23 Nov 2016
Guest Blog Posts, Vegan Recipes
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French Lentil, White Bean and Rainbow Chard Soup

white-bean-swiss-chard-soup

“A Legend Among Legumes” Our Rustic FRENCH LENTIL, WHITE BEAN and RAINBOW CHARD SOUP is a bonanza of health to keep you feeling your best as the cooler months roll in.

.This is a nice, nutrient-dense vegan soup, loaded with healthy ingredients and a ton of flavor. Perfect for a chilly fall night.

French Lentil, White Bean and Rainbow Chard Soup

Ingredients:

  • 3 cloves chopped garlic
  • 1/2 Vidalia onion chopped
  • 1/4 bulb of chopped fennel or 1 cup diced celery
  • 1 cup diced zucchini
  • 1 cup diced sweet potato
  • 2 cups Vegetable stock
  • 2 cups of cold water
  • 2 plum tomatoes diced
  • 2 cups cooked French Lentils
  • 1 cup cooked small white beans
  • 2 large handfuls of chopped Rainbow Chard
  • 3 oz. tomato paste (optional)
  • small handful chopped parsley
  • salt and pepper to taste

Directions: In a large soup pot coated with olive oil over a low/medium heat add garlic and onion and sauté for approx 2-3 minutes..add 1/4 cup of water, fennel, zucchini and sweet potato and sauté 5-7 minutes..add remaining ingredients and simmer for approx 30 minutes..adjust seasoning and drizzle with extra virgin olive oil and serve with grilled old world bread..Enjoy????…

Tip: Baby Spinach or Kale can be substituted for Red Chard

Enjoy!

-Ron

26 Oct 2016
Going Vegan Tips, Vegan Fitness, Vegan Nutrition, Vegan Product Reviews
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2 Comments

Top Vegan Resources For A Happier Healthier You!

vegan-resources-for-health-and-happiness

In this post I’m sharing with you some of my favorite vegan resources that can empower us to take our health and happiness to the next level!

Part of my 6-Week Plant-Empowered Coaching Program is making sure my clients are set up for continued success by arming them with a ton of awesome resources to continue guiding them on their transformational path. Now I’m sharing them with all of you! I sorted them by category and have personally tried all of the resources on this list so I can give you honest reviews 🙂

Vegan Food/Drink:

Barnivore 

This awesome website and app is the best resource for checking to see if the beer, wine, and/or liquor you want to drink is vegan-friendly or not. In case you didn’t know, a large percentage of wines use animal products such as eggs and fish bladder in the filtering process. There are also liquors and beers that have non-vegan ingredients such as dairy and honey. Unfortunately these ingredients don’t usually show up on the labels. Barnivore has over 22,000 entries that have been checked and often double or triple checked by the Barnivore community, letting you know products’ vegan statuses. And now they have also released an app to make it easier to do your research on-the-go!Happy Cow

Happy Cow 

A website and app, this resource has been helping travelers and people everywhere find vegan, vegetarian, and healthy food wherever you go since 1999. This is not only a restaurant and health food store guide, but also an online hub that serves as a one-stop resource for everything veg.

Vegan Nutrition Information:

NutritionFacts.org  

Dr. Michael Greger releases a new, short and to the point nutrition-related video or article every single day (amazing)! He has a huge database of videos and articles at this point covering just about any vegan health related question you may have. Everything he presents is based on the latest research from the most trusted sources. Bookmark this website for sure! I also love that all the proceeds from the sales of his books and DVDs go to charity.

Physicians Committee for Responsible Medicine 

This website combines the expertise and experience of over 12,000 physicians to give us the most up-to-date, scientifically accrued information on health related to diet. In addition to tons of articles, they have a free 21-day Vegan Kickstart program designed for anyone wanting to explore the health benefits of a vegan diet (based on research by Neil Barnard, M.D.).

