No Consistency Equals No Results: Discipline

Don't Expect Results Without Consistency: Sustaining a Holistic Approach
Embarking on a weight loss and strength training journey requires more than just a determined mindset. It demands a consistent commitment to various crucial aspects of healthy living. Simply put, if you lack consistency in key areas like proper nutrition, regular exercise, stress reduction, adequate sleep, and sufficient hydration, all your efforts may fall by the wayside.

Weight loss is not solely about sweating it out in the gym or slashing calories from your meals. It's a multifaceted approach that demands attention to detail. Without consistently nourishing your body with the right foods, your progress will be hindered regardless of your efforts at the gym. It's essential to fuel yourself with balanced and nutritious meals, ensuring that you're providing your body with the sustenance it needs to thrive.

Similarly, engaging in regular exercise is vital to achieving weight loss and building strength. Consistency is key here—showing up at the gym sporadically or skipping workouts will impede your progress. Sticking to a well-designed training program requires commitment and dedication. So, whether it's lifting weights, practicing yoga, or engaging in cardio exercises, don't underestimate the power of a consistent workout routine.

Moreover, stress is a silent saboteur that can unravel all your hard work. While regular exercise can help alleviate stress, it's equally important to proactively manage stress through techniques like meditation, deep breathing, or engaging in hobbies you enjoy. Neglecting stress reduction strategies will hinder your ability to achieve your goals, as stress can impact our body's ability to shed unwanted weight and build muscle.

Aside from exercise and stress management, sleep and hydration form the pillars of optimal health. Inconsistency in getting an adequate amount of sleep—typically 7 to 9 hours for adults—can undermine your progress. Sleep is when your body recovers and rejuvenates, and skimping on it can disrupt your hormone balance and metabolism. Similarly, not drinking enough water can impair digestion, hinder nutrient absorption, and adversely affect your energy levels.

Making excuses, be it skipping workouts, indulging in unhealthy eating habits, or neglecting self-care, will not yield results. Even the most meticulously designed training program won't manifest its benefits if you fail to show up consistently. Success lies in adopting a holistic approach to your health, where every aspect—nutrition, exercise, stress management, sleep, and hydration—receives consistent attention and effort.

Remember, the road to a healthier you is built upon consistency and dedication. Embrace the challenge, prioritize your goals, and persistently work towards them. In doing so, you will rewrite your narrative and unlock the transformative results you desire.

Burning from the Inside Out: Inflammation

Understanding Inflammation: The Impact on Health and Potential Interventions
Inflammation is a natural response by our immune system to protect us from harmful invaders such as pathogens, injuries, or toxins. It is designed to be a short-lived process, helping our body to heal and restore balance. However, when inflammation persists or becomes chronic, it can wreak havoc on our health, including weight loss, heart, joints, skin, and overall well-being.

Inflammation is a complex biological process triggered by the immune system in response to tissue damage, infection, or foreign substances. The mechanism of action underlying inflammation involves a cascade of events orchestrated by various cells, chemical mediators, and signaling molecules. It begins with the recognition of danger signals by immune cells such as macrophages and dendritic cells. These cells release pro-inflammatory cytokines, such as interleukin-1 (IL-1) and tumor necrosis factor-alpha (TNF-α), which in turn attract more immune cells to the site of inflammation. Additionally, the damaged tissues and mast cells secrete histamine and prostaglandins, leading to vasodilation and increased blood flow. This vascular response facilitates the migration of immune cells, mainly neutrophils, and monocytes, to the inflamed area. Neutrophils release enzymes and reactive oxygen species to eliminate invading pathogens, while monocytes differentiate into macrophages that phagocytose pathogens and debris. Furthermore, the production of inflammatory lipid mediators, such as leukotrienes and prostaglandins, amplifies the immune response. Finally, once the threat is eliminated, anti-inflammatory molecules, like IL-10 and transforming growth factor-beta (TGF-β), are released to resolve the inflammation and promote tissue repair. Overall, the mechanism of action of inflammation involves a coordinated and dynamic interplay of various cellular and molecular components, aiming to protect the body and restore normal tissue function.

