Tag Archives: Wellness

Stay Toned in Ten Minutes a Day!

Good Morning!
Keep moving! The key to being fit and toned is consistency. Once you carve out the time and form the habit, it is much easier to fit it in to your schedule. Toning targeted body parts can be accomplished in a rotating ten minutes a day routine. Meaning for example, Monday target the arms, Tuesday target the buns, Wednesday Abs. This is very effective and gives muscles two days of rest between workouts. If you want to work out from home, there are many great ten minute workouts online that are totally free!
Here’s a few to get you started!

12 Minute Outdoor Workout to Blast Calories

Ten Minute Strapless Dress Workout

Ten Minute Booty Workout

Ten Minute Abs and Core Without Crunches

Stay fit with theses quick toning workouts!

Sandra Shields, Certified Health Coach

Enjoy your day!

*Disclaimer – You should check with your doctor before starting any fitness routine. This is not medical advice and is for informational purposes only.

Start Your Day with Positive Thoughts!

Happy Monday! Stay positive this week and see what happens!

positive-thought-quote

Each time a negative thought comes in your mind, replace it with something you are grateful for. For instance replace “I am so tired, I can’t believe it is Monday” with “I am so grateful I have this whole day to live on this beautiful planet”. Jot down a daily note of what you did each day when you started down the negative thoughts road, and put a positive spin on your day. Then, look back on the week and note the difference it made!
Enjoy your week!
Sandra Shields, Health Coach

Tips For Buying Produce Without a Grocery List or Menu Plan!

In our busy schedules, it is not always easy to plan ahead what meals you will be making for the week. I like to shop for produce that looks the freshest and most colorful and take it from there. Watch the short video below of me at the store.  It is easier than a menu plan where they may or may not have what I am looking for, helps me eat plenty of vegetables and fruit at their best, and keeps it interesting!

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!

Asian Cabbage Salad with Cashews

Here’s a new Asian Cabbage Salad with Cashews recipe you can make as a side dish, or add a protein, like chicken to make it a main dish salad!

Asian Cabbage Salad with Cashews

Asian Cabbage Salad with Cashews

You parboil the shredded cabbage for just 3 minutes to soften it a bit, then add the dressing and remaining ingredients.

After it chills in the fridge for a few hours, all the flavors meld together deliciously.

Asian Cabbage Salad with Cashews

Just before serving, sprinkle the salad with crunchy cashews and a little extra sea salt and pepper!

 

Asian Cabbage Salad with Cashews

Asian Cabbage Salad with Cashews

 

Asian Cabbage Salad with Cashews

Ingredients:

1/2 of a Green Cabbage, Shredded with a Sharp Knife

1/4 Cup of Shredded Carrots

3 Green Onions, Sliced

1/2 Cup of Coarsely Chopped Cashews

Dressing:

1 Tablespoon of Fish Sauce (I use Red Boat)

1 Tablespoon of Coconut Aminos

Juice of 2 Limes

1/2 Cup of Full Fat Coconut Milk

2 Tablespoons of Garlic Olive Oil or (Olive Oil and 1 Clove of Minced Garlic)

1 Teaspoon of Sea Salt

1/2 Teaspoon of Black Pepper

Directions: Bring a large pot of salted water to a boil over high heat. While the water is coming to a boil, whisk together your dressing and prep the rest of the ingredients.

When the water is at a rolling boil, add the shredded cabbage and cook for 3 minutes. Pour the cabbage into a colander, and drain thoroughly.

Add the warm cabbage to a large bowl along with the green onions and carrots. Pour the dressing over the vegetables and toss to coat well. Refrigerate for 2 hours before serving and up to a day. Before serving, sprinkle with the chopped cashews and some additional sea salt and pepper to taste.

Have a fabulous day! 🙂

Eat Your Nutrients!

Eat Your Nutrients!

 

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