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applesandamandas applesandamandas

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amanda victoria | 🌱EGAN  nutrition + dietetics student, fitness + lifestyle blogger, chocolate/granola/avocado toast fanatic


☀️Here’s some Monday motivation for ya☀️
there’s no such thing as failure unless you stop trying. I always look at examples of people who were literally at rock bottom ( like JK Rowling) who could have stopped at their “failures” but kept pushing because they knew something was in store for them and became huge successes. Remember that the world doesnt ever give up on you, so don’t give up on yourself. Thomas Edison didn’t give up on the light bulb even after 10,000 tries. So we shouldn’t stop pursuing our own light

I want to start sharing some of my favorite quotes with you all that help me deepen my own self love, motivation, and determination to live life to the fullest. So be ready for more and please share with anyone who you think needs it! Ps, this quote was from You Are a Badass by @jensincero. I highly recommended!!

Sweet potato breakfast bowl: for the days that are too cold for smoothie bowls but you ain’t feelin oatmeal either. There’s always a way to fulfill your cravings if you get creative enough 😋😋 here's how:
✖️1 steamed or baked sweet potato, with skin removed ✖️1 tsp vanilla extract
✖️1/2 cup of almond milk (more to the consistency you want)
✖️optional: 1 serving of plant based protein, i used @livevegansmart chocolate 🍫 flavor
✖️1/2 tsp cinnamon
✖️in a medium sized bowl, mix all ingredients either with a hand mixer or a whisk, depending on how soft your sweet potato is
✖️eat the sweet potato skin because it’s high in fiber and potassium u don’t wanna miss out on that #extrahealth
I topped mine with frozen berries, granola, and some blackstrap molasses but get creative!! Save this post if you wannna give it a try later and if you do, make sure you tag me in your creation 💕💕

This is the face of a girl at the end of her workout who could not lift her shoulders anymore to save her life 😂😂😂 all I could do was laugh at how noodly I felt 🍜@jaydperez

Is it even necessary to say anything? Hope you’re all having a productive Friday! 💕💕 #smoothiebowl #imaddicted #ihaveaproblem #whatsnew #ThatNutrientDensityTho

Thank you @sorshamorava for putting this picture on my feed. It got me thinking and I just wanted to let my thoughts out so warning, Long post. Keep scrolling through your feed if you think I’m just gonna rant about animal rights cause I can promise you it’s way more than that

This picture was probably aimed for promoting veganism on the ethical standpoint, one that I fully believe in as well and promote. veganism is an all encompassing lifestyle. Therefore, my method of choice of reaching out is by promoting a healthy, sustainable lifestyle as well as loving yourself through eating foods that love you back. yesterday was my third year anniversary of being vegan, of making the best decision of my life, and I’d like to highlight that not all the victims in the world regarding veganism are animals. There are countless innocent people who are victims to the government and the food industry and to conventional methods of testing preventative diseases. Not just that but there are people who have fallen prey to beliefs constructed by society that if you are not __________, then you are not good enough. Feelings of loneliness, depression, selflessness, no direction or passion
I'm not trying to make myself sound like oh I was a victim woe is me, but looking back I was being beat down by not feeling healthy not feeling good enough not feeling motivated not really having a purpose. After finding veganism, I know now that living well, eating a balanced plant-based diet, and the fact that food is medicine has transformed so many peoples lives for the better. How could I be silent when there are so many who still fall victim to oblivion, ignorance, and miseducation when it comes to health and self love? .

I'm not saying veganism is the be all end all. In fact, it's not the one magical solution that will fix all your problems because you have to put work into reaching your greatest version. What I'm saying is, I constantly talk about veganism and promote it because it was the catalyst for me becoming the person I am today-- a person I am so damn proud of. (Continued in comments👇🏽👇🏽👇🏽)

These chia seed breakfast☀️ bowls are a perfect make-ahead breakfast that is super easy to make! The base only uses 5 ingredients and it takes less than 5 minutes to prepare. Recipe is in my latest video (link in my bio or click here: https://youtu.be/EuO7QqmdWE0)
Everyone knows chia seeds have brain boosting omega-3’s and are a good source of plant based protein, but what about the micronutrients? Per 2 tbsp of chia seeds:
. ✖️manganese (30% RDA)-powerful antioxidant, acts as a co-enzyme to assist metabolic activities, needed for bone structure, bone metabolism, creates essential enzymes for building bones, formation of connective tissues, absorption of calcium, regulates thyroid gland and sex hormones, and metabolism of fats and carbohydrates
✖️magnesium (30% of RDA)-needed for more than 300 biochemical reactions in the body, needed for normal muscle and nerve function, helps heart beat rhythmically, helps to support a healthy immune system, keeps bones strong
✖️phosphorus (27% of RDA)-essential for bone strength and formation, second most important element when it comes to maintaining bone health and integrity, behind calcium; improves digestion, regulates excretion, helps in protein formation, hormonal balance, and improved energy extraction, among many others.
Save this post in case you need to look back for facts and share with someone who can use some #extrahealth ! 💕

☀️ LAUGHTER ☀️ .
You might have heard that laughing is the best medicine (other than plants, of course), but do you know why? Here are some reasons that might convince you to watch a little bit more Rick and Morty (not sponsored but man I would be 50000% honored)