Chronic inflammation is a complex physiological response that occurs when the immune system is persistently activated due to various factors. Chronic inflammation can be caused by a combination of genetic predisposition, environmental factors such as exposure to toxins or pollutants, poor diet, stress, and lifestyle choices like smoking or excessive alcohol consumption.

The continuous activation of the immune system leads to the release of pro-inflammatory chemicals and the recruitment of immune cells to the affected area. As chronic inflammation persists, it can have significant negative effects on different body systems. For instance, prolonged inflammation in the cardiovascular system can contribute to the development of atherosclerosis and increase the risk of heart disease. In the respiratory system, chronic inflammation can lead to conditions such as asthma or chronic obstructive pulmonary disease. Inflammatory processes in the digestive system may contribute to inflammatory bowel disease. Additionally, chronic inflammation can impact the musculoskeletal system, potentially leading to conditions like arthritis, and affecting the nervous system, contributing to neurodegenerative disorders such as Alzheimer's disease or multiple sclerosis. Chronic inflammation has the potential to disrupt the normal functioning of various body systems, emphasizing the importance of managing and mitigating inflammation to maintain optimal health. More on this shortly.

Chronic inflammation begins when the immune system goes awry, mistakenly attacking healthy tissues and cells instead of threats. Several factors can trigger this chain reaction, including poor diet choices, stress, lack of exercise, smoking, and excessive alcohol consumption. Over time, these lifestyle habits can stoke the fires of inflammation, setting the stage for a cascade of negative effects.

When it comes to weight loss, chronic inflammation can be a formidable obstacle. Elevated levels of pro-inflammatory molecules impede the body's ability to regulate appetite, leading to increased hunger and cravings. Additionally, chronic inflammation can disrupt insulin signaling, making it more challenging to maintain stable blood sugar levels and promote fat storage.
Heart health is significantly impacted by inflammation. Persistent inflammation can damage blood vessel walls, contributing to the formation of arterial plaque. This increases the risk of cardiovascular diseases, such as heart attacks and strokes. Moreover, chronic inflammation can disrupt the delicate balance of blood clotting, further heightening these risks.
Joints bear the brunt of chronic inflammation as well. The prolonged immune response can trigger an overproduction of destructive enzymes, leading to joint damage and pain. Conditions like arthritis can worsen, limiting mobility and impeding a person's quality of life.
Skin health is not spared from the harmful effects of inflammation either. Chronic inflammation can undermine the skin's ability to repair and regenerate, resulting in a dull complexion, premature aging, and increased vulnerability to skin conditions such as acne, eczema, and psoriasis.
The overall impact of chronic inflammation on our health should not be underestimated. Studies have linked it to an increased risk of various chronic diseases, including diabetes, cancer, Alzheimer's, and obesity. Furthermore, it can weaken the immune system, impair cognitive function, and hinder the body's ability to heal.
Fortunately, there are interventions that can help reduce inflammation and mitigate its detrimental effects. Adopting an anti-inflammatory diet rich in whole foods, particularly fruits, vegetables, fatty fish, nuts, and seeds, can provide essential nutrients and antioxidants to combat inflammation. Regular physical activity, stress management techniques like meditation or yoga, and adequate sleep are also vital in reducing inflammation levels.
Additionally, certain supplements and herbs, such as omega-3 fatty acids, curcumin, and ginger, have shown promise in reducing inflammation. These natural remedies, combined with a holistic approach to wellness, can help restore balance, alleviate inflammation, and promote overall health.

While inflammation may be a natural defense mechanism, it is crucial to understand its potential negative effects on weight loss, heart health, joints, skin, and overall well-being. By adopting a proactive approach and implementing healthy lifestyle practices, one can effectively manage inflammation and pave the way for a healthier, more vibrant life.

Autophagy: Self Healing

Autophagy: Embracing the Body's Natural Cleansing Process

Autophagy, a term derived from the Greek words "auto" meaning self and "phagy" meaning eating, is a fascinating cellular process that holds immense potential for promoting a healthier body and mind. It involves the dismantling and recycling of damaged or dysfunctional cellular components, an internal rejuvenation process that brings a host of benefits.

