Cassey Ho's Blog, page 110

The Best Time to Stretch? Bedtime!

Hey guys!

As some of you may know, I am all about stretching right now. I want to improve my flexibility so that my Pilates can be better, my workouts can be better, and so that I can look more open and free in Instagram pics! Hahaha. Tis the truth.

The best time of day to stretch for me is at the tail end of the day, after a hot shower and right before bed. The muscles are most supple at this point. I like to match my fave shows, either Once Upon a Time or Lisa Ling’s This is Life, and get real lost into what’s going on on TV. That way I can hold my stretches longer. TV distracts me from the pain! Good pain of course.

So here’s the routine I do before bed. Have a look:

Toast Art. It’s a Thing.

Hey Guys!

You know how I feel about pretty food! It’s like edible art that must first be made with love and creativity, then photographed for IG (of course) and then eaten with pride and pleasure, especially because it’s BREAD! I don’t eat bread often, and when I do, I use a sprouted grain type like Ezekiel or a gluten-free brand. Check out these yummy flavor combinations I came up with:

UGH SO GORG.

Beet Hummus & Egg Toast: I started out with a beet hummus from Trader Joe’s and layered one sliced hard-boiled egg with Persian cucumber slices. I then topped it with a little salt and pepper, a sprinkle of micro-greens for extra concentrated antioxidants and a few roasted sunflower seeds. The bright pink beet hummus makes everything look gorgeous! This one is quite filling and has a great balance of protein, fat and carbs! I’d say the flavors are earthy with the perfect amount of crunch and nuttiness.
Nutella & Raspberry Toast: Moving over to something a bit dessert-y, I whipped up a Nutella toast for friends, since I don’t eat chocolate. But I know chocolate and berries go really well together, so I had to make it, even though I couldn’t eat it. All you have to do is start with a light smear of Nutella and place any kind of berry on top. I grated some Lily’s sugar-free chocolate on top and sprinkled with a few crushed raw almonds for crunch.

Honey-Almond Apple Toast: This one is so simple, and you probably have all the ingredients at home! So as soon as you’re done reading this, go give it a try! Just use some almond butter and honey, sliced apples and chia seeds to make this comforting toast. But it doesn’t stop there! Some roasted, salted pistachios round out this flavor profile, because c’mon, who doesn’t love apples and nut butter plus more nuts?! The honey just gives it a dessert-feel without being overly sweet, and the chia adds a little crunch and fiber. YUM!
Avocado Pepita Toast: Healthy fat and buttery goodness…that’s what I think of when I think of avocados! Just fork-smash about 1/2 of one small avocado and top with pepitas, white and black sesame seeds and cilantro. Crack some fresh sea salt and pepper on top, if you like, or squeeze on some fresh lime juice! This is another combo that’ll keep you full for hours!

Goat Cheese Tomato Basil Toast: Slice about 6-7 mini heirloom tomatoes (they’re the sweetest) and toss with sea salt, pepper, garlic powder and 1 teaspoon of extra-virgin olive oil. Spoon over your toast and sprinkle with about 1 ounce of goat cheese and several fresh basil leaves. You could probably add kalamata olives too if you like a salty punch! I like the tangy sweetness of the tomatoes with the creamy bitter cheese and fresh basil!
Island Toast: This one is like a party in your mouth! Cashew butter gets spread over the toast, and then you top with banana coins, toasted coconut and thinly sliced fresh pineapple. OMG! It’s creamy, rich, sweet, tart and crunchy all in one!

Which one would you make first!!??

Leg Slimming Workout! PIIT28

Hey guys!

Enjoy this free PIIT28 Leg Slimming sequence! A mixture Pilates for muscle toning and HIIT (high intensity interval training) to burn fat – PIIT28 is the the BEST workout for getting fit QUICKLY. It’s only 28 min and 4o sec a day and your body and legs will TRANSFORM! PIIT28 is my GO-TO when I am getting ready for a photoshoot or an important event because it really works for me (and my body really likes to stagnate because I’ve done so many workouts for so long). So, I’m sure it’ll be awesome for you!

