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Greens and Goat Cheese Egg Bake

  • January 12, 2025
  • Breakfast

This Greens and Goat Cheese Egg Bake is the perfect way to start your day off right! A high-protein, quick breakfast option that also includes fiber-rich veggies – you’ll stay…

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10 Ways to Add More Protein to Your Day

  • April 8, 2024
  • Nutrition Education

Struggle with sugar cravings, low energy, or weight loss resistance? How about blood sugar swings, late-night snacking, or brain fog? What about painful periods or menopause symptoms?  If you said…

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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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