Vegan potato Curry
Servings: 4| Prep: 10min|Cook: 1Hour
5-6 Medium red or gold potatoes
1 can full fat coconut milk
1 Tbsp. Red curry paste
1 bag frozen diced carrots & Pea blend
¼ yellow onion, diced
1 clove garlic
2 cups dry Brown rice
Seasonings: Curry powder, sea salt, black pepper, basil, bay leaves, cayenne pepper
- Cook rice and set aside for later
- Cube potatoes then dice onion and garlic.
- In large skillet add high heat oil like avocado oil and turn stove to medium/high heat. Once hot add onion, potato, garlic and seasonings minus the bay leaves and curry powder. Cover and cook for 1-2 minutes. Add curry paste and cook 1-2 more minutes
- Add coconut milk and Carrot & Pea blend and simmer for 20-30 min medium heat or until the potatoes are tender and sauce has thickened.
- remove from heat and enjoy!
Vegan Chipotle Chilli
Servings: 4 | Prep time: 10 min | Cook time: 40 min
½ Yellow Bell Pepper
½ Red Bell Pepper
½ Yellow Onion
2 Cloves Garlic
12 oz. can of chipotle peppers
2 field roast chipotle vegan sausages
1 can back bean, Drained
1 can red kidney beans, not drained
1 can pinto beans, not drained
2 can fire roasted tomatoes
Seasonings: Sea Salt, Smoked black pepper, basil, oregano, chili powder, Chipotle Chili powder, paprika
- Dice bell peppers, onion, and garlic and one chipotle pepper. Slice field roast sausages into bite size pieces.
- Oil pot using a high heat oil like Avocado oil and set to medium/high heat. Once hot added ingredients from step 1 and seasonings.
- Once onions are translucent and sausage has browned add the sauce from the can of chipotle peppers and let simmer on medium heat for 3-5min.
- Add beans, tomatoes, and more chili powder if necessary. Simmer on medium heat for about 30 min stirring occasionally.
- Remove from heat and enjoy!
Black Women Bodybuilding Presents: Shonda Caines
Tell us about yourself
- Name Shonda Caines
- Age 36
- Height 5’5
- Weight 145
- Occupation: Certified Fitness Professional (Trainer/Wellness Coach/Run Coach/Fitness Nutrition Specialist/Weight-loss Specialist), Speaker, Vegan Personal Chef
Give us a brief backstory on how you got started on your fitness journey/lifestyle.
(Shonda) After struggling with my weight from middle school and struggling through college, I decided to give it 100% once I finished graduate school. This was the only area of my life that I failed at and wanted to feel good about myself. With no medical health issues at 229 pounds, I wanted my outside to match my inside. I started to eat healthier while in grad school, and added exercise the last day of classes; I never looked back. It has been 9 years.
What struggle did you run into getting started or staying motivated to continue towards your goals?
(Shonda) Knowing my [why] for wanting to lose weight, staying committed and the courage to continue.
What advice do you have for those struggling with motivation to reach their goals or continue with a healthy lifestyle?
(Shonda) It is crucial that you know your [why] for pursuing a healthy lifestyle. Expose what is hindering you? Identify what are some habits you need to address? Find accountability partners to support, but also hold you accountable. Write do the pros and cons of a healthy lifestyle. Purchase a wellness journal, take pictures, get measure, give yourself the space to grow, focus on your own wellness goals and be patient with yourself. Biggest advice: it’s impossible to out work a bad diet. Eat from home more than dining out. Track all solid and liquids consumed. Get girth measurement done every 6-8 weeks. The scale doesn’t tell the whole story. Incorporate weight bearing exercises at least 3-4 times per week. Add interval cardio to your workout plan 5-6 times per week for 45-60 minutes.
What is your approach to Diet/Nutrition and the role it plays in reaching your goals?
(Shonda) Reduce/or eliminate alcoholic and sugary beverages. Increase water and unsweetened herbal/green tea. Increase green leafy veggies, clean proteins, pseudo grains, root veggies, beans, legumes and peas. Decrease packaged foods of all sort (sweet, salty, pre-cooked, etc) Eat from the outside of the grocery store more. Choose whole fruits over those pre-packed. Increase one’s herbs, spices and no salt seasonings. Eat more veggies and proteins at night and less fruit and carbs at night.
What is a typical day of eating like for you?
(Shonda) High fiber oatmeal. Piece of fruit. Organic Quinoa/veggies/tempeh. Raw walnuts. Oven roasted butternut squash/Brussels sprouts/organic tofu. Green salad with seeds and plant protein. 10oz of water. Herbal tea.
