Tag Archives: Lifestyle

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

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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Celebrating and Still Staying Healthy During the Holidays


22799678 - christmas tree with vegetables

The holiday season is in full swing and so is cold and flu season. We all want to stay healthy and enjoy this festive time of the year. Indulging in too many sugary treats and processed food when temptation is all around us can derail our best intentions and set us up for unwanted weight gain, sluggishness, bloating, fatigue, lower immunity and brain fog.

We all want to enjoy the gatherings, parties and festivities. You don’t have to be perfect with your eating, but a little extra care and attention can make a very big difference on how you feel going into the New Year without having to sign up for a new gym membership or crash dieting.

A good way to stay energetic, positive and healthy through the holidays is to get in the kitchen and make some healthy meals and your own healthier treats and snacks to take to holiday gatherings.

Here’s a few ideas from the recipe index to get you started.

Butternut Squash Soup with Chicken and Vegetables

Beef Paprikash with Spaghetti Squash Noodles

Cocktail Meatballs with Honey Orange BBQ Sauce

Zucchini Tomato Quiche

Oven Roasted Carrots with Cumin, Lime and Pumpkin Seeds

Lacinato Kale with Garlic and Almonds

No Bake Peppermint Ice Caps

Roasted Red Pepper Tapanade

Very Vanilla Truffles

Vanilla Pear Bread

Sweet and Salty Spiced Nuts

Grain Free Pumpkin Spice Coffee Cake

Enjoy your holidays, and remember, there are many other ways to be festive, and food is just one part. We all love to eat, but other activities can be just as rewarding, if not more so in the long run, such as playing board games, going ice skating or other outdoor activities, playing good music, enjoying all the lights and decorations, taking in a movie (I’m thinking the new Star Wars), meeting someone for a coffee date, finding a new favorite read, watching movie classics, or even starting a new traditional food favorite that is good for you that people look forward to every year including yourself!

Happy and Healthy!

Sam

 

 

 

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.

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

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