7 Healthy Morning Habits To Jump Start Your Day

7 Healthy Morning Habits To Start Your Day Off Right

When we’re kids, our parents teach us habits to create a morning routine like brushing your teeth and combing your hair. And even though these habits stick with us for life, they don’t have much meaning to them (besides looking like a functioning member of society). What I mean is brushing your teeth and combing your hair doesn’t necessarily set you up for a productive day. So I want to share 7 healthy morning habits to start your day off on a positive note.

 

Create A Solid Routine

Getting in the pattern of a consistent morning routine will help all aspects of your life. It seems that when I am prepared and my morning goes smoothly, so does the rest of my day. I make it as easy as possible for myself to get my day started because I know I’m not a morning person. This usually means I lay out my workout or street clothes for the day and make my to-do lists the night before. Whatever routine you create for yourself, so it every single day.

 

Tidy Up

One of the first things I do in the morning (besides brush my teeth) is declutter my area. After the bed is made, I clean up whatever mess was left from the night before. Let’s face it, sometimes we stay up until we become a useless plate of wobbly jello. I do feel there is a correlation between your environment and your ability to think. Whether that’s making your bed or wiping down your bathroom counters, get your space organized. Your environment should be a reflection of the clarity you need to focus in order to get shit done.

 

Be Thankful & Journal

Nothing puts me in a better mood than thinking about all the things I’m grateful for. If you want to connect to your world even more, write down what you are thankful for in a journal. Daily reflection can help you focus on successes instead of complaining about the messes. It’s hard to move forward when you stop remembering all of your wins along the way. Maybe you’re still half way to getting that degree. But at least you started and are doing the best you can. Concentrating on the things you are proud of is a healthy way to keep fueling that motivation and positive self-talk.

 

Move Your Body

I prefer to workout in the mornings because it’s something I can check off my list early in the day. Even if you don’t have a structured workout routine, spend a few minutes walking, practice yoga, or any low impact activity. You could even take at least five minutes to stretch a certain muscle group. Stretching improves flexibility and range of motion, although it doesn’t relieve muscle soreness. There is a huge misconception that stretching can help you recover faster, however, you can find real ways to prevent and recover from sore muscles here.

To-Do List

Making a to-do can help you figure out what you want to accomplish for the day. It’s not the end of the world if you can’t check everything off. To-do lists are a great way to visibly see your goals and priorities for the day. Save your brain some energy and write everything you need to do. Then you can order each task in order of importance. This helps me decide what needs to get done now and what can wait until tomorrow.

 

Put On Your Business Suit

Okay, maybe not everyone works a corporate job. But even if you work from home, I think it’s important to change out of your pjs or sweats and into an outfit that’s put together. It’s so easy to throw on whatever and start your day. And no, you don’t need a suit or anything dressy. Even if you just put on a pair of jeans and a nice top, it will get you in a more productive mindset. This is something I’ve been implementing into my day and it really does help me feel more confident and creative.

 

Laugh!

We live in a society that is very focused on wealth, abundance, achieving goals, and comparing yourself to one another. I mean, come on, you have to realize how hilarious this all can be at the end of the day (or the earlier, the better). When I get in a morning belly laugh, I feel like it sets a positive tone for the rest of the day. Laughter is also an easy way to reduce stress. Life is short, try not to take yourself too seriously out there. Watch a funny video or talk to that friend who you know can make you laugh until you cry. Do whatever you have to do to release those endorphins!

 

 

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

Continue Reading

6 Ways I Detox My Lymphatic System For Flu Season

How I Detox My Lymphatic System

 

I hope everyone had a safe and happy Halloween! Since flu season is here I thought it would be a good time to discuss boosting that immune system. Did you know that the human body has one system that actually needs you to do its job! I guess they left this out of biology class, at least I don’t remember learning this. The lymphatic system is made up of vessels that drain fluid into the blood that help get rid of toxins in the body. And unfortunately, you have to drain your lymphatic system yourself. Luckily, it’s as easy as a few daily habits. In this week’s post, I wanted to discuss what the lymphatic system does and how you can detox it effectively.

