Challenge Dates: Feb 6th, Feb 13th, Feb 20th and Feb 27th
February is upon us and is National Heart Health Month!! Heart Dis-Ease is one of the leading causes of death in America.
The CDC suggests that periodically starting one HEART HEALTHY HABIT can greatly reduce your risk of heart attack, strokes and more. This month I challenge you to start two habits that are small in action but grand in impact. Take the Meatless and Mindfulness Monday Challenge and reap some awesome rewards. It's easier to start than you think! All you have to do is take an honest look at how you either help your heart thrive and hinder its health...
Before we jump in, let's talk about Mindfulness, because I am sure "Meatless Monday" is pretty self explanatory. Or maybe it's not :-) hmm, no worries, I'll circle back to that.
What is Mindful? Mindfulness can look different for everyone. Boiled down it is our ability to pay attention to the present moment with an open mind, no attachment, and no judgement. You can bring Mindfulness to an every day task as well as cultivate a full mindful practice, like meditation. More on that later...
What does being meatless and mindful on a Monday even look like? Great Question!!
If you are already a vegetarian or a vegan and/or already have a mindfulness or meditation practice; you might think you can skip this challenge. AU CONTRAIRE MON FERE :-) I got a lil summin summin for you too!! AND For those that are newbies or novices - I got you too!!
Let's start with the newbs. This is how you can incorporate the new habit of being Meatless on a Monday:
My Pros Out There. Here is how you can amp up your routine if you are already pretty much Plant Based:
Only you can evaluate your current routine and habits to make the most informed decisions on how to make this challenge most beneficial and healing for you. In both cases, ensure that you are getting enough calories and macro/micro nutrients to fuel your body to successfully complete your daily tasks with as much ease as possible. Where alot of people go wrong when they switch to a more Plant Based lifestyle is that they don't eat enough and what they do eat isn't varied enough to give them all the vitamins and nutrients they need. So be sure that you are always filling your tank with premium food sources of various kinds.
Here are some meal ideas to help you along:
Breakfast - bagel, smoothie, tofu scramble, frittata, veggie BLT, pancakes, loaded oatmeal, quinoa porridge, fruit monomeal, yogurt parfait,
Lunch - burrito, pizza, tacos, buddha bowl, chickpea chikn salad, soup and sandwich, loaded salad and sandwich, loaded baked or sweet potato and green veggie
Dinner - veggie pot pie, burger and fries, lasagna, spaghetti, stir fry, curry, stew, rice greens and bean bowl, veggie paella
Snack - fruit, nuts, seeds, pretzels, popcorn, granola, protein cookie, hummus and veg
Now Let's Add In A Mindfulness Practice.
Newbs you first again, because I am nice like that :-)
It is easier than you think to add mindfulness into your day. So easy that people discount it and skip it all together. This is one of those GET ALOT OF BANG FOR YOUR BUCK things! There's no harm in adding it if it can only help, especially if it is an EASY WIN for the day!! Here are some simple ways to add Mindfulness to your meal times:
Not interested in the meal mindfulness ideas?
Here is another way to add in Mindfulness. You could try to Meditate or start taking Mindful Pauses through out your day. If you don't meditate, can't meditate, don't know how to meditate, try and "failed" at meditating ... you are making it far harder than it needs to be. PROMISE, it ain't that difficult. Here are some tips to get outta your own way and just get started already:
Easy 10 Step Meditation for my newbs:
If you are a PRO MEDITATOR and are looking for ways to challenge yourself, try these out:
There we have it folks. Easy and quick ways to add or amp up two habits in your life that could have AWESOME long term benefits for your health, heart, mind, emotions and spirit. I hope that you found at least one gem to carry with you and maybe share with someone else.
Here are some additional resources to help your challenge go even deeper:
Sweet Potato Soul (Vegan Blogger and Cook)
Avantgarde Vegan (Vegan Youtuber and Cook)
Brain Turner (Vegan Body Builder)
Pick Up Limes (Vegan Blogger and Cook)
Natalie Matthews (Vegan Bikini Pro)
Leila Hannoun (Vegan Youtuber)
VeggieKins (Gluten Free Vegan Youtuber)
Abetweene (Vegan Youtuber)
Naturally Stephanie (Vegan YouTuber and Body Builder)
Sweet Greens Vegan ( Vegan YouTuber)
Forks Over Knives
Fat Sick and Nearly Dead
The Game Changers
Medical Medium by Antony William
Happy Vegan by Russell Simmons
Atomic Habits by James Clear
How Not to Die by Michael Greger MD
7 Spiritual Laws of Success by Deepak Chopra
The China Study by T. Colin Campbell MD
Success Through Stillness by Russell Simmons
Ayurveda by Sahara Rose
Preteinaholic by Garth Davis MD
Skinny Bitch in the Kitch by Rory Freedman and Kim Barnouin
Eat Plants Bitch by Pinky Cole
The Korean Vegan by Joann Molinaro
Sweet Potato Soul by Jenne Claiborne
Packaged Food Brands-
Follow Your Heart Cheez
Field Roast Cheez and Meats
Daring Plant Chicken
If you haven't checked it out already, stop by my "ABOUT | Janet Gathers " page for a FREE copy of my eBook. It is also available in my Etsy Shop if you would like to buy a copy as a love donation.
Thanks for stopping by! See you soon.
Leave a comment, share link with a friend ... or enemy LOL!!
Xo - JG
** as always consult your healthcare provider and/or a nutritionist before starting or changing your exercise and/or diet regimen.
Janet Gathers is a lover of wellness especially those things that are wHolistic. Janet loves to practice reiki and yoga as well as train people to become their best selves. She would love for you to join the party!!