Living a plant-based lifestyle is not only good for your health—it’s also a powerful way to support environmental sustainability. Let me be clear, I    am a huge fan of animal based products for fueling our bodies, however I also see a large value in using plants as food as well as in home, beauty etc. 
Here are some ideas on how to support that lifestyle across food, habits, home, and community to help you live more consciously and make a lasting impact:
1. Eat More Plants, Less Waste
    •    Base meals around whole, local, seasonal produce
    •    Batch cook and freeze meals to reduce food waste
    •    Use vegetable scraps to make broth, use in soups, omelets or even compost
    •    Choose organic and regenerative farmed produce when possible

2. Rethink Packaging
    •    Buy in bulk with your own containers (grains, nuts, seeds)
    •    Choose glass jars, paper, or compostable packaging
    •    Shop at zero-waste or refill stores for dry goods and cleaners
    •    Avoid single-use plastics—carry reusable bags, utensils, and straws

3. Sustainable Kitchen Habits
    •    Use beeswax wraps or silicone lids instead of plastic wrap
    •    Compost food scraps or join a local compost program
    •    Grow your own herbs or vegetables—even in small spaces
    •    Choose glass, stainless steel re-usable dishes and meal prep containers when possible 

• When able, use bulk products such as in protein powders & drinks mixed at home vs pre-prepared to save waste 

4. Green Your Home
    •    Use plant-based, biodegradable cleaners such as mentioned below in the HOME CLEANING KIT
    •    Switch to LED lights and low-flow water fixtures
    •    Line dry your laundry when possible

5. Sustainable Self-Care
    •    Choose cruelty-free, vegan beauty and hygiene products such as those from Young Living and CRUNCHI
    •    Use refillable products to save on packaging 
    • Look for products that are more concentrated—less is more and reduces packaging

6. Transport + Travel Choices
    •    Walk or bike when possible-better way to get your steps in too! 
    •    Take public transit or carpool
    •    Combine errands to reduce driving trips

7. Community and Connection
    •    Support plant-based restaurants or farmers markets
    •    Share extras from your garden or batch cooking-LOVE when people share their produce with me! 
    •    Volunteer for community gardens or food equity programs

For the past 13 years, we have used Thieves Cleaning products in our home. My favorite is the Thieves Household Cleaner...we literally use it for EVERYTHING! Not only is is hugely economical, it is so versatile in its' uses AND it uses the powerful Thieves oil which is also helpful in boosting our immune systems and targeting the bacteria, mold, etc in our homes. ​

Healthy Happy Home Kit ​
Cultivate a happy, healthy home with this curated kit of green home favorites! These products are some of our most used and are such a huge jump start on a low-tox home. This is your easy button when it comes to all natural, plant-based cleaning. This kit features some of our most loved and most used Thieves products! The Thieves essential oil blend is infused into the cleaner, scrub, dish soap, and laundry soap because it is our go-to when it comes to kicking the ick to the curb. This kit is your one-stop shop for green cleaning! 

Why the HAPPY, HEALTHY HOME KIT? 
•A curated kit of natural home favorites
•Makes  it so simple to leave harsh chemicals behind 
•Products are versatile and easy to use
•Contains everything you need to clean your entire space 
•Products are infused with Thieves essential oil blend - a cleaning must have!
•Includes 15mL bottles of Lemon and Thieves essential oils 
•Includes Thieves Household Cleaner, Thieves Dish Soap, Thieves Laundry Soap, & Thieves Kitchen and Bath Scrub 

Grab your kit here​ and use the code SHAREYL to save 10% if you are a new customer! When you have completed your purchase, send me an email and I  will get you added to our Holistic Health group! 

With Love and Strength, Missy 

In my past two blog posts, I shared my experience adding in more plant, root & legume based starchy carbs in place of most grains. You can see those posts starting here and why it can be hugely beneficial for many such as:
Easier on Digestion, Lower in Anti-Nutrients, Lower Glycemic Load helping to maintain blood sugar to name a few. 

Here, I want to focus on Fitness Fuel with Plant-based Options!​
Now, I am a HUGE fan of meat based protein sources. That is another large topic, but here I  am mostly focusing on the carbohydrate portion of the meal/snack and looking at ways in increase starchy carbs in the form of root-based veggies and legumes etc. 

Here’s a list of quick plant-based snacks that are perfect for fueling workouts or recovery—made with fruits, vegetables, nuts, seeds, or legumes. These are portable, nutrient-dense, and give you clean energy without processed junk.

