Healthy Life Hub

10/16/2024

🍔 Bomb Beet Burgers: A Healthy Twist on a Classic!

Looking for a plant-based meal that’s full of flavor and nutrients? These Bomb Beet Burgers are packed with wholesome ingredients like beets, black beans, oats, and walnuts. Not only are they vibrant and delicious, but they’re also loaded with fiber and antioxidants. 🌱

Pair them with your favorite toppings—think avocado, greens, and a drizzle of mustard—for a satisfying meal that’s both filling and nourishing. Perfect for meal prep or a fun family dinner night! I also like to eat them in a salad with a red wine vinaigrette dressing.

Ready to give them a try? Check out the full recipe and step-by-step instructions here: https://www.wholly-plants.com/bomb-beet-burgers/

Whole-food, plant-based beet black bean burger for non-beet lovers. Yes - the patties are purple. No - they don't taste like beets.

10/15/2024

Post-Thanksgiving Detox: Reset and Refresh!

Thanksgiving can be a little indulgent, and it’s okay to enjoy every bite and sip! But if you’re feeling sluggish from too much heavy food and alcohol, it’s time to hit the reset button.

Here are a few simple ways to get back on track:

🥤 Hydrate: Start your day with warm lemon water to rehydrate and support digestion.

🥗 Light Meals: Focus on whole foods—think leafy greens, lean proteins, and healthy fats.

🏃‍♀️ Get Moving: Even a 20-minute walk helps kickstart your metabolism and clear your mind.

🛏️ Rest Well: Prioritize sleep to help your body recover and reset naturally.

🫖 Herbal Teas: Try detox teas with ingredients like dandelion or ginger to ease bloating.

It’s not about punishment—it’s about taking care of yourself. After all, balance is key!

Let’s bounce back, feel good, and head into the holiday season stronger than ever! 💪

10/14/2024

Reflecting on the True History of Thanksgiving 🍂

As we gather around the table to celebrate Thanksgiving, it’s important to remember that the holiday has a complex history. While many of us associate Thanksgiving with gratitude, family, and a bountiful meal, it’s rooted in the 1621 feast between the Pilgrims and the Wampanoag people. However, the reality behind this event includes both cooperation and deep struggle.

For Indigenous communities, Thanksgiving can be a reminder of the historical trauma and loss that followed colonization. The story is more than a peaceful meal—it’s also a reflection of the resilience of Native peoples and their ongoing fight for recognition, rights, and respect.

As we give thanks today, let’s take a moment to honor the full history, recognize the land we live on, and appreciate the contributions of Indigenous cultures that continue to shape our world. Gratitude extends beyond our own blessings—it includes understanding and honoring those whose history is deeply tied to this land.

Wishing you a meaningful Thanksgiving, filled with awareness, gratitude, and respect. 🧡

10/13/2024

You should be aiming for at least 1 gram of protein intake per pound of bodyweight in order to maintain your muscle mass.

As an example, here are some tips along with a sample meal plan on how to hit 140 grams of protein a day:

1. Plan Your Meals
• Spread Protein Throughout the Day: Aim for 20-30 grams of protein per meal and snacks to easily reach your target.
• Include Protein-Rich Foods in Every Meal: Prioritize sources like lean meats, fish, eggs, dairy, legumes, and nuts.

2. Choose High-Protein Foods
• Meat: Chicken breast (31g protein per 100g), turkey, lean beef (26g protein per 100g).
• Fish: Salmon (25g protein per 100g), tuna, shrimp.
• Dairy: Greek yogurt (10g protein per 100g), cottage cheese, cheese.
• Plant-Based: Lentils (9g protein per 100g), chickpeas, quinoa, and edamame.
• Eggs: One large egg has about 6g of protein.

3. Incorporate Protein Supplements
• Protein Shakes: Whey or plant-based protein powders can provide 20-30 grams per serving.
• Protein Bars: Look for bars with at least 10-20 grams of protein.

4. Snack Smart
• Protein Snacks: Choose snacks like nuts, hard-boiled eggs, jerky, or protein-packed smoothies.
• Nut Butter: Pairing nut butter with fruit or whole grain toast can add extra protein.

5. Track Your Intake
• Use an App: Consider using a nutrition app to track your protein intake throughout the day.
• Read Labels: Pay attention to the protein content in food packaging to help you make informed choices.

