some of my favorite cookbooks

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One Part Plant  

Naturally Nourished 

Wanderlust Find Your True Fork: Journeys in Healthy, Delicious, and Ethical Eating

The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food (A New Harbinger Self-Help Workbook)

Fixate

Thug Kitchen 

The Pescetarian Plan: The Vegetarian + Seafood Way to Lose Weight and Love Your Food

Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year

Minimalist Baker’s Everyday Cooking: 101 Entirely Plant-based, Mostly Gluten-Free, Easy and Delicious Recipes

Nourish Bowls: Simple and Nutritious Balanced Meals in a Bowl

The Healthy Ketogenic Vegetarian Cookbook: 100 Easy & Delicious Ketogenic Vegetarian Diet Recipes For Weight Loss and Radiant Health

Plant-Strong: Discover the World’s Healthiest Diet–with 150 Engine 2 Recipes

 

 

*Notes:

While I myself am not doing a vegan nutrition plan, something vegans and even vegetarians who are finicky need to remember: By eliminating food groups from your diet, you are potentially at risk of missing out on certain micronutrients. By avoiding animal and animal products, a vegan diet is at risk of being low in calcium, vitamin D, iron, vitamin B12, zinc and omega-3 fatty acids. Therefore, if you follow a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources – and may even need to take additional supplements.

When selecting dairy-free alternatives, make sure you are choosing the fortified options. Humus is a good nutrition choice; tahini (sesame seed paste)  is a good source of calcium, zinc and iron, which are all micronutrients hard to get a hold of on a vegan diet.

Vegan Shakeology is a great supplement for those on a vegan or vegetarian nutrition plan:

  • It is fairly low calorie (160 per serving), but packs in so many nutrients including: 15 grams of protein from raw sprouted brown rice, 9 essential amino acids, prebiotics, probiotics, digestive enzymes, and loads of “superfood” ingredients for antioxidants.
  • It suits a variety of special dietary needs. It’s gluten-free and made without top allergens (soy-free, dairy-free, egg-free, nut-free).
  • It’s low in sugar. Most of the sugars come from nature within the fruits, since the only added sweetener is essentially stevia. It’s almost dessert-like and when blended!

While within my own lifestyle I am focusing on a a more pescatarian/vegetarian/ovo-vegetarian centered nutrition plan, I am also trying to keep my nutrition clean and whole food oriented and items like these below that are consumed by many vegetarians and vegans I just keep out of my diet.

Soy, in large or often amounts: “because the soybean contains large quantities of natural toxins or “antinutrients.” First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion.”

Nutritional Yeast: Simply because I don’t think it makes ANYTHING really taste like cheese. I would rather just eliminate the cheese and stop trying to emulate it with something that tatses nothing like the cheese I so love and is so bad for me and my health. It just toys with my senses.

 

yesterday was…Round 1 Day 12/21

 

Chocolate Covered Pineapple

Yesterday

08/04/2017
Round 01/ – Day 12/21
Strength +

Stamina, that was my focus for the day. Athletically, stamina is really what your focus is on once you know how to preform an exercise, movement or sport with proper form. Getting one movement, one rotation, one step right, then repeating it as many times as you can over again with proper form and accuracy and from there you build. 

💪🏽Fitness is only a part of the equation of good health.

Your health starts on the inside. You must nourish your body with the proper nutrition 🍎🥑🥕🍠🥗 if you want to make healthy, permanent lifelong change. You can’t expect just a quick fix to actually fix your health issues. You gotta put in the work and make a lifestyle change. Fitness + nutrition + mindset = Success

Using PCS with good whole foods has been the key to me getting healthier inside and out. I grew up in a meat, potatoes household. ⚠️Where heavy carbs, red meat, pastries and processed sugars were in abundance⚠️. This has been a hard cycle to break. Emotional eating started for me very young. I grew up in a troubled, abusive home. My bedroom was my refuge and food was at times my only friend. These habits stay with you as you grow up, becoming an addiction. 

