plant based protein sources

What is a Plant-Based Diet?

If you’ve ever Googled “what is a plant-based diet” and came away more confused than when you started, you’re not alone.

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Who knew there were a million answers to that question?!

 

Rather than describing a specific pattern of eating, like veganism, it’s more of an umbrella term that covers different types of diets that emphasize one thing: eating mostly plants.  While that looks a little bit different for every {one} body, we ALL reap the benefits from incorporating more plants into our diet.  

The #1 question I get when around plant-based eating is always the same:

"Where do you get your protein?!?"

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First, you don’t necessarily need to give up animal-based foods if you don’t want to.  Secondly, let’s think about this for a minute. Where do some of the worlds largest living things get their intense strength and power?

I'm taking elephants. Giraffes. Rhinoceros. Gorilla. Hippopotamus. Elk. and when they roamed the Earth, Tons of DINOSAURS.

 

Yup, you guessed it! Plants!

 

One cup of lentil soup will deliver nearly 20 GRAMS of protein. When combined with a balanced diet, deliver a complete protein profile, which is exactly what the body needs.


A  diet comprised of 100% plants isn't for everyone.  

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet.  Plant foods are packed full of fiber, water, phytonutrients, antioxidants and micronutrients that the body needs to give us optimal energy, regularity,  increase immunity and maintain a healthy weight.

There’s a good change you are already incorporating more plant-based protein than you realize!

Check out some of these delish sources of plant-based proteins.  Prepare to be surprised!

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Beans (kidney, black, garbanzo/chickpea, white, lima, etc) dried and cooked or drained & rinsed

Lentils, cooked & drained

Edamame, shelled, organic

Tofu, organic sprouted if possible

Tempeh, organic

Seitan, organic

Green peas

Hemp Hearts

Unsweetened nut butters (peanut, almond..)

Nuts; peanut, almond, macadamia, walnut, brazil, pistachio, cashew, hazelnut, pecan

Seeds; chia, pumpkin

Wild rice

Nutritional yeast

Quinoa

Spirulina

Steel cut or whole (not quick cook) oats

Protein powder, vegan; to add to smoothies

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And, even these powerful green plants carry 2-5 grams per 1 c serving:

Organic, sweet corn

Broccoli

Broccoli rabe

Potato

Avocado

Spinach

Brussel sprouts

Kale

Zucchini

Portobello mushrooms

Hubbard squash

Collard greens

 

With all of this said, there’s no rule that says you have to label your eating style.  

 

There are as many diets as there are people on the planet -- each as unique as you are.  The most important thing is to find a way of eating that makes you feel fabulous, works for your lifestyle and one you can stick with for the long term.  Eating more plants is one easy way to do that!

We know this can sometimes feel overwhelming, so we wanted to share a sample plant-centered meal plan with you! Get your free download, and browse our meal plans, HERE.


Let’s stay connected!   Contact me any time, HERE!

Let’s stay connected! Contact me any time, HERE!

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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.

Memorial Day Recipes!

Happy Memorial Day weekend! 

To celebrate, we're offering $5 off the Veg Out Meal Plan Series!!  This is also the last week to get our May Bonus, The Freezer Stash Guide ($15 value) completely free! 

This week's meal plan includes lots of recipes that you can bring to your picnic and share with friends--including burgers, a divine salad and an appetizer platter. 

Not going anywhere?  No worries!  Enjoy at home with the people you love!  

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100% of the recipes included in the plans are plant-centered and gluten free. 

Here’s why: ALL bodies benefit from incorporating MORE plants, and fewer processed carbohydrates! 

This is an awesome way to incorporate more veggies into your diet, try new foods, and improve your health, energy and vitality. 

If you are looking for bland, tasteless meals, this will NOT be your jam. 🏻‍♀️

"My energy is increased, and my skin is clearing up!"

"My GI issues are completely resolved."

"What I’ve learned has changed my life and my mind regarding food is changed forever!"

(I can’t make this stuff up 🏼)

Use code MEMORIAL at checkout for $5 off, access to your this week's plan PLUS The Freezer Stash Guide.  This offer is through Monday, 5/27 only!


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

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



 

How to Lower Your Grocery Bill

How much money do you spend on groceries each week? 🍏 

It wasn't that long ago that our average cost for groceries per week, as a family of TWO were upwards of $250/week.   Never a plan, never a list, and we were always stopping to pick up "one" thing on our way home from work.

That wasn’t accounting for 🍻 happy hour on the reg; $75 on average for drinks and apps/2x week OR 🍴dinners out. Chris and I used to go out, often times on a whim, 2-3x/week for dinner. For both of us, $80 each meal with a few drinks. 

If you haven't been adding up with me, that's $640 to feed our family of 2 each WEEK.

...And because we ended up eating out on a whim half the time, I would throw tons of fresh produce away at the end of each week.  

Our average weekly spend is now around $125 to feed our family of FOUR (well, one doesn't eat food yet, so technically three, lol!) Pretty massive shift, right?!

Why?

