🐢Turtle spotting while following Abby down Shoc 🐢Turtle spotting while following Abby down Shock & Awe at Huntley in Bella Vista. Life is good with a Specialized e-mtb⚡️🚲💨 

@abbythoms.681 @flpsde @iamspecialized_mtb @specialized.bentonville

#mtb #emtb #ebike #emountainbike #specializedbikes #nwa #pov #northwestarkansas #girlswhoride #mtbgirl #bellavistaarkansas
We’ve made it a month in Northwest Arkansas! Thi We’ve made it a month in Northwest Arkansas! This place & the people continue to exceed our expectations. Loving our little slice of OZ paradise. ❤️

#arkansas #northwestarkansas #bentonville #bellavista #nwa #oztrails #oztrailsnwa #newhome
4 days of Bike Festing with friends 🤙 #bentonv 4 days of Bike Festing with friends 🤙

#bentonville #bentonvillebikefest #bikefest #mtb #mountainbiking #arkansas #northwestarkansas #rogersarkansas
This week, in Northwest Arkansas… #northwestark This week, in Northwest Arkansas…

#northwestarkansas #bentonville #arkansas #bentonvillebikefest #bikefest #bellavista #mtb #mountainbiking #artistsoninstagram #igart #artwork
A new friend said it best, “This place is really A new friend said it best, “This place is really special.” ✨ Tomorrow marks 3 weeks in our first home. Here are some moments from the last 7 days in NWA. Special thanks to the best welcome team in town - @megs.grand.life @tiffanymrose & @jenniferpurifoy 🫶🏽

#nwa #northwestarkansas #bentonville #bellavistaarkansas #ourfirsthome #arkansas #caamp #freshgrass
New kitchen, who dis?! 👩🏻‍🍳 Last night’s dinner brought to you by @frigidaire @calphalon & the @cityofbellavista farmer’s market 🫑 I kept it simple with grounding vegetables full of minerals and vitamin C, plus anti-inflammatory herbs then sprinkled with hemp seeds for amino acids, fatty acids & protein.

Herbs/Seasonings:
- Turmeric
- Cumin
- Cardamom 
- Coriander 
- Garlic
- S&P

Sauce:
- Tahini
- Dijon Mustard
- ACV
- Dill
- Lemon Juice
- Maple Syrup

#nutritionist #holistichealth #plantbasedrecipes #wholehealth #wholefoods #northwestarkansas #farmersmarket #healthylifestyle
Two weeks living in Northwest Arkansas today! ✌️It’s been a crazy time with moving, unpacking, scheduling deliveries, installs & services, building furniture, fertilizing sod…the list goes on. This last week, we’ve finally felt free to get out & explore 🚴🏽‍♀️🛶but I’m already in need of a day to rest. 🫠
Status: pooped in the best way & preparing for guests. [Note: Yes, our adorable neighbors brought us welcome cards and baked goods.)

#arkansas #northwestarkansas #bentonville #bellavista #paddleboarding #mountainbiking #mtb #ourfirsthome #arkansaslife
We moved! 🚐📦📦 — #northwestarkansas #ar We moved! 🚐📦📦

—
#northwestarkansas #arkansas #bentonville #movingday #ourfirsthome #newhome #bellavistaarkansas #nwarkansas
We got dressed up…it lasted 2 hours…wrestled a We got dressed up…it lasted 2 hours…wrestled a 10 year old for chocolate eggs, flew kites, and watched the sun set over the lake. Thankful for this day. 🌅✝️
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Health & Wellness, Nutrition ·

Plant-Based Meal Prep | 5 Simple Steps

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It’s A Lifestyle, Not A Diet

Come springtime, our seasonal “softness” has hit us, and the idea of wearing a swimsuit makes winter [suddenly] sound appealing. For many, motivation and self-discipline goes into storage along with the bikinis and short shorts. If we could be more proactive about living a healthy lifestyle, we would be working on our base tan instead of riding the wave of weight fluctuation. But for those who hate the kitchen, what’s the solution? 

