Making a 3x Ms. Olympia Champion- Behind the physique and mindset of Andrea Shaw

Episode Overview

Sometimes when you meet someone, you feel like you've known them your whole life. Well, that's what it was like for me to meet Andrea Shaw. Known to her friends and now to me as Draya. What impressed me about her was not just her incredible physique, but also her humility, light, her personality and the kind of person that she exudes. We'll find out a lot about what sets her apart, how her mindset has taken her this far in her sport and where the rubber met the road for her in terms of her making a decision to take this route in the first place.

 “Don't let the environment control you. You control the environment and take charge of what you can.”

- Andrea Shaw 

“Pick a day! Once you take action, there's definitely going to be some sort of follow up step, or something else is going to happen to help move you into that next phase and that next dimension

- Andrea Shaw 

Episode Timestamps:

02:17 How did Andrea get started in...

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Eating Healthy Vs. Vitamins and Supplements: Is one really better than the other?

There’s a lot of confusion surrounding the topic of eating healthy and taking vitamins and supplements. Both have their benefits, but it’s important to understand which is better for you. There are two basic approaches you can take to lead a healthy lifestyle: You can either eat healthily, or you can take vitamins and supplements. Both have their pros and cons.

1. Good Eating vs. Supplements

Eating healthy comprises the bulk of living a healthy lifestyle. It consists of all the meals you eat over the course of a day and should include a balance of complex carbohydrates, protein, and healthy fats. In addition to eating healthy food, it’s important to keep your diet as varied as possible.

While eating healthy may seem like a difficult task, it’s not as hard as you might think. Most of us tend to stick to a few specific foods each day, and when we find something we like, it’s easy to become complacent with that meal.

To avoid this, try eating a different...

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Nacho Average Super Bowl Nachos

These nachos won’t break the calorie bank – especially because they’re jam packed with good-for you-ingredients and tons of veggies, even the ‘Cheese’ sauce, made without any saturated fat. This is WAY BETTER, and definitely nacho’ average nacho recipe. They are gluten-free AND vegetarian.

Recipe Serves 2-4 Nacho Ingredients: 

  • 1 Bag Sweet Potato Tortilla
  • Chips
  • ½ Cup Canned Small White Beans, drained and rinsed
  • ½ Cup Canned Black Beans, drained and rinsed
  • ¼ Cup Cremini mushrooms, finely chopped
  • ¼ Cup Water or Vegetable Broth
  • 1 Cup Tomato Mango Salsa (see recipe)
  • 1 ½ Cups Cauliflower Cheese Sauce (see recipe)

Nacho Directions: 

  • Arrange nachos on a large serving plate.
  • Over medium heat, combine cannellini and black beans with mushrooms and water or vegetable broth. Simmer for about 5 minutes.
  • Spoon over sweet potato chips. Layer with Cauliflower Cheese Sauce and Tomato Mango Salsa. Optional: Bake...
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Smoky White Super Bowl Bean Chili

A fresh take on traditional chili with all the right flavors. Makes the perfect pot for your Superbowl Sunday gathering and any other group get-together.
 
Smoky Veggie White Bean Chili
Serves 6-8
Vegan and gluten-free  
1 1/2 teaspoon grapeseed oil 1/2 cup onion, chopped
1/2 cup red bell pepper, cleaned with Eat Cleaner Triple Action Fruit + Veggie Wash, chopped
2 teaspoon minced garlic
2 teaspoon ground cumin
2 teaspoons chile in adobo, minced, plus 1 tablespoon adobo liquid (this is VERY spice so if you don’t like the heat, omit this or scale way back)
1 teaspoon dried oregano
1 teaspoon smoked paprika
14 oz low sodium diced tomatoes
8 oz vegetable broth
15 oz white beans (rinsed drained)
2 tablespoons tomato paste
1 tablespoons brown sugar
Pinch of Kosher salt
Black pepper to taste
Top with optional gluten-free chips  
 
 
Directions:
1) Heat oil in a large pot over medium-high heat.  Add onion and sauté for 3 minutes. Add chiles...
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Very Veggie Bean Dip

The perfect vegan bean dip that all your friends can enjoy on Superbowl Sunday and every other party/get-together.
 
  • 1 cup vegetarian refried beans
  • 1 medium avocado, chopped (about 3/4 cup)
  • 3 tablespoons minced red onion
  • 2 teaspoons fresh lime juice
  • 1 cup coconut yogurt
  • 1 teaspoon minced jalapeño pepper
  • 1/4 cup minced cilantro
  • 1/2 teaspoon kosher salt
  • 1/2 cup diced roasted red bell pepper (jarred)
  • 1/2 cup chopped tomatoes
Preparation:
  • Spread the refried beans in a shallow bowl or platter.
  • In a small bowl, stir together the avocado, red onion, lime juice, oregano, jalapeño, 2 tablespoons of the cilantro, and the salt. Spread the mixture on the refried beans.
  • Sprinkle the roasted red pepper over the avocado mixture and top with the tomatoes and remaining cilantro.
 
Top with vegan shredded cheese if desired.
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Rock the Fancy Guac Super Bowl Recipe

MAKE a SUPERBOWL of This.

You only need 1 dish for the Super Bowl and that’s this bowl of my fancy Guac! Serve it on its own in a traditional molcajete like this or in these bell pepper nachos, part of a layered dip or as part of a Super Bowl dip spread, or spread on a board. Whatever tickles your fancy, just make it and TAG me @chefmareya.

