29 Oct 2024
Going Vegan Tips, Traveling Vegan, Vegan Lifestyle
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Flying Vegan: How to Stay Healthy and Aligned with Your Values While Traveling

flying vegan travel tips

As I write this I’m on an airplane, flying across the country to speak at the SoCal Vegfest, eating my salad with a smile on my face because the hummus that I also brought along with carrots made it through security (it doesn’t always). #thingsonlyaveganwouldsay 😆

Here’s a vegan travel tip: I always opt for bringing a hearty salad that I make at home and put in a collapsible container, rather than bringing “snack” foods like trail mix.

This goes along with my philosophy of eating in a way that gives you the most bang for your caloric buck (high nutrient to calorie ratio), which helps me maintain a strong, lean body without walking around feeling hungry or deprived.

I’m pumped to see some old friends at the festival (Shabnam Islam, Allison Melody, and James Wilks to name a few), and to meet some of the amazing people I’ve interviewed for the Rise & Thrive Podcast in person for the first time (like Chef Babette Davis, whose Rise & Thrive interview just came out!). I’ll be sharing all about the experience in next week’s newsletter.

Speaking of travel… 

It’s so interesting, I was having a catch-up call with Christina Pirello (host of the PBS show, Christina Cooks) the other day, (hers is one of my favorite interviews EVER on the Rise and Thrive Podcast).

We were chatting about chatting… Both of us find ‘small talk’ challenging – even a bit painful and exhausting if I’m being totally honest!

Our conversation then gravitated toward the topic of contemplating our own impact in this world… both positive and negative. For example, right now, I’m flying across the country in an airplane.

I’m making this trip to speak at a festival that is all about inspiring people to go vegan/eat plant-based, with reducing our carbon footprint as one of the reasons to do so. (I’ve seen recent studies that report that a vegan’s carbon footprint is typically 50-75% less than that of a meat-eater.)

According to good ol’ Google, a flight across the United States emits about 0.62 tons of carbon dioxide (CO2) per passenger.

That said, I think it’s fair to ask myself, “Am I doing the “right” thing here?”

To answer this question, I think about my intention of moving through the world doing the most good and the least harm.

Is this trip aligned with my intention?

I believe it is – so here I am, on my way!

While we’re on the topic of travel…

Even with the healthy relationship I enjoy with food now, I still sometimes get thrown off a bit when I travel.

London in September was tougher than I imagined in that salads that are up to my standard (I am admittedly a salad snob) were much less accessible than I had expected. And a simple green vegetable juice was surprisingly hard to find.

I mean, can you believe that at the popular Joe & the Juice, they put olive oil in their green juices? I mean, their argument is that it keeps the juice from separating and helps the fat soluble vitamins absorb better. But when I’m craving a green juice, I personally don’t want oil in it. (Blending the juice with a little avocado would be a preferable way to add fat to a juice.) I found this very annoying!

For someone who eats salad as my first meal of the day because it makes me feel so damn good, missing out on my greens rocked my world a bit, and when I got home, I found myself struggling a bit with cravings.

And do you know what helped me get back on track?

Drum roll please…

WATER.

Yup, plain ol’ (filtered) water. A lot of it.

I upped my water intake to over 100 oz a day for a week.

I also made sure that I did not drink water in the 30 minutes following eating, as it does not lend well to the digestion process.

The results felt magical! Within just a few days I felt detoxed, and I was so full of water most of the day, and so busy running to the bathroom to pee, that I didn’t have the desire or time to eat foods that weren’t aligned with feeling my best.

I’m now back to drinking an average of 70-100 oz of water a day.

By the way…

At the risk of this being TMI, Quinn and I joke that I have the bladder the size of Fiona (my rescue chihuahua), so I still pee a lot, but it’s truly worth how great being fully hydrated makes me feel. 

If you’re into Ayurvedic medicine, my Vata dosha is off the charts, making me prone to dehydration. 

And last, speaking of Fiona, she is doing well… such a light in my life! I’ll fill you in more about her progress around her anxiety soon.

 

 

Interview to Check Out

I had such a fabulous conversation with Caryn Hartglass on her podcast, It’s All About Food, last week, and I’m excited to share it with you. We covered a lot of ground, but what I think may be most valuable was our deep dive deep into the topic of cravings.

Have a listen HERE!

 

 

New Freebie to Download

I recently created this Emergency Cravings Kit – A guide that helps you better understand your cravings and provides a super simple 5-step strategy to say goodbye to self-sabotaging snack attacks and hello to enjoying food without the guilt.

And guess what… It’s FREE!