What is your training schedule like and how do you split your workouts?
(Shonda) As a Group Exercise Instructor it varies, I exercise with my students in intermediate –advance Athletic Conditioning class (lots of squats, lunges, running, curtsy lunge, walking lunges, squat jumps, jumping jacks, etc).
- Example workout:
Legs: Machine free-weighted circuit 24-30 lbs
3 sets; 12 reps; 30 sets after each rotation
Curtsy lunge; reverse lunge; squat jumps; 30 sec break (repeat 3x)
Lateral lunge; sagittal lunge; high knees 30 sec break (repeat 3x)
Gobblet Squat; split lunge; jumping jacks 30 sec break (repeat 3x)
Travel lunge; Stiff leg deadlift; squat jumps 30 sec break (repeat 3x)
Wall throws; sumo squats; jumping jacks 30 sec break (repeat 3x)
Favorite body part to train?
Can we get a sample of your workout playlist?
(Shonda) Yes! Any soca or reggae music (Island Girl)
Do you take any supplements? If so what do you take?
(Shonda) Currently, glutamine, BCAA (not daily).
What are your staple fitness products for you?
(Shonda) My Fitbit.
Favorite food/Cheat meal?
(Shonda) Vegan wraps with tons of veggies; organic tortilla chips; no cheat meals (either I want it or earned it).
One interesting fact about you?
(Shonda) I ran an ultra-marathon 50 miler to celebrate my 9th 90lb weight-anniversary Nov. 15.
Anything else you would like to share with us?
(Shonda) Weight-lifting makes me feel strong & sexy! I’m an endurance vegan athlete.
To start this off I would like to explain what Meal preparation, or meal prep for short, really is. Meal prepping is simply pre-preparing meals so that when you need them they are ready for you. This does not always involve cooking the meals.
WAYS TO USE MEAL PREPPING
Meal prepping in general should be used to make some aspect of your life easier. This can be as simple as one less thing to do in the morning before work or just having a meal already prepared to help you stick to a specific eating plan. One way to meal prep is to prep all of your meals for a certain amount of days and store them in the refrigerator. Others prefer to only prep one or some of the meals that they will eat throughout the day and cook some meals fresh before eating them. Another way to prep doesn’t involve cooking at all but only includes seasoning and portioning out ingredients for a recipe and freezing them in a freezer bag for a later date.
WHAT YOU NEED
1. food scale (if portioning food)
3. measuring cups
4. freezer bags
5. parchment paper or aluminum foil
To get started you will first need to plan out what you want to meal prep and decide a day to do your
meal prepping and/or grocery shopping on. Some simple things to start with are below.
- Proteins: chicken breast, ground turkey, ground beef, steak, eggs, fish if you dare
- Vegan options: lentils, beans, chia seeds, Hemp seeds, spirulina, seitan(gluten)
- Carbs: wild rice, quinoa, yams/sweet potato, brown rice, whole grain tortillas
- Healthy fats: Avocado, nuts, nut butters, olive oil, and coconut oil
- Vegetables: Green beans, asparagus, spinach, zucchini/squash, Greens, peppers
Once you have planned out your meals and the portions for each meal the next step is to go grocery shopping. Before you go be sure to check newspaper ads, company websites, and mobile apps for coupons and sales going on to save extra money and help plan what you want to buy from each store. Also be sure to make a grocery list including everything you need and the quantity of each item needed. This will help you stay on track and allow you to buy in bulk for things that warrant it.
Now that you have planned out your meals and have grocery shopped for everything that you need, it’s time to prep!
For this I usually start with the things that require the least effort to cook. So I will put my chicken in the oven and my rice or quinoa in the rice maker. If I make sweet potatoes, I cook them in the oven before my chicken so that they can cool down and I can peel them while the other food finishes. Lastly I make my vegetables on the stove top usually “sautéed” w/water or steamed. Once I am done cooking all of my food I portion it out using my scale and put in my Tupperware to store in the refrigerator.
1. Marinate your meat when possible
2. Buy nonperishable (rice, quinoa, oils, etc.) items in bulk for saving
3. Invest in a cooler bag if you work in an office – these range from $10 to upwards of $300 but a simple bag from target, amazon, or any department will do fine.
4. Rice cookers are awesome and will make your life easier
5. Parchment paper over foil (trust me on this)
6. Mason jar salads can be convenient when used right
7. Save money by using frozen vegetables
8. Slow cookers = saving time & less work
9. Measure your food to be honest about calories being consumed
10. Don’t stress you’ll get the hang of it