What is your favorite plant-based protein source?
Some of my other favorite sources (when I was strict vegan) include: brown rice, quinoa, pumpkin seeds, buckwheat, oats, almonds, pistachios, cashews, and their corresponding nut/seed butters.
Great visual by @mealpreponfleek
Sprouting and/or soaking legumes, nuts, and grains (as well as cooking/roasting) increases micronutrient availability, decreases potentially inflammatory lectins, and improves digestion (ie: less gas and bloating).
The great thing about all these plant-based protein sources is that they contain a lot of fiber with them which helps stabilize blood sugar.
Whether you’re a vegan or you just want more options for your Meatless Mondays, it’s good to know the sources of plant-based proteins that can give you the most bang for your buck per serving. Check these out:
🔹Chickpeas / Garbanzo beans: excellent source of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds.
🔹Lentils: contain antioxidants, beneficial plant compounds, slowly-digested carbs, & tons of fiber, which is good for gut bacteria and a healthy gut. Rich in folate, manganese, iron. Lower in lectins and better digested than most legumes.
🔹Green Peas: rich in fiber, vitamin A, C, K, thiamine, folate, & manganese. Good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins
🔹Tempeh: commonly made from fermented soybeans. Contains all 9 essential amino acids (“Complete protein”). Rich in probiotics and fermentation = better digested and greater nutritional bioavailability. Higher protein content, dietary fiber, and vitamins compared to tofu, as well as a firmer texture and stronger flavor. It has less fat & is less processed than tofu. Always choose organic to avoid GMOs.
🔹Black Beans: high in fiber, vitamin A, calcium, iron, folate, & flavonoids. Pair with rice to make a complete protein.
🔹Hemp Seeds: a complete protein. Rich in fiber, magnesium, iron, calcium, zinc, & Omega-3 fats (ALA), which help reduce inflammation.
yeup, vegan black bean brownies 🌱
Been a sweet start to the week so far - husband took the day off of work so we grabbed coffee and walked the big hill near our house while our kids were in school and a friend stopped by with my bridesmaid dress and eating this kale salad for lunch before we all go pick up our kindergartener - happy Monday and #whole30day22
anxiety and depression can make you feel like you’re not worthy of love and care, from others but even from yourself ... for example, one of the trickiest parts of anxiety when you’re sick is the terrible paradox of being anxious about your sickness but being too anxious to do anything about it 🤯🤯 went to two big doctors appts today when I reeeeally didn’t want to so that’s a monday win as far as I’m concerned 💫 remember you’re worth taking really really good care of !!
Take the time to treat your body right💗 You are worth it🙌 It takes a bit more time & planning but you cannot beat the price of good health💫Ready to get started ?!🙋♀️ Check out our link in the Bio👆
I’ve got my healthy snacks all packed and ready to go! Fruits, veggies and protein! Did you know cottage cheese has over 10 grams of protein per serving?! It’s such an easy way to get protein in your day and pairs great with fresh fruits ❤️ it took me less than 5 minutes to pack lunch and snacks for today, much less time than stopping somewhere to buy it!
Today’s agenda: meal prep Monday🙋🏻♀️(although hopefully I won’t attract any ants 😂)
get in my belly 😍 // after what was basically a zero carb breakfast and two strong coffees, I needed real food. I went back to a place I found last spring and got a giant bowl of goodness. it’s a build-your-own place, so I ordered a regular bowl and picked two bases (spinach and rosemary cauliflower rice), two veggies (carrots and cucumber), two proteins (double roasted chicken), toppings (caramelized onions), and sauce (coconut carrot ginger). praise batman.
Hey everyone! I have some new, lovely faces on here so I wanted to do a quick post so you can learn a little about me😘
I’m Haley 🙃
I’m naturally ‘tiny’, I can’t help that. Skinny was never my goal—and it will continue not to be.
I just simply want to be healthy and strong.
I want to feel good, inside and out.
I want to love myself for who I am and use that love I’ve been given from my Father to love on others.
I want to be independent when I need to be and get the $h!% done that needs done instead of waiting for someone else to do it for me.
I’m just living life day by day, focusing on gratitude and working on being better than who I was yesterday. This is my journey and I share it so anyone who is struggling or needing a reminder: know that you’re worth it! healthy + success can be defined HOWEVER you want it to be. This is your journey, so be proud of how it goes! Just don’t be afraid to start 💛⚡️
Thanks for joining me on my journey! Y’all make this life so much fun, especially when we get to cheer on one another 🎊
This, my friends, is bone healing food to the max. It was a hit during my bone health cooking class today.
For anyone dealing with osteoporosis, osteopenia or any type of bone disease you need to add this to your diet. For the recipe and more info on how to nourish the bones go to my website and sign up for my newsletter. To your health and happiness!
