How I Bounce Back from the Holidays and What I’m Eating to Start the New Year and do a Reset!


New Year's Reset - What I'm Doing

The New Year is here, and I’m resetting my taste buds after enjoying the holiday and extra treats.

The number one rule I have when doing a food reset is Don’t Starve Yourself. That just messes up your metabolism and hormones, so don’t be tempted by that. It never works long term.

I am taking out extra sugars, which for me would be maple syrup and honey mostly, but still eating low sugar fruit like blueberries, strawberries, blackberries and raspberries, which are full of nutrition and fiber.

I am making sure I get plenty of low starch vegetables in like spinach, bok choy, artichokes, broccoli, zucchini, Swiss chard, kale, cucumbers, leafy green lettuces, mushrooms, asparagus, fennel (one of my favorites) onions, a little bit of fermented vegetables each day, and Brussels sprouts. I eat as many of these vegetables as I want.

I’m eating complex carbs from vegetables like butternut squash, beets, carrots, and winter squash. You can make “noodles” with butternut squash, beets and zucchini noodles using a spiralizer. (I have this one that suction cups to the counter top and cleans up like a breeze! It’s under $20. now. ) You need adequate protein for each meal like grass fed meat, pastured chicken and seafood such as salmon, and also healthy fats, especially whole food avocados.

I am also prioritizing sleep. Plenty of sleep helps avoid cravings and lowers cortisol levels. High cortisol can cause you to store belly fat and make you crave sweet things more than ever.

I’m drinking plenty of water and clear teas which are perfect hot for this deep freeze we are having in Maryland! My favorite teas are Dandelion Root, Rooibos, Chamomile and Milk Thistle with a piece of ginger root in it. I also have one cup of coffee a day with raw cacao powder, a scoop of collagen and a tablespoon of coconut milk.

I have a shoulder injury at the moment involving the lower trapezius muscle by my right shoulder blade, so weight bearing arm workouts are on hold for now. It’s an injury that occurred last June that healed, and then I re-injured it doing planks again. So, now I’m starting physical therapy to help heal and learning techniques to strengthen that muscle and restore the range of motion to prevent another re-injury. It’s a bummer for me, but you have to take care of your body. Currently my exercise routine looks like this, and I’ll add there is a point of exercise where you feel good and refreshed, and one where you overdo it and feel depleted. You want to avoid feeling depleted. If you can’t recover quickly, then it’s too much. For me what works is twenty minutes in the morning of some form of toning exercise like pilates, resistance bands, cardio step or an exercise ball, and then later in the day a 30 to 40 minute brisk walk, preferable outside, but on the treadmill if the weather isn’t good. I start out my walk with a square of 70% dark chocolate. I’ve been doing this for years, and it works very well for me as a motivator.

Happy, Healthy New Year to Everyone!

Sam

 

 

 

Happy 2018! What are you looking forward to in the coming year?


motivational-quote-waves

Happy 2018 Everyone!
What is one of your favorite memories of 2017? What was hard, and what are your plans, goals, and what are you looking forward to in 2018? I want to know.

Blessings!
Sandra Shields, Health Coach

Salmon Patties on Roasted Cabbage with Avocado


It’s almost a New Year, and I know you most likely want this to be your healthiest year yet! I know I do! In times when obesity is at an all time high, even in our children, and the next generation is the first not expected to live as long as their parents, there has never been a more urgent time to clean up our eating so we can live longer for our loved ones, and leave a legacy of healthy habits for our children to follow. I’ve attached a short video below of Dr. Oz speaking about this and using food as medicine.

That being said, we don’t have to sacrifice delicious food to be healthy and improve our health. That is a myth! Because, real food is delicious food, and I would argue the most delicious of all if our palettes are back on track, and we have so many different spices and herbs and alternatives at our fingertips!

Here is a wonderful salmon dinner using canned non-gmo salmon. It is a budget friendly meal, topped with a fat everyone loves…….the beloved avocado! The salmon burgers have fresh dill in them and other dried herbs, and are delicious! Have I ever told you how much I love herb shears? I am short on the patience required to finely mince herbs like parsley, dill, etc. Kitchen herb shears are so fast, and the mince is super fine. I put a link below if you are interested in seeing what I’m talking about. They come in super handy and are inexpensive!