 

18 Oct 2024
Vegan Lifestyle
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POV: You’re a Vegan Introvert at Austin City Limits Music Festival

Austin City Limits Music Festival as an Introverted Vegan

If you’re an introvert, or a highly sensitive person, you’ll probably relate to what I’m sharing today. (I’m an introvert and consider myself toward the highly sensitive end of the spectrum.) And if you’re an extrovert, this may help you understand your introverted friends a bit better.

It’s funny, my friend Anne (founder of Hogs & Kisses Farm Sanctuary) is constantly sending me hilarious “POV: You’re an Introvert” memes and reels like this one on Instagram, and in all honesty, it brings me quite a bit of comfort… they make me feel understood😆!

What’s also interesting to me, is how many acquaintances I have (often in the professional vegan space) are surprised to find out that I’m an introvert, I think because I really put myself out there professionally, DESPITE my introverted nature.

Anyway, all this to say that I recognize that I am ever-evolving, and I find it fascinating to oscillate between challenging myself to experience life outside of my comfort zone, and honoring who I am and what sparks joy, and what triggers anxiety…. Know what I mean?

When it comes to training, I LOVE challenging my body in ways that build strength, increase mobility and flexibility, and improve stamina, which absolutely means being uncomfortable. But to me, that’s a valuable, even exhilarating, type of discomfort.

When it comes to going to festivals on the other hand, being in huge crowds is a whole different type of discomfort… and one that I am finding less and less valuable.

That said, I went to the Austin City Limits Music Festival last weekend for the second time with Quinn (and 90,000 other people). His company puts on the event, and it is one hell of a music festival, with an awesome line-up of some of my favorite artists and bands including Chris Stapleton, Sturgill Simpson, Leon Bridges, and Norah Jones.

There’s honestly no other way I would go to ACL except hand-in-hand with my man, who is so attuned to my needs it’s ridiculous (I’m such a lucky woman!)🥰. We had access to backstage, the “artist village,” the “Boom Boom” area, and company trailers where we could go to get out of the crowded gen pop area.

I always enjoy meeting Quinn’s friends and colleagues. Since we don’t live in the same city, going to the festival together makes me feel more connected to him and his life.

My dear friend Mahala, long-time vegan chef and Tantra teacher (who I interviewed on Rise & Thrive Episode 46, which listen to here or watch here)  came too, which was awesome. Talk about a beautiful, fun-loving soul!

So even though there were moments where I questioned what the hell I was doing there, I’m grateful I made the trip, and I will carry the memory of the adventure of it all with a smile on my face.

On another note, navigating the festival as a vegan was both easy and difficult. Easy in that there were plenty of vegan options to choose from among the vendors. Difficult because in the Boom Boom area they feature a celebrity chef who was cooking up whole pigs on display, which brought me back to a memory I have of being in elementary school, going to a Fourth of July barbeque where there was a pig roasting. I remember the horror I felt as I literally ran as far away as I could in tears.

Now, I get to practice both being connected to the pig’s suffering/death (along with the billions of other land animals who suffer and die each year), while also not only maintaining my composure, but also giving myself permission to stay connected to joy.

So there you go!

If you enjoyed this post, make sure you’re signed up to receive my Soul-Aligned Sunday weekly newsletter for your weekly dose of me sharing my latest discoveries and updates as related to Sexy Fit Vegan, holistic health and fitness, veganism, and playfully navigating this adventure we call life.

22 Sep 2024
Animal Rights, Vegan Lifestyle
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The Humble Hero Everyone Needs to Know: Fiona Oakes

Fiona Oakes vegan

I had planned to give myself a break from writing this week, but here I am, having just returned from the UK and feeling too inspired NOT to share one of my experiences with you today – visiting Tower Hill Stables Animal Sanctuary (with my boyfriend, Quinn).

Fiona Oakes and Ella Magers vegansIt’s hard for me to even begin to put into words how much it meant for me to meet Fiona Oakes in person at her sanctuary (Tower Hill Stables), where she and Martin Morgan dedicate their entire lives to providing a forever home to around 450 rescued farm animals.

Fiona is the most humble hero I’ve ever met… A true champion for animals who has a story so extraordinary that they made a documentary about her called Running for Good that I HIGHLY recommend watching for a full-body-chills viewing experience! Fiona Oakes and Percy bear(That’s Percy bear in the picture, by the way, who you get to know when you watch the movie.)

Fiona, with her extreme authenticity and altruism, combined with her super-human athletic abilities, deserves a global spotlight… not for the purpose of fame, which she gives zero shits about, but rather to support her mission of amplifying the voices of farmed animals and funding her sanctuary.