The advantages of autophagy are wide-ranging and impactful. By clearing out unwanted cellular waste and recycling it for energy, autophagy plays a crucial role in maintaining cellular cleanliness and preventing the accumulation of harmful substances. It is also linked with improved longevity, neuroprotection, enhanced immune function, and the prevention of various chronic diseases, including cancer, Alzheimer's, and heart disease.

Curious about how to tap into the benefits of autophagy? Initiating this powerful process can be achieved through various techniques, ensuring you make it an integral part of your daily lifestyle. Intermittent fasting is one popular method, where you restrict your eating window to a specific time period each day, allowing your body ample time to switch into autophagy mode.

Intermittent fasting is a dietary practice that has gained significant popularity due to its potential health benefits. One of its most intriguing effects is autophagy, a cellular process that involves the breakdown and recycling of damaged cells and cellular components. While the exact duration required to initiate autophagy through intermittent fasting can vary from person to person, it is generally believed that it takes approximately 12 to 16 hours of fasting for this process to commence. During this fasting window, the body depletes its glycogen stores and begins utilizing stored fat as an energy source, leading to a cellular response that triggers autophagy. However, it's important to note that autophagy may continue to increase as the duration of fasting extends beyond this initial period, making intermittent fasting a valuable tool for optimizing cellular health and promoting overall well-being.

Adequate sleep is another vital factor, as autophagy is known to be enhanced during deep sleep. Prioritize a consistent sleep schedule and create a relaxing bedtime routine to optimize this natural cleansing process.

Physical exercise also plays a significant role in initiating autophagy. Engage in regular moderate to intense workouts, combining cardiovascular exercise with strength training to stimulate autophagy and reap its many rewards. Adopting a nutrient-dense, low-carbohydrate diet can trigger autophagy by reducing insulin levels and increasing ketone production. Including foods such as green leafy vegetables, healthy fats, and protein-rich sources can support this cellular cleansing mechanism.

Lastly, don't overlook the power of stress reduction and mindfulness practices. Chronic stress can hinder autophagy, so implementing stress management techniques like meditation, deep breathing exercises, and pursuing hobbies that bring joy can positively influence autophagic processes.

Incorporating autophagy into your daily lifestyle holds immense promise for promoting optimal health and longevity. By embracing these strategies, you can harness the inherent power of your body's natural cleansing process and embark on a journey toward improved well-being and vitality.

Honey Baked Fruit

SERVING SIZE: 3 PREP TIME: 15 MINUTES COOKING TIME: 60

INGREDIENTS:

• 1 Nashi pear, peeled and cut into wedges

• 1 Gala apple, peeled and cut into wedges

• ½ cup raspberry

• ½ cup blackberry

• 3-4 slices of pineapple

• ¼ cup walnuts

• 2 tbsp brown sugar

• 2 tbsp butter or coconut oil

• ½ lemon juice

• ½ tbsp honey

• ¼ tsp cinnamon

• ⅛ tsp nutmeg, chopped

• 1 sprig rosemary

• ¼ cup pomegranate juice

DIRECTIONS:

1. Whisk the melted butter or coconut oil with brown sugar,honey, lemon juice, pomegranate juice, cinnamon and nutmeg.

2. Place the pear, apple and pineapple slices in a baking dish. Scatter the berries and pour the liquid mixture over the other fruits. Put the rosemary on top.

