Creamy Vegan Veggie Soup!!

Creamy Vegan Veggie Soup!!

This soup is amazing - hearty, creamy and vegan- can't beat that!

Ingredients

• 2 cloves garlic, minced
• 1/2 yellow onion, diced
• 2 stalks celery, diced
• 1 carrot, peeled and diced
• 1/2 cup fresh or frozen corn kernels 
• 4 cups diced potatoes, peeled (sweet potatoes would also work)
• 3 cups vegetable broth
• 1/2 tsp dried dill
• 1/2 tsp celery salt
• pepper to taste 
• 1 cup chopped kale
• 1/4 cup coconut milk

Instructions

1. Sauté the onion and garlic with 1-2 tbsp water in a soup pot over medium heat for about 3 minutes until starts to become translucent 
2. Add the carrot and celery and sauté 3-4 more minutes. Add another tbsp or 2 of water if needed so the vegetables don't stick.
3. Add the vegetable broth, potatoes, dill, celery salt, salt and pepper.
4. Bring to a boil, reduce heat to low and simmer for 15 minutes until potatoes are tender.
5. Using an immersion blender , puree about 1/4 of the soup to create a thick creamy base. 
6. Add the corn and kale, stir to combine and simmer 2-3 minutes to heat through.
7. Take off heat and add coconut milk.

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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

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Grandma's Tomato Sauce

Grandma’s Tomato Sauce

This is seriously the BEST sauce (and easiest) to make.  The best part about it is I always have the ingredients on hand. 

Ingredients:

• 1 Tbsp olive oil (I actually don't use this)
• 1 medium onion, chopped
• 4 garlic cloves, finely chopped
• 1 (6-oz.) can tomato paste, no salt added
• 1/4 cup red wine
• 2 cans (28-oz) whole peeled tomatoes, crushed or pureed in blender or food processor
• 2 Tbsp agave nectar
• 1 tsp sea salt (or Himalayan salt)
• 1/4 tsp ground black pepper
• 1 (3-oz) Parmesan (or parmigiano) cheese rind
• 3 Tbsp finely chopped fresh basil

Directions:

1. Heat oil in a large saucepan over medium-high heat.
2. Add onion; cook, stirring frequently for 5 to 6 minutes, or until onion is translucent.
3. Add garlic and tomato paste; cook, stirring constantly, for 2 to 3 minutes. Do not let tomato paste burn.
4. Add wine; cook, stirring constantly, for 2 to 3 minutes.
5. Add tomatoes, agave, salt, and pepper. Bring to a boil, stirring frequently. Reduce heat to low; gently boil, stirring occasionally, for 3 minutes.
6. Add cheese rind; cook, stirring occasionally, for 1 hour.
7. Add basil; mix well.

Tip: Freeze the leftover wine (if you have any!!), stores easily.

So how do you count it?! GREEN!!!

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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

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Pregnancy? No Problem!

Weekly Update:  Definitely feeling rounder, and kicks as I hit more than halfway through this pregnancy (21 weeks!), but it's not stopping me in my workouts!!  Since cleaning up my nutrition 3 weeks ago, I'm also feeling MUCH less lethargic and actually more limber.

Working out while pregnant is ENTIRELY possible.  Getting up early while pregnant ALSO possible.

As a mom who survived a newborn who never slept, I am grateful that I currently get uninterrupted sleep (most nights, except when my 3 year old decides to get up).  And with that gratitude comes a commitment to myself - I have no reason NOT to get up and workout. It's better for me, it's better for my baby AND it will help me post delivery.

THIS little guy deserves a mom who puts our health first.

Getting up is the hardest part, once I'm "up" all I have to do is scroll through my ALL INCLUSIVE library (yes, all are there for free with an annual subscription) and I can literally do anything from dance, to cardio to weights, stretch or prenatal workouts.

Here's a favorite photo from this week - doing my workouts at home has enabled me to get back into teaching, something I LOVE.   But since picking up teaching again, now I focus specifically on moms - showing kids that fitness is FUN, and helping moms fit it in when it would otherwise seem impossible.   Here's my son with one of his best friends from class - they have known each other about 2 years now.

And here he is playing while I teach!

This week has also been full of BABY prep.   Once I put my mind to something and commit (I need to feel committed), I get inspired to do it - so we picked a paint color for the baby's room and up went the clothes!!

Food news!! I did some prepping this weekend - my favorite sauce (I had leftover tomatoes that were going to go go bad).  It didn't take much and I ended up with five jars to freeze!

