A Week of Vegan Groceries
This week I thought it might be fun to share what we picked up at the grocery store to stock our vegan fridge and pantry. I'm hoping this will give you some inspiration if you are interested in trying a plant-based diet and wondering what kinds of foods you should have on hand.
The Staples
We had a small staple restock this week as we still had a lot of things like grains and frozen veg on hand. These are things that we like to always have in our fridge/pantry because they get used quite often in meals.
Our basics for this week
- almond milk
- tofu
- pasta
- pasta sauce
- lentils
- cannellini beans
- black beans
The Fresh Fruit + Veg
This week we purchased
- sweet potatoes
- raspberries
- baby spinach
- cherry tomatoes
- cantaloupe melon
- mushrooms
Much of this category is supplemented with the CSA (Community Supported Agriculture) that we bought into at the beginning of the summer. We get mostly vegetables with the occasional selection of seasonal fruit. It's been so nice having farm fresh veg, specifically tomatoes that actually taste like something other than "wet.
This week's CSA haul included
- various melons
- onions
- various squash
- zucchini
- potatoes
- tomatoes
- various peppers
The Extras
I consider this category the "wants" as opposed to the "needs." (Although I really should have included the coffee with the rest of the staples.) This includes all of our snacks, faux meat products, sauces, iced coffee, and my precious yerba mate drinks.
Extras for this week were
- Stubbs BBQ sauce in Original
- Starbucks Iced Coffee in Unsweetened Medium Roast
- MorningStar Roasted Garlic and Quinoa Veggie Burgers
- Gardein Meatless Meatballs
- Gardein The Ultimate Beefless Ground
- Gardein 7 Grain Crispy Tenders
- Skinny Pop Salt and Black Pepper Popcorn
- Garden of Eatin' Sesame Blues Blue Corn Tortilla Chips
- Van's Power Grains Frozen Waffles
- Lenny and Larry Perfect Cookies in Chocolate Chip and Double Chocolate
- NuGo Bars in Mint Chocolate and Chocolate Pretzel
- Wegmans Hummus
- Guayaki Yerba Mate in Bluephoria
The Budget + Actual Cost
For our household (the 2 humans anyway), we try to stick to a budget of no more than $150/week. This includes cleaning supplies that we don't get from Amazon.com and things like toilet paper and paper towels. I know some readers may spend less and some may spend more. I just wanted to give you an idea of how much we spent on this particular shopping trip if you are trying to budget for similar foods. The actual cost for everything on this trip was $106.
What are your grocery staples?
5 Ways to Create Positive Space in the Morning
To say "I'm not a morning person" would be an understatement. I have always preferred to stay up late and wake up late. As I've gotten older though, I've realized how important and valuable mornings are when it comes to getting work done. I took some time to visualize what an ideal morning would look like for me if I HAD to pull myself out of the most comfortable bed in the world. (Which is 10x as hard when you have a fluffy puppy who has joined you.)
Creating positive space in the morning is critical for me to have energy and be productive. I thought I would share a few rituals I have recently implemented to start my mornings off on the right foot. I know not everyone has the same schedule or responsibilities but I think everything I've listed below can be done in a relatively short amount of time. Finding a morning routine is also personal- these are just a few things that have worked for me. Hopefully this will give you some inspiration!
* Keep in mind that a good morning usually starts with a good night's sleep. Take some time to think about what that means for you and how you can set yourself up with success the night before.
1. Meditation + Positive Affirmations
This has been really easy for me to do before I even get out of bed. As soon as my alarm goes off (because let's be real- I'm not quite at the point where I can wake up without one) I'll grab my phone or iPad and open up the
Insight Timer guided meditation app
. I cannot say enough good things about this tool and I still cannot believe that it's free. There are thousands of meditations and affirmation programs. My current favorite is "Morning Meditation with Music" by Jonathan Lehmann and it's about 10 minutes long.