That said, from what I’ve learned, she’s been let down time and time again, like when she was cut out of the Game Changers movie at the last minute without an explanation, and when Rich Roll trashed an episode they recorded without offering to re-record (and for some reason refusing to follow her or the sanctuary on social media).

Martin, Fiona’s partner in running the sanctuary, generously put Quinn and I up for the night in his home, gave us the grand tour of the sanctuary letting us help out where we could, shared his food with us, and gave us the inside scoop about the struggles they face.

The operating cost of the sanctuary is around $30,000 UK pounds per month. Martin’s salary used to cover a lot of that cost, but now that he’s retired they rely more heavily on donations which have been declining each year. Tower Hill Stables Animal Sanctuary Goat

Martin, Fiona’s partner in running the sanctuary, generously put Quinn and I up for the night in his home, gave us the grand tour and let us help where we could, shared his food with us, and gave us the inside scoop about the struggles they face.

The operating cost of the sanctuary is around $30,000 UK pounds per month. Martin’s salary used to cover a lot of that cost, but now that he’s retired they rely more heavily on donations which have been declining each year.

Tower Hill Stables Animal Sanctuary Ella Magers turkeysAnd by the way, Martin hasn’t had more than ONE day away from the sanctuary in over 20 YEARS, and he only mentioned it because I asked (he wasn’t complaining).

If you haven’t listened to the interview I did with Fiona for the Rise & Thrive podcast, it’s my all-time favorite interview. Check out the podcast episode here and watch the Running for Good documentary here.

Follow Fiona and Tower Hill Stables on Instagram, subscribe to Fiona’s inspirational Patreon account here for as little as $1/month (for just $5 you’ll be buying a stack of carrots for the animals each month), and/or donate directly to the sanctuary here if you can.

Every little bit helps!

22 Jun 2024
Vegan Lifestyle
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Strength Training Inspiration

vegan fitness strength training

This is a special fitness edition post, where I’m sharing the strength training routine that I’ve been following for the past 6 months… So If you could use some inspiration when it comes to working out, this is for you.

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Resistance training is instrumental for our overall health and longevity.

According to the National Academy of Sports Medicine (the organization from whom I hold my personal training certification), some of the benefits include…

  • Improved cardiovascular efficiency
  • Improved endocrine (hormone) and cholesterol adaptations
  • Increased muscular hypertrophy (larger muscles)
  • Increased bone density (reduced risk of osteoporosis)
  • Increased metabolism
  • Decreased body fat
  • Increased neuromuscular control (coordination)
  • Increased connective tissue (tendons, ligaments) strength
  • Increased muscular endurance
  • Increased muscular strength
  • Increased power

My Resistance Training RegimenElla Magers Vegan Fitness Strength

I’ve not only seen fantastic physical results from the strength training routine I’ve been committed to for the past 6 months, but I’ve also been enjoying the hell out of it.

This is in part due to the nature of the programming, and in part because I’m training at a studio with awesome energy called V3Perform in Miami, owned by master trainer Michael Mitchel. I’m a boxing teacher and trainer there as well.

The environment and social aspect of training is not to be overlooked, especially when it comes to setting yourself up to be CONSISTENT!

According to the National Academy of Sports Medicine, the regimen style I’m using is called “undulating periodization” and it offers a dynamic approach to training, varying intensity and volume more frequently than linear periodization — sometimes even session to session as in my case.

One of the benefits is that this method keeps training challenging and engaging (helping prevent boredom). That said, it caters best to intermediate and advanced fitness enthusiasts who have surpassed the foundational phase.

Please note that my goal is to be strong, healthy and fit for the LONG RUN. If my number one priority was to maximize muscle hypertrophy (growth), I would choose a different program.

My current strength schedule is doing a full body strength training session on Monday, Wednesday, and Friday.

In case you’re curious, I’ve also been doing 30 minutes of yoga and/or mobility 6 mornings and a 60-minute hot yoga class each week, 30-60 minutes of walk/sprint intervals with Fiona 3+ times a week, and boxing/kickboxing once a week.

Monday is heavy lifting day, performing only 6 repetitions per set for 5 sets. There are 2-3 exercises per block, and 3 blocks per session. For example:

Block A:

  • Landmine squats
  • Pull-ups
  • Weighted push-ups (plate on back)

Block B

  • Kettlebell Romanian Deadlifts
  • Single Arm dumbbell push-press

Block C

  • Barbell glute bridge on bench
  • Cable plank row

Wednesday is all about mobility and corrective exercises, with a focus on functional and integrative fitness. This often looks like 2-3 blocks of 3-4 exercises at 12-20 repetitions per set for 3 sets each with minimal rest. For example:

Block A:

  • Bulgarian split squat holding a dumbbell in the hand opposite the front foot
  • Turkish get-ups (kettlebell)
  • Kettlebell halos

Block B:

Fridays are considered a metabolic strength workout because it sets you up for  particularly high post-exercise oxygen consumption (EPOC), also known as the “afterburn effect” or oxygen debt. EPOC is the increase in oxygen and calories your body uses after you stop exercising. It’s a measure of how many calories your body burns as it cools down and returns to its normal resting metabolic function. EPOC can last for several hours and can increase your overall calorie consumption by 6–15%.

