Swipe for a hilariously embarrassing POV clip from Swipe for a hilariously embarrassing POV clip from the MTB trail this week (sound on). “Oh! A little bit of death!”🙈Getting used to the new E-bike we’ve adopted from @gnabbs116 🚴‍♀️ She’s got juice! 😳 For the record, the drops on this part of the trail are a lot steeper than they look on the @gopro 💪🏽😂 Also, blue light glasses work just fine for bug blocking if you don’t have riding glasses.🐞🤓
It was a good week. 🌸 • • • • • #spr It was a good week. 🌸

•
•
•
•
•
#springtime #lovemore #dogoodstuff #holisticnutrition #midwestliving #lifestylemedicine #omahanebraska #acrylicpainting #citizencope #serenity #livemusic #bepresent #godisgood
February ❤️ February ❤️
It’s not polite to stare, unless it’s your man It’s not polite to stare, unless it’s your man. 😍 Swipe for some old school Ben pics (including one with a shaved head!)
—
Insider secret: He was totally oblivious while I took about a million photos of him in his moto gear yesterday. ❤️
Swipe for dinosaur sighting! 🦕 — #snowboardi Swipe for dinosaur sighting! 🦕

—
#snowboarding #keystone #summitcounty #snowcation #epicpass #vailresorts #backtotravel #roadtrip #letsgosomewhere #oakley #millennials
It’s been a few years since we last had an @epic It’s been a few years since we last had an @epicpass and it felt so good to be back. Hard to believe that nearly 9 years ago, we were honeymooning in @silverthornecolorado and enjoying some late season snow. 🏂⛷Keystone is definitely a special place for us. ❤️
Living out a season we prayed for. 🙏🏽 Living out a season we prayed for. 🙏🏽
St. Pete photo montage pt. 1 St. Pete photo montage pt. 1
Vibes with throwback trends…reads -21°F windchi Vibes with throwback trends…reads -21°F windchill weather report.🧣🥶 (Also wages war on mirror dust 💣)
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by Michelle Bāzis

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Health & Wellness, Nutrition · February 27, 2014

Culinarily Challenged | Plant-Based Meal Prep

It’s that time of year. Our winter “softness” has hit us like a ton of bricks, diet & exercise ads are everywhere we go, and the idea of wearing a swimsuit makes winter much more appealing. For some reason, our motivation and self-discipline go into hibernation along with our short-shorts. If we could be more proactive about implementing a healthy lifestyle, we would be working on our base-tan instead of riding the wave of weight fluctuation. I believe the first step is in the kitchen, but why is it so hard for so many people to cook? 

The multi-billion dollar weight-loss industry popularizes supplements, diets and phrases like, “You are what you eat” or, “Abs are made in the kitchen.”  If we are what we eat, I must be popcorn. I admit, my favorite food requires no cooking, but my husband refers to me as a “plant eater” because I prefer a diet rich in green stuff!  The trick to healthy and practical cooking is in the preparation, and there are plenty of options for the culinarily challenged.

Nutritious & Delicious Grocery List

This is my preferred cooking style. What I love about prepping food is it eliminates the inconvenience of cooking and doing dishes every day. Below is my suggested grocery list plus simple tips for meal prep. Tip: Search in-season produce before going to the grocery store.

  • Veggies: Onion, Mushroom, Bell Pepper, Carrots, Zucchini, Squash, Broccoli, Asparagus, Brussels Sprouts, Cucumber, Spinach, Romaine Lettuce, Sweet Potatoes
  • Plant-Based Proteins: Tofu, Seitan, Tempeh, Nut Butters, Beans, Seeds, Legumes
  • Fruit: Apples, Bananas, Grapefruit, Blueberries, Strawberries, Melon, Oranges, Tomato, Avocado
  • Healthy Fats: Avocado, Hummus, Peanut Butter
  • Nuts/Seeds: Dry Roasted Almonds, Cashews, Walnuts, Pecans, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Chia Seeds, Ground Flax Seed
  • Carbs: Oats, Rice, Quinoa Pasta, Organic Sprouted Grain Bread, Whole Grain Wraps, Sweet Potatoe
  • Condiments: Salsa, Hummus, Coconut Oil, Olive Oil, Apple Cider Vinegar, Sea Salt, Black Pepper, Salt-Free Lemon Pepper,  Cinnamon, Nutritional Yeast, Tahini, Organic Pasta Sauce, Pesto, Dried Basil, Red Pepper, Natural Sweetener (honey, maple syrup), Garlic, Balsamic Glaze, Soy Sauce
  • Non-Dairy: Chocolate Almond Milk, Unsweetened Vanilla Almond Milk, Non-Dairy Creamer, Coconut Water, Fresh Juices (if your grocery store makes them daily), Coffee
READ: Plant-Based Diet Grocery List “At first, these changes require sacrifice, but after some time they are second nature and our bodies become detoxified making non-whole foods distastefull.”