By the way, this post also may contain affiliate links because a girl has to eat somehow.

What Does The Lymphatic System Do?

The lymphatic system has a number of responsibilities, but the one that shocks me the most is it’s our number one defense against illness. (Seriously, why isn’t this taught in schools?) It creates a little army of disease-fighting antibodies who are ready for combat. This is actually a major reason why people suffer from illnesses, cellulite, and acne. Their lymphatic system isn’t functioning properly, therefore the body can’t fight the infection.

 

 

6 Ways I Detox My Lymphatic System

 

lymphatic system

1. Wearing Clothes That Aren’t  Too Tight

Lymph nodes can be squeezed when you wear clothes that aren’t exactly your size. For example, ladies, if you wear a bra that is too tight you can be restricting the lymph nodes in your armpits and upper arms. And if you wear a pretty pair of heels that squeeze your foot, you can block lymph nodes in your feet. Always buy clothes that are your size. I like to wear free flowing, loose clothes as often as possible.

 

2. Hot/Cold Showers

I’ve discussed the benefits of taking cold showers before, however alternating between hot and cold water temperatures have even more pros! This type of hydrotherapy causes vessels to contract when you’re in cold water, then dilates when exposed to hot water. You could take a warm bath abs then rinse off with cold water. I like to alternate from hot to cold throughout my shower. It makes since when you think about it. Back in the day, people would work in the heat of the sun and cool off by taking cool baths in rivers and lakes in the evenings.

 

lymphatic system

3. Switch To A Natural Deodorant

Everything you put on your body is absorbed directly by the skin. And remember how I mentioned you have lymph nodes in your armpits? Well, most deodorants and antiperspirants contain aluminum and parabens. These chemicals can get pulled into your bloodstream and are possibly toxic to your health. Your best bet is to start using a more natural deodorant that doesn’t contain these chemicals. It takes some time for your body to adjust, but it will start to work like your usual stick.

 

lymphatic system

4. Get Active

Long hours sitting in front of a computer can also cause a slow lymphatic system. Remember how important it is to take breaks as often as possible. Do a quick stretch, yoga, or walk around. Walking actually activates the lymph nodes under your armpits, so swing those arms!

 

lymphatic system

5. Staying Hydrated

Our bodies are made of about 60% water. So when we are dehydrated, so is our insides. Fluids actually thicken in the body causing the heart to pump harder as well as joint friction when we need hydration. I like to drink a huge glass of water when I first wake up. Since we are asleep all night, our bodies become very dehydrated by the morning. Shoot for 20-30 ounces of water to get your day started.

lymphatic system

6. Practice Deep Breathing

We breathe 24/7 without thought and a lot of those breaths are short from stress or tiredness. And shallow breaths can lead to a backed up lymphatic system. Deep breaths help move the lymph fluid through the chest and throughout the body easier. Starting and ending your day with meditation and paying attention to the breath can positively affect you inside and out.

 

 

 

 

What is another way you naturally drain your lymphatic system?

 

 

 

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

 

 

 

Resources:

https://www.cancer.gov/about-cancer/causes-prevention/risk/myths/antiperspirants-fact-sheet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312397/#!po=0.375940

https://www.healthline.com/health/lymphatic-obstruction#outlook

 

Continue Reading

The Scrumptious Quinoa Veggie Bowl

Quinoa Veggie Bowl

 

quinoa veggie bowl

 

I posted one of my go-to meals on Instagram a few weeks ago. Surprisingly, it got quite a few positive responses! Which led me to the idea of sharing it here on the blog.

Quinoa is one of two complete plant proteins. Needless to say, we have a great relationship. Whether you are plant-based or not, you should definitely be digesting this powerful protein.