2. Make the Bed
It's true what Naval Adm. William H. McRaven says in his
commencement address at the University of Texas
. "If you make your bed in the morning, you will have accomplished the first task of the day." It takes me 5 minutes (maybe a little more if my dog is all stretched out and looking extra adorable) to accomplish this task and it always makes my bedroom seem neater even if there is a mountain of laundry next to the clothes basket. It also makes me happy to see a tidy bed every time I go into my bedroom.
3. Drink a Glass of Water
Far too many mornings (and afternoons) of mine have gone by without having any water. I'll be in the middle of work and realize that all I've had to drink was coffee. I think it's important for me, as someone who is prone to dehydration, to make sure that I drink a big glass of water before I have coffee. Drinking water first thing assists with digestion and re-hydration, especially if you've had alcohol or foods high in sodium. Even if it's a 3 cups of coffee kind of day, at least I can feel better about my 8-16 oz of H2O when I wake up.
4. Eat a Healthy Breakfast
Having a meal that both tastes good and is nourishing is a great way to set a positive tone for the rest of the day. My go-to is oatmeal (specifically the
Bob's Red Mill Quick Cook Oats
) with cinnamon, ground flax seed, a dash of brown sugar, peanut butter, and cacao nibs topped with almond milk and fresh raspberries or blueberries. The oatmeal takes 2 minutes to cook and satisfies me the whole morning. I also eat cereal, smoothies, and
when I am feeling like a treat.
5. Move Your Body
If you need some extra motivation in the morning, get moving! This has been especially important for me when my first instinct is always to crawl back into my cozy bed. Do a few stretches when you get up, try a few minutes of yoga (check out
on YouTube), take your dog for a walk, or crank up the tunes and dance.
Do you have any morning rituals? What would it be like to create positive space for yourself?
Personal Finance and Holistic Wellness- A Mindful Money Experiment
Personal finance is not usually the first thing that people think of when it comes to holistic (whole person) wellness. The two things that usually come to mind are nutrition and exercise. And while they are very important parts of our health and wellness, we, as humans, are more than that. We are our personal growth, our relationships, our physical environment, our self-care, and, just as importantly, our finances.
It can be challenging to pursue higher levels of growth when we our struggling with our finances. There is also a prevalent "keeping up with the Jones'" mentality when it comes to modern day lifestyles that can prevent us from reaching our financial goals. Whether your aim is to eliminate debt, save for a vacation, or create a comfortable retirement fund, mindful spending habits can make a positive contribution to your well-being
My Mindful Money Experiment
In an effort to to live a more intentional life I am doing a mindful money experiment for July and August. During this time I will not be buying any material goods for myself with the exception of personal hygiene products (think toothpaste, shampoo, soap) should the need arise. I am also not buying coffee during the week (unless it's from the grocery store to make my own).
This experiment is designed to reset the way I think about spending money and what type of "stuff" I want to bring into my home. For example- I happen to love makeup, skincare, and hair care. Recently however, I came to the realization that there are always going to be new products on the market. Do I really need 10 lipsticks when I only wear 2? Do I really want 5 different leave in conditioners when I always end up with 1 favorite? I don't think I'll ever stop liking these things but the idea is to give more consideration to every purchase.
I'll have a follow-up post some time in August where I will share my thoughts, challenges, and successes. If I have sparked your interest and you'd like to join me, use the hashtag #mindfulmoney on Instagram and Twitter. You are welcome to make this experiment personal, using whatever approach/guidelines you think would fit your life best.
Here are three things I'm doing during this experiment to support a mindful approach to money over the next two months:
1. Making Iced Coffee At Home
I don't know about you, but as soon as it starts to get hot I immediately start wanting iced coffee. Now, a basic iced coffee at Starbucks is not the most expensive drink in the world but it can certainly add up, especially if you find yourself in line for one several times a week.
Making your own iced coffee is very inexpensive and easy to prepare. Several years ago I purchased a Toddy iced coffee maker and after using it once, it sadly got stored in the back of a cabinet and was forgotten. (Even though the coffee I brewed with it was amazing!). Fast forward to a few weeks ago, we were at a friend's house and he had created a really nice iced coffee mini bar and after raving about the coffee, he told me that it was home made with a...wait for it...Toddy brew system! The next day, I rescued my Toddy and put it to work! You can also make a home-made simple syrup by combining 1 cup of sugar and 1 cup of water and heating on a stove top.
