Tag Archives: health and wellness

How to Get a Good Night’s Sleep Consistently

Never underestimate the power of consistent sleep for your health, energy and vitality!

Most of us have experienced a night of sleeplessness or two. It’s when you are consistently not sleeping well that you need to really take a look and make some changes. If you are getting less than eight hours of sleep more than one or two nights a week, its’ time to strategize. Here are some tips and practices to implement to help you get a consistent 8 hours of solid, restorative, quality sleep.

Sleep is so important to your health as a whole. While you are sleeping your brain sweeps itself clean removing waste and toxins that can contribute to Alzheimer’s and dementia. Our blood sugar is better regulated with good sleep habits, we have less cravings, are sharper, store less belly fat, our immune system is stronger, and it is good for your heart, mood and stress levels. Who doesn’t want that?

Here are some strategies you can use to help you get enough glorious sleep. I have implemented these myself. At around age 40, I was very sleep deprived and could just not get enough sleep. These tips have helped me, and many people I know, get great, consistent sleep.

Get morning sun. Whether you are outside, sitting by a sunny window, driving, going for a walk or out and about, getting sun during the daytime, especially in the morning, will set your circadian rhythms and help you sleep better.
Exercise can help you sleep better. It tires the body and helps reduce stress and anxiety. It is best to get in your rigorous exercise at least three hours before bed to give your body time to unwind. I will be giving you unwinding tips below.
Caffeine can be a culprit for lack of sleep. I don’t drink coffee after noon that isn’t decaf. If you are a slow metabolizer, like I am, drink caffeinated drinks before noon. It is recommended that you stop drinking caffeine six hours before your bedtime. So, if you go to bed at 10 pm, 4 pm would be your cutoff.
Take a Bath. A warm bath relaxes your muscles, calms your nervous system, and relieves tension throughout your body. Add in Epsom salts and a few drops of lavender oil. I also like Perfectly Posh bath bombs. Play some calming music and close your eyes or read a book. You can reap the benefits of a bath in just 15 to 20 minutes.
Magnesium Body Lotion is wonderful for sleep! It reduces stress, relaxes muscles, and helps you sleep longer. My favorites are Give It a Rest and Mo Magnesium
Sip sleep tea. There are teas that can help you get better sleep too, and the warmth of the herbal tea is also down regulating. Chamomile is a well known go to tea for sleep. Another great tea for sleep is Beauty Sleep Herbal Tea. It’s delicious. Just make sure you make a small cup of tea so you don’t have to get up during the night because of a full bladder.
Do bedtime yoga or have a good stretch. Bedtime yoga can really help you wind down at the end of the day. This is not the high intensity power yoga or yoga flow, but you are still moving and stretching. It is fabulous for winding down and keeping you flexible and relaxed. Here is one to try that I really like, Yoga for Restful Sleep with Jason Crandall.
Go to bed at the same time every night. Setting a bedtime and sticking to it helps your circadian rhythms. Your body gets used to going to bed and expects to sleep at the same time every evening.
Write down your worries and to do list. If you wake up in the night and start thinking and worrying about problems and what you have to do the next day, then writing everything down the night before can help decrease distractions, overthinking and worry.
A melatonin supplement can help you get solid, deep sleep. Melatonin is a natural hormone our brain produces to help us sleep. Your melatonin levels start to rise when it gets dark and then drop in the morning. Shorter days in the winter and also age can decrease your melatonin production. I like this chewable melatonin gummy that is gluten free.
Your bedroom atmosphere is also important to optimize good sleep. Make sure your room is dark and you don’t have any electronic devises that emit light in your room. Ideally your bedroom should be at a cooler temperature, about 65 degrees is recommended give or take.
Aromatherapy. Research has shown that smell affects sleep and inhaling specific essential oils can help you sleep better. Specifically lavender, clary sage, chamomile, bergamot and cedarwood. A diffuser in your bedroom with some of these essential oils can help you drift off to sweet dreams. DoTerra has a blend of these I have been using for years called Serenity. It smells so good! Also Perfectly Posh has a whole line of lavender pampering products. I like Very Sleep Skin Stick which you can rub on your wrists and behind your ears at bedtime and Very Sleepy Bath Bar which is full of lavender essential oil. They also have an overnight face mask that will leave your skin soft and pretty in the morning called Very Sleepy with lavender essential oil and melatonin.
A white noise machine is very helpful if you are a light sleeper and wake up easily from noise in the night.
Darken your screens at night or wear blue light blocking glasses. The light from bright computer screens and cell phones can disrupt your circadian rhythms. I highly recommend that you darken your screens at least 3 hours before bedtime or get a pair of blue light blocking glasses. This 5 pack is incredibly inexpensive and cute!
Calm App sleep stories. If you just cannot shut off your mind, or calm down, or have had a hard day, the sleep stories on the Calm App can help significantly. It has so many wonderful stories and themes to choose from with the most soothing voices, it will comfort you and take your mind off everything else, so you can drift off to good dreams. Whether you like travel, fiction or non-fiction, there are many wonderful choices. My current favorite sleep stories are Into the Library, The Ancient Way of Tea and The City of Seven Hills.
A weighted blanket may help sleep. Weighted blankets use deep pressure stimulation that is thought to stimulate the release of mood boosting seratonin, release the stress reducing hormone coritsol, and increase melatonin levels to help improve sleep.
Use a therapeutic rice bag. It heats quickly in your microwave and you can use it over and over. These are the best natural heating pads! The patterns to choose from are adorable and beautiful too! You can also choose to add a peppermint or lavender essential oil or lavender/peppermint to your bag. These pads are anti-stress, healing, pain relieving, sleep inducing, great for earaches, muscle pain, tummy aches, menstrual cramps, heachaches, and more! These are wonderful to have on hand. I make these in my Etsy shop at Porcupine Craft Studio.