And if you’re more of a video person, then here’s a workout vid of me doing the entire thing with you! Just play me 4 times to do the entire workout together! :) Make sure you go AS HARD AS YOU CAN for 45  sec and then take your 15 sec rests preciously. The highs and lows of your heart rate is designed to help you burn fat like a furnace!

Also if you’re interested in the full 28 day plan, get my PIIT28 e-book which also comes with follow-along workout videos for every day, animated GIFs, a bonus stretching guide, and a forum where you can connect with fellow PIITsters! Have fun!

Zucchini Tater Tots! SOOOO GOOOD.

Hey guys!

Can you even handle these cute little tater babies? :P

They’re slightly crispy on the outside and soft and potato-y on the inside. You won’t miss the real fried starchy ones AT ALL if you make this recipe. This is the ultimate tater tot junk food healthy swap!

The sweet potato adds a slightly sweet richness to them that regular tater tots don’t have, plus you get the added bonus of zucchini inside every little bite. These are far less fatty and carby than store-bought tots, so get to the store FAST for the 4-ingredients you need (yeah, that’s it!!) and then post for me to see, admire, and drool over…because mine are gone and I already want more!!!!

ZUCCHINI TATER TOTS

Yield: 4 servings

Serving Size: approx. 9 tater tots

Prep Time: 10 min

Cook Time: 55 min

Ingredients:

2 medium sweet potatoes
1 medium russet potato
2 large zucchini
1 1/2 teaspoons sea salt, divided
1/2 teaspoon garlic powder
Pinch of pepper
Coconut oil cooking spray

Method :

Preheat oven to 425°F.
Peel the potatoes and place in a large pot. Cover the potatoes with cold water and bring to a boil over the stove.
Keep at a low boil for about 25 minutes, or until just fork tender but lightly firm in the center. Drain and cool slightly.
Shred the zucchini with a cheese grater. Sprinkle with 1 teaspoon of salt. Let sit 5 minutes, then squeeze out all liquid using a clean towel. Add to a large bowl.
Grate the potatoes and add to the bowl with remaining salt and garlic powder. Add pepper to taste.  Combine everything using your hands until well combined.
Using a tablespoon, form small balls and then shape into tater tots. (You should be able to make between 36-38)
Coat a nonstick baking sheet or parchment with cooking spray. Lay out all the tater tots and coat the tops well with cooking spray. Bake for 30-32 minutes. Serve with a low sugar ketchup or BBQ sauce.

Nutrition Info:

Calories: 174 | Protein: 5g | Fat: 1g | Net Carbs: 32g | Fiber: 6g

UMMMM OKAYYYYY. WHO WANTS TATER TOTS NOW.

How to Earn FREE Activewear!

Hey guys!

Weekly, the Blogifam has meetings about you guys, our POPsters! We always talk about what more we can do for you, how can we make being a part of the Blogilates community a cooler experience, and basically how we can keep you motivated and having fun. One of the topics that kept coming up was, how do we get more POPsters into POPFLEX? How do we get you to give it a try? Because we knew…once you tried it, felt the fabric, felt how it slipped onto your body like a glove, you would fall in love! But, we knew that the reality was that for a lot of our younger POPsters, POPFLEX seemed inaccessible.

So, this brought me back to thinking about my olden days in high school. If you can’t buy it…can you at least EARN IT?

Not sure if you guys remember, but I used to run a cookies business as a high schooler and then a high-end prom corsages business as a college student. Both spread wildly through word of mouth because we had a program that helped students earn free cookies and free corsages. It was like a “refer 10 friends and get a free custom corsage” type thing. Being able to work for cool things just by telling your friends while not having to spend any of your own money made everyone so happy!

