4 Ways to Do Less and Have More

What if I told you that it IS possible to do less and have more?

A few years ago, I would have called my bluff, but it turns out that adopting & applying these 4 simple mindset shifts has helped me to do just that — do LESS and be MORE productive, have BETTER results in my health, my business and my relationships. Let’s dive in!

Honor the season of life you are in

When our first son was born, this was a tough one for me to swallow. Like, whyyyyyyy could I not continue to “do all the things?!” I am reminded of this space now, as we continue to transition to navigate all of the things added to the plate in 2020.

Whether it is a season with young children, aging parents, a move, or a job transition, or a global pandemic, each season brings new experiences, teaches new lessons, and as quickly as a new one begins, another ends. When we recognize that our life comes in seasons, this allows space for us to just be present in the season that we’re in & honor them!

Take inventory of your support system

Where can you ask for help? It may be asking your partner for more consistent help with the dishes, with laundry, or getting the kids to bed, or . Maybe asking a neighbor or family member to help with child, pet or lawn care each week to create a little more time for yourself. Or, even hiring someone to clean your home once a month, to cut your grass, or to plan your meals. You are one person and IT IS OKAY TO BE SUPPORTED!

Exercise your no

Have you considered that by saying YES to everything, you are saying NO to something else?

Saying yes to planning the Halloween party at school means saying no to your yoga class. Saying yes to the volunteer opportunity means saying no to meal prepping. Saying yes to the night out means saying no to crawling into bed early with your book. Catch my drift?

What I’ve learned is that politely declining not only allows time to focus on self care in this season of my life, but decreases my stress tenfold. It opens up more time to just be present with my family, take time to stay in my PJs all day and cook, veg on the couch and watch cartoons with my kids, share a few drinks with my hubs or just BE. Not being available for all the things all the time isn’t a sign that you are weak—it is a sign that you are human.

Let go of the way that it “should” be

The idea that there is a mold that we should all fit into not only puts the pressure on, but increases stress tenfold. I mean, who defines this stuff anyway, Instagram?! Listen, fancy filters may tell a fairy tale, but YOUR fairy tale is YOURS. Allow yourself space to break the mold of the way that your life “should” be, and create what you WANT it to be.

Which of these shifts feels easiest for you to begin to layer in? Comment below and let me know!

Let’s stay connected! Contact me anytime, here.

Vegetarian, Gluten Free Meal Plans; Qualifying Heath Expense!

It dawned on me this week that I don’t share this enough 🤦🏻‍♀️
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Everything we offer inside The Veg Out Project is a qualifying medical expense. 👏🏼

That means it’s a qualifying expense with benefits including HSA, FSA and most Employee Wellness Reimbursement Programs. So amazing, right!?⁣
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If you’re like, but howwwww? ⁣
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Every day, there is mounting research & evidence proving incorporating more plant foods into your diet drastically improves your health. ⁣
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Up to 40 percent of annual deaths from each of five leading US causes are preventable with diet and lifestyle. Yes,⁣
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FORTY PERCENT. ⁣(CDC)
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While Heath Insurance companies aren’t *quite* there in terms of valuing nutrition and lifestyle as key in preventative healthcare measures, THIS is a huge step in the right direction. ⁣
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Over the last several years, I have worked with people who have watched their high cholesterol, sugars, blood pressure and excess weight drop. ⁣
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I've cried tears of joy with people who are longer living with joint pain.⁣
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I've cheered people on as their energy and stamina increases...through daily intentional walks, long hikes, running with their children & grandchildren, and even completing their first 5k.⁣
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And all they did was start eating more plant foods.⁣ 🌱🍉🥒🍒🥬🥥🥑🍇🥕
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Let’s stop feeling crap-tastic. Commit to having more energy, feeling more regular & incorporating some easy & delicious recipes into that beautiful body of yours. Our meal plans & recipe portal help you to do just that. ⁣We are so grateful to share these resources with you! ⁣🌱

.PS we've been getting so much thanks and feedback about how quickly our recipes come together -- see a few open share below!  So, thought we would share one of our summer favorites -- Arugula with Tomato & Olives.  Grab the recipe here.  

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Let’s stay connected! Contact me anytime, here.

xo sarah

Tomato, Arugula & Olive Pasta

vegetarian | gluten free | egg free | soy free | dairy free | vegan

20 minutes or less

What You’ll Need:

1 1/2 c brown rice or quinoa pasta

pinch of salt

4 cloves garlic, sliced

2 Tbsp olive oil

½ pound baby arugula

1 pint cherry tomatoes, halved

¾ -ish c pitted olives, halved

sea salt & black pepper to taste

OPTIONAL: crushed red pepper flakes to taste

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Bring a large pot of lightly salted water to a boil for the pasta & cook according to package instructions.

