Tag Archives: Healthy Living

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

A Calorie Is Not Just a Calorie to Your Cells

what-you-fuel-your-body-with-matters

Wishing you all a very healthy New Year! Make a commitment this year to eat more food that will increase your health, and kick the processed foods and food that your body doesn’t thrive on to the curb! Resolve to listen to your body, and if it is achy, lethargic, anxious, tired, sleep deprived, overweight, has brain fog, poor digestion, muscle loss, or skin issues,  make a decision to change that this year. Food feeds your cells which turn over at an incredible rate. What you eat becomes your blood and cells. Once you begin a really good and healthful eating program for the purpose of lifestyle change (not a diet!), poor quality and processed food will no longer taste good to you. It takes times for your taste buds to change, so stick with it longer than a few weeks. I promise you will begin to crave delicious, real food all the time, love it and never look back!

You are so worth it! 🙂

Sandra Shields, Health Coach (Sam)

Eat Your Nutrients!

Eat Your Nutrients!

Make Your Own Grape Electrolyte Beverage

It is easy to make your own electrolyte beverage when you have a need for some extra hydration and don’t like the less than stellar ingredients in some of the brands available out there, like artificial dyes and refined sugars that you normally wouldn’t put in your system.  An electrolyte drink can be helpful to prevent dehydration and soothe the tummy with cold and flu season coming up, after an intense sweat session, or during, ahem, a colonoscopy prep where you can only consume clear liquids and jello in certain colors!

Make Your Own Electrolyte Beverage

I recently had a colonoscopy to prep for, and the handout they give you for what you can consume for a whole day without being dehydrated, really hungry or drinking a lot of processed beverages that aren’t  good for you seemed daunting.

After a little research, I put together an electrolyte drink using organic white grape juice to help me stay hydrated, so I didn’t feel weak after the procedure. The white grape juice met the criteria for clear with no red or purple colors and helped balance electrolytes with the sea salt and baking soda.  I also made my own jello using Vital Proteins gelatin, ice pops, and sipped on herbal teas and clear broth.

Grape Electrolyte Beverage

Ingredients:

2 Cups of Good Water

1/4 Cup of White Grape Juice

1 Tablespoon of Clear Honey

1/4 Teaspoon of Sea Salt or Pink Himalayan Salt

1/4 Teaspoon of Baking Soda

1 Teaspoon of Fresh Squeezed Lemon Juice

Whisk all the liquids together, and refrigerate.

This is a very easy and inexpensive way to make an electrolyte beverage with good ingredients that are handy right in your pantry. You can change out the juices as desired and come up with flavors of your own!

  • If you are on a sodium restricted diet, talk with your doctor before consuming an electrolyte beverage.

Have a great day!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

There is No Such Thing as Failure

No Such Thing as Failure

As long as you are living and breathing, there is no such thing as failure. There is always room for change, improvement, success, reached goals, healthier lifestyle, that new thing you always wanted to happen but it just didn’t for whatever reason.

To stay on track with changes you want to make in your life it can be helpful to find an accountability partner, keep your eye on the goal, surround yourself with people and things that inspire you, make a Vision Board and put it where you can see it every day, make a list of steps you can take to implement your success. Keep adding and changing things on your vision board as you grow, change and get closer to your dream (great article on how to make one and why they work!) , have a calendar dedicated to steps you are taking daily and give yourself a sticker on the days you do well. Don’t quit. Keep going. Believe that you can!

Everyone has as least one thing at any given point in their lives that they would like to change or do. Things like stronger relationships, being a better …………., making a move, overcoming fear of ………………….., more energy, improved health, eating healthier, health challenges, career and many more.

I have completely changed many areas in my life. Many times when I was stuck, it was because I needed to move forward even though I was afraid of making a mistake or failure of what the future would hold. The alternative to moving forward is staying where we are in our lives and never fully realizing our potential.

On another note, you know I am a huge fan of getting in those vegetables! Here I am holding a beautiful bouquet of Kale! I made this into delicious Pizza Kale Chips or you could make Cheesy Kale Chips! Click on them to get the recipe from my recipe index. A delicious way to get in your greens! If you don’t have a food dehydrator (kale chips are just not the same when made in the oven), consider making the purchase, or swap out your junk food craving for purchased kale chips.

Kale Bouquet soon to be Kale Chips!

Kale Bouquet soon to be Kale Chips!

 

Have a wonderful, adventurous, courageous day!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

You’ve Got the Beet! – Day 7 – Seven Days of Smoothies

Today is the final smoothie recipe of the Seven Days of Smoothies series! You’ve Got the Beet! has a respectable amount of fiber from figs (6% per medium fig). Sweet delicious figs also contain calcium, potassium, magnesium, Iron, Vitamins B, C, Selenium, Phosphorus and Zinc. There are two colorful vegetables incorporated into today’s smoothie, (you guessed it beet, and also carrot). Strawberries are a low sugar addition to this smoothie and provide over 140% RDA of Vitamin C. Choose your favorite dairy free milk to add, and don’t forget the protein!

You've Got the Beet Smoothie - Day Seven, Seven Days of Smoothies

You’ve Got the Beet Smoothie

Ingredients:

1 Cup Frozen Strawberries

2 Turkish Figs (soak them if they are not soft for ease in blending)

3 Baby Carrots

1 Slice of Beet (about a Tablespoon)

1/2 Cup Dairy Free Milk

2 Tablespoons Pomegranate Juice Concentrate

1 Tablespoon Fresh Squeezed Lime Juice

Blend it thoroughly to incorporate those figs! Then add:

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming).

Here is a recap of the smoothies shared during the Seven Days of Smoothies! When rotated into your routine, they will keep you from getting into a rut with food choices, and help you include a colorful array of nutrients into your diet!

Razzleberry Rad – Day 1

Blue Bumbleberry – Day 2

Orange U Sweet – Day 3

Kale Me Later – Day 4

Chocolate Mocha No Moo – Day 5

Creamy Dreamy Tropical Ginger – Day 6

You’ve Got the Beet! – Day 7

Blue Bumbleberry Smoothie – Day 2 – Seven Days of Smoothies

We are at day 2 of Seven Days of Smoothies! Today’s smoothie is rich in Anthocyanins! They are the blue, violet, and red flavonoid pigments found in plants. Anthocyanins are good for your eyes and cancer protective among many other benefits. I have also included Maca which is beneficial for hormone balance in both men and women. It is an ancient Peruvian Superfood!

Blue Bumbleberry Day 2 Seven Days of Smoothies

Blue Bumbleberry Smoothie – Day 2

Ingredients:

1 Cup Frozen Blueberries

1/2 Cup Frozen Blackberries

1 Tablespoon Maca Powder

1 Tablespoon Blueberry Juice Concentrate (I found a smaller bottle at my local grocery store, but this is the brand I used)

1 Tablespoon Fresh Lemon Juice

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

Blue Bumbleberry

%d bloggers like this: