Tag Archives: Healthy Eating

Eat Seven Servings Plus of Vegetables a Day and Notice the Difference!

Benefits of Eating Broccoli

Good Morning Everyone!
Are you getting your veggies in every day? I challenge you to eat at least seven servings of vegetables daily! Yes, at least seven, and I prefer eleven. It isn’t as hard as you think! A serving is roughly 1 cup of raw vegetables, 1/2 cup of cooked, or 2 cups of raw, leafy greens. If the leafy greens are cooked, such as spinach, chard and kale, it shrinks considerably! The average person eats less than three servings daily of vegetables. That’s not enough nutrients for your body, and vitamin pills have their place, but they are never the same as real food working synergistically with your miraculous machine (your body). Look at all the benefits of broccoli alone! Here’s an example of getting those vegetables into your day in a variety of colors.
Breakfast – Throw some leafy greens into a fruit smoothie or the eggs you are scrambling. Be generous, and that’s two servings to jump start your day! Make a vegetable omelet. Add some vegetables from last night’s dinner to your breakfast on the side.
Lunch – Include a salad with your meal. It is filling, and you can get in at least three servings of vegetables. Think Tomatoes, Romaine, Shredded Carrot, Cucumbers, Onions, Peppers, Scallions, and how about some Basil?
Dinner – Make a deliberate decision to always serve three vegetables at dinner. This is easy in a stir fry, or a vegetable medley. Last night I made a quinoa shrimp bowl for the whole family. It had carrots, scallions, basil, broccoli, and zucchini in it. We also had a salad.

Here are a few recipes from my blog that are vegetable forward main dishes, and there are many more in the recipe index.

Bacon, Tomato and Basil Spaghetti Squash Casserole

Butternut Squash Lasagna

English Cottage Pie

Grilled Vegetables and Shrimp Toss

Below, I have a handy free Seasonal Produce Guide to help you out!

Seasonal Produce Guide


Find ways you like to cook and eat vegetables, and just do it! Over time, you will notice a huge difference in how you look and feel! Summer is one of the best times to meet this challenge. There is an abundance of fresh, local vegetables available. I want you to feel your best! So, I’m curious, how many servings are you guys getting on average a day? How do you eat them?
Enjoy your Wednesday!
Sandra Shields, Certified Health Coach

Self Improvement

What are you working on in your life? Are you better than you were yesterday? We all have areas in our lives we work on no matter our age.

Improvement

Enjoy your day!

Sandra Shields, Certified Health Coach

Free Printable Farmer’s Market Guide!

Farmer's Market Shopping

Good Morning!

Did you have a fun Memorial Day weekend? I had a blast! It was so nice to relax and play, with no obligations or “to do” list!  We visited our farmer’s market this weekend. I love the beginning of growing season and all the local produce bursting with nutrition and so fresh! It is also a great outing and sense of community while you support local growers. Here is your free guide! Compliments of me and Institute for Integrative Nutrition, the school where I graduated as a Health Coach!

Just click the guide below, and you will have a free PDF printout you can take with you and refer to! There is also a free recipe and other health tips using Farm Market finds!

Farmers Market Guide

Enjoy your day!

Sandra Shields, Certified Health Coach

20 Savory Paleo Sauces You Will Want to Make!

20 Savory Paleo Sauces You Will Want to Make!

What’s the secret to eating something that’s good as opposed to amazingly delicious and fun? It’s all in the sauce! There is no law that you have to eat a certain sauce with a certain food, although there are plenty of traditional ways to eat sauce, such as tartar sauce with fish, salsa with chips, pizza sauce on pizza.

I have talked many times about my love of sauces and their ability to elevate food to all new levels and make something gourmet.

So dish it out! Mix it up too! Being the foodie that I am, I like to keep it interesting. You won’t get bored with a little imagination and some sauce! Explore these winners. Try them all! They are delicious!

