Living Life Balanced Blog

Leftover Turkey & Wild Rice Soup

11/30/2018

Every year for as long as I can remember, my family would make turkey and wild rice soup with the leftover turkey from Thanksgiving. As I got older and started hosting, I decided to keep the tradition alive. It is one of my favorite parts of Thanksgiving! You can also use any leftover chicken if you don't have turkey, any time of the year! We ended up boiling what was left of the turkey to make some bone broth which we mixed with some water for our broth. I am going to list store-bought since that might be easier to come by though. I hope you love this as much as my family and I do!

Leftover Turkey & Wild Rice Soup: Gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN

Servings: 8
Prep/Total Time: 75 minutes

Ingredients:

2 Tbsp olive oil
1 large sweet onion, chopped
4 celery stalks, chopped
2 large carrots, chopped
16 oz baby bella mushrooms, chopped
1 Tbsp minced garlic
1/4 cup parsley, chopped
2 Tbsp fresh sage, chopped
2 Tbsp fresh rosemary, chopped
1 tsp dried thyme
12 cups no-sodium chicken broth
4 cups cooked and shredded turkey or chicken
1 cup uncooked whole-grain wild rice
salt and pepper to taste
Tabasco sauce to taste

Directions:

Add the olive oil to a large stock pot over medium-high heat and add the onion, celery and carrots and cook until the onion is transparent and soft.
Add the mushrooms, garlic, parsley, sage, rosemary and thyme and cook for 1-2 minutes.
Add in the broth, turkey/chicken and wild rice. Bring to a boil and then cover and reduce heat to a simmer.
Cook for 1 hour. Add more liquid if needed.
Season with salt and pepper to taste and serve with Tabasco sauce for each person to add to their own liking.

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How to Host a Stress-Free Holiday Dinner

11/20/2018

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How to Host a Stress-Free Holiday Dinner by Elena McCown, LLC a health coach in Franklin, TN

Don't let the holidays be stressful! Take charge and plan ahead to actually be able to enjoy the day with your friends and family. If planning and hosting is too stressful for you, then either let someone else do it or just hire help - cleaning crew, meal delivery/meal service, go out to eat, etc. If you do want to take it on, view the tips below so you can host AND have fun!

1. Make a menu. Figure out how many people will be coming, how much food you will need, round up your favorite recipes and print it out for everyone to see! You don't need a million things, focus on the basics and stick to what is easy for you.
2. Gather your serving pieces. Make sure you know how you will serve each dish and that you have everything you need. Also, check on your plates/cups/utensils/napkins so you can buy more if necessary.
3. Make your grocery list and stick to it. Go through your recipes and write down all of the ingredients you will need to cook everything. Create the list according to how your grocery store is set-up: produce, dairy, dry goods, cold/frozen, etc. Get your groceries a few days ahead of time so it isn't a stressful last minute shopping trip.
4. Arrange your fridge and pantry. Place the items you will need front and center. This will also help you to not forget anything shoved in the back!
5. Prepare ahead of time. If there are certain items on your menu that can be made ahead...do it! Anything that can be refrigerated or frozen for a day or two, or easily reheated are perfect things to make early.
6. Make a food timeline. Count backwards from when you want everything to be ready. Take into consideration what appliances you will be using, how long everything takes, and the order things need to be ready by.
7. Set the table. Get the table ready first thing so you don't have to worry about it as all of the food is finishing up and it is almost time to eat.
8. Recruit help! Ask your family and/or friends if they would be willing to help with specific tasks. This will take a lot of the pressure off of you so you can make sure everything gets done and you aren't doing it all yourself.
9. Set up snacks and drinks. This will help keep everyone satisfied until your meal is ready. Set this up outside of the kitchen to prevent the kitchen from becoming too packed.
10. Enjoy yourself and your company! Don't put so much pressure on yourself, have fun being with everyone and just relax and enjoy the products of your hard work! Remember that nothing is perfect and nobody expects it to be. Do your best and have a great time!

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Top 10 Healthy Thanksgiving Tips

11/12/2018

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Top 10 Healthy Thanksgiving Tips by Elena McCown, LLC a health coach in Franklin, TN

Thanksgiving sure did seem to sneak up on us quick this year! I can't believe it is already next week. I am so excited since we are hosting Thanksgiving and some of my family and friends are visiting us for a few days! I have always been a planner so I have been thinking ahead for awhile on what to do with everyone while they are here, what to eat, what to drink, etc. It is always important to me to stay healthy but I am also realistic, love good food and drinks, having a good time and just relaxing!

