-based proteins tend to be less expensive and offer more health benefits than meat.” (The Mayo Clinic). Once you’ve made your list, think about where each of the items can be bought at the best price and get your groceries on a day when you’re not rushed. We have a store called Aldi’s that keeps prices low by stocking generic brands and forgoing fancy packaging. Buying in bulk is another way to save money.

Here are examples of healthy foods that should make up the core of your clean-eating grocery list!

Veggie Spring Rolls!

Stick With the List

Ever gone to the store to buy groceries and come home to find that you bought a lot of things you hadn’t planned on and maybe even forgot some things you meant to buy? Did you know that grocery stores, and stores in general pay a lot of money to merchandisers to make sure that customers stray from their lists and make impulse purchases? There job is to make displays stand out and pop so you will snag the item. I know it’s bad for my budget, so likely yours too. And because impulse buys are generally not the healthiest items, bad for health goals too. Do you ever go shopping with a hungry belly? Well stop! A 2013 study showed that when people go shopping when they’re hungry or they’ve gone a long time without eating, they tend to buy foods with a higher caloric density.

Shop Bulk Foods

What do beans, grains like quinoa and barley, nuts, seeds, rice, and legumes have in common? Most supermarkets offer these items in bulk bins. Not only does shopping in bulk save you money because you’re not paying for the fancy labels, you can also take as much or indeed as little as you need meaning that you can experiment with new things and new meals without getting stuck with something that’s not up your alley and not over spend or have waste that you’ll be tempted to eat. Like opening a box of pasta for 2 and devouring the whole thing in one sitting together. At least make that pasta cover 2 meals for 2! Beans and lentils are rich in both protein and fiber and are particularly cheap when bought dry and from the bulk bins. Soaking beans might sound like a hassle but if you’re already planning your meals for the week, it’s just one extra step really. To save even more time, you might consider investing in a pressure cooker or Instant Pot. One upfront cost might be to get some airtight jars to store them in. Put them on a shelf (avoid placing them in direct sunlight), and they have the added bonus of making your kitchen look pretty homey too.

Brown rice, cucumber, tomato, green peas, red cabbage, chickpea, fresh lettuce salad and cashew nuts.

Shop Seasonally and Locally!

The farmers market can be a big win for your health and budget. You can find fresher, locally grown food that may actually be cheaper than what’s at your grocery store. Plus you’d be supporting small business along with eating healthier! So if you come across fresh produce at your local farmers’ market, then, by all means, add them to your week’s meals!

Veggie Ratatouille

Go Big or Go No Frills

Consider investing in an annual membership to a wholesale market like Costco, especially if you’ve got a family. Or shop at a no frills, plain packaged kind of store like Aldi’s, they keep prices low in part by forgoing all the fancy frilly packaging, store design, and display cases. But, get your quantities right on your store list. The savings you make by bulk buying will disappear if you don’t eat what you buy before it goes bad. Plan ahead and figure out what can be stored in the fridge, what has good shelf life, and what you can freeze for later. If you’re freezing food, write the date on the package or container so you don’t have to guess whether you should keep it or toss it when you defrost.

Ready Set, Cook

You had a bulk mindset when you bought this stuff, and to really unlock your savings, you should adopt a bulk mindset when cooking. Set aside a few hours on a Sunday (or whatever day is most convenient) putting together three or four dishes that can be frozen in batches to give you the benefits of variety and economy. My husband and I meal prep 4 lunches for 2 and 3 dinners for 2 every week. And while you’re putting food into containers, make sure portion sizes are in step with your weight-loss goals. Or take the guesswork out of the equation and use Ultimate Portion Fix containers to assemble your meals, then freeze. (Don’t freeze the containers themselves!) If you are not measuring your portion sizes you could not only be consuming too much food and costing more money. By keeping foods at the correct portion size you will be trimming your waistline and also trimming costs.

Make it Public

Use your blog or Twitter/Facebook or a public forum or just email to let people know how your meal plan is going. Or get a partner and report to each other. Making it public or having a partner gives you accountability and motivation, and works like a charm. Don’t skip this step.

