Today lets talk about holistic nutrition and meal prep. I have been working on observing and understanding the ebbs and flow of each season and how to stay grounded in nutrition as our season and environment shifts. Sometime it can feel extremely overwhelming and exhausting to figure out healthy holistic and nutritious food choices for yourself and your household but with inspiration all things become more possible.

I’ve decided that I want to share monthly inspiration for healthy nutrition via the blog in order to give us all a chance to think about easy ways to practice nutrition without feeling overwhelm or overworked. Let’s make it easy and then we’ll be more likely to make it consistent.

This month I have been investing in seasonal eating for produce, which can be such a great benefit for our physical health and mental health too. Something foods that can be great for fall and winter season is going to be sweet potato, onion, carrots, apples, oranges, pears, dates, greens, cabbage, cauliflower, brussel sprouts, garlic, clementine’s, squash and persimmons.

Granola, It’s What’s For Breakfast

This month I felt like granola cereal would be a perfect quick, healthy and hearty breakfast. I also love homemade granola cereal because you can add all the good spices and I tend to go heavy on the ginger and cinnamon. I also love oats for their health factor of keeping your body nourished and sustained for longer periods of time when you have a busier on the go lifestyle starting your day with oats can be such a great power move. If you want to be even more of breakfast champion consider adding fresh strawberries or chopped banana to your granola cereal for a delicious breakfast or you can also take the granola and add it to a cashew or almond milk yogurt with fresh fruit to mix up the breakfast routine or to make a good mid day snack.

Granola Cereal Recipe:

4 C. Old Fashioned Oats

1 C. Golden Raisins

1 C. Walnuts

1 C. Crushed Almonds, Cashews, or Walnuts

2-3  Tsp. Cinnamon

2-3 Tsp. Ground Ginger

1 Tsp. Nutmeg

2 Tsp. Vanilla Extract

1/2 C. Coconut Oil or Olive Oil

1/2 C. Honey

Directions: Pour all dry ingredients into a large mixing bowl. Mix all dry ingredients. Combine all wet ingredients in a separate bowl. Apply non-stick oil to a baking tray. Bake at 350 degrees for 30-40 minutes based on the brown texture you prefer. Allow the Granola to set for one hour before serving. It has amazing flavor and tastes great with fresh sliced strawberries or bananas with almond milk. My favorite cereal!

Green Protein Smoothie

Next, I love keeping a batch smoothie blend ready to go in the fridge to drink whenever the mood strikes or after my workouts to make sure I’m getting enough protein. I believe in green smoothies because they are amazing and packed with good for you nutrition. In the smoothie recipe below, I’m using the same mixed greens that I enjoy year around but I do love adding lemon for healthy digestion and increasing the flavor quality of the smoothie. I like to add vanilla protein to my green smoothie just to make the benefits more multi-use and multi-purpose and so far it’s been my easiest green smoothie and very satisfying to drink daily.

Green Protein Smoothie Recipe:

2 Cups Water

2 -4 scoops Vanilla Protein

2 Cups Mixed Greens

1/4 Ripe Avocado

1 Lemon Fresh Squeezed Juice

2 Servings Sea moss Gel

Directions: Add all ingredients. Blend ingredients in a high speed blender for a few minutes until the smoothie is consistent in texture. You can make a few batches of this smoothie and store in air tight glass containers. The smoothie mixture will expire in 5-7 days.

Warm Chicken Curry All The Time

Finally, my favorite recipe for the colder month’s is going to be golden chicken or tofu curry because it’s so hearty and like a stew but the flavor is amazing and makes you feel like you’re cuddled up in front of a fire place with a warm blanket even though your just eating a really good bowl of curry over jasmine rice but for all things we must find gratitude and enjoy life’s simplest pleasures. I also really love this curry recipe because it’s made in a crock-pot so you don’t have to do much but “set it and forget it”. I’m a big fan of crock-pot meals especially when you want to have a easy meal prep session.

