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21 Day Challenge

Day 21 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 21 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Congratulations on making it all the way through! It's been interesting for me to document exactly what I've been eating for the past 21 days. I hope you found it helpful. The biggest surprise to me was that I really didn't anticipate how crazy schedules get at the end of the school year. I'm guessing if you have school aged-kids your schedule went a little topsy turvy too. 

During these past short 3 weeks we had Father's Day, Dance recital weekend, out of the ordinary schedule rehearsals after school, graduations and a pumped up dance schedule to prepare for Nationals next week. Finding an hour or so to update the blog daily left me desperate at times to use what I had on hand for any given moment.

There was very little time spent prepping and preparing food for the duration of the challenge. The only thing that was a little labor intensive was the raw granola recipe. While I enjoy spending a little more time planning and cooking, this challenge did allow me to show you a realistic snapshot of how to eat plant-based when the schedule gets really tight. There were a lot of superfoods and a ton of fruits and vegetables. I went back and checked to see how often I consumed my daily goal of 10 different kinds of fruits and vegetables. I met and often exceeded the 10 all but 3 days. Those days each came in at 9. 

I also wanted to give those of you who are experimenting for the first time with eating plant-based some ideas on how to use plant-based meats as substitutes. I hope you enjoyed some of the recipes. There is one in tonight's meal too. 

I hope you continue to experiment eating this way. Adopting a compassionate diet full of fresh fruits, vegetables, legumes, beans and nuts has the power to transform and heal ourselves, saves lives and make a  powerful impact on the environment. If you were able to do the 3 weeks, it's estimated that you saved 24,750 gallons of water, 675 sq. ft of forest, 23 animal lives, 900 lbs of grain and 450 lbs of C02 (http://thevegancalculator.com/#calculator)

Wake up Lemon Water & Meditation

bowl of raw granola and strawberries in hemp milk

Smoothie- I'm not going to make a recipe out of this one because it wasn't fabulous. I would opt for the Blueberry Ginger, Superfoods Smoothie instead. What I made today was coconut milk, 2 bananas 4 tbsps hemp protein powder, 1 tbsp hemp, 1/4 cup frozen pineapple, 1/4 organic dried coconut and 1 cup of kale. It was a bit bitter and I think the problem was the protein powder. I think it needs a bit more sweet to take the edge off. 

2 tsps goji berries for snack

bowl of brown rice with Braggs liquid aminos

dinner Plant Chick'n Wraps

snack raspberries, blackberries and a vegan chocolate espresso truffle

 

 

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Day 20 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 20 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Welcome to Day 20! The posts always reflect what I ate the day before. Yesterday was Father's Day. We had a pretty laid back easy day with a late large breakfast and a casual dinner. This one has some fun recipes that my whole family enjoyed.

Wake up  Lemon Water & Meditation

Breakfast Tofu Scramble with Hash Browns and a Kombucha Mimosa which is 1/2 plain kombucha and the other 1/2 orange juice. My kids and husband also had bagels with kite hill cream cheese and earth balance organic whipped buttery spread

Hemp Power Protein Shake

Tempeh bacon for snack

Tempeh Bacon, Avocado, Lettuce & Tomato on Buckwheat Onion Bread with a small side of the Mediterranean Tofu Quinoa Salad. My husband and kids also had the side salad and then did a different version of a plant-based BLAT. We used Sweet Earth Natural Foods brand Benevolent Bacon and The Bread Alone's 7 grain bread. They also  use veganaise for the mayo as well. 

Handful of goji berries for snack. 

Hibiscus Tea

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Day 19 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 19 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Welcome to Day 19! I don't have too much to report today. We were home for about 1/2 of the day and then went to a party in the evening. My husband and I weren't sure there was going to be something we could eat so I made us an early dinner to eat before we went. It turns out they were barbecuing and had veggie burger for us so we ate those too. I also had beer and wine and although I enjoyed myself there I did wake up rather bloated the next day. 