Salmon Burger with Avocado on Roasted Cabbage

Salmon Patties on Roasted Red Cabbage with Avocado

Ingredients for Salmon Patties:

2 – 7.5 oz. Cans of Canned Salmon (I used Crown Prince Non-GMO)

1/4 Cup of Coconut Flour

1 1/2 Cups of Diced Celery

1 1/2 Cups of Diced Leeks (One Large)

1 Tablespoon of Gelatin (I used this)

1 Teaspoonof Sea Salt, divided

1/4 Teaspoon of Dried Oregano

1 Teaspoon of Dried Marjoram

1 Teaspoon of Dried Parsley

1 Tablespoon of Fresh Minced Dill (I use these herb shears for mincing herbs. They are fabulous and fast!)

1 Tablespoon of Garlic Infused Olive Oil (you may substitute 2 cloves or garlic and regular olive oil if you like)

2 Teaspoons of Cider Vinegar

2 Tablespoons of Avocado Oil or Olive Oil

Ingredients for Roasted Red Cabbage:

1 Large Head of Red Cabbage, Cored and Shredded with a sharp knife

1/4 Cup of Avocado Oil

2 Tablespoons of Apple Cider Vinegar

1 Teaspoon of Sea Salt

Directions:

Cook the diced leeks, celery and 1/4 Teaspoon of Sea Salt in 1 tablespoon of Garlic Infused Olive Oil over medium high heat on your stove top until soft. While this is cooking, whisk together the coconut flour, gelatin, herbs and the other 3/4 teaspoon of sea salt. In a food processor, place the drained, canned salmon, the cooked celery and leeks, apple cider vinegar, and coconut flour mixture, and mix until thoroughly incorporated. With a half cup measure, scoop out the salmon mixture, and form five patties on a parchment lined cookie sheet. Refrigerate for at least an hour, covered, but as long as overnight. This firms the patties up.

When you are ready to make your patties, Preheat the oven to 400º F. To prepare your red cabbage, toss the cabbage with 1/4 cup of Avocado Oil, the apple cider vinegar and sea salt. Lay on a large rimmed baking sheet, and spread it out in an even layer. It shrinks by about 50 percent when cooking. Place it in your preheated oven, and roast for a full 40 minutes, tossing with tongs after the first twenty minutes. When it is done, it will have crispy brown edges.

When the cabbage is almost done, you can cook the patties. Since everything in these patties are fully cooked, the object is to warm them through and brown the outsides. I used a cast iron skillet. They will be easy to handle when cooking because of the gelatin, but become softer as they cook. They are delicate and delicious, but care is needed in flipping them. The patties are cooked in two batches or use two skillets if you want to cook them all at once. Add a tablespoon of Avocado oil or fat of choice to your skillet over medium heat. Swirl the pan to coat it, and place three of your patties in the pan. Brown on each side, and they are ready to serve. Repeat with the other two patties.

To serve, place a generous mound of roasted red cabbage on your plate. Top the cabbage with a salmon patty and sliced avocado. Feel free to drizzle with a sauce. I never say no to that! I like the Mastadon BBQ which is here.

Salmon Patty Dinner

Paleo AIP Salmon Patties that are grain and egg free and AIP Paleo. They are seasoned with dill and served on a bed of oven roasted cabbage, topped with healthy avocado!

In this short Interview with Dr. Oz and our President, Dr. Oz discusses solutions to our all-time high obesity rates in adults and children in our country. Dr. Oz is a huge advocate for food as medicine!

Here’s to a healthy 2018!

Sam

Holiday Eggnog Cookies – Paleo – Nut and Egg Free


Delicious Paleo Eggnog Cookies (1)

I started loving Eggnog when I was around 12. It seems to me that either you love eggnog, or you hate it. I think maybe it has something to do with the nutmeg, but I’m really not sure why. To me it is a creamy delicious holiday drink to be partaken of while decorating the tree or on Christmas Eve hopefully spiked with rum. 🙂

Here is a recipe for Eggnog Cookies that you can make quite easily. They are pretty, and there is no piping involved, so you can leave your decorating bag in the cupboard for another time. I used mace when making these cookies. Mace is the lacy outside of the nutmeg shell, and nutmeg is the seed inside. Mace is slightly more pungent than nutmeg, and both work beautifully in this cookie, so use what you like.

