Abundant Hope Health Coaching

Thanksgiving post – take four!

I hope you had a memorable and happy Thanksgiving yesterday.  Although the holiday is meaningful for many in the United States, for me it marks a personal milestone and reminds me of the battles I’ve fought and how I’ve grown over the past six years.

Thanksgving 2019 –

Physically, emotionally and spiritually exhausted

Held captive by negative thoughts and limiting beliefs

Little hope that life could ever be different

Limited feeling of connection with others

Thanksgiving 2025 –

Three health coaching certfifications, including the gold standard NBC-HWC

The healthiest I’ve ever been in my life (at 56)

A true “possibility thinker” and generally positive person

Deep knowledge that all my past suffering serves a purpose

Genuine connection with and empathy for others

I could have literally, and I mean that in the literal sense, written pages to chronical my journey from then to now, but all the details aren’t really necessary.

Suffice it to say that coaching and being coached has completely transformed my life, and it’s available to you too.

If you need and want the same kind of transformation that I did, then I’m your girl…a true empathic listener who feels your pain and can gently walk with you on your journey to freedom.

Curious to learn more?  You can book a free call here:

https://BookwithMelanieRietveld.as.me/20MinuteCall

Happy Thanksgiving!  May you be blessed and highly favored.

Ready to go in the oven…Easiest Baked Chicken Thighs.
 

If you’re like me, you want to eat well without spending unnecessary time in the kitchen, especially during summer.  To keep meal prep simple, I’ll often do a big batch of a “protein source” that will last for a few days or more (as an empty nester.)

I also like to switch up my proteins, not just for variety, but because it’s an easy way to include different amino acid profiles and thus ensure adequate intake.

I don’t remember where I found the original recipe, but chose to immediately simplify it by eliminating mixing the seasonings as well as using a shaker bag. 

It turns out yummy every single time and can be used in a variety of ways…salads, wraps, with a side of vegetables, etc.

 

EASIEST BAKED CHICKEN THIGHS

Ingredients:

2 packages organic chicken thighs (or whatever works for your budget. Just buy the best quality that works for you and don’t stress about it.)

1 teaspoon fine sea salt

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon paprika (smoked or Spanish, it doesn’t really matter)

½ teaspoon cumin

1 teaspoon dried oregano

Freshly ground black pepper to taste

 

METHOD

Preheat oven to 400 degrees.

Coat 9x13 baking pan lightly with avocado oil

Add chicken and sprinkle seasonings evenly.

Spray a little more avocado oil over top to keep seasonings moist during baking. I love the Olivia Flairosol refillable spray bottle!  No sticky toxic chemicals and easy to use.

Bake for 40 minutes, rotating pan front to back halfway through bake time.

Enjoy!

Accidentally Amazing Kitchen Sink Banana Bread

 
It’s embarrassing to admit that I can hardly follow a recipe to save my life.  My curiosity usually gets the best of me, and I have to experiment to see what happens if I add or alter different ingredients.

I remember my mom saying, “a recipe is just a jumping off point.”  At the time I didn’t have enough cooking or baking experience to fathom all the possibilities that she obviously knew instinctively.

After 30+ years of cooking and baking, I think I can finally appreciate what my mom was saying.  Truly, most recipes have a lot of wiggle room for fun and experimentation…and, if it flops, so what?  It’s just a recipe. 

That’s how I came up with this lower-carb, no-added-sugar, “fairly healthy” banana bread.  I had looked up a low carb recipe but didn’t like how much almond flour it called for.  Then, in true “mom style,” I went to town adjusting other ingredients so the liquid-to-dry ratio seemed like it would make a nicely textured bread.  I also chose to use up ingredients I had on hand. 

So here it is…

Preheat oven to 350 degrees.  Grease and flour glass 9”x5” loaf pan and set aside.  (Tip:  I use the Olivia Flairosol refillable sprayer with avocado oil.  No mess and no nasty stickiness or toxins from additives in traditional cooking sprays.)

