Val Duran
I help 40+ women lose weight & feel amazing in their body with a plant based lifestyle. Hi, I’m Val! The quote "old habits die hard" really hit home here. Val
I'm a wifey, a dog mom and a certified holistic wellness coach, and I am happiest when I'm reading, at the beach, traveling or relaxing with my hubby and four legged child. I have always aimed to live a healthy life but after a routine test found a mass in my marathon running hubby last year it majorly put things into perspective for me. So I decided to start creating healthier meals that were bas
01/01/2023
Happy New Year’s!
2023 brings with it new goals to dream of and work toward and new adventures to be had.
And I am excited for all the amazingness that is out there waiting for each and every one of us in 2023!
06/16/2022
Happy 1 year plant based anniversary to me! 🤩
I LOVE the way I feel now.
I love my energy levels.
I love the foods I eat.
I love my simple routines that keep me on track.
I love how my stress and anxiety is under control now.
I love how I get out and move my body, breathe fresh air, see nature, feel the sun on my face as part of my normal routine now.
I love how I wake up feeling rested now.
Thinking back to a year ago, one thing I have learned now that I have been living a plant based lifestyle for 1 year as of this month, is how many of my previous daily choices were simply just me running on autopilot.
I would reach for certain foods simply because I had always reached for those foods.
I would sit on the couch and watch tv at night because that had always been my routine.
I would go to sleep way too late because I had always stayed up until I felt tired, no matter what time that was.
I would not move my body as much as I wanted because I was too tired.
This was especially true when it came to food.
I would eat the same snacks on repeat because that's what I craved, and that's what I had always craved.
I would drive through Chick-fil-A anytime I was on a road trip because that was my road trip go to place.
If I went on a "health kick" and bought fruit for a snack it would just sit and rot because even though I knew it was good for me, grabbing a piece of fruit was not part of my autopilot response to "Val wants a Snackie".
The thing about autopilot responses is, you aren't really even aware you are doing them because they are so natural and such a set part of your routine BUT these are the very routines that get in the way of starting to take action toward a healthier lifestyle .
If you want to test this out for yourself, as you go about your day, see if you can identify any autopilot activities that are holding you back from getting started on living the healthy plant based life you desire.
And if you would like to explore what it could look like to work together 1:1, feel free to schedule a free Healthy Now Wellness Chat with me. (link is in comments)
🌺 Your plant based lifestyle coach,
Val
Are you consistent?
Todays snack:
I always keep frozen mixed fruit on hand to mix with a banana and almond milk for a quickie healthy snack.
Because smoothies are not just for breakfast.
And throw a handful of spinach in there to kick it up a notch.
Having a snack that works with you instead of against you and is super simple and customizable, is what I call making it easy.
Get out and see something pretty, your body and mind will thank you!
06/11/2022
The scenario:
You're planning a long drive and you already know your routine is to stop off and get gas station junk food.
So what's a girl to do when she wants to eat healthy, and not let a little road trip throw her off track?
Bring road trip snacks.
Just 1 super simple way to plan ahead.
You already know your habits and routines that don't support your goals of living a healthy lifestyle.
But you can start creating new ones, that DO support a healthy lifestyle.
Never done that before?
That's ok, all healthy habits start with doing it the first time.
Don't like these fruit, try others.
Don't want to eat fruit on a road trip, bring something you will enjoy that will still keep you on track.
Maybe some homemade plant based muffins?
What healthy plant based snack do you have in mind?
Have you tried eating healthier but you can't stick with it consistently?
Here is a super simple tip.
Pick 1 day a week to take 20 minutes to plan some healthy meals, then put a grocery list together of anything you need.
Can't plan a whole week's worth of meals in 20 minutes?
That's ok.
It's more about taking the time each week to start creating a healthy routine.
And that routine is planning ahead.
It's simple but don't underestimate its power.
Planning ahead can be the difference between staying consistent and creating a healthy plant based lifestyle vs eating healthy for a month and going back to the same ole same ole that has held your health hostage for so long.
You can mindlessly waste 20 minutes on social media or use it as a tool to improve your health and your life.
So what day are you going to choose to start planning ahead?
Which one are you relying on?
Do you know what the Clean Fifteen are?
They are 15 non-organic fruits and veggies that after washing, scrubbing & peeling (if they have a peel) have the least pesticide residue.
Some of the most popular fruits & veggies are tested each year by the USDA and then EWG updates the list each year.
So what are the 15 on the list for 2022?
1. avocados
2. sweet corn
3. pineapple
4. onions
5. papaya
6. frozen sweet peas
7. asparagus
8. honeydew melon
9. kiwi
10. cabbage
11. mushrooms
12. cantaloupe
13. mangoes
14. watermelon
15. sweet potatoes
So these are some amazing non-organic choices to add to your daily meals and snacks if you want to eat healthy, save money, and minimize your exposure to pesticides all at the same time.