My eating habits are vastly improved since I started using the PCS, I’ve been relearning how to eat for living a healthy life. The last few years I’ve played around with veganism and 🥕 vegetarian 🍆 nutrition plans. I’ve even researched 🍊Fruitarian🍉 nutrition. For me, I was never healthy living off a vegan plan even though it completely felt 🐷🐬🦈ethically correct with my conscience. I simply don’t believe it’s healthy to consume so much processed commercially made food substitutions. And a vegetarian diet is much more conducive for my nutritional needs, but having an omnivore husband always leaves me cooking multiple meals. Fruitarian is fun and super delicious I will admit, but it was lacking for me nutritionally. I finally had to stop yo-yoing around with it and do what is nutritionally best for me, my cooking skills at the present time and for what my body needs to be strong, lean and balanced.

Now time for some honesty here. I’ve struggled with ethical eating for a very very very long time. It’s caused me to eat and feel enormous guilt, and eat and not be healthy. It HAD to stop. Plus my husband and I had to settle on a nutrition plan we could BOTH be not only comfortable with, but could tweak to being more and more ethically kind over time. 

 ☯️ I feel I’m finally finding some balance now. With utilizing the PCS and being primarily vegetarian + some sea food; mainly cod, some times shrimp, and (no dolphin, shark, whale, etc…) , + eggs and occasionally chicken + Shakeology, I am finding my nutritional needs more balanced, it’s something my husband can get on board with, and while still dealing with my conscience (about the fish and shrimp and occasional chicken ),  I am feeling this is the best choice for us right now. We will,  over time use less and less fish and shrimp as I learn more about cooking vegetarian meals.

Shakeology is HUGE for me nutritionally since I KNOW I don’t eat enough of the nutrients I should every day + it curbs all those afternoon cravings I get + it IS my daily vitamin + ummmm…it’s a decadent (yet super healthy) milkshake!

There’s no one size fits all as far as nutrition is concerned. Everyone has dietary preferences and even ethical preferences that they struggle with. But not all diets are created equal either. 🛑⚠️Diets high in red meats, processed foods, and refined sugars are notoriously bad for your health ⚠️🛑. 

And in summary…

🌷And that’s the beauty of the PCS and all of the nutrition plans that come with the at home workout programs I do. You can accommodate your style of nutrition while learning the healthiest of choices for a nutrition plan for life 🍃.

 

Shift Shop – Round 1 Day 05/21

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07/28/17
Round 1 – Day 05/21
Shift Shop – Speed:25 + extra weight training & yoga stretch

Sorry I’m late with a recap and it’s gonna be short sweet and to the point😘 because I’m playing all kinds of catch today! 

It was a busy busy day yesterday! Started off early at the asymca for some weight work and yoga stretches with some friends (Rachel & Erin). Then we headed to Red Wing Park to hide the rocks we painted earlier in the week. This was for the #KindnessRocksProject;  similar to random acts of kindness;  only with rocks, paint and motivational sayings or words of encouragement.  Unfortunately I forgot mine at home so Erin had painted a few and her little girl chose the Love Life ❤️ rock they painted for me to hide. All the kids had fun, and the adults too 😊 🙃 Plus when we arrived back full circle to the picnic shelter where we started, we spotted a couple families finding our hidden gems and the kids were all jumping up and down so excited to see their labor of love come to fruition before their eyes 😍 

Then it was back home for Shift Shop Speed:25!!! I love love love the speed work in shift shop! I get to work on my agility which is super important for me! I was in such a hurry though to get going I completely forgot to take any pictures or video 😕 But, I didn’t have time for do-overs of any kind, I had to get ready for dinner out with our besties. 

Keith and met up at Abuelo’s for a birthday dinner for Wendy. Her hubby, their son, our friends Rachel and Shaun and their two girls all had a nice low key dinner to celebrate her special day.  So seriously the entire day just flew by!

Also I will be changing up my nutrition this weekend and for the rest of Shift Shop! I needed to tweak a few things and go through food some foods we still had lingering in the house. Plus I wanted to get back to simplifying meals. This makes it easier when your busy, plus your shopping list is smaller and you tend to have less waste.  And I’m really working towards 95% vegetarianism. I tried being vegan for a while and I couldn’t get enough clean nutrition in me. I will incorporate eggs and sustainable seafood into my diet. My hubby has now committed to working towards adopting my evo-pescatarian clean eating nutrition plan. 