So I thought, oh man! This is SUCH a great way for you guys to EARN your way to own an awesome POPFLEX wardrobe! Today, I AM SO THRILLED to announce to you the POPFLEX Rewards Program!

In addition to getting 250 points off the bat just by making a free account on popflexactive.com and following @popflex_active on IG and on facebook, you will earn 500 points when your friend buys anything from our store for the first time! Yup. We really want you to know that we APPRECIATE YOU for sharing our clothes with your friends.

And…guess what? Once you rack up 750 points (basically refer a friend + make an account + follow us on FB & IG), you get $10 to spend on popflexactive.com just like that. I mean, it is very very easy to earn your first POPFLEX piece without having to pay anything!

Why are we doing this? Simply put…cuz I want to keep giving back to you guys. I want you to be rewarded every time you choose to trust in my designs and this young brand. It really means to world to me. As far as I know, there is no other activewear brand out there doing something like this. And with the quality of our clothes being as good or even better than Lululemon’s but priced at HALF of their price tags, I think you’ll have an easy time convincing your friends to try it out ;P

Now, I’m also going to be very honest.

Of course the other reason why I want you and your friends to wear POPFLEX is because of my selfishness as a designer and entrepreneur. I have a dream that one day, POPFLEX will be a bigger, better well-known brand that people all over the world will recognize. I want to see this brand GROW. I want to keep designing! I want to see more people wearing it and loving it! To see these creations that started as a mere sketch in my sketch book, then come to life is just. UGH. I can’t even.

THIS IS HOW I FEEL: It’s like the scene at the end of a movie where the underdog/protagonist finally achieves that ONE THING everyone said she couldn’t do, then she takes a moment to stand on top of a hill overlooking the city, eyes glassy with tears, triumph in her heart, and she looks off into the sunset with the wind blowing through her hair. YOU KNOW THAT SCENE RIGHT!!???

Anyway, this relationship we have – always giving to one another – it’s healthy. And I want to nourish our friendship everyday. I want you to know that you’re really important to me.

So, here’s a sneak peek of what’s to come in the next few weeks (fingers crossed).

Is that a little peplum action?!!! Maybe. A jacket? Maybe. A nice thick one that’ll keep you warm…promise. Plus an accessory to keep you even warmer…

I’ll give you a real clue though. The word hiding under those pens are “ankle biter”. Take a moment and think about what that means. I think you’ll really like it though because you’ve been asking for it! ;P

Okay, I have given away too much. I must stop now.

Well, go sign up for the Rewards Program! It’s free! GO!

 

Easy Post-Workout Meal Ideas!

Hey guys!

Have you ever wondered…

“What should I eat after my workout?”

It’s actually not too complicated. All you want is for your meal to have some protein for muscle repair and some carbs to replenish the sugars you burned. You don’t want too much fat or fiber at this meal, but you definitely want some in your other meals during the day.

And WHEN should you eat your meal? The “magic window” is within the 30 minutes right after you finish your workout. This is optimal. But any where within the half hour or the hour should is pretty good. If you’re limited on time or your gym is far from your home, you have 2 options:

Pre-make your meals a head of time and bring em with you to the gym in some tupperware.
If you’ve got even less time, just throw all the ingredients in a bag (skip the cooking) and eat it caveman style after your workout!

#2 isn’t exactly the most beautiful thing in the world, but ya know, it gets the job done!! Here are 3 SUPER delicious post workout meals that are SOOOO EASY to make. Plus, they taste amazing. Forget chicken and broc. This is the next level of culinary fitness!

#1. BAKED APPLES AND GREEK YOGURT

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Cook Time: 2 min

Ingredients:

1 large apple, peeled and sliced thin
2 teaspoons granulated sweetener, honey or maple syrup
1/2 teaspoon cinnamon
3/4 cup vanilla Greek yogurt (or yogurt of choice)
1 tablespoon chopped walnuts or pecans (optional)

Method :

Place apples in a bowl, mug or Mason jar and sprinkle with sweetener and cinnamon.
Cover with plastic wrap and microwave for 2 minutes. Carefully remove wrap, top with yogurt, and serve.

