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Perimenopause + Muscle
Turtle Steps! 🐢
This is taking one health skill and making it super freakin’ doable:) Watch the intro video below and follow along with me on my YouTube Channel @BurnBrighterCoaching There’s a new step every 2 weeks. I’m doing it each one with you.
December 2023
Let’s make this easy. Use my 2 resources (below) to keep up with busy days AND feel awesome!
1. TRAVEL WORKOUT videos
I engineered these 2 videos to work anywhere you go. Guest room/ hotel room & airport terminal. Watch the video, then scroll down to grab this now!
2. Eat more fiber
Fiber packed foods keep you full longer so you can get more done AND have less snack cravings. Perfect for holiday season!
High fiber foods also lower cholesterol, boost your energy (thanks to better poops) & reduce your risk of strokes & heart attacks (thanks to removing harmful arterial plaques)
Check out my oatmeal and smoothie videos below:
Click HERE for my List of high fiber foods and detailed guide
Fiber
Feel better without depriving yourself. Simply increase your fiber intake daily! You will have more energy, poop better, lower cholesterol & lower your risk of heart attacks, strokes and dementia (caused by arterial plaques)
Oatmeal is one easy way I boost my fiber intake. I love this set up after a workout (or mid morning on a busy workday) to replenish muscle glycogen and to keep me full longer so I can get more done:)
Scroll down to see my high fiber smoothie video as well
Check out my “November Recipes” for six delicious high fiber dishes.
Shaved Brussels Sprout Salad. With apples and cranberries!
From The Kitchen Girl
Equipment
- chef’s knife
- cutting board
- immersion blenderor wire whisk
- 7-cup food processorfitted with shredding blade
- large mixing bowl
- airtight storage container(s)
Ingredients
For the vinaigrette
- 2 tablespoons Apple Cider Vinegar
- 1 tablespoon Maple Syrup
- 1 tablespoon Dijon Mustard
- ⅛ teaspoon Sea Salt
- Black Pepper to taste
- ¼ cup Extra Virgin Olive Oil
For the salad
- 1 pound Raw Brussels Sprouts (4 cups) rinsed and patted dry
- 4-6 leaves Dino Kale washed, dried, thinly sliced
- ⅓ cup Dried Cranberries
- ¼ small Red Onion diced
- ¼ cup Sunflower Seeds or any nuts or seeds
- 1 medium Apple (any variety) thinly sliced
- 1 cup Pomegranate Seeds
Instructions
- Make the dressing by blending VINEGAR, MAPLE SYRUP, DIJON, SALT, and PEPPER. Drizzle OLIVE OIL into the mixture and continue blending until the dressing becomes creamy and emulsified. Cover and set aside.
- Trim the ends away from BRUSSELS SPROUTS, if needed. Shred Brussels sprouts in food processor fitted with the slicing blade. Transfer to a large mixing bowl.
- To this, add KALE, CRANBERRIES, ONION, POMEGRANATE, and SUNFLOWER SEEDS.
- Add vinaigrette and toss until everything is evenly coated.
- Add APPLE SLICES and gently toss again. Garnish with a few pomegranate seeds and serve chilled.
- Refrigerate leftovers in an airtight container. The salad may lose some crispness over time, so enjoy within a day or two.
Notes
- When selecting Brussels sprouts, ensure the leaves are bright green with no signs of drying or discoloration.
- If a food processor isn’t available, Brussels sprouts can be thinly sliced with a chef’s knife or shredded with a box grater or mandoline at your discretion.
- When dried cranberries become too dry, you can soak them in warm water for a few minutes. This is the best trick to make them plump and juicy again.
- When prepping ahead, prevent sliced apples from browning by placing them 1 cup of water with 1 tablespoon of lemon juice.
- To make ahead, you can prepare the Brussels sprouts and other ingredients a few days ahead. But wait to add the dressing until shortly before serving time to preserve crispness.
You need to add a widget, row, or prebuilt layout before you’ll see anything here. 🙂
Mashed Yams and Goat Cheese.
Ingredients
- 2 1/2 pounds yams
- 8 ounces chèvre cheese, crumbled
- 1/2 cup (1 stick) unsalted butter, softened
- 1 teaspoon salt, or to taste
- 1/2 teaspoon ground white pepper, or to taste
Directions
Peel yams and cut into equal size pieces. Steam or boil for 15 to 20 minutes, or until soft and fully cooked. Drain and let rest a minute or so to evaporate excess moisture.
