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Salmon Cakes with Avocado Mayo

Salmon Cakes with Avocado Mayo Sauce

  • January 15, 2019
  • Dinner / Lunch

Sometimes I get weird looks when I tell people that my daughter has been eating (and loving) salmon since about 7 months old. …Yes, it’s true. Introducing new foods to…

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Sweet Potato Turkey Chili

  • December 31, 2018
  • Child Nutrition / Dinner / Lunch

Chili is one of my all-time favorite meals during cold Minnesota winters. Not only is it super simple to make, it also tastes even better as a leftover meal! And…

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Sweet Potato Pecan Salad

Sweet Potato Pecan Salad with Maple Vinaigrette Dressing

  • November 30, 2018
  • Dinner / Living Well / Lunch

With the holidays right around the corner, it’s easy to fall off track with your health goals and eat way more mashed potatoes and pie than you normally would (hey,…

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  • Autumn Enloe, MS, RD | Hormone Health & Wellness for Moms

    autumn.enloe.nutrition

    Registered Dietitian & Author of "The Blood Sugar Balancing Handbook"
    ✨Back to the basics nutrition for hormone health
    ⬇️Accepting 1:1 virtual clients
    Why I recommend fueling your body (with food) befo Why I recommend fueling your body (with food) before having coffee in the morning⁣ ⤵️ ⁣ I get it, you're tired when you wake up and crave that warm cup of coffee in the morning⁣ ⁣ I'm all about it, too!⁣ ⁣ But I always recommend eating something first before having coffee because caffeine is a stimulant⁣ ⁣ Why does that matter?⁣ ⁣ Because your stress hormone (cortisol) is highest in the morning to wake you up and get you alert for your day⁣ ⁣ So what we do in the morning can impact that stress response and energy in a negative or positive way⁣ ⁣ And having stimulants before any food can negatively impact that stress response⁣ (plus it can be hard on your digestion) ⁣ The morning is already a hectic time for many, so making this small swap can be a simple way to support your body with stress, and support a healthy hormone balance⁣ ⁣ ➡️ Not hungry in the morning? Start with a small snack like 1/2 banana with nut butter⁣ ⁣ ✨Do you do this already? Let me know ⁣⤵️ ⁣ And if you're looking for more simple ways to support your metabolism and hormones, let's hang out! Follow me at @autumn.enloe.nutrition⁣ 👏👏 ⁣ ⁣ ⁣ #morningroutine #happyhormones #stressedmmama #healthymoms #metabolismsupport #morningcoffee #theeverymom #midwestmom⁣
    I had so much fun making my first live TV debut on I had so much fun making my first live TV debut on @twincitieslive yesterday talking about the importance of balancing your blood sugar (my favorite topic!)⁣ ⁣⁣ ⁣We also talked about:⁣ ⁣-my simple 3x3x3 method to create more balanced and nourishing meals ⁣ ⁣-ways to assess your blood sugar levels without any labs ⁣ ⁣-what to focus on for snacks⁣ ⁣⁣ ⁣PLUS so much more! ⁣ ⁣⁣ ⁣Watch the entire segment on my 🔗 in profile! ⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣#twincitieslive #bloodsugarsupport #healthyeating #hormonehealth #womenshealthdietitian
    And by THIS - I mean...⁣⁣ ⁣⁣⁣ ⁣Regulat And by THIS - I mean...⁣⁣ ⁣⁣⁣ ⁣Regulating blood sugar levels⁣⁣⁣ 👏👏⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣This is the area I address first with every single client because it plays such a key role in:⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣-improving energy levels⁣⁣⁣⁣ ⁣⁣-support healthy hormones levels⁣⁣⁣⁣ ⁣⁣-supporting healthy weight loss⁣⁣⁣⁣ ⁣⁣-reducing inflammation and stress⁣⁣⁣⁣ ⁣⁣-reducing/eliminating cravings⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣The truth is, it's a topic that is rarely talked about in our modern healthcare system even though it's a key player in metabolism and hormone health⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣So if you struggle with any of the above - chances are your blood sugar needs some support⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣So HOW can you do this?⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣Here's my top 3 tips:⁣⁣⬇️⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣1. Prioritize protein at every meal - aim for a MINIMUM of 20 grams at meals, and 10 grams at snacks⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣2. Always pair a carb with a buddy - carbs give the body a quick source of energy, but it's not energy that lasts as long if eaten alone. Instead, pair a carb with a buddy (preferably protein) to help sustain energy, reduce cravings, and prevent large spikes and dips in blood sugar⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣3. Avoid going longer than 5-6 hours between meals. When we go too long without eating, blood sugar levels drop - which also means energy levels go down, cravings go up, and overeating is more likely to happen. If you go longer than 6 hours between a meal, add in a balanced snack (with protein and carbs) between to help keep blood sugar levels at bay⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣There's over 40 factors that influence our blood sugar, and I'm covering so many of them in my new group program called "Blood Sugar Bootcamp"⁣⁣ ⁣⁣⁣ ⁣Think of it like a "healthier bookclub" where we will go through the contents of my new book "The Blood Sugar Balancing Handbook" PLUS so much more content that's not included in the book⁣⁣ ⁣⁣⁣ ⁣Not only will you get group support, you will also get 1:1 support from me as well, weekly meal plans, and resources to help you optimize your blood sugar⁣⁣ ⁣⁣⁣ ⁣And you can sign up for as little as $185 today! ⁣⁣ ⁣⁣⁣ ⁣✨DM me the word BOOTCAMP or check out my links in my profile for all the details! ⁣✨ ⁣⁣
    3 things I always prep on the weekends to make my 3 things I always prep on the weekends to make my meals easier and more nourishing⁣ ⬇️⁣⁣ ⁣⁣⁣⁣ ⁣✅prep a breakfast entree - I do a lot of eggbakes that I heat up during the week, but it can also be things like⁣⁣:⁣ ⁣-yogurt parfaits⁣⁣⁣ ⁣-overnight oats⁣⁣⁣ ⁣-smoothie packets⁣⁣⁣ ⁣-proteins like sausages or hard boiled eggs (then served with with fruit and nuts)⁣⁣⁣ ⁣⁣⁣⁣ ⁣✅cut up veggies - when you have them cut up, it's a lot can easier to grab them in a hurry and use as a side for quick lunches or snacks⁣⁣⁣ ⁣⁣⁣⁣ ⁣✅prep a protein for lunches - this makes putting together lunches so much easier in a hurry. Then you can use the protein over salad greens, in wraps, as a dip with veggies or just eat plain. Some protein ideas to prepare ahead of time could be:⁣⁣⁣ ⁣-roasted chicken⁣⁣⁣ ⁣-tuna salad⁣⁣⁣ ⁣-chicken salad⁣⁣⁣ ⁣-hard-boiled eggs⁣⁣⁣ ⁣-shrimp⁣⁣⁣ ⁣-hamburger patties⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣SAVE this one for later! ⁣⁣ ⁣⁣⁣⁣ ✨Want more meal ideas? I'm offering a group program called "Blood Sugar Bootcamp" which provides 6 weeks of meal plans, and the tools and resources to optimize your blood sugar for more energy, less cravings, and healthy hormones⁣ ⁣ Comment the word BOOTCAMP or check the 🔗 in my profile for all the details! We start January 20th, and you can join for as little as $185! ⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣#mealprepsunday #mealplanning #easymealprep #simplerecipes #glutenfreerecipes #highproteinrecipes #easysnacks #mealplans #holistichealth #hormonesupport⁣
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