For too long we have been trained to believe that everything we see on TV is healthy or that everything with pretty packaging & ‘buzz words’ on the packaging in the grocery store is healthy.We have fallen victim to clever marketing & agendas from industries that do not have our health as their number one priority.In fact, many of them, profit more as your health declines & u become further addicted to their toxic ‘food’ offerings.I say clever, because despite their morals & values,we must concede that these industries have done a tremendous job making humans think they need animal products to thrive,when in fact they do the exact opposite.Think about that for a second, that’s a monomumental job.
WHOLE FOOD PLANT BASED VS VEGAN:
It’s important to note that the word ‘vegan’ is not synonymous with health.There is after all, plenty of unhealthy vegan junk food options on the market.Of course if want to avoid animal products purely for ethical reasons then sure go for it, indulge on anything & everything that doesn’t contain animal ingredients with zero guilt.But if u want to avoid animal products & do the best thing by your body then u want to eat a healthy vegan diet which is exactly what The Healthy Vegan Food Pyramid is all about. 👆🏽👆🏽👆🏽
SERVING SIZES & NUMBER OF SERVES:
The Pyramid is not meant to be followed literally but rather to serve as an understanding of the various food groups & at a minimum the number of serves of each group you should try & consume each day. The larger you are and more active you are the more calories u need so naturally the number of servings or portion sizes will increase to meet your requirements.
PRINT & SHARE:
As a constant reminder u may want to print the pyramid and put it on your fridge until u are comfortable & confident with your plant based food selection. if u have any friends or family members who u think would benefit please share.
Let’s talk about eggs; high quality free range eggs. Why eat them? What are their benefits❔
Reduce Risk of Heart Disease: One of the most exciting health benefits of eggs is their ability to reduce your risk of heart disease and improve cardiovascular function. One reason (free range only) eggs are such a heart-healthy food option is due to the presence of omega-3 fatty acids. Omega-3 fatty acids, consumed as part of a healthy diet, lower blood triglycerides and help regulate and lower cholesterol🥚
May Help Prevent Disease: Studies have shown egg consumption may reduce the risk of metabolic syndrome and that it had a positive, significant impact on blood glucose and triglyceride levels in men specifically. Eggs also contain naturally occurring carotenoids. People on diets rich in carotenoids have longer life spans and lower mortality from a number of chronic illnesses. In fact, the carotenoids in eggs are especially beneficial to you if you do consume a lot of leafy greens, because eating cooked eggs alongside raw vegetables actually enhances the absorption of carotenoids from the veggies🥚
Aid in Weight Loss: Eggs are high in lutein. Although lutein is known for its role in eye and skin health, a recent study has determined that lutein also may positively impact a person’s physical activity level. Add to that the fact that their high protein content makes them filling, one of the health benefits of eggs seems to clearly be their aid in weight loss🥚
Maintain Liver Function and Brain Health: Choline is a macronutrient that our bodies produce in very small amounts, but we mostly need to get it from our food. Eggs are a choline-rich food choice, which means they assist in liver function and brain development, among other features🥚
Do yourself a favor though— commit now to buying only free-range eggs. COMMENT below with your favorite way to eat your eggs❕
If you’ve had a busy weekend and you’re trying to think of something to meal prep at the last minute Sunday night...
This Easy Teriyaki Ground Turkey and Cauliflower rice bowl is the perfect way to save time and stay on track during the week! 🍱
1/2 cup Low Sodium Soy Sauce
1/4 cup water
2 tablespoons Red Wine Vinegar
2 tablespoons brown sugar
2 teaspoons minced garlic
1 teaspoon ground ginger
1 tablespoon cornstarch
2 tablespoons warm water
1 tablespoon olive oil
1/2 cup diced onion
2 tablespoons minced garlic
1 pound Ground Turkey
1 cup finely chopped broccoli
2 large carrots, peeled and grated
2 green onions, diced, for garnish
Low Carb➡️Sub the rice for Cauliflower rice! 🍚
0 844 minutes ago
I just recently started experimenting with making chia pudding, so y'all will be seeing plenty of variations on the best future! Cinnamon maple berry chia parfait here 👌
Yes you may eat veggies for breakfast! Can someone please tell me when & why we were programmed to have cereal or toast 🍞 for breakfast? Why were we shoved processed, sugary rubbish in our faces as a kid and why hasn't it stopped? 🔶 I blame brilliantly smart yet corrupt cereal brands for switching our brains from healthy breakfasts to processed grains first thing in the morning. Advertising that we need processed carbohydrates & sugar for "energy" in the morning is just false advertising. 🔶 In fact we need protein & complex carbohydrates including fibre first thing in the morning. 🔶 Sugary breakfasts only spike your blood sugar so by the time you get to work, you're already thinking/shopping for a snack! 🔶 I'm all for warming left over dinners for breakfast, or salads, stews, quiches etc - odd I know, but changing your mindset is crucial for living a healthy lifestyle in this false-advertising world! 🌏 as if you wouldn’t want to wake up to eating purple cauliflower! I cooked these & dribbled tahini & Tamari sauce
1 2646 minutes ago
#Repost@meowmeix with @get_repost
From 5 ingredients > To That 🍳 one pan magic ✨ Recipe below for you ❤️
Need more healthy recipes? Make sure to check out my 101 Healthy Snacks Ebook link in bio. —
Photo & Full breakdown below by @livevitae
—— Keeping it real simple with this one.. This recipe is under 15 minutes start to finish. Requires one pan which I prefer to use a cast iron skillet.
