Sticking to a nutritional plan and focusing on your health and wellness goals can be a lot of work. I am a huge believer in setting yourself up for success. When following any nutritional plan, be it clean eating, paleo, vegan, etc, its important to set up your kitchen pantry properly. Being fully stocked with healthy food options will help you from bingeing on junk.
In this video, watch how we stock and set up our vegan pantry. We share some essentials that we keep on hand and what we use them for.
When people ask “If you could only eat one food every day for the rest of your life, what would it be?” my answer is always PIZZA! It is absolutely my most favorite food ever. The problem is that it’s not really the best thing to eat when you are trying to eat healthier or lose weight. However, that is where Cauliflower Crust Pizza comes in.
Cauliflower Crust Pizza is a great substitute that is low carb, gluten free and can be adapted to fit many different diets such as Paleo and Whole 30. After years of playing around with it, I think I have finally perfected my recipe. The key is in getting out as much of the water as possible out of the cauliflower.
1 medium head of cauliflower (organic)
1/4 to 1/2 cup of cheese (Preferably organic and from grass fed cows. You can also do lower fat cheese)
1 medium egg
Toppings for pizza – cheese, sauce, veggies, etc
How to Make:
Cut up cauliflower and put in food processor. Pulse until its all broken up into smaller pieces similar to cauliflower rice. You can also grate it with a cheese grater but that takes longer.
Place cauliflower in a bowl and microwave for about 5 minutes to soften the cauliflower and pull some of the moisture out.
Press the cauliflower in a strainer or cheesecloth to get more moisture out and add it back to the bowl
Add your cheese, egg and seasonings and mix well until it is a dough like consistency
Pat out onto a pan lined with parchment paper into desired shape and thickness.
Bake in an oven at 425 for about 20-30 minutes until it is golden brown and crispy looking. A thicker crust will take longer to bake. Baking time will depend on your oven. You want a crispy crust similar to a regular pizza dough crust.
Remove from oven and add toppings: sauce, cheese, veggies, etc.
Place back in oven and bake another 10 – 15 minutes until toppings are warm and cheese on top is melted.
One of my secrets to being successful in my health, fitness and wellness goals is PREPARATION. Part of setting myself up for success is meal prep. I make most of my meals for the week ahead of time. On Sundays, I make all of my breakfast, lunch and snack meals for the upcoming week. This way I have my fridge stocked full of healthy, Paleo meals that are ready to just be heated and I don’t have any excuse to cheat. No stopping at Starbucks in the morning to grab a sugar laden muffin.
This Breakfast Casserole recipe is super easy to make and so delicious. I have also made these as individual Egg Cups by baking the recipe in muffin tins. I do find that making this recipe in a casserole dish is much easier to prepare as everything goes in one pan.
I’m listing the ingredients that I used for this batch, but you can get creative with what veggies and other proteins you add to the recipe. I typically use ground beef and season that instead of using sausage. I add spinach, onions and bell peppers, but have also done this with broccoli and other veggies. Go crazy with the veggie combinations.
18 whole eggs
1/2 to 1 Pound of Ground Meat (Beef, Chicken or Turkey)
1 Bell Pepper
3 cups of Kale
1 Medium Onion
Seasonings of your choice
Salt and Pepper to taste
Grease a casserole pan and preheat the oven to 420 Degrees
Dice the green bell pepper and onion (or other veggies you are using)
Add the spinach and bell pepper to the casserole pan
In a pan add the meat and onion and any seasonings, salt and pepper. Heat the meat through to almost completely cooked.
Add the onion and meat mixture to the casserole pan
In a separate bowl add the eggs and beat well.
Pour the eggs over the veggie and meat in the casserole dish
Bake in the oven for about 40 minutes until cooked through and browned around the edges
Let cool and then cut into desired servings and place in tupperware
For breakfast, place the tupperware in the microwave for about 90 seconds.
Last night I was craving something sweet but had nothing on hand as I had recently cleaned out my pantry.
