Tag Archives: Health

Step Out Into New Things. Don’t Let Fear Hold You Back!

Be Fearless!

Happy Friday! How was your week? You were created to have a vibrant life! Are you holding back from living your life to the full extent you were intended to? If fear is holding you back, and you are staying in the “safe zone”, how does it feel? It is comforting to be safe, I understand, but it is not always where you will live the life you were meant to have, and experience all the opportunities and blessings that are out there waiting for you. It can become boring and repetitive. To be human is to make mistakes, and sometimes this can make us fearful.
Spring is just around the corner, and it is a time of renewal. Today, I encourage you not to let fear keep you from enjoying your life, and putting the brakes on your destiny, no matter what your age!
What is something you would really like to do, but haven’t because you are afraid? It could be things as simple as talking to people you don’t know, starting a new career, changing your lifestyle, traveling, moving, volunteering, starting a new hobby or taking a class to learn something new…….fill in the blank. If fear is preventing you from making a change, start with something small. Pray about it. Seek a friend to encourage you. Then move on up and watch your life expand!
Love you guys!
Have a beautiful weekend!
Sandra Shields, Certified Health Coach

Is Negative Self Talk Holding You Back?

Quote on Blue Watercolor

Good Monday Morning! Are you speaking words of affirmation to yourself? What you say to Yourself makes a difference! No negative self chatter. It makes a difference! 

Farm Market Haul (Are You Going to Eat All That!?)

Farm Market Bounty

Farm Market Bounty

Yep, we will eat it all! It is rare that we throw anything out.

The farm market, when it is at the peak of Summer, makes me feel like a little kid in a candy shop! There is much more bounty to come, however the lettuces, snap peas, strawberries, kale and spinach are at their peak. I am in Northern Michigan for the month of July and will be back home in Maryland next month.

This is what I brought home recently to last us four days. This doesn’t include the starchy vegetables that we eat as well, just what looked good at the Farmer’s Market. Our style of eating is to fill 2/3 of our plate with vegetables, including a serving or two of starchy vegetables and lots of non-starchy vegetables.  We almost always have a leafy green salad on the table.

The salad greens will be used in green smoothies and salads. I like to quickly cook spinach with pine nuts and garlic olive oil. I used the snap peas in a Cashew Chicken recipe from Russ Crandall’s new cookbook, Paleo Takeout…..so delicious…..I recommend the book!

Paleo Takeout Cashew Chicken

Paleo Takeout Cashew Chicken

What is your favorite vegetables? Are you trying new ones as well as your favorites? What do you like to go to the farm market to buy? I like to stroll through and find the produce that looks the freshest and most nutrient dense. It is exciting to find something new also, like the baby curly bibb lettues on the bottom right. They were so tender and pretty.

Farm Market Haul (Are You Going To Eat All of That!?)

Farm Market Haul (Are You Going To Eat All of That!?)

The Farm Market here is twice a week on Saturday and Wednesday mornings. What is your Farm Market like, and what are you eating this Summer?

Eat Your Nutrients!

Eat Your Nutrients!

Perfect Shouldn’t Be The Enemy of Good

Just Picked Organic Strawberries

Just Picked Organic Strawberries

Perfect Shouldn’t Be The Enemy of Good.
Let’s take these strawberries as an example. They are small, local, and full of flavor berries picked fresh and ripe from the vine. They haven’t traveled miles to get to you before you eat them. Some might consider them perfection and some might not. Maybe they are too small or not pretty enough. They have some blemishes. They also are full of flavor and vitamins and taste really, really strawberry-ish. I actually prefer them, but I still eat organic berries that have traveled when these are not available. Which kind do you prefer? Whichever kind you prefer, would you refuse to eat a strawberry unless you could get strawberries during strawberry season? How about vegetables? Would you never eat vegetables unless they were perfect from your own garden? That would deprive you of all the necessary, glorious benefits of vegetables for months. You may like to eat local and seasonal, and that’s ok. It’s great!
What’s my point? Do we choose perfection in our lives, and if something can’t be perfect, do we toss the idea, action, or life choice to the side and forget it? If so, are you missing out and holding yourself to such a high standard that you aren’t progressing in your life as you would like?
Maybe it is beginning something you have wanted to do, and you put it off, and put if off, because the time isn’t perfect, or something needs to happen before it is the perfect time.
If you decide to step out and do it anyway, whether it is starting to eat better, an exercise program, a job change or new career, cutting out the processed food, losing weight, working on a health concern, learning to cook healthier, asking for help, healing a relationship, taking time for spirituality, slowing down, speeding up, whatever is something in your life that you would like to address….Do it now! Don’t wait for everything to be perfect. One baby step at a time is sometimes all it takes to start propelling you forward in the direction you want to go. Step out in faith without fear and begin! Good is well, good! It is excellent, fantastic, positive, superb and marvelous! So go ahead. Get started! It doesn’t have to be perfect.
To work with me, contact me at sandrashieldshealthcoach.com
Or email me at: sandrashieldshealthcoach@gmail.com for more information

Good Morning Gorgeous Smoothie Bowl!