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How The Shift Shop Nutrition Plan Works

 

The Simple Shift Plan is straightforward and simple to figure out: You take a quick little quiz to find your calorie level, then find the corresponding plan that tells you how much to eat from a series of color-coded food lists.

While the nutrition plan for Shift Shop isn’t technically a Portion Fix program, it does work with the Beachbody Portion Control Container System   If you don’t use this system, I strongly recommend doing so. The Portion Fix program COMPLETELY changed my level of success with weight loss! The Shift Shop nutrition plan isn’t a low carb plan, it’s a lower carb/best carb plan. It’s a nutrition plan that will really help those who have a bad carb addiction, or those who gain weight from carbs easily. 

At the start of the program, carbohydrates make up 40 percent of your daily diet, dipping down to 30 percent by Week Three. It’s not far off from Paleo eating, thanks to the progressive elimination of grains and legumes. The exception to is the inclusion of diary, but thanks to the extensive list of choices in the protein food list, those foods can easily be left out. It’s also not a keto diet, where carbs dip down to 10 percent of your diet.

WEEK 1: The first week features a pretty standard balance of macronutrients with a moderate amount of starches and legumes (beans and peas).

WEEK 2: The second week cuts back the starches and increases the protein.

WEEK 3: Now it’s time to get serious.You’re eating starch- and legume-free so that all your carbs come from vegetables and fruit. 

But all nutrition plans can be tweaked for Shift Shop. Including Vegetarian and Vegan plans, which is where I will be back to focusing on 95% of the time. This is the nutrition plan tweaking for Shift Shop I feel most comfortable with. The results shouldn’t be too much different, BUT as I said the Shift Shop nutrition plan slowly changes your carb intake over time. So if you do it Vegan/Vegetarian your choices will be a bit more limited, but still totally do-able!

 

 

 

Rainbow Lentil Bowls

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Rainbow Lentil Bowls

Ingredients

  • 4 cups mixed salad greens
  • 1 cup pico de gallo (or fresh tomato salsa)
  • ½ cup shredded cheddar cheese (optional)
  • 1 cup chopped red cabbage
  • 2 cups cooked brown lentils (or green lentils)
  • 1 cup chopped orange bell pepper
  • 1 cup chopped green bell pepper
  • 1 cup halved cherry tomatoes (or grape tomatoes)

Instructions

  1. Evenly divide salad greens and red cabbage between four serving bowls.
  2. Evenly layer half of pico de gallo, cheese, cabbage, lentils, orange bell pepper, green bell pepper, tomatoes, and remaining half of pico de gallo on top of salad greens in “stripes.”

 

Photos by Amanda Meixner and Dani Paris

Grilled Vegetable Pasta Salad

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Grilled Vegetable Pasta Salad

I tweaked this recipe to make it more keto and vegan friendly. Great summer dish!

GRILLED VEGETABLES

  • 1 zucchini
  • 1 yellow squash
  • 1 red bell pepper
  • 1/2 red onion
  • 1 pint grape tomatoes
  • 2 Tbsp olive oil
  • Pinch Sea Salt and Pepper

BALSAMIC VINAIGRETTE

  • 1/3 cup olive oil
  • 3 Tbsp balsamic vinegar
  • 1/2 Tbsp Dijon mustard
  • 1 clove garlic, minced
  • 1/2 tsp dried basil
  • 1/2 tsp sea salt
  • Freshly cracked pepper

SALAD

  • 1 lb chickpea pasta
  • 1/4 bunch Italian parsley

 

