Ever wonder what a health coach eats? I asked my daughter, Sophie Strout, who is a certified holistic health coach, for some of her favorite recipes!
Sophie works with women, especially new moms, who are struggling with body image issues, feeling overwhelmed and frustrated with trying to lose weight while figuring out how to live a healthy balance lifestyle that works for them and their family.
Through things like whole foods, self care, mindset and movement she will help you find the CONFIDENCE to make the right food choices for yourself, to feel great in what you wear and to know that you (not food, other people, scales or numbers) are in control!
No more body shaming, depriving diets, hiding your body in clothes you dislike or avoiding exercise because you’re just so dang tired all the time! You can read more about her story and her programs at Lifting Lettuce.
From Sophie:
“Today I’m sharing with you a fairly normal day of eating for me with some of my favorite recipes! They are all healthy and plant based but easy to customize to your liking- because I am all about that!
Upon rising:
Water with a couple squeezes of lemon and 1/2 tbsp or so of apple cider vinegar
Breakfast:
Smoothie bowl:
Blend together 1 frozen banana, 1/2 cup frozen strawberries & 1 scoop protein powder.
Toppings: unsweetened coconut + homemade protein bar (find the recipe here), but you could do nuts, nut butter, cacao nibs, chia seeds, hemp seeds, fruit and so on!
Lunch:
Avocado pasta
Cook 2 servings brown rice pasta according to directions. In a separate bowl, mash together 1 avocado, 1 tbsp lemon juice, dash of sea salt, 1/2 tsp basil and a bit of water (to thin it out) together. Add pasta, 2 tbsp hemp seeds and 1/4 cup diced fresh tomato. Mix together!
Dinner:
Black bean burger with sweet potato fries
Black bean patty recipe can be found here. I then used whole wheat buns and added avocado, lettuce, tomato, mustard and vegan mayo.
For the sweet potatoes, cut one large sweet potato into strips. Toss with 1 tbsp EVOO and a few dashes of sea salt. Bake at 375 F for approx. 40 min.
Snack:
Apple chia pudding
1 cup unsweetened dairy-free milk
1/4 tsp vanilla extract
1/2 tablespoon maple syrup (optional)
1/3 cup chia seeds
1/2 apple, chopped
1/2 tsp cinnamon
Mix together everything but the apple and cinnamon in a small container. Let it sit for 15min or overnight and then top with the apple and cinnamon.
Recipe is from my Spring Refresh program
Before bed:
Sleepy-time Tonic
Heat up 1/2 cup coconut milk, 1/2 tsp turmeric, 1/2 tsp ginger powder and a dash of black pepper and mix well. You can also use a frother or immersion blender to give a more whipped consistency or put it in a blender!
This can also be found in my Spring Refresh program.
I hope you will try some of my recipes and let me know what you think!”
You can follow Sophie on Facebook and Instagram for more healthy living tips.
