Why You Should Be Adding Pumpkin to Your Meals (Hint: It’s Not Just for Fall!)

Pumpkin isn’t just for spicing up your fall decor - it’s a nutrient powerhouse you can enjoy all year round. Whether you're trying to add more fiber to your diet, boost your vitamin intake, or simply switch up your meals, pumpkin has got you covered. It’s packed with vitamins A and C, fiber, and antioxidants, which help boost your immune system, support healthy skin, and keep you feeling full longer. Plus, it adds a natural sweetness to recipes without the extra sugar.

Here are three simple ways to incorporate pumpkin into your meals:

1. Pumpkin Protein Pancakes (or Waffles!)
   Pumpkin adds a great texture and flavor to pancakes, making them the perfect fall breakfast. If you're like me and find flipping pancakes a little tricky, use a mini waffle maker instead! These Pumpkin Protein Pancakes are packed with nutrients and will keep you feeling full and energized throughout the day. Check out my recipe below!

2. Add Pumpkin to Smoothies
   If you’re looking to switch up your usual smoothie, add a scoop of pumpkin puree for extra fiber and creaminess. It blends perfectly with vanilla protein powder, cinnamon, and almond milk for a tasty and filling post-workout treat.

3. Pumpkin in Soups
   Pumpkin’s smooth texture and natural sweetness make it a great base for hearty fall soups. Add some pumpkin puree to your favorite soup recipe to thicken it up while sneaking in extra vitamins and antioxidants.

How do you like to add pumpkin into your meals? Let me know in the comments!

Pumpkin Protein Pancakes Recipe

Here’s my go-to pumpkin pancake (or waffle) recipe:

Ingredients:

• 1/3 cup All-Purpose Gluten-Free Flour
• 1/2 tsp Baking Powder
• 1/3 tsp Pumpkin Pie Spice
• 1/3 cup Unsweetened Almond Milk
• 2 2/3 tbsps Pureed Pumpkin
• 1/2 Egg
• 2 tsps Maple Syrup
• 1/8 tsp Ghee (melted, divided)
• 1/2 scoop FASTer Way Vanilla Protein Powder

Instructions:

1. Mix flour, baking powder, pumpkin pie spice, and protein powder in a bowl.
2. In a separate bowl, whisk almond milk, pumpkin purée, egg, maple syrup, and 2/3 of the melted ghee.
3. Combine wet and dry ingredients until smooth.
4. Heat a pan over medium-low, brushing with ghee. Scoop 1/4 cup batter per pancake and cook for 2-3 minutes, then flip and cook another 1-2 minutes.
5. Repeat and enjoy! (Or, use a mini waffle maker like I do for an easy twist!)

The Hidden Habit Wrecking Your Hormones - And How to Fix It!

Today, I want to talk about something that can really mess with your hormones: stress. We all deal with it, but did you know that constant stress can throw your hormones out of balance, affecting everything from your energy to your mood and even your weight?

When you’re stressed out all the time, your body produces too much cortisol. This can disrupt other important hormones like insulin, which helps control blood sugar, and even the hormones that regulate how your body uses energy. The result? Stubborn belly fat, sugar cravings, and sleepless nights. Sound familiar?

The good news is, managing stress doesn’t have to be complicated. Here are a few easy tips:

• Breathe and Relax: Try deep breathing, meditation, or a few minutes of yoga to help calm your mind.
• Get Moving: A 30-minute walk or quick workout can do wonders for lowering cortisol.
• Sleep Well: Aim for 7-9 hours of quality sleep to keep your hormones balanced.
• Set Boundaries: Don’t be afraid to say no and prioritize your well-being.

Managing stress is more than just feeling calm - it’s key to keeping your hormones and overall health in check. What’s one thing you do to handle stress? Share in the comments below - I’d love to hear from you! And if you’re looking for more support, reach out. With my Advanced Hormone Specialist certification, I’m here to help you take control of your hormones, optimize your health, and feel your best!

Top 5 Tips for Healthy Aging: A Midlife Guide

Aging is a natural part of life, and while we can't stop the clock, we can certainly influence how we age. Embracing healthy habits can make a significant difference in how we feel and function as we grow older. This post provides five practical tips to help you age gracefully and maintain your vitality during midlife and beyond.

Maintain a Balanced Diet

Eating a nutrient-rich diet is crucial for healthy aging. Focus on incorporating a variety of whole foods, including fruits, vegetables, lean proteins, and whole grains. Avoid processed foods high in sugar and unhealthy fats. Don’t forget the importance of staying hydrated by drinking plenty of water throughout the day.

Regular Exercise

Physical activity is essential for maintaining strength, flexibility, and cardiovascular health. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises twice a week. Activities such as walking, swimming, and yoga are excellent choices for midlife fitness.

Quality Sleep

Good sleep is essential for overall health and well-being. Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine, and keep your sleep environment cool, dark, and quiet to improve sleep quality.