Nutrition Info:

Calories: 274 | Protein: 18g | Fat: 5g | Net Carbs: 37g | Fiber: 6g

#2. BANANA CHEESECAKE PUDDING

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Ingredients:

1/2 cup low-fat cottage cheese
1/2 ripe medium banana
2 tablespoons granola
1 teaspoon honey (or stevia to taste)
1 teaspoon coconut flakes (optional)

Method :

Add the cottage cheese and banana to a small food processor or mini blender.
Process until smooth. Stir in sweetener. Top with granola, coconut, if using, and serve.
If desired, stir sweetener into the purée. Drop granola into the bottom of 2 Popsicle molds, fill with cottage cheese mixture and add a few more granola pieces. Freeze overnight in Popsicle molds for a true “grab and go” post-workout meal.

Nutrition Info:

Calories: 221 | Protein: 14g | Fat: 5g | Net Carbs: 33g | Fiber: 4g

 

#3 VEGAN CRUNCH CAKES

Yield: 1 serving

Serving Size: 2 cakes

Prep Time: 5 min

Ingredients:

2 rice cakes
2 tablespoons almond butter
1/2 cup raspberries or sliced strawberries

Method :

Spread one tablespoon of almond butter on each rice cake
Top with berries, and serve.

Nutrition Info:

Calories: 292 | Protein: 9g | Fat: 19g | Net Carbs: 20g | Fiber: 8g

OK, I can’t even choose right now. All look so good. Which one would you like to devour post-workout!!?

November Workout Calendar!

Hey guys! Happy Halloween!!!!

Look what we have here!

Inspired by the Finding Dory movie we saw earlier this year, Sam and I decided to dress up as Nemo and Dory! Gender role reversal! Haha. What are you guys dressing up as today?

I literally CANNOT BELIEVE that today is the LAST DAY of October and tomorrow THE HOLIDAYS OFFICIALLY BEGIN. OMG WHAT IS LIFEEEEEE.

How are we just 2 months away from 2017!!?? I don’t even understand!

Anyway, before I give you your new calendar – I just want to let you know that the BRAND NEW Blogilates 2017 Fit Planner will most likely be released next week. OMG. It is the prettiest thing ever. We’ve been working on it since early last Spring. We decided to make the planner more of a “life planner” as well so that you can use it for everyday tasks, not just eating and working out, so I think you’ll find it VERY VERY USEFUL. Make sure to follow @popflex_active on IG to see the sneak peeks this week!

Alrighty, here is your calendar for November!!

Click to download the hi-res calendar

Let’s get it MOVING guys! Thanksgiving is 24 days away and we best prep for all that cardio we’ll be doing for Black Friday Shopping!!!

Tug Tug! It’s Salad in a Boat!

Hey Guys!

Fall means pumpkins, spices and squash! These beauties are everywhere, and there’s so much variety between each kind. Spaghetti squash is stringy and a fun substitute for pasta, Butternut is great with curry or as soup, and Delicata can be baked, skin on and everything, to make mock-fries!

Today, though, I decided to use my Delicata as a boat/bowl for my colorful salad. Delicata, when roasted, has a slightly sweet and nutty flavor; the perfect combination of sweet and savory. It’s much less sweet than Butternut and Kabocha, which is what I wanted because of the sweet elements going into my salad. I used Asian pear and pomegranates for sweetness to off-set the spicy arugula and tangy goat cheese.

Squash really isn’t as intimidating as it looks, provided you have a sharp knife. You can pretty much just cut into them, remove the seeds and roast! It’s a more nutritious and lower-carb option than rice, pasta or potatoes, and it fills you up just as well. Plus, they just scream cozy, fall, happy, sweater-weather, hot cocoa and all the other things we love about this time of year! So if you haven’t made them a staple yet, it’s time to give it a shot!

