Tag Archives: Healthy Living

Blueberry Lemon FroYo

Fro Yo is one of Summer’s simple pleasures! It has the frozen sensation and creaminess of ice cream, but has the benefit of being healthier, with more protein and probiotics to promote good gut micro flora. Why not take it up a notch further by making your own healthier version with less sugar and more real food goodness like fruit, pure honey, cinnamon and fresh Greek yogurt which is packed with calcium and protein? Here is an easy and super delicious recipe! Feel free to mix up the fruit you use.

Lemon Blueberry Fro Yo, Gut Healthy, No Refined Sugar, Real Ingredients Frozen Yogurt

BLUEBERRY LEMON FROYO

Ingredients:

3 Cups of Greek Yogurt (24 Hour Homemade Yogurt for SCD)

3 Cups of Frozen Blueberries

1/4 Cup of Honey

2 Tablespoons of Fresh Squeezed Lemon Juice

1 Tablespoon of Pure Vanilla Extract

1/2 Teaspoon of Ground Cinnamon

In a food processor, add all the ingredients and pulse, then blend until you have a smooth consistency with most of the blueberry smooth and creamy. Taste to make sure the sweetness is to your liking.

Place your FroYo base into an electric ice cream maker, and churn as directed on your machine. I used this one, and it took 30 minutes.

The FroYo is best eaten immediately, but you can freeze any leftovers in a sealed container, and let it thaw on your counter until soft enough to scoop.

Cookies and Fro Yo

You can find the recipe for the Cashew Lemon Cookies pictured here. 🙂

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

Mermaid Vibes Salad

Mermaid Vibes Gluten Free Salad

Get your mermaid tail ready and dig into this Mermaid Vibes Salad, because Summer is almost here!

This light and seasonal salad will delight your inner mermaid and free spirit without weighing you down!

Mermaid Vibes Salad

Ingredients:

1 Head of Living Butter Lettuce

1 Carrot, Sliced on the diagonal with a Mandolin slicer or thinly sliced

1/2 an English Cucumber, Sliced on a diagonal with a Mandolin or thinly sliced

1/2 a Chioggia Beet, peeled and shaved with a Mandolin or very thinly sliced

Broccoli Sprouts

Watercress

Avocado, sliced

Brown Rice Wraps

Seaweed Salad (Purchased or Use My Recipe Below)

Mermaid Dressing (Recipe Below)

Directions:

Whisk up your Mermaid Dressing and set aside.

Cut the Brown Rice Wraps into sixths and toast the wedges in the oven at 350º degrees F. until just crisp.

Take your prepared salad ingredients and lay two handfuls of roughly torn butter lettuce in the bottom of your dish. Now, artfully arrange your toppings, and drizzle with Mermaid Dressing. Dig in! This is a highly nutritious, light, and absolutely delicious salad!

Mermaid Dressing

Ingredients:

2 Tablespoons of Full Fat Coconut Milk

2 Tablespoons of Olive Oil

1 Tablespoon of White Balsamic Vinegar

1 Teaspoon of Raw Honey

1/4 Teaspoon of Ground Tumeric

1/4 Teaspoon of Ground Ginger

1/4 Teaspoon of Sea Salt

1 Pinch of White Pepper

Directions: Whisk Thoroughly. Refrigerate.

Seaweed Salad

1/2 of a 1.76 oz. package of Wakame Seaweed (like this)

3 Tablespoons of Rice Vinegar

3 Tablespoons of Coconut Aminos

2 Teaspoons of Raw Runny Honey

1 Tablespoon of Sesame Oil

1 Teaspoon of Freshly Grated Ginger Root

1/4 Cup of Finely Shredded Carrot

1/4 Teaspoon of Sea Salt

2 Scallions, Thinly Sliced

Directions: Briefly Rinse your Dried Wakame Seaweed. Then, soak it in a bowl of warm water for five minutes. While the seaweed is soaking, whisk together the rice vinegar, coconut aminos, honey, sesame oil, ginger root and salt. Stir in the carrots and scallions until blended. Pour over the seaweed and toss. Keep Refrigerated.

Mermaid Vibes Salad - For Your Inner Mermaid! Delicious Light Salad that is Gluten and Soy Free. Spa Quality and Healthy!

