Tag Archives: health and wellness

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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