Chef Mareya Rock the Fancy Guac Ingredients:

3 ripe avocados, cleaned with @eatcleaner Triple Action Fruit + Veggie Wash (outside skin can harbor salmonella and other bacteria)

2 tablespoons fresh lime juice plus 1 teaspoon grated zest (clean outside of limes first with with Eat Cleaner Triple Action Fruit + Veggie Wash)

1 small jalapeño, cleaned with Eat Cleaner Triple Action Fruit + Veggie Wash, seeded and finely diced

2 tablespoons fresh cilantro, cleaned with Eat Cleaner Triple Action Fruit + Veggie Wash, minced

2 tablespoons minced red onion 2-3 cloves garlic, crushed

1 teaspoon smoked sea salt 1/2 teaspoon white pepper...

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Allergen-Free Rice Krispy Treats

 
Stack ‘em and rack ‘em baby cause It’s beginning to look a lot like Christmas!! Im pretty sure I’ve nailed the vegan rice krispy treats but you’ll have to judge for yourself. No marshmallows, just sunflower butter, pure vanilla extract, coconut oil and agave syrup to hold the brown rice crisps together and a layer of vegan dark chocolate for the smooth-as-an-ice-skating-rink top. so they’re allergen-free, too.
What are your favorite family go-to holiday treats?
Here’s the recipe just in case

Allergen-Free Clean Rice Krispy Treats

Ingredients:
  • 1/2 cup sunflower butter
  • 1/4 cup agave syrup
  • 1 tsp pure vanilla extract
  • 1 tablespoon pure coconut oil
  • 4 cups crisped brown rice cereal
Topping:
  • 2 cups 70% or more chocolate chips
  • 1 tablespoon coconut oil
Directions:
  1. In a small saucepan, add sunflower butter, agave syrup, vanilla extract and coconut oil and cook over low heat, stirring constantly until we’ll mixed.
  2. In a large mixing...
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Yakisoba Fritatta Skillet Topped With Creme Fraiche and Caviar

I’M THINKING THIS FANCY YAKISOBA FRITTATA SKILLET TOPPED WITH CREME FRAICHE AND CAVIAR IS GOING TO BE THE ANSWER TO YOUR HOLIDAY BRUNCH CHRISTMAS DREAMS COME TRUE.

I was challenged to work with yakisoba noodles from JSLFoods and turn them into a breakfast dish so I got to thinking – how do we make it satisfying, simple, and SPECIAL for the holidays – without a lot of clean up required.  Did you know I don’t dig doing dishes?

Yakisoba means ‘pan-fried noodles’ and that’s exactly where the dish starts and ends – in the cast iron pan. They add a nice bite to this frittata and simulate what maybe a thinly sliced potato would do with a lot less work – coupled with the cremini mushrooms, roasted red pepper, caramelized onion, and spinach – in this very savory, Chrismas-y looking dish.  The ‘secret sauce’ is using cream cheese whisked with oat milk instead of heavy cream or whole milk to give this...

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Low Carb High Protein P2 Eat Smart Penne All’Arrabbiata

Recipe Servings: 5-6

Ingredients:
1 package P2 Eat Smart Powerful Penne pasta
1/4 cup extra virgin olive oil 
3 cloves garlic, chopped 
One 26.42-ounce container San Marzano tomatoes
1/2 teaspoon red chili flakes 
1/2 teaspoon Italian seasoning 
6 leaves fresh basil, chopped, plus more for garnish
Kosher salt and freshly ground black pepper
Optional: 2 Tbsp nutritional yeast

Recipe Instructions:

  1. Bring a large pot of water to a boil. Add kosher salt to the boiling water, then add the pasta. Cook according to the package instructions, about 9 minutes.
  2. In a large skillet over medium-high heat, add the olive oil and heat until the oil starts to shimmer. Add the garlic and cook, stirring, until fragrant, 1 to 2 minutes. Add the chopped tomatoes, red chile flakes, Italian seasoning and salt and pepper to taste. Bring to a boil and cook for 5 minutes. Remove from the heat and add the chopped basil.
  3. Drain the pasta and add it to the sauce. Garnish with...
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Toasted Seaweed Sushi Stacks

This is the perfect snack that comes together in no time when you have your rice precooked as part of your #mealprep. Just season it with vinegar and furikake, top it with some fresh avocado, and add a few thin slices of cucumber, microgreens, or radish and an optional dab of wasabi and coconut amino acids to kick up the flavor. They look so gorgeous and appetizing, too, without the cumbersome task of rolling your sushi just right.

INGREDIENTS
2 tablespoons brown rice vinegar
2 teaspoons granulated stevia
1 teaspoon sea salt
1 cup cooked black rice or brown rice
6 large sheets roasted or toasted nori
1 avocado, sliced
2 tablespoons sliced cucumber, radish, or microgreens
1 tablespoon Homemade Furikake Rice Seasoning (recipe follows)
2 teaspoons prepared wasabi (optional)
Coconut amino acids (optional)

DIRECTIONS
1. In a medium bowl, whisk together the vinegar, stevia, and salt. Add the rice, stir gently, and set aside to allow it to fully absorb the vinegar.


2. On a very dry surface, make two...

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