Tag Archives: health and wellness

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 1/4 Teaspoons 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 (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 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

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.

Supercharge Kiwi Green Smoothie


We are into mid-October already, the winter season is almost here as well as the holidays, and school is in full swing! My two teenage daughters have super busy schedules this year, as well as myself and Doug. Our whole family starts their mornings with a healthy smoothie every weekday, because they make us feel so good all morning! I am happy everyone is leaving supercharged with great nutrition before they go out the door, and we even got our 22 year old son, Jeffrey on board! What convinced him was not only that they tasted good, but how he felt having them! Young men are tough to convince, you know that invincibility and all.

So, we are big on smoothies here at our house, and especially when they have some leafy greens in them. Did I ever tell you that when my husband, Doug, started having green smoothies consistently five years ago his grey hair almost completely disappeared? He noticed the way he felt was different too, more energized and lighter. He has gotten asked if he colors his hair. If you knew him, you would know that no way would he do that being a no fuss, get it done, kind of guy. It was all the antioxidants in smoothie form easily accessible to his body!

I love the immune boosting benefits, fiber and nutrients in this delicious new green smoothie recipe! Kiwi is an amazing addition to a smoothie, because just one kiwi packs 106% RDA of Vitamin C! They are also a good source of digestive enzymes and fiber. There are two kinds of leafy greens in this smoothie, kale and spinach. Kale and Spinach contain Vitamin A, Vitamin K, Calcium and Vitamin C, Antioxidants, Fiber, and are detoxifying plus so much more! I added avocado for healthy fat and creaminess and frozen banana. There is also a splash of lemon juice and a teaspoon of raw honey.

Supercharge Kiwi Green Smoothie

I will be writing some new healthy smoothie recipes the next few months that are palate pleasing, because healthy smoothies should be delish! You can choose from them based on your preferences and health goals. I recommend rotating them. You can find more tasty and healthy smoothies in my Seven Days of Smoothies Challenge in my recipe index here under beverages and breakfast.

Food should be our first defense and protection of our health. Every person is bio-individual, but healthy food is a must for everyone! Your body knows the difference! Supercharge your day by starting with a healthy smoothie!

Supercharge Kiwi Green Smoothie

Ingredients:

1 Kiwi (ripe and peeled)

1/2 Cup of Frozen Green Grapes (You can use unfrozen)

1/2 Cup of Frozen Kale

1/2 Cup of Frozen Leafy Spinach

1/2 Frozen Banana (I keep a bag of peeled, ripe bananas in my freezer cut into pieces)

1/4 Avocado (ripe)

1 Tablespoon of Lemon Juice

1 Teaspoon of Raw Honey

1/4 Teaspoon of Vanilla Extract

1/2 Cup of Crushed Ice

Directions:

Place all the ingredients in a blender and blend on high until smooth and creamy. Pour into a tall glass and add a straw. 🙂

and……… I realized you haven’t seen Ming Ming in a while unless you are following me on Instagram! So here she is in her No. 1 Dog Sweatshirt!

Enjoy Your Day!

Sam

Ming

 

 

Free Thyroid Documentary – The Thyroid Secret


the-thyroid-secret

Thyroid disease is, unfortunately, very common in women today. However, there is a lot you can do about it to heal your thyroid using natural means and lifestyle changes. There is a sign up link below for you to get this free three part documentary delivered straight to your email. It starts March 1st. Some of the symptoms of thyroid disease are:

Fatigue

Hair Loss

Weight Problems

Joint Pain

Sensitivity to Cold or Heat

Anxiety

Brain Fog

Skin Issues

Here’s the link to sign up. It is hosted by Dr. Izabella Wentz, PharmD who herself has personal experience with thyroid disease. She interviews top health and wellness experts in this documentary to help others take back their health! Here’s the link.

http://urltag.net/BnGs8

Have a Beautiful Day!

