As we head into the Fall and Winter months, you’ll start to see all the beautiful winter squash, pumpkins, and gourds festively adorning your supermarket produce aisles. While pumpkin is a first pick for many people, don’t underestimate other favorites like butternut squash and acorn squash.
Butternut squash is full of Vitamin A, Vitamin C, as well as magnesium and potassium. The Vitamin C is beneficial for keeping your immune system strong as we head into cold and flu season, and Vitamin A can help with healthier skin and nails. While acorn squash has very similar benefits, it’s also high in fiber, high in antioxidants, and has been shown to help regulate blood sugar. And even though your first thought when you think “pumpkin,” maybe that Thanksgiving pumpkin pie, pumpkin can actually help aid in weight loss! It’s full of fiber, so it helps you feel full longer and contains no saturated fat.
So how can you add these three seasonal squash into your diet? Here are a few of our favorite healthy recipes!
While it may be quicker and easier to rush out to your neighborhood coffee shop for this seasonal favorite — you’re likely getting a LOT of unhealthy ingredients! Your typical Pumpkin Spiced Latte can have close to 400 calories and 50 grams of sugar! Not to mention NO real pumpkin, artificial caramel color, and artificial flavors. Here is a healthier version you can make at home.
Combine the following in a glass or coffee mug:
Whisk together and put on the stove until warm..
This is a quick and easy way to make acorn squash that will leave your kitchen smelling like the flavors of fall! To prepare your squash, slice it in half and remove the seeds and stringy pulp.
You will need:
Place your acorn squash upright in a glass dish or dutch oven. Poke a few holes in your squash with a fork or knife for even cooking. Place a tablespoon of butter in each acorn squash half, sprinkle with the coconut sugar, salt, cinnamon, and nutmeg. Drizzle with the maple syrup. Add a small amount of water to your pan and cover with a lid — this will create steam to help soften your acorn squash.
Bake at 400 degrees for 30 minutes, then check the tenderness of the squash. Cook for additional time if needed. Serve alone or with added greens on the side.
This is an incredibly easy dinner meal that will serve a family of four (with leftovers!) It’s full of delicious flavors and a variety of nutrients, fiber, and plant protein. Not to mention, it cooks all day in the crockpot and makes for easy clean-up!
Combine the following in a 6-quart crockpot:
Stir to combine, cover and cook on low for 6 hours or high for 4 hours. About half an hour before you plan to serve, add 3 cups of chopped kale. You want the kale to become tender, but not be overcooked.
Season with additional salt and pepper if needed and serve!
(For established clients)
Not sure WHO to book with? No Problem! Here at MHH we have an AMAZING team of coaches and EVERY ONE OF OUR COACHES can help you with ANY of your conditions, so just pick the one that has availability on the day and time that works best for you.
Not feeling well and looking for help with your condition, diagnosis, or symptoms that won’t go away no matter what you have tried? Our holistic biological health coaches can help you! Our coaches teach you how your body works, what the underlying cause of your condition or symptoms are, and how to fix and address them using long-term solutions that are data-driven and that work!
Our holistic biological health coaches have a deep understanding of advanced functional testing and genetics testing, along with much experience in complex cases.
Our biological coaching team works with you to empower and teach you how to understand and interpret your lab results, what your results mean, how they are connected to your health conditions or symptoms, and most importantly, what to do with the information, how to put protocols together based on your lab results, and when to reorder your various labs to track progress.
You will become your own healing master learning how to navigate the healing process, how to modify your protocols, when and how to detoxify your organs and cells from the toxins discovered on your lab results. You will learn the importance of tracking your assessment forms and symptom sheets and how to troubleshoot your healing process.
In addition, you have the opportunity to learn how to understand YOUR genetic blueprint – Our coaches are trained in the field of epigenetics and understand implicitly that YOU are in control of your own gene expression and how your genes either work for or against you. If you choose to add genetic testing into your program, your genetic blueprint information can be used not only to help drive your plan of action for healing, but also it can be used to understand your body’s unique nutrition, lifestyle, sleeping, eating, and physical activity needs are so that you can optimize once you are healed.
Get help from our functional nutrition coaches who understand that there is no ONE diet that is right for everyone. Our nutrition coaches work hand in hand with our biological coaches so if you need any lab work done or specific protocols that would require supplement protocols, you have a team working on your behalf and your nutrition coach would make recommendations for which other team coaches would be able to help you.