3. Bake for about 45 mins in a preheated oven at 320°F/160°C.

4. Sprinkle the chopped walnuts top of the fruits.

5. Bake another 15 mins at 320°F/160°C. Serve with plain low-fat yogurt if desired.

NUTRITION INFO: Calories: 270, Carbohydrates: 37, Protein: 4g, Fat: 14g

Cinnamon Roll Smoothie

SERVING SIZE: 1 PREP TIME: 5 MINUTES COOKING TIME: 5

INGREDIENTS:

• 1 cup (245 g) Greek yogurt plain nonfat

  0.5 tsp Vanilla extract

  1 tbsp Almond butter

  1 banana Frozen banana

  1.5 tsp Cinnamon

  0.75 cup (184 g) Almond milk

  0.33 cup (27 g) Oatmeal or rolled oats regular or quick dry uncooked

DIRECTIONS:

1. Place all the ingredients in a blender.

2. Blend until smooth. Add ice cubes or water for a lighter consistency.

3. Serve in a large glass. Optional: add monk fruit sweetener for extra sweetness.

NUTRITION INFO: Calories: 486, Carbohydrates: 61, Protein: 34g, Fat: 14g

Your Body’s Talking: Biometric Stress

Biometric Stress: Understanding Indicators and Intervention
Biometric stress is a term used to describe the physiological and psychological strain experienced by an individual in response to various stressors. This type of stress manifests in multiple ways, and understanding the biometric stress indicators can provide valuable insights into one's well-being.

Galvanic skin response (GSR) is one of the important indicators used to measure biometric stress. GSR measures the electrical conductance of the skin, indicating changes in sweat gland activity. When an individual is under stress, the sympathetic nervous system becomes active, leading to increased sweating and subsequently altering the GSR.

Heart rate variability (HRV) is another critical biometric indicator of stress. HRV refers to the variation in time intervals between consecutive heartbeats. A decrease in HRV signifies heightened sympathetic nervous system activity and can be indicative of chronic stress.

Cortisol levels, a hormone released by the adrenal glands in response to stress, are also considered a biometric stress indicator. Higher cortisol levels indicate elevated stress levels, while prolonged exposure to stress can lead to imbalances in cortisol production, potentially resulting in adverse health effects.

Blood pressure is closely correlated with biometric stress. Stress triggers a release of stress hormones, causing blood vessels to constrict and heart rate to increase, leading to elevated blood pressure levels. Prolonged high blood pressure can have detrimental effects on cardiovascular health.

To reduce biometric stress, various interventions can be effective. Mindfulness techniques, such as deep breathing exercises and meditation, provide a sense of calm and relaxation, helping to manage stress levels. Regular physical exercise has been shown to reduce cortisol levels and improve heart health.

Adopting healthy lifestyle habits, including a well-balanced diet, adequate sleep, and social support, can also combat biometric stress. Additionally, engaging in activities that bring joy and relaxation, such as hobbies or spending time in nature, contribute to stress reduction.

Understanding and monitoring biometric stress indicators like GSR, HRV, cortisol levels, and blood pressure can empower individuals to take control of their stress levels. By implementing effective stress-reducing interventions, one can enhance overall well-being and achieve a healthier, more balanced state of being.

Am I Hungry? Ghrelin: Hunger Hormone

How does your stomach tell your brain it is hungry?

Understanding the Role of Ghrelin in Weight Management and Health

Ghrelin, often referred to as the "hunger hormone," plays a crucial role in regulating appetite and energy balance in our bodies. Produced mainly in the stomach, ghrelin signals hunger to the brain and stimulates food intake. However, its influence extends beyond just triggering hunger pangs. The mechanism of action of ghrelin begins when it binds to certain receptors in the hypothalamus, a region of the brain responsible for regulating appetite. This interaction activates neurons that promote feeding behavior, leading to an increased desire to eat. Ghrelin also influences other brain areas involved in reward, motivation, and pleasure, making it a key player in our eating habits.

To grasp the difference between ghrelin and leptin, another hormone involved in appetite regulation, it's important to note their opposing effects. While ghrelin promotes hunger and enhances food intake, leptin acts as a satiety hormone, signaling fullness and regulating energy expenditure. These two hormones work together in a delicate balance to maintain our body weight and prevent imbalances.

Ghrelin can contribute to weight gain when its levels are consistently elevated. Research has linked increased ghrelin production to obesity, as elevated levels can lead to overeating and an increased preference for high-calorie foods. Moreover, disruptions in ghrelin signaling can negatively impact our metabolism, leading to decreased energy expenditure and weight gain over time.