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, call me Popcorn. I admit, one of my favorite snacks requires no cooking, but my husband refers to me as a “plant eater” because I prefer a diet rich in green stuff. That being said, pills and meals should never be paired with the word DIET because diets aren’t sustainable and diet pills can often lead to new health issues. 

The Non-Diet, Diet

Making every meal plant-based [≥ 90% plants] is a non-diet approach to achieving a truely healthy lifestyle. Once you’re used to prioritizing plants for every meal, you’ll begin to enjoy the lasting benefits in your digestion, skin, and waistline. You’ll also see relief from chronic ailments like inflamation, poor sleep, and stress, which are often influenced by the high sugar, high salt, high cholesterol, and artificial ingredients in diet foods and fads. SPOILER: Foods labeled “Sugar Free” or “Keto” often contain artificial sugars or sugar alcohols which have been linked to diabetes. If your goal is to enjoy maximum benefits with minimal effort, it doesn’t get much easier than eating plants.

Nutritious & Delicious Grocery List

What I love about prepping food is it eliminates the inconvenience of cooking and doing dishes every day. Below, I’ve shared what my typical plant-based grocery list looks like. If you’re not particularly talented in the kitchen, you’ll appreciate that many of these items require zero cooking or prep. Just grab and go.

Shop Local & In-Season When You Can

While you can usually find most of these year-round in the US, research which fruits and veggies are locally grown and in-season before going to the grocery store. Shopping locally grown, in-season produce is more sustainable, and more likely to have nutritional integrity. Another perk of plant-based eating is knowing what’s going in your body; when food doesn’t require an ingredient list, you’re on the right track. #GrabAnApple

  • Leafy Greens & Veggies: Onion, Mushroom, Bell Pepper, Carrots, Zucchini, Broccoli, Green Beans, Asparagus, Brussels Sprouts, Cucumber, Spinach, Arugula, Fresh Herbs, Romaine Lettuce, Beets, Sweet Potatoes. Note: Technically, some of these are fruits, but just like most think of peanuts as a nut and not a legume, most of us also think of zucchini and cucumber as veggies.
  • Plant-Based Proteins: Tofu, Falafel, Seitan, Tempeh, Nut Butters, Beans, Seeds, Legumes
  • Fruit: Apples, Bananas, Grapefruit, Berries, Melon, Oranges, Lemon, Lime, Dates, Tomato, Avocado
  • Healthy Fats: Avocado, Hummus, Nuts, Seeds, Olive Oil
  • Nuts/Seeds: Almonds, Cashews, Walnuts, Pecans, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Chia Seeds, Flax Seed, Hemp Seed, Coconut
  • Carbs: Whole Grains, Pastas and Breads, Beans, Legumes, Potatoes
  • Condiments: Salsa, Hummus, Coconut Oil, Olive Oil, Apple Cider Vinegar, Tahini, Sriracha, Pesto, Natural Sweetener (local honey, 100% maple syrup), Garlic, Balsamic Vinegar, Dijon, Dark Chocolate Chips
  • Herbs & Seasonings: Sea Salt, Black Pepper, Salt-Free Lemon Pepper, Cinnamon, Nutritional Yeast, Red Peper, Cumin, Cardamom, Coriander, Dill, Turmeric, Cilantro, Basil
  • Non-Dairy: Almond Milk, Non-Dairy Creamer, Coconut Water, Fresh Squeezed Juices, Tea, Coffee
  • Treats: Homemade Date Balls, Zucchini Bread Muffins, Simply Salted Popcorn, Nicecream, Snacking Chocolate (dark chocolate bark with nuts & seeds – I keep mine in the freezer).
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Plant-Based Meal Prep

