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What's in store for today:
- The Perfect White Chicken Chili For Fall
- A High Protein Pumpkin Spiced Drink Without The Guilt
- Meet My New Running Coach - The Runna App
Hey friend,
Most of you probably don't know this, but in another life I worked in the Christian music production world down in Nashville, TN as a recording engineer 🎸
While I don't work in the music industry professionally, I do still play for the worship team at my church and I dabble in writing worship music as well.
Well, I recently started producing music / songs again as a way of putting out songs that will uplift and encourage my clients, family, friends, and hopefully many others in the world (God willing).
I haven't yet begun publishing on streaming platforms just yet, but here is a little taste of a song I wrote and produced this week.
It is a song about how God uses our trials and our trauma to strengthen us, to teach us, and ultimately build us up and to equip us to serve others.
It's called No Shortcuts Going Where We Are and you can listen here before it's released to the public.
I hope it encourages you 🙏
The Perfect White Chicken Chili For Fall
There's nothing better than a bowl of chili to warm your soul as the fall weather starts to sneak in. 🍁
This White Chicken Chili recipe comes straight from the Healthy & Whole Cookbook, and is a huge favorite in my family and among our clients.
You can throw it together in the crockpot in less than 5 minutes, walk away, and have dinner ready for the whole family by the time evening rolls around.
Not only does it taste AMAZING, but it's only 235 calories per cup and is 56% protein per serving 💪🏻
Matt' Famous White Chicken Chili Recipe
Bulk Serving Recipe Makes 8 - 1 Cup Servings:
- 235 calories per cup
- 56% protein
- Only 38% Carbohydrate
- 30 Grams Protein
- 20 Grams Net Carbohydrate
- 2 Cups Chicken Bone Broth (Must be bone broth NOT regular broth)
- 2 lbs. Chicken Breast Tenderloins
- 2 15.5 oz. Cans Bush's White Chili Beans
- 2 Cans Diced Chiles (Use regular for less spice, or hot chile's for more heat)
- 2 Packets of White Chili Seasoning (We used McCormick Brand)
- Salt to Taste (We used 1 Teaspoon)
- Add the chicken breasts, chicken bone broth, white chili seasoning, diced chiles, and white chili beans to the crockpot and stir it all up so that it is mixed together well and the chicken is submerged. Put the lid on and cook until the chicken is fully cooked. Usually 4 hours on high, 6-7 hours on low.
- Once fully cooked, stir with a fork or other utensil to shred the chicken breast and enjoy!
A High Protein Pumpkin Spice Drink (Without The Guilt)
As fall approaches so return all things Pumpkin Spice 🎃🥤
The problem...most of the tasty pumpkin spiced drinks out there at Starbucks and other establishments are SUPER high calorie with tons of sugar and fat making them something that can very easily derail your weight loss efforts.
So, I guess you should just go without your pumpkin spice fix this year then right? WRONG!
Here are 3 ways you can get your Pumpkin Spice drink fix with tons of protein, but none of the guilt:
1️⃣ The Premiere Protein Pumkin Spice Protein Shake
This Pumpkin Spice shake is the foundation for our coffee recipes below, but our pumpkin spice lovers will love this shake all by itself as a standalone sweet treat packed with 30 grams of protein 🧡
2️⃣ The High Protein Starbucks Latte - Pumpkin Spice Edition
A couple of weeks ago I shared my hack for a super high protein iced espresso latte from Starbucks using the Premiere Protein Shakes.
Now, you can use that hack with this Pumpkin Spice Premiere Protein Shake, too.
Order This: Double shot of espresso, iced, in a venti cup.
Then pour the protein shake over the espresso and ice and boom:
☑️ 30g protein
☑️ Minimal carbs & fat
☑️ Full iced and spiced coffee experience
I like mine extra sweet, so I add 2 packets of stevia. 🤌🥤
3️⃣ Home Made Pumpkin Spiced Iced Coffee
I shared this Ninja Iced Coffee Maker that we bought in last week's Feel Good Friday edition, and it's perfect for making your own iced coffees at home for much less than you would pay at Starbucks for essentially the same experience.