A couple tips for eating Real Food on Budget:
1. Buy the meat that’s on sale. Recipe calls for chicken breasts, but chicken thighs are on sale? Make a small swap. Grass fed beef sale? Buy two pounds, use one, freeze another the following week. This week, I made beef burgers instead of turkey due to a sale, and they worked just fine!
2. Same goes for produce! Buy what’s on sale. Compare the price of bagged/boxed greens to the loose bunches. Maybe kale is a bit cheaper than spinach. Maybe you make roasted cauliflower as a side because it’s on sale and broccoli isn’t. Be flexible and creative when it comes to buying and getting the most veggies for your buck!
3. Only buy what you need. For awhile, I’d get pretty crazy and buy all this extra produce that spoiled before I got around to it. Now, I keep some frozen veggies in my freezer in case I underestimate my veggie consumption for the week and need that green loving boost.
4. Buy in season. Fall is the time for apples, yams, beets, & brussels, but probably not the best time for stone fruit, berries, and summer squash. In season produce will generally be cheaper because there will be a bigger supply of it.
5. Food is medicine! I know not everyone can afford grass fed and organic everything, I can’t all the time, but I sprinkle it in when I can. Buying frozen or fresh plain chicken is still a better choice than the breaded nuggets in the frozen section, whether that plain chicken is pasteurized or not. I know that by making small swaps here and there I’m helping prevent health problems and medical bills down the line. I’m not saying it’s all preventable, but I definitely get sick less when I’m eating real food and getting plenty of sleep.
What are some of your favorite budget friendly tips for grocery shopping? 🛒
After weeks of treats I’m ready to get back to the basics! This sweet potato baker was inspired by @perchancetocook
, with roasted brussel sprouts and @pedersonsfarms #whole30
approved bacon 🙌🏼 I’m thinking this would be a great addition to our Thanksgiving table 🤔 Is it too early to start thinking about that? 😂
Hope you’re all having a good Monday!
It's getting to be prime apple season 🍏🍎😍 Make apple butter in your rice cooker! 🙌💥⠀
RECIPE 👉👉👉 https://tiger-corporation-us.com/apple-butter/
and I are at it again at @sajewellness
! This time, we’re talking gut health + immunity! Join us this Thursday, it’s a free event, but space is limited, so RSVP to either of us to save your spot! #nourishedny
When you bake for the first time, do you help yourself to a taste test?! I made paleo donuts this morning (thanks @tjmaxx
for the new 🍩pan) and had to see if they were party worthy ... other than the sugar topping being a pain in the ass to get it to stick, I can get down with eating these on a regular basis😍
Monday lunch vibes ✨
Protein: Salami & Organic Cheddar
Veggie: Carrots, Cucumbers, Pickles
Fruit: Blueberries & Strawberries
Crunchy: Plantain Chips
Tart Cherry Supersnack
On the hunt to find more raw veggies the kids like! So far, snap peas were a hard Pass 😂
Kim focuses to keep her front rack strong and her elbows up. Kim is getting her Master's degree in exercise physiology and is one smart cookie!
I love having smart friends because they always share with my their smart books and smart podcasts. While I'm not actually friends with @juliefoucher
, I listen to her podcast regularly and I really like her functional and integrated approach to medicine, health, fitness and wellness. She's pretty smart!
The podcast I share with you today is particularly interesting as we get ready to start our Fall Nutrition challenges. You've all heard me say, time and time again, that improving your diet and nutrition practices will have the most significant impact on your health and body composition. We all know we can't out exercise our diets. But, there are still MANY myths out there regarding nutrition and I think you'll learn a lot from this podcast with Gary Taubes.
I have read Gary Taube's books Why We Get Fat and Good Calories, Bad Calories and I've read most of his essays. If you have not yet read anything from Gary Taubes, start with this New York Times article, What If It's All Been a Big Fat Lie?
Check out today's blog so you can get the link to Episode 93 of Pursuing Health. I think you'll enjoy it!
Happy Monday Friends! Get out there and tackle today ❤️
Did you know, that blueberries make a delicious dressing for salads?
Heute gibts es eine Rezeptidee, die ich seit meinem Urlaub auf Kreta ausprobieren wollte: Rote Bete Salat mit einem köstlich fruchtigen Blaubeerdressing mit @wildeblaubeerenauskanada.
Zusammen mit Feta in Pistazienkruste ein unglaubliches Geschmackserlebnis!
#wildeblaubeeren #blueberries #werbung #blueberrylove
NEW BLOG POST 💥 // wanna know how I’m sure blogging will never become a career for me? I published this post two days ago and just kept forgetting to mention it. I show you guys all of my food, all of the time, but I rarely talk about the fitness part of my life. in the post, I go into where I started and what I’m doing now. link in bio, homies.
This or That?⠀
Team Pumpkin Spice or⠀
Team Apple Spice? .
