Our 12 Favorite Quick and Simple Plant-Based Meals

hot mexican burritoFor a long time, I thought eating healthy meant following strict, labor intensive recipes. Maybe because while growing up, quick meals were processed, oily, and generally included at least one box.

But over the years — as I started cooking plant-based food on my own — simple, fast, healthy meals became a weekday staple in my diet.

I now only use cookbooks when I have the extra time to cook something special, and I find that the best meals often feature only a few ingredients and take just 20 minutes to prepare.

Matt, with two kids and a busy schedule, has a similar story.

In today’s episode, we share our go-to quick and easy plant-based meals. The meals that we rely on week after week.

And the best part? Most of them are completely adaptable to the ingredients you have on hand.

Here’s what we talk about in this episode:

  • Plant-based pizza as a health food
  • Why we flock towards southwestern flavors
  • The humble potato
  • Can a salad be your dinner?

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How to Use the First 20 Minutes of Your Morning to Transform Your Day

Cup

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” – Abraham Lincoln

You may have heard people share their morning rituals. Hal Elrod has his well-known Miracle Morning, for example, and just about every productivity podcast guest has their own (I’m looking at you, Tim Ferriss).

The idea is to repeat a set of habits each morning that boost you into an ideal mental and emotional state. Many top performers use a morning routine to ensure they can perform at their peak productivity day in and day out.

I too have found a morning routine to be essential, but my reasoning is a bit different. Rather than focusing on productivity, I center my routine around happiness, energy, and joy.

My goal is to celebrate each and every day and show up as my best self.

The result often leads to productivity, but it’s about much more than that. Just as we shower and brush our teeth, a morning ritual is a kind of mental and emotional hygiene that can move us into a state of positivity and gratitude.

It’s helped me to be happier, laugh more, worry less, take myself less seriously, and keep perspective on what is truly important in life.

And do you know how long my morning routine takes?

Just 20 minutes. Yours could be even shorter.

How a Morning Routine Helped Me Find a Balance Between Healthy and Easy

Chances are you’ve faced this dubious question: Is the stress of being healthy actually worth it?

Experts tell us to hit the gym, pause for a mindfulness practice, cook meals, and say no to constant temptation, and all of a sudden our desire to look and feel our best results in a laundry list of chores.

It can feel like we put in so much effort and yet are always falling short — we could always run a little bit further, eat a little bit better, or meditate a little bit more. Not to mention that one vice or habit that we can’t seem to kick (mine has been soy lattes for months now).

I’ve certainly had moments in my journey where the self-imposed pressure created so much stress that I ended up doing more harm than good. But over the years, I’ve begun to dance with life and strike the right balance between being healthy and living well.

Because if what you’re doing makes you miserable, that’s not healthy. The end goal is a vibrant, abundant, balanced life rich in health, happiness, energy, connection, laughter, and joy.

I get there through the practice of a morning ritual, which has shifted my perspective and helped me stay connected to the bigger picture.

The 4 Essential Elements of A Life-Changing Morning Routine

A morning ritual is highly personal, and it may take some time for you to develop the routine that’s right for you. After years of trial and error, I recommend the four elements below, as I’ve found them to be the most effective in creating a marked improvement in well-being.

It’s super important to me that my routine is fun, and so I allow it be fluid and change things up when it starts to feel dull.

Here’s my current ritual, which you might use as a starting point to adapt as you see fit:

1) Meditation (10 minutes)

As I’ve written before, meditation is the single most transformative practice — it can improve immune function and memory, increase focus, and even physically change the structure of the brain — that I’ve ever adopted. I start every day with meditation, and my morning routine includes a minimum of 10 minutes.

Many people struggle getting started with meditation. If this is you, start with just three minutes per day or use the Headspace meditation app for an accessible approach that will guide you through a session.

2) Fun Yoga (5 minutes)

I follow meditation with a five-minute boost of fun yoga. I put on some music that I can’t help but dance to, and do a strange combo of yoga and dancing around for five minutes. Yes, it’s extremely nerdy, and yes, it’s incredibly effective.

Don’t underestimate the power of your favorite song to put you in a great mood. This combined with a short burst of morning exercise and movement gets the endorphins flowing and is guaranteed to make you feel great.

3) Gratitude (3 minutes)

Gratitude is going mainstream and just like meditation, it has a rapidly growing body of research supporting the efficacy of the practice. Here’s an overview of recent research from the Harvard Mental Health Letter. I follow the meditation and yoga with a couple minutes of giving thanks for the many blessings that daily life presents.

Some people keep a gratitude journal, or simply take a few minutes each day to write down three or four things they’re grateful for that day. It’s a fantastic way to keep track of the good things in your life.