Vegan Health 

Founded and run by Jack Norris, RD, this website is a project of Vegan Outreach and a great resource for getting answers to your top nutrition and health questions.

Healthy Vegan Recipes/Vegan Diet Plan:

Dreena Burtan’s Plant-Powered Kitchen 

Dreena’s focus is on natural, non-processed ingredients and most of her recipes are fairly simple and definitely delicious.

Fat Free Vegan 

Susan Voisin creates and posts delicious dishes made with whole foods and without added refined oils. 

Oh She Glows 

A fantastic, inspiring blog full of tasty recipes by Angela Liddon. Many of these are more complicated than I’m up for doing myself, but if you enjoy cooking then you will love what she offers on this site. There are also many easier, more simple recipes that are more my style, you just have to do a little searching to find the ones that work best for you. 

One Green Planet

There is a huge variety of healthy vegan recipes submitted and approved by people all over the world on this website. There are so many it’s slightly overwhelming, but also ensures you will find whatever you’re looking for.

The Six Weeks To Sexy Abs Meal PlanSix-Weeks-to Sexy Abs Meal Plan

This is my new book in which I guide you through an easy-to-follow 6-week meal plan that’s designed for anyone with the goal of a lean, strong body. The idea is that no matter how hard you workout, if you’re not eating the right food it’s impossible to lose those last few pounds that are hiding your six pack! I give you a hundred simple, whole-foods based recipes with grocery lists to go with them. The plan and recipes are designed to be totally do-able for even the busiest people. I make them as practical as possible. I also give guidelines for the plan so that if you go out to eat, or want to create your own recipes it’s totally fine, as long as you’re following the guidelines of the plan. The book itself is also very high quality with beautiful pictures to go with the recipes. It’s also available in kindle format. To see the blog post I wrote about the book click HERE. Hope you enjoy!!!

Inspirational Vegan-Related Podcasts:

Rich Roll Podcast 

I can listen to many of Rich’s podcasts over and over again because they are not only inspiring, they’re also entertaining and very “rearich-roll-podcastl”. Here’s how it’s described on the website (I couldn’t describe it better if I tried!) “Each week Rich delves deep into all things wellness with some of the brightest and most forward thinking, paradigm busting minds in health, fitness, nutrition, art, entertainment, entrepreneurship & spirituality. Intimate, deep and often intense, these are not interviews. They are conversations. A weekly aural dance designed to provoke, educate, inspire and empower you to discover, uncover, unlock and unleash your best, most authentic self.” He also has an app that makes it easier to listen to all the podcasts he’s ever done.

Main Street Vegan 

Main Street Vegan is a “lively hour devoted to your health, well-being, and ways to live lightly and lovingly on planet Earth.” Host Victoria Moran is super entertaining and brings you the latest on the vegan life every week. If you simply want to look and feel amazing, eat extraordinary food, help animals, and “create a physical body perfectly attuned to spiritual growth” you must check this podcast out. Victoria’s guests range from vegan authors, activists, physicians, chefs, spiritual leaders, and even some of those glittery celebs. I’m honored to announce that I will be featured on the show on February 16th, 2016!

Planted In Miami 

I found out about this one when I got a message from Jeanette asking if I would be a guest! Jeanette and Alex, the hosts, also lead the No-Meat-Athlete meet-up group in Miami and are the most delightful couple you’ll ever meet. This “New & Noteworthy” podcast is all about the business owners, artists, musicians, farmers and others who are moving Miami forward through social awareness and community engagement. From environmental causes to healthy lifestyles, animal welfare to conscious living, it’s about giving people the information that they need to make informed decisions about living a more thoughtful and compassionate life. I had a ton of fun recording the episode I was featured in – I also wrote a post on the experience and more details about the hosts HERE.