Sample Meal Plan to Reach 140g of Protein:
Breakfast:
• 3 scrambled eggs (18g)
• 1 slice of whole-grain toast with 2 tablespoons of almond butter (7g)
• Greek yogurt (200g) with berries (20g)
Total: 45g

Snack:
• Protein shake (1 scoop) (25g)
Total: 25g

Lunch:
• Grilled chicken breast (150g) (46g)
• Quinoa salad with mixed veggies (8g)
Total: 54g

Snack:
• Cottage cheese (200g) (20g)
Total: 20g

Dinner:
• Salmon (150g) (30g)
• Steamed broccoli (4g)
Total: 34g

Daily Total: 178g

Adjust portion sizes based on your dietary needs and preferences. With a little planning and smart choices, reaching your protein goal can be both enjoyable and satisfying!

10/12/2024

Embrace the Outdoors: Weekend Fall Hike! 🍂🥾

This weekend, take advantage of the beautiful fall weather and hit the trails! Hiking not only allows you to soak in the stunning autumn colors but also helps you stay active and boost your overall well-being.

Did you know that aiming for 10,000 to 20,000 steps a day can have significant health benefits? Regular walking and hiking improve cardiovascular health, enhance mood, and maintain a healthy weight. Plus, spending time in nature reduces stress and fosters a sense of connection to the world around us.

So, gather your friends or family, lace up your hiking boots, and enjoy a day exploring the great outdoors. Whether it’s a leisurely stroll or a challenging hike, every step counts toward your health goals!

Let’s make the most of this beautiful season and prioritize our well-being one step at a time!

10/11/2024

Another easy, quick and affordable dinner for the busy week!

We opt for chickpea pasta or rice pasta to keep it gluten free and omit any cheese. Instead, use nutritional yeast for that cheesy flavour.

We hope you enjoy it.

This orecchiette with sausage and broccoli is a delicious and nutritious weeknight dinner. Ready in 30 min + made with 5 simple ingredients!

10/10/2024

Wondering what to make for dinner tonight?

How about a simple stir-fry with your favourite veggies over rice, cauliflower rice, or rice noodles! Always an easy dinner!

Here is our go-to stir-fry sauce that we know you will love!

This sweet ginger sesame sauce has so many uses. I like to use it in stir-fries and even to just season a bowl of rice. It can even be used as a dipping sauce or marinade. More recently, I found out it makes a great salad dressing as well.

10/09/2024

Healing Mushroom Soup with Veggie Base 🍄🥦

When you're feeling run down, this healing mushroom soup is just what you need to nourish your body from the inside out. It's packed with earthy mushrooms, nutrient-dense veggies, and immune-boosting ingredients that can help you feel better fast. Perfect for a light yet satisfying meal!

📝 Ingredients:
- 1 lb assorted mushrooms (shiitake, cremini, or button), sliced
- 1 onion, diced
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 1 cup broccoli florets
- 8 cups vegetable broth
- 1 tbsp olive oil or coconut oil
- 1 tsp fresh thyme
- 1 tsp turmeric
- Salt and pepper to taste
- Fresh parsley for garnish

👩‍🍳 Instructions:
1. In a large pot, heat olive oil over medium heat. Add onions, garlic, carrots, and celery. Sauté for about 5 minutes until the vegetables soften.

2. Add the mushrooms and cook for another 5 minutes until they release their moisture and begin to brown.

3. Stir in zucchini, broccoli, and fresh thyme. Add turmeric for a boost of anti-inflammatory benefits.

4. Pour in the vegetable broth and bring the soup to a simmer. Cook for about 20 minutes until all the vegetables are tender.

5. Season with salt and pepper to taste.

6. Serve in bowls and garnish with fresh parsley for an extra burst of flavor.

This soup is a great way to detox, fight inflammation, and stay healthy during flu season. Plus, it's loaded with plant-based goodness to give your body the nutrients it needs to heal!

10/08/2024

Is There Such a Thing as Healthy Take-Out? 🤔🍱

We’ve all been there—craving the convenience of take-out after a long day. But can you enjoy take-out without sacrificing your health goals? Absolutely! The key is knowing what to look for. Here are some tips to make healthier choices:

1. Watch the Portions: Restaurant servings are often larger than what we need. Try sharing a dish or saving half for later.

2. Choose Lean Proteins: Opt for grilled chicken, fish, or tofu over fried options. You’ll save on calories and unhealthy fats.