  1. Wash the zucchini, yellow squash, and red bell pepper. Remove the stems, then cut them into large slices or pieces (remove the seeds from the bell pepper. Slice the red onion into thick slices.
  2. Place the zucchini, yellow squash, red bell pepper, red onion, and grape tomatoes on a large baking sheet and drizzle olive oil over top. Gently toss the vegetables until they are well coated in oil. Sprinkle a pinch of salt and pepper over top. (Grape tomatoes are generally too small to place directly on a grill, so if using a grill just add the tomatoes to the salad fresh.)
  3. Grill the vegetables over an open flame until they are charred and tender. OR, adjust your oven’s top rack to be about 6 inches below the broiler unit and turn the broiler on to high. Place the baking sheet under the broiler and watch it closely until the vegetable become charred and tender (about 10-15 minutes, depending on your oven and distance from the broiler).
  4. Allow the vegetables to cool slightly after grilling or broiling. Bring a large pot of salted water to a boil to cook the pasta. Once boiling, add the pasta and boil for 7-10 minutes, or just until the pasta is tender. Drain the pasta in a colander and allow it to cool slightly (until it’s no longer steaming).
  5. While the pasta is cooking and the vegetables are cooling, prepare the creamy balsamic vinaigrette. To a jar or bowl add the olive oil, balsamic vinegar, Dijon, garlic, basil, salt, and pepper. Whisk the ingredients together or close the jar and shake until combined.**
  6. Once the vegetables are cool enough to handle, chop them into smaller, 1-inch pieces. Roughly chop the parsley leaves.
  7. In a large bowl, combine the pasta, chopped vegetables, and parsley. Pour the vinaigrette over top, starting with half and adding more to your liking. Gently stir the pasta and vegetables until everything is coated in dressing. Serve immediately or refrigerate until ready to eat.

 

Adapted Recipe From: Budget Bytes

Summertime Grilled Veggie Marinades

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Summer 🌞
Beaches, picnics, vacations, swimming, baseball, sunshiny days, warm balmy nights and, grilling out doors!
Hubby and I are planning one of our firsts. Our first grill! As apartment dwellers we’ve seen a lot of restrictions on grills and just no grills allowed at most places. But where we are now we can have a grill, finally!
Veggies straight off an outdoor
grill is my favorite way to eat them other than raw. Can’t wait to use these on the grill outside instead of toaster oven, inside!!
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  • Eggplant with coconut oil, balsamic vinegar, rosemary, and garlic
  • Zucchini with grapeseed oil, lemon juice, and basil
  • Summer squash with avocado oil, lime juice, and mint
  • Green beans with equal parts sesame oil and grapeseed oil, Chinese black vinegar, ginger, and orange zest
  • Corn on the cob with avocado oil, lime juice, and chile pepper
  • Sweet bell peppers/zucchini with avocado oil, balsamic vinegar, minced onion, fresh basil, minced garlic, sea salt, pepper
  • Eggplant/pattypan squash with avocado oil, lemon juice, red wine vinegar, garlic clove/grated, sea salt, red chili flakes, fresh mint minced, fresh oregano minced
  • Sweet bell
  • ll peppers with grapeseed oil, vinegar, Italian seasoning, sea salt, pepper
  • Summer squash/carrots/asparagus with pomegranate balsamic vinegar, honey, sea salt, pepper, coconut oil, chopped fresh sage, chopped parsley

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Oatmeal Chia Breakfast Protein Puddings

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Oatmeal Chia Breakfast Protein Pudding (Cinnamon)
1/4 C. oats (not steel-cut)
1 Tbsp. chia seeds
1 scoop Arbonne Vanilla Protein Powder (or your favorite protein of choice)
2/3 C. Almond or Coconut milk
1 tsp. cinnamon


Pour ingredients into an 8-ounce jar and seal the lid. Shake vigorously, until ingredients are well-combined. Store in refrigerator overnight to chill

 

 

 

 

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Oatmeal Chia Breakfast Protein Pudding (Chocolate Peanut Butter)
1/4 C. oats (not steel-cut)
1 Tbsp. chia seeds
1 scoop Arbonne Chocolate Protein Powder
2/3 C. almond, cashew or coconut milk
2 tsp. powdered peanut butter


Pour ingredients into an 8-ounce jar and seal the lid. Shake vigorously, until ingredients are well-combined. Store in refrigerator overnight to chill