meal planning made easy

5 Nutrition Principles to Live By

You’ve hit a plateau, are feeling super low on energy, irritable or with cravings gone wild. Your skin may be acting up, or your digestion in slow motion.

I hear you sister, I hear you.

When we find ourselves in this space, we often feel like giving up on ourselves— like all of our efforts are null & void. Well, let me let you in on a little secret. YOU ARE DOING A GREAT JOB. And, giving up on yourself is disservice not only to you & your quality of life & health, but to those that you love.

Today, I’m sharing 5 simple shifts that, when done consistently, will keep you out of this rut. These aren’t quick fixes. They are LIFESTYLE changes.

If you’re feeling like you in a place in your life where you’re ready to uplevel, I invite you to adopt all 5 of these into your daily routine! BUT, if you’re feeling overwhelmed or like you don’t even know where to start… Start with ONE and commit to it consistently for 21 days before layering another one in.

These little tools will be a game changer!


Water First. This is #1!! Your body needs AT LEAST half of it’s body weight in ounces in water each day. So, if you weigh 160 pounds, you’re aiming for at least 80 ounces each day.

Start your day by drinking down 12-24 ounces of water upon waking. Before meals, before grabbing for a snack, before going for seconds...think & drink: WATER FIRST.

 

Eat more plants. At each meal, focus on filling HALF of your plate with fresh veggies & fruits. Plant foods are packed with fiber, water, antioxidants, phytonutrients and are super nutrient dense, meaning you get the most nutrients for calorie consumption. The Veg Out Meal Plan Series is an awesome way to up your veggie intake, while also saving time, money & taking the guesswork out of what to cook each week. At all meals, think EAT MORE PLANTS.

 

 Rest and digest.  Remember that food is ENERGY! We don’t need energy to sleep ;)  Ideally, your last bite of the night is dinner. Practicing a 12 hour fast between your last bite in and your first bite the following morning allows your body to rest and digest, and speed up metabolic fire, and increase energy.  After dinner, close the kitchen & think REST & DIGEST.

 

Track.  What you don’t track goes whack.  Are you moving more (or less)? Changing your movement/exercise routine has a huge impact on how your body needs/uses energy!   Are you snacking more than you thought you were? Old habits creeping back in? Are you achieving more than you are giving yourself credit for?  Track it, journal it, do honest reflecting.

The 14 Day Cleanse is the perfect way to not only tune in to how your body FEELS when you eat certain foods, but also your habits around food.

 

Check in with your thoughts. How is your mindset? Are you focusing on what is going well? Celebrating the wins? Seeing obstacles as an opportunity for learning and growth? This piece is SO CRUCIAL!

If you stay focused on what is not going well, you will attract more of what is….not going well. Stay focused on the wins, what you are grateful for and what brings you joy & you’ll have more wins, more joy, and more to be grateful for. Download this free journal template to help you stay focused on what serves you! Remember, MINDSET WINS!

 

Which of these simple steps feels most important for you right now? Comment below & let me know!


Let’s stay connected!  Contact me here, anytime.

Let’s stay connected! Contact me here, anytime.

 
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Plant Based, Gluten Free Meal Plan!

If you want want to…

Save time.  Weekly meals, printable grocery list, pantry staples & meal prep list done for you!

Save money.  Plant-centered, seasonal ingredients are kinder on the wallet, saving you hard earned moo-lah on your grocery bill each week!  Recipes share ingredients, eliminating food waste, too..

Improve your health.  Lower your blood pressure or cholesterol, regulate blood sugar, balance hormones, regulate bowels, lessen joint pain, eliminate brain fog, increase energy, control cravings, feel happier, reduce anxiety/depression, improve hair, nails & skin.

Learn how to make healthy cooking easy & delicious. Incorporate healthy meals that aren't bland, boring, or taste like cardboard.


…then this is for you.


And something exciting is happening this week. (I mean look at this bowl, omgeeeeee)

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This week’s plan is launched ,and there are TWO amazing ways you can get all of this deliciousness in your belly.

1) Join The Veg Out Meal Plan Series! For less than the cost of 1 Starbucks coffee per week, you’ll receive colorful, nutrient dense recipes, grocery lists, kitchen staples, simple meal prep tips and video hacks delivered to your inbox weekly.  Amazing, right?! If you want in on this goodness, sign up here by this Thursday (June 13th)

2) Not ready for the Series? Download this week’s plan available a la carte here!

Want a sneak peak at what’s inside? For a limited time, check one out, on us. <3


Let’s stay connected!  Contact me anytime, here.

Let’s stay connected! Contact me anytime, here.

Meal Prep Made Simple

I remember visiting my sister in Washington state the year before Ziggy was born, and seeing their weekly menu board hung in their dining room. My thought was, “wait, you guys really know what you’re going to eat every day of every week…like all the time? Who does that?!”

It’s funny how things change, because part of my career now is teaching others how to simplify nutrition, meal planning and meal prep. LOL! Incredible how things can shift, right?!

Becoming a mom taught me that time is more valuable than ever, and I continue to be on a mission to maximize it. Meal planning and prepping became one of those things that has done just that.

By carving out a little bit of time, one day a week, (I’m talking an hour) to prep what I have planned for the week, I suddenly find I don’t have excuses to eat crap (or skip) lunch, I don’t walk around hangry and irritable, and I save so.much.time in the long run.

Meal Prep

Pro tip: Hit the #easybutton by preparing the same thing for breakfast and lunch each week. This makes it easy to shop for, easy to plan and easy to throw together. Then, every week, switch it up so that you don’t get bored!

