Tag Archives: Balanced Diet

Thrive Forward: Your Personalized Guide to Clean Eating

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If you’ve ever wondered how to clean up your pantry, follow a plant based menu plan, or feel better from the inside out, the time is now!

California Surfer girl

As a proud contributor for Thrive Forward, developed by Brendan Brazier, I can vouch for how applicable the information is (into any lifestyle), and how approachable the recommendations. Plant based doesn’t have to be intimidating, or exclusive! You can integrate the fundamentals of clean, plant based nutrition into your lifestyle even just once a day for benefits to your energy, moods and libido…you name it!

Once you register (it’s free!) for Thrive Forward, you’ll take a short questionnaire. The program will use these inputs to determine a recommended lesson plan based on content that will have the greatest impact on your primary health concerns.

You can access all the content at any time, and in fact I recommend completing all the lessons anyways (it will take apx 4-6 weeks, completing apx a lesson a day).

Thrive Forward lessons

Here’s one of my favorite tips from the program, (if you need more convincing!):

Nourish, Don’t Stimulate

We’re a caffeine-culture that can’t seem to shake our cup o’ joe. Every time we drink
a cup of coffee, we are withdrawing energy from our body bank account at an
astonishing speed. This cycle of energizing through stimulation works much like a
credit card. We borrow energy from the future to help us deal with our present fatigue.
But eventually we must pay the price – with greater fatigue. Recalibrating with a Thrive
Forward approach will enable you to gain energy through nourishment instead of
through stimulation. (Lesson 1: How to Start Eating Clean)

What’s also empowering about this program, is how you’ll learn to apply the information to your advantage. For example, as an avid coffee drinker, no matter what I know about adrenal health (as a nutritionist), I know because of adopting principles from Thrive, that I can also buffer the effects of acid forming foods (such as coffee), so that I can still maintain the focus on a pro-longevity diet, but have my indulgences too. It’s about being equipped with the knowledge to make better decisions.

Register today, and follow me on social media to get more of my top tips from the program and see how I integrate clean, plant based living into my everyday.

Oh…and did I mention there’s prizes for participants in the program? Awesome one’s…

Thrive Forward prizes

Vegan Menu Planning with Pinterest

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A self proclaimed Pinterest addict, I consider myself a bit of an expert on the content you’ll find in their Food & Drink Category…enough so to be confident, that you’ll find plenty of ideas for any dietary preference.

With this month’s Young Hearts Challenge being about a plant based diet, I’ve been turning to my “Eat Me” board for inspiration, almost daily.

http://pinterest.com/emmamazing/eat-me/

http://pinterest.com/emmamazing/eat-me/

I’ve rounded up some of the best plant based (or easily modifiable recipes) here, to fuel a sample menu for 4 days. I recommend making food in batches when you can, enough for 3-5 days. Sometimes you’ll just need to leave garnishes in small side bowls, or dress just before serving (i.e. salads). Rotate & swap your menu around on food prep day. One 3-4 hour timeframe (including shopping & prepping) every 3-5 days is not unreasonable, but I get that not everyone enjoys food prep. If you’re one of these folks, stay tuned later this week for a post on choosing healthy, prepared vegan foods & dining out.

Morning On the Go & Smoothies

Amaranth Porridge with Mango & Coconut:

http://pinterest.com/pin/64668944621295669/

http://www.scalingbackblog.com/sweet-treats/19348515350/#

Instant Green Smoothie: Prep ahead cubes, pop into blender with coconut water for an instant, nutrient dense boost to your day

http://www.muffintinmania.com/2011/07/green-smoothie-cups.html

http://www.muffintinmania.com/2011/07/green-smoothie-cups.html

Morning Brunch

Plant Based Paleo Friendly, Gluten Free Pancakes (almond flour). Note: Swap the eggs for 3/4 cup applesauce or 3 tbsp ground chia whisked with 9 tbsp water. Make extra’s for snacks!

http://www.elanaspantry.com/silver-dollar-pancakes/

http://www.elanaspantry.com/silver-dollar-pancakes/

Salads

Herb & Peanut Kelp Noodle Salad

http://tastespace.wordpress.com/2012/12/20/herby-peanutty-noodly-salad/

http://tastespace.wordpress.com/2012/12/20/herby-peanutty-noodly-salad/

Japanese Edamame Coleslaw (similar dressing to above, can repeat)

http://www.onceuponachef.com/2011/03/asian-slaw-with-ginger-peanut-dressing.html

http://www.onceuponachef.com/2011/03/asian-slaw-with-ginger-peanut-dressing.html

Mains & Vegetables

Creamy Portabella Mushroom Soup (serve with homemade yam fries &/or kale salad)

http://veggieconverter.com/2012/10/creamy-portabella-soup-recipe-vegan-glutenfree.html

http://veggieconverter.com/2012/10/creamy-portabella-soup-recipe-vegan-glutenfree.html

Stuffed Acorn Squash

http://www.meatoutmondays.org/7days.htm#squash

http://www.meatoutmondays.org/7days.htm#squash

Clean Treats & Snacks

Pancakes! (Leftovers from Brunch)