Here’s an example of this type of session…

1 minute work/20 seconds rest; 3 sets: 60 seconds rest between sets:

  • Rotational kettlebell swings
  • Kettlebell right arm bottom-up march
  • Kettlebell left arm bottom-up march
  • Plyometric push-ups
  • Kettlebell ballistic rows, alternating
  • Kettlebell figure 8
  • Kick-throughs, alternating
  • Kettlebell clean, right  hand to side lunge left
  • Kettlebell clean, left hand to side lunge right

All training sessions begin with foam rolling (self-myofascial release) and stretching of overactive muscles, and a dynamic mobility warm-up, and end with foam rolling and static stretching.

It’s important to mention that, when working with clients, I start with assessments that determine the best starting place and routine to follow.

This often means beginning with training that focuses on the foundations of functional human movement, correcting muscle imbalances, and developing core stability before moving to more advanced movements and exercises that stimulate muscle growth (hypertrophy).

I invite you to subscribe to the Sexy Fit Vegan YouTube Channel now, as I’m adding beginning to add more fitness content that may help you on your path.

If you’re ready to take your body to the next level and are ready to invest in the coaching you need to do so, check out THIS PAGE of client testimonials, and send an email to [email protected] to learn about the most current opportunities available to work with me.

09 Jun 2024
Vegan Lifestyle
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Powerful Life Lessons: A Birthday Reflection

It’s my 44th birthday today.

As I reflect on my life and prepare for my 45th trip around the sun, I’d like to share a few of the most powerful lessons I’ve learned… lessons that have helped me get to a place where I can embrace life as an adventure that I’m navigating with curiosity and compassion.

Sometimes I flow through the matrix gracefully, while other times it’s pretty damn messy. And I realize that it’s the discomfort of the mess that sprouts the opportunities for discovery and growth. So instead of resisting, the practice of leaning into the discomfort, and finding peace in the midst of it, is the most powerful practice of all.

Prioritize Curiosity

My number one mantra, for both myself and my clients, is “I approach myself and the world with curiosity and compassion.”

When we prioritize being curious over being right, and when we ask more questions than voice answers, we put ourselves up on the fast track for discovery, growth, and set ourselves up for a life filled with awe and wonder.

I find that the more I learn, the more I know I don’t know. And the more I know I don’t know, the more I want to discover, which makes life a hell of a lot more interesting!

We Are Human BEINGS First & Foremost

I was a human DOING for much of my life, basing my worth on what I accomplished, and believing that fulfilling my life’s purpose (to reduce the human-caused suffering of animals) was based solely on what I did. 

The spiritual path I have been on for the last many years led me to the understanding that by realizing my inherent worth, as a soul inhabiting this human body, and then focusing on being present, connecting with my “higher self,” I can more through the world with much more peace and ease. And the more peaceful and at ease I am, the more my actions (doing) are aligned with my purpose, and the greater impact I can make.

The Goal is Not to Feel Better…

“The goal is not to feel better – it’s to get better at feeling,” is a concept that I was introduced to by Michael Brown while reading (and following the protocol in) The Presence Process. 

The result of adopting this mantra is that we get to stop constantly looking for ways to numb, hide, or distract ourselves from negative emotions in unhealthy, self-sabotaging ways (e.g.  eating junk, endlessly scrolling through Instagram, over-working, over-eating).

We get to step into our power and live life fully, because we don’t get to experience happiness without knowing sadness, and the more we can embrace loss, the deeper we get to experience love. That’s the nature of this adventure we call life.

Mindfulness is foundational for Holistic Health & Wellness

The only way to gain awareness about the unhealthy habits, patterns, and programs that keep us from becoming the best version of ourselves is through mindfulness. 

Yoga has been instrumental in helping me practice mindfulness, which is the foundation for the self-coaching I use and teach, and that helped me overcome the depression and disordered eating that plagued me for a decade in my early adulthood.

Mastering mindful eating, specifically, has been a game changer for me and countless clients, both for upleveling overall health and longevity, AND for losing excess body fat and keeping it off without stressing over calories and macros. 

Love Wins

By embodying love and compassion for ALL beings on earth, and making decisions from a place of love instead of fear (as those are our two options), is a win-win-win-win. There are no downsides. 