If you haven’t been sleeping well, it is time to take action. Try these strategies to get the best sleep you have in years. I can attest to the difference sleep strategies make in lives. When you sleep well you will think clearer, be healthier, happier, look better and have more vibrancy and energy.

Sandra Shields, Health Coach

*I receive a very small commission when you click some of the links in this article. I am also a Perfectly Posh Consultant for natural skincare and pampering because I love the natural products and believe in the power of pampering. Thank you for you support, and I hope these tips help you get regular, deep sleep which is a foundational piece to optimize metabolism, brain function and overall health! 🙂

Delicious Healthy Peanut Butter Cups

First of all, this is an absolutely delicious recipe for peanut butter cups that uses honey to sweeten them and is healthier for you. If you prefer not to use peanut butter, choose another nut butter. They will still be delicious!

Also, I have to get something off my chest, because lately I am seeing people unfollow on social media because someone posts a treat, or a funny food quote that isn’t “healthy”. I am here to tell you, Don’t let perfection be the enemy of the good! Life is about balance. When one area is out of balance, all the other areas can be affected. A sense of humor when approaching life, health and food are just as important as what you are eating.

We had a little exercise in nutrition school called The Circle of Life, and you looked at all the areas of wellness and balance on a color wheel. It helps see what is out of sync. The categories are:

~Joy

~Social Life

~Relationships

~Home Environment

~Home Cooking

~Physical Activity

~Health

~Education

~Career

~Finances

~Creativity

You can go take the quiz yourself right here: https://www.integrativenutrition.com/circle-of-life

I encourage you to take the quiz every three to four months to help you be aware of your life balance so you can make changes.

Now, for a absolutely delicious Peanut Butter Cup Recipe! There are some amazing benefits to eating chocolate! Like enhancing brain function, mood and it’s loaded with flavanols!

Delicious Healthy Peanut Butter Cups

Directions:

Line a mini muffin cup pan with twenty mini liners

Bottom Layer:

1/3 Cup of No Sugar Added Creamy Peanut Butter

2 Tablespoons of Runny Honey

2 Tablespoons of Coconut Oil (Melted)

2 Tablespoons of Cocoa Powder

1 Teaspoon of Vanilla Extract

1/8 Teaspoon of Sea Salt

Whisk together all the ingredients with a fork until combined.