And while it may sound and feel hokey at first, it’s so worth it.

4) Affirmation (2 minutes)

The final element of my routine is an affirmation. I came up with and wrote down a statement about how life is a short, precious, and fleeting affair, and that all experiences are beautiful and precious opportunities to grow. This statement resonates with me; certainly the one that lights you up will be different.

I read it in the morning as a close to my ritual. I’ve found that it helps me worry less about the challenges of work and life, and helps me to appreciate the small beautiful moments in life, like the changing color of the leaves that mark the seasons or the wonderful texture of an avocado.

But affirmations don’t have to be something you’ve written yourself. Find a simple, positive, confidence boosting statement that resonates with you, and repeat it each morning.

Start Now: Create Your Morning Routine

When establishing a morning routine, the first thing to consider is how well it fits into your life. Don’t let your morning routine balloon into a two-hour epoch that you never end up starting because it’s so immense.

Keep it simple, and take the small steps approach.

Add in just one element of your routine this week, and once that becomes a habit, add in a new element the following week.

Not sure where to start? You could use my routine as a guide, or you could choose something that sounds the most interesting or fun. Maybe that’s:

As with all healthy habits, the most important (and often most difficult) part is to simply begin. To help you get started, I created a free PDF that will you walk you through the steps of creating your morning routine in just a couple minutes.

And finally, don’t wait. Do this right now so you can bring more balance and happiness into your life.

Pick a day to start your morning routine, and put it on your calendar.

Because who knows, that date could be the start of something worth waking up early for.

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Tony Robbins, Human Needs, and Reshaping the Way You Think

This party's on fire

When I hear the name Tony Robbins, I think of a giant dude, dancing crowds, and walking on coals. And I think of Matt, who for as long as I can remember, has been singing his praises.

After all, it was a Tony Robbins event that inspired Matt to go vegetarian and start this blog (which has gone on to became his business).

But even after reading the posts and hearing the stories, I’m still not convinced Tony does anything more than put on a show. In today’s episode, just a few weeks after Matt and his wife Erin returned from a 6-day Tony Robbins experience, we hash that out.

Can a Tony Robbins event help you become your best self, or is it nothing more than an expensive pump-up session?

Here’s what we talk about in this episode:

  • Why walking on coals is a big deal
  • Matt made his wife cry, sorry Erin
  • The six human needs
  • Opening yourself up to change
  • Can Tony Robbins really change your life?

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50 Lessons Learned from a 50-Day Run Streak

Calendario

Back in May, after two months of almost no exercise, I decided it was time to start running again.

I didn’t have a goal, but I knew I had to get back out there. Running was one in a string of changes I decided to make in my life, having been armed (finally) with the skills of habit change and elated to see one change after another actually sticking.

Starting a running streak wasn’t my intention. But from what I had learned about how the brain forms the grooves that become our habits, it seemed that running every day was a surer way to success than taking even one day off each week.

Besides, I wasn’t training for anything, so what did I have to lose?

Fifty days later, that streak is still going strong. I started small, with just 20 easy minutes each day. Each week, I added 10 minutes to the daily run until it got to 70 minutes, at which point I’ve started to transition to more traditional training (but still running every day).

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Is It Ever Okay to Not Do Your Best?

mixture frozen vegetables

“If you’re not going to do it right, don’t do it at all.”

That’s the code Matt and I both try to live by most of the time. But throughout December, with Matt sick and me “functioning” on new-dad sleep, our healthy habits … well let’s just say they haven’t been on point.

In today’s episode we discuss when — if ever — it’s okay to not do your best, and when it’s better to simply let a habit, hobby, or routine go completely.

Here’s what we talk about in this episode:

  • We’re back! Updates on babies and illness
  • The habits that slide when you get busy
  • How perfection becomes an excuse
  • Why healthy eating should always be a priority
  • How to eat healthy when time is limited
  • Jazz drumming?

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New Year’s Resolutions, the Bigger Picture

Notepad to write New Year's resolutions

New year, new you? It’s a nice concept.

Personally I love the idea of a clean slate on January 1st. While there may be no real difference between the end of December and the beginning of January, it feels different.

And sometimes that’s all you need to make a health or fitness improvement.

The problem lies with how you go about making those changes. In today’s episode, Sid Garza-Hillman, author of Approaching the Natural and co-author of Health Made Simple, and I discuss how to go about making resolutions, how to make sure they succeed, and what to do if they don’t.

Matt’s out sick this week, but we’ve got you covered.

Here’s what we talk about in this episode:

  • What makes New Years special
  • Going big … is it a big mistake?
  • Doug and his new-dad brain
  • The problem with failure
  • Using a short challenge to start a lasting change
  • Goals vs. systems

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