Fire Roasted Salsa from Paleo Leap

Enchilada Sauce by Jan’s Sushi Bar

Mayonnaise (30 Second Immersion Blender Recipe) at Real Food with Dana

Better than Peanut Sauce: Paleo Almond Satay Sauce by Rubies and Radishes

Fresh Basil Pesto by Sam 🙂

Buffalo Hot Sauce by Pete’s Paleo

Salsa Roja – Mexican Red Table Sauce by Chili Pepper Madness

Thai Sweet Chili Sauce by leelaLicious

Tomato Basil Jam by Sam

Homemade Ketchup with Honey from An Oregon Cottage

Quick and Easy Homemade Pizza Sauce by Bowl of Delicious

Low FodMap Honey Orange Barbecue Sauce by Sam

3-Ingredient Bacon Jam by Real Food Liz

Chimichurri Sauce by Gimme Some Oven

Simple Tartar Sauce by Sam

Paleo Honey Mustard Sauce by Paleo Newbie

Taco Sauce (Low FodMap)

Won’t Miss a Thing Ranch Dressing

SCD Low FodMap BBQ Sauce

Paleo Worcestershire Sauce by Paleo Table

Enjoy!

Eat Your Nutrients!

Eat Your Nutrients!

Fuji Apple Pecan Beet Salad With White Balsamic Vinaigrette

I will admit it! I am a total salad crazed nut! I love to nosh on it! I never get tired of salad and have been eating them my whole life! You can totally chock them full of all different kinds of healthy ingredients and endless variations! So, I never get bored. You can make an entire meal of a salad with some kind of protein added, or make it a lighter side salad.

A useful tip when you are trying to lose weight or keep from gaining it back, is to fill your plate once with your meal, including salad. If you are still hungry and want to go back for seconds, make it more salad. It fills you up, and you are getting more vegetables and greens which can help reduce cravings.

Fuji Apple Pecan Beet Salad with White Balsamic Vinaigrette Dressing

Today I have a recipe for an Autumn salad that would be really wonderful served with Thanksgiving Dinner. It has a completely seasonal Fall vibe with fuji apple, golden beets and shallots. The white balsamic vinaigrette has just the right tanginess and compliments the sweet apple.

Fuji Apple Pecan Beet Salad with White Balsamic Vinagrette Bowl

Fuji Apple, Beet Pecan Salad with White Balsamic Vinaigrette

Ingredients for Salad:

1 Head of Butter Lettuce

1 Head of Iceburg Lettuce or Baby Romaine

1 Fuji Apple

2 Medium Golden Beets

1/2 Cup Thinly Sliced Shallots

1/4 Cup Raw Pecans

White Balsamic Salad Dressing:

1/4 Cup Extra Virgin Olive Oil

3 Tablespoons of White Balsamic Vinegar (I used 12 year old aged)

1 Teaspoon of Honey

1/2 Teaspoon Himalayan Pink Salt or Sea Salt, plus more for the beets

1/4 Teaspoon of Black Pepper, plus more for the beets

(Mix all the dressing ingredients together with a whisk until emulsified.)

Directions:

Preheat your oven to 375º degrees. Rub the beets with 1/2 teaspoon olive oil each and sprinkle with some extra salt. Roast whole in the oven for 45 minutes until they pierce easily with a fork. (this can be done in advance).

Peel the beets and dice into small bite size pieces. Place the beets into a small bowl and toss with 1 Tablespoon of the balsamic dressing and 1/2 teaspoon of himalayan pink salt and 1/4 teaspoon of black pepper. Set aside.

Wash and spin your lettuce, tear into bite size pieces, and place in a salad bowl. Thinly slice the shallots, and dice the fuji apple into pieces the same size as the beets.

Add the shallots, apple, beets and pecans to your salad. When you are ready to serve the salad, toss with the remaining salad dressing.

You are ready to serve a beautiful Autumn salad in a bowl! This salad contains healthy fat from the olive oil and pecans, fruit and vegetables! But, most of all it is delicious!

Fuji Apple Pecan Beet Salad with White Balsamic Dressing

 

Eat Your Nutrients!

Eat Your Nutrients!

Bacon, Tomato and Basil Spaghetti Squash Casserole

This is the perfect casserole for late Summer! Tomato, Basil and Spaghetti Squash are abundant locally, and this casserole is not only scrumptious, it is beautiful! The texture is soft and fluffy similar to a souffle or a delicate quiche, and the crumb topping adds just the right finishing touch.

