Tag Archives: Health Coach Tips

What’s In Season for August

What's In Season in August

August is a time of year when the fresh fruits and vegetables are at their peak! This is a great time to eat your fill of all the freshness the season has to offer and enjoy all the nutrient rich benefits of a large variety of colorful, fresh food.
I have put together a list for you to pin, share and inspire you!
How would you use some of these? Share with me in the comments and share this post with friends who love good food!

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The Health Benefits of Sweet Cherries

Health Benefits of Sweet Cherries

The cherries are in season, so now is a good time to enjoy them, freeze them at their peak to enjoy all winter and to reap the health benefits of this delicious stone fruit!

 

Let’s talk about the benefits of sweet cherries!

 

Some of my favorite benefits of cherries are the compounds that help improve sleep naturally (they contain natural melatonin). If you want the benefit of better sleep, have a serving an hour before bedtime. 

 

Cherries also contain anti-inflammatory properties, and they inhibit oxidative stress. It is always a good idea to eat foods that decrease inflammation in our bodies that can lead to a variety of diseases and health problems, and oxidative stress leads to premature aging and puts you at a higher risk for cancer, neurodegenerative disease and diabetes.

 

The red color of the cherries is from Anthocyanins which are a class of antioxidants that research shows can benefit our bodies in several ways. Anthocyanins are anti-inflammatory, anti-oxidant, anti-microbial and neuroprotective. Anthocyanins can rev up fat burning and decrease fat storage. The polyphenols in cherries are a boost to heart health and aid in exercise recovery.

 

As with any fruit, stick to reasonable serving sizes.

 

1 Cup of Sweet Cherries has 90 calories, 22 g of carbs and 17 grams of sugars.

 

Sweet Cherries are highly palatable and tasty just as they are. This stone fruit is a good source of vitamins, minerals and fiber, especially Vitamin C and Potassium. They are wonderful atop a salad, as a snack, chopped up and made into a salsa to go with a meal as a topping, in a breakfast bowl, in a homemade cherry bbq sauce, use them to make homemade popsicles or in broccoli salad. There are so many creative ways to use them as part of a healthy, well balanced diet and the benefits are worth your attention.

Photo by twinsfisch on Unsplash

Self Care Saturdays!

self care saturday

It’s Self Care Saturday!
This morning I woke up and did an energizing yoga flow while masking! Yup multi-tasking again! I also start every day with a large glass of water. I love getting on my mat, because it loosens me up, makes me feel good in my body, and boosts my energy!
Some of you know I’ve had a very painful shoulder injury for the last year and a half that is finally improving, but I’m still very careful with what I do with my right shoulder so I don’t re-injure it, which I’ve done twice! 


I love my breakfast of a highly nourishing smoothie and a matcha green tea latte I make myself. Smoothies for breakfast are my thing, because I can pack so much nutrition into them.! (See my recipe index under smoothies for some recipes) I’m a big eater, so I make a big smoothie. 🥑🍒🥝🥕🍓 

smoothie.jpg

Join me over on Facebook in my private VIP Group to learn more about natural skin care and healthy living with a nice group of lovely  people.

Sandra’s Perfectly Posh VIP Group

Show me some snapshots and comment on what you are doing this morning, and how you plan to get a little self care in! I hope your Saturday is awesome!!! 😘

You can find the natural face masks I use over on my Perfectly Posh Consultant page:

https://sandrashields.po.sh

I appreciate you!

Cold Busting Smoothie!

cold busting smoothie

You’ve washed your hands like crazy and practiced prevention to avoid a cold. but here it is! You got one anyway!

What now? I know you want it to go away, like yesterday!!!

Here’s a cold busting smoothie you can make every day while you have a virus to boost your immune system and assist in making your cold as short as possible! Each ingredient serves a purpose.

Cold Busting Smoothie

Ingredients:

1 Cup of Fresh Orange Segments (Vitamin C)

1 Cup of Frozen Mango (Vitamin C)

1 Cup of Brewed and Cooled Chamomile Tea (Soothes Sore Throats)

1 Tablespoon of Lemon Juice (Vitamin C)

2 Tablespoon of Unsweetened Coconut Flakes (Fiber)

1 Teaspoon of Chia Seeds (Fiber and Omega 3)

1/8 Teaspoon of Cinnamon (anti-bacterial & anti-inflammatory)

1 Teaspoon of Black Elderberry Syrup (I use this) (immune boosting, antioxidants)

1 Teaspoon of Raw Honey (antibacterial, helps relieve sore throats and coughs)

Directions:

Blend all the ingredients together, except the elderberry syrup, in a blender on high. Pour into a glass. Drizzle the elderberry syrup on top. You can add some additional mango on top if you want to.

In addition, while you have a cold, make sure you get enough rest, stay hydrated, sip warm liquids (chamomile tea helps soothe a sore throat), add moisture to the air, and use an over the counter saline nasal spray.

light and yummy, every ingredient in this smoothie serves a purpose! dairy free and gluten free.

*This post has affiliate links in it. I receive a very small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog. Thanks! 🙂

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?

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

 

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