Roasted Butternut Squash and Apple Soup

Stay warm this Fall with my new favorite soup!

butternut-squash

Ingredients:

(Serves 4)

-1 butternut squash

-1 yellow onion, chopped

-1 small Granny Smith apple, chopped

-1 small Gala apple, chopped

-5 thyme sprigs

-2 tablespoons butter, melted

-1 tablespoon extra virgin olive oil

-1 teaspoon sugar (optional)

-1/2 teaspoon nutmeg

-1 teaspoon cayenne (optional)

-salt and pepper

-4 cups chicken broth

Instructions:

1.  Heat oven to 400 degrees F.  Line a baking sheet with foil.  

2.  Place squash in the microwave for about 4-5 minutes so that it’s softened and easier/safer to cut.  Remove both ends of the squash, then cut in half lengthwise.  Peel the tough, outer skin and remove the “guts” from the inside of the squash.  Continue to cut the squash into smaller, bite-size pieces.

3.  Place the squash in a bowl with the melted butter and thyme leaves, then generously salt and pepper.  Place on the lined baking sheet and cook in the oven for 40 minutes, flipping halfway through.  The squash should be tender enough to pierce with a fork at the end of cooking.

4.  When the squash has cooked for 20 minutes, heat a large stockpot over medium-high heat, and add the olive oil.  When the oil is hot, add the onions and optional sugar (generally I wouldn’t recommend sugar, but since this is a lot of soup, it’s hardly any sugar per serving).  Add the apples, nutmeg, salt, and pepper.  Cook for about 20 minutes, or until soft and fragrant. 

5.  In batches, add the cooked squash and onion/apple mixture to the blender along with a cup of chicken broth with each batch.  Blend until smooth.  Continue to add the squash, onions, apples and broth.  Season with salt and pepper to taste and garnish with thyme.  Enjoy!

Why Routines Are the Ticket to Success

Humans are creatures of habit.  Most of us have a daily routine of some sort, whether we are conscious of it or not. Life can definitely be hard and full of stress.  The more out of control we feel, the more a routine will benefit us. There aren’t enough hours in the day to get everything done, so keeping a routine helps greatly with time management, efficiency, energy, and motivation. Through personal experience and through my health coaching practice, I have realized that maintaining a routine is repeatedly one of the best ways for achieving success and happiness.

Everyone has their own morning ritual, but the day should begin with some type of routine.  My morning routine begins with my puppy’s cold nose on my arm every morning around 6:45am.  I get up, let him out and Wake-up-to-a-new-day1feed him, drink a warm glass of lemon water and have a small bite to eat while I journal for a little, brush my teeth, get dressed for the gym, work out, and then eat my post-workout meal.  This doesn’t need to be everyone’s routine, but for me, I anticipate my morning going as mentioned.  When these things don’t happen, my entire day is thrown off. Work gets put off, my energy is low, I get crabby often because I’m stressed from my routine being altered, I procrastinate more, forget to do certain things, crave foods I shouldn’t be eating, and just feel out of balance.

Think about the times you’ve traveled or had a reason to change your normal schedule.  Did you notice any differences in your day?  Perhaps differences in your eating, sleeping, emotions, motivation, or stress levels?

Sleep- Going to bed and waking up at the same time is crucial for healthy sleep patterns and deep sleep. Sticking to a schedule also gives our minds a sense of a starting and stopping point with work during the day.  For example, if you work a 9-5 job, our minds know that those hours are working hours.  But if you work a job with inconsistent hours, you’ve probably experienced your mind and body getting out of whack, and that it becomes more challenging to get in the mindset of work mode.

Meals- Try to eat at the same times daily.  This keeps our blood sugar levels steady throughout the day and gives us a sense of consistency.  Even eating the same foods (or similar foods) every day gives us one less thing to think about.

Morning Routine- In my opinion, having a morning routine is one of the best things you can do for yourself. Wake up at the same time, brush your teeth and wash your face, have a glass of water, and get dressed, even if you work from home.  This pattern helps get our mind prepare for the day and for work.  I also find I stay more organized and have more energy during the day if I stick to my morning routine.

Exercise- Even if it’s just stretching or getting off the subway a few blocks early so you can walk the rest of the way to work, a morning routine will help your success.  Exercise is a great way to escape stress and 31d21c8c1ae2bdde84b3483a75531396it gives us a sense of accomplishment.  This initial success in our day prepares us to take on the rest of the day and the obstacles it may throw at us.

Friends and Family- Spending time with the people that make us happy is important for maintaining balance in our lives.  Even with a busy schedule, find a little time during the week to catch up with the people that matter most.

Personal Time- “Me time” is so important!  Our lives are so busy that we often forget to make time for ourselves.  This alone time is time to decompress, reflect, relax, and to do the things that make us happy. Don’t use this time to respond to emails or phone calls… that does not count as personal time.

Interested in health coaching?  Check out my website jkhealthcoach.com for more information or contact me at jessicakhealth@gmail.com.

Sources: Motivate Thyself, Man Cave Zen

Is Working With a Health Coach Right For You?

A-journey-of-a-thousand-miles-begins-with-a-singl-step

The journey to healthy living can be a process.  My personal health journey started toward the end of college.  I had gained 25 pounds at school, hadn’t stepped foot in a gym or touched my sneakers in two years, binged on late night Domino’s and drank regularly (generally vodka with sugar-laden Red Bull).  Everything I purchased from the grocery store had “fat-free” or “light” labels on it, and I couldn’t figure out why I wasn’t losing weight.  I felt like crap and didn’t like how I looked.  Coming from a family of athletes and having been a very active person most of my life, it was unsettling that I couldn’t even run across our relatively small campus to our gym without feeling like I was having a heart attack.

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That’s me in the front during my soccer days as a kid

My dad passing was the event that changed all this.  I began looking at life with a new perspective, that life is too short and there’s too much to experience while I still have my health.  It wasn’t easy transforming my life, especially while in college.  I began with gradual changes, mostly cutting back on alcohol and 2am pizza binges at first.  My senior year I enrolled in both a gym class and a yoga class, which were fantastic and helped get me back in the groove of exercising.

Today, I am in the process of getting certified as a holistic health coach.  My friends now come to me with their food questions and beauty advice.  Exercise has become a regular part of my routine, because I found types of exercise that were fun for me.  I have more energy than I have ever had, and I don’t rely on caffeine.  I’ve also cleaned up my eating, and WOW, what a difference!

If you’re someone who is struggling with weight, skin problems, self-confidence, regular exercise, stress, or anything else, trust me, it gets better if you commit to change.  There are people out there, like health coaches, who can offer support and hold you accountable so that you don’t feel so lost.

If you are interested in speaking with someone about your health and wellness goals, I invite you to schedule a free 30-minute consultation with me.  I am the happiest I have ever been and this feeling is infectious.  Everyone deserves happiness and the chance to spend some one-on-one time with someone dedicated to to helping you look and feel better. There’s no one right way to health and no diet or lifestyle that works well for everybody.  I personalize my programs based on your individual needs.

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Email me for more information, jessicakhealth@gmail.com.