Then in a lightbulb came on. Frozen banana “ice cream”! I keep frozen fruit on hand for smoothies and happened to have some frozen bananas and strawberries.
Throw into a food processor the following:
* 1 frozen banana
* 1/2 – 1 cup frozen Strawberries
* 10 drops of vanilla stevia
Blend all the ingredients together. You may have to stop several times to scrap down the sides of the food processor. Keep blending until it’s all blended and the consistency of ice cream. Serve and enjoy.
I see and hear, more often than I can count, people frustrated that they are working hard to lose weight but the number on the scale just does not reflect how hard they feel they have been working. Weight is usually the number one marker that people use to measure their health and fitness. And let’s be honest, we all have that “goal weight” that we’ve been trying to achieve for the past oh I don’t know…10 years!
Well, I’m here to tell you that it is all a crock! That number on the scale does not really measure how healthy or fit you are. It really doesn’t. AND that number that you see on the scale does not define who you are as a person. YOU ARE MORE THAN A NUMBER ON THE SCALE!
Yes, you do need to focus on eating right and working out to be healthy for your body. But not to see a certain number on the scale or fit into a certain clothing size. Even people at the perfect body weight (whatever the hell that is) could be mostly eating junk food and doing damage to their body that they are not aware of. Even some forms of exercise are doing damage to your body that you wont see for years to come (but that’s a whole other blog post). Your body is more than what you see on the outside. Healthy, and I mean REAL health, comes in all shapes and sizes.
Trust me as someone who has dealt with body image issues, and sometimes in unhealthy ways, you can not let that number on the scale define you. That number does not say what a loving, compassionate, thoughtful, strong, beautiful, intelligent, amazing person you really are. I used to obsess over my body weight, to the point that I would hardly eat anything just to see the number I wanted on the scale. It took me many years to get here, but I’ve learned to love the amazing body I have. Just as it is!
Sure I may be a little “soft” in the middle and not have six pack abs. But my body is strong, flexible and allows me to do the things I love like Yoga, Pilates, walking my dog, spending time doing things outdoors with my friends and family, etc. I’m grateful for the body I have that lets me do all these wonderful things. And my body can do some of the things that a guy with a six pack can’t do.
Learn to eat the right foods to have a healthy body inside and to prevent illness and disease in the body. Workout to gain flexibility, strength and more energy. As I like to tell my clients, think about it this way…when you are in your 80s or even hopefully in your 90s, you won’t care about how your body looks. You won’t care if you have a flat stomach or not. What you will care about is that you can still move, you can still walk, that you have the flexibility you need to reach down and tie a shoe or pull up your support hose.
I challenge you to not weigh yourself for the rest of this month. Instead focus on eating healthy foods, do exercise for fun and pay attention to how you feel. How well do your clothes start to fit? Are you gaining more energy? Do you feel stronger? Is your skin clearer? And remember YOU ARE MORE THAN A NUMBER ON THE SCALE!
GUESS WHAT DAY IT IS?! It’s “Set Yourself Up for Success Sunday” otherwise known as “Meal Prep Sunday”. In order to be successful in your health, fitness and wellness goals you have to set yourself up for success. A huge part of this is meal prep. Planning and preparing your meals for the week ahead of time is a huge part of this.
Start by cleaning out your refrigerator and pantry. Toss anything that is off your plan, that is going to go bad or that you know will throw you off your goals.
Plan out every meal for the coming week and make a grocery list. Only list things that you absolutely need to stay on point/plan for the week.
Hit the store and stick only to your list. No extras!
Then before the end of the day, prepare all your meals ahead of time so you have no excuses about being too tired or not having enough time to cook during the week.
Share your meal prep by posting photos of your prep in the Wellness Warriors Tribe Facebook Group or on my Wellness Facebook page. Or share your photos on Twitter and Instagram and tag me and use the hashtag #MealPrepSunday and #WellnessWarrior