Overall Happiness:

Mind Body Green

This website is a platform with the mission of revitalizing the way people eat, move, and live. The site has a ton of articles and posts from different contributors giving you tips, tools, and ideas to help make your life better and inspire you to be your best self. The blog post/article categories are “Eat,” “Move,” “Live,” “Breathe,” and “Love” to give you an idea of the variety of information offered. I recommend checking it out for sure! I was thrilled to be able to contribute two articles, one called, “What I Tell My Clients Who Want To Eat For Toned Abs,” and one with recipes from my new book, “Slow-Cooker Sunday: Quinoa Soup With Sweet Potato Mash.”

Headspace

Described as ‘meditation made relevant to modern life’, Headspace is a platform that makes meditation more accessible for everyone, especially people like me who have only dipped my toe in meditation before, never achieving consistency. The founder and former Buddhist monk Andy Puddicombe is present throughout the app (he’s got a great English accent that’s very pleasant to listen to) imparting his words of wisdom and guiding you through the process one step at a time. The first ten-minute lessons, (or exercises of the mind you could call them) are free. If you then want access to a huge library of guided meditations, and to join over a million users you can pay a monthly fee (or year in advance to make it cheaper). You can also map your journey, track your progress, and get rewards as you go. You can even buddy up with friends and motivate each other along the way. It’s pricey, but trying out the first ten sessions will help you decide if you can commit to continuing your meditation practice in which case I think it’s worth the cost.

10% Happier App 

This is a great app for newbies and skeptics of meditation. I have known about the basics and benefits of meditation for years, but until recently have not been motivated to actually commit to doing it (sitting still is not my strong suit)! I’ve struggled with insomnia for over 10 years and have tried everything else that’s ever been suggested… except meditation. So I finally decided to give it a shot and this app was a huge help to stick with it. Dan Harris gives very short, interesting videos that precede each meditation. The guided meditations begin very short – 5 minutes, and move to 11 minutes. And it’s extra cool that you get an actual person as a meditation coach who texts, emails you, answers any questions you may have, and gives you encouragement. The app starts out free so you can get a feel for it, and then you pay $19.99 (one-time fee) if you want to continue. 

Vegan-Related Documentaries:

Forks Over Knives, Earthlings, and Cowspiracy are all simply must-see movies for everyone. Please check them all out!

*For more information on the 6-Week Plant-Empowered Coaching Program, and to apply for a free strategy session with Ella click HERE! 

14 Oct 2016
Environmentalism, Going Vegan Tips, Vegan-Related Current Events
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Seed Food and Wine (Vegan) Festival 2016

seed-food-and-wine vegan festival

We’re weeks away from my favorite vegan event of the year, the Seed Food and Wine Festival!

Here we go again… the Seed Food and Wine Festival in Miami, FL is right around the corner (November 2-6), and I couldn’t be more excited! This is the third year and I’ve been lucky enough to be part of the talent team all three years.

In case you don’t know about this incredible vegan festival let me fill you in…

“Seed Food and Wine is not just a festival, we are a movement, a community of ideas and passionate people committed to elevating the conversation around plant-based foods, sustainability, conscious living and the welfare of animals.”

I consider the Seed Food and Wine Miami & Miami Beach the premiere plant based food and wine festival in the country.  The festival is a week-long adventure, where you sip, savor and experience conscious, sustainable plant-based living.

All activities were carefully crafted to take guests through a one-of-a-kind journey from cooking demonstrations, wine tastings, celebrity chef dinners, craft beer and spirits tastings, a bad ass veggie burger battle, fitness to body care, workshops, yoga, urban gardening, a 5k run, kids day and more. SFWF’s line-up features something for everyone and showcases the beauty of the tropical paradise that is Miami and her beaches. 

ella-magers_seed_summit_vegan festival

This year I’m hosting the 5k run as well as giving a talk called, “Burpees and Benjamins” at the Seed Summit:

Burpees and Benjamins: Creating a Successful Online Wellness Business

Learn what it takes to turn your passion for wellness into a successful internet-based business. 
Whether you’re a fitness instructor, nutrition counselor, life coach, or wellness expert of any kind, building a business based online allows you to work with clients all over the world and gives you the freedom to take your work with you wherever you go. With an online wellness business, the sky is the limit!