Sandra Shields, Health Coach

Make Your Own Grape Electrolyte Beverage


It is easy to make your own electrolyte beverage when you have a need for some extra hydration and don’t like the less than stellar ingredients in some of the brands available out there, like artificial dyes and refined sugars that you normally wouldn’t put in your system.  An electrolyte drink can be helpful to prevent dehydration and soothe the tummy with cold and flu season coming up, after an intense sweat session, or during, ahem, a colonoscopy prep where you can only consume clear liquids and jello in certain colors!

Make Your Own Electrolyte Beverage

I recently had a colonoscopy to prep for, and the handout they give you for what you can consume for a whole day without being dehydrated, really hungry or drinking a lot of processed beverages that aren’t  good for you seemed daunting.

After a little research, I put together an electrolyte drink using organic white grape juice to help me stay hydrated, so I didn’t feel weak after the procedure. The white grape juice met the criteria for clear with no red or purple colors and helped balance electrolytes with the sea salt and baking soda.  I also made my own jello using Vital Proteins gelatin, ice pops, and sipped on herbal teas and clear broth.

Grape Electrolyte Beverage

Ingredients:

2 Cups of Good Water

1/4 Cup of White Grape Juice

1 Tablespoon of Clear Honey

1/4 Teaspoon of Sea Salt or Pink Himalayan Salt

1/4 Teaspoon of Baking Soda

1 Teaspoon of Fresh Squeezed Lemon Juice

Whisk all the liquids together, and refrigerate.

This is a very easy and inexpensive way to make an electrolyte beverage with good ingredients that are handy right in your pantry. You can change out the juices as desired and come up with flavors of your own!

  • If you are on a sodium restricted diet, talk with your doctor before consuming an electrolyte beverage.

Have a great day!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

Summer Peach and Berry Fruit Salad


Peach and Berry Summer Fruit Salad

Peach and Berry Summer Fruit Salad

Hello Lovely People!!! One of the things so fantastic about this Summer Peach and Berry Fruit Salad is, it is just naturally gorgeous! You don’t have to spend a lot of time in the kitchen, it is no cook, and it is nutrient rich. The nutrients, polyphenols and variety of natural from nature color pigments in the fruit feeds your skin, which is out in the sun more in the Summertime.

Peach and Berry Summer Fruit Salad

Summer Peach and Berry Fruit Salad

I know you all want your skin to glow! Am I right? Glowing skin just screams “healthy”. It is far lovelier than any makeup, although I like and use makeup.

Peach and Berry Summer Fruit Salad

Peach and Berry Summer Fruit Salad

I’ll admit I am really careful about balancing my nutrition. I have worked hard on my gut health over the last three years so I can really absorb the nutrients I eat. I have learned to listen to my body and be intuitive about what it may need. The needs of our bodies changes based on many factors including the time of year, our age, exposure to toxins, activity levels, stress, sleep, illness, and our environment.

Food is your most basic form of self care. One thing I rarely compromise on with myself is, I don’t eat junk. If I am having a treat, the food is real food ingredients. If you adopt this way of eating, if you aren’t already, you will get feedback as your body changes. We really are what we eat. People will comment on how obvious it is that you take care of yourself, and ask you your secret.

Next week I will share a new chocolate chip cookie recipe with you made from real food. All the recipes you will find on my blog are real food recipes. So check out the recipe index.

Peach and Berry Summer Fruit Salad

Summer Peach and Berry Fruit Salad

Summer Peach and Berry Fruit Salad

Ingredients:

5 Organic Juicy Ripe Peaches (pitted, peeled and sliced)

6 oz. of Organic Blackberries

2 Cups Organic Strawberries (halved)

1/4 Cup Sliced Almonds

1 Organic Lime (Zest and Juice)

2 Tablespoons Dry White Wine (Optional, I used Sauvignon Blanc)

2 Teaspoons of Good Quality Honey

1/2 Teaspoon Pure Vanilla Extract

Directions: Whisk together the Lime Juice, Honey, Lime Zest, Vanilla and White Wine if using. Pour over the bowl of prepared fruit and gently fold. Refrigerate 2 hours and up to 24 hours. Right before serving, sprinkle with sliced almonds.

Serve chilled and enjoy! Have a fabulous weekend!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

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