Ghrelin also plays a role in weight loss efforts. When we restrict our calorie intake or engage in dieting, ghrelin levels tend to rise as a biological response to restore energy balance. This increased ghrelin may work against weight loss efforts by promoting hunger and reducing metabolic rate. Therefore, it's crucial to understand the intricate relationship between ghrelin and weight management.

Low ghrelin levels can be caused by several factors. One primary cause is fasting or severe calorie restriction. Other factors that may lead to low ghrelin levels include obesity and high-fat diets. When ghrelin levels are low, it can have various effects on the body. Individuals may experience a reduced appetite, decreased food intake, and potentially a slower metabolism. Additionally, low levels of ghrelin may impact mood and energy levels, potentially leading to fatigue and decreased motivation for physical activity. It is important to note that maintaining a balance in ghrelin levels is crucial for proper regulation of hunger and maintaining a healthy weight.

High ghrelin levels can be caused by several factors. Levels naturally increase when the body needs fuel or energy, such as during fasting or calorie restriction. Inadequate sleep has been linked to elevated ghrelin levels, as sleep deprivation disrupts the hormones' regulation. Chronic stress and certain medical conditions like Prader-Willi syndrome or certain eating disorders may also contribute to high ghrelin levels. When ghrelin levels are high, individuals may experience increased appetite, intense food cravings, and a heightened sensitivity to food-related cues. This hormone stimulates hunger and enhances the rewarding properties of food, which can lead to overeating and weight gain if not properly managed. High ghrelin levels can potentially disrupt the balance between hunger and fullness, and contribute to the development of obesity or other metabolic disorders.

Promoting healthy levels of ghrelin involves adopting certain lifestyle practices. Prioritizing a balanced diet with sufficient protein, fiber, and healthy fats can help regulate ghrelin levels and promote satiety. Adequate sleep is also crucial, as insufficient sleep has been associated with increased ghrelin production. Regular physical activity, stress management, and mindful eating practices can further support the optimization of ghrelin levels and overall well-being.

Understanding ghrelin's mechanism of action, along with the difference between ghrelin and leptin, is essential for comprehending its impact on weight gain and weight loss. By adopting healthy lifestyle habits that promote the regulation of ghrelin, individuals can better manage their appetite, support weight management efforts, and cultivate a healthier overall state of being.

Health Benefits: Ginger

Ginger: Unveiling its Incredible Health Benefits

Ginger, a prized spice native to Southeast Asia, has been cherished for centuries not only for its unique flavor but also for its remarkable health benefits. From its aroma to its potent medicinal properties, ginger has become a staple ingredient in various culinary dishes and traditional remedies. Let's delve into the extraordinary health benefits that ginger offers:

1. Digestive Aid

Ginger has long been recognized for its ability to alleviate digestive issues. It stimulates the production of digestive enzymes, promoting smooth digestion and reducing bloating and discomfort. Additionally, ginger can help relieve nausea and morning sickness, making it particularly beneficial for pregnant women.

2. Anti-Inflammatory Effects

One of ginger's most notable health benefits lies in its powerful anti-inflammatory properties. It contains bioactive compounds, such as gingerols and shogaols, which combat inflammation and may help reduce the risk of chronic conditions, such as arthritis and inflammatory bowel disease.

3. Immune System Booster

Thanks to its immune-boosting properties, ginger can help strengthen the body's defense mechanisms. It contains antioxidants that protect against oxidative stress, boost the immune response, and may help fight off common infections and viruses.

4. Pain Reliever

Ginger has been traditionally used as a natural analgesic to relieve pain and alleviate discomfort. Its anti-inflammatory properties help reduce pain associated with conditions like osteoarthritis, migraines, and menstrual cramps. Regular consumption of ginger may assist in managing chronic pain in a more holistic manner.

5. Heart Health Support

Recent studies indicate that ginger may positively impact cardiovascular health. It has been associated with reducing cholesterol levels, lowering blood pressure, and preventing blood clot formation. Incorporating ginger into a balanced diet may contribute to maintaining a healthy heart.