Take special note of the timing of snacks. This is really important for athletes and can be modified for those that are not necessarily in full-time training or for the average exerciser. A lot of this also depends on the time of day you are exercising, when your last meal was etc. Simply use this as a guide to learn more about how to fuel your body with nutrient dense options verses the many other more processed foods we tend to run to:) 

🏋️‍♂️ Quick Plant-Based Fitness Fueling Snacks
🚀 Pre-Workout (Quick Carbs + Light Protein or Fat)
These are best 30–60 minutes before a workout to give you energy:
    1.    Banana + Almond Butter
    2.    Medjool Dates stuffed with Peanut Butter or Almond Butter
    3.    Apple Slices + Sunflower Seed Butter
    4.    Homemade Energy Balls
    •    Made with dates, oats, cacao, and chia seeds
    5.    Rice Cake with Hummus & Sliced Cucumber or Tomato
    6.    Dried Mango or Pineapple + Pumpkin Seeds
    7.    Fresh Berries + Small handful of nuts or seeds
    8.    Half a baked sweet potato with cinnamon

💪 Post-Workout (Protein + Carb Focused)
Eat these within 30–60 minutes after a workout for recovery:
    1.    Protein Smoothie with Fruit + Plant Protein Powder
    •    Example: Spinach + frozen banana + blueberries + protein powder of choice (if you need protein power recommendations please send me a message or email!)
    2.    Roasted Chickpeas + Orange Slices
    3.    Chia Pudding with Almond Milk + Berries
    4.    Mashed Avocado on Sweet Potato Toast
    5.    Vegan Protein Bar (low sugar, whole food-based)
    •    Look for ones made with nuts, pea protein, dates (e.g., Trubar, Aloha, or homemade)
    6.    Edamame + Fresh Fruit
    7.    Coconut Yogurt with Granola + Berries
    8.    Trail Mix (unsweetened dried fruit, pumpkin seeds, almonds, coconut chips)

To take it a step further, here are those snacks with the key nutrients and why it would be beneficial as a pre or post workout snack. 
 
PLANT-BASED FITNESS SNACK GUIDE
Quick Fuel from Fruits, Veggies, Nuts & Seeds
✅ PRE-WORKOUT SNACKS
Light, energizing, and easy to digest — eat 30–60 min before training
Snack +  Key Nutrients

1. Banana + 1 Tbsp almond butter
Fast carbs + healthy fat

2. Medjool dates (2–3) + peanut butter
Natural sugar + protein

3. Apple slices + sunflower seed butter
Fiber + energizing carbs

4. Dried mango + pumpkin seeds
Quick energy + zinc & iron

5. Homemade energy ball (dates, oats, chia)
Carbs + omega-3s

6. Rice cake with hummus + tomato
Light carb + savory boost

7. Half a baked sweet potato with cinnamon
Slow-burning carb

8. Berries + small handful of walnuts
Antioxidants + fat for focus

💪 POST-WORKOUT SNACKS
Refuel with protein and clean carbs for recovery
Snack + Key Nutrients

1. Protein smoothie (banana, berries, spinach + protein powder)
20–25g protein + antioxidants

2. Roasted chickpeas + orange slices
Plant protein + vitamin C

3. Chia pudding (almond milk + berries)
Protein + omega-3 + fiber

4. Avocado on sweet potato toast
Potassium + complex carbs

5. Coconut yogurt + granola + berries
Probiotics + balanced macros

6. Edamame + apple or grapes
Protein + hydration

7. Vegan protein bar (TruBar, Aloha, homemade)
Portable protein

8. Trail mix (dried fruit, nuts, seeds)
Energy + recovery fats

~As always, with LOVE & STRENGTH, Missy 

In my past post, I shared my experience adding in more plant, root & legume based starchy carbs in place of most grains. You can see that post here and why it can be hugely beneficial for many. Below, you will see so many of those sources of nutrient-rich foods that might just jog your memory a bit and help you to start to add in more of plants, root veggies and legumes into your diet. Try it out and see what you think! 

🥔 High-Starch Plant-Based Foods (Higher Carb)
These are great energy sources and suitable replacements for grains.

