Plant-Based Meal Prep

𝗠𝗲𝗮𝗹 𝗣𝗿𝗲𝗽: Roasted potatoes with onions & leafy greens with broccoli and asparagus. 🥔🥬🧅🥦

Meal prepping is cooking ahead for the week, whether it is breakfast, lunch, dinner or snacks. ✅ Which meal do you prefer to prepare in advance?

My main reasons for meal prepping:
1. Know the exact ingredients you’re putting in your body.
2. Prevents from reaching out for unhealthy options.
3. Helps stay on track with health (eat the necessary nutrients) and fitness goals.

Would you like to learn some tips and tricks to make meal prepping easier? Let me know below. 👇

💗Pretty in Pink Smoothie💗

Pretty in Pink Smoothie with frozen dragon fruit, frozen bananas and homemade cashew milk. 

Dragon fruit also known as Pitaya is considered the fountain-of-youth fruit for the liver. It cleanses and it slows down liver aging. 💕

𝗖𝗮𝘀𝗵𝗲𝘄 𝗠𝗶𝗹𝗸🥛
Cashews
Dates
A splash of maple syrup
Prepped in the Nutr Machine (delicious and healthy homemade milk in a few minutes, without needing to pre-soak the nuts). Discount code: LUCY10.

https://thenutr.com/products/nutr-machine

𝗕𝗮𝗻𝗮𝗻𝗮 𝗣𝘂𝗱𝗱𝗶𝗻𝗴 𝗣𝗮𝗿𝗳𝗮𝗶𝘁 🍌

Sakara organic and gluten- free Banana Pudding Parfait.

Banana, coconut cream, raspberries, butter beans, cashews, almond milk, walnuts, maple syrup, banana powder, white chia seeds, vanilla extract, Himalayan Sea salt + coconut cookie + banana chips. 🥥🍁

Sakara meals are chef-crafted and delivered to my door, ready-to-eat—no prep or cooking required. 🌱These are perfect for my busy schedule and the flexible programs make it easy to nourish anytime, anywhere, starting at only $110. 💚

If you’re interested in the nutrition and convenience that Sakara offers, use my code: XOLUCYKHOME to get 20% off your first purchase.

http://www.sakara.com

Foods For Better Mental Health

May is Mental Health Awareness month. There are many factors that can prevent and help manage mental illness, but a number of studies indicate that nutrition correlates directly with mental well-being. 🧠

Nearly 1 in 5 adults in the U.S. live with a mental illness.

Mental health includes our emotional, psychological, and social well-being.

Studies have shown that a high intake of fruits and vegetables is associated with lower odds of depression, psychological distress, mood swings, and anxiety disorders.

A high intake of fruits and vegetables is rich in antioxidants, which can reduce the detrimental effects of oxidative stress on mental health.

Eating fruit and vegetables may protect against future risk of clinical depression and anxiety as well.

Studies have shown that for people who eat even 1 serving of leafy greens per day, their brain ages 11 years younger than those who don’t. 

A heart healthy diet is also a brain healthy diet.

Increased fruit and vegetable consumption is correlated to increased happiness, life satisfaction, and well-being.

💚𝗕𝗿𝘂𝗻𝗰𝗵 𝗮𝘁 𝗖𝗿𝗼𝘀𝘀𝗿𝗼𝗮𝗱𝘀 𝗞𝗶𝘁𝗰𝗵𝗲𝗻💚

Plant-based fine dining with a creative flair. 🌱

💚STUFFED ZUCCHINI BLOSSOMS

💛CROSSROADS BENEDICT
Potato Rossi/ seasonal fruit

❤️STUFFED FRENCH TOAST
With vegan housemade breakfast sausages

Which dish would you prefer to have for brunch? 😋

Wild Rice + Miso Salad 💜

Organic & GF lunch made of wild rice, greens and fermented miso. 🥗

Sakara makes it easy with a ready-to-eat organic meal delivery program which will fuel you with the power of plants and put you back in the driver’s seat of your own health. People report improvements in their energy levels and moods, feeling less bloat, getting deeper sleep, and seeing clearer skin—often in as little as one week on the program. 💁🏻‍♀️

If you’re interested in the nutrition and convenience that Sakara offers, use my code: XOLUCYKHOME to get 20% off your first purchase.

https://www.sakara.com/

Tracking Health & Fitness Goals

You are eating healthy and exercising, but how are you measuring your fitness goals? I use an BMI Smart Scale by @fittrack 💚

FitTrack is a smart scale that connects with a Free App and gives you health and body data for you to understand your body better.

FitTrack is the #1 choice Body Composition Monitor to help you reach your weight, health and fitness goals. FitTrack helps you to get a comprehensive picture of your body which helps you to make smarter choices. FitTrack eliminates the need of a “traditional scale” as they are not an accurate representation of health. It brings your personalized advise for long term results.

Measurements include:
BODY FAT %
BODY AGE
WEIGHT
HYDRATION LEVEL
MUSCLE RATE
BONE MASS
PROTEIN AMOUNT
FAT MASS

Better health begins with better understanding of your body. 💚

Use code: LUCYKHOME for 20% off and working on your goals today! 💪🏼

https://getfittrack.com/

The Importance of Sleep & Tips for Better Sleep 😴

Sleep is essential for maintaining a healthy mind and body.

Good quality sleep is critical for cell regeneration, workout recovery, regulating moods, reducing stress levels, and balancing appetite.

Powerful healing time happens between 10PM and 2AM, however we need at least 6 hours of sleep to feel our best.

Better quality sleep has been tied to a diet rich in fruits and vegetables, high in fiber and low in saturated fats.

Insufficient sleep increases the risk of developing obesity, diabetes, Alzheimer’s, and cardiovascular disease.

For better sleep, try to avoid caffeine, alcohol, sugary and high fat foods, spicy foods, and large meals.

Things that help with quality sleep are:

Magnesium

Not eating late

A bed time routine

Exercising early

Managing stress

Limiting light exposure

Skipping nap time

Gazing at the starts for a few seconds is a great way to relax and get ready to sleep.

❤️🥗🧡Beet Orange Salad 🍊🧅🍋

❤️Beets provide a number of health benefits including improved blood flow and lower blood pressure. Beets are a good source of vitamin C, potassium, iron, magnesium, and zinc. Beets are also known to improve athletic performance.

🧡Oranges contain anti-inflammatory and anti-viral properties, especially beneficial for those who have a cold or flu. Oranges can help prevent cancer, lower high blood pressure, fight off viral infections, keep bones strong and prevent kidney stones. Oranges are called a perfect food due to the vitamins, minerals, antioxidants and phytonutrients they contain.

❤️Beet Orange Salad🧡
🥬Organic greens
🍊Oranges
❤️Beets
🧅Red Onion
🍋Lemon Juice
🥜Sliced Almonds