For me, veganism is all about love and compassion. It’s about moving through the world with the intention of doing the most good and the least harm. 

Love wins. Period.

20 May 2024
Standard, Vegan Lifestyle
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A Dog Adoption Story…. Meet Vegan Fiona

vegan dog Fiona

vegan dog loveJust over 6 months ago (on November 10, 2023) my fur baby, Shye (who was a vegan dog for over 15 years) crossed the rainbow bridge.

If you haven’t read the blog post I wrote about our story yet, I invite you to check it out HERE, as it’s quite entertaining and heartwarming. 

If you’ve lost a fur baby, I’m sure you can relate when I say that my heart still aches for Shye every single day. She is irreplaceable.

The hole in my heart will never be filled, but recently I could feel a beam of light shining through the hole… Light that was calling me to welcome another soul in need of a forever home into my life.

I went online looking at homeless dogs on pet adoption sites, and came across what felt like a familiar face and my gut said, “She’s the one.” 

There was zero description on her profile, so I had no idea what to expect, but was confident from my experience with Shye, a dog who took a year and a half to learn to trust me, that I am equipped with the patience and compassion to handle whatever the Universe handed me.

Adopting Fiona from Humane SocietyShe had been at the Humane Society for 6 weeks, and when I got there, it felt like she immediately adopted me.

A small but mighty being, the girl can RUN (and run, and run, and run)! Her athletic abilities inspired me so much that I decided to name her after one of the most extraordinary endurance athletes in the world… Fiona Oakes. 

Fiona Oakes is the most humble person I’ve ever had the pleasure of meeting. She has broken 5 marathon course records and is the fastest human to run a marathon on all 7 continents in the shortest amount of time, all without a knee cap (undergoing 17 surgeries as a teenager and being told she’d never walk properly again). 

And what’s even more remarkable is that she doesn’t run because she loves to run. She runs because it gives her a platform to be a voice for animals and raise money for her sanctuary that gives home to over 400 rescued farmed animals. 

It brought me such joy to interview Fiona Oakes on the Rise & Thrive Podcast, episode 4, and if you haven’t yet, listen HERE! It’s one of my favorite interviews to date and you’ll understand why I feel called to honor her. 

I also rewatched the documentary Keegan Kuhn produced about her called, Running for Good… It blew my mind (again!), and I have no doubt you’ll find it incredibly inspiring.

Back to my dog Fiona…

I was told she was an owner-surrender, and that’s about all I know about Fiona’s past life. She is a bundle of energy and love. And although some of her behaviors show there are signs of trauma she’s working through, it’s apparent that she is an incredibly resilient being who is ready to learn to trust again.

Fiona is already thriving on a plant-based vegan diet.  She’s loving her Evolution wet dog food, Petaluma baked dog food, V-Dog jerky and V-Dog dental “bones”, and she’s enjoying broccoli (her favorite veggie so far), chickpeas, tofu, tempeh, and cucumbers regularly as well. 

Check out my Instagram reel about her adoption HERE, and stay tuned for more!

And if you’re ready to open your heart and home to a pet, PLEASE adopt from a shelter or nonprofit rescue organization. 

According to the Humane Society, approximately 6.3 million companion animals enter U.S. animal shelters, and about 920,000 shelter animals are euthanized nationwide every year.

Not only that, the dog breeding industry is full of cruel practices (read THIS article to learn more).

That said, with the simple choice to adopt instead of shop we get to not only literally save a life, we but also take a stand against cruelty and an industry that contributes to the death of hundreds of thousands of fur legged friends each year.

06 Jan 2024
Vegan Lifestyle, Vegan Recipes
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Veganuary Special Recipe! Purple Sweet Potato: Loaded with Love

When Veganuary’s communications coordinator, Michelle Valoz, reached out to ask if I’d like to collaborate on an Instagram reel in January…

I was thrilled for the opportunity to encourage thousands of people to adopt a plant-based diet and embrace a vegan lifestyle through their non-profit platform!

She let me know that Veganuary gathered a panel of experts to determine 2024’s official Vegetable of the Year. The panel determined that the purple sweet potato was the winner, and was hoping I’d be up for sharing a plant-based recipe.

The purple sweet potato is a powerhouse when it comes to nutrition. I often talk about “eating the rainbow” and the vibrant purple color of this potato comes from disease-fighting antioxidants called anthocyanins. According to a 2021 study in Antioxidants, the high antioxidant content in purple sweet potatoes fights inflammation and helps reduce our risk for heart disease and cancer. These root tubers are packed with fiber, vitamin C and potassium. As part of a whole foods plant-based diet, eating sweet potatoes can contribute to weight loss, improved immunity and heart health.