Meanwhile, sauté garlic in olive oil in a large frying pan until aromatic. Add arugula, tomatoes & olives to pan with garlic & salt and pepper to taste. Heat over medium until greens wilt & tomatoes get super juicy.  

Serve over cooked pasta, top with grated Parmesan & crushed red pepper if your heart desires. Share with a friend!

Serves 2.

If you like this recipe, you’ve got to check out the Veg Out Meal Plan Series!

Head over and get your hands on your first meal plan and all the amazing resources inside!!

Let’s stay connected! Contact me any time, here.

Caprese Hummus

What You’ll Need:

1 pint cherry tomato

parchment paper

2 cans cannellini beans, drained & rinsed

¼ c tahini

4 cloves garlic

1 tsp sea salt

¼ c prepared pesto

1 box brown rice crackers

1 bag baby carrots

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Preheat oven to 425*

Roast tomatoes on a baking sheet lined with parchment paper for 12 minutes.

While the tomatoes roast, prepare hummus by combining beans, tahini, garlic & salt in a food processor or blender.

Spoon pesto over prepared hummus. Top with roasted tomatoes.

Dig in with carrots & brown rice crackers for a perfectly balanced lunch or share with friends.

Serves 4 as a main, more as a side

PS. Happy summertime! 

To celebrate summer, we're offering $5 off the Veg Out Meal Plan Series!!  

This week brings lots of EASY, healthy meals,perfect to share at your next picnic or small outdoor gathering.

Use code WINNING at checkout for $5 off, access this meal plan, grocery list and all of the amazing resources inside the membership hub.  This offer is through Monday, 7/6 only!

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Let’s stay connected! Contact me any time, here.

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Chop Salad

What You’ll Need:

For the dressing:

3/4 c olive oil

1/2 c balsamic vinegar

2 Tbsp local honey

1 shallot

1/2 tsp sea or Himalayan salt

1/2 Tbsp Dijon mustard

For the salad:

1 large head lettuce OR 1 (5-7oz) bag salad greens, any variety, chopped

4 carrots, diced

4 stalks celery, diced

2 c frozen shelled edamame, thawed

1 broccoli brown, finely chopped

1 pint cherry tomato, quartered

6oz bleu cheese

Fresh ground black pepper

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Combine salad dressing ingredients in a small food processor or blender. Puree until creamy.

Prepare salad ingredients and toss together. Divide equally into (4) separate containers for easy grab and

go throughout the week OR combine all ingredients in large bowl to share.

Toss with dressing just before serving.

Serves 4

Want more recipes like this? Check out The Veg Out Meal Plan Series!

Vegan Pumpkin Cheesecake

Happy Thanksgiving week!!  

Have so much fun whipping up this vegan cheesecake.  We LOVE to see what you're cooking --Will you share a photo and tag us on Facebook or Instagram??!  @vegoutproject

We are so grateful for YOU! 

Vegan Pumpkin Cheesecake

vegetarian | vegan | gluten free | dairy free | egg free | soy free

2 c raw, unsalted cashews, soaked overnight, rinsed & drained *

1 can pumpkin puree

1/3  c coconut oil, melted 

½  c pure maple syrup 

juice of 2 lemons 

1 tsp pure vanilla extract 

1 tsp sea salt 

½  tsp cinamon

½  tsp nutmeg 

OPTIONAL TOPPINGS:  cocoa powder and/or ¼  c raw macadamia nuts, crushed

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* I know, I know. Soaking nuts sounds weird!  Trust me.  Place the 2 c raw cashews in a glass container, cover generously with filtered water & sit at room temp overnight. 

 Drain & rinse cashews.

 Combine all ingredients (except for toppings) in a food processor until smooth.

 Use a spatula to transfer to a standard size pie pan.

 Pop in fridge for 4-6 hours.  

 Remove from fridge just before serving.  Sprinkle with cocoa powder and/or macadamia nuts if desired.

Serves 6-8

Want more recipes like this? Check out The Veg Out Meal Plan Series!

Staying Healthy & High Energy During the Winter Months

Is it just me, or did it get really chilly really fast?! We love this time of year — first sweaters, crisp juicy apples and hearty stews. This time of the year used to be a binge fest, full of overindulgence. It always landed me on January 2 feeling like total garbage, and feeling like I had taken 10 steps backward.

