Tag Archives: Wellness

5 Small Steps That Lead to a Healthier You

December 28, 2023
Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant
6 comments
Feel Better, Get Healthier, health and wellness, Health Coach Tips, Healthier Living, Healthier You, Healthy Habits, Incorporate Healthier Habits, mental-health, Nutrition, Small Healthy Changes, Wellness

We all want to feel good, have the energy we desire, to do the things we need to do, with enough steam after meeting life’s busy demands to do what we enjoy.

Change doesn’t happen overnight, but here are some tips to incorporate into your routine that can help you on your way to a healthier you. Whether you need a reminder, or are looking for a complete overhaul in your health habits, these tips will help you refocus or get you on your way.

Deprivation and depriving yourself of everything you enjoy eating is not proven to be a good tactic to becoming healthier. Crowding out the foods that don’t serve your body well is key. When you eat the rainbow and add a variety of colorful foods into your diet, you can actually reduce cravings, because your body is getting loads of nutrients and diversity instead of processed or sugar laden foods that just increase cravings, sluggishness, belly fat and low energy. Think of food like berries, red, yellow and green peppers, tomatoes, carrots, sweet potatoes, red cabbage, quinoa, nuts, seeds, black beans, cannellini beans, leafy greens, mango, pineapple, apples, grapefruit, onions, garlic and oranges. There are so many. Make a grain bowl with quinoa or brown rice, add a rainbow of vegetables (cooked and raw), top it with a sunny side up egg, and sliced avocado or hummus, drizzle it with an easy homemade honey mustard, ranch or hot sauce, and a side of fresh fruit. That is a powerhouse of nutrition without the refined carbohydrates or processed sugar that will have you in a slump after a few hours with a blood sugar dip.

There are so many benefits to movement throughout the day. Setting a goal to exercise and move more doesn’t really work if you dread what you are going to do. Do you like to work out solo, or do you stay more motivated with a buddy who keeps you accountable? Having a walking partner can help you both get your walks in. If you have a sedentary job, find a quick ten minutes to do an arm workout or a bun workout. Lifting some weights helps maintain muscle mass and keeps you strong. If you feel you don’t thrive on lots of cardio or weight lifting, Pilates can keep you very toned, fit and strong. Yoga is a very misunderstood practice. You can get very strong and toned with a regular yoga routine, increase focus, and reduce stress all at the same time. If you like to play like a kid, shoot hoops, jump rope, jump on a trampoline, find some workouts that use a big inflatable ball, do a total body tubing workout. The bottom line is, if you like the workout, you will do it often. If you dread it, it is harder to be consistent. After working out consistently for at least 21 days, and seeing and feeling the results, most likely you will be hooked.

Now that we have covered eating well and movement, let talk about happiness hormones and mood. Dopamine and Serotonin are chemicals in your body that you can increase with things like listening to music, getting sunlight, learning something new, feeling wonder, and getting quality sleep, completing a task (which activates your brains reward signals). Adults tend to lose their sense of wonder. Remember what it was like as a child to be delighted by the simplest things? It is good to experience wonder as often as you can. View art, look at the night sky, learn something new about animals or nature. Watch someone make something mind blowing like blown glass sculptures.

Your final small step is to make it a priority to unwind. This is an important step that helps reduce stress and anxiety by taking time to just be still. Whether it is a hot bath, a good book, coffee with a friend, meditation, reading, cuddling, savoring a cup of hot tea, or napping, activities that help you relax have a downloading effect on the brain that helps you digest better, sleep sounder and reduce stress and anxiety.

Adding or refocusing on these small steps can help you be healthier, happier, focused, fit and get more out of each day.

Sandra Shields, Health Coach

Gingerbread Pumpkin Cups

You are definitely going to want to pop these in! These are a healthier homemade treat with all the flavors of gingerbread and pumpkin! The warming spices and the melty, but chewy texture of these Gingerbread Pumpkin Cups are so delicious and a special way of treating yourself without a lot of added sugar. The flavors are comforting and a perfect treat for fall and winter. The depth of flavor from just a small amount of molasses and the maple sugar makes these next level good! There is real pumpkin in them and also some wonderful, healthy spices.

