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  • theluciemitchell


Updated: Sep 9, 2022

So let me tell you an interesting story.

About 2 months ago, I finally had reached my limit! I was doing all the exercises, following my containers and meal plans, drinking water, getting enough rest. You name it, I was doing it. The problem was that the scale wasn't budging, my clothes weren't fitting any looser, I wasn't feeling energized and comfortable or even confident. I could just feel the something was wrong. So I went to the doctor. But not just any doctor. I went to a........Weight Loss Doctor (gasp)!

Wait a minute! Aren't I a health and wellness coach? Shouldn't I already know what to do? That is what I thought, but I am also not a doctor. And not all diets or meal plans are cookie cutter. So I decided to seek out the professional and see if I was missing something or if I was correct and something was going on with my body.

Long story short, there was something going on. After some blood work, glucose test (gross!!!) and lots of consulting, I found out that my body is all sorts of out of whack! My hormones were in utter disarray, my body is trying to go into a diabetic state and I am peri-menopausal! So Progesterone to the rescue for my hormones and cycle regulation and Low Carb Nutritional Plan to help boost weight loss and control the diabetic symptoms and Metformin to control the insulin spikes. Easy peasy, right?

Well the medications I can handle and I will spare you the details of the side effects, but Low Carb!!!! Are you kidding me right now? What about my beer, and bread, and well just all things carbs? Let's just say, I carb-loaded the day before I was to start this new plan. I'm taking carb-loading like I am running a freaking marathon! All kidding aside, I did tell myself that I would give it 30 days. If I saw no results, then we would have to figure out something less restrictive. That was September 11th. As of today, October 13th I have lost 14 pounds! And I have no intentions of going back!

Of course, this does mean cooking separate dishes for the family or trying to sneak in low carb dishes. But if mama is seeing results, then the rest of the family will too. I have done so much research about the benefits of lower your carbohydrates and checking the glycemic index of certain foods, that I often feel like my head is going to explode. Which leads me to my next of September 26th, I am enrolled at the Institute of Transformational Nutrition to become a Certified Holistic Nutritional Coach! Yep, your girl is getting certified and getting some knowledge!

Bottom line is that I wanted to be as knowledgable as a coach as possible while also changing my life for the better. Which of course gets me to the main topic.....this amazing soup! I found this recipe while surfing the web for crock pot and/or instant pot recipes for this Fall Season. I tweaked the original recipe a bit based on what veggies I had on hand. Bonus is that you can add protein if you'd like! It really is versatile!

I will of course keep you all updated on my certification and my own health journey, but what I need to stress is the importance of listening to your body! What may work for one person, may not work for the next. I ignored so many signals that my body was sending and don't want you to do the same.

Now for the recipe.......


  • 1/2 large white onion

  • 2 packages frozen cauliflower rice

  • 1 package frozen vegetables Mediterranean Blend or any blend that you have

  • 1/2 package frozen sliced peppers

  • 1 cup frozen spinach or frozen kale (I used fresh and added it at the last hour of cooking)

  • 3 cups vegetable broth

  • 1 28oz can crushed or diced tomatoes

  • 2 tbsp tomato paste

  • 3 tbsp balsamic vinegar

  • 3 tbsp coconut aminos

  • 2 tbsp Italian seasoning

  • 2 tsp salt


Dice the large white onion.

Add the rest of the ingredients to the crockpot and stir the crockpot

Cook on low for 8-10 hours or high on 4-6 hours


Calories: 84kcal | Carbohydrates: 14g | Protein: 4g | Sodium: 802mg | Potassium: 292mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2370IU | Vitamin C: 2.7mg | Calcium: 54mg | Iron: 1.2mg

This blog post is provided for educational and informational purposes only and is not medical, mental health or healthcare advice. The information presented here is not intended to diagnose, treat, heal, cure or prevent any illness, medical condition or mental or emotional condition.

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