Let’s have some fun on this rainy Monday 😁
I had done so good giving up soda a few years ago. But here in Japan, Melon Soda 🥤 IS. MY. JAM. So I have been tracking in the Habits app everyday I go soda free- it’s a daily goal of mine and I’ve hit it for 20 days!
snuck in one last round of my favorite summer food even though it’s already the second day of fall 🤫🦐🍂🤩 #newengland
Workout clothes ready so I can tackle Monday like a champ 💪
This week's FOTW:
- 12 eggs, whisked.
- 1/2 cup water (you can omit or substitute with broth).
- 4 slices compliant bacon, cut into pieces.
- 1 yellow onion, diced.
- 1 red pepper, diced.
- 6 oz. brussell sprouts, chopped or shaved.
- 4 oz. mushrooms, chopped.
- 2 large handfuls of spinach and arugula.
- Salt, pepper, and your favorite seasoning blend to taste (optional).
1. Warm up a cast iron skillet on medium heat.
2. Add your bacon to the skillet, and begin cooking.
3. Once the bacon is almost cooked through, scoot it to the side of your skillet to make room for your veggies.
4. Add your onion to the skillet and sauté for 3-5 minutes. Once cooked, combine it with your bacon and then push to the side of the skillet.
5. Add the red pepper to the skillet, sauté for 3-5 min, combine with the onion and bacon, and scoot to the side.
6. Add the brussell sprouts to the skillet and sauté for 3-5 min. Combine, scoot, you know the drill.
7. Add the spinach and arugula and stir until wilted.
8. Sprinkle with salt, pepper, and your favorite seasoning, if desired.
9. Whisk your eggs and water or broth in a large bowl, then pour them into the skillet.
10. Cook the eggs for 5-10 minutes, or until they have set.
11. Finish the frittata in the broiler for 3-5 minutes, or until the eggs are fully cooked through and the top is golden.
I’ve never added brussell sprouts to a frittata before, so 🤞🏻it turns out ok. I mean, there’s bacon in this one, so it can’t be all that bad, right?
#whole30 #whole30coach #coachkellywhole30tips #coachkellyfotw #frittata #recipe #whole30recipes #paleo #paleorecipes #glutenfree #dairyfree #itstartswithfood #wholeliving #mealprep #momblogger #healthymom #whole30mama #breakfast #breakfastofchampions #wholemama #morningroutine #mealprep #mealprepftw #bacon #mmmbacon
Yesterday’s adventure was Mt. Baden-Powell which is a challenging hike. I went with the intention of doing the first mile and heading down because it has been almost a year since my last hike. I enjoy hiking with this group. Even when I was ready to head down they were encouraging my to go a little further. A final nudge by one and I set my sights on reaching the top. I couldn’t be more proud of this accomplishment. This is a true mark of how much Keto has changed my world. I now have the ability to once again do the things I love.
It’s crazy what a little self love can do.🖤
Oops, almost forgot today's report!
M1 - Chicken apple sausage, potatoes, spinach, and bacon.
M2 - chomps and blueberries.
M3 - pulled pork and spinach.
Sunday housework day... who else was a party animal today?
Happy Birthday and Date-a-versy to this guy right here. This past year has brought plenty of challenges, but so many victories as well. I can’t picture going through this life with anyone other than him. I’ve heard life gets better in your 30’s, so I’ll have him experience it for the next year until I hit that number 11 months from now. 😝 30 looks good on you, babe. I know it’s gonna be great! 🎉
⚡️Yes, I’m exhausted..
⚡️We’ve been in the car way too much this past weekend
⚡️I didn’t feel like doing a single thing when we got home today
⚡️on and on and on
My mind was trying to come up with so many excuses as to why I shouldn’t stick to my plan and goals and NOT workout today. I already had my rest days though, and I wasn’t about to let my poor excuses and laziness not serve my goals🤘🏼
30 minutes—at home—and done. That’s all it took💪🏼
🔥Motivation isn’t just something ‘you have’ naturally, you gotta let your goals be big enough so they can pick you up when you feel like sitting down.
🔥You gotta surround yourself with a supportive community so they can cheer you and hold you accountable
You just have to know that you deserve better.
You ready to rock your journey this fall? Join me and my sweat sisters in our support group; I’ll work with you 1:1 and be checking on you every day 👯♀️💕 to make sure you’re loving your program and crushing your goals. Drop an emoji below so we can talk!
Something for everyone @drconniesmarket
! So many benefits in a simple cup of 🍵 tea! Come by to check out our selection!!!
Building a bigger booty one 265 lb box squat at a time... first time hitting this weight @ 5x5 thanks to some well-timed @sidecardoughnuts
Nothing like a sunny day, smoking a shoulder, a clean house, and a family dinner and football to top it off💞
Garlicky-lemon Mahi Mahi with roasted carrots and potatoes 😍😋🤤