The primary fat used in this recipe is delicious coconut butter. Coconut butter is a source of healthy fats, primarily saturated fats in the form of medium-chain triglycerides (MCTs). These MCTs are believed to be metabolized differently in the body and can provide a quick source of energy.

There is the perfect amount of sweetness to these Gingerbread Pumpkin Cups using a little maple sugar, which is derived from maple trees and is a natural sweetener with a lower glycemic index than white table sugar, and molasses which is rich in minerals and flavor. Both of these flavors together give these cups a really special, yummy flavor.

There is also pumpkin in these cups to give them a softer texture and a little pumpkin flavor to compliment the spices. Just two teaspoons of ghee gives them the buttery flavor. I like ghee because it is lactose and casein free for those with dairy intolerance, and it is tolerated by many. It is also rich in vitamins. A small amount was used in this recipe. It is a saturated fat, and should be enjoyed in moderation. I do love that ghee contains antioxidants, such as beta-carotene and conjugated linoleic acid (CLA), which may have various health benefits, including potential anti-inflammatory properties. Ghee has been used for centuries in traditional Ayurvedic medicine and Indian cooking. It is often praised for its potential health-promoting qualities. It also has a higher smoke point for cooking, so it is a good choice for roasting vegetables. These cups are gently warmed. I chose the ghee for the flavor in this recipe, and only used 2 teaspoons.

I have been enjoying one or two of these delicious Gingerbread Pumpkin Cups a day. I keep them in the refrigerator. If you want to make them vegan, substitute more coconut butter for the ghee. They will be a little firmer in texture.

Here’s the recipe. This will make ten using mini muffin cup liners. These are about two bites.

Gingerbread Pumpkin Cups

Line a mini muffin pan with ten paper mini liners.

Ingredients:

1/2 Cup plus 2 Tablespoons of Coconut Butter (my favorite brand)

2 Tablespoons of Canned Pumpkin

2 Tablespoons of Maple Sugar

1 Tablespoon of Blackstrap Molasses

2 Teaspoons of Ghee

1/4 Teaspoon of Cinnamon

1/8 Teaspoon of Nutmeg

1/8 Teaspoon of Allspice

a pinch of Ground Ginger

a pinch of Sea Salt or Pink Himalayan Salt

Directions:

Add all the ingredients to a medium saucepan, and warm over low heat, whisking until the coconut butter and ghee is just melted and everything is completely incorporated. You just want to warm and melt the ingredients not bring them to a simmer, because the coconut butter will seize and get hard. Scoop the melted ingredients evenly into the mini muffin cups, tap the pan on the counter to level the cups or smooth gently with a butter knife. Then, refrigerate until firm. Remove the Gingerbread Pumpkin cups from the muffin tin, and store in the refrigerator in a sealed container.

As always, I love to hear from you. Share this recipe with a friend.

Crustless Quiche Florentine (Spinach Quiche)

Ahhhhh! Spring has arrived in Northern Michigan! or has it? That is always the big question Up North. But oh the beauty of it when it does. Spring up here is fickle. We had glorious days last week with the daffodils blooming and the sunshine so warm on your skin. The weather was nice enough for a picnic outside, and I actually put out my repurposed, hand painted ladder back chair I am using this summer for garden decor with a pot of daffodils. Later I will replace them with petunias. See photo down below. But the snow this morning! It was just a skiff and will be melted by noon.

Nice weather always makes me crave a good quiche! This is a new recipe I have written for Quiche Florentine. It is so light and fluffy, and it popped up in the oven and browned beautifully. I used baby spinach and a good aged cheddar with plenty of pastured local eggs. It is delicious, and I am so glad there is a piece left for me for lunch today!

Crustless Quiche Florentine (SCD, Low FodMap, Grain Free)

Crustless Quiche Lorraine

Preheat your oven to 375 Degrees F.