This quinoa veggie bowl is something you can easily make ahead as a meal prep or make as a quick dinner. It is inspired by the creative Minimalist Baker and is super versatile. Seriously, if you don’t have the veggies listed in the “ingredients”, just work with what you have in the fridge already.

I’ve been having this delicious protein-filled meal for dinner a few times a week and it’s so filling! You can actually find this recipe on my YouTube channel, but this time I’m adding lentils for more protein and using asparagus instead of carrots.

Now let’s make a rainbow!

Ingredients:

⅔ C quinoa
½ C lentils
1 orange pepper, diced
8-10 asparagus, chopped
1 C red cabbage, chopped
1 handful of spinach
¼ C peanut butter
2 T soy sauce
1 T agave
1-2 lime juice
1 teaspoon of garlic powder

 

Directions:

1. In a pot, bring 2 cups of water to a boil and add the quinoa. Place the lid on and reduce to medium heat and cook for 20-22 minutes. Remove from the heat and let it sit for 5 minutes.

 

quinoa veggie bowl

2. While you’re cooking the quinoa, on another burner, add ½ cup of lentils and 3 cups of water to a pot and bring to a boil. Reduce the heat and let it simmer for 20 minutes.

 

quinoa veggie bowl

3. Sprinkle some water in a large pan and add the asparagus and bell pepper. Let it cook for a few minutes and combine the red cabbage. You’ll want to cook these veggies for at least 20 minutes. Feel free to season with garlic powder, pink salt, pepper, or any of your favorite flavors.

4. Lastly, combine the quinoa and lentils in the same pan as the veggies. Add your spinach and let it cook for 5 minutes. And serve your tasty, colorful quinoa veggie bowl!

 

quinoa veggie bowl

 

The Sauce:

In a bowl, combine the peanut butter, soy sauce, agave, lime juice, and garlic powder. The consistency will be pretty thick, so use a tablespoon of water at a time to thin out the sauce. I like it more runny than creamy, but do as you please!

 

quinoa veggie bowl

 

 

What is your favorite plant-based meal?

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

Continue Reading

How To Manage Stress In A Crazy World

How To Manage Stress In A Crazy World

 

Some people might think that you can’t manage stress because stress is just something part of your everyday life. But feeling stressed out all the time can affect every other part of your life like the way you think, communicate, and function. Simply realizing that the reins are in your hands will allow you to take back control of your thoughts and emotions. Health runs deeper than exercise and nutrition. To truly be healthy, I feel like you have to be in a positive headspace. Just like exercise, stress is not a one size fits all. I understand not all of the tips below will work for everyone, but they help me when I’m feeling stressed or anxious.

 

Stress Tip 1- Keep A Journal

It’s easy to overlook your thoughts and emotions throughout the day. Write as many details down when you get stressed out. What made the situation stressful? How did you feel? And how did you react to the situation? Keeping a daily journal can help you notice any similar patterns. For example if stress arises towards the end of your day, maybe you can start going for evening walks.

 

Stress Tip 2- Create Lists & Prioritize

Realize that not everything will be crossed off your list. Unfortunately everyone leaves this world with plenty of tasks uncrossed. Creating to-do lists can help you figure out what needs to get done now and what can wait until tomorrow. I like to write the most important tasks at the top of my list so I know where my attention should be.

Stress Tip 3- Move Your Body!

I know the last thing I want to do when I am stressed out is get off the couch. But physical activity helps your body release endorphins, which can give you a happy distraction. Take a walk around your neighbor, put some music on and dance around the livingroom, or go for a bike ride. You don’t need to do some intense weight lifting program, just get that blood flowing.

 

Stress Tip 4- Make Time For Yourself

Rest and relaxation are so important for your physical and mental health. Self care is thought of as a luxury, but it should be a daily priority. Take some time out of your day to draw, practice yoga, or do anything you enjoy. I also love to look up hilarious compilations of old Vines to stress less. Finding the humor in situations and not taking life too seriously is a great way to smile more and escape from the pressure of life.

