Category Archives: Vegan/Vegetarian

Vegan Cafe’ Latte’ Shakeology!

I have been waiting for this since the original version came out!!

Love my morning coffee and I love my Shakeology.  Last year the two were COMBINED!!!! 😍

But, alas, I could not have it because the main protein was whey, and my stomach and whey do not get along 🤢.

I have been finishing up my Vegan Chocolate Shakeology and now my order of Cafe’ Latte’ is on its way 😁

There are a lot of meal replacement and protein shakes available to us now.  And the science behind their development has made vegan versions SO much better in flavor and texture that even non-vegans are switching to vegan proteins for the ease in digestion and increase in plant based protein (i.e. Extra veggies!).

I love this product for myriad reasons,  the main one is convenience.  I get a variety of produce that I don’t usually buy at the store or would have to special order.  I don’t have to think about what is going into the blender to give me a great flavor and texture, that has already been done in the Shakeology labs.  As a parent, it allows me to take care of me quickly, with little effort, while I am busy holding the fort down.

Here’s a little insight into what goes into Shakeology.


This is the ingredient list for Vegan Chocolate Shakeology.  It is a better quality photo of all the ingredients, so imagine no cacao and instead natural coffee flavors!

Every person is different, so their nutritional needs are different.  There is never a one-size-fits-all model, but there are always better starting points.  Many people forget that you cannot out workout a crappy diet, and a true “diet” is not a temporary thing that you do to look good for an event.  A true “Diet” is what you are stuffing in your face on a daily basis.  Is what you are eating helping you with your goals or holding you back from what you want?!?!

If you need help getting your health on track, this is a great place to start

Leave me a comment below or find me on Facebook and Instagram.  Let me know where you are at, what are your goals? What is easy for you, what are your struggles?  The journey is real and it doesn’t have to be alone!

As always, I’ll see you on the other side!

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Help reduce exercise-induced inflammation!

“EAT YOUR VEGETABLES!”

We have all heard or said the phrase a million times in our lives.

We all know that produce is good for us, but many people don’t always know “WHY”

I do a lot of research when I am highlighting my favorite foods, and come across many articles that give the information so much better than I could write it.  The following is a portion of one such article written by Trevor Thieme C.S.C.S. A link to Full article below.




… Odds are you, [like many people, have ignored advice to “eat your veggies” at some point or] for even your entire life. Your mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to “eat the rainbow.” And you likely have at least one vegan friend who wants to convert you — or at the very least replace some of the meat in your largely carnivorous diet with plants. Even Michelle Obama has got in on the act, imploring you and every other American to eat more fruits and veggies. And like Murphy (and most other Americans), odds are you don’t listen: Only 1 in 10 people in the United States eat the recommended five servings of fruits and vegetables a day, according to a report from the CDC.

That’s a problem. “If you’re not eating at least two servings of fruits and three servings of vegetables per day, you’re not building ‘foundational health,’ which is key for preventing disease and supporting athletic performance,” says Susan Kleiner, PhD, R.D., author of The Powerfood Nutrition Plan. If she had her way, you’d eat eight servings.

While nutritionists have long known about the athletic advantages of increasing protein intake, they’re only just beginning to comprehend the fitness benefits of eating more phytonutrients — bioactive (i.e., body-boosting) compounds found in fruits, vegetables, grains, and other “phyto” (plant) foods.

“One of the most exciting benefits of phytonutrients is their strong antioxidant potential, disarming free radicals that wreak havoc in the body,” says Kleiner. “But it’s also bigger than that—scientists are learning that some phytonutrients seem go deep into the genetic matrix, turning on and off genes that protect us from disease development.”

That potential of phytonutrients to bolster the immune system is hugely important for athletes, who often run themselves down through overtraining. “One of the biggest things that holds athletes back is getting sick, and research shows that some phytonutrients can act as prebiotics, stimulating the growth of bacteria in your gut, thus helping to boost immunity,” says Kleiner.

Polyphenols — found in abundance in green tea — are among them, according to Japanese researchers.

But perhaps the greatest benefit of phytonutrients — especially as far as athletes are concerned — is their ability to fight exercise-induced inflammation. “The nature of training is to tear the body down, and the body is extraordinary in its ability to repair and rebuild its tissues to become stronger,” says Kleiner. “But part of that process involves an inflammatory response — inflammatory cells rush to the damaged tissue, heat it up, and begin repairing it.”

If you’ve ever felt sore a couple of days after a tough workout (a phenomenon known as delayed onset muscle soreness, or DOMS), you’ve felt the inflammatory process at work. A little inflammation is a good thing — it helps your muscles adapt to the demands of training (and you to become more powerful). “But if you don’t have enough anti-inflammatory factors in your body, the inflammation process can proceed unchecked, which can delay recovery,” says Kleiner.