Ingredients:

10 Ounces of Baby Spinach, sauteed in olive oil and sprinkled in salt

12 Pastured Eggs

4 oz. of aged cheddar cheese, shredded

1/2 Cup of Coconut Milk

2 Teaspoons of Dried Chives

1/2 Teaspoon of Salt

1/4 Teaspoon of Pepper

a pinch of Nutmeg

Directions: Grease a deep dish pie pan.

Sautee the spinach in a separate pan with a tablespoon of garlic olive oil, set aside.

Whisk the eggs with the coconut milk, salt, pepper, nutmeg and chives. Fold in the cheese. Pour the egg mixture into your prepared deep dish pie pan. Now, take the cooked spinach and using tongs, place it artfully on top of the egg mixture. Place the pan in your preheated 375 degree F. oven for 40 minutes on the middle shelf until the eggs are set and the top is puffed up. The casserole should register 165 degrees F. in the center. Cool ten minutes before slicing.

Let me show you it sliced!

The quiche is SCD Legal, Gluten Free, Grain Free and just delicious, real food ingredients.

This is the chair I repurposed for my garden this summer. What do you think? I found it at a consignment shop where I live and had a hole cut in the base and then primed and painted it in whimsical colors with flowers. We get quite a bit of foot traffic by our house in the spring and summer, so I thought it would be enjoyed by the passerby.

At the end of a long, productive day, I like to take a little me time to unwind, and one of my favorite ways to do that is by reading a good book. I recently discovered Viola Shipmen! I was browsing a local bookstore and found a signed copy of The Heirloom Garden. Oh my gosh! Don’t you get so excited when you find an undiscovered to you new author whose books thoroughly suck you in with strong female characters? Now I am reading The Summer Cottage by Viola Shipmen and have more to look forward to after that, with a new one coming out this Summer.

I find a great way for winding down is a good book and a soak in the tub. I’m using Lemongrass Spa’s new Rejuvenate Bath Soak, the luscious Lemon Sorbet body polish and Cactus & Guava body wash. Lots of lovely aromatherapy!

So how have you been doing? Leave me a comment below on your favorite Spring food. Here’s to a wonderful Spring!

Sandra

Gluten Free Cherry Macadamia Nut Cookies, The Benefits of Kindness and Connection, Sunshine and a Safer Swap Tip For The Dryer

Hi Friends!

How are you doing so far in the new year? I was personally thankful to get a good solid three days of full sunshine here in Northern Michigan in January! I have a picture below of me at the lake where the ice was just beginning to freeze over it. I have found since moving back to my childhood state of Northern Michigan from Maryland, after living on the East Coast for 32 plus years, I did not know or even realize that there is less sunshine in the winter here by 25%. The plus side of that is we have more sunshine and daylight hours here in the Summer, and the weather is gorgeous, plus the air is so fresh all the time. I wanted to share a new grain and gluten free cookie recipe with you today that is tasty and has no refined sugar (sweetened with Maple Syrup).

**Gluten Free Cherry Macadamia Nut Cookies** (Grain Free and Dairy Free Also)

These cookies come together easily with a hand mixer.

Ingredients:

1 Cup of Macadamia Nuts (ground in the food processor to a nut flour)

1/2 Cup of Cashew Butter

1/4 Cup of Coconut Oil

1/4 Cup of Dried Cherries

1/4 Cup of Pecans (coarsely chopped)

1 Egg

2 Tablespoons of Maple Syrup

1 Teaspoon of Vanilla Extract

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Salt

Directions:

Preheat your oven to 350 degrees F.

In a food processor, grind the macadamia nuts until they are fine like almond flour. Add the remaining ingredients except the dried cherries and pecans. Blend until completely combined, scraping the sides of the bowl half way through. Remove the blade from the food processor and stir in the cherries and pecans.

Scoop onto parchment lined cookies sheets with a tablespoon cookie scoop. Press down until they are an even height with your fingertips, and then bake in the preheated oven for 14 minutes.

Let cool, and enjoy.

**Gluten Free Cherry Macadamia Nut Cookies Recipe**

Here’s the photo of me at the lake in the sunshine. It’s very cool to skip stones across the thinly frozen ice. It makes a type of musical sound. The benefits of sunshine are numerous including better sleep, increasing vitamin D levels for immunity, brain and bone health. Exposure to sunshine also helps with Seasonal Affective Disorder and low mood.