1️⃣ Laughter boosts the immune system by increasing immune cells and antibodies, improving your resistance to disease
2️⃣ laughter triggers the release of endorphins, your happy hormones. Endorphins promote an overall sense of well-being and can improve your resistance to disease
3️⃣ laughter burns calories!! Not that many, but 10-15 minutes a day of laughing can burn about 40 calories. It also trains the core
4️⃣ laughter protects the heart by improving blood flow and the function of blood vessels
5️⃣ laughter relaxes the whole body. A study showed that a good laugh can ease tension in your muscles and stress up to almost 45 minutes after
6️⃣ laughter helps relieve anger and stress. I personally can't be mad or annoyed with someone when they make me laugh. &When I'm by myself, looking at the funny side of my problems helps me get out of my own head and enable me to move on from stress and anxiety without holding onto bitterness or resentment.
Save and share this to encourage someone to laugh today! What's your favorite pick me up/ go to reason to laugh? Mine is definitely the people in my life: my boyfriend, my brother, my friends. I love having people around me who make me laugh💕💕 tag someone who puts a smile in your soul👇🏽👇🏽

Although it doesn’t have any jelly, this stack of banana pancakes covered in peanut butter sauce is my jammmmm😛😛 it’s made with simple, good for you Ingredients that kept me satisfied all morning! What made this even better is that my boo made em for me 💕💕 .
Try this one out next time you’re looking for a good easy vegan recipe: ✖️1 ripe banana
✖️1 serving of your favorite plant based protein powder (i love @livevegansmart @vega_team and @drinkorgain)
✖️1 cup of oats, blended into a flour OR if not using protein powder, 1.5 cup oats
✖️1-2 tbsp Coconut or date palm sugar
✖️1.5 cup almond mjlk
✖️1/2 tsp baking powder
✖️1 tsp vanilla extract
For the peanut sauce:
✖️2 tbsp pb2 or pbfit
✖️1 tbsp maple syrup or agave
✖️water, to desire consistency

☀️health is wealth☀️ here are 10 steps you can take today for a healthier you:
1️⃣drink a tall glass of water
2️⃣move your body! yoga, walking, running, lifting, gardening, whatever gets you active
3️⃣make a list of five things you’re grateful for
4️⃣put ten minutes aside to meditate (there are a bunch of guided meditations on YouTube i like to follow)
5️⃣eat plant foods. lots of them
6️⃣hug someone
7️⃣tell someone you love them and really mean it
8️⃣tell yourself you love you and really mean it
9️⃣read one chapter of that book you’ve been meaning to read
🔟come up with some “healthy tips” and share them with others. health is wealth but the point of wealth is to share with and uplift others
Save this post for times you feel stuck in a rut and really want to feel good again. I promise just one of these will bring a smile to your face 💕💕happy Monday y’all!!

Ps. vegan lashes by @en_beautie

#applesandamandas #extrahealth #vegan #liveheatedbeformed #bepartofajourney #vegan #bestofvegan #loveyourself #selflove #selfcare #happy #inspiration #healthiswealth

A veganized version of afritada (Filipino beefless stew), from @sweetsimplevegan & @consciouschris’s ebook! It’s so nice to have recipes that bring me back to my childhood. What’s one dish that brings you back to yours? 💭👇🏽👇🏽👇🏽 #vegan #whatveganseat #bestofvegan #afritada #filipinovegan

* thinking about what’s for dinner *
also, thinking about how much i love my lashes done by my dear friend Ann from @en_beautie ❤️❤️❤️ I think what I love the most is that the while I was getting my lashes done, she was telling me that her passion in doing lashes and semi permanent make up is actually with cancer patients. she loves when people who have lost their hair from treatment come in for semi permanent make up and come out feeling not only happy and beautiful, but also hopeful for life again. hearing about people’s passions and what drives them to do what they are doing inspires me beyond words to do the same and give you guys my 100%. btw Ann does vegan and organic beauty care so please check her out if you are in the SoCal area and considering lashes and a good conversation ❤️

Try this smoothie bowl as your post workout/study/nap/school/movie/breakfast/second breakfast/anything idk just try it:
✖️2 cups of spinach
✖️2 frozen bananas
✖️1 serving of your fave plant based protein (why not whey or casein? Keep reading to find out👇🏽👇🏽)
✖️chia seeds or flax seeds
✖️3-4 ice cubes
✖️water or plant milk to blend
✖️topped with more bananas, chia seeds, @sweet_home_farm_granola one of my favorites at the moment, and chocolate chips bc balance 😜😜
NO WHEY JOSE🙅🏻‍♀️🙅🏻‍♀️
If you’re not ethically rooted in the anti-dairy movement, you’re probably curious about what is so bad about whey or casein for protein supplements. Here are some reasons to consider a plant based alternative next time you’re at the supplement store: 1️⃣whey protein is acid forming and can cause calcium to be leached from your bones, weakening them and putting you at a higher risk of osteoporosis 2️⃣because it is acid forming, dairy protein leads to inflammation—definitely something you want to avoid especially after a workout when your muscles are torn uppp and just need some anti oxidation 3️⃣ A Consumer Reports study found that several of the major whey protein powders on the market exceeded the safety limits for heavy metals recommended by the USP. Heavy metals like arsenic, cadmium, lead, and mercury were found in surprisingly high amounts in whey protein powders. Cadmium is a known carcinogen found to damage DNA and also disrupt DNA repair systems.
Those are just three of many more reasons I choose to stay away from whey. as always, I suggest doing your own research before you make a decision of what to buy and intake. Take care of your body and it will take care of you 💕🌱🌱🌱

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