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FREE Gift: Jumpstart 2016

EO Course

Hey There!

Looking ahead at the new year, I hope 2016 will be even more exciting for you.  If you are ready to Jumpstart your Essential Oil Journey, be sure to grab my soon to be released 7 Day Virtual Course.

Get on the list here

Here’s a sneak peek at what we will be covering in the course:

Day 1:  Application 101
Day 2:  Recipes for You and Your Home
Day 3:  Detoxification
Day 4:  Natural Beauty Regimen
Day 5:  Makeover Your Gym Bag
Day 6:  Home Cleaning
Day 7:  Your Action Plan

Let’s keep in touch, don’t forget to LIKE my Facebook Page.

Cheers to the New Year!

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Get’em while they’re ripe!

STRAWBERRIES

strawberries

Get’em while they’re ripe!

Here are some tips for the best tasting strawberries:

1.  THE REDDER THE BETTER  Strawberries won’t get any riper or sweeter after they’ve been picked, so select firm berries that are a deep, dark red, with no soft spots.

2.  DON’T PILE BERRIES TOO DEEP  Place strawberries in a shallow container to keep them from getting crushed.

3.  TAKE HOME MORE THAN YOU NEED  Strawberries freeze well whole or sliced.  You can blend them in smoothies, or use in a recipe.

Here is one of my favorite smoothie recipes:

Strawberry Delight

1 cup non-fat milk, almond or rice milk

1/2 cup frozen strawberries

1/2 cup spinach

1 teaspoon raw honey or other healthy sweetner

Enjoy!

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What to skip (and why)

What to skip (AND WHY)juicing

1.  Processed foods “Artificial additives perform no function,” says Cynthia Sass, RD.  “They’re like pollution.”  When they linger in fat cells, they can cause problems, like interfering with blood sugar levels and metabolism.  Give them a rest and you’ll feel lighter and more energetic and mentally focused.

2.  Added sugar  Sugars hide in many foods that don’t even seem sweet – sauces, breads, crackers – so the amount you consume in a day is surprisingly high.  Stay clear from artificial sweetners.  It takes about three days to break your sugar addiction.

3.  Dairy and Eggs  Both of these are common allergens that can have an impact on your immune system.  For dairy, many people experience symptoms such as diarrhea and bloating related to being lactose intolerant.

4.  Gluten  If you experience fatigue, brain fog, bloat, and low energy you may have a sensitivity to gluten (the protein found in wheat, rye, and barley).

5.  Coffee and alcohol  This may be the toughest to give up for most people.  Alcohol stresses the liver, and coffee is acidic.

With Spring already here, there isn’t a much better season for a cleansing tune-up.  And no, I don’t mean fasting; and you won’t be drinking green juice morning, noon, and night.  For twelve days, you’ll give your body a break from all the processed stuff, added sugar, and gluten, plus common allergens dairy and eggs.  Think of it as a mini retreat!

Come join us here.

Eat Well,

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Spinach Frittata

I don’t know about you, but I love a simple fresh recipe that bursts with color and flavor. As a board certified health coach and gluten free guru, I look for simple recipes that are loaded with nutrients and keeps me satisfied for hours. This is one of my personal favorites. You can make it and store for up to 3 days and keep it for whenever you need something quick & satisfying.

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Photo credit:  Myrecipes

Ingredients:

2 tbsp olive oil

1 drop basil essential oil

1 drop oregano essential oil

1 bunch green onions, chopped

2 cloves garlic, chopped

10 ounces spinach

6 eggs

Pinch salt

Pinch pepper

1/3 cup plain yogurt

4 ounces feta cheese, crumbled

Directions:

1.  In a sauté pan mix olive, basil, and oregano oils.

2.  Add green onions and garlic, and sauté on medium heat until tender.

3.  Add spinach in small bunches until wilted and heated through. Set aside.

4.  Whisk eggs, salt, and pepper together.

5.  Add yogurt to egg mixture and mix thoroughly.

6.  Place drained spinach mixture in a nonstick cake or pie pan.

7.  Pour egg mixture over spinach and gently mix.

8.  Add feta and bake in a 350 degree oven for 20 minutes, until firm.

If you like this recipe share it with your friends via FB, Pinterest or Twitter.
I want to hear from you! Please leave your comments in the box below.
XO, Sharon

Are you nutty for Nuts?