Here's a snap shot of one of my day's worth of food last week!

If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

Mommy & Me Website: http://www.fitandbalancedmom.com/

A Million Bucks

Weekly Update:  I am feeling like a million bucks!!!  I can't say enough about the nutrition plan I'm following now that my morning sickness has passed.  I don't feel bloated, I have tons of energy, I haven't had a blood sugar 'crash' since I started and the food is AMAZING.   

I found this quote last week and it really spoke to me - simple but true.  I am continuing to eat well and workout BECAUSE I CAN.   I never want to take for granted what my body can do ever again.  It's not about 'making' time to be healthy - well all have time, it's about prioritizing my time so that I put ME first. I started this whole journey perhaps at the most stressful, least 'available' time in my life (working full time, waking up every 2 hours, mom of a new born), and I did it then - so I can do it now.

My new fitness program (not so new, 3 weeks in!) continues to amaze me. I picked it because I wanted something with weights but lower impact and it's really pushing me with the weights, but the fun part is 2 days a week the structure changes and it's more focused on cardio and muscular endurance.  I snapped this photo because for those two days I exchange my 30lb weights for 5lbs (and even 3lbs on some moves). It's amazing how the 'how' in which you do a move really impacts what you can lift!

This photo signifies every morning, but the good news is I've been able to get back to 5:30am wake up calls (I had been snoozing until 6am) and now I'm feeling MUCH LESS rushed in the mornings!! Again, who knows what the baby will bring in June, so I might as well take advantage of all the ME time I can get for now.

And that includes push ups!! During my pregnancy with Ben, I remember modifying push ups more and more as I got bigger, then it took a long time to be able to do them again, I am continuing to listen to my body but reminding myself if I CAN then I should.  Pregnancy isn't an excuse!

And finally, with getting up earlier again, I finally get to get back to my 10 minutes of READING each morning!! I start my morning fueling my mind before I fuel my body and it really has made an impact on how I feel during the day (and my workout).

Food news!!!  I'm continuing up with  my hydration after leading a group of 30 or so women last week to hydrate, it reminded me how much better I  feel when I do it regularly, so the goal has been 100oz a day and I'm MUCH more mindful of it, and feeling better as a result.

I also have shifted my morning banana to before my workout - I think a big part of this has to do with pregnancy, but I find I'm really hungry as soon as I wake up the past few months, so I'm rolling with it.

I have a separate blog post on my journey with the Ultimate Reset (such an amazing plan!), but here is a sample of one of my day's worth of food. It's been so insanely satisfying and I feel amazing.  As of day 8 the plan moved to fully vegan, something I have wanted to try but always struggle with. The fact that all the food (and recipes!) are all mapped out for me has made it so much easier.  So we'll see after 2 weeks of veganism how I feel and what I decide to do after.

Here's an example of my breakfast another morning (yes, I've been having 2 bananas a day, and no, I don't feel guilty!).

If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

Mommy & Me Website: http://www.fitandbalancedmom.com/

Sweet Potato and Red Pepper Bisque

This recipe deserves it's own post! It's my FAVORITE Ultimate Reset recipe of all time.  Enjoy!!

Ingredients

• 1 sweet potato (aka garnet yam)
• ¼ red bell pepper
• 1 cup vegetable broth or water
• 1 tsp. finely grated peeled ginger root
• 1½ tsp. extra virgin olive oil
• 2 tsp. miso paste, diluted in 1 tsp. hot water
• Tamari or Bragg® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste)

Directions

Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1.
Nutrition

• 220 calories
• 7 g fat
• 1 g saturated fat
• 0 mg cholesterol
• 530 mg sodium
• 35 g carbohydrate
• 6 g fiber
• 3 g protein
• 509 mg potassium

If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

Mommy & Me Website: http://www.fitandbalancedmom.com/

Ultimate Reset

Weekly Update:  I started a version of the Ultimate Reset this week and I am feeling AMAZING!   I am also almost a week into no morning sickness.  Between the amazing foods I've been eating (see my separate blog post above) and the morning sickness waning now that I'm at 19 weeks things are looking up!  I'm still tired, but my morning workouts always make my days better so I refuse to give them up.

Here is my first day's nutrition and morning workout!

Another fun part of this week - I am starting to 'look' pregnant, I'm hoping that it will feel more real between this and soon feeling some kicks. I have to admit I don't have the same excitement this time around that I did with my first two pregnancies - I think there is a big fear still of getting too connected.