Stress Tip 5- Use Your Time Wisely

A lot of the time it’s not the deadline that stresses us out. It’s our procrastinating that drives us mad. Of course there are only a certain number of hours in the day, but you can use them to your advantage. I like to make lists! I write down everything I need or want to accomplish in the order of importance. It’s easy to waste our time with mindless busy work. But if we focus our time on getting the big things done first, we’ll reach our goals faster. I also like to break tasks up into smaller projects. This helps my brain not feel so overwhelmed.

 

Stress Tip 6- There’s a Time To Say No

Oftentimes we think we can take on way more than we can actually handle. We are naturally people pleasers. But you have to remember that you cannot make everyone happy. You also can’t be in more than one place at a time. Deciding what you value most will help you figure out where to allocate your time.

 

Stress Tip 7- Learn To Forgive

You have to accept the fact that not everything is going to be perfect all the time. Learn to forgive each other and let things go. If you hold onto grudges, you’ll hold on to negative energy and ain’t nobody got time for that. You’re doing yourself a disservice by keeping hate in your heart. Rember, everyone is going through their own battles, so let that shit go. You’re also going to let yourself down from time to time, so forgive and move on with your life.

 

Stress Tip 8- But First, Heal

Starting an exercise program is a lot of extra stress on the body. If you are at a time in your life when you are feeling high levels of stress, don’t jump into any intense training. It might be in your best interest to get your mental space in a positive, less anxious place. Meditation, yoga, walks, and jogs are a great place to start.

Stress Tip 9- Clean!

Honey, when my area is a mess, my life feels like it’s a mess. For me, all I’ll be able to concentrate on is how dirty my house is or how I should organize my car. I’ve learned and developed a habit to clean up my space before I go to sleep. It helps sets the tone of the day when I wake up to an organized, tidy house.

 

 

How do you manage stress?

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

Continue Reading

How To Recover & Prevent Muscle Soreness

What Is Muscle Soreness?

You usually feel a certain muscle soreness the day after your workout, this is called DOMS. Essentially you are creating small tears in the muscle tissue at a cellular level. This is what you feel in your quads after an intense leg day. And it can be so much harder to stick with the training program when you’re a beginner and sore! Developing a fitness routine is enough of a challenge on its own but imagine barely being able to turn your steering wheel to get to the gym because your muscles are so tight. In fact you could be doing everything right in your exercise regimen but if you don’t help your body’s recovery you risk injury or bringing your gains to a halt.

 

Do Sore Muscles Mean Growing Muscles?

The short answer is not necessarily. As I mentioned you could be perfect in the gym but what you do with the rest of your day determines how much you grow. Muscle soreness occurs naturally after a repetitive E centric movement (The bottom motion of the bicep curl or squat). Micro tears are formed on the muscle fibers in need adequate rest and proper nutrition, in order to rebuild stronger. Trust me, your muscles don’t want to go through that shit again.

 

Ways To Recover And Prevent Muscle Soreness

 

Tip 1. Don’t Skip The Warm-up

It seems obvious but I feel like so many people skip this step and I was definitely guilty of this too. Warming up is a crucial part of the fitness equation. You need to get the blood flow to the muscles before you even start working them. You might think warming up just takes extra time in the gym but it helps you perform your best without injury by loosening up those muscles. A study was done in Australia that proved warming up can reduce muscle soreness. Develop a 5-10 minute warm-up before you begin your workout. I like to walk at an incline for at least 5 minutes. Then I do a few dynamic warm up exercises (I.e. leg swings on leg day or arm circles on shoulder day).

 

Tip 2. Progress Gradually

It’s tempting to pick up the heaviest way you can because you’re so pumped about training. Bad idea! That’s a quick way to burn yourself out. I’ve heard too many beginners overdo it on the first training session only to never work out again. When you overtrain, your muscles have a lot more of a recovery journey. The safest way is to start with lighter weights or even body weight and progress slowly each week.

Tip 3. To Stretch Or Foam Roll?