The summit involves two days of workshops and panels designed for content creators, bloggers, entrepreneurs and influencers in conscious, sustainable and vegan living. There will be 20 workshops and panels over the two days covering everything from social media trends, crowd-funding, getting published, food styling, building your brand, the future of brand ambassadors and social influencers, copyright law, photo retouching 101 and more.

And guess what… You and all my friends are receiving a $75 discount to the Seed Summit! Click HERE for tickets.

There is something for EVERYONE at this festival, whether you’re already vegan or not. It’s totally mainstream! I hope to see you there.

Get your tickets for most events HERE (many of the events sell out quickly)!

*Interested in transforming your lifestyle? Learn more about my 6-Week Plant-Empowered Coaching Program and sign up for a free strategy session with me HERE.

12 Oct 2016
Going Vegan Tips, Vegan Nutrition
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5 Comments

7 Life-Changing Tips for Transitioning to a Vegan Diet Plan

tips-for-transition-to-vegan-diet-plan

There are no shortcuts when it comes to reaching your health and fitness goals by transitioning to a SUSTAINABLE (key word) balanced vegan lifestyle… But don’t worry – it’s totally doable!

There’s a structured process you can embark on to successfully transform your lifestyle and it’s all about gaining the tools you need, one by one, to eat and move according to your goals. It’s about finding the balance YOU need to be healthy and happy for a lifetime. This looks different for each and every one of us!

So forget the cookie cutter diet and exercise plans that lead to the yo-yo cycle so many of us get trapped in. Do the work it takes to create a sustainable lifestyle for yourself! Here are my top 7 tips for doing just that…

vegan humor

1. Think of Your Transition as A Fun Journey of Exploration!

The process of ditching old habits as you develop new ones takes work and can feel overwhelming. However, if you go into your transformation with a mindset of having fun with finding new foods to explore, and even adding in some humor to the process, it won’t seem so daunting! 

2. Set yourself up for success with a solid plan of action.

Everyone is unique in how they will be most successful transitioning to a vegan lifestyle, and for most people, attempting to turn vegan overnight is unsustainable. Creating a plan of action is therefore a must. Depending on where you are in the process, you may choose, for example, to eliminate an animal product every week until you have eliminated animal products from your diet all together. Or maybe start with eating vegan 3 days per week for the first month, 4 for the second month, etc. until you’re eating vegan 7 days a week.

It’s essential that you also choose a plant food to replace the animal product you are giving up every week. Legumes, such a lentils, chickpeas, and black beans are fantastic meat substitutes, as they are packed with protein, fiber, and complex carbohydrates. That way, you can consistently introduce new vegan food into your diet, adding a variety of nutrients, textures, and flavors to your eating routines. Variety is a key component of a healthy, vegan meal plan.

3. Become comfortable reading nutritional labels.

In order to maintain a healthy vegan diet, it’s important to become proficient at reading food nutrition labels so you can shop with confidence. The first thing to tell yourself when you pick a packaged food from the shelf is, “Skip the marketing and go right for the facts.” Phrases like, “All Natural,” “Sugar Free,” “Low Fat,” and “Gluten Free” are marketing ploys to convince you to buy something without reading the nutrition facts.

Go straight to the ingredient list to first make sure it has no animal products or bi-products. Second, ask yourself, “Is the first ingredient one that I want to put in my body? What about the second and third?” Generally, the fewer ingredients the healthier the item is. Look for whole food ingredients like “dates” or “sesame seeds.”  If you can’t even pronounce an ingredient or it sounds like a chemistry experiment, chances are it’s not good for you! If the ingredients pass the test, you can take a look at the serving size (very important), calories, fat, sugar, sodium, and protein content, keeping in mind that not all calories are created equal.Forks Over Knives Plant-Based Documentary

4. Watch a documentary at least once a month to stay motivated.

Films like What the Health, Forks Over Knives, Earthlings, Cowspiracy, and Food Inc. will help educate you and remind you of the reasons you are making the transition to a vegan lifestyle. Being continually reminded of all the benefits of a plant-based lifestyle will keep you motivated to continue on your path until your new habits become second nature. We don’t want the “out of sight, out of mind,” principle to take over!