Here's another baby belly shot - I'll try to share more frequently!

One thing I am LOVING now is the new All-Access Streaming - I prided myself in my 'collection' of workouts (programs I have done start to finish!), but now it's even better - it's all available through streaming for LESS than a typical program.     Such a space saver and convenient since I can do my workouts literally anywhere that I have my phone.

Here is another day's worth of food!

And Day 3 (probably the most food so far!)

If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

Mommy & Me Website: http://www.fitandbalancedmom.com/

Special Edition: Ultimate Reset, Part 2

This blog entry marks my 3 week experience with the Ultimate Reset while pregnant (with some modifications) - below find my 3 week journey, see the food I ate and read about my experience!


Prep:

The prep this time was just as rigorous as last time in the sense that it took a little mental power.   What I love about this plan is the food is AMAZING and the days are literally outlined for you so you don't need to worry about what to eat or when.  The only struggle I have is the first day of prep is just a lot of work, but having done this before I can say it's 100% worth it!

That being said, I was able to remember some of the prep tricks from last time and made a few extras of things and took advantage of our freezer!  I also had the help of my husband with cutting and chopping, and like I said, the food is more than worth the effort and once you prep you are totally good to go for the entire week, no cooking required!

Here is a sneak peek at my Week 1 food prep:

Week 1, Day 1:  This program is exactly what I remembered- WELL worth all the prep yesterday!!   The microgreen salad continues to be my favorite of all time (I had to skip the sprouts because I'm pregnant and it's not allowed for pregnant women for risk of e coli).   But other than that the food was exactly what I needed and left me feeling rejuvenated today.  I am upping portions a bit because of the pregnancy and added a banana to each day (again because of the pregnancy), but other than that stuck to the plan and was more than satisfied! 

Day 1 Video: https://youtu.be/oWXC5YhdB3k 

Week 1, Day 2:  SO MUCH FOOD!! That's all I can say, and mentally knowing all my food is prepped and scheduled out has been great, it's been proof that when I say I'm "hungry" I'm usually not - I'm usually just bored (since I haven't been eating those times of the day and I've been fine!).  I think this taco is one of my favorites! I ate the parts separate (dinner) because that's how I like to eat foods, but it was so good and I'm sure as a 'taco' it would be amazing too!


Day 2 Video: https://youtu.be/ryKOWUYerJU 

Week 1, Day 3:   I keep being worried I'll be hungry and if anything I can't FINISH the food.   I was particularly surprised by tonight's dinner (Nori Rolls, Cucumber Salad, Miso Soup).  As I was preparing it I thought "Geeze, I'm going to be starving!" but of course I wasn't.  I actually had a hard time eating it all!

Day 3 Video: https://youtu.be/2ZkAlG6svb0 

Week 1, Day 4: Another great day, struggled to finish my dinner. I know from experience the portions go down next week, but it is amazing to me how satisfied and 'not' hungry I am.  I was talking to another coach that I'm doing the program with and we both agreed- the temptation to eat or snack on junk isn't even there! I think I love this most because I know the food will be tasty and satisfying so I never 'need' a treat.

Day 4 Video: http://youtu.be/AtynydYrvZQ

Week 1, Day 5:  Today I found myself getting a little hungry so I had to add in some of the extra Tempeh from the Nori Rolls.  But at meal time, I feel insanely satisfied! I think the hunger came from being pregnant (which also justifies the extra protein!).   Food was great again today, I particularly loved the oats with walnuts, apples and maple syrup - something I need to remember to have on a regular basis!

Day 5 Video: https://youtu.be/tmfyukqw_zg

Week 1, Day 6: Today I found myself not totally 'loving' the dinner choices - which I think had to do with my preparation (I was lazy about blending the soup for one!).   But I feel amazing and actually had a GREAT review at the doctor today. She had been concerned about where my weight was a week ago and this week was very happy.    

Day 6 Video: https://youtu.be/PrRxrW7dGH4

Week 1, Day 7:  Last day of week 1!! I really struggled to finish my dinner, so I split it up into two meals, but it was amazing.   I am loving how much avocado I get to eat on this plan!

Day 7 Video: https://youtu.be/V36S3ooz34c 

Week 2, Day 8:  Day 1 was a success!! I even went to the movies with my son and the smell of popcorn, butter and candy didn't even phase me - when you have the right foods in your system the crummy ones are significantly less appealing.   Crazy how that happens.  I LOVED dinner tonight, simple but probably one of my favorites!