Good Morning Gorgeous! Smoothie Bowl

Good Morning Gorgeous!!! Yes, you are a gorgeous person! Today I have a fantastic new Smoothie Bowl Recipe to share with you that will help make your insides gorgeous too, and when we are gorgeous on the inside, it naturally makes us glow outward! Wouldn’t you agree?  This smoothie is a nourishing breakfast bowl full of only real food, fiber, protein, and you are getting in a serving of greens all in an easily assimilated, highly digestible way! I am a big fan of smoothies in the morning, because our digestive system has been resting as we sleep. It is an optimal time to put a blended meal in our bodies to quickly absorb the nutrients and keep us energized throughout the morning, with just the right amount of calories. This smoothie has low sugar berries, banana and a few slices of mango. The flax helps keep you regular, the seed butter adds healthy fat and protein, and the sliced almonds add crunch!
Here is the recipe. I highly recommend you give this a try! It is such a beautiful way to start your day. The colors nourish your soul (we eat with our eyes too!) and the food nourishes your body. Make a commitment today to do this for yourself!

Have a nourishing week!

Good Morning Gorgeous Smoothie Bowl!

Good Morning Gorgeous Smoothie Bowl!

Good Morning Gorgeous Smoothie Bowl

Ingredients:
1/2 Cup Fresh Raspberries
1/2 Cup Fresh Strawberries
1/2 Cup Fresh Blueberries
1 Ripe Banana
1 Cup Packed Baby Spinach
1 Tablespoon Sunflower Seed Butter or Tahini
2 Teaspoons Ground Flax Seed
1/2 Cup Crushed Ice
1/4 Cup Cold Water
2 Teaspoons of Sliced Almonds
Sliced Mango for the top

Directions: Place all the ingredients into a blender except the Sliced Almonds and Mango and reserving some each of the Raspberries, Strawberries and Blueberries to scatter on the top. Blend on high until smooth. Pour into a bowl (or bowl mug). I am a fan of Affirmation Bowl Mugs like this one.  Scatter with reserved berries, a few slices of mango, and sliced almonds.
Sit down and savor this highly nourishing breakfast. It is a wonderful way to care for your body that will be your home while on this planet!

You can find out more about my Health Coaching on my Website: sandrashieldshealthcoach.com and sign up for my free monthly Health Coaching newsletter (different from my blog newsletter) for tips on creating healthy habits that will last a lifetime!

Have a Gorgeous Week!

Good Morning Gorgeous Smoothie Bowl! Get your day Kickstarted and your Skin Glowing with this Delicious Gluten and Dairy Free bowl of goodness! #smoothiebowl

Eat Your Nutrients!

Eat Your Nutrients!

4 Ways to Build Muscle No Matter Your Age

Maintain Your Muscle

Build Muscle No Matter Your Age

A must read informational article by Dr. Frank Lipman about maintaining and building your muscle mass. It includes some good nutritional advice and well as the formula for calculating how much protein you should include in your diet daily for your body weight. Muscle mass is one thing we do not want to lose! Maintaining our muscle  is linked to longevity, it keeps our immune systems strong and allows us to live our lives to the fullest. A strong body is a healthy body!

Check it out!

4 Ways to Build Muscle No Matter Your Age.

Yours in health!

Sam

Eat Your Nutrients!

Eat Your Nutrients!

 

Smokey Tomatoes Gratin (Grain-Free)

Smokey Tomatoes Gratin is a quick and elegant way to eat tomatoes. They are high in water content and fiber, and vegetables like tomatoes can help with hydration and regularity. The concept of crowding out means you don’t have to feel deprived or hungry. The more health giving foods you add to your diet, the less room you will have for other less nutritious choices, and the less you will want them. Adding in more vegetables is a great way to start crowding out. It can make a huge difference in your health without missing anything or being hungry. Make a commitment to eat two more vegetables a day for the next month and see if  you notice a difference. Pick one that is green and another colorful one such as tomatoes. See how you feel and let me know. Did you notice you lost weight, had more energy, clearer skin, better elimination? There are many benefits to eating lots of vegetables, and those are just a few. The long term effects of all the nutrients you are putting in your body will increase longevity, vitality, and make a huge improvement in your immunity. Make sure to take a look at the Dirty Dozen/Clean Fifteen list when purchasing produce, here is a free 2015 printable list you can take with you from Environmental Working Group, and enjoy this beautiful, healthy Smokey Tomato Gratin recipe to kick it off!

Smokey Tomatoes Gratin

Smokey Tomatoes Gratin (Grain-Free)

Ingredients:

4 Organic Medium Tomatoes, washed and halved crosswise

6 Tablespoons Blanched Almond Flour

1 Tablespoon Smoked Paprika

1/4 Teaspoon Black Pepper

1/4 Teaspoon Himalayan Pink Salt or Sea Salt

1 Tablespoon Dried Parsley

3 Tablespoons Olive Oil

Flaky Salt such as Fleur De Sel

Smokey Tomatoes Grain Ready to Broil

Smokey Tomatoes Gratin Ready to Broil

Directions:

Preheat your oven broiler and place the rack about 1/3 down from the top broiler.

Place Tomato halves on a cookie sheet. Mix together the almond flour, smoked paprika, black pepper, and Himalayan Pink Salt in a small bowl.  Sprinkle the gratin over the tomatoes evenly. Sprinkle with dried parsley. Drizzle the tomatoes with olive oil. Broil in the oven for 2 to 3 minutes, keeping a close eye on them, until the tops are golden brown.

Sprinkle with flaky sea salt and serve.

Eat Your Nutrients!

Eat Your Nutrients!

 

 

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