Below you’ll find the plant-based recipe I created specifically for this Veganuary collaboration. Make sure you check out the reel on Instagram too!

If you know me, you know that I’m all about helping people build a healthy RELATIONSHIP with food and their bodies. This means that I put a huge emphasis on HOW and WHY we eat (not just WHAT we eat), which makes sense considering 80-90% of people who lose weight through dieting gain it all back. For that reason I added a few tips on eating consciously and mindfully at the end of the recipe!

Purple Sweet Potato: Loaded with Love (a Veganuary Special Recipe!)

Makes 2 meals (with the possibility of leftovers)

INGREDIENTS*

*use organic whenever possible!

Loaded Potato

  • 2 large Purple sweet potatoes (or sweet potato variety of choice)
  • 1 15-oz can Chickpeas, drained and rinsed
  • 4 cups raw Broccoli florets, rinsed
  • A few sprays of Extra virgin olive oil or vegetable broth
  • Slap Ya Mama seasoning (or seasoning of choice, like the spice mix in this recipe from Rabbit & Wolves)

Kale Bed (adopted from my Noochylicious Kale Salad Recipe)

  • 1 bunch of Kale, destemmed, rinsed and chopped
  • 3 Tbsp lemon juice
  • 1/4 cup Noochylicious nutritional yeast (by far the BEST tasting nooch I’ve ever had!)
  • Slap Ya Mama seasoning (or seasoning of choice)

Tahini Dressing*

  • 1/4 cup Tahini
  • 1 Tbsp lemon juice
  • 1 Tbsp maple syrup
  • 2-3 Tbsp water
  • A pinch of Himalayan or Celtic sea salt

INSTRUCTIONS

  1. Preheat oven to 410 degrees
  2. Line 1 small and 1 large baking sheet with parchment paper

Potato

  1. Poke holes in the potatoes with a fork.
  2. Place them on small baking sheet and roast for 35-50 minutes (depending on the size of the potato) until the skin has puffed slightly and it’s easy to pierce with a fork

Broccoli & Chickpeas

  1. Toss broccoli florets with a few sprays of extra virgin olive oil or vegetable broth
  2. Spread broccoli onto one half of the large baking sheet
  3. Spread the rinsed chickpeas on a kitchen towel, pat dry, and remove loose skins
  4. Toss the rinsed chickpeas in a bowl with a few sprays of extra virgin olive oil or vegetable broth, and a few dashes of Slap Ya Mama seasoning or seasoning of choice
  5. Spread seasoned chickpeas onto the other half of the large baking sheet
  6. Place in oven and roast 15-25 minutes

Tahini Dressing

  1. Combine tahini, lemon juice, maple syrup, salt, and water in a bowl and whisk until thoroughly blended (if you double the recipe, you have the option of using a blender)

Kale

  1. In a large bowl, add chopped kale
  2. Add the olive oil and lemon juice and massage the kale with your hands until it becomes soft
  3. Add the nutritional yeast and seasoning and mix thoroughly

Serve

  1. Distribute the kale so that it’s covering the bottom of the plate.
  2. Place one of the potatoes onto the middle of the plate, cut it in half, and score it with a fork
  3. Place some broccoli on top of the potato halves.
  4. Drizzle tahini dressing over the broccoli.
  5. Add some chickpeas on top.

Enjoy (Mindfully!)

  1. Pause before you eat to consciously connect with the extraordinary plants on your plate that have the power to heal, nourish, and fuel our bodies, and the fabulous feeling that comes when we choose compassion.
  2. Eat mindfully, chewing each bite to a paste before swallowing, paying attention to all your senses, and listening to your body so you’ll know when you’ve had enough (stopping when you’re about 80% full and saving the rest as leftovers).

I also want to invite you to take advantage of the following fabulous resources to help you on your plant-based/vegan journey…

Take on the 22Reboot Challenge – The ultimate 22-day transformation system… The simplest, most effective path to a healthy, sustainable lifestyle you can be proud of.

Listen to The Rise & Thrive Podcast

Listen to The Vegan Life Coach Podcast

Interested in working with me (group or 1:1 coaching)? Email me directly: [email protected]

29 Mar 2022
Empowerment, Podcast, Vegan Fitness, Vegan Lifestyle
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Time to Celebrate! (EP 100: The Vegan Life Coach Podcast)

Celebrating the closing of Season 1 with 100 episodes under our belts!

LISTEN/WATCH

Subscribe: Apple Podcast | Stitcher | Spotify |  YouTube

*Links mentioned in the episode are at the bottom of this page.

