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Crock-Tober Fest -Thai Butternut Squash Soup

October is all about crisp Fall Days. There isn't a better time than to enjoy a hot yummy rich soup. I've given directions so you can make this in your crockpot or on your stove top. Enjoy good food. 

Thai Butternut Squash Soup

  • 1 acorn squash
  • 1 butternut squash
  • 1 onion
  • 1 carrot
  • 2 cloves garlic
  • 2 Tbsp. coconut oil
  • 3-7 cups vegetable broth
  • 1 can coconut milk
  • ½ -1 teaspoon red curry paste
  • 1/3 cup cilantro

Wash squash; peel and chop squash into cubes. Add all the ingredients except the curry paste and cilantro to a crock pot. I used 5 cups of broth and added more after the squash was cooked. Cook on low 8-10 hours. In small batches blend until smooth in a blender. If you have an immersion blender, even better because you can mix it smooth right in your slow cooker. Stir in the red curry paste. Cook for another hour. Add extra vegetable broth to get the consistency you want.

 If you like to do things the hard way: bake halved squash at 350 for 45-50 minutes until tender. In a large pot, sauté onions, carrot, and garlic in coconut oil. Add 3 cups vegetable broth and coconut milk. Then add cooked and cubed squash, cilantro and blend well. Stir in the red curry paste. Cook for another hour. Add extra vegetable broth to get the consistency you want.

This soup is even the better the next day. It tends to thicken in the refrigerator.

A time saving tip is to buy pre-cut butternut squash and go without adding the acorn squash.

Happy Crock -Tober,

Coach Nancy

Fat Loss Follow Along Week 2 Is Here!

Last week we started our 2019 "Fall Fat Loss Challenge", and all week we have been creating awareness of our eating habits by keeping a food log. You can catch up on that here. I would urge you to continue to journal/log as we continue onto our next habit/skill practice.

Eat Slowly

Here's this weeks skill and today's lesson:


New Habit: Take 20 Minutes to Eat Each Meal

As always, we are keeping things simple for you right away. However, just because this seems simple does not mean it is going to be easy. Most people don’t pay attention to how much time they spend eating their food. It is time to bring your focus to how quickly you're eating because it is very important step in understanding the cues of our body.

There may be times when you sit down to eat when you are extremely hungry. Do you think you will pause long enough to take your time to eat slowly? Not likely. We are going to teach you why it's important to ALWAYS be mindful of your eating.

There are many health benefits to gain from slowing down your eating:
Better digestion;
Less food consumption;
More quality time with loved ones;
Weight loss;
Experiencing more enjoyment from your food.

We will go more in depth into all of these over the next week, but for now you have a habit to embark on!

Take 20 minutes to eat each meal, starting today. Let’s start making a sustainable change in the way you eat!


Tip: Set a timer or stopwatch, and be purposeful about tracking how long you are actually sitting down and enjoying your food. You may be surprised!

Zucchini Soup?

There is a lot of Zucchini out in the world right now - true story! Personally I think that's a good thing, because there are so many tasty ways to prepare this versatile veggie. 

But Zucchini Soup?


Garlic, ginger and onion mean it's flavorful and packed full of nutrients, and it can be served hot or cold.

Another special thing about THIS particular recipe is it is just one of almost two dozen included in our next edition of our Cr8 Your Plate meal planning service. which you can now try out free for 30 days. 

Every month you not get only amazing recipes, but we create the meal plans and shopping lists for you. You can access them online through the Modernmeal software platform, get downloadable copies, or both. These are nutrition coach designed meal plans, designed to help you fill your plate (and your belly) with what you need for your best health - all for as low as $15 a month. You are practically stealing them at that price! 🙂

Subscribe to Cr8 Your Plate here, and then collect that Zucchini and get cooking!

- DC

Zucchini Soup

  • 1 tbsp. coconut oil, divided 
  • ½ medium onion, chopped 
  • 2-3 large cloves garlic 
  • 4 medium zucchini, chopped 
  • 4 cups chicken broth (homemade is preferred) 
  • ½ tsp. ground ginger 
  • 1 tsp. sea salt 
  • Ground black pepper, to taste 

Heat ½ tbsp. coconut oil in a large soup pot over medium heat. Add onions, then smash garlic cloves with the flat side of a knife or the bottom of a glass and add to pan. Stir often and cook until the onions and garlic are soft and golden, but not browned, about 7 minutes. Add the other ½ tbsp. coconut oil to the pan, then add the zucchini. Stir to coat the zucchini with the oil, and then cook until it begins to soften, about 5 minutes. 

Add the broth, bring to a boil, cover, and reduce heat to simmer. Let the zucchini cook 45 to 60 minutes until it’s very soft. Carefully, purée the zucchini and broth in a blender or food processor, or with an immersion blender. If you’re using a blender, work in batches, filling the canister only halfway each time. Pour the purée back into the soup pot and add ginger, salt, and pepper. Cook on low heat, 5 minutes, just to combine the flavors. 


When Life Gets Turned Around

Do you like routine? For things to go according to plan? For smooth sailing?

For the most part, that describes me perfectly. Make a plan and stick to the plan. Make a list and check it off in order, one at a time.

Unfortunately there is usually something that gets in the way.

It's called LIFE.

The project gets changed, an appointment doesn't show up, a vendor doesn't come through, Nancy and I get into an argument, or if you ask my kids the worst of all, the internet goes out. The horror!

It's no secret that all of this causes STRESS.

When you walk into the gym to train today, you are going to notice the training board is different. It's out of order. The warmup is on the right and the training is on the left. It's unfamiliar. I think it's the first time in 11 years I've written it up that way. It may be uncomfortable. It may even stress you out a little. It was done on purpose. 

Contrary to popular opinion stress is not a bad thing. We actually need stress to survive and even thrive.

Too MUCH stress though, and we start to break down. Emotionally, physically, psychologically - all of it.

But it's not like you can't do something about it. The "stress monster" can be tamed. Every day when you walk in the gym, train appropriately, and recover well, you are helping tame stress.

You are building RESILIENCY. Toughness. The ability to bounce back.

And it's not the only thing that we can do to address stress. 

Healthy Eating is not optional when you want to tame stress and build your resiliency muscle. The way our bodies function at the cellular level has everything to do with our quality of nutrition. Most disease and death in the United States can directly be linked to lifestyle choices - inactivity and lousy eating habits. The human body has some inborn resilience, but eventually all the excess sugar, fat, calories and alcohol is going to cause it to break down. 

So let's do something about it.

Today registration opens for the 2019 Fall Fat Loss Challenge.

This FREE challenge is designed to help you break the habits of poor nutrition through 4 very specific ways:

  1. Creating Awareness
  2. Recognizing Full
  3. Nourished not just "Fed"
  4. Hormone Regulation and Decision Making

We want to work on breaking the cycle of Emotional Eating, and build resiliency through a healthier body.

There is no drug known to man that is as effective as regular exercise and proper nutrition.

No pill, potion, or lotion will undo poor exercise and nutrition habits.

Your Stress isn't going away. You can't drink it out of existence or eat it under the table. I've tried. Maybe you've tried. It doesn't work. My former 280 pound self will tell you that.

Let's do something better.

Something that is proven to work, every time it's tried, and doesn't come with any side effects.

Except feeling better, if that bothers you.

I don't think it does, why is why you need to head on over and join the 2019 Fall Fat Loss Challenge right now.

See you there!

- DC