The Bottom Line

It may seem daunting at first to plan an entire week of healthy meals, shop, then cook it all. But if you stick with it and start meal prepping on a regular basis, you’ll figure out what works/what doesn’t work, and you’ll save yourself time and money. I know Keith and I found we actually have more time during the week to live life instead of being stuck in the kitchen. And Sunday meal prep has become an us thing we do. And because we are doing it together, it takes less time and we are both then taking charge of our nutrition and health. So get your whole family in on a fun day of meal prep and cooking. It will bring you closer, help you be accountable and if you have kids, teach them healthy nutrition.

 You can find a sample meal plan below along with some free planner pages !

If you’re looking for accountability or help with meal planning or nutrition I’ve got you covered as well!

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!

unstress

would you replace stress and anxiety with relaxation, calm, and renewed focus

Unstress
______
21 Days of Meditation for Relaxation, Calm, and Less Anxiety!

Teamed up with the premier meditation app, Unplug, BOD is bring you a 21-day guided program that makes meditation quick and easy, even if you’ve never meditated before. In about 10 minutes a day, Unstress can help melt away stress and anxiety, lift your mood, and calm your mind. It allows you to set the tone for a great day and may help turn negative emotions into feelings of positivity and gratitude.

We’ve got the Themed Meditations from Unplug – from a mediation for Back to Sleep to Melting Stress Away to Restorative Mediation… you’ll be able to try it out and find something that really works for you! There is also the I am MEDITATED series from Elise Joan. These short meditations are designed around the affirmations from the Barre Blend program and could easily be incorporated into your morning routine (who doesn’t have 4 minutes!). And, finally, we’ve got mediations from the Beachbody Yoga Studio, including a specific Stress Relief Meditation.

21 unique meditations led by a variety of top meditation instructors from the Unplug App.

A “getting started video to help you understand the program.

A 21-day daily meditation calendar to follow!


Best of all, there’s no additional cost. What are your experiences? I’d love for you to try one from the Relaxation + Meditation and they are ready to stream in your Beachbody On Demand library now! If you select the 3-Month option you can try BOD for 14 Days FREE (and can cancel anytime)!! Try it today and let me know how it goes!

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!

2b mindset

WHAT IS 2B MINDSET?

This program was created by Registered Dietitian and Nutritionist, Ilana Muhlstein, as a practical and simple weight loss solution after her own years of yo-yo dieting. 2B Mindset is NOT a diet – it’s about understanding how to lose weight, without feeling deprived, counting calories or cutting out entire food groups. You’ve heard the phrase “abs are made in the kitchen,” right? That’s why 2B Mindset focuses on food, Vegetables in particular, as a means of weight loss while still keeping it enjoyable!

Instead of adopting the mindset of “I can’t have that food for 3 weeks because I’m on a diet,” you’ll be focusing on what you CAN have and saying YES to the foods you want!

HOW DOES THE PROGRAM WORK?

This is simply a more positive and sensible approach to a healthy water first, veggies most. lifestyle that allows you to shift your mindset and adopt a more positive perspective on how you view food and food preparation, overcome emotional eating, and make life-long changes with results that LAST!

WHO IS THIS PROGRAM FOR?

  • Those who are unable to workout due to illness, immobility or simply do not have the time. This program follows a “food first approach” – meaning that you’ll focus on the food first, shed some weight, then feel empowered to exercise. I know from personal experience that it’s HARD to exercise when you have 50, 60 70+ lbs of extra weight on you and feel disconnected from your body and unable to even begin to know where to start with exercise. And some of you are simply unable to exercise but for optimal health need to drop some pounds and learn an approach to food that’s easy and sustainable. With the 2B Mindset approach, you are NOT required to exercise. Exercise is considered “extra credit,” so you can do it, but it’s not a requirement.
  • Even though as a Vegetarian (or Vegan) I have been successful doing the Ultimate Portion Fix, when it comes to a more user friendly approach, 2B Mindset wins for me in the category. Since Veggies most is one of the key elements of the programs, it’s easy to utilize Vegetarian and yes, Vegan recipes and I can supply you with them!
  • If you want a healthy relationship with food. Are you an emotional eater? Have you struggled with eating disorders and need something that’s healthy and sustainable? As always if you are under a doctors care, or feel you need help with an eating disorder, please consult with a physician. I can give you all the materials you would need to present to your doctor!
  • If you struggle with sugar cravings.
  • If you’re working out and still not losing weight.
  • If you don’t like rigid nutrition plans.