Your coaches will teach and empower you to learn how to determine and navigate your diet modifications which are decided based on your extensive intake forms, history, and your lab data that your coaches may want to order for you. Based on all of this information, they will teach you what foods to eat and not eat according to various conditions and why.
Your functional nutrition coach will help you learn what substitutes you can use when there are certain foods you may need to stop eating for a period of time, how to put your meals together based on your dietary needs per your lab data, how and when to incorporate gut repair protocols, and what lifestyle modifications you want to address based on your labs and your health conditions.
Nutritional coaching can be a great tool by itself or combined with coaching from our biological coaches. You can schedule with either our biological or nutrition coaches and they can help you get started and make recommendations as needed.
Many people who have successfully mentored with our nutrition coaches have had past issues such as:
Mindset, past and present traumas, and limiting belief systems are some of the biggest barriers to healing, so much in fact that gene expression and biological ‘engines’ of the human body can change for the worse because of it.
In the many years, we have been working in the field of holistic medicine, helping people who have tried everything else with no success or little success, we have discovered how great of an impact our thoughts, beliefs, and past and present trauma, and chronic stress can be to the human body, mind, and spirit.
The rate of recovery and healing for those who place emphasis on creating new neurological pathways to imprint new and healthy mindsets and belief systems in how they perceive themselves and the world around them is greatly improved when the psychological aspect of mindset and integration of mind, body, the spirit is addressed through repatterning of the mind and body neurology.
By removing barriers discovered from traumas, mindset, and conscious/unconscious patterns that are not congruent for healing, health, and vitality, you set yourself up for the best outcomes in your healing journey. Healing only occurs when the physical, emotional, and mental barriers to healing are removed.
Therefore we incorporate mind, body, spirit integration work into our programs and in doing so, we see exponential increases in positive outcomes with our clients. We have put together the most comprehensive ‘whole person’ approach in the world, and this is why our results are so successful.
Our Emotional Processing, Stress Release, & Neurological Repatterning coaches work with you to create new neurological connections, anchor new neurology, and habits, and show you how to become aware of any conscious or unconscious belief systems that may be holding you back from healing and total health.
You are welcome to try one or two appointments to see what you think. We typically recommend a minimum of 6 sessions to make an accurate assessment of how this type of modality is working for you.
Here are some of the modalities our Emotional Processing, Stress Release, & Neurological Repatterning coaches use for brain and body repatterning:
Breathwork is more than just a simple exercise of intentional breathing. Specialized breathwork techniques are used to facilitate major transformation and healing by encompassing a wide range of therapeutic practices that are extremely powerful in providing immediate relief for pulling people out of fight or flight (the amygdala hijack we teach about in Part 2 of our Mastering Trauma Masterclass).
This vagus nerve activation through breath work activates the rest/digest (parasympathetic nervous system), stimulates healing, reduces blood pressure, reduces the cortisol stress response, regulates hormone and blood glucose activity, and heart rate variability (the biological stress response). It rewires the body for self-regulation of the nervous system in a manner that optimizes the body and creates resilience in times of stress.
Yoga breath therapy allows you to disconnect from the mind chatter, mind racing, and negative self-talk and reconnect with your body your energy. From this elevated state of awareness, you are able to facilitate healing, growth, and expansion. And if you are looking for some expansion of your body/mind/spirit awareness, then this type of breathwork can be nourishing and can facilitate the next layer of peace, love, gratitude, connection, clarity, and insights.
In the many years, we have been working in the field of holistic medicine, helping people who have tried everything else with no success or little success, we have discovered how great of a damaging impact our thoughts, beliefs, and past and present trauma, and chronic stress (the fight or flight response) can be to the human body, mind, and spirit.
By becoming aware of how to regulate our own nervous system, and resolve traumas, mindset, and conscious/unconscious patterns that are not congruent for healing, health, and vitality, you set yourself up for the best outcomes in your healing journey. Healing only occurs when the physical, emotional, and mental barriers to healing are removed.
The rate of recovery and healing for those who place emphasis on:
….. Find much success and amplification in their healing journey.
🎉 Black Friday Special 🎉