5. Create a support system for yourself.

Family, friends, and coworkers can play a significant role in either helping or hindering you on your journey. Have a heart-to-heart with the people you care about in your life. They care about you too! If you request their support, explaining that you’ve made a commitment to transitioning to a healthier, more compassionate lifestyle, chances are they will become your cheerleaders. They can provide an environment that reduces temptation to return to old habits. The other part of your support system can include vegan-veterans in your community, Facebook groups (such as our Empowered Vegan Life tribe), and other social media outlets. Set out to connect with people and groups that provide you with helpful insight and camaraderie.

6. Stay stocked with vegan staples.

Come up with a list of staple ingredients, super foods, and healthy snacks to keep your kitchen stocked at all times so that you never get into the common, “I’m starving and don’t have anything healthy to eat” situation. Shakes and smoothies are a great go-to snack, so keep ingredients for your favorite recipes on hand, such as plant-based milk, berries (frozen is fine), dates, hemp seeds, flax meal, and spinach. Fresh fruit, leafy greens, raw veggies, hummus, nut butter, and quinoa are also great staples to consider for healthy, quick, simple snacks and meals.b12-supplement

7. Take a B-12 supplement.

B-12 is the one nutrient that a modern, plant-based diet inherently lacks. B-12 is formed from a bacteria found in soil. We used to get enough of the vitamin by simply handling vegetables we grew from gardens before our land was stripped of it’s nutrients. Now, however, with the pressure washing and sanitizing process we perform on plants, we don’t have easy access to B-12 except through supplements. Luckily it’s easy to get all the B-12 you need with an inexpensive supplement. Many vegan foods, such as nut milks, are also fortified with B-12, among other important nutrients. It’s best to include a supplement in your routine though, to be safe.   

There you go! I encourage you to take this information and start applying it to your life one step at a time so you don’t become overwhelmed.

If you are looking for a transformational program to take you through a proven process for reaching your life goals, make sure to check out our 6-Month Plant-Empowered Coaching Program!

01 Aug 2016
Vegan Recipes
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Peanut Butter Protein Pancakes

Protein Pancake Recipe

This vegan protein pancake recipe comes from the founder of Powerootz… My favorite brand of nutritional shakes!

In addition to making a fantastic shake, the founder of Powerootz, Lisa Hunt, is simply an incredible person, with so much positive energy that she generously offers the world. I had a client request my favorite protein pancake recipe a few weeks ago, and when I realized I didn’t really have one, I got in touch with Lisa who immediately sent me this recipe. Now it’s time to share it with all of you!

I can’t forget to mention that Lisa is giving my readers 20% off of Powerootz products. My favorite is the Peanut Butter Bliss Superfood Nutritional Shake, but the Chocolate Peanut Butter Madness is also incredible as well as her new Vibrant Vanilla shake that’s also raw. All you have to do to get the discount is enter the code “ELLA” at checkout. Every client I’ve ever recommended this too has told me it’s by far the best protein/nutritional shake they’ve ever had so I’m not the only one who’s a huge fan! Enjoy!!!

Peanut Butter Protein Pancakes

Makes about 4-5 small pancakes.

