Archives for holistic nutrition

Fitness Update March 23rd Eat Plants First

Before we get to the fitness update, I have something SO EXCITING to share with you! Today is the grand opening of my Etsy shop! Wait. What? Your Etsy shop? I know, I know… just bear with me here. I have been working on a way to provide valuable information to people seeking change in their nutrition. The number one concern I was hearing, was “how do I get more plants in my daily life?” So, I created a downloadable and printable quick start guide called, “Eat Plants First”. Go check it out here, I’ll wait. I’m so excited!

Eat Plants First

What do you think?! I made it super colorful, because I’m all about “eating the rainbow”. The more colors we eat, the more variety of beneficial nutrients and antioxidants we get.

eat plants first

If you didn’t head over to the shop to read more about the quick guide, it’s ok, I understand! We are all busy and have many tasks going on all at once, every day. Above is a little preview of the fun logo I created for the quick start guide. My goal was to keep the guide as simple and straightforward as possible. Page one covers why it’s beneficial to switch to plant-based, or simply just add more plants to your daily nutrition. I also talk about some easy changes you can make to your kitchen to help with the transition. Page two is an 8.5 x 11 page you can print and attach to your fridge or pantry door, which will guide you in making the best choice possible for each meal. Page three gives some more details, for those who like to read the fine print. The number one goal? EAT PLANTS FIRST. If you can remember that, you are already taking steps to improve your health.

In the upcoming months I hope to add more items to my Etsy shop, which will be more tools and guides to help you maintain or switch to a plant-based lifestyle. Your support will make it grow, so please share with anyone you know who is interested in plant-based nutrition.

Fitness Update

Below are the workouts I did over the past week:

Butt & Thigh workout online through Fitness Blender

8.5 miles run with some moderate hills

Rest Day

Upper body weights + 3 trail miles

Yoga Stretch + 30 burpees later in the day (Day 1 of 15, thanks for the inspiration Amy!)

5 mile run at an easy pace, listened to Rich Roll Podcast (interview with Conor Dwyer)

4 mile run, with 7×800 in the mix.

Here is a quick visual of my training calendar for March so far. It has felt really good to be back on track this week.

training calendar

WEEEEEEEE! I got my new Be Well Fitness log in the mail, so as soon as this week is up, I’m going to start in my new journal.

be well fitness log

Until next week!

Sleep hard.
Get moving.
Trust Your Gut.

Whole Foods Cooking Class Part 3

It’s our first harvest from the garden… a zucchini!!  Shocking, I know. 😉 (For those of you who read the original garden post, go and check it out again; I’ve added some updates near the bottom! Or just check it out if you want inspiration for starting your own garden!) The recipe below was inspired by the Quinoa Stuffed Zucchini recipe already on the blog, which wasn’t my recipe at all, but I loved it so much I posted it anyway – and of course gave the book credit! Check out that page when you are done here, for another amazing stuffed zucchini recipe. I was also inspired to stuff our first harvested zucchini, because my mom was telling me stories about how she would stuff zucchinis from our garden when we were kids! “They would hide under the big leaves and grow as long as your forearm! I had to scrape out the seeds and stuff them!”I kept telling her I think that happened before I was born… because I barely remembered it happening… being the youngest of 5 isn’t easy sometimes.

This lunch came about because we needed something quick during the work week – we both work from home so that makes cooking healthy lunches on the fly much easier! It started as just beans and rice, so we could get a complete protein cheap and easily… then I decided to stuff them! Since the only other stuffing of a zucchini I’ve done is the one I just mentioned above, I think this qualifies as a recipe I’ve never made before, so I’m using it as my week 3 assignment for my Whole Foods Cooking Class at SWIHA. 🙂 I felt very excited as I was whipping this up in the kitchen and therefore it was a “little dash of this, a little dash of that” measuring system. 😉 Below is a quick breakdown of the recipe.

1 c. uncooked brown rice, cooked in 1 3/4 c. water for 40 minutes (yields ~ 2.5 cups cooked rice)
1 tbsp. coconut oil (stir this in after the cooking is all done)


1 – 7″ zucchini, cut lengthwise, with seeds and some flesh gutted and baked in a 350ºF oven, in a pan with 1/2″ of water for 10 minutes


For the filling, combine in a warm skillet:
1/2 c. onion, diced (cooked alone until somewhat translucent ~5 min on low-med heat)
1 can of black beans, rinsed and drained
zucchini guts

Season the filling directly in the skillet with the following spices to taste:

  • cumin
  • parsley
  • chili powder
  • cayenne powder
  • freshly ground black pepper
  • favorite salsa (can use as a seasoning and stir into skillet, or use as a topping; pictured below)


This is one of my favorite salsas! It really packs a punch in the spice department, but the flavor is SO GOOD – which is rare to find.   IMG_2983

The end result of this new recipe experiment was very tasty, filling and easy to prepare – with little hands on time. The brown rice of course took about 40 minutes to cook, but it takes about 5 minutes to get it started and then you just leave it and do other things!


This recipe serves two and I will definitely be making it again! Yay for my Whole Foods Cooking class and a winning recipe this week! (albeit a little late… whoops!)IMG_2988