Tag Archives: Health Coach Tips

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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Dreams and Purpose


Happy Friday Beautiful!

Dreams and Purpose

What are your dreams? I hope you have some, because at every age we need dreams and purpose no matter how young or old you are! Dreams give us things to strive for, hope, excitement about our lives, and goals. I have found when I talk to people that tell me they don’t have dreams, they are in a state of depression, illness or some other difficult circumstance. Finding a purpose and going to sleep with a dream can help.

Dreams and purpose also tie in with thankfulness. Can we be thankful in all circumstances? I admit it is much easier to be thankful when everything is going right, but it is possible to be thankful, have purpose and dreams when things are not. One tip is to get into the practice of writing down ten things you are thankful for every morning. You can have a pad next to your bed, a notebook, or jot it down while you are having breakfast on your phone’s notes. If you can’t think of anything, because your circumstances are too hard, start simple.

Please share with me, I want to know. What is one dream you have right now? What is one thing in your life that gives you purpose? Share with me in the comments. I promise, I am listening.

Sandra Shields, Certified Health Coach

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

 

 

Health Benefits of Zinc and Recipes to Include it in Your Diet


Health Benefits of Zinc and Recipes to Include it in your Diet

Zinc is a trace mineral and is needed for many important functions in the body. Zinc is not stored in the cells of the body, so it is needed in small amounts consistently. Benefits of zinc are: shorter duration of the common cold, good hair, skin and nails, prevention of age related macular degeneration, help in regulating blood glucose, keeps your immune system strong, and may stabilize cognition according to a six month study in Florida on Alzheimer’s patients.

I reversed a zinc deficiency by adding whole foods containing zinc daily into my diet using food as medicine. When I retested three months later, my zinc levels were normal, and my hair was growing thicker again. Once I started eating the zinc containing foods, I found I craved them and couldn’t get enough for a while. This was most likely my body’s way of saying “Yes! Thank you for listening!”

Those at a greater risk of zinc deficiency are those with gastrointestinal disorders (my case), a vegetarian diet, large iron supplementation, diabetes, chronic diarrhea, and liver or kidney disorders. However it is becoming more common to have mild zinc deficiency world wide due to soil depletion.

According to studies, low level zinc deficiencies are on the rise in the world. Signs you may be deficient in zinc are:

Poor Memory

Brain Fog

Hair Loss

Vision Degeneration

Slow Wound Healing

Weakened Immune System (frequent colds for example)

White Spots on Fingernails

I don’t recommend supplementing with zinc unless you get tested for deficiency and work with a practitioner. However, eating a diet including foods containing great levels of zinc in a whole food form can be very beneficial to preventing or correcting a mild zinc deficiency. Whole foods that are a zinc rich are:

Oysters

Pumpkin Seeds (I use these) (One of the Best Plant Sources of Zinc)

Lamb

Tahini (Sesame Seed Butter also a good source of calcium)

Dark Chocolate (Ya!) Keep it at least 70% Dark or else you are getting too much sugar! I eat Alter Eco Dark Blackout Organic Chocolate that is 85% Cacao and it is melty on the tongue and yummy!

Almonds

Cashews

Chickpeas

Lobster

Beef

Pork

Chicken (Dark Meat)

Yogurt

Cheese (such as cheddar and Swiss)

Here are some delicious recipes you can make at home that are good sources of zinc!

  1. Almond Tahini Grain Free Cookies
  2. Chesapeake Crab Cakes
  3. Chocolate Mocha No Moo Smoothie
  4. Chinese 5 Spice Chicken Bites
  5. Lamb and Pine Nut Meatballs with Swiss Chard
  6. Mango Cashew Chicken Salad
  7. Oven Chuck Roast with Vegetables
  8. Oven Roasted Carrots with Cumin, Lime and Pumpkin Seeds
  9. Pizza Kale Chips
  10. Pumpkin Seed Pesto
  11. Sunflower Pumpkin Seed Crackers

References:

Discovery of Human Zinc Deficiency: It’s Impact on Human Health and Disease

The Emerging Role for Zinc in Depression and Psychosis

Zinc Deficiency Associated with Hypothyroidism: An Overlooked Cause of Severe Alopecia

A 3-Month Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair

Zinc Fact Sheet for Health Professionals NIH

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.

Stay Toned in Ten Minutes a Day!


Good Morning!
Keep moving! The key to being fit and toned is consistency. Once you carve out the time and form the habit, it is much easier to fit it in to your schedule. Toning targeted body parts can be accomplished in a rotating ten minutes a day routine. Meaning for example, Monday target the arms, Tuesday target the buns, Wednesday Abs. This is very effective and gives muscles two days of rest between workouts. If you want to work out from home, there are many great ten minute workouts online that are totally free!
Here’s a few to get you started!

12 Minute Outdoor Workout to Blast Calories

Ten Minute Strapless Dress Workout

Ten Minute Booty Workout

Ten Minute Abs and Core Without Crunches

Stay fit with theses quick toning workouts!

Sandra Shields, Certified Health Coach

Enjoy your day!

*Disclaimer – You should check with your doctor before starting any fitness routine. This is not medical advice and is for informational purposes only.

Pittaya Watermelon Smoothie Bowl!


Hey you all! Are you ready for Summer and Smoothie Bowls? I am! Recently when I was on a trip to Phoenix, I stopped at Nektar Juice Bar and had their Pitaya Smoothie Bowl. It was such a gorgeous color of pink from the Pitaya, also know as Dragon Fruit, and it was delicious. I loved it so much, I was inspired to create my own!

I wanted ingredients to promote glowing and hydrated skin.  In the Summertime, the heat requires lots of hydration for our skin to stay plump and soft. This smoothie bowl will feed your skin from the inside out, as well as give you a daily dose of Selenium to give your thyroid vital nutrients to function its best. The selenium in this recipe comes from the chopped Brazil nuts in the topping. Just two Brazil nuts a day has your RDA of selenium! Pitaya (Dragon Fruit) is a superfruit that is a rich magenta color. You can pick up frozen smoothie packs of this fruit at your local health food store or Whole Foods Market. Pitaya is high in fiber and a good source of magnesium. A cup of watermelon in the smoothie is very hydrating and contains lycopene and vitamin C. I also added frozen cherries (which have the benefit of reducing inflammation and may reduce belly fat), coconut butter for healthy fat, and coconut water (more hydrating benefits). Here’s how you make it!

Pitaya Watermelon Smoothie Bowl

Ingredients:

1 Package of Frozen Pitaya Fruit

1 Frozen Banana (cut into thirds)

1 Cup of Frozen Watermelon (I like to cut it into chunks and have it on hand in my freezer for smoothies)

1/2 Cup of Frozen Sweet Cherries

1 Tablespoon of Coconut Butter

1/2 Cup of Coconut Water

Directions: Add all the ingredients to a high speed blender and puree. Pour into your favorite bowl, and top with blueberries, 2 chopped brazil nuts, and some coconut flakes. Enjoy!

Eat Your Nutrients!

Sandra Shields, Certified Health Coach

 

 

 

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