🍠 Whole (Unpackaged or Minimally Processed)
    •    Sweet potatoes
    •    White potatoes (with skin)
    •    Yams
    •    Beets
    •    Parsnips
    •    Turnips
    •    Rutabaga
    •    Taro
    •    Cassava (yuca)
    •    Plantains (ripe or green)
    •    Butternut squash
    •    Acorn squash
    •    Kabocha squash
    •    Pumpkin (fresh or canned, no sugar)
    •    Corn (fresh or frozen)
    •    Green peas
    •    Chestnuts​
   •     Quinoa 

🛒 Packaged (Clean/Minimally Processed)
    •    Siete cassava tortillas
    •    Frozen mashed sweet potatoes or butternut squash
    •    Spiralized veggie noodles (e.g., sweet potato, squash)
    •    Trader Joe’s root veggie fries or medleys
    •    Love Beets cooked beets
    •    Veggiecraft sweet potato pasta
    •    Cassava flour or sweet potato flour
    •    Yucca or cassava chips (lightly processed)
    •    Barnana mashed plantain pouches
    •    Caulipower sweet potato crust

🥦 Low-Starch Plant-Based Veggies (Lower Carb, High Fiber)
These are more fibrous than starchy but still provide some carbohydrates and are excellent for gut health, satiety, and nutrients.

🌱 Whole/Fresh or Frozen
    •    Broccoli
    •    Cauliflower
    •    Brussels sprouts
    •    Sugar snap peas
    •    Green beans
    •    Cabbage
    •    Zucchini
    •    Asparagus
    •    Bell peppers
    •    Kale
    •    Spinach

🛒 Packaged Options
    •    Steamable bags of mixed cruciferous veggies
    •    Trader Joe’s cruciferous crunch blend (shredded Brussels sprouts, kale, cabbage)
    •    Riced cauliflower or riced broccoli (fresh or frozen)
    •    Stir-fry veggie blends with snap peas and broccoli
    •    Green Giant or 365 Veggie medley packs


🌿 Seed or Root Based Food Options like Quinoa 

These are technically seeds or root-based foods, not true grains:
✅ 1. Amaranth
    •    Technically a seed, like quinoa (a “pseudocereal”)
    •    Similar nutty flavor and fluffy texture when cooked
    •    Higher in protein and micronutrients like magnesium and iron
    •    Note: Often grouped with grains, but it’s gluten-free and not a true grass

✅ 2. Buckwheat
    •    Also a pseudocereal, not a grain or wheat
    •    High in fiber, protein, and antioxidants like rutin
    •    Can be used whole (kasha), as flour, or sprouted
    •    Great in porridge or salads

✅ 3. Chia Seeds
    •    Can be soaked to form a gel-like texture similar to porridge or pudding
    •    Rich in omega-3s, fiber, and protein
    •    Not a grain, fully seed-based

✅ 4. Hemp Seeds
    •    High in protein, omega-3s, and minerals
    •    Can be used as a grain-like sprinkle on salads or mixed into “grain bowls”
    •    Not starchy but nutritionally dense

✅ 5. Flax Seeds
    •    Can be ground or soaked to make porridge-like meals
    •    High in fiber (especially soluble) and healthy fats
    •    Helps support digestion and hormone balance

✅ 6. Cauliflower Rice
    •    Made from finely grated or pulsed cauliflower
    •    Low-carb, grain-free, and a neutral base for savory dishes
    •    Good substitute for quinoa in bowls or stir-fry

✅ 7. Shirataki Rice or Konjac Rice
    •    Made from konjac root (glucomannan fiber)
    •    Very low in carbs and calories, grain-free
    •    Chewy texture mimics rice or quinoa in certain dishes

✅ 8. Cassava (Whole or Pearled)
    •    Root vegetable that can be made into grain-like pearls or flour
    •    Often used in AIP or Paleo baking, or in side dishes
    •    Higher in carbs but grain-free

✅ 9. Tiger Nuts
    •    Despite the name, they’re actually small tubers, not nuts
    •    Can be soaked and chopped like grains, or used in flour form
    •    Naturally sweet, high in resistant starch (prebiotic)

✅ 10. Sprouted Pumpkin or Sunflower Seeds
    •    Can be added to bowls for crunch and protein
    •    While not used as a full base like quinoa, they provide similar nutrients

Here are two high-protein, plant-based recipes that are 100% grain-free, gluten-free, and packed with nutrients from whole foods!