Just for fun, Chris and I calculated the price of a homemade iced coffee made with Starbucks ground coffee from the grocery store. It came out to around .92 cents. (It would probably be even less if you caught the coffee on sale.)
2. Trading Shopping Time and Energy for Learning Time and Energy
I wouldn't consider myself a "shopaholic" by any stretch of the imagination but I don't even want to think about how much time I've probably wasted window shopping online. Add to that the trips to Nordstrom, TJMaxx, and Sephora and you get hours that could have been better spent on personal development, self-improvement, or creative ventures.
During the next 2 months I am going to use the time that I normally would spend shopping (online or in-person) to work on things like content creation, learning to code, my meditation practice, and other self improvement activities. (If you're looking for a place to get started check out my blog post on Personal Development Resources.) Once you start approaching life with the mantra of "experiences over things," your perspective about purchasing tends to shift.
3. Un-subscribing to Mailing Lists
It is almost guaranteed that if I get an email from one of my favorite brands that has a headline proclaiming "30% off!," "Free Shipping on all orders!," or "New Arrivals!," I will at the VERY least take a peek at the offer on their website. Inevitably I end up with a few things in my virtual cart and, as mentioned above, more of my precious time has been wasted on mindless internet shopping.
A few days ago I took advantage of the free Unroll.me/ web app and unsubscribed from all retail mailing lists. Not only has it removed the temptation to check out every new sale, it also prevents a lot of junk from clogging up my inbox. When I initially went through to start the "un-sub" process I was actually shocked at how many mailing lists I was on. I highly recommend this service.
Have you done a similar experiment? I would love to hear about any tips or resources you used to help you on your journey!
5 Tips On Transitioning to a Vegan Lifestyle
Ever since I can remember, I've been an animal lover. My family has always had dogs and I don't think I owned a single item that didn't have a horse on it. Of course, because I didn't know any better and because society has normalized eating animal flesh, I ate meat, dairy, and eggs growing up. Not once did I stop and make the connection between the foods that I was consuming and the process it took to get to my plate.
Even through my teens and twenties there was an emphasis on getting "enough protein" which, of course, you got from animal sources. I had a one year stint as a vegetarian where I ate a LOT of soy-based and processed products. I eventually stopped because I had started weight lifting and I had convinced myself that I wasn't getting enough protein. First it was chicken, then it was everything. It wasn't until almost two years ago that I decided to go back to being a vegetarian. I started getting really uncomfortable with the videos, pictures, and articles that I came across.
Finally, one evening, after subjecting myself to a particularly horrible video, I decided I just couldn't live with being so upset and uncomfortable with the reality of the animal agriculture business. That night, I said no more. I made up my mind then and there to stop eating (and wearing) all animal products.
I know making an overnight decision is not going to be everyone's path. Which is why I wanted to provide these tips to those of you who are considering making the transition.
1. Educate Yourself & Find Your "Why"
It's very easy to fall back on the old saying "ignorance is bliss." It's also probably much easier to go through life without looking beyond the packaged animal parts that are presented to you in shrink wrap at the store. What do all the organic, all natural, free range, grass-fed, and local labels really, truly mean? From start to finish, where did your food come from? Furthermore, could you even stand to watch the process from the animal being taken to the slaughterhouse, to the "processing" that happens afterwards? Would you be comfortable showing your children this process? I think it's very important to be aware of exactly what goes on and ask yourself why it make you so uncomfortable, if it's not something you can stand to watch.
The other thing that really blew my mind when I made the decision to stop consuming animal products was the effect that animal agriculture has on the environment. It is ruining our water, our ecosystems, and is a huge contributor to climate change.
Having a strong "why" is crucial when transitioning to a vegan lifestyle. My reason for not eating animals is so strong that I have no desire to ever eat meat, dairy, or eggs again because I don't see those foods in the same way that I used to. I am truly an animal lover and it pains me to see animals suffering for no reason.