SALAD IN A BOAT

Yield: 4 servings

Serving Size: 1/4 salad boat

Prep Time: 15 min

Cook Time: 20 min

Ingredients:

2 medium/large Delicata squash
Coconut oil cooking spray
Pinch salt and pepper
2 1/2 tablespoons balsamic vinegar
1 1/2 tablespoons maple syrup
1 tablespoon olive oil
4 cups arugula
1 Asian pear (or firm pear), chopped
1/4 cup pomegranate seeds
1/4 cup goat cheese, crumbled
1/4 cup crushed pecans

Method :

Slice both squashes longways and remove seeds with a spoon. Place in a baking dish, flesh side up, and coat generously with cooking spray. Sprinkle on salt and pepper.
Place in a cold oven, then set the temperature to 450°. Set timer for 18-20 minutes, and roast until insides are soft and caramelized. Remove and cool.
Whisk together the vinegar, syrup and oil. Toss in a large bowl with arugula, pear and pomegranate. Fill each boat evenly with salad, and top with cheese and pecans.

Nutrition Info:

Calories: 251 | Protein: 3g | Fat: 6g | Net Carbs: 30g | Fiber: 6g

Which type of squash is your favorite? Let me know down below!

Should you workout when you’re sick?

Hey Guys!

Every year, come fall and winter, y’all always ask me…”Should I still work out when I am sick?”

There’s nothing worse than being on a great workout streak, only to be derailed by a cold or the flu. It’s hard to know what to do because your mind says “GYM” but your body says “stay in bed and binge watch ‘Unreal’ on Hulu. (Ugh so good btw, you guys should watch it! Kinda raunchy but really, really addicting! It’s about how a reality TV is actually made and all the drama that happens OFF SCREEN!)

Could it be a bad thing to work out when you’re sick? Could it make you sick for longer? Or should you try sweating it out?

Turns out, there’s a little science on this and it involves your immune response to light vs. heavy exercise, and the type of illness you have.

First off, your body will give you signals on whether or not exercise is even possible, or a good idea, when you’re sick. Obviously if you’ve got a fever, are throwing up, have diarrhea or body aches, it’s not a good idea to hit the gym or go for a run, because physically, your body is fighting an infection or virus pretty seriously. It’s also not that nice to spread those kinds of germs around a public place! Any time your body is in a weakened state, it’s best to rest, eat a bland diet and return to a strengthened state before working out; it can cause further problems if you ignore your body’s clear signals! Fortunately, people don’t come down with the flu as frequently as the common cold, so it really is okay to take the week off to let yourself fully heal since it only happens once a year, at most.

So what about the more frequent common cold? The sore throats, runny noses, coughs and congestion? It’s always best to let your body be your guide! You must learn this! YOU ARE YOUR BEST DOCTOR.

If every bone in your body is begging you to stay home, listen!!! But if you’re on the fence and just mildly uncomfortable the best advice is to get a bit of a sweat on!

Notice I said, ‘a bit.’

The amount and vigor matter, because intense workouts signal a stress response in the body. When you’re healthy, your body adapts! That’s what makes you faster, stronger and able to handle more the longer you train. When you’re sick, a strenuous workout can be a little too much for your body to handle without becoming exhausted, and making your cold even worse, or last longer.

Your immune system is what fights off colds, so stressing it out doesn’t, ‘sweat it out,’ it simply makes your body work harder to recover from both the workout and the cold. The perfect workout is something you enjoy doing that gets your heart rate up a little, but not too high. You want to feel invigorated afterwards, not totally spent!

So POP Pilates = good choice.

PIIT28 = not so much (until you’re feeling better).