IngredientsProtein Pancake Recipe

  • 1 scoop of Powerootz Superfood Nutritional Shake (Peanut Butter Bliss or Chocolate Peanut Butter Madness)
  • 1 scoop + 1 Tbsp of Organic Sprouted Whole Wheat Flour
  • 2 Tbsp Organic Maple Syrup
  • 1/4 tsp Baking Soda
  • 3/4 cup + 1 Tbsp Unsweetened Non-Dairy Milk
  • Pinch of Sea Salt or Himalayan Salt
  • 3/4 tsp Organic Apple Cider Vinegar (make sure to put this in last after the other ingredients are stirred up)

Instructions

  • Whisk together the Powerootz Superfood Nutritonal Shake, flour, maple syrup, baking soda, non-dairy milk, and sea salt.
  • Add the apple cider vinegar.
  • Cook on griddle or fying pan.
  • Add toppings of choice.

Tip

  • Making small pancakes works best.

Vegan Protein Pancakes

19 Jul 2016
Guest Blog Posts, Vegan Recipes
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Mom’s Grits Extravaganza

grits-extravaganza

I love southern comfort food… even in the hot summer months!

It is always challenging to take a favorite comfort food and make it delicious, healthy, and vegan. This easy vegan recipe takes a classic, grits, and gives you a dish that you can feel good about eating. It is yummy, creamy, and extremely satisfying!

 Grits Extravaganza

  • 1/4 cup organic yellow stone ground grits (polenta)
  • 1 cup vegetable broth (low or no sodium)
  • 3/4 cup mushrooms, chopped
  • 1/2 cup bell pepper of choice, diced
  • 1/2 cup onion, chopped
  • 1/3 cup cooked vegan sausage crumbles
  • 2  sun dried tomatoes, chopped (optional)
  • 1/2 tablespoon Earth Balance Buttery Spread
  • 1/4 cup vegan cheese shreds of choice
  • dash hot sauce (optional)
  • sea salt to taste
  • black ground pepper to taste
Cook grits according to package directions, using the vegetable broth instead of water.
Saute the vegan sausage crumbles, bell pepper, onion, and mushrooms in a little olive oil and add to cooked grits.
Add the sun dried tomatoes, earth balance, vegan cheese, hot sauce, pepper and salt to taste. Stir over low heat until cheese has melted.
Enjoy!
11 Jul 2016
Guest Blog Posts, Vegan Recipes
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Summer Salad with Pistachios, Cherries, and an Orange Ginger Vinaigrette

mesclun-salad-recipe

This fresh summer salad with an ultra cool dressing will get you through a hot afternoon!

“Some Like it Hot”…. As Summers grip intensifies, proper hydration and nutrition are critical. Our simple Mesclun Salad with Crunchy Pistachios and Sweet Seasonal Rainier Cherries is topped with an Avocado Crostini and finished with our Bright Orange Ginger Vinaigrette.

Mesclun Salad with Crunchy Pistachios and Sweet Seasonal Rainier Cherries with a Bright Orange Ginger Vinaigrette

Serves 2

Ingredients

  • 1 large handful of tender Mesclun
  • 1 small handful of halved baby tomatoes
  • 1/4 thin sliced medium red onion
  • 1/4 cup raw unsalted Pistachios
  • 1 sliced toasted or grilled ciabatta cut in half
  • 1 avocado
  • 1/4 thin sliced yellow pepper
  • 8-10 Rainier Cherries

Ingredients for dressing..makes approx 3/4 cup

  • 2 tbsp Rice wine Vinegar
  • 1 Orange juice and zest
  • 2 tbsp Agave Nectar
  • 1 tbsp minced ginger
  • 2 cloves minced garlic
  • 5 tbsp extra virgin olive oil
  • 1 small handful cilantro
  • 1 tbsp Dijon mustard
  • salt and pepper to taste

Directions for salad…In a large bowl gently fold lettuce, tomatoes, onion and yellow pepper..spread avocado over toasted ciabatta and season with salt and pepper…arrange salad on a plate and sprinkle with pistachios and garnish the outer edge with cherries..place avocado crostini directly over the top…

Directions for Dressing…in a food processor combine all ingredients except olive oil and pulse to incorporate..while blade is running slowly add olive oil until blended..drizzle over salad and serve immediately !…Enjoy

Tips..regular cherries can be substituted as well as walnuts or pecans..add marinated baked tofu for additional protein.

