Tag Archives: Wellness

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.

Teriyaki Chicken and Quinoa or Cauliflower Rice

This is a hearty dish utilizing my new teriyaki sauce recipe that is soy free and healthy. I have been experimenting with quinoa lately in my cooking, and find I tolerate it very well. This is a pleasant discovery since I admire the benefits of quinoa, such as it being a good source of protein, with all nine essential amino-acids in it and fiber. I buy sprouted quinoa here. If you are eating grain free or strict Paleo, substitute cauliflower rice (here is a video demonstration from Cooking Light on how to make delicious cauliflower rice) for the quinoa.

Teriyaki Chicken and Quinoa

The Teriyaki Chicken and Quinoa also has one of my favorite things………lots of veggies! I am The Eat Your Veggies Lady after all! I have included broccoli (cruciferous vegetable), carrots (a root vegetable and a good source of Vitamin A and healthy carbs), scallions (alliums which are cholesterol lowering and cardiovascular protective), mushrooms (a significant source of zinc, calcium, iron, potassium, folic acid and more), and I just couldn’t help myself, I added some fresh basil on top of each bowl at the end, because I like it’s flavor so much (it’s benefits are, disease fighting, antibacterial, and combats stress).

First you will make the sauce. This can be made ahead and kept in the refrigerator until you are ready to use it. It is a wonderful condiment to have on hand, so any extra will not go to waste.

Soy Free Teriyaki Sauce

Makes 2 Cups

You will need a medium sauce pan and a blender.

Ingredients:

10 ounces of Frozen Pineapple (or fresh)

1/2 of a Red Apple, cored but not peeled

1/3 Cup of Chopped Yellow Onion

1/3 Cup of Coconut Aminos (a soy free alternative made from coconut sap)

1/3 Cup of Fresh Orange Juice

1/4 Cup of Apple Cider Vinegar

2 Cloves of Garlic, minced or 2 Teaspoons of Garlic Infused Olive Oil

2 Tablespoons of Honey

1/2 Teaspoon of Ground Ginger

1/2 Teaspoon of Sea Salt

Directions: Add all the ingredients to the sauce pan and bring to a boil. Reduce heat, and simmer until the apple is tender, about five to ten minutes. Cool for fifteen minutes. Add it to your blender and puree until smooth. Add the sauce back to your sauce pan, and simmer again until reduced by a third. Store refrigerated in a glass container until ready to use.

Now to prepare the Teriyaki Chicken and Quinoa!

Teriyaki Chicken and Quinoa – Soy Free

Teriyaki Chicken and Quinoa

Prepare enough Quinoa to make 4 servings according to package directions. Set aside, covered.

Ingredients for Teriyaki Chicken:

2 1/2 pounds of boneless, skinless chicken thighs cut into 1 inch cubes

4 Cups of Fresh Broccoli Florets cut into bite size pieces

4 Cups of Carrots, peeled and diced into 1/2 inch pieces (this is about 4 large carrots)

6 ounces of fresh mushrooms, diced (I used oyster mushrooms. Use the kind you like.)

1/2 Cup of Scallions, sliced

2 Tablespoons of fresh Basil

4 Tablespoons of Olive Oil, divided

1 1/4 Teaspoons of Sea Salt, divided

1/2 Teaspoon of Ground Black Pepper, divided (omit for nightshade free)

Directions:

In a large skillet, add 2 tablespoons of Olive Oil. Turn your burner to high heat, then add the chicken cubes to the olive oil and sprinkle it with 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Brown the chicken on one side for 5 minutes, then flip and brown the other side for 5 minutes. Remove the chicken from the pan into a large bowl and set aside. Don’t worry if it is still pink. You will cook it more.

In the same pan, add 1 tablespoon of olive oil. Over medium high heat add the diced carrots and a half teaspoon of salt and 1/4 teaspoon of pepper. Cook for five minutes. Then, add the broccoli to the carrots and cook another five minutes, stirring frequently. You can add a little broth or water if needed.

Add the carrots and broccoli to the chicken in the bowl.

Add the remaining tablespoon of olive oil to the pan and the mushrooms. Sprinkle with 1/4 teaspoon of salt and brown the mushroom over medium high heat. This should take about 5 minutes.

When the mushrooms have browned, add the chicken and vegetables back into the pan and bring up to a sizzle over medium high heat. Stir in the scallions and 1 cup of prepared teriyaki sauce. Add more if needed. Cover and cook over medium heat for five minutes until the chicken is cooked through.

Oyster Mushrooms

Chicken and Broccoli

Teriyaki Chicken and Quinoa

Serve beside the cooked quinoa, sprinkle with fresh chopped basil and some extra scallions.

Teriyaki Chicken and Quinoa

Serves 4 – 6 people with leftovers. 🙂

Eat Your Nutrients!

Free Printable Farmer’s Market Guide!

Farmer's Market Shopping

Good Morning!

Did you have a fun Memorial Day weekend? I had a blast! It was so nice to relax and play, with no obligations or “to do” list! We visited our farmer’s market this weekend. I love the beginning of growing season and all the local produce bursting with nutrition and so fresh! It is also a great outing and sense of community while you support local growers. Here is your free guide! Compliments of me and Institute for Integrative Nutrition, the school where I graduated as a Health Coach!

Just click the guide below, and you will have a free PDF printout you can take with you and refer to! There is also a free recipe and other health tips using Farm Market finds!

Farmers Market Guide

Enjoy your day!

Sandra Shields, Certified Health Coach