Tag Archives: Lifestyle

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

What Terrifies You The Most?

woman on mountain top with quote

Happy Monday Morning! It is the beginning of a fresh new week. What is something you have really wanted to accomplish, a goal, a dream, a life experience, or something else that terrifies you, so you haven’t taken the first step? I encourage you this week to be bold and step out in fear and do it anyway. Consider this quote by Eleanor Roosevelt.
Have a beautiful day!
Sandra Shields, Certified Health Coach
sandrashieldshealthcoach.com

It Is Never Too Late To Start Over!

Don't Stay Stuck

Happy Monday Beautiful People! Are you feeling stuck in an area of your life? It is never too late to start over. If you aren’t happy with yesterday, try something different this week starting today. Don’t Stay Stuck! Make a commitment to yourself to do better.
Is there an area you are feeling stuck? Please share it with me in the comments below.
sandrashieldshealthcoach.com

Green Beans with Figs and Bacon

I can’t resist fresh figs when they hit the market in the Summer. They are so elegant and miraculous when you cut them open and see the gorgeous insides. They are artwork and remind me of a kaleidoscope or a fireworks display. Figs are little packages containing calcium, fiber, potassium, iron, Vitamin A, niacin, folate and Vitamin C.

When I go shopping for food to cook for the week, as a nutrient seeker, I have an open mind and am looking for the freshest seasonal produce I can find. When I get it home, I decide what to do with it and get into my creative mode, which I find very therapeutic and rewarding.

This week I found fresh green beans, fresh figs, and some good quality organic bacon. A little bacon goes a long way to flavor a dish. I used two slices, but if you want more, feel free to embellish.

Green Beans with Figs and Bacon

Green Beans with Figs and Bacon

The figs are halved and caramelized in olive oil which makes them sweeter. The natural sugars in the figs cause them to caramelize without any added sugar. They are natures perfect little plump package.

bacon makes everything better 3

Green Beans with Figs and Bacon Ingredients

Green Beans with Figs & Bacon

Ingredients:

1 Pound of Fresh Green Beans, snipped and steamed for 5 minutes or until tender, drained and set aside

6 Fresh Large Figs (washed, halved and stems removed)

2 Pieces of Cooked Bacon, crumbled

2 Tablespoons Olive Oil

1 Tablespoon Aged Balsamic (I used 18 year old Balsamic which is very low sugar and amazing)

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

1/4 Teaspoon Black Pepper

Fleur de Sel Salt for finishing (optional)

Directions: In a large fry pan, warm olive oil over medium heat. Place the figs in a single layer cut side down, and sautee until caramelized (about 2 minutes).

Add steamed beans, salt and pepper, and gently toss with tongs to coat and warm the green beans. Add the balsamic and continue cooking until the balsamic forms a glaze. This will be accomplished quickly. Plate and sprinkle with crumbled bacon and a pinch or two of Fleur de Sel finishing salt.

Bacon Makes Everything Better 5

I have an assignment for you this month to invest in your healthy life and longevity. Try one new vegetable and fruit from the produce isle each week. Swap it out for something you would eat processed, and eliminate that one processed food in place of a fresh, whole fruit or vegetable each day. If you need ideas, here is a Fruit and Vegetable List you can print and take to the store, or just browse the produce isle for interesting fruits and vegetables you haven’t tried before or haven’t had in a long time. Go home and Google recipes for what you buy. Remember, creating healthy habits that last a lifetime happens one step at a time.

This recipe is a delicious one that you will really enjoy, and it is beautiful to the eyes and body.

Enjoy your day!

Eat Your Nutrients!

Eat Your Nutrients!

Do You Believe You Can?

theodoreroosevelt380703

Happy Wednesday to You! Have you been putting off something that you really want to do or accomplish because of excuses like “I don’t have time”, “It is too hard”, “I can’t afford it”, “I’ve never been able to before, so I am done trying”? “I am too tired, too old, too _______?
What if I said you can? This quote by Theodore Roosevelt is spot on! Believing you can and being positive propels us forward instead of being “stuck”. Believe you can! Then take action and set out a first step to make it happen. Make an outline of each step to get to where you want to go to fulfill your goal. (I recommend you take the first and second steps, then do your outline. The first step is Believing). Cross off each small step as you accomplish it. For instance if it is “I want more energy”, make your first step, “I am going to have more Energy”, the second step would be a commitment to drink more water each day. So many of us are chronically dehydrated and don’t even realize it. Eight glasses is a good goal.
Maybe it is to travel to a place you have always wanted to go, but there are always too many bills to pay and the kids need braces. What small step would start you on your way? How about a loose change box? Decorate it with photos of your dream destination. One small step at a time gets you closer and closer to your dreams, goals and a life you are passionate about and love! Share your goals with me below. What is one thing you have been wanting to accomplish or dream of doing? Is it weight loss, healthier food choices, more time for your hobbies, less stress? What is one small step you can take this week to begin to reach it?

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