Stay Hydrated

Proper hydration is crucial for bodily functions and overall health. Aim to drink at least eight glasses of water a day. Increase your water intake by consuming water-rich foods like fruits and vegetables and reducing caffeine and alcohol consumption.

Mindfulness and Meditation

Practicing mindfulness and meditation can help reduce stress, improve concentration, and enhance emotional health. Start with simple practices like mindful breathing or guided meditation for a few minutes each day and gradually increase the duration.

Embracing these five tips can help you maintain your health and vitality as you age. Remember, it's never too late to start adopting healthier habits. Take small steps every day towards a healthier and more fulfilling midlife and beyond.

Why Stress is the Real Reason You’re Not Losing Weight

A topic that comes up frequently among my midlife clients is how stress affects weight loss. Stress can seriously mess with your progress. The good news is understanding it can help you stay on track.

Stress releases a hormone called cortisol, which isn't necessarily a bad thing in short bursts. However, when you're stressed all the time, cortisol levels stay high, which can lead to weight gain, especially around your belly. It's like your body is preparing for a long-term emergency, storing fat as a survival mechanism.

High cortisol makes you crave junk food, those sugary, high-calorie treats that are hard to resist. Not only do these cravings add extra calories, but cortisol also signals your body to store more fat, particularly in the belly area. This combination makes it harder to lose belly fat, which is linked to health problems like heart disease and diabetes.

Stress eating is a real struggle many of us face. When we're feeling overwhelmed, it's easy to reach for comfort foods, often sugary and high-calorie options that momentarily make us feel better. Unfortunately, this habit only adds to the problem, contributing to weight gain and making it even harder to manage our health and wellness goals.

By understanding how stress impacts our bodies, we can start making small changes to break the cycle and support our weight loss efforts.

• Mindful Eating:  Try mindful eating. Pay attention to what you eat and how much. This can help you avoid stress-eating. 
• Regular Exercise:  Exercise regularly. It lowers cortisol and boosts your mood. Even 30 minutes a day can help. 
• Relaxation Techniques:  Use relaxation techniques like yoga or meditation. They help reduce stress and lower cortisol. 

One of my clients managed her stress and saw amazing weight loss results. She focused on exercise and mindful eating. When she came to me, she was struggling with low thyroid function. What she didn't realize was that she wasn't really eating the right foods for her goals and overall health. This was causing her stress hormone to elevate and affect her thyroid. Once we set her custom macros and she was eating MORE, her thyroid function improved and she began to see progress.

Got questions about stress and weight loss? Ask away! 

Remember, managing stress is key to losing weight. Take control of your stress and weight loss journey. Join my coaching program for personalized support. Click here to learn more.

Why Most Monthly Goals Fail and How to Actually Succeed

As we step into a new month, it's easy to feel motivated and set high expectations for ourselves. But let's be honest—by the time the month ends, many of us are left feeling frustrated because we didn't quite hit those goals we set. Today, we're diving into the importance of setting realistic, attainable goals for the month ahead—ones you can actually achieve.

Why Unrealistic Goals Fall Short

It’s common to set ambitious goals, especially when you’re feeling inspired. But too often, those goals become unrealistic, and without a solid plan, they end up being unattainable. For many women, this pattern leads to frustration and burnout. It’s especially true when hormonal changes, busy family schedules, and midlife demands are in the mix. Setting yourself up with unachievable goals can make you feel like you’re constantly falling short, which only adds to the stress.

The Importance of Realistic Goal-Setting

Instead of aiming for perfection, let’s aim for progress. Realistic goals strike that perfect balance between pushing yourself and being practical. These goals are specific, measurable, and actually fit within your lifestyle.

For example, instead of setting an expectation to lose 20 pounds in a month, consider a more balanced goal, like aiming to lose 4 pounds while focusing on feeling stronger and healthier by working out consistently, say four times a week. This kind of approach is not only more sustainable but also ensures you’re achieving progress without feeling overwhelmed.

How to Set Goals that Stick

Here’s a simple process to help you set goals that work:

• Be Specific: What exactly do you want to achieve this month? The clearer you are, the better you can track your progress.
• Make It Measurable: Your goals should have a clear metric. If it's weight loss, specify how many pounds. If it’s saving money, define the amount.
• Break It Down: Large goals can feel daunting, so break them into smaller, weekly or daily targets. This makes them less overwhelming and more manageable.
• Stay Flexible: Life happens. With so many responsibilities—kids, work, and everything in between—you may need to adjust your goals. That’s okay. The key is to keep moving forward, even if it means revisiting and revising your plan.

Achieving your goals is about setting yourself up for success with a little patience and a lot of consistency. This month, try focusing on realistic, specific goals that fit into your life, and see how far you can go when you prioritize sustainability over intensity. Here’s to hitting those goals, step by step, and feeling stronger and healthier as a result!