2. Take it Slow If You Need To
As much as I wish everyone could go vegan overnight, I understand that the world doesn't work that way. I've heard so many people comment that they could go vegan "if I didn't have to give up my precious cheese." Being able to eliminate everything except for dairy would be a huge step in the right direction, so don't be afraid to take it slow. Maybe you start with eliminating beef from your diet. Then pork, then chicken, etc. If you can give up meat easily, maybe you try vegetarianism for a while. (I was a vegetarian before I went vegan.) Making a slow transition and taking small steps is absolutely okay, especially if it leads to sustainable change.
3. Set Yourself Up for Success (Be Prepared)
One thing to remember when making a transition to a plant based diet is that if you are eating mostly whole foods, you have to eat a LOT more of them to meet your energy needs. Make sure you are stocked up with healthy plant foods in your pantry and fridge so you don't end up hangry. Another thing I often hear is people saying that they tried to be vegan but they got headaches and felt tired. It's highly likely that these individuals were not consuming nearly enough calories. I usually have a CLIF bar, a NuGo bar, or a banana in my bag in case I get hungry while I am out and about running errands.
Another way to set yourself up for success is finding plant based alternatives for some of your favorite foods. Of course whole foods are best, but if you find a veggie burger you like, or faux-meat crumbles that you can enjoy with pasta, there is nothing wrong with having them in your meal rotation if you feel like you are missing some of the "comfort" foods.
4. Join the Community & Don't Be Afraid to Ask Questions
I'll be the first person to say that there can be a lot of toxicity in certain vegan communities, especially on the internet. However, there are so many helpful, friendly, welcoming communities out there that you shouldn't shy away from asking questions or joining discussions. At the very least, you know I am here for you! Definitely don't be afraid to ask me questions and/or reach out for resources or tips. Some awesome recipe sites can be found here on the "Resources" page at my main site.
5. Make it Fun & Positive
Instead of seeing it as a challenge, think of veganism as an opportunity. An opportunity to get healthier, to try new foods, to eat more veggies, to learn new recipes, and promote non-violence towards living beings. Try to recreate your favorite foods with plant based alternatives.
Going back to Tip #2, be kind to yourself to ensure a positive experience. It's okay to start slowly. And I mean REALLY slowly. A great place to get your feet wet would be having a "Meatless Monday" tradition.
Another idea would be to through a meatless potluck dinner party where you invite your friends to make and bring a meatless or vegan dish to share.
Also, let's not forget that most beer, wines, and liquors are vegan!
My Thoughts on Personal Development (Bonus- 10 Free Resources)
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| A peek at my bookshelf |
Simply put, personal development is about investing in yourself to maximize your potential and become the best human being you can be. This is, of course, going to look different for everyone. I love learning new skills and abilities so for me, personal development is about being a lifelong learner. I'd love to learn a few languages, learn how to code apps and websites, and continue developing my coaching and nutrition skills. In my personal experience, PD never feels like a chore or extra work. I am always excited when I get to read a new self improvement book or take advantage of a free online course.
Sometimes money can be a barrier to getting started so I've curated the following list of websites and apps that offer a wide variety of personal development opportunities. I hope that there is something here that sparks your interest!
Code Academy- Learn to code for free! Includes courses on HTML, CSS, Java, and Python, to name a few.
Khan Academy- Provides free courses on academic subjects. Great for brushing up on the basics. Their mission is to provide "a free, world class education for anyone, anywhere."
Coursera- Over 2,000 free courses from colleges and other higher level learning institutions around the world.
Palouse Mindfulness - A mindfulness based stress reduction program with videos, articles, and weekly exercises.
Living Well and Wild's 7 Free Physical Fitness Resources- A few months ago I put together a list of online resources for anyone wanting to take their physical fitness to the next level without breaking the budget.
edX- Free online courses and classes from some of the world's best universities, including MIT, Harvard, and Berkeley.
Open Yale Courses- Lectures from selected Yale College courses
Duolingo- Learn a new language for free with this incredible app. Right now Duolingo has 19 languages available with 2 more in the beta stage and 6 more in development, including Klingon for my fellow Star Trek fans.
