Warming & hearty – this healthy soup is quick to prepare and delicious!
1 TB olive oil
1/2 yellow onion, diced
2 celery stalks, diced
2 carrots, peeled and diced
2 garlic cloves, minced
1 tsp Herbamare or salt
1/2 tsp pepper
1 box / 4 cups vegetable broth
1 TB miso paste (white or yellow)
1 can cannellini beans-drain and rinse
1 can chickpeas-drain and rinse
1 can diced tomatoes with green chiles
1 can fire roasted tomatoes
1/2 cup quinoa (dry)
2 cups collard greens – remove stems and chop
2 cups spinach
2 cups kale
juice of 1/2 lime
Heat oil in large stockpot, add onion and saute until transparent. Add celery and carrot, saute until tender. Add garlic, Herbamare/salt, pepper and miso – saute, stirring constantly 1 more minute. Add beans, tomatoes, quinoe, broth and bring to a boil. Reduce heat and simmer 15 minutes. Add lime juice followed by greens and stir until wilted, then serve.
Here are a dozen fairly common issues that could be factoring into weight loss resistance:
Eating too many calories
Not eating enough calories
Eating too frequently
Elevated cortisol / chronic stress
A few of these you can address on your own (improve your sleep hygiene, track your calorie/nutrient intake with an app like MyFitnessPal), but make sure to check with your doc to have your thryoid, liver, hormones and any other issues checked that your provider thinks could be at play.
It really is the most wonderful time of the year! Unfortunately, this can also be the time of year that we may be more likely to feel less than our best.
A quick search can yield tons of evidence connecting sugar and reduced immune response. It stands to reason that between Daylight Saving Time (reduced exposure to sunlight), increased stress, reduced physical activity and increased sugar intake (Halloween candy, Thanksgiving treats, Christmas cookies & candy) this season is the perfect time of year to do what you can to bolster your immune system!
For me, that means both cardio and strength-based training (read this); stress management (meditation and mindfulness), restorative sleep, but most importantly – a healthy diet and NO PROCESSED SUGAR ! **note – I do enjoy whole fruits daily**
I’m also adding Truvani’s ‘Under The Weather’, “a properly dosed immune-supporting botanical blend with research-backed ingredients… all in tablet form“.
To enjoy the occasional traditional sweet treat, consider making the switch to monk fruit instead of sugar. Monk fruit is a sugar free, 0-calorie, natural alternative that you can easily swap when baking.
**I am not a doctor and nothing I post should be construed as medical advice. Always seek the counsel of a trained physician before making any dietary or lifestyle changes. I am just sharing what I do – that doesn’t mean it will work for you”
“Chronically elevated cortisol levels can cause weight gain in some people, especially around the abdomen area. … It may sound surprising but training too hard can contribute to high cortisol and actually sabotage your health or weight loss goals.It may be why you are not seeing results from your workouts.” source
I like to keep cardio workouts to 30-45 minutes (shorter bursts for HIIT and Tabata; longer for low intensity steady state “LISS”) and strength/resistance (weight) training to 45 minutes in order to reduce negative impacts of cortisol.