So how do I combine all of this together, especially during the holidays? I usually pick a few "special" meals, like Thanksgiving dinner, and maybe a night or two of going out, where I will eat whatever I want, but in moderation. The rest of the time I keep up my daily food habits. I also make sure to stay active. It might look a little different than normal but I still make sure to fit it in and invite my guests to join if they are interested. It is a little easy to spiral out of control in times like this but if you go in with a plan, you can stay ahead of the game! Here are some tips on how to implement healthy behaviors for yourself this Thanksgiving:

Make or bring your own healthy food, snacks and drinks wherever you are going (or at your own house).
Keep your normal, healthy food routine and plan for your special indulgences (in moderation).
Don't starve yourself so you can eat more later, that usually ends up working against you.
Fill your Thanksgiving plate once, focusing on filling it with veggies and lean protein and a small serving of the more indulgent foods.
Don't go back for seconds, if anything, try to make sure there are leftovers so you can eat a little bit again the next day and actually enjoy it, instead of feeling stuffed and tired.
Make your food selections worth it. Don't just eat it because it is there.
Treasure the time spent with your family and friends instead of just focusing on the food and drinks.
Drink mainly water. Alternate a low-calorie beverage (wine, light beer) with a full glass of water to help yourself slow down.
If someone is pressuring you to eat something they made, take them aside and explain to them that you love their cooking but that you feel so much better when you don't overeat and you would rather not. You could also ask if you could take some home with you if they don't leave you alone about it. Just remember that it is your body and your choice if you want to eat something or not, don't feel pressured to do something you don't want to do.
Plan some sort of activity for yourself and/or the whole family to stay active and sane! Turkey Trot or after dinner walk, anyone?

But all of this aside, it really is okay if you eat a little more indulgently than you desire on Thanksgiving. It's not a big deal, just pick back up where you would like to be at your next meal and move on. Enjoy yourself.

If stress is your main concern, make sure to carve out a few minutes to take care of yourself each day. If it is going on a walk/run, doing yoga, taking a bubble bath, reading a book or meditating, make sure you do it to stay sane...not only for yourself, but for others, lol! Need help meditating? Try downloading an app like Calm or Headspace!

Need more help than this? Check out my Balanced Eating + Workout Plan on Prepear and you will receive 6 weeks of menu plans for breakfast, lunch, dinner and snacks and a workout guide - all to keep you healthy and sane throughout the holidays this year! Just need help with your Thanksgiving menu? Get it all planned for you for 8 people right here!

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Super Smoothie

11/9/2018

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It is getting cold here in Nashville so I am taking us back to the summer with this beautiful Super Smoothie! Not only will this make you feel like you are back at the beach, but it will help boost your immunity for the changing weather! If you haven't tried a green smoothie before, now is the time to do it! I promise, you can't taste the spinach!

Super Smoothie: Gluten free and dairy free recipes by Elena McCown, LLC a health coach in Franklin, TN

Total Time: 5 minutes
Serves: 1

Ingredients

½ banana
1 orange, peeled
1 cup spinach
½ cup Kite Hill unsweetened, plain yogurt
1 Tbsp chia seeds
½ cup unsweetened plain pea milk
Ice (optional)

Directions

Blend together all ingredients until smooth.

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Savory Oatmeal

11/2/2018

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Savory oatmeal? Have you ever heard of such a thing? Normally when one thinks of oatmeal, they think of peaches and cream, cinnamon sugar or whatever else came in those sweet little packets they had growing up. Time to switch things up! Bored of the same old breakfast recipe? Try this one out for a nice change. This will keep you full and satisfied until lunch rolls around! Bonus: you will get in a few servings of vegetables first thing in the morning! Fuel your day right!

Savory Oatmeal: Gluten free and dairy free recipes by Elena McCown, LLC in Franklin, TN

Servings: 1
Prep/Total Time: 15 minutes

Ingredients

1/4 cup oats
1/2 cup unsweetened plain pea milk
1 clove garlic, minced
½ tsp olive oil
1 egg
1 cup arugula
½ cup cherry tomatoes, halved
¼ avocado, chopped
1 Tbsp scallion, chopped
Pinch salt and pepper
Balsamic vinegar drizzle

Directions

Combine oats and milk in a small pot. Heat on high until boiling, reduce to low and stir in garlic and a pinch of salt. Cook for an additional 5 minutes or until oats are creamy.
Heat ½ tsp oil in a small sauce pan and crack an egg in the pan. Let cook until firm enough to flip without breaking the yolk. Cook for a few more seconds until desired doneness.
To serve, place arugula in a serving bowl and top with oatmeal, egg, cherry tomatoes, avocado, scallions and season to taste with salt and pepper with a drizzle of balsamic vinegar.

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