If I HAD to choose my top 3 I would say watermelon, mango, and sweet potato but I love and routinely eat all of these.
Which of these are your favorite?
🌺 Your plant based lifestyle coach,
Val
06/06/2022
Do you just need some plant based meal recipes to get you started?
Here is a FREE kindle plant based cookbook, at least as of today, and I have no idea how long it will last since I am in no way connected with the author and I just downloaded it for free myself today.
If you click All Formats, you will see the Kindle edition is $0.00, even without Kindle Unlimited.
I did notice by glancing through quickly that there are some oil free recipes which is how I cook and there are recipes that use oil for those who choose to use oil at this stage of their journey.
Just passing along this resource in case it is the inspiration needed for anyone who:
🟢 Has been wanting to get started eating more plant based for better health but wasn't sure what in the world they would be able to eat.
🟢 Has wanted to get back on track if they strayed off the plant based path for a bit.
🟢 Doesn't enjoy searching for recipes and wants an easy way to get meal inspiration.
🌺 Your plant based lifestyle coach,
Val
The Complete Plant Based Diet Cookbook For Beginners: 650 Easy, Quick & Simple Plant Based Vegan Diet Recipes With A 31 Day Meal Plan To Lose Weight And ... (The Plant-Based Vegan Lifestyle Series 1) The Complete Plant Based Diet Cookbook For Beginners: 650 Easy, Quick & Simple Plant Based Vegan Diet Recipes With A 31 Day Meal Plan To Lose Weight And ... (The Plant-Based Vegan Lifestyle Series 1)
I thought the Dirty Dozen was common knowledge until it came up in my bookclub and only 1 person knew what I was referring to.
Since a part of eating plant based is eating lots of fruits and veggies everyday, you may have thought about how you can minimize the amount of pesticides without the need to buy all fruits and veggies organic.
Since eating all organic is not feasible for most of us, this is where the dirty dozen comes in.
The EWG puts together an updated list each year of the fruits and veggies with the highest pesticide levels even after they are washed, peeled and scrubbed.
This list is called the Dirty Dozen.
So if you do want to buy some organic fruits and veggies, buying organic versions of the produce on the Dirty Dozen list will help you minimize the amount of pesticides you eat.
The Dirty Dozen for 2022 includes:
Strawberries
Spinach
Kale, Collard Greens, Mustard Greens
Nectarines
Apples
Grapes
Bell peppers & Hot peppers
Cherries
Peaches
Pears
Celery
Tomatoes
Those are the 12 that were found to have more pesticides than other crops but they are all still highly nutritious so you can decide how to fit them into your weekly rotation.
Here are some ideas:
Only buy 1 or 2 of these each week, and buy the organic version, then supplement with veggies not on the list.
Grow some of them yourself.
Buy the organic version in the freezer section of a bulk store like Costco to save money. (like organic strawberries)
Always have a plan for how to use them so your organic produce does not go to waste.
05/27/2022
Happy Anniversary! 11 years married. 😍
First date Dec 2004 🍱- Sushi in Los Angeles
Engaged Dec 2010 🎊 at Hamilton Pool in Austin.
Married May 27, 2011 💕 in Vegas.
Became doggie parents Aug 2018 in Florida. 🐾
Here's to all the beautiful adventures yet to come. 🥰
05/25/2022
I have always loved the beach but it's one of those places that used to bring out all sorts of insecurities.
But not anymore.
After I changed my way of eating to be mostly whole plant based foods, I actually had to get new bathing suits because my old ones were too big.
I never thought that would be the case for me, especially not over the age of 45.
But for so long I had it all wrong. I ate all the things I thought would support me:
✖️ turkey bacon instead of regular bacon
✖️. chicken breast instead of fried chicken
✖️. string cheese instead of a candy bar
✖️ Low fat yogurt instead of pudding.
But it wasn't until I started eating plant based that it really hit me.
None of those foods I had diligently ate had been supporting me to get healthier, feel healthier, or to stop putting on weight slowly over the years.
Even though those were the very foods I had always heard were healthy and that I should eat more of.
The foods that are now keeping my body healthy and have supported me to lose weight naturally and keep it off ended up being foods I had considered to be the "sides".
Baked potato, veggies, rice, beans, soups, etc.
When I finally realized this, it kinda blew my mind that I had went so long in my life without realizing that eating for better health could be as simple as eating more plant based foods and less animal based foods.
The best part is that I feel amazing now that I have made changes to my plate.
And because it's a lifestyle change, I don't need to hold on to my too big bikinis, in case I go up in size and need them again.