These cookies are grain, dairy, egg and nut free, and a great cookie to make when you have friends and family with food sensitivities and allergies like myself.

Eggnog Cookies - Egg, Nut and Dairy Free (2)

Holiday Eggnog Cookies

Preheat the oven to 350º degrees F. Lay out a parchment lined cookie sheet.

Ingredients:

1/2 Cup of Coconut Flour

1/4 Cup of Coconut Butter

1/4 Cup of Maple Syrup

1/4 Cup of Olive Oil

3/4 Cup of Full Fat Coconut Milk

1 Tablespoon of Gelatin (I use this kind)

1 Tablespoon of White Rum

1 Teaspoon of Pure Vanilla Extract

1/4 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

1/4 Teaspoon of Mace or Nutmeg

16 Teaspoons of  Coconut Butter for the Thumbprints after baking.

Directions:

Whisk together the Coconut Flour, Baking Soda, Sea Salt, Mace and Gelatin in a mixing  bowl. In another medium microwave safe bowl, add the coconut butter, maple syrup, olive oil, vanilla and rum. Warm the liquid mixture in the microwave for 30 seconds, then with a hand held electric mixer, beat until smooth and creamy. If the coconut butter isn’t softened enough, microwave another 30 seconds. Add the liquid mixture to the dry and beat with your electric mixture until you get a soft crumb consistency. This next step will activate the gelatin and make a natural egg replacement. Place the coconut milk in a microwave safe glass measure. Microwave to a boil, but be careful not to boil it over. This is different depending on the power of your microwave, but about one minute to one minute thirty seconds. You can also do this on your stove top. Now with your mixer running, pour in the coconut milk, beating as you go until the milk is all incorporated, and you have a nice dough. With a tablespoon scoop, scoop the cookie dough onto your parchment lined cookie sheet. Press a thumbprint into the center of each cookie, and bake for 9 to 10 minutes until just turning golden brown on the edges. Remove from the oven. Melt 16 teaspoons of Coconut Butter in the microwave, and with a teaspoon, pour the coconut butter one teaspoon each into the indentations of the cookies while they are still warm. Sprinkle with a little additional mace or nutmeg. Cool completely.

Makes 16 cookies

 

Holiday Eggnog Cookies - Nut and Egg Free

 

 

Celebrating and Still Staying Healthy During the Holidays


22799678 - christmas tree with vegetables

The holiday season is in full swing and so is cold and flu season. We all want to stay healthy and enjoy this festive time of the year. Indulging in too many sugary treats and processed food when temptation is all around us can derail our best intentions and set us up for unwanted weight gain, sluggishness, bloating, fatigue, lower immunity and brain fog.

We all want to enjoy the gatherings, parties and festivities. You don’t have to be perfect with your eating, but a little extra care and attention can make a very big difference on how you feel going into the New Year without having to sign up for a new gym membership or crash dieting.

A good way to stay energetic, positive and healthy through the holidays is to get in the kitchen and make some healthy meals and your own healthier treats and snacks to take to holiday gatherings.

Here’s a few ideas from the recipe index to get you started.

Butternut Squash Soup with Chicken and Vegetables

Beef Paprikash with Spaghetti Squash Noodles

Cocktail Meatballs with Honey Orange BBQ Sauce

Zucchini Tomato Quiche

Oven Roasted Carrots with Cumin, Lime and Pumpkin Seeds

Lacinato Kale with Garlic and Almonds

No Bake Peppermint Ice Caps

Roasted Red Pepper Tapanade

Very Vanilla Truffles

Vanilla Pear Bread

Sweet and Salty Spiced Nuts

Grain Free Pumpkin Spice Coffee Cake

Enjoy your holidays, and remember, there are many other ways to be festive, and food is just one part. We all love to eat, but other activities can be just as rewarding, if not more so in the long run, such as playing board games, going ice skating or other outdoor activities, playing good music, enjoying all the lights and decorations, taking in a movie (I’m thinking the new Star Wars), meeting someone for a coffee date, finding a new favorite read, watching movie classics, or even starting a new traditional food favorite that is good for you that people look forward to every year including yourself!

