There is nothing like having a soup that warms the heart and fills the soul. This is one of them. This lentil soup is super tasty and nice and hearty. It's easy to prep, and doesn't take long to cook. About 10minute prep time and 20minute cook time.
Celery Stalks Chopped
3 Carrots Chopped
1 Red Bell Pepper Chopped
½ Yellow Onion Chopped
2 Cups Dry Red Lentils (rinsed)
4 Cups Vegetable Broth
Yield 2 Cups of Water
1tsp Dry Oregano
1tsp Dry Thyme
½ tsp Ground Black Pepper
½ Lemon Juice Squeezed
Salt to taste
1tbs Olive Oil (Enough to coat the pot)
After you chop and prep your vegetables, heat your dutch oven or pot, add your olive oil - just enough to lightly cover the pan. Once oil is hot, add your vegetables (celery, carrots, red bell pepper, and onion) to the dutch oven and saute for 3-5 minutes on medium heat. Rinse your red lentils and add them to the veggie mix, let them cook for 1-2 minutes while you stir.
Add your vegetable broth and bring to a boil. Add your seasoning (Cumin, coriander, oregano, thyme, black pepper). Lower the heat to a high high simmer, and cook for about 20 minutes or until lentils are tender. Add water as needed.
When lentils are tender, stir in lemon juice and add salt to taste. Let cool, and enjoy this tasty lentil soup.
Makes about 6 servings.
1 Serving is about a cup.
2.4 grams of fat.
48 grams of carbs.
18.8 grams of protein.
How to incorporate veggies into your dishes.
We all know that vegetables are good for you and that they are healthy to eat. But some of us have a hard time getting these nourishing bites into our system. It might be that you don’t like them or maybe you just don’t know how to prepare them in a way that you CAN enjoy them.
I love salads. I’m one of those people who could have a salad each day, not get tired of it, and be super content with raw veggies over a green leafy bed. But this isn’t the case for everyone. You don’t have to only eat salads to be healthy, there are other ways to eat your nourishing colors.
I started to play around with different ways that I could add vegetables into our meals and snacks at home once my son started to get a little picky with his solid foods. At first he seemed to enjoy eating veggies, and now it’s a hit or miss. So I got creative with some recipes and mixed some of the nourishment into dishes that I know he would enjoy.
The recommendations for vegetable intake (for an adult) is: 4-5 servings of vegetables a day. A serving of vegetables can look like: 1 cup of raw leafy vegetables or ½ cup cut up raw or cooked vegetables.
8 Ways To Incorporate Vegetables In Your Lifestyle To Help, Not Only Nourish Your Body, But Help You Enjoy The Foods
My ME time is uninterrupted time for myself, my mind, and my health
Before being a mama, keeping a work-life balance came easy to me. I stayed productive with work, household needs, made time for friends and family, along with time for myself - with ease.
After having Baby Boy, things got tougher. I am even more busy juggling my work-life balance. Having a tiny human attached to the hip is a beautiful thing, but also makes it challenging to do something for only myself. My thoughts are consumed with things to better his life, to make him happy, to make sure he is feeling the love always 💕So my needs don’t cross my mind during the day, or if they do, it is quickly forgotten with this mushy mom brain I have acquired 🤦🏽♀️😆.
During his waking hours, all my attention is on Baby Web. Trying to find the time to do anything else is tough - I will continue to try, but it is tough 😆 When he naps and is down for the night, I can focus on work or household chores -whatever the priority is.
I love the time I spend with Baby Boy, but let’s be real, we all need some time to ourselves, even if it’s for a moment - to meditate/to breathe/to just step away and do something we love. With being a mom I’m finding that the window of opportunity for uninterrupted time is limited and small. (At least for right now. I hear it gets better 🤞🏽😊)
For me, the time that I have, uninterrupted, is in the morning before my hubs has to begin work. So, the amount of time I have depends on when I wake up. And with my tiny human alarm clock, I’m guaranteed an early rise to start my day with some me time. 😂
I sometimes spend it with a workout/run and a shower. Other days I may use it to catch up on some sleep and a shower. I use the time for the things that make me happy and help me function better through the day. Comment below and tell me what you enjoy doing during your alone time.