Meditation without Lemon Water

Hemp Power Protein Smoothie

Organic Coffee with Soy milk

Green Juice

Raw Walnut Cookie

handful of goji berries

Mediterranean Salad with Tofu & Quinoa 

Veggie burger with a wheat bun, avocado and ketchup

Health-Ade Macaberry Kombucha

Raw Walnut Cookie

 

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Day 18 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 18 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Welcome to Day 18! Doing this challenge during the last month of the school year has been really difficult. I haven't had much time home and when I'm here, I've been busy teaching, taking care of the kids and blogging. The weekends have been full of recitals and parties. I discovered that I started eating a lot closer to the way I did during my Dharma training out of necessity.  I'm eating very simple foods, brown rice or quinoa, steamed vegetables, smoothies, lentils and beans and salads. That's pretty much it. Most of us know how do do these things but often unless something is elaborate or pre-packaged then we assume there is nothing to eat. The reality is eating this way is really the healthiest for our bodies. It's very close to it's natural state. 

Wake up Lemon Water & Meditation

Morning Breakfast Smoothie with Brazil Nut Milk 

Green Juice

I made an awful looking smoothie for lunch. I was going to make the Cosmic Coconut Smoothie and realized that I didn't have any more coconut water. I ended up using coconut milk instead and using a slightly larger avocado. It was too thick so I added blueberries. I drank it, but in hind sight, I should have used pineapple instead and a little more banana. 

Steamed Tofu, Mushrooms, Broccoli and Brown Rice

 

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Day 16 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 16 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Welcome to Day 16! It's kind of late and I'm going to make today's post short. I'm really proud of my new cosmic coconut smoothie. If it sounds good, check out the recipe link below. It's especially delicious on a hot day . I drank mine right before a run. Now on with today's food. 

Wake up Lemon Water & Meditation 

Morning Breakfast Smoothie I added 1/3 teaspoon shilaji powder, 1 date, a sprinkle of cloves and cinnamon and 1/3 cup of raw oats instead of the almonds. 

Green Juice

Cosmic Coconut Smoothie

Leftover Yellow Dal & Brown Rice from the night before 

Dinner: Macaberry Health-ade Kombucha and the Mediterranean Protein Bowl from Organika. I have them substitute tofu for the baked falafels and it's delicious. The bowl also has organic red and white quinoa, cucumbers, tomatoes, mint, red onions, chickpeas, lemon and ginger tahini sauce 

Snack: Choconutty for Chocolate Chip Cookies from Gena Hamshaw's Choosing Raw Cookbook This dessert has walnuts, coconut and cacao nibs in it. My family loves them. 

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Day 15 - 21 Day Plant-based, Eat Healthy, Look & Feel Great Challenge

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Day 15 - 21 Day Plant-based, Eat Healthy, Look & Feel Great Challenge

Welcome to day 15! Remember to drink lots of water throughout the day and eat as many fruits and vegetables, legumes and grains that you desire. The better we fuel our bodies with nutrients the better we will feel. The lovely by-product of this way of eating is you will also look your best. 

Wake up Lemon Water & Meditation

Nutrient-Packed Everything but the Kitchen Sink Smoothie

organic matcha tea from Japan with soy milk (30 minutes after the smoothie)

clementine for snack

lunch- Veggie Summer Rolls with peanut sauce from Peter's Market in Weston. They are rolls of cucumbers, lettuce, avocado and carrots in a rice wrap. 

snack Matcha Smoothie

dinner- Yellow Dal with Brown Rice I used the recipe from Vegetarian Times. When I cook this for my husband and I, I include the crushed red pepper. My youngest daughter who is sensitive to spice was eating it with us tonight so I left it out. It's great both ways. You can find yellow dal at most Indian Restaurants. Some offer brown rice and others only have white. I usually go to Mumbai Times in Westport because they have brown rice and will adjust many items on the menu to vegan if they aren't already that way. 

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Day 14 - 21 Day Plant-based, Eat Healthy, Look & Feel Great Challenge

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Day 14 - 21 Day Plant-based, Eat Healthy, Look & Feel Great Challenge

Welcome to Day 14. We are two-thirds of the way done with only one week to go! If you have been eating the Standard American Diet up until this challenge, I hope you are seeing that there are plenty of other options available. If you feel like eating something more "meaty" be sure to check out the resources page when I list some of the transition foods that my family really enjoys. Let me know if you find ones that you or your family like. I'd love to hear what's working for you. Remember to drink lots of water throughout the day. 