Great news!  Some fats are actually good. The secret is as long as we don’t eat too much of it.

Nut oils are a great source of fat.

If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.

Nuts and seeds are not cleansing. They should be eaten after cleansing. Cleansing is good but you can’t cleanse all the time. That is when you eat nuts and seeds just not too much.

 If you are eating a nice, healthy, raw diet, you don’t want your calorie count to get too low. Nuts and seeds can add calories when you need them. There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.

 nuts

If you have heart disease then eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in your blood.

“Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.”

 Nuts also have fiber, vitamin E, plant sterols and L-arginine.

Photo credit:  healthyeatingsupport

Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

 

Type of nut Calories Total fat
(saturated/unsaturated fat)*

Almonds, raw

163

14 g (1.1 g/12.2 g)

Almonds, dry   roasted

169

15 g (1.1 g/12.9 g)

Brazil nuts, raw

186

19 g (4.3 g/12.8 g)

Cashews, dry   roasted

163

13.1 g (2.6 g/10 g)

Chestnuts, roasted

69

0.6 g (0.1 g/0.5 g)

Hazelnuts   (filberts), raw

178

17 g (1.3 g/15.2 g)

Hazelnuts   (filberts), dry roasted

183

17.7 g (1.3 g/15.6   g)

Macadamia nuts, raw

204

21.5 g (3.4 g/17.1   g)

Macadamia nuts, dry   roasted

204

21.6 g (3.4 g/17.2   g)

Peanuts, dry   roasted

166

14 g (2g/11.4 g)

Pecans, dry roasted

201

21 g (1.8 g/18.3 g)

Pistachios, dry   roasted

161

12.7 g (1.6 g/10.5   g)

Walnuts, halved

185

18.5 g (1.7 g/15.9   g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.

Enjoy your nuts knowing that they are healthy and good for you as well as tasty!

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Are you Coo-Coo for Coconut?

Coconut oil can be used for a lot of things.

You can cook with it and not only does it taste delicious, the health benefits are astounding!

Coconut oil is great in showers. It is a great cleanser as well as a moisturizer.  You can also keep it on your nightstand as a moisturizer.  There is a lot to be said for anything that is chemical free that we can use on our bodies.  There are some people who use coconut oil on their faces.

Coconut oil is great to massage into your scalp.  It is nice for the hair and the skin.

My favorite thing to do is mixing in the wonderful scents of essential oils.

Coconut oil is great in raw food recipes:

  • You can use 1 tsp of coconut oil daily in your morning smoothie.  It gives it such a nice texture and it is so good for you.
  • You can use coconut oil in raw protein bars. It gives them a lovely texture, flavor and holds them together nicely.
  • You can use coconut oil in chocolate, mushroom recipes, chia pudding (for immunity and strength).  Add a teaspoon of coconut oil for added smoothy creaminess.
  • You can add coconut oil in hot tea with a pinch of raw cacao for a special treat as well.
  • You can even use coconut oil with cashews and stevia to make a delicious frosting.

There are a lot of ways to use coconut oil and there are even more reasons why you should.

Coconut oil has lauric acid, caprylic acid, capric acid.  These acids give it antimicrobial, antifungal, antibacterial and antioxidant abilities.  It is mostly saturated fat, 92% with a small percentage being mono unsaturated and poly unsaturated.  Coconut oil is a healthy fat.

Some of the benefits that are attributed to coconut oil include (but not limited to):

  • Weight loss
  • Heart disease
  • Immunity
  • Healing and infections
  • Digestion
  • Candida
  • Kidney stones
  • Liver disease
  • Diabetes
  • Stress
  • Bone loss
  • Tooth decay
  • Alzheimers
  • Hormone regulationcoconut

“Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain, saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy quickly.”(Wolfe, 2009)

Coconut oil also helps to regulate blood sugar.  It is one fat that diabetics can eat without fear.

Coconut oil is useful for bone and dental health because it improves calcium and magnesium absorption. This is good for dental health.  It is especially beneficial to women who are at the age to develop osteoporosis.