“What I wanted was a way to eat a lot of food, be satisfied, and still lose weight. Nothing existed, so I figured it out myself. I studied and became a Registered Dietitian Nutritionist, all the while refining my approach.” ~ Ilana Muhlstein

WHAT’S INCLUDED?

You’ll get recipe ideas and meal prep help, plus tips for conquering emotional eating and more.  Ilana has been working on this program with Beachbody for the past 2 years along with many years of researching and testing on her own to develop this program! Ilana Muhlstein has built a reputation as a renowned public speaker, active media personality and influencer. She proudly sits on the prestigious Executive Leadership Team for the American Heart Association, and holds lectures for the Bruin Health Improvement Program at UCLA. Ilana acts as a nutrition consultant for several prominent companies, including Beachbody, Whole Foods Market, Curves Gyms, PIMCO, Zevia, BFree, and The Wonderful Company. And after a lifetime of weight struggles and summers at “fat camp” herself, she dropped everything traditional weight loss programs teach and lost 100 lbs with her own mindful eating concepts! 

SUPERFOODS, SUPER LIFE?

An integral component of the 2B Mindset program is Shakeology, which is unlike any other shake because it’s made from over 70 whole superfoods from around the world. It will replace your vitamin and probiotic, fill you up, give you natural energy (without caffeine), and tastes delish! Plus it helps your hair, skin, and nails! And it has nothing artificial! It’s literally what gets me out of bed in the morning and keeps me going. It’s my morning meal MON – SUN. What sets it apart is that there are NO GMOs, soy, artificial colors, sweeteners, flavors, or preservatives! It’s seriously delicious and improves your energy, digestion, cravings, hair, nails, and skin. The ingredients are sourced from all over the world and the Shakeology creators regularly visit the farmers to test the soil and ensure the best farming practices are being followed. READ MORE ABOUT SHAKEOLOGY HERE.

CAN YOU SAY RESULTS?

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!

egg white pizza

This Egg White Pizza Omelet recipe is the grown-up (and healthier) version of eating pizza for breakfast! From prep to plate, this omelet only takes a total of 22 minutes to make, so get cooking! Get the recipe below:

Ingredients:
• 4 large egg whites (½ cup)
• ¼ cup all-natural marinara sauce
• 2 Tbsp. shredded part-skim mozzarella cheese
• ¼ cup cooked chopped kale (optional)
• ¼ cup cooked sliced mushroom (optional)
• Nonstick cooking spray

Directions:
1. Heat small skillet, lightly coated with spray over medium-high heat.
2. Add egg whites. Do not stir. As eggs set, lift edge, letting uncooked portions flow underneath—cook for 1 to 2 minutes, or until set.
3. Spread marinara sauce evenly over top of omelet. Top with cheese, kale (if desired), and mushrooms (if desired); cook, covered, for 1 to 2 minutes, or until cheese melts.
4. Cut into four slices. 

slow cooker vegetable stew⁣

Slow Cooker Vegetable Stew⁣

Vegan

Prep Time 15 mins⁣

Cook Time 4 hrs 17 mins⁣

Total Time 4 hrs 32 mins⁣

Servings 6 servings, approx. 2 cups each⁣

Calories 274 kcal⁣




INGREDIENTS

1 tsp. olive oil⁣
1 medium onion, chopped⁣
1 medium green bell pepper, chopped⁣
1 medium red bell pepper, chopped⁣
2 cloves garlic, coarsely chopped⁣
2 cups low-sodium organic vegetable broth⁣
1 (14.5-oz.) can diced tomatoes, no added salt⁣
2 15-oz. cans chickpeas (garbanzo beans), drained, rinsed⁣
1 Tbsp. curry powder⁣
1 Tbsp. pure maple syrup⁣
1 Tbsp. fresh ginger, finely chopped⁣
½ tsp. sea salt (or Himalayan salt)⁣
½ tsp. ground black pepper⁣
1 dash ground cayenne pepper (optional)⁣
1 medium head cauliflower, cut into florets⁣
1 (10-oz.) bag raw baby spinach⁣
1 cup lite coconut milk⁣