Day 8 Video: http://youtu.be/SU-BSD2Fdgk

Week 2, Day 9:   Today was one of my FAVORITE recipes!  The sweet potato bisque seriously melts my taste buds (as did the chickpea mash with breakfast!!).   I struggled to eat all the lunch so I spaced it out. It's nuts how great I feel and how less frequently I'm eating.

Day 9 Video: https://youtu.be/tZc957PFTHA 

Week 2, Day 10:  I got a little hungrier today so I decided to check out the 'snacks' section of the book (I didn't even see it at first, but one of my other coaches did!), having the broccoli and avocado was a real lifesaver!   Still feeling great. I miss some 'regular' foods but I don't ever feel unsatisfied which is a big eye opener.  I'm also not obsessed over food 24/7 which is a big plus!

Week 10 Video: http://youtu.be/CUXxHetGrEU

Week 2, Day 11: Halfway! This nutrition plan continues to amaze me.  I can't ever seem to finish any of the meals.  Today's lunch was a quinoa and veggie salad (with tons of amazing spices) and I decided to add the avocado TO the salad and mix around - so good!! I had a little bit of leftover acorn squash with the tahini from last night as a mid afternoon snack, and dinner got back to the Miso soup (this time with veggies!).    I feel so much better than I have in MONTHS!

Day 11 Video: https://youtu.be/c6tf_vZJa9k

Week 2, Day 12:  Another great day - struggled a little bit because we went out to lunch (my son, husband and I) and for the first time I actually felt an urge to eat foods other than the ones on this program.  I think it was all the smells! I'm really proud of myself for staying on the plan, but man it was hard!

Day 12 Video: http://youtu.be/0qU6X_xPQ70

Week 2, Day 13:  Food was great today!  I LOVE the mashed chickpeas for breakfast, it sounds odd but they are so good (minus the garlic breath!). I prepped for next week as well and am doing a combination of week 2 and week 3 just because of the pregnancy, but I am LOVING how these foods are making me feel.  The roasted corn and edamame salad was out of this world!

Day 13 Video: https://youtu.be/mKwpQOuiQHM

Week 2, Day 14: Another great day!! I am finding that I am needing to stick to the Week 2 plan moving forward (more the 'quick plan' to make it easier on myself), mainly because being pregnant I'm a little hungrier than I had been when I last did this and want to be mindful of that.   That being said, the food continues to amaze me.  I am LOVING the chickpeas and avocado with a veggie for breakfast.  Minus the garlic breath!

Day 14 Video: http://youtu.be/YOCU5AaiuhI

Week 3, Day 15: Food is all prepped for Week 3!! Feeling great, no headaches, no issues with fatigue. Only thing I'm noticing is that around the middle of Week 2 I started to get hungry between meals so I adjusted and just have been splitting my meals up and eating half and then a few hours later the other half! No crazy cravings - and all the food is still super yummy!! I had to take a break from the microgreen salad (which I LOVE) just because in the Winter I was having a hard time eating it (so cold!).

Day 15 Video: http://youtu.be/SL_rRSiQTXU

Week 3, Day 16:  Day 2 of the second week!! Still no crazy cravings, tons of energy and overall very satisfied (now that I've split my meals up a little), but I will admit that I am missing the variety of Week 1 and Week 2.  In minimizing prep I cut out some of the variety (same food most days versus different meals for each day/meal), and I'm getting 'less excited' about my food.   So that's food for thought for next time - I actually would argue I think the prep is WELL worth it in terms of the excitement around the food and less of a wondering eye! But all in all things are going well!

Day 16 Video: https://youtu.be/SL_rRSiQTXU

Week 3, Day 17:  Today is my busiest day of the week - lots of traveling and teaching. I packed my food for the day and was completely satisfied.  When I got home I had an extra serving of rice and beans (from week 1) for added protein which is what I've been doing because of the pregnancy - and it hit the spot! It's an amazing feeling not to feel totally distracted by food all day!

Day 17 Video: http://youtu.be/d_bwswwxmes

Week 3, Day 18: HOME STRETCH! This is my last week 'at home' and I'll be traveling, so I will be mindful of my food choices but transitioning a few days earlier than anticipated.  The goal is to stick to whole foods, and transition back to my normal diet.  This program was EXACTLY what I needed and I can't wait to do the full program (with supplements again!) post baby!

If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

Mommy & Me Website: http://www.fitandbalancedmom.com/