When you go to order or purchase your coconut oil this is what you should look for:
organic-raw-extra virgin-cold pressed, like this one here.

Enjoy!

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Are you in an Unhealthy profession?

Things that factor into poor health in a profession include hazards, mental and physical health, stress, long hours, and depressing work environments.  It has been found that companies who invest in the wellbeing of their employees have healthier and happier workers.

According to Fox News, the 8 professions with the worst health (not in order):

  1. Firefighter/Police officer
  2. Desk jockey
  3. Manual laborer
  4. Lawyer
  5. Healthcare shift workers
  6. Service and retail employees
  7. Enlisted soldier
  8. Transportation workers

I was surprised to see people who sit at their desk on the list.  Although I really shouldn’t have been that surprised come to think of it.  I see a sharp decline in my health when I spend too much time working at my desk.  I slow down on my exercise.  Not only that but my participation at home goes down and that causes stress. I don’t take the time to prepare all the healthy foods I normally eat.

Other professions like public service, firefighter, police officer and then manual laborers and enlisted soldier are just obvious.  They are put in harm’s way all the time, which of course will increase stress and anxiety.  It is really important that they take the time to care for themselves because they will stand up to physical pressure better and make better and quicker decisions if they are healthy.

I know enough lawyers to understand this one, they bill out hourly and work a ton of hours.  They also live with a lot of stress, maybe not physical, but definitely mental.

Truck drivers, without question, have one of the unhealthiest professions there is.  They sit all day, eat at rest stops, sleep weird hours, are subject to dangerous situations and accidents and are under a tremendous amount of stress.  I was very surprised to learn that truck drivers average expected life span is 61.

Service and retail employees work long hours on their feet and deal with a surprising amount of stress.

There are a lot of other professions that could go either way.  I think of mothers of teenagers for example. That can be one of the most stressful times of your life.  You think of teachers as having a pretty stress free existence, unless they are working with special needs.  There are some social workers who go home and vomit every night.

Restaurant workers, especially in the most unhealthy food environments, would be pretty unhealthy as well.  They eat the “luxury” foods in big restaurant size portions that are intended for moderation, on a daily basis.  They live pretty stressful existence trying to serve the public.

Looking at all this reminds me how lucky I am that I love what I do.  The truth is, my profession could be unhealthy too.  No matter what you do, if you find a way to put your health first, you are way ahead of the game.  It is your choice.

You can make the decision now to do everything it takes to: Be Fit. Be Healthy. Be Happy.

  • Get up in the morning and do some kind of exercise.
  • Learn what to eat, how to eat and why to eat it.
  • Take time to laugh and smile.
  • Forgive those you love and live without resentment.
  • Be kind and give of yourself to others.
  • Take time for prayer or meditation.

If you do all these things, you will be fit, healthy and happy.

I want to help you.  You can choose to work with me in depth and personal or you can just stop by hereto sign up for updates, newsletters and tips.  Either way, you owe it to yourself to give yourself the gift of health. 

Jump in now, you will never, ever be sorry!

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Get your engines moving!

Digestive health can be easily changed with simple lifestyle adjustments.

Do you have constipation, gas, bloating, diarrhea or heartburn?

If you answered yes to any of the above mentioned troubles there are simple ways to start changing how you are feeling.

15 Simple Steps:

1. More fruit and vegetables, less red meat.fruit

2. More whole foods, less processed foods.
3. Drink freshly squeezed lemons in spring or filtered water. This is alkalizing and helps to clean the stomach of any residual debris.
4. Do not ignore the urge to have a bowel movement. Listen to your body.
5. Eat more fiber (#1)
6. Skip the NSAID’s/non-steroidal anti inflammatory drugs. Regular use of these drugs can cause peptic ulcers in the digestive tract.
7. Be careful of use and overuse of other drugs that create digestive problems. Too many antibiotics can strip your gut of good bacteria and you can end up with c-difficile.
8. Don’t overeat.
9. Use essential oils to promote better digestion.
10. Drink your liquids before and after meals, not during.
11. Take your time and really chew-chew-chew. Your body can use energy for other things if you chew your food instead of relying on acid and enzymes.
12. Eat slower so you do not swallow a lot of air while you eat.
13. Do all of the above and skip the laxatives, as your body becomes reliant on them and they are habit forming.
14. Smoking and drinking can cause ulcers and heartburn.
15. Don’t be afraid to enlist the help of a specialist (gastroenterologist). You may want to get a referral from a friend or relative. Remember that they are there to diagnose and treat, prevention lies in your hands.