Studies have shown that stretching doesn’t minimize muscle soreness. However, it helps to improve flexibility and increase range of motion. Both which are important for preventing injuries and doing the exercises with proper form. Foam rolling on the other hand, can be greatly beneficial to do after your workouts. This can actually help break up the tightness and reduce muscle tenderness.

Tip 4. Proper Sleep

I’m sure you know how complex our bodies are. But the real magic happens when we are asleep. Human growth hormones work on your insides like little fairies repairing and rebuilding your muscles. And they are nocturnal! HGH really floods your bloodstream when you sleep. Your muscle glycogen stores are also replenished when you get a good night’s rest. Glycogen is your body’s preferred source of fuel, which come from carbohydrates. The more glycogen you have stored in your muscles, the better chances you’ll have at gaining muscle.

 

Tip 5. Work Through The Pain

This might be the less popular option, but bare with me here. I definitely don’t recommend working out at a high intensity if you’re already tight. However, doing a light workout like yoga, pilates, or going for a short jog can actually help reduce the soreness. Your body also needs to get used to your training cycle. If you’re still a little sore on leg day (when you trained legs 3 days ago) it’s still a good idea to process with your program. You could train a muscle group twice a week. The first day can be heavy and the second session can be lighter. Eventually, your body will learn that it needs to recover within that time. Of course, as long as you use the previous tips mentioned.

 

 

 

 

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

Continue Reading

4 Things That Will Improve Your Life & Happiness

4 Ways To Improve Your Life!

 

Someone cuts you off in traffic and you spill your coffee all over your clean shirt. We’ve all been there and know how easy a good day can turn bad. Between stress at work, school deadlines, family and friends, it seems like everyone is after your happiness. In times when all seems wrong, here are 4 tips to help you turn that frown upside down. Practicing these mindful tips will also help improve your life and overall happiness!

 

Tip 1: Be Grateful

Stop complaining so much and appreciate how blessed you are every single day. This may seem challenging sometime because it’s so easy to look at all the things that go wrong during the day. So crack open a notebook and find a pen from under the couch and list 5 things you are grateful for right now.

 

 

Tip 2: Be Your Own Bestie

Stop relying on other people to fill the void or loneliness. Instead, learn to be your own best friend. I know there have been many times in my life where I filled my schedule up with seeing family and friends or going out as much as I could. But over the years, I have learned to appreciate my alone time. You spend more time with yourself than anyone else so might as well enjoy it.

 

 

Tip 3: Surround Yourself With Love

Drop kick the people who don’t bring positivity to your life. Okay, no drop kicking allowed, but don’t waste your time with those people. If someone isn’t supporting you, they are against you. Maybe if you can’t just kick someone out of your life, limit your time with that person and surround yourself with people who want to see you grow and blossom.

 

 

Tip 4: Shut Off The Tech

Turn off the tv and social media every once in a while. Our brains are always craving stimulation, but turning things off for a bit can have positive effects on your mind. Whether you mediate or spend time with someone special, I challenge you to turn off the technology at least 30 minutes a day for a week straight.

 

 

Let me know what makes you happy in the comments!

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

Continue Reading

6 Ways To Eat For Abs

How To Eat For Abs

Having a 6 pack or popping abs is a reflection of your lifestyle habits. So don’t expect to see quick results if you train your abs, but have an unhealthy, processed diet. Here are 6 tips to help you grow those abs.

 

1. Protein

Eating a diet that is high in protein will not only promote muscle gain, but also fat loss. High protein foods also keep your blood sugar steady and keep you feeling full to help prevent binges. Everyone needs a different amount of protein depending on their body and fitness goals. If you’re having a hard time getting in enough protein, try protein shakes, nuts, seeds, and lentils! As a vegan, I love sneaking in flaxseed, chia seeds, and nutritional yeast. Soy and quinoa are both excellent sources of protein. There are obviously so many other plant-based protein sources, which I would love to discuss in a future post!