Spoon the mixture evenly into the bottom of your muffin liners.

Top Layer:

1/3 Cup of No Sugar Added Creamy Peanut Butter

2 Tablespoons of Runny Honey

2 Tablespoons of Melted Coconut Oil

1/2 Teaspoon of Vanilla Extract

1/8 Teaspoon of Sea Salt

Whisk together the ingredients until thoroughly combined and spoon over the bottom layer, dividing evenly. Rap the filled muffin tin onto the counter several times to flatten the peanut butter cups. Optional, sprinkle a little flaky sea salt on top like Fleur de Sel.

Place the peanut butter cups into the freezer to firm for 30 minutes. Store these in either the freezer or refrigerator in a sealed container depending on how firm you like them.

As always, I love to hear from you. Did you go take the Circle of Life quiz?

Boost Your Immune System Naturally With Food!

healthy food

Food is medicine, or it can be depending on what you eat.

Food can boost your immune system when you choose to eat a whole foods, healthy diet, and there are certain ones you can make sure you are incorporating into your meals daily to boost and keep your immune system strong!

I also have a few supplements I use year round that are immune boosting, however, a healthy diet is the single most important thing you can do for yourself to be your healthiest for a lifetime!

Here are some of the things you can eat every day for a strong immune system:

Citrus – choose oranges, grapefruit, lemons and limes. Not only are they full of vitamin C, but also flavanoids, especially the peel. So, zest the oranges, lemons and limes and use them in cooking. Eat the whole fruit of oranges and grapefruit, and squeeze lemons and limes into your glass of water.

Don’t forget to eat berries and other fruits too in addition to citrus! There are many benefits to a variety of fruits and vegetables. Your body will get what it needs, to use when it needs it, by regularly eating healthy, whole foods.

Vegetables – Shoot for at least seven servings a day of veggies. Make sure you are eating a variety of them too, including cruciferous ones like broccoli, cabbage, bok choy and Brussels sprouts. They are rich in Vitamin C, phytonutrients, vitamins and minerals.

Green Tea – The polyphenols in green tea are potent antioxidants! The catechins in green tea may kill influenza viruses. Try my matcha green tea latte here every morning to start your day.

Garlic – We have known for centuries that garlic has medicinal uses. The allicin in garlic converts to sulfur containing compounds that boost our disease fighting response.

Raw Honey – Raw, unpasturized honey has anti-bacterial and anti-viral properties that can help to boost your immune system and fight sickness. My favorite is Manuka, but any raw honey is helpful.

Probiotic Rich Foods – They keep your gut flora population healthy. Choose foods that don’t have added sugar. Plain Greek yogurt with a little honey or maple syrup stirred in by yourself. One of my favorite probiotic rich vegetables is Kimchi.

Supplements are another way you can keep your immune system strong and boost it. It is best to add these to an already healthy diet and not use them as a bandaid for poor eating.

This is what I use for myself year round:

Elderberry Syrup – It is packed with antioxidants and vitamins. A teaspoon a day, and it tastes delicious. I put it in my smoothies.

Vitamin C – One of the biggest immune boosters. Vitamin C fights free radicals in the body.

A High Quality, Organic Greens Powder: I LOVE Organifii Green Juice Powder. It contains Ashwagandha wich is an adaptogenic herb that improves immunity. It also contains matcha green tea and lots of greens!

Remember, real food will give your body what it needs to keep you healthy, vibrant and living your best life!

Blessings!

Sam

Healthy Holiday Tips to Avoid Weight Gain and if you have Food Sensitivities

How to Have a Healthier Holiday with Packing on the Pounds

Most of us have to be mindful during the holidays of what we eat to avoid weight gain and also digestive upset. Ugghh, who wants that?

Above are some tips for avoiding the fallout of the holiday celebrations on your health and still enjoy the festivities. Of course if you are having dessert and are allergic or sensitive to something in the dessert, don’t eat it. That is where it is a good idea to bring your own to share. If you are lucky enough to get a thoughtful hostess who asks about food sensitivities, that is always a bonus!