Enjoy!

-Ron

 

07 Jul 2016
Going Vegan Tips, Holistic Health, Vegan Fitness, Vegan Nutrition, Vegan Product Reviews, Vegan-Related Current Events
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Plant-Empowered Lifestyle Transformations in Progress!

plant-empowered-coaching-program

Excited to Let You All Know My New 6-Week Plant-Empowered Coaching Program is Transforming Lives!

Hi Everyone!

I couldn’t be more thrilled to let you all know that my new 6-week Plant-Empowered Coaching Program is doing what it was designed to do… change lives!

In case you’re unfamiliar, I created this special program because the time had come for me to take all of my experience and knowledge and put it in a structured program to help people make total lifestyle transformations.  The program provides you with the information, and more importantly the tools you need to make positive, permanent changes in the way you think, eat, and move.

With the right information, presented step-by-step, you’re able to build a solid base of knowledge and then take that knowledge and apply it to YOUR LIFE in a way that works for YOU with the help of my coaching and support.

It’s my passion to coach people who are truly ready to commit to bettering their lives, so if you’re ready to take your body and life to a whole new level, I’m offering a free phone consultation! Learn more about the program and book your session with me HERE.

What Do YOU Need to Take YOUR Health, Nutrition, and Fitness to the Next Level?

I want to share with you some of the ways my clients in the 6-Week Plant-Empowered Coaching Program are transforming their lives without counting a single calorie!

So let’s take a look at some of the ways the Program is helping people develop healthy, positive habits that turn into the lifestyle they desire:

1. ACCOUNTABILITY 

How would it change your life if you were to be truly help accountable for the commitments you make to improve your food and fitness choices every day? For most of us, having someone who cares to hold us accountable to what we say we’re going to do is a game changer.  Check out the text I received just the other day…

>If you’re ready to finally get on the path to a healthy lifestyle you love, apply here and let’s chat.    

2. NO MORE FEELING OVERWHELMED!

These days it’s easy to feel so overwhelmed with all the conflicting information coming at us from all angles about what, when, and how we should eat and exercise. The 6-Week Plant Powered Coaching Program provides a structured, proven process to gain the knowledge you need to make the right food and fitness choices for YOU. The Program coaches you through the process of applying the information to your life, in a way that is in line with YOUR goals! Check it out…

Apply Here For a Free 45-minute strategy session  

3. TAKING ON NEW CHALLENGES

It can be intimidating to try new ways of eating and exercising, especially when you lack the knowledge and experience. The 6-Week Plant Powered Coaching Program provides you with opportunities to take on new challenges that will help you get the strong, healthy body you are striving for…

>If you’re ready to feel confident about your food and fitness choices, apply here and let’s chat. 

4. UNDERSTANDING THOUGHTS & FEELINGS THAT TRIGGER BAD HABITS

Every action we take is a result of our feelings, which are caused by our thoughts. Getting to the root of what’s causing us to continue unhealthy actions is key when it comes to transforming our lifestyles. The 6-Week Plant-Empowered Coaching Program provides you with the guidance you need to create a new mind set that is in line with your goals…

With courage, commitment and the right tactics, I know you can create a lifestyle you feel proud of, and it’s my life’s work to help you do just that! So if you are tired of spinning your wheels, feeling confused and defeated about how you’re eating and training, let’s talk. It’s time for action!

>Apply Here For a Free, One-On-One 45-minute Strategy Session  

Looking forward to speaking with you!

