Group Nutrition Coaching
Work with VFit's Nutrition Trio - Christine, Lauren, and Maria, as they lead a group through a one week nutrition session.
Each coach will guide the group through two core concepts in the area of nutrition and wellness and provide holistic view of nutrtion, from clean eating, meal planning, and intuitive eating.
This group session is meant to help educate you and learn simple strategies to boost your overall wellness.
This session will run March 15th - March 21st.
Take back your nutrition by focusing on what's in your own home.
In this special one week group nutrition coaching session, you'll:
// be part of a private Facebook group with daily activities and tips shared by Christine, Lauren, and Maria, as your nutrition trio, to work through and learn strategies for better nutrition.
// learn more about the following major topics covered: kitchen clean up by way of cleaning out your kitchen, meal prep and planning, and intuitive eating core concepts.
// receive daily emails with tips and inspiration that correlate to the day's activity and theme to reinforce concepts.
// be a part of a group session where you can learn from one another through the course of the week and build a foundation of simple healthier nutrition habits.
Learn the basics of meal planning. Find a good balance of eating with the 80/20 rule.
Join in on VFit's Nutrition Trio's group nutrition coaching session and go over key nutrition and wellness fundamentals..
This is no diet. We are working to KISS >> Keep It Super Simple!!
KISS Your Way to Better Nutrition
This session will run in a private Facebook Group with daily posts and information to help you get the most out of your food as fuel. We will interact and I'll share a realistic approach to upgrading your nutrition with a focus on clean eating, meal planning, and finding a balance that works for you and your family.
This session will run March 15th - 21st.
YOUR VFIT NUTRITION TRIO
Reap the benefits of a true team approach to your nutrition by signing up to learn from VFit's Nutrition Trio: Christine, Lauren, and Maria. Each has their own areas of focus that she'll bring to the week-long session, yet we all have shared values and core beliefs when it comes to food.
Black Bean, Roasted Corn & Avocado Salad on a Bed of Red Quinoa
A colorful, nutritious recipe shared by VFitter Kathleen, this salad is sure to deliver on flavor! Packed with protein, fiber, and plenty of vitamins you’ll feel great afterwards too. Thank you Kathleen for sharing this amazing recipe for our Rolodex.
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NorCal Mexican Quinoa Salad
When VFitters get together, they bring the fun and the healthy food to share! This dish was part of the NorCal VFit get together and is a MUST MAKE! Chock full of nutrient dense and delicious ingredients, this is a real crowd pleaser and perfect to bring to a pot luck. Thank you Linda S […]
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Linda’s Love Muffins
This delicious muffin recipe comes from VFitter Linda A of California. Chock full of nutritious ingredients, these moist muffins are perfect as a grab and go healthy snack, a quick bite for breakfast, or good enough to serve as dessert too! Time tested for family of all ages, toddlers to grandparents, this recipe is a surefire hit for you to make today.
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Kid Friendly “Pink” Beet Pancakes
We were honored to have Vfitter Misa host a special Valentine’s themed kid cooking demo before Valentine’s with our members. This nutrient dense and eye pleasing pancake recipe can be served year round – invite the kids and have some fun in the kitchen as you use some beets to help create these rose colored flapjacks. Recipe adapted from the Natural Nurturer
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CREAMY APPLESAUCE
We all love applesauce and it is so easy to make! This version packs in some healthy fats to keep your tummy and brain full of energy.
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MEDITERRANEAN SPINACH SALAD
A simple, nutritious and delicious girl on the go style meal. This salad takes all of our favorite bits of Mediterranean cooking and pulls them together in a very satisfying salad.
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FRESH ALMOND MILK
Almond milk is a great non dairy alternative to cow milk. However a lot of store brands contain many fillers and added ingredients that are not necessary. This recipe is simple, easy and makes creamy and delicious almond milk. A nut bag is very helpful to get the most liquid from your mix, and can be purchased online for a few dollars. You can use the leftover pulp in smoothies, homemade granola bars, or baked goods.