Wake-up Lemon Water & Meditation

Breakfast Chia Seed Pudding with Strawberries

Matcha tea from Japan with Soy milk

Green Juice with 1 tsp of spirulina added

Granola with Hemp Milk instead of yogurt  from the Granola Parfait recipe

Blueberry Spinach Superfoods Smoothie I used kale instead of spinach and added 1 tbsp chia seeds, 1 tbsp hemp seeds, 1 tbsp raw cacao powder and 1/4 cup raw oats. 

Tofu, Chickpea, Brown Rice & Veggies Salad

Turmeric Golden Tea

 

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Day 13 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 13 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Welcome to day 13! Today was crazy for me. We had my oldest daughter's dance recital all day. We had to leave the house by 9:30am. I had offered to make another round of the  pesto, vegan mozzarella sandwiches  for the team. They liked them so much and were short on food for the second day.. I woke up early that morning to ensure that I had plenty of time to practice yoga before getting ready because I get way too cranky if I don't exercise every day. We made the sandwiches for my other daughter and husband to eat at the recital too. I grabbed some leftovers in the refrigerator, a power bar, an apple and a few leftover beet raviolis for myself.  Unfortunately, I didn't plan for the recital not having any snacks I could buy during the day. Last year they had packages of nuts which worked out fine. She had two shows and by the time we packed up to leave that evening at 8pm. I was starving, a little stressed out by the time I ate. I suppose this was a wonderful lesson to pack more food for just in case next time. 

Wake up Lemon Water & Meditation

Breakfast Chia Seed Pudding with Strawberries 

Snacks Raw Granola in a bag from the granola parfait recipe and a gomacro macrobar protein pleasure

Lunch leftover Beet Rawvioli without the pesto and an apple

Dinner-  We went to Wild Rice, in Fairfield, CT. I shared Veggie Dumplings as an appetizer and the Thai Coconut Curry Sauce with brown rice for dinner. I opted for the veggie option only because they do not have organic or non-gmo tofu. I always ask because I don't have soy unless I know it's not genetically modified. 

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Day 12 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

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Day 12 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

Welcome to Day 12! Yesterday's late dinner cheat of a veggie burger with cheese, air fries and beer left me feeling pretty yucky the next morning. If I eat a lot the day before and feel heavy from it, I generally graze on snacks and smoothies most of the day. In fact writing this 2 days later, I can still feel some stiffness in my muscles that tends to flare up when I don't eat my best. You can see what I ate below.

Wake-up Lemon water & Meditation

Morning Breakfast Smoothie Today I added oats, cinnamon and raw cacao powder to the recipe

I decided to give coffee a little break yesterday and had matcha tea instead

Mid morning snack- smoothie with coconut water, Vega vanilla protein powder, blueberries, banana, kale, 1 tsp flax seeds, 1 tsp spirulina and 1 tsp maca powder

2 tortillas steamed with avocado slices and cholula

I'm including a recipe for a sandwich that I made for my daughter's dance recital team even though I didn't eat it.  It's the pesto, vegan mozzarella, tomato and lettuce sandwich on a french baguette. The kids go nuts for this even if they love cheese! It's always a hit at a party or a great sandwich to pack and bring to the beach. 

I snacked on the remaining thinly sliced beets and the cashew cheese and carrots and hummus. 

I tried to make some sweet potato air fries for my family for dinner. I sliced them too thin so they didn't come out great. I ended up eating the sweet potato slices raw as I made them. I was surprised at how good they were. My slices were 1/10th of an inch.

Dinner was a slice of pan seared tofu and broccoli and a smoothie with chaga mushroom powder, banana, 1 tbsp of raw cacao powder and cinnamon. 

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Day 11 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 11 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Welcome to day 11! Thank you again to everyone who is participating. It's been wonderful to hear how some of you are beginning to introduce plant-based options into your diet and in some cases your families too. I'm super proud of you and love sharing what I can to help you guys find food you enjoy. 

Wake up Lemon Water & Meditation

Morning Breakfast Smoothie I added oats, chaga mushroom powder, cinnamon and cloves this time. The benefits of chaga mushroom powder include increased physical activity levels, anti-cancer and immune strengthenin among others.. It could have been antidotal, but I  noticed yesterday I had a tremendous amount of energy when I was running on the treadmill. This was the first time that I felt as if I didn't want to stop!  I only ran 2 miles, but If I didn't have to take my daughter to rock climbing, I wonder how long I would have gone? I'm going to play with adding more chaga and report back if I notice this to be a trend.