-Ella

23 Jun 2016
Guest Blog Posts, Vegan Fitness
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Bikini Competition: Behind the Scenes

bikini-competition-awards

“Roller coaster of emotions is an understatement. I would say though, it was one of the best weeks of my life…. “

Pre and Post PEAK WEEK

Roll back to the beginning of March 2016. This was just 3 weeks ago and I was on PEAK WEEK. This is a term used in the fitness competition world. This is the final week before you take the stage. My workout and diet was changing by the day. Nevertheless I was tired from all the changes, but my excitement from it all kept my adrenaline up and I was on the move. I continued to workout up until the day before the show. However I felt like a princess because Thursday and Friday I did all my pampering. Waxing, nails, massage, checked into the hotel and had my spray tan. I felt on top of the world, although 100% nervous and still kinda questioning what the heck I was doing, I felt confident and amazed at what I had done over the past 12 weeks. It was show time! Roller coaster of emotions is an understatement. I would say though, it was one of the best weeks of my life…. I took home 2 trophies that day, First place Novice and Second place Overall..

2H6A4997-426

So what happens post competition…

Honestly the mental fuck doesn’t stop, if anything it might even increase, if you can believe that. The thought process that you have to maintain or want to constantly look like you did during peak week and while on stage is something that is frankly not realistic or achievable. If it is, not for long and is completly unsafe and unhealthy. Therefore, not for me. I already knew that going into this process but that HIGH that you have during peak week is well high and the day of competition is the only thing I can compare it to is when you do something for the first time and you love it. Something that you excel at. All the jitters the nervous feeling, the feeling of accomplishment and feeling proud of all your work. I’ve only ever experieneced this probably in comparrison to running my first marathon, maybe dating back to high school when I realized I had fallen in love for the first time,won a debate, completed my masters degree, got a raise / promotion at work. These are other things I could say are relatable experiences when you just feel ultimately at your BEST performance. But like I said, those of just moments in time, they don’t last forever and like all of that the after math happens.

When I woke up the day after it hadn’t sunk in what had happened yet. Trufully,

Photo Credit: Per Bernal

06 Jun 2016
Guest Blog Posts, Vegan Recipes
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Mexican Cauliflower “Rice”

cauliflower-rice

This Mexican “rice” is colorful and delicious without a single “bad” carb! No need for processed grains to be satisfied… all you need is cauliflower!

This healthy vegan recipe is made with raw cauliflower which is rich in fiber and nutrients, but if you want to add a more nutty flavor, try toasting the rice in the oven at 375F or on the stove in a sauté pan with 2 teaspoons of olive oil until golden brown!

Mexican Cauliflower Rice

Ingredients:

  • Cauliflower Head, shredded 1 head
  • Diced Tomato, canned 1 cup
  • Yellow Onion, brunois 1/2 each
  • Garlic cloves, minced 2 each
  • Cilantro, minced 1/4 cup
  • Jalapeno, brunoise 1 each (Optional)
  • Tomato paste 1 Tbls
  • Lime, juiced 1 each
  • Cumin 1/2 teaspoon
  • Onion Powder 1/2  teaspoon
  • Garlic Powder 1/2 teaspoon
  • Black Pepper ¼ teaspoon or to taste
  • Salt to taste

Directions:

1. Sanitize all work areas, cutting boards,
equipment and sinks used in the preparation of this
recipe.
2. Process raw cauliflower in a food processor, pulsing a few times, until achieving rice consistency. DO NOT OVERPROCESS. Another option is to use a kitchen shredder. Using a cheese cloth, squeeze the water out of the rice. Set aside in a mixing bowl and add cumin, garlic powder and onion powder.
3. Process tomatoes and tomato paste in the food processor until smooth and set aside.
3. Heat oil in a sauté pan, medium high. Sauté the onions until translucent.
4.Reduce heat to medium, add garlic and brunoise jalapenos and cook, stirring constantly until fragrant, about 1 1/2 minutes.
5. Stir in tomatoes, cook for a few minutes until reduce by 2/3.
6. Stir in the cauliflower rice and cilantro, squeeze half lime and mix. Season with salt and pepper.

Enjoy!!

-Carolina