Alison- An e-learning provider and academy with over 800 free courses in categories that include IT, languages, the humanities, business, and marketing to name a few.
Don't forget to also check your local library's self-improvement section!
(It wasn't until I put together this list that I realized just how many free resources are available. You can pretty much learn the basics of anything!)
"So Alexis, what is it that YOU are working on?" Besides reading, (Currently: Awaken the Giant Within" by Tony Robbins) there are two main things I am working on at the moment. I am studying French and Swedish on Duolingo and learning some basic coding skills through the Code Academy website. (I'm loving the lessons on HTML and CSS!) I think it is incredibly important to learn and know another language and proficiency has been one of my goals for years. I can't say enough good things about the app! I'm learning to code because I have a goal of creating an app some day. I also think that coding in general would be a great skill to have as technology advances and becomes even more omnipresent.
**I do also want to recognize that personal development is a privilege. If you are familiar with "Maslow's Hierarchy of Needs" it makes sense that our basic needs for survival (i.e. food and water) and safety usually need to be met before one can focus on things like self-actualization.
You Deserve Self-Care
The Great Crossfit Experiment
I seriously never thought I would see the day when I would be talking about Crossfit workouts. I have heard opinions about the workouts from both ends of the spectrum but never gave it any real consideration until the past couple of weeks.
About 2 months ago, my husband Chris decided that he wanted to check out our local Crossfit box (gym). He really wanted something that would take his physical fitness to the next level and had a group setting (the social butterfly that he is). We were also toying with the idea of building a home gym in our garage and had priced out a few items. However, this would definitely not provide a group setting unless you count our dog Ripley who likes to supervise.
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| "I'll just be here, judging your form" |
There happens to be a Crossfit location within a 5 minute bike ride from our house so he decided to take a free class to see if it was a good fit. He came home almost giddy with excitement and proceeded to tell me that this was EXACTLY what he was looking for. An incredible workout, knowledgeable coaches, a friendly and welcoming atmosphere, and a group setting. He wasted no time in joining up and started attending classes 3-5 times a week. Every Chris came home from a class he was drenched in sweat and raving about how awesome and challenging that day's WOD ("workout of the day") was.
A few weeks into his membership, he started encouraging me to come try out a free class because he was convinced I'd get hooked too. At the time, I was working out at home, following the Kayla Itsines "Sweat" program which I think is a great option for people who want to workout at home and have limited equipment and time. However, I was starting to feel that I was going to need to do something a little more intense if I wanted to increase my fitness levels. I decided to see what this gym could do for me and after my first class I definitely understood what all the hype was about.
The coaches and other members were an incredibly welcoming and friendly group of people and they made this introvert feel right at home. The workout left my whole body feeling sore in the very best way. The hour seemed to fly by and I really enjoyed having a structured and timed workout. Classes are 1 hour and include a warm-up, explanation of the exercises, and the actual workout. I ended up getting a 3 month membership to see how it ends up fitting into my fitness plan (going at least 3 days a week) and I can't wait to try and make some plant based gains.
I will be blogging updates on my progress once a month and am so excited to share my thoughts with you all. Included in that will be more information about how I fuel myself on a vegan diet.
And just because I have a sense of humor and couldn't help myself...
Healthy Snacks for Your Next Game Night
Today I'm sharing a few options for some quick, healthy snack ideas that will give you and your friends energy for your next LAN party or epic D&D session.
Fruit Salad
Vegetable Chips
Popcorn
Hummus Plate
Favorite Vegan and Cruelty Free Skincare
A big part of my self-care routine lately has been really trying to look after my skin. I am quite fair-skinned with a mild case of rosacea that is always threatening to flare up. I am prone to redness, blotchiness, and the occasional hormonal breakout. My rosacea has been especially active lately, so I try not to go to bed without removing my makeup (hence the makeup wipes on this list).
Of course it almost goes without saying that lots of water and a diet fueled by plants will go a long way in supporting your skin!