Combine dry ingredients in a large bowl:

1 cup almond flour

½ cup ground flaxseed meal

½ cup chickpea flour

¼ cup gluten free flour blend (plus a little to flour pan also)

2 TBSP xylitol crystals (optional)

1 TBSP baking powder

1 tsp fine sea salt

1 tsp cinnamon

In second bowl, combine wet ingredients :

3 eggs, room temperature, beaten with hand wisk

2 TBSP avocado oil

1 TBSP apple cider vinegar

2 tsp pure vanilla extract

3 ripe bananas, well-mashed

 
Add wet ingredients to dry and mix well.

Add in:

½ cup coarsely ground walnuts

½ cup chocolate chips (Lily’s stevia sweetened, or dark, bittersweet chips if a little added sugar isn’t a concern)

Pour into prepared pan and bake for 50-55 minutes on center rack, rotating pan front to back halfway through baking time.

Cool 30 minutes. Store in refrigerator for up to 7 days.

No further explanation required!

Ok folks, here it is, My first video interview. I'm grateful to Babs Moffett for sharing her wisdom and experience living with type 1 diabetes to encourage and support others.

I'm not gonna lie, I was nervous and this was a learning experience for me, so all the more grateful to begin this interview series with a wonderful friend like Babs!

Please feel free to share with anyone who you think would be encouraged by this interview.

Interview with Babs Moffitt - Living Well with Type 1 Diabetes Learn how Babs Moffitt has navigated decades of living well with type 1 diabetes. She shares her personal experience, as well as how friends and loved ones ...

How are your health and lifestyle habits like finding a frog?

On the surface, it may not be immediately evident. However, long before I was introduced to human behavior and models of change, I learned this most basic concept from watching my two-year-old find a frog.

In the late 1990’s, we moved from Minneapolis, Minnesota to a rented farmhouse in western Wisconsin. This was a huge change that meant leaving my job in pharmaceutical sales to stay home with my baby and another baby soon to follow.

Truthfully, it wasn’t easy to give up silk suits and pretty shoes for Elmo, Spaghettios and living 45 minutes from the nearest Target, but I loved my family and was determined to make the best of it.

Entertaining my children and passing the time meant countless hours playing outside. Pretty much the same routine, day after ever lovin' day...

Until one afternoon my two-year-old son spotted a frog near a certain tree in the yard. Wowza! Talk about excitement, wonder and joy. It was a thrill to see the world through the eyes of a tiny child.

What amazed me after this event is that every time we went outside, my little son headed directly for that tree! He knew instinctively that was where he would most likely find another frog, even at the tender age of two.

This example has come to mind many times as I’ve studied behavior change and worked with clients.

We humans are just kids grown tall, and our brains are wired to seek pleasure, avoid pain and be efficient.

It’s safe to say that we all have our own frog-seeking behaviors... the habits that bring us immense pleasure and we know EXACTLY where to find them! It could be junk food, alcohol, a relationship or Netflix binges...you name it.

Although there can be many steps toward unraveling a long-standing habit, I love starting with simplicity.

In order to change a behavior that you’ve deemed problematic, it’s good to start by giving yourself grace and understanding that your brain is doing exactly what it was designed to do.

The next step is to intentionally decide that making a different choice is important enough to actually follow through.

The third step is what is referred to as ‘Shrinking the Change,’ which

How are your health and lifestyle habits like finding a frog?

On the surface, it may not be immediately evident. However, long before I was introduced to human behavior and models of change, I learned this most basic concept from watching my two-year-old find a frog.

In the late 1990’s, we moved from Minneapolis, Minnesota to a rented farmhouse in western Wisconsin. This was a huge change that meant leaving my job in pharmaceutical sales to stay home with my baby and another baby soon to follow.

Truthfully, it wasn’t easy to give up silk suits and pretty shoes for Elmo, Spaghettios and living 45 minutes from the nearest Target, but I loved my family and was determined to make the best of it.