Spagehtti Squash Casserole 6

I love all the vegetables incorporated in this casserole. Spaghetti Squash, unlike other winter squashes, has a very mild flavor and is light in color with Vitamin B-6 and Vitamin C, plus every essential mineral is found in spaghetti squash in trace amounts. Isn’t that cool?

Most people know that Tomatoes are a great source of lycopene. They also have excellent amounts of Vitamin C , Biotin and VItamin K included in their nutritional value.  Take advantage of them while they are at their peak and very nutrient rich.

Scallions are an excellent source of Vitamin K. One cup of scallions contains 259% of the RDA of this vitamin.  Holy Smokes! They also may help prevent cancer like other alliums such as garlic and onions.  See this article by The Huffington Post.

I incorporate herbs whenever I can into what I am eating for all their various health benefits and the flavor they add. Basil adds a sweetness to this dish that I love.

Let’s start cooking!

Bacon, Tomato and Basil Spaghetti Squash Casserole

To pre-cook the spaghetti squash, preheat your oven to 350º degrees F. Cut your spaghetti squash in half lengthwise and remove the seeds with a large spoon. Fill a large casserole pan with an inch of water and place the squash cut side down after lightly seasoning it with salt and pepper. Bake for one hour until a knife inserted in the squash slides through easily. Flip the squash over cut side up to cool. Then, take a fork and remove the squash into spaghetti-like noodles from the skin. At this point you can refrigerate the squash and make the casserole later, or move on to making the casserole.

To Make the Casserole:

Preheat your oven to 400º degrees F. Line a 10 inch round spring form pan with parchment paper after greasing it with coconut oil and set aside.

Ingredients for filling:

1 Medium Spaghetti Squash (approximately 4 cups cooked)

1 Egg

4 Strips of Bacon, cooked and chopped (omit if making it meatless)

1/2 Cup Superfine Almond Flour

1/4 Cup Good Quality Mayo (I used Primal Kitchen Avocado Oil Mayo)

2 Scallions, Sliced

1/4 Cup Fresh Basil (or 1 Tablespoon Dried if you don’t have fresh)

1 1/2 Teaspoon Himalayan Pink or Sea Salt

1 Teaspoon Black Pepper

Pulse all the ingredients except the bacon in a food processor until smooth and incorporated. Fold in the bacon.

Pour the filling into the prepared dish.

Ready to Bake

For the Topping:

Ingredients:

1 Large or 2 Medium, Ripe Tomatoes (sliced in half and then thinly sliced into half moons

2 Sliced Scallions

2 Tablespoons of Fresh Basil (or 1 tsp. dried)

1/2 Cup Superfine Almond Flour

2 Tablespoons of Coconut Oil

1 Teaspoon of Himalayan Pink or Sea Salt

1/2 Teaspoon of Black Pepper

Directions: Place the sliced tomatoes in a decorative pattern on top of your filling (see the photos).

In a mini-processor or a full sized one will work as well, pulse the topping until it looks like crumbs. Sprinkle on top of the casserole evenly.

Bake in your preheated oven for 50 minutes. The topping will be golden brown and the casserole puffed.

Cool ten minutes. Then, remove the outer ring of the spring form pan and serve in the parchment.

Eat Your Nutrients!

Eat Your Nutrients!

 

Are You Making Your Past Health Choices Your Destiny?

Girl on Paddle Board

There is a quote from Nutritional Biochemist, Author & Speaker Dr. Libby Weaver, “Are we living too short and dying too long?”

Your genes and past health choices do not have to be your destiny. You can make a decision that you are going to get healthier, have more energy, and take better care of yourself starting today.

The human body is fascinating and amazing. It wants to repair itself! That is why the food you eat is so important. Does your body have to spend time figuring out what it is you are fueling it with (junk and processed food), or are you giving it real food fuel to let it spend it’s time using the nutrients to repair areas that need attention? Isn’t it a miracle that your body is like a very complex computer? It knows when to breath. Your heart beats and pumps blood through your system without you telling it to. If you are cut or injured it works immediately on beginning the process of repair. The top layer of our skin regenerates once a month. Every three months our blood supply is completely replaced.

Where are you on your health journey? What steps can you take today?

Wishing you a long, healthy life!

Sandra Shields, Certified Health Coach
Visit sandrashieldshealthcoach.com for more information about working with me.

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