Celebrating the closing of Season 1 with 100 episodes under our belts!
Grateful to you, Empowered Vegan Lifers, for being a part of our lives through this podcast and our programming.
In this episode, Stephanie and I share the lessons of our podcasting journey, what inspired us to create 100 episodes, and intriguing answers to the questions: which episode is the MOST…
🎙️💫 Entertaining
🎙️💫 Valuable in terms of the self-coaching tools we teach
🎙️💫 Spiritually awakening
🎙️💫 Practical for the transitioning vegan
🎙️💫 Informative on the topic of nutrition
🎙️💫 Heartwarming for animal lovers
🎙️💫 Most inspiring for embodying every aspect of the vegan lifestyle
And there’s more! Stay tuned to the end for a special celebratory gift from us to you!
P.S. Make sure you’re on our email list and a part of our E.V.L. group on Facebook. So you get updates on things we’re doing like the Burpees & Greens Challenge we’re doing altogether, live, in April.
P.P.S. If you haven’t yet, please leave us a star rating and review… Even though we’re taking a break, the show remains published. Having positive reviews will continue to help us and help you to spread our message of empowerment, authenticity, and compassion. I know it feels like a pain in the booty, and it’s easy to say; I promise I’ll get to it later. And we all know that later often becomes never, right?
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MENTIONED IN THIS EPISODE

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01 Mar 2022
Empowerment, Podcast, Vegan Fitness, Vegan Lifestyle
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Leveling Up to Solutionary Veganism (EP 99: The Vegan Life Coach Podcast)

To be truly solutionary, a solution must significantly and strategically address the underlying causes of the problem. It must do so without causing harm to people, animals, or the environment.

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*Links mentioned in the episode are at the bottom of this page.

Solutionary vegans level up by:
↗️ questioning the “true price” of their actions by asking, “what are the impacts of my everyday choices on other humans, non-human animals, and the planet?”
↗️ diving deep for accurate information (truth)
↗️ (inclusive) building coalitions by supporting and amplifying the many important, beautiful, diverse voices for change.
↗️ Prioritizing high-impact strategies that revolutionize systems
…so that we can effectively advocate for ALL beings.
In this special episode, Jennifer and I dive deep into our soon-to-be-launched “Solutionary Vegan LEVEL-UP podcast.” Here we explore the inspiring range of strategies used by animal protectors, environmental activists, and social justice warriors to LEVEL-UP the playing field for all Earth’s inhabitants. ⁣⁣
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Find out how working with Stephanie and me, and the tools we teach in Vegan Life Coach Academy made a difference in Jennifer’s personal growth and ultimately led to Solutionary Vegan Project.
Listen, learn, and enjoy!

MENTIONED IN THIS EPISODE

SolutionaryVegan.org
https://www.facebook.com/solutionaryvegan
https://instagram.com/solutionaryvegan
Survey: https://docs.google.com/forms/d/e/1FAIpQLSdw2yRKBjfqEhiinv0Ok1e_V-UH6sini0OtW_FqZ52b9DXsmw/viewform?usp=sf_link 

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Interested in working with us? Email [email protected]

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22 Feb 2022
Empowerment, Podcast, Vegan Fitness, Vegan Lifestyle
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The Art and Science of Journaling (EP 98: The Vegan Life Coach Podcast)

Here’s a little trivia question for you…  What do Albert Einstein, Lady Gaga, Leonardo DiVinci, and Frida Khalo have in common?  They all benefited from a daily journaling practice. The fact is, I could fill this episode with a long list of recognizable people spanning centuries and in all walks of life who have implemented journaling into their daily routines.

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*Links mentioned in the episode are at the bottom of this page.