🌱 Radicchio is included as it is a great bitter plant. It helps increase bile acid. Bile supports the jobs of the liver and gallbladder + whole digestive system. It naturally aids detoxification without a BS tea or supplement.
It contains vitamin C and Polyphenols such as Lutein + zeaxanthin which reduce inflammation + oxidative stress and lower risk of cell mutations, supports eye health too.
Moderate amounts of potassium needed for optimal blood pressure.
🍄 Mushrooms are super low calorie and contain beta glucans which support immune system.
Eggs are mother natures multi vitamin.
1 tsp Ghee or use coconut or avocado oil
1/2 Radicchio or other bitters like chicory
1. Preheat pan to medium and add 1/2 the Ghee.
2. Thinly slice the mushrooms and add to the pan. Sauté until wilted around 3 minutes. Remove.
3. Whisk the eggs in a bowl and then add the remaining Ghee to pan. Add the eggs and allow to just set before slowly folding in the edge to the middle and repeat clockwise.
4. When cooked 80% through. Turn the heat off.
5. Add the mushrooms back to the pan.
6. Slice the Radicchio + avocado then add to the plate.
7. Season to taste and add any spices + herbs or sprouts for extra flavour.
.. . .
1 3447 minutes ago
It was a good weekend with great food and even better company! As I head off to bed and the hubby is preparing for his 4th fellowship interview out of 7 , all I can think about is how grateful I am for this life we live! Money might seem tight at times, losing weight can get frustrating, and motivation to workout might begin to wane. In all that though, we are both healthy, have the means to eat clean nutritious foods, encourage each other towards staying active and getting into the gym, and are continually growing in our love for one another. Health isn’t just about the foods on our plates, the hours spent at the gym, or the non-toxic products we use in our homes - it HAS to be all encompassing. It MUST include healthy relationships and a network of supportive family and friends who are willing to do this thing we call life side by side with us through the difficult as well as the easy times! So, as you fall asleep on this Monday eve, rest in the knowledge that if no one else has cheered you on when you said no to that extra portion of food, supported you in making it to the gym, or pushed you to do more than you thought possible - you’ve got a cheerleader in me, That Healthy Friend who wants the best for your life, no matter what!
🔐 If you are looking for a natural weight loss solution.
📌 Visit link on my bio
. . .
@meowmeix - Protein shake vs. whole food 🍳 .
I get asked so many questions about protein shakes:
“Will a protein shake make me gain weight?”
“Is there a best protein shake for fat loss?”
“Is a protein shake necessary to lose weight?”
🥤This broad spectrum of questions shows me there is some confusion around protein shakes. Protein shakes are convenient, easy to use (especially if you have a shaker cup) and make a great snack or post-workout drink. Plus, I love that the chocolate versions satisfy my sweet tooth while still being light and high in protein.
🍗 However if you’re not a fan of protein shakes, whole food will definitely do the trick as long as you’re hitting your protein goals! Whole food protein is necessary because the human body requires amino acids, the building blocks for muscle tissue. A complete protein like chicken, eggs and grass-fed beef or quinoa & tempeh if you’re plant-based is important to incorporate into your nutrition routine.
💪 Final takeaway I want you to have is that there is nothing magical about protein shakes. It won’t make you lose or gain weight. What’s more important is that you’re getting an adequate amount of protein and protein shakes can be a tasty, easy way to help you hit your goals!
Our first post! 😊😊
We looooove @eatenlightened ice cream! We picked up a few pints at @sprouts in Las Vegas. The frozen hot cocoa is one of Ray’s favorites. The base is chocolate ice cream, and it’s mixed with chocolate chips and marshmallow swirls.
C: 72g (20 fibre, 24 sugar)
Feeling stressed? Make your week productive with our delicious and healthy super green smoothie powered with our best-selling stress adaptogen Organic Maca Powder! Maca is a Peruvian superfood root known to help experience deeper sleep and faster recovery from stress and workouts. It can be taken with water or blended with your favorite plant-powered smoothie. Power up and beat that Monday blues! 🍃💪💚 *With increased fruits and vegetables intake, proper diet and exercise.