The most recommended exercises when you have a cold are:

Walking
Yoga or Pilates
Bike Riding or Self-Paced Cycling
Light Weight, High Rep Circuit Training
StairMaster (on a light setting)

Try these slow and relaxing videos if you’re at home:

None of the activities I mentioned above compromise your immune system, yet they do provide those happy-feeling endorphins, increase circulation, improve digestion, release stress and tension (which both suppress the immune system) and aid with sleep, which is something you need to speed up the recovery process. Stay light to moderate the first several days of your cold, only moving to more intense levels when you’re feeling about 90% or better. And finally…it goes without saying, but always wipe down your equipment with sanitizer, and wash your hands frequently to avoid spreading your illness to others, but also to avoid picking up another bug when you’re already compromised.

Stay well my lovelies!

Free Sample Vegan Meal Plan!

Hey Guys!

When I wrote the first PIIT28 meal plans along with Erin, we thought we covered all our bases in terms of macros, taste, and simplicity! It felt so good to FINALLY be done after a year of recipe testing, nutritional calculations, and ebook designing.

All was good with the regular plan, but then, we got some very direct, immediate feedback on the vegan plan. People wanted less tofu, less seitan, less tempeh, and more natural plant foods in the meals. Just because it fit in the “vegan” category, didn’t mean it was vegan in heart and soul – which is what we learned after reading through the emails from you guys. Though we were surprised, we welcomed it and wanted to understand it better!

We worked really tediously, but passionately over the past several months trying to figure out how to get you guys your protein, carbs, and fat in a proportional manner that still tasted AMAZING and FLAVORFUL. Erin deserves the credit for her constant innovation with the recipes. Her desire to make you guys happy drove her to create 150+ vegan recipes that would keep you heart and your stomach full.

Many a taste test later, I’m soooooooo proud to FINALLY announce the completely revamped PIIT28 Vegan meal plan, The 28 Day Reset – Plant Based Power!

The 28 Day Reset is a month long program that “resets” your body helps you omit specific things from your diet that may be causing your bloating, inflammation, allergies, and weight gain issues.

There’s a lot of stuff in our food that we don’t even know we’re eating!! So, the goal of the 28 Reset is to clean you from the inside out and detect what’s keeping you from looking and feeling your best.

The Reset will ask you to omit added sugar, gluten and dairy. (Don’t worry, there’s lots you CAN eat!) We focus on stabilizing your blood sugar at each meal, while eating a variety of colorful fruits, veggies and high-quality plant-based protein to fuel you through your intense PIIT28 workouts.

Check out how AMAZING Kristen @piitbridekristen looks after just 28 days!!??

“I cannot believe these photos!! Here are my befores (left) and #day28 afters (right) that I took yesterday. I lost 8 lbs and 9 inches overall! I am so unbelievably pumped right now!! You better believe I’m doing another round! I feel so much better and stronger than I did 28 days ago. In fact, just finished my #day29 workout!! I also have to give credit where it is due in my diet. I’ve been doing the #28dayreset in conjunction with piit28 and I think it has made all the difference. Yummy food, no calorie counting and amazing results! What more could I ask for?!? I even cheated a little and still got amazing results. “

I’m so so proud of Kristen!!!

Look, anyone can go on a calorie-restrictive diet and lose weight fast. It’s usually a sprint to the finish line, but the aftermath leaves you worse than where you began and can even cause metabolic damage/disruption. That’s why the 28 Day Reset is so different! You get to eat 5 times per day so you never feel hungry, and you get rid of all the junk keeping you at your current weight.

I’m going to teach you how to create meals that aren’t overloaded with carbs while offering too little protein – which is one reason people get stuck on their weight-loss journeys. When it’s a SMART vegan plan, versus one that includes processed vegan baked goods and boxed ingredients, it can take your body and your health to new heights!

If you’re thinking about going on this 28 day challenge, I say, just do it – whether it’s the Regular 28 Day Reset or the Vegan 28 Day Reset. Don’t overthink it. All you have to do is eat in a new way, and you will be AMAZED at what will happen. Remember when I said your nutrition is 80% of the way you look and feel? IT IS VERY IMPORTANT. If you want to be 100% healthy, it’s not just the workouts, it’s the food too.