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Well, most plant centered foods, like fresh fruits and veggies, beans and lentils, nuts, seeds and gluten free grains... they're generally kinder to the wallet than processed and convenience foods.

And those plant based proteins we incorporate? At around 50 cents/serving, they save you bookoo bucks!

Unbelievable, right?!

Just a small few things shifted:
... head into each week with a solid PLAN instead of winging it! 
...eat less prepared convenience foods! 

…eat more PLANTS!
...cook more, using SHARED ingredients
...and for the first time ever, not throw a bunch of food away at the end of each week!

=A lower grocery bill 😍 This is exciting stuff! 🤩

What would you do with that extra money each week?!


P.S. ~ Here's what our members are cooking up this week! Once all stocked up on most commonly used spices and pantry staples, it isn’t uncommon to get away with spending less than $100/week on everything you'll need to feed your family for one week! Our members notice a massive shift in their grocery spend. #canigetahellyeah

These plans make it all possible! And, through the end of today (March 31) use code babyishere for 30% off your first month!

If you want in, sign up here by this Wednesday (April 3rd):

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--A breakfast that could surely be featured on a restaurant brunch menu 

--A pear and bleu salad for the win

--A new spin on beans and greens--once you try it you'll never go back

--Curry noodle bowls that are sure to become a staple to your rotation 

--And a protein packed stuffed spaghetti squash with just enough heat! 

Ever wonder how to make kale not suck?  Tune in, I'm sharing all about it this week!! 

Wondering what’s for dessert? Check out this recipe for Mango Frozen Yogurt — it does NOT disappoint!


Let's connect!  Contact me HERE anytime.

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What is a Plant-Based Diet?

You guys! I’ve been getting so many questions around plant based eating—

So... I’m super excited to be offering this FREE so webinar around what exactly that means, and how this lifestyle can serve you!! 🍓

This might be a good fit for you if you:

🥑Are tired of dieting, obsessing about food, your weight and your pant size..

🥕Feel bloated or are struggling with digestive issues..

🍒Have brain fog, fatigue or a difficult time focusing..

🥝Have heard of a plant-based diet but feel too uninformed or overwhelmed to give it a try..

 

Space is limited, and will fill fast! Save your seat HERE:

 
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Can’t make it live? No worries. Register for a seat, and I will be sure to email over the recording!

In the meantime, drop your questions below! What do you want to knowwww?!
🍏🥝🥕🌶🍒🍅🍌🍍🍊🥦🥑🍓🥥


To honoring your body, feeling alive, and staying inspired in the skin you're in! 

Let's connect >>  Click here << 

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7 Things You Can Do Today to Improve Your Health

We tend to over complicate what it takes to live a truly vibrant life.  There are simple shifts you can make beginning TODAY that will greatly impact your ability to increase energy, improve digestion, manage weight, improve skin, hair & nails, and begin to feel FAB!

 
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#1: Drink your h2o!

Did you know that you should be drinking approximately HALF of your body weight, in ounces each day?  Yup!  So, let's say you weigh 160 pounds.  Divide that number in half and you'll calculate 80 ounces each day. 

Having a hard time getting it in?  Start by adding 12 ounces each week until you hit your goal!  Maybe even try drinking your water out of a wine glass ;)

 

#2: Cut the crap out of your coffee & tea

We live in a highly caffeinated world!!  Coffee does get a bad rap.  Almost always, it's not so much the coffee as it is all the CRAP we put into our coffee!  This means no flavored creamers.  No sugar.  No half and half.  Opt for your unsweetened milk of choice, 1 tsp honey or pure maple syrup, or {gasp!}, black.

 

#3: Sleep!

For many of us, this is easier said than done. But if you’re constantly tired, your body is going to look for energy, usually in the form or sugar, refined or processed carbohydrates or caffeine. Aim for 7-9 hours of zzzzzz's consistently.  

#4:  Check Your Protein, Healthy Fat & Fiber

This dynamic trio helps to slow the absorption of sugar into the bloodstream.  The slower the release, the less the spike!  Not eating the right combo can lead to cravings. When I work with clients we find just the right sweet spot for protein, the right fats, and fiber intake so they feel satisfied.

 
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#5: Get your label reading on

Understanding what you put into your body is essential to your health and well being.  Get in the habit of incorporating more plants (fruits, veg, nuts, seeds, legumes, beans, unprocessed whole grains) and fewer foods made in plants (dairy, breads, cereals, processed foods) You ARE what you eat!

 

#6: Move Yo’self

Movement is another kind of food for your body. It releases stress, makes you feel great and look great. When you don’t get enough, the body starts to look for other ways to blow off steam, like binging on Snickers bars, wine or having no patience with your kids.

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#7:  Head into each week with a PLAN!  

Fail to plan, plan to fail, right?!  I work with clients to consider how this all fits in - with family, friends, holidays, parties, otherwise, you may feel like you have to choose between your health plan and living your life.  And that’s not sustainable!    

 

The key is to do these things consistently.  Not for a just a day, a week, or a month.  Begin to layer them in and make them your way!  

Learn more about how to live a vibrant life HERE.  I can't wait to connect! 

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