Your Favorite Nut Butters and Frozen Banana Bites

http://www.fitsugar.com/Frozen-Banana-Peanut-Butter-Recipe-24047720

http://www.fitsugar.com/Frozen-Banana-Peanut-Butter-Recipe-24047720

 Banana Boats (share one for dessert or a full one as a power snack, an hour before a workout). Ditch the marhsmallows, and use Vega Maca chocolate.

http://honeysuckleblog.blogspot.ca/2012/07/pinned-it-made-it-recipe-reviews.html

http://honeysuckleblog.blogspot.ca/2012/07/pinned-it-made-it-recipe-reviews.html

Raspberry Marzipan (vegan) Cupcakes

http://chocolatecoveredkatie.com/2011/02/11/raspberry-marzipan-muffins-for-two/

http://chocolatecoveredkatie.com/2011/02/11/raspberry-marzipan-muffins-for-two/

Have a (Plant) Powerful Week!…& don’t forget to follow me on Pinterest! Emmamazing

The Young Hearts Challenge: 2013

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It’s this simple: 12 pro longevity challenges, for 30 days each.

Think of each challenge as a daily commitment to yourself, an act of respect. This experience is about protecting the heart, for a long and healthy life.

heart tattoo

A year commitment might seem daunting. But let me assure you, dying before your time is even more so. I’m not aiming to be dramatic here, just honest. I lost my Dad when he was 53, and every year that passes by (it’s been 3), I am scared to bits about reaching that age, and knowing it’s the point in life, his ended. My mission has become to ensure those I meet and know, have the knowledge and inspiration to avoid dying to preventable disease, and this means looking out for more than just the ordinary risk factors….I aspire to do everything in my control to ensure my Dad’s fate, won’t be my fate either. 53 is incredibly young. I envision living well into my 100′s!

tough mudder team vega

To be truly pro active about your health means to think & act holistically. If you only support the body through conventional treatment (not prevention based) methods, you’ll never actually protect the body, you’ll only react (and sometimes when it’s too late). Holistic health means to support your physical, mental & spiritual health, and nutritional balance, simultaneously. Therefore through the Young Hearts challenge you’ll accomplish achievements in both the dietary, physical, mental and spiritual realms.

Seawheeze medal

Whether you join the Young Hearts Challenge at the beginning, or at any point thereafter, the order of the 12 challenges is less important than their completion. Choose an order that works for you. Further to this, with each challenge I’ll provide modifications, so you can join in at a level that’s right for you.

During each month I’ll post content, videos and link to webinars featuring tips and strategies to support success, recipes where applicable, inspiration and research.

emmamazing

The intention through each challenge is to develop a habit during that month that inspires a continued focus beyond the month. Sure, once you’re done, the actions may not continue to be a daily occurrence, but the idea is to stimulate and nourish you by requiring focus, determination and follow through.

Are you up to the challenge? How young is your heart?

To be proactive about your longevity, each month, choose a new 30 day challenge:

  1. 30 Days Plant Based
    1. The foundation to optimal wellness. Complete Thrive Forward e-learning program for (free) personalized nutriton coaching.
  2. 30 Days Alcohol Free (in support of “Feb-Fast”)
    1. Liver health focus, also excludes any artificial food additives
  3. I Quit Sugar 30 Day Challenge
  4. Flexibility & Body-Mind Awareness for 30 days
    1. 30 day yoga/pilates/stretching challenge
    2. Massage & foam rolling are complimentary!
  5. 30 Days to a Stronger Core
    1. This one’s all about injury prevention, and therefore inflammation prevention. Inflammation triggers c-reactive proteins in the blood, a biomarker for heart disease. Choose a daily core strength activity, such as plank-a-day
  6. 30 Days of Adequate Hydration
    1. Use the general guide of 1/2 your body weight in ounces (32 ounces in a liter)
      1. Ex: for a 130-140lb female, drinking apx. 2L of water before accounting for exercise
    2. Add 1 cup of water for every 15-20 mins of moderate to intense exercise (apx)
  7. 30 Days of Daily Cardio
  8. 30 Days of Quality Fats and Oils
    1. No fried, refined, trans or hydrogenated oils/fats (read your labels!)
    2. Emphasizing whole fats & oil free recipes
    3. Only cold pressed, dark bottled oils, if heated, always below their smoke point
  9. 30 Days Stimulant (caffeine) Free
    1. Focus on energizing through nourishment & sleep, not stimulation. Give your adrenals a break, and lower your stress hormone (cortisol) levels
  10. 30 Days of a Mental Challenge
    1. Practice a musical instrument every day, learn a new language, read every day, write, work on a craft, build something or take a new course. Remember: holistic health includes mental stimulation and nourishment. During this challenge you’ll ideally build upon why reducing stimulants and quality fats are important to your brain & circulatory health.
  11. 30 Days Gluten Free: Read Wheat Belly, and you’ll understand why!
  12. 30 day Meditation Challenge (building up to 30 mins)
    1. This one’s all about living in the moment