I can confidently get rid of them, knowing that my plant based lifestyle has supported me to reach a healthy place in my life, and will continue to support me to keep a healthy body.
So now when I go to the beach, I just enjoy it because I feel healthy and I know that I am taking care of myself and that is empowering.
And feeling empowered is a much better way to feel at the beach and everywhere else.
If you want to start on your journey to eating more plant based for better health just message me here on Facebook.
🌺. Val Duran
Truth Bomb!
05/16/2022
Not a big fan of apples 🍎 but you know that an apple a day keeps the Dr. away. I have 2 simple tips for you!
Tip #1:
Try new varieties, I recently tried autumn glory apples and I 💗them. They really do have hints of cinnamon and caramel and they are super sweet. But they are only in season through June so hurry!
Tip #2:
Shred cored apples in a food processor (takes about 4 pulses to get the right consistency) and then add them to the pot as you are cooking your oatmeal along with some cinnamon, dates, vanilla and nuts. They blend right in but you still get all the benefits. No need to even peel!
What a simple way to get:
🌱 4g of natural fiber.
🌱 Natural minerals like magnesium, manganese, potassium
🌱 Vitamins like Vitamin A, C, E, K, B1, B2, B3, B5, B6
All in a yummy little package.
Every little healthy tweak, no matter how small, is a vote for a healthier you. 😘
05/13/2022
Vibes from todays walk.
Just soaking in the beauty that is all around.
All we have to do is take a moment to slow down so we can see what is right in front of us and appreciate it.
“A healthy outside starts from the inside.” – Robert Urich
05/10/2022
Trying to eat less meat 🐄 🐔and more plants 🥬 🥕 for better health?
Which of these 7 things did you not already know?
#6 was the biggest surprise for me. I'm 11 months in on my plant based journey, & I had my yearly blood draw as part of my routine checkup and my protein levels are spot on.
#7 is just the cherry on top.
7 Things That Happen When You Stop Eating Meat | Forks Over Knives People stop eating meat to lose weight, gain energy, improve heart health, and many other reasons. What happens to your body when you go plant-based?
05/10/2022
Plant 🌱 Based Cornbread 😋
No cholesterol (aka: no eggs)
Instead I used ground flaxseed.
No oil (no calories from pure fat)
Instead I used unsweetened applesauce.
No dairy (no saturated fat)
Instead I used almond milk.
No sugar ( it’s inflammatory)
Instead I used dates.
And it tastes delicious, no deprivation necessary.
That’s how to eat for better health and natural weight loss, by making every calorie count.
And replacing sources of saturated fat and cholesterol with healthier alternatives that better support health.
And still enjoying every bite. 😘
That’s why a plant based lifestyle is a game changer, because it’s sustainable and enjoyable, and gets results.
05/06/2022
Plant Based 🌱 Cinco de Mayo
Homemade no oil refried beans ✅
Homemade tostada shells ✅
Homemade avocado salsa ✅
Homemade chipotle mushrooms ✅
Homemade brown rice ✅
This is my first plant Cinco de Mayo and I can honestly say I did not miss the meat or cheese one bit!
I did plan to make Mexican brown rice but I got lazy so regular brown rice with salsa did the trick.
Are you as crazy 😜 about Mexican food as I am?
05/04/2022
A gorgeous day to get outside and soak up some Vitamin D.
Will u be spending any time outdoors today?
If so what will u be doing?
04/27/2022
04/23/2022
A side effect of eating for health is natural sustainable weight loss.
At least for those who have weight to lose, otherwise if your body is at its natural set point you will just maintain your weight.
Eating whole food plant based is a 2 for 1 for me. Get healthy and lose weight I never thought I could lose.
And I LOVE ❤️ knowing that eating this way is health promoting. That must be why I feel amazing 🤩!!
Have you tried eating whole food plant based? If so, what is your biggest challenge?
04/18/2022
I never ever considered myself a make beans from scratch kinda girl, it was canned beans all the way.
Fast forward to now where eating for good health is a priority for me and suddenly I can’t figure out what the big deal was. It’s so easy I actually prefer it now.
I get to make them the way I like and freeze the rest for later. And I’m not gonna lie, anytime I can create an easy lazy way to eat healthy,I will take it!
Today I experimented with adding some chipotle seasoning and it’s SO GOOD!
Do you make beans from scratch?
04/01/2022
Whats in season in April? 🍐 🥝
I wasn't a big fan of Brussel sprouts until I learned that I could thinly slice them in my food processor, and now I roast them, pan fry them, or add them to salads and I enjoy them so much more.
Is there anything that's in season that you don't eat because you don't know how to use it in a meal or prepare it?
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