It's November, still two weeks from Thanksgiving AND IT. IS. SNOWING.
UGH. With this weather, brings on some of the best comfort food known to man.
Something, that I have found over the years that is easy to make lighter/healthier versions of, is soup. So that is what I have made for this miserably cold day.
It is an alternative recipe to Olive Gardens Italian Zuppa.
Serving size about 1 1/2 cups-Fat 6.7g-carbs 18g-protein 38g
4 slices Center Cut Low Sodium Bacon, Chopped (or cut with scissors)
1/2 cup turkey sausage crumbles or 3 turkey sauce links, removed from casing
1 Medium white onion, chopped
2 Garlic Cloves, Minced
4 cups reduced sodium chicken broth
2 Large russet potatoes
3 cups baby spinach
1/2 cup Half and Half
1 package of extra lean ground turkey
Salt & pepper to taste
1. Brown turkey in pan.
2. In a soup pot, cook bacon pieces until crispy; remove from pan and let cool on paper towel
3. Sauté onions and garlic in bacon grease, in the same soup pot.
4. Peel and cube potatoes
5. Add chicken broth to pot.
6. Add potatoes, Italian seasoning, salt and pepper to pot; bring to a boil and then let simmer
7. Add half & Half, turkey and spinach.
8. Cook until potatoes are tender.
9. Top with bacon bits & (not included in macros) mozzerella cheese.
When it comes to calories, alcohol has 7 calories per 1 gram. This is very dense especially compared to the main macronutrients:
1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of pure alcohol = 7 calories
To track alcohol, we will be allocating these calories to carbs and/or fats. Never substitute alcohol for protein (because that’s just cheating).
IMPORTANT: If you are using a “mix” in your drink that has carbs or fat in it track that first. Then with the calories left over from the alcohol, do the math:
Track as carb: Take the total amount of calories in your alcoholic beverage & divide by 4.
Track as fat: Take the total amount of calories in your alcoholic beverage & divide by 9.
Or split between the two.
Example: if a drink has 200 calories you could track as:
Carbs 200/4 = 50 grams of carbs
Fats 200/9= 22.2 grams of fat
Both 100/4= 25 grams of carbs
100/9= 11.1 grams of fats
I'm not too sure where I got the bug to start running again. Growing up, I was horrible at running. Always felt slow, never consistent, yet I always wanted to do the fun 5k's and obstacle courses I would see advertised. My best friend and I had been doing some weight lifting paired with short runs and we eventually signed up for my first 5k! It wasn't my best run, but I enjoyed the feeling of accomplishment and wanted to get better.
Fast forward a few years later, I had been training Rachael, one of my clients, for about a year when she asked me to help her train for a 5k. We decided to start incorporating runs into her training sessions. Getting started with running is the hardest part! It can be scary! I also love getting involved with the workouts my clients are doing. I don't want them to feel alone! Stepping into a gym or starting any sort of workout can be intimidating! Running with a friend is also great accountability. When you feel like stopping you have each other for encouragement!
Rachael did great on her first 5k! She then completed a half marathon relay this past spring and we are training to run a full marathon relay together come November! When we get the chance to run together we enjoy posting silly stories on Instagram! Partly because it's fun, and we hope it can encourage others to get out and get active!
Running can be tough! But if it's something you would love to get better at don't be scared to get out there and try it. Here are three things I would suggest;
When you start anything, when you start out on a path to anywhere the first step, the first day, the first minute you're excited. Then the next day comes and you think "this is tougher than I thought" and the enthusiasm from the beginning of the process starts to fade out and you forget the purpose of why you started. It gets monotonous and you become angry and frustrated.......And what happens then? Most people quit. Here is the funny thing about quitting. When things start to get hard that's generally also when it starts to get easier. It becomes more fun and you grind it out and it starts to click. You start to lay a foundation. You build it through effort! Nobody can judge effort, because effort is between you and you only. It has nothing to do with anyone else. Every day is a new day and every moment is a new moment. Love the process to get to the prize.
Be pissed off for greatness!
I have been doing a lot of extra reading and research on hormonal imbalance in women. I keep running into blogs and articles about seed cycling. I have personally been seed cycling for the past four months. I feel it has positively effected my symptoms and intend to continue doing this. That being said, I thought it might be good to put this natural method out there for our clients to consider implementing. It is very common today, that women are struggling with hormone issues across the board.
Irregular periods, PMS, anxiety, bloating, mood swings, breakouts etc. Many of these are contributed to a women's cycle and are considered to be "normal". However, it can actually be because of an imbalance of oestrogen and progesterone. Two of the main hormones that regulate your cycle. Seed cycling is said to help those who have irregular cycles.
Seed cycling is essentially the addition of two different seeds to your daily diet during different phases of the menstrual cycle to help with balancing hormones in the body. This ranges from progesterone production, blocking excess estrogen and hormone metabolism. This is a natural method. Simply add pumpkin, flax, sunflower and sesame seeds.
A regular cycle runs for around 28 days and involves a variety of hormones that influence the ovaries and uterus. In that time the development and release of an egg is made from the ovaries and the uterus prepares for the fertilized egg. If the egg is not fertilized, the endometrial lining is lost though mensturation.
During the first phase (Day 1-14) estrogen levels increase. Once they start to decrease, progesterone levels increase (day 15-28). It is the imbalance of these that cause all of those not so lovely symptoms we can experience. Different seeds contain different types of nutrients our hormones need such as lignans (help regulate oestrogen) and essential fatty acids (assist with hormone production).
Phase 1: Follicular Phase
1 Tbsp freshly ground flax seed
Block any excess oestrogen.
1 Tbsp freshly ground pumpkin seeds
High in Zinc= supports progesterone production
Phase 2: Luteal Phase
1 Tbsp freshly ground sunflower seeds
high in selenium for hormone metabolism and liver detoxification
1 Tbsp freshly ground sesame seeds
block excess oestrogen
Everything that I have read has said that it could take up to 3 months to really notice a difference. This is a natural process and not like using medication. Be patient and consistent.
Disclaimer: Always consult with your health care provider before implementing any new changes to your diet or hormone regulation. This is not medical advice.