If you’ve ever wondered about being vegetarian (can have dairy, eggs, honey etc.) or vegan (no animal products at all), I think you should try it out and see how it makes you feel. Also, no one says you have to go vegan 24/7! You can start with a meatless Monday if you’re curious, and progress from there. I’m not vegan, but I choose to make, and order, vegan dishes several times throughout my week because I love it!

If you’re not sure about 28 days, fine. Here is a FREE sample meal plan (5 recipes) from The 28 Day Reset that you can try out before you fully commit :)

Meal #1 Breakfast:

OVERNIGHT PUMPKIN PIE OATS

Yield: 1 serving

Serving Size: 1 jar

Prep Time: 5 min

Chill Time: 8 hrs

Ingredients:

1/3 cup dry oats
1/4 cup canned pumpkin
1/3 cup unsweetened almond milk
1 tablespoon hemp seeds
Cinnamon to taste
Stevia to taste
1 tablespoon crushed walnuts (optional)

Method :

Add everything to a bowl or jar and stir well to combine. Refrigerate overnight, and serve cold (or heat, if you like).

Nutrition Info:

Calories: 245 | Protein: 9g | Fat: 12.5g | Net Carbs: 19g | Fiber: 6g

Meal #2 Lunch:

QUINOA-CAULI SUSHI 

Yield: 1 serving

Serving Size: 1 wrap

Prep Time: 5 min

Cook Time: 20 min

Ingredients:

2 cups cauliflower florets
¼ cup cooked quinoa
1 teaspoon soy sauce alternative (Bragg’s, Tamari)
3 tablespoons shelled edamame
¼ cup red bell pepper, sliced thin
2 tablespoons shredded carrot
¼ avocado, sliced thin
1 sheet nori

Method :

Preheat oven to 400°F. Remove stems from cauliflower and chop florets slightly. Place into a food processor and pulse until it resembles rice.
Lay cauliflower on a nonstick baking sheet and roast for 20 minutes. Cool slightly
Place into a clean towel and squeeze out all of the liquid. Add to a bowl with quinoa and soy sauce and stir together so it’s slightly sticky.
Spoon quinoa mixture onto the edge of the nori. Press edamame into the “rice” and lay down slices of bell pepper, carrot and avocado. Carefully roll up and slice in half. If there’s too much filling, use a second sheet of nori and make two smaller ones. Eat them all!

Nutrition Info:

Calories: 245 | Protein: 9g | Fat: 12.5g | Net Carbs: 19g | Fiber: 6g

Meal/Snack #3:

STRAWBERRY CHEESECAKE SHAKE 

Yield: 1 serving

Serving Size: 1 shake

Prep Time: 5 min

Ingredients:

1 3/4 cups ice
1 cup unsweetened cashew, coconut or almond milk
1 cup strawberries, stems removed
1/4 cup raw cashews
1 tablespoon chia seeds
2 packets stevia, or to taste

Method :

Place everything into a high-powered blender and process until smooth. Adjust ice to reach desired consistency.

Nutrition Info:

Calories: 306 | Protein: 10g | Fat: 20g | Net Carbs: 16g | Fiber: 9g

Meal #4 Dinner:

ALMOND NOODLE BOWL

Yield: 1 serving

Serving Size: 1 bowl

Prep Time: 10 min

Ingredients:

2 tablespoons crunchy almond butter (or peanut butter)
1 tablespoon lime juice
1 tablespoons coconut aminos or tamari
1 tablespoon nutritional yeast
Pinch of stevia
1 tablespoon water, if needed
2 medium zucchini
½ cup snap peas
¼ cup shredded carrot or bell pepper

Method :

In a small bowl, whisk together the nut butter, lime juice, coconut aminos, yeast and stevia. Add water if mixture is too thick.
Spiralize the zucchini, or use a vegetable peeler to create ribbons.
Toss everything together, and serve. Or, to heat, simply add to a pan over medium heat and warm through for 1-2 minutes.