3. Go for Greens: Ask for extra veggies or swap fries for a side salad to add fiber and nutrients to your meal.

4. Watch the Sauces: They can be calorie bombs! Request sauces on the side so you control how much you use.

5. Skip the Soda: Water, herbal tea, or sparkling water are great alternatives to sugary drinks.

You don’t have to say goodbye to take-out, just try not to make it a regular thing! With a few smart choices, you can enjoy your favourite meals and stay on track. 🍽️💪

10/07/2024

How to Stay on Track with Your Health Goals This Thanksgiving 🍂🦃

Thanksgiving is a time to enjoy family, friends, and delicious food—but it doesn’t mean you have to completely derail your health goals! With a little planning and a mindful approach, you can enjoy the holiday and stay on track. Here are a few tips to help you have a healthy and happy Thanksgiving:

1. Prioritize Protein
Start your meal with turkey or another protein source to help fill you up. Protein helps keep you satisfied and prevents overeating on less healthy options.

2. Watch Your Portions
With so many delicious dishes, it’s easy to overindulge. Try smaller portions of everything you love. You can enjoy a taste of all your favorites without going overboard.

3. Focus on Veggies
Make sure to load up your plate with veggies! Whether it’s roasted Brussels sprouts, sweet potatoes, or a fresh salad, getting your greens in will help you feel full and nourish your body.

4. Stay Active
Start your day with a walk or a quick workout. Not only will this boost your energy, but it will also help you burn some calories before the feast. You can even suggest a family walk after dinner to stay active.

5. Stay Hydrated
Drinking water throughout the day can help keep you feeling full and prevent mindless snacking. Plus, it’ll keep you hydrated and energized.

6. Mindful Indulgence
It’s okay to indulge in your favorite Thanksgiving treats, but do so mindfully. Enjoy each bite, savor the flavors, and avoid going back for seconds just because it’s there.

Thanksgiving doesn’t have to be an all-or-nothing holiday when it comes to your health. With balance and a few mindful choices, you can enjoy the day without feeling like you’ve undone all your progress!

10/06/2024

Slow Cooker Pulled Pork (Paleo-Friendly)

If you’re looking for a simple, flavorful meal that works perfectly for meal prep or a family dinner, this Slow Cooker Pulled Pork is a must-try. It’s tender, juicy, and packed with savory flavors while being entirely Paleo.

Plus, you can use it in a variety of ways—serve it over salads, in lettuce wraps, or with roasted veggies for a complete, healthy meal.

Ingredients:
- 3-4 lbs pork shoulder (bone-in or boneless)
- 1 tbsp olive oil
- 1 onion, sliced
- 4 cloves garlic, minced
- 1/2 cup apple cider vinegar
- 1/2 cup bone broth (or chicken broth)
- 1 tbsp smoked paprika
- 1 tsp cumin
- 1 tsp black pepper
- 1 tsp salt
- 1/2 tsp chili powder (optional, for heat)

Instructions:
1. Prep the Pork: Rub the pork shoulder with the smoked paprika, cumin, salt, pepper, and chili powder. Set aside.

2. Cook the Aromatics: In a skillet, heat olive oil over medium heat and sauté the onion and garlic until softened, about 3-4 minutes. Transfer the mixture to the slow cooker.

3. Add Pork to Slow Cooker: Place the seasoned pork shoulder into the slow cooker, on top of the onions and garlic.

4. Pour in Liquids: Add the apple cider vinegar and bone broth around the pork.

5. Cook: Cover and cook on low for 8-10 hours or on high for 4-5 hours, until the pork is tender and easily shreds with a fork.

6. Shred the Pork: Once cooked, use two forks to shred the pork directly in the slow cooker, mixing it with the juices for added flavor.

7. Serve: Enjoy the pulled pork in lettuce wraps, over a salad, or with a side of roasted veggies for a complete Paleo meal.

This pulled pork is versatile, flavorful, and perfect for easy, healthy eating all week long!

10/06/2024

Cool Fall Sunday Mornings 🍂☕

There’s something magical about a crisp fall morning. The air is fresh, the leaves are turning, and it’s the perfect time to slow down and savor the season. Whether you’re sipping on your favorite hot drink, going for a brisk walk, or simply enjoying some cozy downtime, fall mornings have a way of bringing peace and renewal.

Here are a few ways to make the most of a cool fall Sunday morning:

1. Brew a Warm Drink
Start your day with a cup of herbal tea or coffee. The warmth is comforting, and it’s a great way to ease into the day.

2. Get Outside
Take in the beauty of the changing leaves. A short walk in the cool, crisp air can clear your mind and energize you for the day ahead.

3. Cozy Up with a Blanket and a Good Book
If you’re feeling lazy, wrap yourself in a blanket and enjoy a quiet morning with a good book or some relaxing music.

4. Plan a Slow Breakfast
Fall is the perfect time for a hearty breakfast. Try some warm Paleo pancakes, scrambled eggs, or roasted veggies to fuel your morning.

Enjoy these moments of calm before the week starts!