Organic Coffee & soy milk 

Turmeric Hot shot & Green Juice

Lunch raw granola from the granola parfait recipe with hemp milk instead of cashew yogurt, 2 organic corn tortillas steamed with avocado and cholula

Organic matcha tea with soy milk 

handful of goji berries for mid day snack

1/2 of the Sammie from the Sea Wrap at The Stand in Fairfield. I think the outer wrap is collard greens and inside is sunflower seed + seaweed salad, onion, cashew cream cheese, tomato, greens 

Dinner Veggie Cheese Burger and Air Fries. We had a total of six kids over for dinner. Four of them are not vegan. To make it ever more challenging one of them is allergic to nuts. After confirming with the dad that she brought an epi pen and explaining that we are are a facility that processes nuts, I went ahead and made the burgers. I ate very late for me, 8:30pm and I had some vegan beer. (If you are curious which type of alcohol is vegan you can search your brand at barnivore.com As I write this post the next day, I'm regretting it a bit. At this point I'm only having smoothies until my body feels like it's digested everything and feeling wonderful. Still tune in tomorrow. I'm including a recipe for a kids favorite, baguette sandwiches with pesto, Miyoko's Mozzarella Cheese, lettuce and tomato. 

 

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Day 10 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 10 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Welcome to Day 10. We are almost halfway there! I'm so proud of all of you who have been with me so far. Please feel free to join in at anytime and remember to drink lots of water throughout the day.

I was talking with my students after class about trying to find some of the transition meats at Wholefoods. I mentioned this in another post, but if you are in Weston doing this with me, go to either the Fairfield, Darien, or Danbury Wholefoods. Unfortunately, the one in Westport does not have a wonderful section for these kinds of foods although they have a lovely produce and bulk bin selection.

 

Wake up- Lemon Water & Meditation

Morning Breakfast Smoothie - I used oats and added shilaji powder, cinnamon & cloves

Organic coffee with Soymilk 30 minutes after and before next meal

Mid Morning Snack- Raw Granola made with nuts & seeds with Almond Milk. For those of you who live in Weston, Peter's sells a nice Quinoa Granola. Also, look for Paleo brands. they are closer to the raw version I make.

Blueberry Spinach Superfoods Smoothie for lunch. I substituted kale for spinach this time.

Matcha Green Tea with Soymilk 

Snack- Bowl of brown rice with Braggs liquid aminos and 2 Peanut Butter Energy Balls

Bowl of Strawberries

Dinner- Raw Beet Ravioli & Steamed Broccoli and a couple air fried potato chips.  My daughter had air fried potato chips, broccoli and an Amy's Dairy Free Pinto Bean Burrito

Turmeric Golden Tea

 

 

 

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Day 9 - 21 Day Plant-based, Eat Healthy Feel & Look Great Challenge

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Day 9 - 21 Day Plant-based, Eat Healthy Feel & Look Great Challenge

Welcome to Day 9!  I had a couple of days of leftovers to use today for the family. I kept my meals quick and light. I also just made a batch of kombucha and a recipe page for it. . If you are curious about making it , check it out. I will eventually put together a page of recipes together and let you know when it's up. I now have over 20! Wow, it's been a busy 9 days.

Wake up: Lemon Water & Meditation Don't undervalue the mediation portion and skip it. Great changes come from within, especially when the mind is quieter. 

Morning Breakfast Smoothie, yep I almost always do this, but a bowl of unsweetened oatmeal with fruit or another type of smoothie would be a lovely start. Sometimes I make a chia seed pudding and have that for breakfast. 

Turmeric Hot Shot and Green Juice 

Lunch- Buckwheat Onion Bread with Avocado, Lemon & Cayenne and Banana, Almond & Cacao Smoothie For those of you following this who live in Weston, CT, Peter's market has an organic whole wheat bread by The Bread Alone. I bought this for the family and was stunned at the purity of ingredients. They even use black strap molasses! I usually don't eat bread and if it's whole wheat it has to be organic. I have never seen an ingredient list so pure. Please check it out if you like bread. You might have to ask for it because it wasn't with all of the packaged regular breads. This would work great for this meal. 