The Benefits of Sunlight!

benefits of sun

Spring is a time of renewal, and we are able to get outside so much more and enjoy the benefits of sunshine and fresh air! I would add to the list below, that sunshine can help with depression, children thrive and grow more in the Summer, our hair grows faster, sunlight kills bacteria, and benefits skin disorders such as eczema, acne, and fungal infections. It is especially beneficial to get outside in the mornings for sleep, because this sets our circadian rhythm, our internal body clock which tells us when to sleep, rise, eat, and go to bed.

I always sleep better in the Summer and on days when I am outside more. I have had my Vitamin D levels checked twice a year for several years, and I don’t have to supplement in the Summertime, because my levels go up due to the increased sunshine!!! I’m living proof straight from the lab that we absorb Vitamin D from the sun. My hair definitely grows faster in the Summer. Does yours? My children have all had big growth spurts in the Summer and always go back to school looking healthier, with rosy cheeks and a glow to their skin!

Remember to wear your sunscreen and spend no more than 15 minutes in the sun without it. Enjoy the benefits of our beautiful Sun!

Have a super day!

Sandra

44 Ways To Put a Spring in Your Step!

spring in your step

Pick a few of these this week! Get outside your usual routine! Hugging a tree doesn’t take long. Feel silly doing it? You did it as a kid, I’m sure! Seriously, there is some fun and inspirational activities on this list! Which appeal to you? Watching the Snow Melt IS an Activity…. if you are really watching the snow melt, and are present in the moment! I challenge you to print this list, and check off items as you do them this Spring!
Have a fantastic day!
Sandra Shields, Certified Health Coach

Healthy is Not a Size….It’s a Lifestyle

healthy isn't a size

One of the things that is fabulous about being a woman is we are supposed to have curves, and we come in all different shapes and sizes!!! The most important part of being healthy is lifestyle not our size! There are many components to a healthy lifestyle, and it is a large subject! But I will hit on some of them just to give you food for thought!

We are a work in progress, and these areas are not stagnant and will change. Sometimes we have to make changes to bring them back in balance. The goal is to infuse your life with joy, satisfaction and health by having these components in balance: Creativity, Finances, Career, Education, Health, Physical Activity, Home Cooking, Home Environment, Relationships, Social Life, Joy, and Spirituality. We are all constantly a work in progress.

Embrace the now, dream and plan the future, reevaluate often, and don’t be afraid to make changes! ❤️❤️❤️

Sandra

Whole lot of lovely

Good Morning!
I love hearing from everyone! You are all special and lovely! Take time to do something you love today! Sometimes we can neglect self care, I definitely did in the past to the point of exhaustion, but starting self care can become a habit. Snuggle with your pet, act silly, reach out to someone you haven’t talked to in a while, take a hot bath, meet someone for coffee, watch a rerun of one of your favorite shows, read a book, take a walk, find something to make you laugh, rest when you need to! What are some of your favorite ways of self care? How are you going to do it today?
Today I’m going to go outside and walk in the sunshine (It’s a nice day), and later this evening, I’m doing a fifteen minute yoga stretch while wearing a Perfectly Posh naturally based pampering face mask to feed my skin! You can self care and multi task at the same time!

If you haven’t yet joined my new private Sandra’s Perfectly Posh Health and Beauty VIP Facebook Group where we share things about our lives and encourage each other to be our best, as well as me sharing Perfectly Posh products I use and love, you can join us here!

https://www.facebook.com/groups/1896152437381796/

Enjoy your day! 💞💞💞
Sandy

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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Move Forward and Keep Striving for Excellence!

If you are human, you have made mistakes. You simply cannot be living and get everything perfect all the time.

When you start out as a baby, one of the ways you learn how to crawl, walk and run is by trial and error. There will inevitably be bumps and bruises, some more than others. The learning and mistakes go on throughout life.

Move Forward and Keep Striving for Excellence

As we get older and have more freedom and choices, the mistakes get bigger than stumbling and bumping your head as a toddler.

I have found mistakes have helped me grow, and some of my most meaningful moments and times have been when I was afraid to do something, and I did it anyway. Sometimes stepping out has brought much heartache and a longer recovery period for my heart than I could have ever foreseen. But it has always, always made me more than I was yesterday.

I want you all to know dear ones, that you are more than your mistakes. You should never feel defeated by them for long. You are more than you were yesterday, and you will be even more than that tomorrow. Let yourself be open to love, abundance, forgiveness and hope for the future. Keep going.

XOXO

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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