Over the last few years, I’ve learned to eat more intuitively, enjoying all of the goodness that comes with the holiday season AND continuing to fill up on the good stuff.

Check out 4 tips to continue to nourish your body, even with the chill in the air and the holidays quickly approaching!

#1 EAT SEASONAL PRODUCE

There is a reason we focus on seasonal produce in The Veg Out Meal Plan Series!  Seasonal foods not only taste better, but they are kinder to your wallet, and because they endure less travel from farm to plate, are more nutrient dense.

Be sure to check out winter squashes - acorn, butternut, and spaghetti.  Other great options include apples, pears, potatoes, carrots, and cauliflower.

#2 LOAD THE SOUPS + CHILIS WITH ALL THE VEGGIES & LEGUMES

There's nothing better than a hearty bowl of chili or a good warm curry in the cooler months.  Load them up with lots of seasonal veggies, and legumes like lentils and kidney beans.  The fiber, water & nutrients in these ingredients will keep you satisfied and warm your soul!

#3 EAT A WARM BREAKFAST

We crave warm foods during the fall and winter months when the weather is cooler outside.  Instead of the usual smoothies, try a an omelette loaded with seasonal veggies, big bowl of homemade oatmeal, muffins or pancakes.

#4 BRING THE HEAT WITH SPICES

Cinnamon, nutmeg, paprika and cayenne are all spices we associate with cooler months.  There are loads of benefits that come with incorporating spices into your diet, and the flavor punch doesn't hurt!. Try this Mexican Hot Chocolate recipe for some sweet heat

PS.  This is the last week to apply for the 1:1 end of year health coaching opportunity!!   This is for women who want to feel in control, get their digestion on point, feel beautiful in the skin they’re in and navigate the holidays with less stress & a sense of CALM.  Space is limited -- Apply here! 

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If there is a way I can serve & support you, please contact me here so we can chat!

Mexican Hot Chocolate

gluten free, vegetarian, dairy free, one mug treat

What You’ll Need:

1 ½ c unsweetened vanilla soy milk

1 Tbsp cocoa powder

½ Tbsp honey, local to your area

1/8 tsp cayenne

Pinch sea salt

1 Tbsp dark chocolate chips

Cinnamon

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Combine ingredients and heat on the stovetop or in the

microwave.

Stir, top with cinnamon & ENJOY!

Serves 1.

How to Cook Beets (Plus an Awesome Roasted Beet Salad Recipe!)

We host a local farm share pick up each week, and every time that beets are included, many share members leave them behind. And I get it — it wasn’t that long ago that I had never eaten a beet (let alone cooked one!)

The red globes can be intimidating & weird, especially when the greens are attached. Like WHAT am I even supposed to do with these things?!

Feeling sorry for the bin of stranded beets (and those of you that are missing out on this goodness!), I wanted to share a simple recipe, and the easiest, best way to prepare these bad boys.

So, how do I cook a beet?

If you feel confident baking a potato, you will crush this.

Preheat oven to 400*

Line a basking sheet with parchment paper.

If your beets have greens, cut them off at the base.

Give your beets a good scrub under running water to remove any excess soil.

Rub each beet with olive oil & sea salt, placing on the lined baking dish as you go.

Pop into the oven & set the timer for 45 minutes! You’ll know they’re done when a fork slides out smooth — just like baking a potato!

To prepare, allow time to cool (these can be roasted up to 5 days ahead of time!). Slice curly root off of the bottom, and, if desired, slice off the skin.

Slice into rounds, or cube, to toss onto salads, eat alongside your favorite protein, or with other roasted veggies & grains.

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Best Ever Beet Salad

Be prepared to blow your mind. When strawberries aren’t in season, try unsweetened dried cherries!!

What You’ll Need:

For the dressing:

¼ c olive oil

¼ c balsamic vinegar

2 Tbsp honey, local to your area

Salt & pepper to taste

For the salad:

1 bunch fresh red or golden beets, roasted & sliced

½ pound baby spinach

8 ounces soft goat cheese

1 cup walnuts

1 pound fresh strawberries, sliced

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Roast beets using directions above!

While they roast, combine ingredients for dressing in a jar. Shake to mix!

Divide salad ingredients equally into (4) separate containers for easy grab and go throughout the week OR combine all ingredients in one large bowl to share.

Toss with dressing just before serving.

Serves 4

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If you like this recipe, you’ve got to check out the Veg Out Meal Plan Series!

We launched the new membership site and are so so excited for all of the value stashed in there waiting for you! We know you’ll love it!!

Head over and get your hands on your first meal plan and all the amazing resources inside!!