Start: Chop, Cook, Combine, Convenience
  • Chop: Veggies, Protein (pre-cook if desired)
  • Cook: Protein & Carbs (Tofu, Grains, Legumes)
  • Combine: Portion in Tupperware
  • Convenience (Grab & Go): Bars, Fresh Fruit, Trail Mix, Chips or Veggies with Hummus or Guac
Next: Follow The 5-Step Checklist
  1. Base (Rice, Oats, Bread, Pasta, Leafy Greens)
  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
try: 5-Step Meal Examples
  • (1) Oats (2) Blueberries (3) Chia Seeds (4) Coconut Milk (5) Cinnamon & Honey
  • (1) Whole Grain Toast (2) Berries (3/4) Nut Butter (5) Cinnamon or Honey Drizzle
  • (1) Sprouted Grain Wrap (2) Spinach (3) Roma Tomato (4) Avocado or Hummus (5) Sea Salt
  • (1) Jasmine Rice (2) Snap Peas, Mushroom, Peppers, Bok Choy (3) Tofu & Edamame (4) (5) Soy Sauce
  • (1) Pizza Crust (2) Tomato Sauce, Zucchini, Peppers, Mushroom (3) Spinach & Hemp Seeds (4) Olive Oil (5) Pesto + Nutritional Yeast
  • (1) Quinoa or Chickpea Pasta (2) Onion, Mushroom, Peppers (3) Green Lentils (4) Olive Oil & Hemp Seeds (5) Tomato Sauce

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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@freelymi

We’ve made it a month in Northwest Arkansas! Thi We’ve made it a month in Northwest Arkansas! This place & the people continue to exceed our expectations. Loving our little slice of OZ paradise. ❤️
4 days of Bike Festing with friends 🤙 #bentonv 4 days of Bike Festing with friends 🤙

#bentonville #bentonvillebikefest #bikefest #mtb #mountainbiking #arkansas #northwestarkansas #rogersarkansas
This week, in Northwest Arkansas… #northwestark This week, in Northwest Arkansas…

#northwestarkansas #bentonville #arkansas #bentonvillebikefest #bikefest #bellavista #mtb #mountainbiking #artistsoninstagram #igart #artwork
A new friend said it best, “This place is really A new friend said it best, “This place is really special.” ✨ Tomorrow marks 3 weeks in our first home. Here are some moments from the last 7 days in NWA. Special thanks to the best welcome team in town - @megs.grand.life @tiffanymrose & @jenniferpurifoy 🫶🏽

#nwa #northwestarkansas #bentonville #bellavistaarkansas #ourfirsthome #arkansas #caamp #freshgrass
New kitchen, who dis?! 👩🏻‍🍳 Last night’s dinner brought to you by @frigidaire @calphalon & the @cityofbellavista farmer’s market 🫑 I kept it simple with grounding vegetables full of minerals and vitamin C, plus anti-inflammatory herbs then sprinkled with hemp seeds for amino acids, fatty acids & protein.

Herbs/Seasonings:
- Turmeric
- Cumin
- Cardamom 
- Coriander 
- Garlic
- S&P

Sauce:
- Tahini
- Dijon Mustard
- ACV
- Dill
- Lemon Juice
- Maple Syrup

#nutritionist #holistichealth #plantbasedrecipes #wholehealth #wholefoods #northwestarkansas #farmersmarket #healthylifestyle
Two weeks living in Northwest Arkansas today! ✌️It’s been a crazy time with moving, unpacking, scheduling deliveries, installs & services, building furniture, fertilizing sod…the list goes on. This last week, we’ve finally felt free to get out & explore 🚴🏽‍♀️🛶but I’m already in need of a day to rest. 🫠
Status: pooped in the best way & preparing for guests. [Note: Yes, our adorable neighbors brought us welcome cards and baked goods.)

#arkansas #northwestarkansas #bentonville #bellavista #paddleboarding #mountainbiking #mtb #ourfirsthome #arkansaslife
We moved! 🚐📦📦 — #northwestarkansas #ar We moved! 🚐📦📦

—
#northwestarkansas #arkansas #bentonville #movingday #ourfirsthome #newhome #bellavistaarkansas #nwarkansas
We got dressed up…it lasted 2 hours…wrestled a We got dressed up…it lasted 2 hours…wrestled a 10 year old for chocolate eggs, flew kites, and watched the sun set over the lake. Thankful for this day. 🌅✝️
It’s been a few weeks but there’s still more t It’s been a few weeks but there’s still more to share from our week in the San Diego area. ☀️
—
Spots:
🏄‍♂️Del Mar
🦭La Jolla
🌊Torrey Pines
🐟Seaport Village