 

2. Carbs Are Not Created Equal

Although carbs are not your worst enemy, there is a difference between refined and unrefined carbohydrates. Carbs that are processed and refined are broken down quickly into sugars. If there are too many sugar molecules in the bloodstream, it will eventually be converted into fat. On the other hand, carbs that are high in fiber are broken down much slower. These would be your whole grains, fruits, vegetables, and nuts.

 

3. Speaking of Fiber

Foods like whole grain bread, beans, berries, and veggies are all examples of fiber. They keep you full for longer and keeps you regular, which is healthy for your gut!

 

4. Eat More Probiotics

Fermented foods like sour kraut and kombucha contain lots of healthy bacteria that your gut needs. Probiotics help keep your immune system healthy and free of illness.

 

5. H2O

A lot of the time you are bloated because your body is hanging onto excess sodium. Drinking enough water will help rid the body of this extra sodium and keep your belly full. Between spacing your meals out and getting enough fluids, you’ll likely not feel hungry throughout the day.

 

6. Don’t Skip Meals

The worst thing you can do is skip a meal. When you are hungry, your body releases stress hormones that can actually have the reverse effect of losing weight. Not eating enough calories can result in deficiencies, decrease in energy levels, and slower metabolism.

 

Add this circuit at the end of your workout and start seeing results!

 

 

Got any tips? I’d love to know in the comments!

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

 YouTube

 

Continue Reading

Banded Booty Circuit

At Home Booty Banded Circuit

 

Let me start off by saying that everyone should own resistance bands. You can convienently travel with them, they’re cheap, and you can use them anywhere. I especially love them for my glutes. A lot of people (like myself) are quad dominant, which is a good indication of weak hips. To fix this, we need to be feeling certain exercises in our glutes using mind-muscle connection.

You don’t have to step foot in a gym in order to build your boooty. Hitting a PR of 250 on squats simply isn’t the only way to grow the peach. You can use your bodyweight, a resistance band, or lift dumbbells and accompany them with higher reps to train the glutes effectively at home.

It’s key to perform an exercise with great form and technique before you add weights. This helps reduce the risk of injury and maximize your gains. We want to focus on the muscles we are training before adding heavier resistance.

And if you are weight training, these exercises are also great ways to activate your glutes before you work them.

 

banded booty circuit

Banded Squats

I like to place my resistance band a little above my knees. I also walk my feet out to a pretty wide, sumo stance. Drive your hips back towards the floor as low as you can go. Focus on driving your knees outward as you lower into a squat. This will target the GLUTE muscles. The added resistance around your legs will help activate the glutes even more by putting pressure on the knees.

 

 

banded booty circuit

Lateral Band Walks

Again, I like putting the band around just above my knees. you can also place it around your lower legs, but the size of my band works best around my thighs. With your feet shoulder- width apart, slightly bend at the knees and hips. This is our starting position. Make sure you stay low and take your time each step you take to the side. Also keep your head and chest up. You will feel this most in your glutes if you push off with the foot that isn’t leading. Then switch to the opposite direction.

 

banded circuit

Bounce Squats

We’re following the same idea as the banded squats, only this time we are going to add in pulses. So stay low and keep bouncing!

 

Banded Standing Kickbacks

Start by standing facing a wall for support. Place the band around your ankles and keep your legs straight. Extend your right leg behind you and squeeze your glutes as you lift your leg. Slowly lower your leg to the starting position and repeat for 15-20 reps. Once you complete all the reps on one side, switch to your left leg.

 

Donkey Kicks

Get on all fours, preferably on a mat. Make sure your shoulders are directly above your wrists and hips above your knees. Keep your back straight as you flex one foot and lift your knee up to be parallel with your hip. Pause at the top of the movement and slowly lower your knee. Once you have done all the reps on one side, switch legs!

 

Fire Hydrants

Since we are already on the floor, we’ll move on to fire hydrants. Staying in that table top position, keep your knee bent and raise one leg out to the side. Once your thigh is in line with your hip, pause for a second and slowly lower your leg down to the starting position. Repeat your reps on the opposite leg.