Entertaining my children and passing the time meant countless hours playing outside. Pretty much the same routine, day after ever lovin' day...

Until one afternoon my two-year-old son spotted a frog near a certain tree in the yard. Wowza! Talk about excitement, wonder and joy. It was a thrill to see the world through the eyes of a tiny child.

What amazed me after this event is that every time we went outside, my little son headed directly for that tree! He knew instinctively that was where he would most likely find another frog, even at the tender age of two.

This example has come to mind many times as I’ve studied behavior change and worked with clients.

We humans are just kids grown tall, and our brains are wired to seek pleasure, avoid pain and be efficient.

It’s safe to say that we all have our own frog-seeking behaviors... the habits that bring us immense pleasure and we know EXACTLY where to find them! It could be junk food, alcohol, a relationship or Netflix binges...you name it.

Although there can be many steps toward unraveling a long-standing habit, I love starting with simplicity.

In order to change a behavior that you’ve deemed problematic, it’s good to start by giving yourself grace and understanding that your brain is doing exactly what it was designed to do.

The next step is to intentionally decide that making a different choice is important enough to actually follow through.

The third step is what is referred to as ‘Shrinking the Change,’ which means you set a tiny goal that’s highly achievable so you can experience success and build confidence.

Then stick with it until it becomes what you naturally do.

Obviously, it’s not always that easy. If you realize you need help with your habits, I can help you. Actually, that’s my superpower!

You can book a free information call on my website:

www.abundanthopehealthcoaching.com

I’d love to visit with you.

To your vibrant health,

Melanie

I'm excited to announce an upcoming FREE mini-class, FRESH HOPE for Sustainable Change.

If you've ever tried to make lasting lifestyle changes to get healthier or achieve a special goal, only to find yourself back in the same old rut...this class is for you!

In just 1 hour, you will learn the ingredients necessary to create lasting change in your life and have the chance to create your own blueprint that will have you moving forward in a realistic and logical way.

I'm not gonna lie, change takes time and a lot of effort, but knowing the necessary steps and mindset tools will be a game-changer and keep you in it for the long haul.

If this resonates with you, don't miss out. Click the link below for details and to register.

https://unique-innovator-4927.ck.page/62bc27ba57

LOW-CARB SAVORY HERB BREAD

Why should you consider ditching high-carb bread in favor of a low-carb option? 

For many people who want to achieve or maintain a healthy weight, too many refined carbs can be THE obstacle that keeps them from achieving that goal.  A big load of refined carbs raises blood sugar, and thus insulin, the body’s fat storage hormone.  Not that insulin is a bad thing…we just need it to stay balanced in order to activate and optimize the body’s natural fat-burning ability.

And yet, many people LOVE bread, including me! 

I have experimented with many ratios and variations of ingredients before deciding that this recipe is the one that makes a delicious loaf that also holds up well to toasting, if desired.  Herbs are optional, but REALLY yummy!

Low Carb Savory Herb Bread

Preheat oven to 350 degrees F (for glass bread pan)

Grease bread pan with small amount of avocado oil and dust with coconut flour.

INGREDIENTS

7 Pasture-raised eggs, room temperature

2 TBSP pure avocado oil

2 TBSP milk (or non-dairy substitute like boxed coconut milk or almond milk)

1 TBSP apple cider vinegar

½ cup coconut flour (level and unpacked)

½ cup almond flour (level and unpacked)

1/3 cup ground flaxseed

1 tsp baking powder

1 tsp baking soda

½ tsp fine sea salt

¼ tsp xanthan gum

Optional Herbs

2 tsp dried chives

1 tsp garlic powder

1 tsp Italian seasoning

Or other herbs to your liking

Method

With handheld mixer, beat wet ingredients on medium for 2 minutes.

Add dry ingredients and desired seasonings and beat on medium for 2 more minutes.

Add batter to prepared loaf pan and bake for 45 minutes.

Cool completely and remove from pan.

Store in sealed container in refrigerator for 1 week, if it lasts that long!