Cheers,

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SOURCES:
http://www.mayoclinic.com/health/peptic-ulcer/ds00242/dsection=causes
http://www.health.harvard.edu/newsletters/Harvard_Mens_Health_Watch/2010/June/clostridium-difficile-an-intestinal-infection-on-the-rise
http://digestive.niddk.nih.gov/ddiseases/pubs/constipation/#what

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GET MORE free healthy recipes, motivation to get you moving + expert wellness tips by clicking here.

I like to move it! move it!

exercise3You need to exercise. I need to exercise. I moved ahead to write this blog because I  struggle with myself when I am working on too many exciting things it’s difficult to fit in time for exercise and fitness. The problem is, once you quit moving so do our endorphins and it gets a little depressing.

Here are a few tips to get you moving:

#1 Make time…no matter how busy…make the time!

We think we don’t have time but actually we do. I have found in my experience, the more time I make to move my body the more time I have in the day. Funny how that works! I think it is because I have more energy and I am sure that endorphins have something to do with it as well. The truth is, the more you move, the more active you become!
#2 Find something you love to do!

You need to do something you love. It doesn’t really matter what it is as long as you do it. I love to strength train and I love to walk. I know it sounds funny, but I get a thrill being able to lift those weights and I love how it makes me look.
You may love running. I have not learned to love it and I know it isn’t that easy I just don’t enjoy it. It is very good for you. Walking may be your thing! There is nothing like getting out and getting a little fresh air and moving your limbs. I like walking in my neighborhood where I can wave at the neighbors and feel connected which is like getting a double whammy of healthy!
#3 Pair it with something you love!

You can even do things you don’t love to do. However, these are the hardest. That is why you need to pair it up with something you do love to do. I know some of you who are reading this know what I mean. The thing that I am trying to say, is that if you choose something you don’t like to do and have a higher purpose you reach new heights of satisfaction you would never have known otherwise.
Experiment and find what is right for you. Some people like to play. If that is you then join a basketball team or perhaps a volleyball team. Sometimes if you pair it with being social then it doesn’t feel like exercise. Dance is exercise too! Pair it with romance!
#4 Clarify what you want to achieve

Do you want to lose weight, de-stress, build strength, improve your golf game, rebuild your knees? If you need to get to the grocery store, you have 3 choices, walk, ride your bike or drive. If you want to rebuild your knees, you are not going to pick lunges well that just doesn’t make sense. If you can’t figure it out, don’t be afraid to hire a professional trainer. They have been taught to know the things that you do not. They know what you can do that will best achieve your goals. You can hire them for one visit to make a plan or you can hire them for a few to show you how or long term to build on your success.

#5 Make an appointment with yourself for exercise

Schedule it into your day. The reason I say this is because, if you show up you will do it.

What’s your favorite type of exercise?  Please share….

Be Fit,

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GET MORE free healthy recipes, motivation to get you moving + expert wellness tips by clicking here.

Reading Food Labels 101

If it has a label then don’t eat it! I won’t stop there but it is about that simple.  Processed foods are not whole foods.  The longer the list of ingredients, the further you should stay away.

These are some of the words that should send you running:

Artificial  (anything)
High fructose corn syrup
Artificial sweeteners
Ammonium sulfate
Carminic acid (crushed bug parts)
Sodium benzoate
Ammonium sulfate (fertilizer)
Refined grains
Shellac (more bug parts)
Castoreum (beaver anal glands)
Gum base (from sheep)
L-cystine (hair or duck feathers)
MSG
Olestra
LOW FAT
Sugar (there are about 400 different names for sugar…that is a whole other blog!)
Bleached white flour
Partially Hydrogenated Soybean Oil / Hydrogenated Soybean Oil

Things you should eat:

Almost anything in the produce section!  Whole Foods!

Be Healthy,

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GET MORE free healthy recipes, motivation to get you moving + expert wellness tips by clicking here.