Place yams, cheese and butter in mixer. Mix with a whip on low speed until smooth and fluffy. Season to taste with salt and pepper. Add rosemary sprig for festive garnish
November Recipes. 2023
The perfect side you didn’t know you always wanted:)
African Peanut Soup. Insanely satisfying
Peanut butter, ground meat of choice + veg broth with onion and tomato. Sounds weird. Tastes amazing
Made with almond & coconut flour. Dairy free and sugar free.
Mexican Turkey Soup. Turkey Leftovers are awesome in this! It’s originally “Mexican Chicken Soup” Just sub Turkey for chicken. My favorite EASY Crockpot recipe.
PCC Mashed Yams and Goat Cheese. The perfect healthy alternative to classic mashed potatoes.
For those (like me) that are sensitive to cow dairy AND get inflammed easily from white potatoes. From the pro’s at PCC Natural Market.
Brussel Sprout Salad with Apples and Pomegranate seeds. From The Kitchen Girl
My festive side contribution to family Thanksgiving dinner this year (2023)!
Delicata Squash. Easy recipe
1 cup of roasted delicata squash has 2 g of fiber
First, cut the squash. Because you can eat the skin, there’s no need to peel the squash before you chop it.
Start by slicing it in half lengthwise. Then, use a spoon to scoop out the seeds and the stringy flesh. Finally, cut the seeded squash halves into thin 1/2″ slices.
Next, season it. Drizzle the chopped squash with olive oil, and season it with salt and pepper. Toss to coat, and spread it in a single layer on a parchment-lined baking sheet.
Finally, bake! Transfer the baking sheet to a 425° oven and bake for 20-25 minutes, until the squash is completely tender and golden brown.
That’s it! I love pairing this with some Whole 30 chili with some goat cheese and avocado on top of the chili Click HERE for Chili recipe
Pumpkin Seeds. Simple Roasted
1/4 cup has 4 grams of fiber and 36 grams of protein!
From 2 pumpkins, dig out the seeds and remove the stringy flesh
rinse off in a colander under cold water and get all the remaining pumpkin flesh off
Lay down a kitchen towel and spread seeds on top to dry. Leave them until they are completely dry 2-4 hours (I just keep mine out for 1-2 days)
Preheat oven to 425 degrees F
Put dried seeds in a bowl with 1 tbsp Olive Oil
Add 1/4 tsp pink himalayan salt
Add 1/4 tsp ground black pepper.
** you can add in a little honey OR other spices like cinnamon, paprika etc.. I keep it simple:)
Cook for 12-16 mins, stir every 5 mins
Enjoy! I love these on top of salads or as a snack. Super filling with 4 grams of fiber and 36 grams of protein in just 1/4 cup!
Fiber. The body’s unsung hero
Research published in 2015 proved that a diet high in fiber reduces the chance of lung disease by 40-50%. So yes.. Fiber can literally help you sing more:)
Fiber also:
- Reduces inflammation (lowers C-reactive Protein)
- Balances hormones
- Keeps you feeling full
- Moves out toxins
- Balances Blood Sugar
- Reduces Cholesterol
I will add my favorite fiber foods & recipes through the next 2 months (Nov & Dec 2022) along with recipes and a guide on high fiber foods. For now shoot for at least 20g of fiber/ day.
Here’s a couple recipes to get you started:
Delicata Squash
Creamy Carrot Ginger Soup
From Everyday Detox, Megan Gilmore
Ingredients
- 1 tsp coconut oil
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1 pound carrots, chopped ( about 3 cups)
- 3 cups water
- 1.5 tsp sea salt
- 2 tbsp freshly minced ginger
- 1/2 cup coconut milk (look for BPA free on the can)
Directions
- Melt the coconut oil in a large stock pot over medium heat and satue the onion until tender, about 8 minutes. Add the garlic and saute until fragrant, about 1 minute
- Add the carrots, water, salt, ginger then bring to a boil. Lower the heat to a simmer, then cover and cook until the carrots are easily pierced with a fork, about 20 mins
- Transfer the soup to a blender, food processor OR use and immersion blender. Blend until desired consistency
- Return soup to pot ( if in blender or processor) stir in the coconut milk and heat until the desired serving temp, serve immediately .