On another note, the world today seems a little more serious and impatient than is was five years ago, and I want to encourage you to make sure to find time to enjoy your life, have some fun, and find things that make you laugh.

Kindness circles back to you. The more you send it out into the world, by the words you speak, the better the world will become.
Here’s an example. Have you ever made someone’s day just by speaking kind words to a check out clerk at the store? They noticeably perk up, and then as you leave, you hear them greet the next person in line with a happier more animated tone? I have. That’s what kind words do. They start this whole effect of paying it forward. Kindness increases people’s faith in humans in general and creates a ripple effect. It’s like a tiny seed you plant every time you speak. It grows, creates new plants and then more seeds you may never see, but they are happening and making the world a better place.

The added benefit of these small connections is you feel happier, healthier and more positive as you feel a little more connected to other humans. Those casual connections are important. The next time you are in line at a store and get to the cashier, ask them how their day is going.

**Swap out Dryer Sheet for Wool Dryer Balls**

Now I have a healthy living tip to share. Swap out dryer sheets and fabric softener for wool dryer balls.

Wool dryer balls can be used over and over and over and don’t release toxic chemicals onto your clothing that you then put on your skin! They are eco friendly and great for fluffing up your clothes and preventing wrinkles too.

Dryer sheets are from synthetic polyester, with toxic chemicals which release to target the electrostatic charges. Dryer sheet manufacturers typically list only some of the ingredients on the dryer sheet box, but others don’t list any ingredients at all. Dryer sheets are a sneaky single-use plastic, designed to be used once then tossed out, where they will persist in the environment forever. Instead try 100% Wool Dryer Balls, which not only reduce static – but reduce drying time, too! If you want an added scent, add a few drops of your favorite Essential Oil. Here’s the wool dryer balls I use.

I hope you love the new recipe, tips, encouragement and inspiration. I love to hear from you. Drop me a comment anytime.

Healthy Chocolate Avocado Date Sweetened Pudding

There is not many who don’t like a sweet treat, but sugar can be very addicting and not good for our health. A whole foods diet rich in plants, healthy fats like olive oil, avocado, nuts, seeds and good sources of protein is very beneficial to our bodies and promotes health. This chocolate pudding satisfies my sweet tooth, and I know it is good for me. It is guilt free, creamy and chocolatey! It is sweetened with whole dates which are a natural whole food, plant based sweetener that contains the health benefits of antioxidants and minerals, and has creamy avocado that is full of healthy PUFA’s…..the good fat, raw cocoa powder that is a great source of antioxidants and a mood elevator (good for winter blues!), coconut milk for a creamy non-dairy pudding. If you want a touch more sweetness, a little bit of pure monk fruit can be added, but less sweetness in desserts is an acquired taste, so if you already are eating less sugar, you may not need it.

Here is to the healthiest you in 2023. I wish you a healthy, happy, bountiful new year and will be sharing other health promoting recipes and tips throughout the coming year!

Healthy Chocolate Avocado Date Sweetened Pudding

Ingredients:

2 Cups of Ripe Avocado, cubed

1/2 Cup of Full Fat Coconut Milk

6 Medjool Dates soaked in hot water for five minutes to soften and then pitted, Joolies are my favorite!

1/4 Cup of Raw Cocoa Powder

1 Teaspoon of Vanilla Extract

1/8 teaspoon of pure Monk Fruit I use this brand

a pinch of Sea Salt

Cocoa Nibs (optional)

Blend all the ingredients in a high speed blender until completely smooth. Spoon into 4 serving dishes, sprinkle with cocoa nibs and eat immediately or keep it in the refrigerator for up to two days. Enjoy!! I always love to hear from you!

Tahini Honey Ice Cream, Dairy Free, SCD Low FodMap

Ahhh, ice cream! It is so creamy and delicious. It a delectable treat! The problem is when it doesn’t love us back. This Tahini Honey Ice Cream is gut friendly, dairy free, with healthful ingredients like raw honey (at a low fodmap serving size of under two tablespoons per serving.) It is lovely and sweet with just one tablespoon of clover honey per 1/2 cup. Egg yolks in ice cream give it the classic custardy, creamy mouthfeel, and the tahini and honey go together so well with a little vanilla extract and creamy, dairy free coconut milk.