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CREAMY TOMATO SHRIMP OVER ZOODLES
This recipe was put together in Rachele’s kitchen based off of a craving she was having for a creamy tomato dish. Feel free to get creative with this one, add in other fresh herbs or any protein of your choice. A great way to use some fresh tomatoes in the late summer.
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CHILI ROASTED SALMON WITH CILANTRO CREAM
This is one of those dishes that tastes like it took hours to prepare, but was easily made in 30 minutes. We are sure once you try this dish, you will be making it all the time. Feel free to add any extra veggies on hand. Pairs well with cauli mash or over steamed greens.
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CAULIFLOWER BACON BISCUITS
These are delicious and need we say more!! Cauliflower, bacon, and cheese all in grain free delicious handheld biscuit.
We dare you to only eat one.
CARNE ASADA BOWL
Everything seems to taste better when in its in a bowl these days. This delicious meal in a bowl has fresh flavors with no lack of nutrients. This recipe is adapted slightly from Against All Grain cookbook
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BUTTERNUT SQUASH TACOS
This is a great option for Meatless Monday (or Taco Tuesday) or any day really! We love the rich and creamy taste of butternut squash. Packed full of nutrients, this meal is a very quick and healthy spin on Mexican food.
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BAKED FISH, CHIPS, AND SLAW
Who doesn’t love a complete fish and chip meal? We have created a mouth watering complete meal for you to please the whole family. Earmark this recipe for one stop shopping next time you are looking for a great seafood dish – we cover the fish, baked sweet potato chips, and healthy cole slaw all in this recipe together!
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CROCKPOT ROPA VIEJA
This is one of Rachele’s FAVORITE crockpot dishes. It is so full of flavor and simple to make. This ropa vieja pairs wonderful with some spicy slaw or cilantro lime cauli rice. This shredded meat is easy to make, yet tastes gourmet AND its rich in flavor, all while staying packed full of fresh veggies and spices.
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MADE OVER CHILI FRIES
Summer may mean more crisp salads and salsa-y fish tacos, but that doesn’t mean we don’t want something extra indulgent tasting in between acai bowls and plates of garden fresh Caprese. What to do when that moment strikes?
Ladies and gentlemen, may we introduce VFit Squad Chili Fries. And although they sure don’t taste the part, these are So. Nutrient. Dense. Like, you can’t tell your sig other or children, because they’ll think you’re lying.
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CACAO MINT PROTEIN SMOOTHIE
Ladies and gents: Meet the Cacao Mint Chip Protein Smoothie. Just a couple quick fun facts about the mighty cacao bean to get you all excited n’ stuff:
1. It’s one of the most antioxidant rich foods on the planet.
2. In its raw form (= “nibs”), Cacao is unprocessed and does not contain any sugar.
3. It contains over 300 compounds including fiber, iron, magnesium, AND a “bliss” chemical that has a unique resemblance to TCH (don’t worry, you won’t get a buzz. But expect a good mood.)
BUCKWHEAT GROAT OATMEAL
This is a nutrient packed breakfast powerhouse. Buckwheat groats are a gluten free seed and pack a wonderful punch of protein and fiber. Makes for a wonderful fall or winter breakfast. Get creative and dress it up with your favorite toppings like pumpkin seeds, nuts and raw honey.
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BLUEBERRY AND KALE SMOOTHIE
Smoothies are a great way to eat your greens first thing in the morning or for part of a post-workout snack. The blueberries and almond milk blend together with the kale and creates a vibrant smoothie full of life, and fuel, to get you through your day!
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BLACK BEAN STUFFED PEPPERS
We love this meal because it is easy to prepare, presents well and tastes delicious. It is easy to prep ahead of time and bake after a busy day of work. It’s also packed with nutrients and a perfect way to use up some bell peppers!