Also, you can completely change your focus! Yes, there is a lot of emphasis on food, but it really does make a difference if you set an intention. For instance, “I intend to really enjoy the time I get to spend with my friends or family talking and catching up.” Put your focus more on the activities other than food that are happening at your party or get together.

Taking or preparing a dish or two of your own, or a healthier treat, will also keep you on track and keep you from feeling deprived or left out.

Don’t forget to stay hydrated. This is important in colder months. It keeps your mucus membranes hydrated, your skin, organs, and sometimes we mistake thirst for hunger. Not drinking enough water can also contribute to constipation.

Going for a brisk walk with your pet, friend or family member helps digestion, is energizing, burns calories, is great for circulation and your metabolism, and you benefit from fresh air!

If you have food sensitivities, you will be very happy that you resisted and came prepared, because the next day, you will feel good. When the holidays are over and you still have energy, can fit into your clothes, and don’t have to try to lose the holiday gain, you will be very thankful.

Sandra

How Do I Increase My Enthusiasm and Creativity?

Enthusiasm and Creativity

If your creativity is at an all time low and you find all you are doing is going from one task, chore, item on your to do list to another……you know, going through the motions, because your day is all mapped out for you? Or, if you spend every spare moment of your day scrolling through social media, maybe you need a little boredom in your life!

The happiest times in people’s lives are when they have plans, dreams and are inspired! You don’t have time to think about these things when your day is jam packed and you fill every spare moment you have by grabbing your phone. I’m talking about when you are waiting in line, waiting to be called for an appointment, eating, walking, you know any spare moment? It isn’t refreshing, and it can be exhausting and draining to fill your brain with what other people are posting. That’s because our minds need time to do nothing! This actually frees up space to plan, dream and create. You should have at least one dream right now or goal you want to achieve. At all times, you should have one dream for your future.

creativity and inspiration

If you want to increase your creativity, you need head space for that. I know when I land on a new creative idea it gives me a huge surge of enthusiasm, energy and joy, and I can’t wait to get started! My most creative times are when I have had some free time, without an agenda, to get rid of mental clutter. Be deliberate about having time inside your own head.

When you are so busy all day every day, and you don’t have time to sit with your thoughts, your mind is like a fragmented computer. Distractions are the antithesis of creativity. If you can think back to a time when you were on fire with ideas, plans and enthusiasm, you can be sure you had time to just be. Working out, walking, or going for a jog without distractions is also a good way to boost creativity according to a recent study in the journal Frontiers in Human Neuroscience.

If you take the time to surround yourself with a little quiet time, whether you are moving your body or sitting still, you will increase your enthusiasm and creativity, and this will increase your level of happiness. We were meant to create.

How do you increase your enthusiasm and creativity?

Back to School Survivial

teacher survivial

It’s coming! If you don’t want to think about back to school, you can just skip this……but if you want to get prepared! Ha, this is for teachers, parents and students!!! I don’t know about you, but my kids work hard all school year. My daughter Jessica has been working her behind off this Summer at her job, but loving every minute and making new connections. Imagine how pleased I was on her evening off when she came over to tell me…..”I hope you don’t mind Mom, but I raided your Perfectly Posh Face Masks and used a couple for a mini facial. I really needed it!” She is learning early how to take good care of her face for beautiful skin for a lifetime! Happy Mama here!!!
All the products in this photo are especially nice for Back to School.

You can shop for your own bundle and find these natural products here:

https://sandrashields.po.sh

I sincerely appreciate your support in bringing you safer beauty and skincare products!