#surfphotography #sandiego #visitcalifornia #delmar #lajolla #torreypines #seaportvillage #travelgram #surf #socal #california #travelphotography
March 2023 really delivered & it’s not over yet! March 2023 really delivered & it’s not over yet! Back-to-back travels to California & NWA, house hunting, accidentally chopping 4” off my hair 🤦🏻‍♀️ & prepping for the first @flpsde event post-pandemic. 🤪 If you’re in the Omaha area, join us tomorrow at Lewis & Clark MTB trails - the action starts at 11am!
I’m a big fan of surfboards as art. 🤙 #surf I’m a big fan of surfboards as art. 🤙

#surf #surfboard #california #sandiego #surfart #beachvacation #visitcalifornia #travelphotography
Ramona, California - We go for family, but stay fo Ramona, California - We go for family, but stay for vineyard views and free avocados! 🥑

#ramona #vineyard #vineyardviews #southerncalifornia #socal @visitcalifornia #travelgram
Mom & I shopping for wedding guest costumes so we Mom & I shopping for wedding guest costumes so we don’t embarrass @courtii_b on her special day. ❤️

#shopping #ootd #winterstyle #mirrorselfie #birkenstock #levis501 #zara #katespade #stylediary #outfitoftheday
A long weekend in Florida 🫶🏽 #florida #news A long weekend in Florida 🫶🏽

#florida #newsmyrna #newsmyrnabeach #palmcoast #satellitebeach #hammockdunes #eastcoast #beachlife #coastalliving #beachphotography #travelphotography #girlswhotravel #radgirlslife #letsgo #vacationmode #naturephotography #floridaliving #southernliving
I wanted to paint something a little more abstract I wanted to paint something a little more abstract. This 16x20 acrylic painting is inspired by a Polaroid taken [most likely] by my grandmother, “Nannie.” The painting isn’t finished but I’m happy with session one. ❤️

#painting #artist #artwork #acryliconcanvas #acrylicart #contemporaryart #contemporarypainting #artgallery #artcollector #artoftheday #igartist #paintings
2022 Part ✌🏽 #nye #newyearseve #photodiary # 2022 Part ✌🏽

#nye #newyearseve #photodiary #photodump #wilmingtonnc #phoenix #nosara #costarica #taylorguitars #radgirlslife #girlswhortravel #art #artwork #artistsoninstagram #acrylicpainting #resolutions #bentonville
2022 Part One #2022 #newyear #florida #travel #st 2022 Part One

#2022 #newyear #florida #travel #stpetersburgflorida #keystonecolorado #summitcounty #snowboarding #mtb #mountainbiking #specializedbikes #radgirlslife #girlswhotravel
Thank you @instagram for providing a template for Thank you @instagram for providing a template for cramming a week’s worth of highlights into one post. 😂 Here’s a super speedy recap of Dec 2022 women’s surf & yoga retreat in Nosara, Costa Rica. 

Retreat: @neighborhood_offshore 
Stay: @nosara_surf_villa 
Yoga: @honeybirdflow 
Surf: @luigizuniga

#costarica #surfretreat #yogaretreat #nosara #womensretreat #playaguiones #guiones #surfing #horsebackriding #womensupportingwomen #travelgram #igtravel #puravida #travelphotography #girlswhotravel #travelgirls #radgirlslife
Straight after a week-long women’s retreat & 36- Straight after a week-long women’s retreat & 36-hours of travel, Christmas week was crafty, stupid cold, extra sugary, and loaded with family events. 🥰 Commencing hermit recovery mode.

#painting #acrylicpainting #artwork #artgallery #pheasant #artistsoninstagram #christmas #photodump
To filter would be blasphemy. ⛵️ #sailing #ca To filter would be blasphemy. ⛵️

#sailing #catamaran #yacht #sunsetsail #sunset #sailboat #costarica #nosara #travel #travelgram #travelling #puravida

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