INSTRUCTIONS

Heat oil in medium nonstick skillet over high heat.⁣ Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.⁣ Add garlic; cook, stirring frequently, for 1 minute.⁣ Place onion mixture in 3-quart slow cooker.⁣ Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours.⁣ Add cauliflower. Mix well; cover. Cook on high for 1 hour.⁣ Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.⁣

Recipe Notes
To make this recipe in an Instant Pot (programmable pressure cooker), follow these instructions:⁣
Turn 6-quart Instant Pot to high sauté setting.⁣
Heat oil to hot.⁣ Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.⁣ Add garlic; cook, stirring frequently, for 1 minute.⁣ Add broth, tomatoes, chickpeas, curry powder, maple syrup, ginger, salt, black pepper, cayenne pepper (if desired), and cauliflower. Follow manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure cook on high for 12 minutes. Follow manufacturer’s guide for natural release, and wait until cycle is complete. Carefully unlock and remove lid, taking care that there is no remaining steam. Add spinach and coconut milk; mix well. Cover and wait for spinach to wilt, approximately 5 minutes Serve immediately.

Container Equivalents

2 Green

1½ Yellow

½ Blue

½ tsp.

2B Mindset Plate It!

A great dinner option for the vegan plan. For non-vegans, add a serving of protein for lunch.

Amount Per Serving (1 serving)

Calories 274

Calories from Fat 72

sweet potato hash with eggs

Sweet Potato Hash with Eggs

This sheet pan sweet potato hash with eggs is an easy, high-protein breakfast!

Course Breakfast

Keyword gluten free, High in Fiber, High in Protein, Made Without Dairy, vegetarian

Prep Time 20 min

Cook Time 30 min

Total Time 50 min

Servings 4 servings

Calories 353 kcal

Author Beachbody

INGREDIENTS

  • Parchment paper
  • 2 medium sweet potatoes, cut into 1-inch cubes
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 medium red bell pepper, chopped
  • 1 cup black beans, drained, rinsed
  • 1 cup corn kernels
  • 1 Tbsp. + 1 tsp. olive oil
  • 1 1/2 tsp. chili powder
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground smoked paprika
  • 1/2 tsp. sea salt (or Himalayan salt), divided use
  • 1/2 tsp. ground black pepper, divided use
  • 8 large eggs
  • 2 Tbsp. finely chopped fresh cilantro

INSTRUCTIONS

  1. Preheat oven to 400º F.
  2. Line large sheet pan with parchment paper. Set aside.
  3. Combine sweet potatoes, onion, garlic, bell pepper, beans, corn, oil, chili powder, cumin, paprika, ¼ tsp. salt, and ¼ tsp. pepper in a large bowl; toss gently to blend.
  4. Place sweet potato mixture on pan. Bake for 18 to 20 minutes, stirring after 10 minutes.
  5. Create eight wells in sweet potato mixture. Gently crack an egg into each well. Season eggs with remaining ¼ tsp. salt and remaining ¼ tsp. pepper. Bake for 8 to 10 minutes, or until eggs are set.
  6. Garnish with cilantro; serve immediately.

RECIPE NOTES

The Nutrition Facts box below provides estimated nutritional information for this recipe.

P90X2 Portions
½ Fat
1½ Protein
¾ Grain/Tuber Carb
½ Vegetable

P90X3 Portions
2 Carbs
1½ Protein
½ Fat

Body Beast Portions
1 Starch
½ Legume
1 Vegetable
3 Proteins
½ Fat

Container Equivalents
1 Red
2 Yellow
1 tsp.**

2B Mindset Plate It!
**A great breakfast option. Add veggies or a side salad for lunch.

brownies

Brownies

Prep Time 15 mins
Cook Time 36 mins
Total Time 51 mins
Servings 16 servings, 1 brownie each
Calories 116 kcal

Ingredients
Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or Himalayan salt)
¼ cup gluten-free flour
⅓ cup dark chocolate chips

Instructions
Preheat oven to 350° F.
Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside. Combine cocoa powder, salt, and flour in a medium bowl; mix well. Add cocoa powder mixture to avocado mixture; mix well. Add chocolate chips; mix until blended. Pour batter into prepared pan; spread to make even. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean. Cool for an hour before removing from pan. Cut into sixteen squares.

Container Equivalents
1 Yellow
1 tsp.