Snack: large bowl of strawberries with 1 tsp flaxseeds sprinkled on top

Dinner: I had a very large serving of the Mediterranean Salad with Quinoa and Tofu and a serving of sweet potato air fries. My daughter had Curly Sweet Potato Air Fries with the Mediterranean Salad and 7 Grain Crispy Tenders 

Snack: handful of goji berries and a couple of brazil nuts. 

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Day 8 - 21 Day Plant-based, Eat Healthy Feel & Look Great Challenge

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Day 8 - 21 Day Plant-based, Eat Healthy Feel & Look Great Challenge

Welcome to Day 8! Our official 2nd week of the challenge. If you are joining in the for the first time, this is snapshot of exactly what I'm eating everyday. You don't have to do exactly the same thing, but the goal is to eat mostly fruits and vegetables with nuts, seeds, legumes and whole grains. We allow our body to heal and restore when making this choice. It not only helps ourselves, but the animals and the planet! This IS the empowering choice if you are upset about Trump's position with the Paris Agreement. Grab a friend and let them enjoy a meat-free meal. Even if you can't commit to doing this all time, begin to consider yourself a flexitarian. These small changes do make a difference.

Wake-up Lemon Water & Meditation  

Morning Breakfast Smoothie  today I added sprinkles of chaga mushroom powder and cloves to the mix. I also used 1/4 cup sprouted almonds

30 minutes between meals - Organic Coffee with Soy. Skip the coffee if you want to do a super cleanse. This is my vice at the moment.

Granola Parfait - This time I used about 1/2 cup of strawberries 

Blueberry Superfoods Smoothie I added oats, maca, spirulina, and 1 tbsp flaxseeds

Organic Matcha with unsweetened soy milk. I should probably mention that this is the matcha tea powder not a mix like you would find at Starbucks that is sweetened. I buy a good  quality from Japan. Make sure it's not from China because there are issues of it containing lead. 

Apple and 1/4 cup pumpkin seeds for snack 

Mediterranean Salad with Quinoa & Tofu

Turmeric Golden Tea

 

 

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Day 7 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

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Day 7 - 21 Day Plant-based, Eat Healthy, Feel & Look Great Challenge

Welcome to day 7. If you have been joining me the whole time, congratulations! Personally I'm happy to know we are a third of the way done because keeping on top of this everyday is a challenge for me too.

I also just added a direct link to the challenge in my nav of my main site, hollyskodis.com It should make all of this come together a little smoother. Thanks again to everyone who is participating. I'm super proud of you. 

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Day 6 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

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Day 6 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

Welcome to Day 6, posted one day before so you can have extra time to prepare. For those of you who are seeing this for the first time, it's a snap shot of what I ate the day prior. I'm doing this at the request of some of my yoga students who are not vegan to see what it is I actually eat.  You can follow along if you wish or just eat any whole foods plant food. Remember to snack when needed and you can eat as many fruits, vegetables, whole grains and legumes as you wish throughout the day. 

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Day 5 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

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Day 5 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

Day 5  (posted 1 day early) for Monday, June 5th. Join us on our third day of the challenge. You can follow along as is or use it as a general guideline. Remember this is a snapshot of what I am eating, you may need to adjust for your individual needs. Allows feel free to snack on fruits, vegetables and other whole plant foods as much as needed. 

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Day 4 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

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Day 4 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

Welcome to Day 4! I'm posting one day early for Sunday June, 4th. Today I don't cook at home a lot. This shows you what happens when I eat out, but I give some tips for eating at places like steakhouses and other American restaurants. There is a nice recipe for my favorite decadent smoothie in there too. Thanks again for everyone who is giving this a go. :)

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Day 3 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

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Day 3 - 21 Day Plant-based Eat Healthy, Feel & Look Great Challenge

Day 3, (posted 1 day early) for Saturday, June 3rd. Join us on our third day of the challenge. You can follow along as is or use it as a general guideline. Remember this is a snapshot of what I am eating, you may need to adjust for your individual needs. Allows feel free to snack on fruits, vegetables, smoothies, nuts and seeds as you see needed. 

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