One of my favorite ways to get some easy lunch prep on is by making mason jar salads. It took me a while to get on the mason jar salad train...maybe because they are trendy and I'm not?! Ha! But it turns out I LOVE LOVE LOVE these!  Super easy, practical and delish. This can be done with any combination of ingredients, and I’m sharing a little tutorial and a favorite recipe right HERE.

What is your biggest struggle when it comes to meal planning and prep? I would love to know!. Share below, or always feel free to email >> info@sarahkaminski.com


With a breakfast, lunch and dinner recipes, printable grocery list and 5, actionable simple meal prep tips, The Veg Out Meal Plan Series makes meal planning and prep both SIMPLE and DELICIOUS! Check out what members are cooking up this week:

Plant Based, Gluten Free Recipes

We're really enjoying all the flavors spring has to offer -- BRACE YOURSELF! 

We're diving into 

—A taco you won’t forget

—Strawberry fields!

—Sweet little eggs in a nest

—A traditional, nutrient dense Italian favorite

—And a flavorful eggplant stack that marries the flavors of spring

If you want in, sign up here by this Thursday (June 6th).


Let’s stay connected!  Contact us anytime, HERE.

Let’s stay connected! Contact us anytime, HERE.

 
How to Make Mason Jars Salads
Mason Jar Salad Recipes

Creating a Vision: 5 Simple Steps

Someone really special bought a new swim suit last week. And it’s not just any swimsuit — it’s THE swimsuit.

This special someone is a member of our Mastermind Community. When we began working together last summer, she described the vision of what she wanted…how she wanted to FEEL…as one of the women in the Altheta Catalog. Strong, flexible, energized, comfortable in her body.

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And you know what she just bought to celebrate what she’s accomplished over the last 10 months? An Altheta swimsuit. How freaking awesome is THAT?!

The importance of a clear VISION is that it creates the energy to make change happen. Cause let’s be honest, staying consistent and transforming habits isn’t easy.

When a vision is clear enough, it inspires effective goal setting, daily choices, and makes the commitment to the long game easier.

Not sure where to start? Create your vision using these 5 tips:

  1. Write it down. What does it look like? What are you wearing? Who are you with? Where are you? What can your future self do? How is your life different? Be specific!

  2. Create a vision statement!! An effective vision statement begins with “I am.” “I am strong, flexible, healthy & confident.” Take it to the next level by identifying a visual in your environment that will consistently tie you to your vision (in this case, a photo of women from the Athleta Catalog!}

  3. Start small. What is ONE thing you can begin to implement consistently THIS week to get you one step close to the vision? Start small, and layer in one new actin layer every week.

  4. Commit to the long game. It is the small, seemingly insignificant things that we do daily that add up over time to yield incredible results.

  5. Allow yourself to be supported. It is OKAY not to know all the answers and to ask to for help!! Take off the superwoman cape, and connect with an accountability partner, group, or coach to provide support, accountability and to keep you in motion! #bettertogether


So what do you think? Are you compelled to create your vision? What does the end of 2019 look like for you? I would LOVE to see what you come up with. Share below, or always feel free to email >> info@sarahkaminski.com

In the meantime, you have to try out this incredible recipe for Vegetable Pasta Salad. It will become a go-to for spring and summer picnics, promise!


PS Here’s what our members are cooking up this week!

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—Muffins that hide veggies #canigetahellyeah

—A salad that looks like a rainbow, and tastes like one too

—A spring spin on Minestrone

—Creamy polenta with a savory spin

—And a cauliflower dish you won’t forget

In this week's video, we’re talking all about CARBS & how they relate to weight, blood sugar & energy.

Oh! And as a bonus in May, we’re including our Freezer Stash Guide! 10 delicious recipes to stock in your freezer for easy grab and go when life gets cray (because it will)

If you want in, sign up here by this Thursday (May 9th):


Let’s stay connected!  Contact us anytime, HERE.

Let’s stay connected! Contact us anytime, HERE.

 
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Overnight Oats

There are so many amazing variations to these, and honestly, my current obsession!!  Pictured below is topped with fresh blueberries, but anything goes.  Dare to get creative! 

What You'll Need:

1/2 c plain rolled oats
1 Tbsp chia seeds
2 Tbsp ground flax
1 c fresh or frozen berries

Optional; 1 scoop of plant-based protein powder of choice OR 2 Tbsp hemp hearts for a protein boost

Top with 3/4 c milk of choice (I like unsweetened almond, coconut, or soy), and stir well.  The chia seeds will soak up a lot of the liquid!

Wisk together ingredients in a pint size mason jar or glass tupperware.  Pop into fridge, and top with fresh fruit in the morning!  🙌🏻🙌🏻

Want more awesome recipes like this? Check out our meal plans!


These can be made 3-4 days ahead of time! Some other variations to try:

unsweetened coconut shreds + fresh strawberries

apples and cinnamon

fresh pears + 1 tsp pure maple syrup 

fresh raspberries and lemon zest

fresh watermelon 

finely grated carrot, raisin + nutmeg

pumpkin puree, 1 tsp pure maple syrup + cinnamon 

fresh peaches or nectarines 

fresh blackberries or mulberries + cinnamon 

cocoa powder + fresh strawberries

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Freezer Stash Meals

We stopped at target 🎯 before this grocery run and Ziggy asked “why are we buying so many things?”

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“Because I’m nesting” 😂🐣

The struggle is so real 🤣🤣

Doing some major batch cooking over the next week or two!! Stockpiling the freezer to make eating as well as possible EASY those first few weeks of healing & transitioning to a family of 4. (👪+👶🏼 omgeeee!)

The response around creating a resource that included my freezer stash plan, with recipes & a grocery list for each was an overwhelming YES! So, here it is!

Questions? Reach out to me directly!!

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