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Let’s stay connected! Contact me anytime, HERE.

5 Nutrition Principles to Live By

You’ve hit a plateau, are feeling super low on energy, irritable or with cravings gone wild. Your skin may be acting up, or your digestion in slow motion.

I hear you sister, I hear you.

When we find ourselves in this space, we often feel like giving up on ourselves— like all of our efforts are null & void. Well, let me let you in on a little secret. YOU ARE DOING A GREAT JOB. And, giving up on yourself is disservice not only to you & your quality of life & health, but to those that you love.

Today, I’m sharing 5 simple shifts that, when done consistently, will keep you out of this rut. These aren’t quick fixes. They are LIFESTYLE changes.

If you’re feeling like you in a place in your life where you’re ready to uplevel, I invite you to adopt all 5 of these into your daily routine! BUT, if you’re feeling overwhelmed or like you don’t even know where to start… Start with ONE and commit to it consistently for 21 days before layering another one in.

These little tools will be a game changer!

Water First. This is #1!! Your body needs AT LEAST half of it’s body weight in ounces in water each day. So, if you weigh 160 pounds, you’re aiming for at least 80 ounces each day.

Start your day by drinking down 12-24 ounces of water upon waking. Before meals, before grabbing for a snack, before going for seconds...think & drink: WATER FIRST.

Eat more plants. At each meal, focus on filling HALF of your plate with fresh veggies & fruits. Plant foods are packed with fiber, water, antioxidants, phytonutrients and are super nutrient dense, meaning you get the most nutrients for calorie consumption. The Veg Out Meal Plan Series is an awesome way to up your veggie intake, while also saving time, money & taking the guesswork out of what to cook each week. At all meals, think EAT MORE PLANTS.

 Rest and digest.  Remember that food is ENERGY! We don’t need energy to sleep ;)  Ideally, your last bite of the night is dinner. Practicing a 12 hour fast between your last bite in and your first bite the following morning allows your body to rest and digest, and speed up metabolic fire, and increase energy.  After dinner, close the kitchen & think REST & DIGEST.

Track.  What you don’t track goes whack.  Are you moving more (or less)? Changing your movement/exercise routine has a huge impact on how your body needs/uses energy!   Are you snacking more than you thought you were? Old habits creeping back in? Are you achieving more than you are giving yourself credit for?  Track it, journal it, do honest reflecting.

The 14 Day Cleanse is the perfect way to not only tune in to how your body FEELS when you eat certain foods, but also your habits around food.

Check in with your thoughts. How is your mindset? Are you focusing on what is going well? Celebrating the wins? Seeing obstacles as an opportunity for learning and growth? This piece is SO CRUCIAL!

If you stay focused on what is not going well, you will attract more of what is….not going well. Stay focused on the wins, what you are grateful for and what brings you joy & you’ll have more wins, more joy, and more to be grateful for. Download this free journal template to help you stay focused on what serves you! Remember, MINDSET WINS!

Which of these simple steps feels most important for you right now? Comment below & let me know!

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Let’s stay connected! Contact me here, anytime.

Breakfast Tacos

We love these bad boys for dinner….or lunch…or breakfast. They come together in less than 15 minutes and do not disappoint. Let us know how you like them!

What You’ll Need:

1 Tbsp coconut oil

4 c fresh spinach

4 eggs

4 corn tortillas

salt and pepper to taste

Toppings:

Handful fresh chopped cilantro

1 avocado 

about 1/2 c crumbled goat milk cheese

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Melt coconut oil in a frying pan.  Add spinach, saute on medium heat until wilted.  

Crack eggs into pan with spinach, scramble to cook. Add salt and pepper to taste.

Meanwhile, quarter avocado and smash 1 part onto each

tortilla*.  

*If you have a gas range: Torch the tortillas on each side over high

heat. (Set tortilla directly on flame; 30 seconds each side yields a

perfectly crispy, chewy tortilla.

Divide egg scramble evenly onto each tortilla.  

Sprinkle each with about 2 Tbsp cheese and cilantro.

Enjoy with a friend!

Serves 2.

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If you like this recipe, you’ve got to check out the Veg Out Meal Plan Series!

We launched the new membership site just last week and are so so excited for all of the value stashed in there waiting for you!

These are the recipes that have fueled baby and I postpartum— they’ve kept my cravings at bay, my energy up, my digestion on point, and are a huge piece to my physical transformation.

We know you’ll love it!! Head over and get your hands on your first meal plan and all the amazing resources inside!!

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Let’s stay connected! Contact me any time, here.