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green vegetables

15 Ways to Eat More Greens

  • March 16, 2022
  • Living Well / Nutrition Education

Green vegetables are loaded with nutrients including fiber, antioxidants, and Vitamin C, B Vitamins, and iron.   Whether it’s in a smoothie, or added to some spaghetti sauce, incorporating green…

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  • Autumn, MS, RD | Hormone Health Dietitian

    autumn.enloe.nutrition

    ✨Helping women balance hormones w/ food for healthy weight loss, more energy & less stress
    ⁣🍓Author & mom of ✌️
    ⁣⁣⤵️Want 1:1 support? Book a free call
    Save this & keep watching because this ONE thing c Save this & keep watching because this ONE thing can be a game-changer for your metabolism if you're a stressed out mom...⁣ ⁣ First, make sure to follow me at @autumn.enloe.nutrition for simple ways to restore your metabolism!⁣ ⁣ As a dietitian that specializes in hormone and metabolic health - one of the first things I focus on with my 1:1 clients is how they're fueling their body in the morning⁣ ⁣ And to do that - I recommend prioritizing a protein-packed breakfast (with at least 25 grams of protein) within an hour of waking up ⁣ ⁣ Here's why:⁣ ⁣ Your stress hormone cortisol is highest in the morning⁣ ⁣ When we skip breakfast, or barely eat anything at all - this creates even more stress on the body⁣ ⁣ Plus, breakfast is there to literally break-the-fast and fuel your body for the busy day ahead⁣ ⁣ So what would having a breakfast with 25 grams of protein look like? Here are some ideas:⁣ ⁣ ✅ 2 eggs scrambled with 1/2 cup cottage cheese served with sourdough topped with 1/2 small avocado⁣ ✅ 1 cup plain Greek yogurt mixed with 2 Tbsp. natural peanut butter, banana, and 1 Tbsp. hemp seeds⁣ ✅ Smoothie made with frozen berries, coconut milk, spinach, and protein powder (with at least 25 grams of protein)⁣ ✅ 1 cup cottage cheese with strawberries and walnuts ⁣ ⁣ ⁣ Make sure to SAVE this one for later, and let me know what your favorite high-protein breakfast is in the comments below!⁣ ⬇️ ⁣ ⁣ ⁣ #hormonehealth #theeverymom #breakfastisthebest #highprotein #fuelyourbody #fitover35 #fitover40 #highproteinrecipes #sustainableweightloss #metabolisboost #metabolismfuel #midwestmom #morningroutines
    Double tap if you're team carbs! ⁣⁣🙌 ⁣⁣ Double tap if you're team carbs! ⁣⁣🙌 ⁣⁣⁣⁣⁣ ⁣Carbs get a bad reputation sometimes, but the truth is - your metabolism and hormones need them! ⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣In fact, many hormones are regulated by something called the HPA axis - which are glands very sensitive to changes in energy intake, stress, exercise and sleep⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣Which means things like a low-carb or low-calorie diet can be viewed as a form of stress on the body and can alter healthy hormone production⁣⁣⁣⁣ ⁣ Carbs are your body’s preferred energy source. When you eat them, they break down into glucose, which fuels your brain, muscles, and every cell in your body. Without enough carbs, your body shifts into “energy conservation mode,” slowing your metabolism and making you feel sluggish⁣ ⁣⁣⁣⁣⁣ ⁣But here’s the thing - going high-carb isn’t great either⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣That’s why I teach my clients which carbs are most beneficial for hormone health, which ones won’t spike their blood sugar the most, and how to balance their meals with a combination of protein + fat + carbs⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣Want to support your hormones AND eat your carbs too?⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣COMMENT below the word FUEL to get my free 25 min training on how I’ve helped hundreds of women restore their metabolism and hormone health⁣ (WITHOUT cutting carbs or doing more cardio)⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣#ilovecarbs #balancedmeals #eatyourcarbs #lowcarb #bloodsugarbalance #healthyhormones #hormonehealth #sustainableweightloss #healthyhormones #postpartumhealth #motherhoodunplugged #womenshealthmatters⁣
    Why aren't we talking about this more?⁣⁣ ⬇️ ⁣⁣⁣ ⁣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. For example, pair a banana with some greek yogurt⁣⁣ ⁣⁣⁣ ⁣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⁣⁣ ⁣⁣⁣ ⁣✅P.S. I wrote an entire book on balancing your blood sugar called "The Blood Sugar Balancing Handbook: Simple Recipes, Proven Methods, and Practical Strategies for Improving Glucose Levels for Non-Diabetics - coming out December 24th!⁣⁣ ⁣⁣⁣ ⁣I cover everything from how to balance your meals and snacks better to stay full longer and more energized, to supporting your digestion, to ways to support better sleep, to ways to reduce cravings (PLUS so much more) ⁣⁣ ⁣⁣⁣ ⁣✨You can pre-order is at Target, Amazon & Barnes & Noble ⁣⁣ ⁣⁣⁣ ⁣Be sure to save this + share with a friend who will find it helpful, too!⁣⁣ ⁣
    Apple Pie Yogurt Bowl⁣ 🍎⤵️ ⁣ If you're Apple Pie Yogurt Bowl⁣ 🍎⤵️ ⁣ If you're a fan of apple pie, and are looking for easy breakfast ideas for your busy mornings - this is for you!⁣ ⁣ This high-protein, super simple breakfast will keep you full for hours and can easily be prepped for several days⁣. ⁣ Recipe deets ⬇️ ⁣ FOR THE STEWED APPLES:⁣ ⁣ -3 medium apples, sliced⁣ -1/4 cup water⁣ -2 tsp. cinnamon⁣ -2 tsp. maple syrup⁣ -1 tsp. vanilla extract⁣ ⁣ 1. Mix all ingredients together in a saucepan. Bring to a simmer.⁣ 2. Reduce to low heat and cover for 30 minutes, mixing throughout.⁣ 3. Store in an airtight container in refrigerator for one week.⁣ ⁣ ⁣ FOR THE YOGURT BOWL:⁣ -1 cup plain Greek yogurt⁣ -1/2 cup stewed apples⁣ -1 Tbsp. hemp seeds⁣ ⁣ 1. Mix all ingredients together.⁣ ⁣ Other toppings you can add: pecans, walnuts, chia or flaxseeds⁣ ⁣ ⁣ ⁣ ✨SAVE this one for later! And let me know in the comments - what's your favorite flavor of pie?⁣ ⁣ ⁣ ⁣ #breakfastideas #thanksgivingfoods #healthybreakfast #highprotein #simplerecipes #glutenfree #highfiberfoods #bloodsugarbalance #moreenergy #healthymoms⁣ #mealprepideas ⁣
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