Fortunately, you don’t have to eat every single plant to reap the benefits; you just have to eat a variety of them, according to Kleiner. “And by variety, I mean not only among food groups, but also within food groups,” she says. In other words, while you might love bananas, Amaranth, and Swiss chard, don’t just eat bananas, Amaranth, and Swiss chard. Becoming stuck in a dietary routine is just as detrimental as getting stuck in training rut.
Click for suggestions on what to eat to stay out of a food rut


In short, your mom, doctor, and vegan friend were right — you should eat a greater number and variety of colorful fruits and vegetables. “And whenever possible, skip pills for whole foods,” says Kleiner. “There’s a lot we have yet to discover about phytonutrients, but one thing we do know is that they’re more potent when they work synergistically with other nutrients in foods than when they’re taken [and working] alone.”

Click Here for the full article by Trevor Theime C.S.C.S

As always leave your comments and questions here, or on Facebook or Instagram

I will see you on the other side.

The “Post” in Post-Workout

Go Big or Go Home!!  Work your butt off, sweat out the frustrations of the day (and any crap food you ate too! 😉 ) Then What?????

Many people don’t know what to do post-workout, or know what to do but think it irrelevant to the overall picture of health.

We have all been told that stretching is key to longevity, but so many people avoid it like the plague post-workout.  Some sighting “I don’t have time” or “it doesn’t do much for me anyway.”

Stretching allows the body to slowly cool down after a good workout.  It moves body fluids and begins the healing process; making recovery time more efficient and reducing soreness.  The nice thing about stretching is it goes with EVERY workout no matter what your “thing” is.

You can find some basic stretches on my YouTube channel.

Another thing that is often forgotten or blatantly ignored is post-workout nutrition.  The first thing you put in your body after a workout is what your body uses to heal itself.  Now, depending on your health and fitness goals are you putting the right things in your body once you have taken the time and effort of exercising?

One of my favorite things to get in is a shake or smoothie. I am a mom and I spend 90% of my day running around like the rest of the world, but a good shake can be the difference between working with my kids or joining in the tantrums at the end of the day! I get a quick amount of nutrient dense foods in that I don’t have time to sit there and eat.  The blender does the “chewing” for me!

My go-to shake is Vegan Chocolate Shakeology from Beachbody. Just a disclaimer, I am affiliated with Team Beachbody.  Anything purchased through this link I do earn a commission on.  I love the flavor, it curbs my sugar cravings and I’m full for a good 2-3 hours so I don’t get Hangry!  This  shake is also great because it is a powder mix so it truly is a lifesaver when I have seconds to whip something up. Scoop it into a shaker cup with 12 ounces of water and 12 ounces of almond milk, shake (as I run out the door!) and I’m good to go!

When I do have a little more time, or actually plan ahead, I also like to whip up the following recovery shake.  I have adapted this recipe from Power Vegan by Rea Frey.  I stick as close to this recipe as I can because I love all of the nutrition that I get, but I also use what I have in my home, I don’t stress about getting all of the ingredients exactly right.  Also adapt the quantities to your flavor profile.  I like a more tart/sour taste so I use more citrus.  So, feel free to play with this recipe at will.  The benefits of this recipe is the vegan ingredients.  You get a healthy dose of protein and nutrients that are essential to great recovery and in a vegan form which is easier for your body to digest and absorb.

Recovery Shake:

  • Juice of a small organic lemon
  • Juice of half an organic lime
  • 4 medjool dates, pitted*
  • 1 Tablespoon Raw Honey (Agave if vegan)
  • 1 Tbsp vegan protein powder,  Hemp and Rice are the smoothest
  • 1 Tbsp dulse flakes**
  • 1 Tsp Flax oil
  • 2 Tbsp Coconut Oil

Combine all ingredients in a blender and serve!  You can add filtered water to thin the consistency and a handful of ice if your smoothie must be cold.

*If you pit and soak the dates in warm filtered water for about 10 minutes they will soften and blend more smoothly

**Dulse flakes are a red alge full of protein and nutrients, you can find it at a local health food store or order it online.  I also use nori strips if I have them.

 

Apple Cider Roasted Sweet Potatoes and Squash

1 ½ lb Butternut Squash – peeled, seeded & cubed

2 large Sweet Potatoes – peeled and cubed Read the rest of this entry

Apple and Cucumber Smoothie

2 Apples – cored and chopped

1/2 Cucumber – scrubbed and chopped Read the rest of this entry