🥗 1. Quinoa-Free Chickpea & Veggie Power Bowl
🌟 Protein: ~22–25g per serving
(Serves 2)
🥣 Ingredients:
    •    1 can (15 oz) chickpeas, drained and rinsed (about 20g protein total)
    •    1 cup cauliflower rice, steamed
    •    1 cup steamed broccoli
    •    ½ cup roasted sweet potato, cubed
    •    2 Tbsp hemp seeds (6g protein)
    •    1 avocado, sliced
    •    2 cups mixed greens or spinach
    •    Optional: red onion, shredded carrots
🥄 Lemon-Tahini Dressing:
    •    2 Tbsp tahini
    •    Juice of 1 lemon
    •    1 clove garlic, minced
    •    1 Tbsp water (to thin)
    •    Pinch of salt & pepper

🧑‍🍳 Instructions:
    1.    Roast or steam all veggies to desired doneness.
    2.    Toss chickpeas with a little olive oil, salt, and cumin, then sauté or roast until slightly crisp.
    3.    Layer greens, cauliflower rice, sweet potato, broccoli, chickpeas, avocado, and hemp seeds in a bowl.
    4.    Drizzle with tahini dressing and serve.

🍛 2. Lentil & Walnut “Meat” Lettuce Wraps
🌟 Protein: ~24g per serving
(Serves 2)
🥣 Ingredients:
    •    1 cup cooked green or brown lentils (18g protein)
    •    ½ cup raw walnuts, finely chopped (6g protein)
    •    2 Tbsp sunflower seeds
    •    ½ cup shredded carrots
    •    ¼ cup onion, finely chopped
    •    1 Tbsp coconut aminos or tamari
    •    1 tsp smoked paprika
    •    ½ tsp garlic powder
    •    1 Tbsp olive oil
    •    Butter lettuce or romaine leaves (for wraps)
🧑‍🍳 Instructions:
    1.    In a skillet, heat olive oil. Sauté onions and carrots until soft.
    2.    Add lentils, walnuts, seeds, and seasonings. Cook on medium heat until warm and slightly crisp, about 5–7 minutes.
    3.    Spoon into washed lettuce leaves.
    4.    Top with optional toppings: diced tomato, avocado, hot sauce, or dairy-free yogurt.

​You can always add a meat source if you'd like! Can you see how filling and nutrient-rich these will be? So yum! 

~With Love & Strength, Missy 

Using plants like root vegetables (sweet potatoes, squash, carrots, beets, etc.) instead of grains (rice, wheat, oats, etc.) as your primary starchy carbohydrate sources can offer a range of benefits. Here’s a comparison highlighting why many people find plant-based starches to be advantageous:

1. Easier on Digestion
    •    Plants like sweet potatoes and squash are naturally gluten-free and often easier to digest.
    •    Grains—especially wheat, barley, and rye—contain gluten, phytic acid, and lectins, which can irritate the gut lining, especially for people with sensitivities or autoimmune issues.

 2. Lower in Anti-Nutrients
    •    Root vegetables and tubers generally have fewer anti-nutrients (like phytic acid and oxalates) than grains.
    •    Grains can bind minerals and reduce absorption of nutrients like iron, zinc, and magnesium unless properly prepared (e.g., soaked or fermented).

3. Lower Glycemic Load (in some cases)
    •    Whole plant starches often have a lower glycemic load than refined grains, leading to steadier blood sugar levels.
    •    Grains—especially processed ones—can spike blood sugar quickly and crash energy levels later.

4. Richer in Micronutrients
    •    Starchy vegetables tend to be higher in vitamins and antioxidants, like:
    •    Vitamin A (beta-carotene in sweet potatoes and carrots)
    •    Vitamin C (in beets and squash)
    •    Potassium and magnesium (support blood pressure and muscle function)

5. More Hydrating
    •    Plant starches often have a higher water content, helping with hydration and fullness.
    •    Grains are dry and dense, requiring more fluids and digestion energy.

6. Fewer Food Sensitivities
    •    Non-grain starches are less likely to trigger food allergies or sensitivities.
    •    Grains, especially gluten-containing ones, are common allergens or sensitivity triggers (even for people without celiac disease).

7. Better Fit for Whole-Food Diets
    •    Root vegetables and starchy plants are usually less processed and closer to their natural form.
    •    Grains often undergo more processing and are commonly consumed as flour-based foods (which can contribute to inflammation and blood sugar spikes).

When to Use Grains:
Grains can still be a part of a healthy diet when whole, minimally processed, and tolerated well—like quinoa, brown rice, or steel-cut oats. They can offer fiber, B vitamins, and convenient bulk energy, especially for active individuals. This is where working with a Registered Dietitian can truly help you navigate your individual needs! Reach out to us for that assistance. 

In summary, starchy vegetables from plants may be a more nutrient-dense, gut-friendly, and metabolically stable choice than grains, especially for those with digestive issues, autoimmune conditions, or blood sugar concerns.

With Love & Strength, ~Missy 
​