Sandra

Perfectionism – a Joy Sapper

Perfectionism - Health Coach Tips! Sandra Shields, Certified Health Coach

If you are trying to be perfect in an area in your life, please stop right now and take a deep breath!
Perfectionism is a joy sapper. A lot of times we are perfectionists because we are trying to live up to unrealistic expectations of someone else or ourselves, because we think we can’t be loved if we aren’t perfect, or don’t feel approved of, or good enough…….Perfect body, perfect hair, perfect student, perfect, career, perfect house, perfect cook, perfect wife, perfect mother, perfect child, perfect in your job, perfect speaker, perfect shoe shiner, fill in the blank. It is good to do things well, but if nothing is ever perfect enough to you, it is time to say it is good enough, and just be happy where you are at this moment. We are all perfectly created individuals with our own uniqueness to offer the world, and what society, your past, or anyone else tells you is perfect, and will make you happy, may not be true for you. Be kind to yourself, relax, enjoy the ride of life. Oh, and yes, take care of your inner self! You need a little bit of peace and me time every day, or it slowly whittles away at your core.

Sandra

The Benefits of Sunlight!

benefits of sun

Spring is a time of renewal, and we are able to get outside so much more and enjoy the benefits of sunshine and fresh air! I would add to the list below, that sunshine can help with depression, children thrive and grow more in the Summer, our hair grows faster, sunlight kills bacteria, and benefits skin disorders such as eczema, acne, and fungal infections. It is especially beneficial to get outside in the mornings for sleep, because this sets our circadian rhythm, our internal body clock which tells us when to sleep, rise, eat, and go to bed.

I always sleep better in the Summer and on days when I am outside more. I have had my Vitamin D levels checked twice a year for several years, and I don’t have to supplement in the Summertime, because my levels go up due to the increased sunshine!!! I’m living proof straight from the lab that we absorb Vitamin D from the sun. My hair definitely grows faster in the Summer. Does yours? My children have all had big growth spurts in the Summer and always go back to school looking healthier, with rosy cheeks and a glow to their skin!

Remember to wear your sunscreen and spend no more than 15 minutes in the sun without it. Enjoy the benefits of our beautiful Sun!

Have a super day!

Sandra

Winter Health Tips to Fight the Blues!

You Are Beautiful

Welcome February! What are you looking forward to this month? This is the time of year people can become starved for color and suffer from SAD. Try adding a splash of color to your wardrobe each day to boost feel good vibes. A positive thought before your feet even hit the floor in the morning can make a big difference in how your day goes, and it is cumulative! So, the more you put this into practice, the bigger the benefits, because you are literally rewiring your brain.

Deep breathing for a few minutes when you are feeling stressed, by breathing in four, holding for four and exhaling for 8 lowers stress. Try doing ten rounds of this with your eyes closed. It only takes a couple minutes, and finally getting outdoors into the fresh air, especially on sunny days, even for 15 minutes, promotes sleep, raises vitamin D levels, and boosts well being. Feeling happy and relaxed makes you radiate beauty!

Sandra Shields, Certified Health Coach

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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

Makes 12 Patties – 2 per serving.

Ingredients for Salmon Patties:

3 – 7.5 oz. Cans of Canned Salmon (I used Crown Prince Non-GMO)

6 Tablespoons of Coconut Flour

1 1/2 Cups of Minced Celery

3/4 Cup of Red Onion (chopped)

1/4 Cup of Coconut Milk

1 1/2 Tablespoons of Gelatin (I used this)

1 Teaspoon of 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 (or 1/2 teaspoon dried) (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 or Olive Oil

2 Tablespoons of Apple Cider Vinegar

1 Teaspoon of Sea Salt

Directions:

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.

Cook the minced celery, red onion, 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 large mixing bowl, place the drained, canned salmon, the cooked celery and red onion, apple cider vinegar, coconut milk and coconut flour mixture, and mix until thoroughly incorporated. Add two tablespoons of Olive Oil to a large oven safe, non-stick skillet. With a half cup measure, scoop out the salmon mixture onto the greased skillet, and form twelve patties by pressing them down with the tips of your fingers until they are and inch thick.

When the cabbage is almost done, you can cook the patties. Since everything in these patties are fully cooked, the object is to brown them on both sides. These patties are delicate and delicious, but care is needed in flipping them. Cook the prepared patties over medium high heat about 4 -5 minutes a side. Then, pop them into the oven for 5 more minutes with the cabbage.

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!