Nutrition Info:

Calories: 337 | Protein: 16g | Fat: 19.5g | Net Carbs: 22g | Fiber: 11g

Meal/Snack/Dessert #5:

COCONUT WHIP FRUIT SALAD

Yield: 1 serving

Serving Size: 1 bowl

Prep Time: 5 min

Ingredients:

3/4 cup strawberries, sliced
1/2 cup blackberries
1 tablespoon shredded coconut
2 tablespoons coconut cream (chilled until firm)
1 packet stevia
2 teaspoons cacao nibs (optional)

Method :

Add fruit to a bowl.
Stir stevia into coconut cream.
Spoon coconut whip onto berries and top with coconut and cacao nibs, if using, and serve.
Alternatively, you can use CoCo Whip ready-made coconut whipped cream.

Nutrition Info:

Calories: 219 | Protein: 4g | Fat: 15g | Net Carbs: 12g | Fiber: 10g

UMMMMM YUMMMMMM!!!!!! I’m salivating!!!! See, it’s not all just kale salads and vegetable broth. It’s delicious, colorful, tasty food!

If you’re STILLLLL wondering whether or not you wanna try a vegan diet, then here are 10 reasons that may sway you to take the challenge.

Top 10 Health Benefits of a Plant-Based Diet:

FIBER. Smart plant-based diets include tons of fiber from fruits and vegetables. Fiber helps your digestive system, assists with bowel movements and can reduce your risk of some types of cancer.
ANTIOXIDANTS. There’s no denying a plate full of color delivers tons of cancer-fighting antioxidants to your body. Vegans and vegetarians tend to make up most of their plates with more color, which means more protection for the body’s cells.
CARDIOVASCULAR DISEASE REDUCTION. Studies show eliminating meat and dairy reduces the risk of cardiovascular disease, as well as Type 2 diabetes and strokes.
BREAST CANCER. Regions where women consume less animal products have the lowest incidence of breast cancer.
GLOW. Smart vegan diets have been shown to beautify, likely due to the healthy fats from olives, avocados and nuts. As a result, skin is clearer, hair shinier, nails stronger, with less body odor and bad breath.
INFLAMMATION. Dairy is a common inflammatory food, and eggs and seafood are common allergens. Omitting these from your diet can reduce inflammation and eliminate allergies (which can also help with weight loss).
HORMONES & ANTIBIOTICS. It’s no secret our food supply is fed products they shouldn’t be eating in order to fatten them up, and that many animals receive antibiotics to increase their size and ward off infections. Those go into our bodies when we eat them and can disrupt our hormone balance.
IMMUNE BOOST. Because of all the phytochemicals and vitamins, many vegans report they’re sick much less than when they ate an animal-based diet.
REDUCED BMI. Smart plant-based diets (not the processed ones!) have a significant effect on BMI, meaning that non-meat eaters have healthier body weights. (Keep in mind, that comparison is done against the TYPICAL American diet.  It’s very possible to have a very healthy BMI if you eat a clean diet, even if it contains animal products).
LONGEVITY. Reports show that vegans and vegetarian live 3+ years longer than meat-eaters.

Ok guys, are you ready to take the challenge?!! Go full force and do the PIIT28 workouts with the 28 Day Reset too if you want the best and most dramatic results:

But if you’re not sure about making the plant switch – no worries, you can always get the regular PIIT Power Pack here.

I just got back from New Zealand where I was not eating clean (let’s just say I had A LOT OF CROISSANTS and I did not regret a second of it!), so I am excited to get back on track with my diet. The Reset always does the trick! Plus, I have some very important photoshoots coming up, so I want look and feel my best too!

Let’s do this together k?