Happy and Healthy!

Sam

 

 

 

2 PRODUCTS TO HELP YOU STAY HEALTHY THIS HOLIDAY SEASON


With the holiday season, along comes cold and flu season. Take charge and boost your immune system with Vital Proteins’ Beef and Chicken Bone Broth Collagen Powders. Your family will thank you!

What is Bone Broth Collagen Powder?

Vital Proteins’ Bone Broth Collagen Powder is crafted with USDA Organic bones that are simmered slowly to extract the maximum amount of nutrients. The bones are either sourced from grass-fed, pasture-raised cattle or free-range chickens, and offer 9g of protein. Vital Proteins Beef and Chicken Bone Broth Collagen powders are the first of their kind.

  • USDA Organic
  • Grass fed/free-range
  • Dehydrated using low temperature, patented technology
  • Naturally occurring chondroitin sulfate and hyaluronic acid
  • Rich in glycine, proline, and hydroxyproline – the building blocks for collagen formation
  • Beef Bone Broth Collagen contains 9g protein and 9g collagen per serving

What are the benefits of Bone Broth Collagen?

  • Improve gut lining, joint health, and moisture/texture of skin
  • Boost immune system & detoxification
  • Maintain healthy skin
  • Encourages a positive inflammatory response
  • Promotes healthy metabolism

Because bone broth contributes to gut health restoration, it also promotes a healthy immune system due to an extensive amino acid profile that includes proline, glutamine and arginine, all of which help to encourage a healthy gut lining (1).

How do I use Bone Broth Collagen Powder?

Recipe: Bone Broth Tea with Ginger, Turmeric, Black Pepper, and Lemon

Ingredients
3 cups water
2 servings Bone Broth Collagen Powder
2 slices fresh lemon
1 teaspoon black pepper
Ginger
Turmeric

Instructions
Add all ingredients into a pot. Bring to a boil. Remove liquid from heat. Strain. Sip and savor.

Sources:
(1) Rennard, Barbara O., Ronald F. Ertl, Gail L. Gossman, Richard A. Robbins, and Stephen I. Rennard. “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro.” Chest118.4 (2000): 1150-157. Web.

Benefits of Vitamin D and Deficiency


61624725 - foods rich in vitamin d. top view

Vitamin D deficiency is high, especially in the winter months. It is estimated 50% of people are deficient. I have my vitamin D levels tested every year. There are three ways to get vitamin D…..UV light (sunlight), food, and supplements. My levels go up during the Summer, because I am outdoors so much, and they also gets very low in the winter months, so my doctor has me take a supplement. It is a good idea to get your vitamin D levels tested by your doctor, include foods rich in Vitamin D in your diet, and supplement if needed with Vitamin D3. You should not do this on your own, because you can get too much Vitamin D. Vitamin D is supportive to our immune systems, aids calcium absorption, and cardiovascular health. It is a hormone, not a vitamin, and is necessary for our immune systems to function properly. The top food sources in order are, maitake mushrooms, swordfish, sockeye salmon, chanterelle mushrooms, canned tuna fish, fortified orange juice, milk and egg yolks. Learn more in this detailed research article on the best Vitamin D supplements by reviews.com here. Reviews.com gives you information on how to get tested, the importance of third party testing when choosing a supplement, and their top picks.

Here are some recipes to get in some Vitamin D rich foods as well!

Greek Salad with Salmon Skewers

Honey Drizzled Wild Salmon on a Bed of Butternut Topped with Spinach

Egg, Parsnip and Celeriac Hash Brown Skillet

Pumpkin Creme Brulee


Happy Healthy Winter!
Sandra Shields, Certified Health Coach 

I do not get paid to give this advice on Vitamin D.

Disclaimer: This medical information is not advice and should not be treated as such. Consult your doctor before taking any supplements or vitamins.   The medical information on this website is provided without any representations or warranties, express or implied. You must not rely on the information on my website as an alternative to medical advice from your doctor. If you have any specific questions about any medical matter, you should consult your doctor. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information on this website.

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