Just put a coffee K-Cup in the machine (you can use grounds as well)...fill your glass half way with ice...select the "Over Ice" option, select 12 ounces, and hit the brew button.
Then add a couple of packets of Stevia Powder for added sweetness and fill the rest of the glass with Pumpkin Spice Premiere Protein Shake.
With these three high protein options, you can have your pumpkin spice every single day!
Meet My New Running Coach - The Runna App
If you've read any of these newsletters recently you already know I recently became a runner after a lifetime of hating on it.
Ironic...I know, but here we are. 😂
Long story short, I kept getting myself injured because I was running with poor form AND trying to run too fast and too far before my body was ready for those things.
Finally after my second injury and having to take more time off from running to heal, I decided it was time to get a coach to put together a running training plan that I could follow and that would allow me to build my speed an distance the RIGHT way, and that hopefully could fix my running form issues as well.
This is where Runna came in.
I learned about Runna through another app I shared about in a past newsletter called Strava. Turns out Strava and Runna have a partnership so I was able to get a discounted price to bundle the Strava app with Runna's premium coaching to have the best of both.
I can't express just how amazing this app is, but here's a list of my praises:
- When I signed up it asked me a ton of questions to help me find the right training plan for me starting out. I settled on a "Run Farther" plan that will help me build my body up to run longer and longer distances over the course of 8 weeks, which is perfect for someone like me who has aspirations of doing an ultra marathon in the future.
- Once the training plan was created it populated all the workouts onto a calendar so all I have to do is tap to start the workouts on my Apple Watch, and then with my headphones in it guides me through the entire workout.
- It gives me excellent voice prompts thoughout the workout letting me know how far I am through the workout, and how I am doing with my pace. If my pace is too slow, it tells me to pick up the pace, if it is too fast, it tells me to back it off a bit.
- It tells me exactly what pace I should aim for and encourages me not to run faster than the recommended paces and also tells me WHY it's important to run at the slower pace. Super helpful.
- It has me do several different types of runs in my schedule from "easy runs" at a conversational pace, to "tempo runs" which are run / jog intervals, to "threshold runs" which are very high intensity run / walk interval workouts, and then "long runs" which are runs intended to stretch my distance to new records at conversational paces.
- The app has an entire staff including olympic running coaches, phyical therapists, etc. so you can message them with any questions and they will guide you.
This app has been a true God send in helping me to progress my running craft safely and efficiently, minimizing injuries, and maximizing my speed to results without having to think about it.
And I can't recommend it enough for those who are passionate about running.
You can download it for Apple devices here.
🎙️ New Podcast Episode
Losing 70 Pounds With Jillian Litke
Just recorded this amazing podcast interview with an amazing friend and Healthy & Whole client, Jillian Litke.
In this episode Jillian shares:
- How she persevered through big life changes and challenges
- How she overcame menopause to finish her journey
- How she overcame complacency of early success by reimagining her "why" many times along the way
- And so much more.
If you're a working mom who struggles with weight loss, this is a conversation you don't want to miss.
Client Of The Week: Jillian Litke
I shared the podcast episode so I'd be remiss if I didn't share her amazing progress right here in this newsletter.
Over the course of the last 3 years with us Jillian has done FAR more than lose 72 pounds.
She has done that through big life changes, career changes, health obstacles, and so much more.
She is a beautiful example of what the REAL long term developmental process and transformation looks like for MOST people.
Amazing results initially, then a period of challenge and struggle as she learns to be successful despite challenges and to overcome her old identity clashing with her new one.
And then after persevering through that period of deep growth coming out on the other side with a lifestyle that feels sustainable, and an identity that can withstand the storms of life.
Absolutely inspiring!
A Quote To Finish Your Week Strong
"How you start your day is how you live your day, and how you live your day is how you live your life."
- Aubrey Marcus - Author of Own The Day Own Your Life
When you're ready, here's how I can help:
If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help. Apply for coaching here in the Healthy & Whole Mentorship Program.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