Plant-Based Meal Prep

Chop, Cook, Combine, Convenience
  • Chop: Veggies, Protein (pre-cook if desired)
  • Cook: Protein & Carbs (Tofu, Grains, Legumes)
  • Combine: Portion in Tupperware
  • Convenience (Grab & Go): Vegan Protein Bars, Fresh Fruit (w/Nut Butter Packet), Trail Mix, Veggies & Hummus Packet
Easy 5-Step Meal Checklist
  1. Base (Rice, Oats, Bread, Pasta, Salad)
  2. Fruit or Veggie
  3. Protein (This is sometimes your healthy fat)
  4. Healthy Fat (Avocado, Nut Butter, Hummus, Oil, Seeds etc.)
  5. Seasoning/Sauce/Condiment
5-Step Meal Examples
  • (1) Oats, (2) Blueberries, (3) Chia Seeds, (4) Coconut Milk, (5) Cinnamon & Honey
  • (1) Sprouted Grain Wrap, (2) Spinach, (3) Vegan Chicken Patty, (4) Avocado, (5) Sea Salt
  • (1) Jasmine Rice, (2) Seasoned Zucchini + Mushroom, (3) Marinated Tofu, (4) Tahini, (5) Soy Sauce
  • (1) Pizza Crust, (2) Zucchini, Peppers + Mushroom (3) Spinach, (4) Olive Oil, (5) Tomato Sauce, Dried Basil, Garlic + Nutritional Yeast

In: Health & Wellness, Nutrition · Tagged: cooking, crockpot, events, healthy, Jillian Michaels, lifestyle, recipes

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Comments

  1. Seth Horn says

    February 28, 2014 at 4:10 am

    You forgot the secret ingredient. Jamming to your music of choice while cooking! Actually, the secret ingredient is Love.

    Reply

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Swipe for a hilariously embarrassing POV clip from Swipe for a hilariously embarrassing POV clip from the MTB trail this week (sound on). “Oh! A little bit of death!”🙈Getting used to the new E-bike we’ve adopted from @gnabbs116 🚴‍♀️ She’s got juice! 😳 For the record, the drops on this part of the trail are a lot steeper than they look on the @gopro 💪🏽😂 Also, blue light glasses work just fine for bug blocking if you don’t have riding glasses.🐞🤓
It was a good week. 🌸 • • • • • #spr It was a good week. 🌸

•
•
•
•
•
#springtime #lovemore #dogoodstuff #holisticnutrition #midwestliving #lifestylemedicine #omahanebraska #acrylicpainting #citizencope #serenity #livemusic #bepresent #godisgood
February ❤️ February ❤️
It’s not polite to stare, unless it’s your man It’s not polite to stare, unless it’s your man. 😍 Swipe for some old school Ben pics (including one with a shaved head!)
—
Insider secret: He was totally oblivious while I took about a million photos of him in his moto gear yesterday. ❤️
Swipe for dinosaur sighting! 🦕 — #snowboardi Swipe for dinosaur sighting! 🦕

—
#snowboarding #keystone #summitcounty #snowcation #epicpass #vailresorts #backtotravel #roadtrip #letsgosomewhere #oakley #millennials
It’s been a few years since we last had an @epic It’s been a few years since we last had an @epicpass and it felt so good to be back. Hard to believe that nearly 9 years ago, we were honeymooning in @silverthornecolorado and enjoying some late season snow. 🏂⛷Keystone is definitely a special place for us. ❤️
Living out a season we prayed for. 🙏🏽 Living out a season we prayed for. 🙏🏽
St. Pete photo montage pt. 1 St. Pete photo montage pt. 1
Vibes with throwback trends…reads -21°F windchi Vibes with throwback trends…reads -21°F windchill weather report.🧣🥶 (Also wages war on mirror dust 💣)
Ben and I met on Christmas Eve 2010. (How has it b Ben and I met on Christmas Eve 2010. (How has it been 11 years??) 2 years later he proposed on Christmas Eve. As we come up on 9 years of marriage, I think back on our holidays together and, while they have all looked different on the spectrum of joy and challenge, there is strong evidence that we’ve been building something bigger than us. We’ve worked together, forgiven each other, added to each other, and given each other grace and love. We’re building a marriage that’s uniquely ours, and this is the greatest gift because it humbles me, makes me better, and comforts me daily. It gives even when I don’t recognize the gift. It’s evidence of God. Merry Christmas to me! ❤️

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