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BEEF STROGANOFF
This stroganoff has a nice healthy spin! We have it creamy using sour cream and kefir, and instead of classic noodles, we have it with nutrient rich “noodles” – what more do we need to say? We use “zoodles” in this recipe, but feel free to use spaghetti squash or any noodles your prefer – or try using mashed cauli. If you end up with extra sauce, you can freeze or whip up more zoodles to soak the goodness up. London broil is a less expensive piece of meat which cooks up well when cooked in recipes like this. Feel free to use any steak cut you prefer.
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BACON WRAPPED BUTTERNUT SQUASH
Wrapping up tasty butternut squash cube in bacon is a delicious way to enjoy this fall staple as an appetizer. What’s not to love about this simple dish? We’ve found a great combination of spice powders – garlic, chili, and paprika – that lend tremendous flavor to this warm appetizer.
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AUTUMN HARVEST SALAD
This salad is inspired by one of Meg’s favorite healthy go-to restaurants, True Life Kitchen (BTW- if you live near one and haven’t yet tried it – it’s a must do!). Packed with seasonal veggies, pomegranate seeds, and antioxidant-filled dried mulberries, this nutrient superstar of a salad is the perfect holiday starter. Add salmon or chicken to increase the protein!
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30 MINUTE THAI MEATBALLS IN SAUCE
This is great as a main dish, or as an appetizer to share. Your guests will think you spent hours in the kitchen with all the complex flavors. And there are veggies added in, which make this a superstar dish in our minds. If serving as a main dish, this pairs great over zoodles, quinoa, cauli rice or brown rice.
Adapted from www.ifodreal.com
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CHOCOLATE CHERRY PROTEIN PANCAKES
These protein pancakes are crepe like and add a nice protein punch with the benefits and cherry and chocolate to help with any sweet cravings you may have!
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CHOCOLATE AVOCADO PUDDING
While this might sound like a less-than-appetizing combination, you can take our word for it that it is absolutely delicious. Your family and guests will swoon over this rich and yummy dessert, that can double as a power snack. The avocado is undetectable but adds an amazing creaminess and is an easy way to sneak NUTRIENTS into DESSERT, that no one will be the wiser.
*Note- serve these the day they are made to prevent oxidation of the avocados.
BALSAMIC ROASTED BRUSSEL SPROUTS
We absolutely love brussel sprouts. And for those that don’t already, this dish will make them Brussel Sprout Believers! This is a great way to enjoy them with a lot of added flavor and texture. Great as a side dish, or top with an over easy egg to make a meal.
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CROCK POT CARNITAS
This is a flavorful and easy to make dish great for a busy day if you plan ahead. Simply do the first step in the morning, then just before dinner you finish it off and have delicious carnitas meat to enjoy. We LOVE this as tacos, with cauli rice or over some spicy slaw.
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CREAMY CAULIFLOWER SOUP
There’s just so much to say YES to about this soup. To name just a few of the benefits of eating cauliflower: helps reduce cancer risk, reduces inflammation, decreases risk of heart disease, huge doses of vitamins C and K, improves digestion and helps balance hormones and detox the body. Then, you add the benefits of the chicken broth or bone broth, and this is a perfect creamy soup to make to truly nourish your body! We also love the topping of raw cashews on top for a little crunch to make the creaminess really shine through in this soup.
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CREAMY BROCCOLI, KALE, AND WHITE BEAN SOUP
This tasty creamy soup is thickened with yogurt, rather than cream, which helps add probiotics and a nice tang to this yummy meal in a bowl! We love the combo of broccoli and white beans here, and you’ll see why once you take that first taste!
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CREAMY BALSAMIC DRESSING
Many people are intimidated to make their own sauces and dressings, but we promise you, they really are simple. And this is about as easy as it comes, saving you in both time and money. This is a staple in our households. We always make up a big batch and use in cooking and on salads. Mustard acts as a binder for the oil and vinegar. No additives needed in this fresh and flavorful dressing.
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