This powerful tool is something we often require for our clients.  The scientific research to support journaling is extensive and compelling.  It is a key strategy for personal development for a variety of reasons.  Here’s what the research says:
  1.  According to a study conducted at Harvard, implementing a practice of journaling can increase productivity.  The reason behind this is that an experience itself is not where learning and growth occur. It is, rather, reflecting on the experience that actually produces the learning and growth.
  2. Another study conducted at Cambridge University found journaling improves overall well-being after traumatic and stressful events. Participants were asked to write about such events for 15–20 minutes resulted in improvements in both physical and psychological health.
  3. Other studies have found that journaling decreases emotional distress, improves sleep, helps us cope more effectively with daily stress, decreases intrusive and avoidant thoughts, and improves communication skills.
Clearly, journaling is one of the most effective acts of self-care. It allows us to make sense of the many inputs—emotional, external, psychological–that otherwise overwhelm us or cause us to shut down or lean into unhelpful distractions as a way to avoid.  We can bring our problems and destructive thoughts and leave them in our journals.
On the flip side, our journals allow us to reflect on our joys and all that we are grateful for.  It provides a place for us to record our inspiration, aspirations, and ideas.   We can write for our future selves.
Entrepreneur Derek Sievers says of his journaling practice, “We so often make big decisions in life based on predictions of how we think we’ll feel in the future, or what we’ll want. Your past self is your best indicator of how you actually felt in similar situations. So it helps to have an accurate picture of your past. You can’t trust distant memories, but you can trust your daily diary. It’s the best indicator to your future self (and maybe descendants) of what was really going on in your life at this time. If you’re feeling you don’t have the time or it’s not interesting enough, remember: You’re doing this for your future self. Future you will want to look back at this time in your life, and find out what you were actually doing, day-to-day, and how you really felt back then. It will help you make better decisions.”
So, let’s talk about how you can implement and keep this powerful tool as part of your self-care ritual. This is really the Art of journaling and takes the science and turns it into something that works for you.
Something we often hear from our clients is that journaling is just intimidating.  They don’t know how to start, and staring at the blank page is so uncomfortable. Other times, we’ve found that clients have let an established journaling habit go a bit stale.   So… here are some strategies to help you get started and keep it going.
  1. If you hear no other tip from me today about journaling, hear this one:  Forget all the rules about journaling and just do what works for you.  There is no ideal time of day except what is ideal for you.  Format doesn’t matter except what matters to you. How much time and space should you devote?  You guessed it…whatever works for you.  The point is, there is no right or wrong way to journal.  How you journal is much less important than why you are doing it: To get something off your chest. To have quiet time with your thoughts. To clarify those thoughts. To separate the harmful from the insightful. To prepare for the day ahead and review the day that passed. To practice gratitude in a tangible way.  And your WHY is personal and unique to you. So, I’ll say it again for the people in the back:   There’s no right way or wrong way.
2. Start small.  There’s no reason to set your sights on filling page after page of your journal each night.  Your journaling practice can start with one line a day or even three minutes each morning.  You could begin by simply listing three things you are most grateful for each night or a list of two priorities for the next day.  By starting small, you won’t say no.  It will be a task you will find exceedingly simple that you would feel silly not doing it, so you’ll do it.  For example, you might start with one line per day for a week.  You can write anything in that one line–something you’re excited about, how you are feeling, an event that took place, a mindset you want to attack, an idea you had, or an affirmation you want to implement.  However, you decided to start, start so small that skipping it would be preposterous.  You’ll know when you are ready for more depth and further commitment to this practice.
3. Journals can take many forms, and you may want to try a few.  You can do a bullet-style journal or a place to put your sketches along with a few words.  You might use your journal in the morning as a way to help you organize your priorities at night or in the evening to simply free yourself of the thoughts that are still cluttering your mind.  If you need some further ideas on formats, I suggest using YouTube.  Type in Journaling Formats, and you will find a wealth of specific ideas just for formats to use.
4. If you are having difficulty, try prompts or a guided journal.  We‘ve provided you with a list of prompts in the show notes.  Some of the topics are in-depth, some are light and silly.  You can use any format that you are comfortable with.  You might also find a guided journal is what you are looking for.  You can find guided journals that focus on one specific topic, like wellness, anxiety, self-discovery, building habits, and the list goes on and on.  One that I recommend that has a variety of formats is “Zen As F*ck” by Monica Sweeny. It is funny and a great way to help yourself not take life too seriously by letting go and embracing your inner rock star.  Of course, as you can guess by the title, it also embraces swearing just a bit, too.  I also recommend Start Where You Are by Meera Lee Patel. It’s full of inspirational quotes and prompts aimed at helping you be more mindful, reflect on your inner-most thoughts, and find joy in the small things. Prompts and guided journals aren’t just for those starting out in a journaling practice.  These can also renew your journaling experience providing a way to dive deeper and explore yourself a little more and in new ways through this powerful tool.
Give yourself this powerful gift of self-care. Marcus Aurelius (Aw-REE-lee-ius), Roman Emperor and prolific journaler wrote in one of his journals,  “People look for retreats for themselves in the country, by the coast, or in the hills “There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind…So constantly give yourself this retreat, and renew yourself.”

The Daily Dosing of Self-Coaching Segment begins at 13:55.

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Interested in working with us? Email [email protected]

Check out our new FREE Master Class!

Take Our New Going Vegan Quiz HERE!  

Grab the valuable gift we have for you HERE.

Have a question you’d like us to answer, or feedback you’d like to give us (we love hearing from you!)? Leave us a voice (or written) message HERE.

Interested in receiving a free coaching session to air on an upcoming episode? Apply HERE.

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