How many calories are in a typical meal?

We believe strongly that the quality of the inputs is far more important than the number of calories in a meal. All calories are not created equally (that’s old science) and different foods affect our biological systems (hormonal, metabolic, etc.) in different ways. In our experience, fixating on the number of calories tends to do more harm than good for the average person trying to reach their health and fitness goals. We believe that the simplest and most effective way to reach your goals is to focus on eating real (not processed) food that is prepared from clean and wholesome ingredients. Instead of focusing on the numbers, we want you to focus on how our food makes you look, feel and perform.

Are all of your meals gluten free?

Absolutely. Though not everyone has a gluten intolerance, research has shown that more and more people have gluten sensitivities (without even knowing it.). We also focus on using clean and wholesome ingredients rather than processed foods, which makes avoiding gluten far easier. In addition to a completely gluten-free menu, our menu is also dairy- and egg-free.

I live an active life. How do I know I’m getting enough protein?

Don’t worry, we also live active lives. But to be safe, we have partnered with a registered dietitian to ensure that not just each recipe is well-balanced and carefully composed, but also that each daily menu is thoughtfully structured to maximize nutrient density and diversity.

Will I lose weight on one of your meal programs?

Our programs are designed to provide you with all of the nutrients you need to live an active and healthy lifestyle. We carefully craft each recipe and structure each day’s worth of meals to ensure that you’re looking, feeling and performing your best – both mentally and physically. For some, this may mean shedding a few excess pounds. For others, this may mean providing an adequate balance of nutrient density and diversity to fuel your days. In any case, you can rest assured that by living the V+B life, you’ll be eating delicious, nutritious, well-balanced meals. But hey, if that’s not enough, you can always walk/run to our production facility to pick up your meals yourself (no charge).

Are all of your ingredients certified organic?

Depends. Do you work for the USDA? (Joke). We believe more in working with farmers and growers who utilize sustainable and organic farming practices than in working strictly with those who are certified organic. For many small, local farmers and growers, the official organic certification process is simply cost prohibitive and too time consuming a process to undertake. We partner only with those who share our high standards; those willing to work longer hours to protect the land and the plants and animals on which we all depend. Ultimately, our philosophy on this topic is simple – we strive to establish lasting relationships with good people who are doing great things.

5 Tips to Stay Healthy While Traveling

Lucky for me, I get the opportunity to travel often. It comes with the territory of marrying someone whose parents split time between Bermuda and Florida, visiting my family that lives in California but also spends a lot of time in Hawaii, and having friends all over the states! Over time, I've figured out what works and what really doesn't work when it comes to my own personal wellness-oriented travel necessities, and I wanted to share some of them with you in case you're curious or looking for some inspiration for the next time you travel.

1. Bring Your Own Water Bottle

There is nothing I hate more than spending $6 on a bottle of water in the airport, and I've found that nearly every airport I've been to lately has refillable filtered water stations in every terminal. I love my S'Well bottle so much and make sure to bring it with me wherever I go. If you can't find a water station, I've found that if you ask nicely, the baristas at Starbucks are happy to fill up your water bottle for you, too! Hydration is so important when you fly because being up in altitude is super dehydrating, but even when you get to your destination, it's nice to have your own water bottle on hand just in case!

2. Pack Healthy Snacks

Before we head out of town, I always spend a bit of time packing up some TSA-friendly snacks to carry with me just in case the airport's options are terrible (more often than not). A few of my favorite snacks to bring are:

sliced veggies (baby carrots, cucumber, bell pepper, jicama, etc.)
sliced apples
trail mix (you can see my favorite blend here)
dark chocolate (I'm obsessed with Zenbunni)

3. Bring The Essential Supplements

I can't live without my staple supplements when I travel (I take more supplements at home, but try not to stress about those while I'm on vacation) and instead focus on these:

1. Magnesium (so helpful for stress management and sleep) -- it comes in a travel size now, too!
2. Digestive Enzymes (help with digestion, especially when out to eat -- I take one before every meal and keep them in my bag at all times just in case)
3. Probiotics (great for the immune system and gut health)

4. Skip the Beverage Cart

I know that a lot of people "treat" themselves to juices and sodas while traveling, but I like to pack my own beverages instead and ask the stewardess for a cup of hot water instead of something off of the beverage cart. It feels like a little luxury to bring out my bag of teas and "hot chocolate" mixes that I know are a much better choice than the sugary drinks mid-flight. My favorites to bring with me are:

Four Sigmatic Hot Cacao Mix
Four Sigmatic Instant Coffee
Everyday Detox Tea
Roasted Dandelion Root Tea (great for digestion and relieves bloat)

5. Move!

There is nothing worse than sitting for hours on end during a long travel day, so I make a conscious effort to either wear or pack comfortable "athleisure" when I fly so that I can either take walking laps around the airport while I wait to sit for hours or can take a walk as soon as we get settled in our destination. If I'm traveling somewhere new, I always do a little bit of research about where the best yoga studio is, if there are any great workout classes near our hotel or Airbnb or if there are great scenic hiking or walking trails to explore. This helps me to get excited about exercising or moving in our new destination and, in turn, makes me more motivated to do just that once we arrive!

This post was reblogged with permission from Katie Marshall Wellness.

Katie Marshall is a Certified Holistic Health Coach specializing in balanced lifestyle solutions. After graduating from Vanderbilt University with a bachelor’s degree in Medicine, Health, and Society, Katie enrolled in the Institute for Integrative Nutrition to obtain her health coaching certification. Using a combination of coaching skills and nutrition education, she works with my clients to help them find balance in all aspects of life: diet, exercise, relationships, work-life balance and stress management.