 

 

 

How do you get in your protein?

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

 

Continue Reading

My 9 Favorite Vegan Protein Sources

There is a misconception that animal products like meat are the best sources of protein for you. It’s true that they contain all the essential amino acids that our body needs. The only plant-based complete proteins are soy and quinoa. However, you can combine plant-based protein to get all the amino acids and intake enough protein for growth and even muscle building. “Where do you get your protein from?” is a question I’ve encountered a lot so far during my first month going plant-based.

 

Most people think that you need a lot more protein than what is actually needed. You only need about .8-1.0 grams of protein per kg of your body weight. Don’t think you have to load up on protein bars and supplements because all that is just not necessary.

 

In reality, all protein was made from plants first. As long as you eat enough calories, you will eat enough protein. There is protein in a huge variety of foods. So many foods that I can’t mention them all here. But I wanted to share a few ways that I have gotten my protein in.

 

 

vegan protein sources

Black Beans-

These little beans are jammed packed with 15 gram of protein per cup. Black beans are also outstanding sources of iron, magnesium, and fiber. There are lots of ways to get your serving of black beans. You can throw them in soups and salads. My favorite way is to add them in a tortilla with rice, corn, spinach, and make a burrito. I also like to throw them on top of baked potatoes.

 

 

vegan protein sources

Chia Seeds-

There is a whopping 6 grams of protein in ¼ cup of chia seeds. They are also a great source of healthy fat, fiber, and calcium. I like to sprinkle them on top of my oats in the morning or throw them in a smoothie.

 

Peas-

1 cup of peas contains about 8 grams of protein and only about 100 calories. They also have about 8 grams of dietary fiber and are high in vitamin A, vitamin C, iron, and magnesium. These green peas also are full of antioxidants, which helps slow down the signs of aging. I enjoy peas as a side dish or in soups.

 

Cashews-

I like to keep a package of nuts in the car because they are a filling snack. In about 1 oz (18 nuts) there are 5 grams of protein and 12 grams of fat. Getting in a serving of nuts on a regular basis might even minimize your risk of obesity, cancer, and heart disease. Nuts, in general, are awesome for brain function, but cashews are just delicious!

 

vegan protein sources

Peanut Butter-

Too much of anything can be bad and peanut butter is no exception. This creamy goodness happens to be my weakness and I have to remember to go easy on the PB. But it is a tasty way to get in your protein. My favorite thing in the world is to microwave a few frozen bananas and strawberries for like 45 seconds. Then I spread some peanut butter on one slice of bread and the fruit mix on the other slice. I live.

 

 

Tahini-

Tahini is basically grounded up sesame seeds. In about 1 oz oz, it has 5 grams of protein and 15 grams of fat. It’s also a great source of calcium and iron. I like to make a salad dressing with tahini, lemon juice, and garlic powder.

 

vegan protein sources

Mushrooms-

1 cup of mushrooms only equals out to about 2-3 grams of protein. But if you add a variety of foods to your diet, you will get the protein you need. Every gram adds up! Throwing in some mushrooms in a pasta or rice dish can also add some extra fiber and potassium to your diet.

 

Quinoa-

Quinoa is one of the few plant-based complete proteins out there. This grain-like seed is gluten-free and high in several nutrients. I’ve had quinoa as a side dish and in soups. Quinoa is also a great source of protein, phosphorus, B6, iron, zinc, and more! This plant-based protein is low in fat and may even reduce cholesterol levels.

 

vegan protein sources

Whole Wheat Pasta-

1 cup of cooked whole wheat pasta has almost 8 grams of protein. It also has a high content of B vitamins, iron, magnesium, and selenium. Try making a simple vegan pasta like this one here. You could also make your own pesto. Don’t forget to have fun with your food.

 

 

 

How do you get in your protein?

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Twitter

YouTube

Continue Reading