If you don’t have an ice cream maker, no worries, this is churn free!

I love a good tahini. I can eat it right from the spoon. My current favorite is Soom roasted tahini which I get at Thrive Market and has no sugar added.

Tahini Honey Ice Cream

Ingredients:

1 Can of Full Fat Coconut Milk with no additives 1 1/2 Cups

1/4 Cup of Good Tasting Tahini with no sugar added

1/4 Cup of Clover Honey (clover honey is low fodmap up to a 2 tablespoon serving. See Dr. Siebecker’s SCD, Low FodMap SIBO Specific Food Guide on my homepage. It’s downloadable!)

2 Egg Yolks

1 Teaspoon of Vanilla Extract

a pinch of salt

Directions: Whisk all the ingredients together with a wire whisk in a medium saucepan.

Cook over medium high heat whisking constantly until the mixture reaches 160 degrees F. Do not boil. It should coat the back of a spoon. This takes about 5 minutes or so.

Pour the ice cream mixture into a loaf pan, and place it in the freezer. Stir the ice cream every hour for 4 hours, or until its a nice ice cream consistency. At this point you can eat it, or put it into a freezer safe container for later. When serving from the freezer, let it set on the counter for about ten minutes to soften.

It is a delicious and healthy treat. I hope this helps you enjoy ice cream again in a healthful way. Delicious whether you are following a SCD Low FodMap diet or just looking to eat healthier treats!

*The low fodmap serving size is 1/2 cup.

*Tahini is SCD legal after 3 months of no symptoms. This is also delicious with Almond Butter.

Ranch Dressing SCD, Low FodMap, Dairy Free

If you are looking for a great ranch dressing that is low fodmap, SCD Friendly or dairy free, here you go!

Garlic is a fodmap and not allowed on a low fodmap diet, but garlic Infused oil is allowed, and it is a fantastic replacement. If you haven’t been using it yet, you need to grab some! Chives give the dressing the signature ranch flavor, along with dill, and chives are also low fodmap.

This can be used on and with anything you like to eat with ranch. Delish!

SCD, Low FodMap, Dairy Free Ranch Dressing

Ingredients:

1 Cup Paleo mayonnaise, (I use Primal Kitchen)
1/4 Cup of fresh lemon juice
2 Tablespoons Garlic Infused Olive Oil
1 teaspoon of dried chives
1 teaspoon of dried parsley
1/2 teaspoon of dried dill
1/2 to 1 teaspoon of salt to taste

Add all the ingredients into a bowl, whisk until fully incorporated and enjoy! Mmmmm! So good!

Resistance to Healthy Eating Goals from Family and Friends

Don’t Let Family and Friend’s Resistance of Your Healthy Eating Goals Sabotage You.
I’ve been there. Change is hard no matter what it is. Humans do not like to be uncomfortable, and change disrupts the apple cart.
Psychological analysis of why someone you care about is so upset by what You choose to put in your mouth is written about a lot, but the truth is there is an array of reasons depending on the relationship.
What you eat and how it will make You feel about yourself, your energy, your health, your looks, your vitality, your pain, your future ultimately affects you!

Food is such a hot button, and it draws the lines between friends and family and cuts loose a slew of judgement and opinions on both sides.

So what are the facts?

Healthy Eating and choosing foods that support your body and well being will make you:

Less Bloated
Mentally Sharper
More Energetic
Leaner with more Muscle Mass
Create Healthier Cells Going Forward
Give You the best form of Whole Food Nutrients
A Better Chance of Dying of Old Age
Blood Sugar Regulation
Supportive of the Health of the Next Generation through example
Better Mood
Glowing Skin

I’m interested. What have you found to be the biggest challenge socially or with family that keeps you stuck eating food that really doesn’t serve you?

I always love to hear from you!

Sandra Shields, Health Coach

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

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!

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.