Golden Curry Recipe:

Ingredients:

1 Pound of Chicken or Tofu (optional)

2 Sweet Potatoes (chopped)

1 Large Yellow Onion

2 Tbsp. Garlic

2 Carrots (chopped)

1 Can Coconut Cream

1 tsp. Red Chili Flakes

4 Tsp. Soy Aminos

1 Tsp. Sea Salt

32 oz. Vegetable Broth

4 Tbsp. Curry Powder (Yellow)

2 Tbsp. red Curry Paste

1/8 Tsp. Black Pepper

Directions:

Add all ingredients to a crock pot with exception of coconut milk. Allow for soup mixture to slow cook for 6-8 hours on “low” setting or 3-4 hours on “high” setting. Add coconut cream, sea salt and pepper to taste. This recipe is great to enjoy as a soup or served over brown rice.

I hope you enjoyed all of the recipes for this month’s Holistic Nutrition Meal prep. I’m so looking forward to coming back next month with a new 3-part meal prep where we can put the blender, oven, and crock-pot to use. Let’s save tome and also get our best health and nutrition, and we’ll keep it simple and easy!

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How to Practice Goal Setting For The Month Ahead

It’s almost a new year, if we’re lucky we’ll be back next year with the same thought, process, and hope. On some level most of us will be planning or considering what we’d like to see improve, where we’d like to make new accomplishments and what we are going to do about it all as far as helping the process. There’s no right or wrong way for planning goals that will be consistent for everyone but there are still a few tools that can help and will be worth trying for progress, stamina, and order.

In the paragraphs below, I’m going to share 3 tips that have made a big impact on how to organize your approach to goal setting, methods to build your stamina when your motivation decreases, and how to maintain an eye for incremental progress.

Get Your Overarching Goals First

The first tool that has made a big difference for me is to identify the overarching big umbrella goals first. These are usually goals that sound like “eat healthier”, “get more movement/ fitness”, or “take better care of myself”. Once you have your overarching goal, take a moment to think about why this goal is valuable to you. Why do you want to make more time for improvement in this area of your life? Write your why down on paper. Next, ask yourself “why now?” why is this important right now? Write that down also. Once you have some clarity of why now and why in general, you can start to think of your how. Usually how will and can include many different ways to focus on creating progress and practice for your goals. Grab a sheet of paper and jot down any ideas that come up for your practice.

Break your Goals Down Into smaller Steps Each Week

As you brainstorm different methods to practice to reach your goals consider which feels like the best match and most realistic for your lifestyle. If your goal is to eat healthier consider what are the small steps to do so. Do you need to go grocery shopping more often? Do you need to meal prep more often? Do you need to stop buying certain foods that you often eat in place of veggies? Do you need to talk with your partner or roommates about meal planning? Maybe it’s ideal to get prepared meals or something that will save time but give an advantage. Maybe a healthy eating app is ideal. Maybe it’s time to work with a nutritionist. Think about what works best for your goal. Think about what ideas feel the most sustainable. Write down which ideas also include accountability and support.

Add the steps that align best into your weekly schedule for the weeks of the month ahead. Make the steps very simple and easy to execute. Aim for low traffic days and times. For many this will be on the weekends and during the early morning hours.

Create a Recovery Plan

Sometime you won’t be successful. Sometimes you won’t have motivation or energy. On those days it’s good to create an incremental efforts list. Ask yourself what you can do on these days and times. Maybe instead of being able to eat all the healthy veggies, you can choose to eat a small salad or take your vitamins, or just drink water to hydrate a little bit more. It’s healthy and reasonable to have other ways of working on your goals that feel simple, incremental, and achievable even on your worst days. Prepare a list of possible actions you can take on low motivation/ low energy days. Hold yourself accountable to do those easy actions for your tough days. Also note you can take a day if needed but return to your goals if you want to see progress. Remember life happens to us all but we can also steer our way back to what we value.