Whatever time is open in the day for you - make sure you take it. Even if it’s just for a short moment. Take that time to do something for yourself, take the time to focus on your health (mental & physical), take that time to do what you need to do so you can be better, so you can feel better. LOVE AND TAKE CARE OF YOURSELF. ♥️
How can we make sure we get this time for ourselves? Here are 4 tips to having your ME time.
Body Weight Workouts
Body weight workouts are some of my favorites! This type of training can go from simple movements, to challenging your body’s strength in unbelievable ways. Not to mention, body weight routines can be done ANYWHERE, because most don’t need equipment. And if there are pieces of equipment that need to be used (ie: steps/benches/chairs/poles/etc), they can usually be found around the house or outside at parks.
With the pandemic going on, and all of us being stuck in our homes ALL day long, it can be tough to get ourselves moving. But it is more important than ever to do so.
The more sedentary we are, the more we put our health at risk for joint problems and diseases.
So, that being said, what is 20-30 minutes out of your long day? If you are utilizing some space in your home for your workouts, or heading outside in the yard, or to the park, you can get a quick and efficient resistance workout in, using just your body weight. No it’s not a gym, and no it’s not heavy lifting - but there are ways to manipulate the movements to give your muscles a different type of challenge and to help you build and maintain your strength.
There are so many ways you can challenge your body. You don’t always need weights, you just need to manipulate what you do have and start moving!
When it comes to working out at home, the biggest question that I get is, "What equipment should I get?" And with that, it always depends on the individual. If you live in a small space and don't want your gym equipment out in your living room every day, then you can look for pieces that are easy to store and still very efficient. But maybe you have enough space to have an entire space just for working out and don't mind displaying your gym equipement, then you can get multiple dumbbells and kettlebells - maybe you want to get a rowing machine, or another piece of cardio equipment as well as the weights. Each individual is different when it comes to purchasing equipment for your home. But it's always great to have the extra resistance.
Whether you are somebody who religiously heads out of the house to workout in a gym facility or you would rather stay home to workout, it’s always a great idea to have some equipment for those home workout days. We are all home more so now than ever before with the pandemic, so it’s a good idea to have a few things that will help you keep up with your routine when the gym isn’t an option.
Here are some of my favorites to help get you started with your home fitness collection. The equipment that I recommend is easy to store and very versatile - So whether you live in a spacious home or a studio apartment, you’ll find that these pieces can be very efficient in building strength and endurance, while making it easy to pack/put away.
5 Pieces of Equipment to Start Your Home Gym/Studio
It is so easy to create excuses to keep us from starting habits for a healthy and active lifestyle, even if we know that starting it can greatly benefit us. We all want a quick fix, a magic pill to do exactly what we want done, a snap of the finger and BAM you look good and are healthy as a horse. But if I’m being honest, it doesn’t happen that way.
Sure there are trendy crash diets and workout challenges that help people achieve a goal in a short period of time, but that doesn’t last long. Those results don’t last, and usually lead to unhealthy habits that continue and repeat. To really get on track, it is okay to start small and to start slow. You want to get into a healthy habit and create routines. The goal is to create a lifestyle that you can keep up with, so you can enjoy life and love who you are.
It may be a new year, but every day is a new one, so why not get started now? The best way, that I have found, to keep me on track with my goals is to write down everything. So do it, write it all down - everything you want to accomplish, how you are going to accomplish your goals, the things that make you feel good - write it all down.
Create a list each week of what needs to get done. Set your priorities, so the most important tasks can be finished first. Create small goals each day/week that are easy and realistic for you to complete.
How do you make health a priority? Focus on movement, on drinking more water, on eating your fruits and veggies, on getting more rest and sleep. Think about why you are doing this, is it for yourself?
Some examples of these health and fitness goals can be:’
In order to see the results, you have to start somewhere, you have to progress, you have to build, and you have to be CONSISTENT. Create a healthy habit, and make a lifestyle for yourself.
Get organized - Set your priorities - Get started - Hit those goals
Jenna Webster CSCS