Available at thesuperfoodgrocer. com | Delivered nationwide.
grain free, egg free, dairy free PUMPKIN SNICKERDOODLES & grain free, paleo CASHEW TURMERIC CHOC. CHIP COOKIES 😍 apparently yesterday was the first day of fall even though it’s still 95 degrees here in the east bay 🤷🏻♀️ sO I decided to get into the fall spirit with some Sunday baking 🤗 thank you. @kalejunkie for a health[ier] spin on my childhood fav & @fitmittenkitchen’s turmeric cookies neverrrr disappoint. melt in your mouth type of gooood 😍
PUMPKIN SNICKERDOODLE 👇🏽 (@kalejunkie)
2 c almond flour
1/4 c pumpkin puree
1/4 c maple syrup
1 tsp vanilla extract
3 tb coconut oil, melted
1 tsp pumpkin pie spice
1/4 tsp salt
1 tsp baking powder
topping, for dipping the cookies:
1/4 cup coconut sugar
1 tsp cinnamon
preheat oven to 350. line a baking sheet with parchment paper. in a medium bowl, whisk together the coconut oil, pumpkin puree, maple syrup, and vanilla. once combined well, add the almond flour, pumpkin pie spice, salt, and baking powder. mix well, and place the bowl in the refrigerator for 30 minutes. this will make the dough firmer and easier to roll into balls. in a small bowl, add the coconut sugar and cinnamon. remove bowl from the refrigerator, form balls with the cookies and roll each one in the sugar/cinnamon mixture. place on baking sheet. using the bottom of a cup or jar, press down to flatten to about 1/2 inch thick. bake 10 minutes.
Back to my clean eating after having treats on the weekend. Brown rice with lentils, mixed veggies and @frysfamily quinoa burgers. I love cooking the burgers in our air fryer. They make them so crispy 🙌🏻 @hhcfitness is going to kick my arse in leg day today...
3 24an hour ago
the air pockets in between the cells of an apple allow for enough air to be captured, resulting in an overall density less than that of water 🍎 #featuremonday#foodfacts
1 29an hour ago
Starting our week right with a mango nice cream bowl topped with blackberry, pitaya, chia seeds, coconut and our fav choc coco oat bites! 🌟🥥 Boosted with @being_co Dunaliella Salina 🌈🦊⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 frozen bananas ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 mango ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 tsp Dunaliella Salina ⠀⠀⠀⠀⠀⠀⠀⠀⠀
& top with your favorites!! 🤘🏽🦊⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yesterday’s new recipe... DORM STYLE 👏🏼 made a few modifications to my favorite CURRIED CAULIFLOWER RICE SALAD to use up what I had on hand and it was DELISH!
(recipe link in bio)
On my plate👇🏼
•curried cauliflower rice salad with sweet potato instead of fingerling potato and brussels instead of broccoli
•leftover grilled wild salmon from @deandeluca
This was from a few days ago, tonight is all about some well deserved avocado toast after a day of 100% work 🤓
Happy Sunday everyone ✨
35 5687 hours ago
SHRIMP AVOCADO QUINOA BOWLS
By @gimmedelicious 📷
1 avocado pitted and sliced2 cups chopped romaine lettuce or your favorite greens1/2 cup tomato diced1/4 cup onion diced (optional)Lime for dressingFor the qunioa1/2 cup uncooked quinoa any variety white or golden, red, or black1 cup water1/4 teaspoon saltFor the Shrimp1/2 pound shrimp shelled and deveined1 tablespoon olive oil1 teaspoon paprika1 clove garlic crushed (or 1/2 teaspoon garlic powder)1/4 teaspoon EACH salt onion powder, thyme, oregano, black pepper, cayenne pepper *
To cook quinoa: Start boiling water for the quinoa. Bring 1 cup of water to boil in a large saucepan. Rinse quinoa under cold water and drain well. Stir in salt and quinoa. Lower heat and cook, covered, for 15 minutes. Turn off heat and let rest, covered, for 5 minutes.
To Cook the shrimp: While the quinoa is cooking, In a medium bowl, combine the shrimp, oil, and spices. Heat a large heavy-duty non-stick pan medium-high heat for 2 minutes. Once the pan is hot, coat the pan with a light drizzle of oil (if using a non-stick pan) and cook the shrimp in batches for 2 minutes per side or until charred and cooked through. Do not over-crowd the pan.
Divide lettuce (or greens) into two large serving bowls. Top each bowl with half the quinoa, shrimp, avocado, tomato, and onion. Drizzle with lime, sour cream, or your favorite dressing or try our healthy avocado dressing!
We’ve had the best weekend with my aunt and uncle who are here visiting from Chicago, and we spent most of the weekend all together at my sister’s house. It was filled with tons of fun, lots of laughs, and lots of cookies, treats, chips, grilling, etc. There was most definitely not a brussel sprout in sight.
I don’t think anyone would have complained if we did have them though if they were as good as these were. Well, I take that back...I’m pretty sure my uncle would have complained. Considering the fact that he has refused to ever even taste an egg in all the years of his life (literally, not ever 😱), along with about a million other things that he won’t eat, I wouldn’t exactly classify him as an adventurous eater. 🤣 For the rest of us though, these brussels sprouts and baked chicken with mushrooms are delicious! The recipe for both are on the blog.
Hope the rest of you had a great weekend too!
After a fun weekend of traveling I’m finally home and ready to get back into my routine! Just got home after a 7 hour drive and decided to make something simple and nutritious for dinner! I hope everyone had an amazing weekend and is ready to kill it this week✨
dEATS: romaine lettuce, fresh pico, sautéed peppers and mushrooms, sliced avo, and blacked beans tossed together with @tessemaes avocado ranch dressing!