6. Anti-Nausea Remedy

Ginger is well-known for its ability to soothe nausea and prevent vomiting. Whether it's motion sickness, post-operative nausea, or chemotherapy-induced nausea, ginger can provide relief by calming the stomach and easing digestive discomfort.

7. Weight Management Aid

For those seeking weight management, ginger can be an advantageous addition to their regimen. It helps boost metabolism, regulate blood sugar levels, and decrease appetite. These properties make ginger a potential support in achieving and maintaining a healthy weight.

8. Cognitive Function Enhancement

Emerging research suggests that ginger may have brain-boosting capabilities. Its anti-inflammatory and antioxidant properties could protect against age-related cognitive decline. Ginger's potential to enhance memory and overall cognitive function makes it an exciting area of exploration in neuroscience.
From soothing digestion to strengthening the immune system and supporting heart health, ginger offers a range of remarkable benefits. Whether used in cooking, brewed as tea, or incorporated into natural remedies, this versatile spice has secured its place as a powerhouse in promoting overall wellness. So, why not embrace the remarkable qualities of ginger and unlock its potential for a healthier and more vibrant life?

Ravenous Beast: Leptin Resistance

Leptin Resistance: Unlocking the Mystery Behind Weight Loss Stalling

Have you ever found yourself in a frustrating battle with weight loss, despite your best efforts? That ravenous beast could be a miscommunication between your brain and your hunger hormones, a phenomenon called leptin resistance. Leptin, often referred to as the "satiety hormone," plays a crucial role in regulating hunger and maintaining a healthy weight. However, when the body becomes resistant to leptin's signals, weight loss can come to a screeching halt.

Leptin, produced by fat cells, is responsible for signaling the brain about the body's energy stores. When leptin levels are normal, it creates a feeling of fullness and satisfaction after a meal, curbing our appetite. But in cases of leptin resistance, the brain fails to receive these signals, leading to prolonged hunger, increased food intake, and weight gain.

The mechanism of action for leptin resistance is complex. Over time, high levels of circulating leptin can result in reduced sensitivity of the brain receptors that respond to the hormone. This desensitization leads to a state where the brain fails to acknowledge the presence of leptin, causing hunger and cravings to persist.
Thankfully, there are interventions that can help avert leptin resistance and jumpstart weight loss. One crucial step is adopting a healthy lifestyle that includes regular physical activity and a balanced diet. Exercise promotes the sensitivity of leptin receptors, making them more responsive to the hormone's signals.

Additionally, incorporating foods rich in omega-3 fatty acids, such as fatty fish and flaxseeds, can help combat leptin resistance by reducing inflammation and improving leptin's ability to work effectively. Furthermore, avoiding processed foods, refined sugars, and excessive calorie intake can help prevent the development of leptin resistance. A diet rich in fiber, lean proteins, and whole grains helps regulate appetite and maintain stable blood sugar levels, which can bolster leptin sensitivity.

Understanding the mechanisms of leptin resistance and implementing interventions to avert it can be key in overcoming weight loss plateaus. By adopting healthy lifestyle habits and making mindful food choices, we can leverage the power of leptin and regain control over our hunger, allowing for successful weight loss and improved overall health.

Dirty Banana Pudding

SERVING SIZE: 1 PREP TIME: 5 MINUTES COOKING TIME: 0

INGREDIENTS:

• 13.23 oz (375 g) Total 2% low-fat authentic Greek yogurt

• 0.75 large Banana

• 3 tsp Coffee instant

• 375 g (13.23 oz) Tofu firm

• 1.5 tbsp Chia seed

DIRECTIONS:

1. Blend the yogurt with tofu, banana, and coffee. Add one or two packets of monk fruit sweetener.

2. Transfer into a cup, add the chia seeds, and mix.

3. Refrigerate for 15 minutes or overnight.

NUTRITION INFO: Calories: 746, Carbohydrates: 56, Protein: 75g, Fat: 29g

6 Fresh Tips to Add Healthy Fats Daily

1. Add nuts and seeds to your breakfast.

2. Snack on a fruit with nut butter.

3. Add pumpkin seeds or hemp seeds to salads.

4. Add olives or avocados to wraps.

5. Cook with olive oil or sunflower oil.

6. Choose oily fish once per week, like salmon.

5 Sneaky Ways to Add Veggies

1. Make stir-fry

2. Make vegetable puree

3. Make soup

4. Add vegetables to your smoothie

5. Use cauliflower instead of rice

Carrot Cake Smoothie

SERVING SIZE: 1 PREP TIME: 5 MINUTES COOKING TIME: 0

INGREDIENTS:

• 1 tsp Honey

• 1.5 cup (365 g) Soy milk

• 1.75 scoop Raw organic vanilla plant protein powder

• 1 tsp Vanilla extract

• 1 slice (1" dia) Ginger root raw

• 1.5 tbsp Chopped walnuts

• 1 tsp Cinnamon

• 0.5 medium Banana

• 0.5 cup of slices (78 g) Carrots boiled without salt

DIRECTIONS:

1. Use your favorite plant-based milk.

2. Serve and garnish with walnuts on top.

3. Blend all the ingredients until smooth, except for the walnuts.

NUTRITION INFO: Calories: 509, Carbohydrates: 40, Protein: 52g, Fat: 18g

Protein Yogurt Parfait

SERVING SIZE: 1 PREP TIME: 5 MINUTES COOKING TIME: 0

INGREDIENTS:

• 0.5 oz (14 g) Cereals Muesli Alpen no added sugar

• 0.5 cup, halves (76 g) Strawberries raw

• 0.3 cup (48 g) Blueberries raw

• 2 scoops of vegan protein vanilla flavor

• 0.66 cup (156 g) Vanilla coconut milk vegan delight yogurt 

Directions:

1. Mix vegan yogurt with protein powder until smooth.

2. Add yogurt mixture to a bowl, and top with muesli, chopped strawberries, and blueberries.

NUTRITION INFO: Calories: 507, Carbohydrates: 45, Protein: 56g, Fat: 10g

Vegetarian Breakfast Skillet

SERVING SIZE: 1 PREP TIME: 10 MINUTES COOKING TIME: 10

INGREDIENTS:

• 2 tsp Olive or extra virgin olive oil

• 50 g (1.76 oz) Avocados raw

• 0.25 cup (4 g) Cilantro or coriander leaves fresh or raw herb

• 5 medium Mushrooms white raw

• 1 cup, chopped (124 g) Zucchini raw

• 1 small Onion raw

• 1 medium Vegetables peppers red bell

• 1 sausage Mexican chipotle vegan sausages by field roast

• 1 tsp Cumin seed ground

• 1 tsp Paprika smoked

Directions:

1. Heat oil in a non-stick pan over medium high heat. Add in chopped zucchini, diced peppers, diced onion, sliced mushrooms, and chopped sausage. Cook until vegetables are tender and sausage is hot. About 5 - 7 minutes.

2. Add to spices to skillet and cook for 2 minutes to combine.

3. Serve skillet mixture in bowls topped with cilantro and thinly sliced avocado.

NUTRITION INFO: Calories: 508, Carbohydrates: 34g, Protein: 35g, Fat: 29g

Cottage Sweet Salad

SERVING SIZE: 1 PREP TIME: 5 MINUTES COOKING TIME: 5

INGREDIENTS:

• 2 cup (60 g) Spinach

• 2.5 tablespoons, chopped Walnuts

• 0.75 cup, grated Carrots

• 0.75 cup, pared, chopped Cucumber peeled raw

• 0.5 cup Grapes

• 1.5 cup (not packed) (339 g) Cottage cheese low fat 1% milkfat

Directions:

1. Finely chop the spinach, halve the grapes, peel the cucumber, remove the seeds, then chop into small cubes and grate the carrot.

2. Mix the cottage cheese with the cucumber, carrots, walnuts, and grapes.

3. Serve the spinach in a bowl and place the cottage mix on top. Enjoy!

NUTRITION INFO: Calories: 476, Carbohydrates: 38g, Protein: 48g, Fat: 16g