Going to the grocery store felt like a Marathon…Fighting Adrenal Fatigue

Some home tips on how to fight Adrenal Fatigue…

Tired“, “worn out“, “exhausted” , Tired and Wired” – these are words that I do occasionally use to describe how I’m feeling when I am helping clients understand adrenal fatigue. They’re also words I’m very mindful of when they do escape my lips as it’s showing I need to slow down and deal with this very prevalent (but rarely diagnosed) health condition.

Adrenal fatigue happens when your adrenal glands cannot adequately function in response to physical, emotional or mental stress. The symptoms of adrenal fatigue are not precise, but include low output of adrenal hormones including cortisol that normally helps to moderate inflammation and help balance our circadian rhythms(among other functions). While we normally experience a burst of cortisol in the morning and a decrease in the evening as part of a 24-hour secretory cycle that aids wake-sleep patterns, in adrenal fatigue this secretion may be diminished leading to fatigue, insomnia, mild depression, pain and inflammation, and chronic low energy, weight gain, hormone imbalances, anxiety.

The first time I realized that I was suffering from something greater than just being tired was when I felt like going to the grocery store was running a marathon. I was working out non-stop, eating perfect, sleeping 9-10 hours a day and I still felt awful. My body was literally falling apart.

Proper nutritional supplementation is the key to supporting adrenal function, with deficiencies in many vitamins and minerals increasing your susceptibility. A poor diet is one of the predisposing factors for adrenal fatigue as processed foods and fast foods are lacking the essential nutrients vitamin C, B vitamins, essential fatty acids and minerals including magnesium and calcium.

Following these adrenal-friendly food recommendations will provide with a range of nutrients for increased adrenal health and function, help to stabilise your blood glucose and energy levels and aid you during times of stress:

  • Adopting a wholefood diet – while avoiding junkfood, processed foods and ‘food-like products’ to remove dietary stressors and to boost your energy and vitality.
  • Eating five to six servings of fresh vegetables (either raw, cooked, or blended/juiced) to ensure you eat enough fibre and nutrient-rich foods everyday.
  • Drink herbal teas including dandelion (a digestive, nutritive herb) or licorice (an adrenal specific herb). If possible drink them slowly and mindfully as part of a daily, destressing, me-time ritual to unwind.
  • Eat more whole protein including lean red meat, poultry, fish including salmon, eggs and plant-based protein sources to increase your energy and give your body the amino acid building blocks needed for balanced mood and hormone production.
  • Increase sources of probiotic foods including cultured dairy products, kombucha, sauerkraut etc to help with hormonal balance, increasing your immunity, energy and improving mood.
  • Eat more sources of vitamin C, and supplement with 2-3g vitamin C per day. Include more of the following food sources of vitamin C: chillies, peppers, citrus, dark leafy greens, strawberries, kiwi fruit, broccoli. The adrenal glands contain very high levels of vitamin C, but are easily depleted in chronic stress and adrenal insufficiency.
  • A good way to put some of these recommendations into practice is to get in the habit of making fresh smoothies and juices daily, made with health-boosting ingredients. This is my Green Adrenal Tonic Smoothie, containing oodles of adrenal-friendly vitamins, minerals and phytochemicals from citrus, kale, apple and ginger.

TO BOOK YOUR COMPLIMENTARY 45 MINUTE DISCOVERY CALL TO SEE IF TESTING YOUR ADRENALS IS RIGHT FOR YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH.

This adrenal power smoothie is a great support for your health and the healing process for adrenal fatigue.

An orange

For the vitamin C, which plays a vital role in adrenal gland function. I use the full fruit instead of just juice to keep the beneficial fiber. You could also use Designs for Health Vit C powder.

Coconut milk

For the healthy fat component. (Always buy the full-fat version! I’ve also seen this sold in cartons to to avoid BPA.)

Real Salt

Those with adrenal fatigue are often deficient in sodium – an essential mineral for human health. (I use and adore Salt works sea salt – my favorite source for unrefined sea salt with its beautiful flecks of natural minerals to help sustain health. Or you could switch it up with trace minerals.

Virgin coconut oil

For its proven anti-stress and antioxidant effects, among other benefits.

Grass-fed gelatin or collagen

For joint care and digestion benefits. Designs for Health has a Whole body Collagen. I also like Great Lakes gelatin.

Turmeric

For its powerful anti-inflammatory properties. (source)

These ingredients all combine into a happy adrenal smoothie powerhouse.

Because when the adrenals ain’t happy, ain’t nobody happy. Or something like that. Gnarly adrenals: meet happy smoothie. May your union be daily, and your healing power be exponential.

Bottoms up!

Ingredients

  •  1 orange peeled
  •  1/2 cup full-fat coconut milkshould be nice and creamy
  •  1/4 tsp  more if you can stand it or trace mineral (liquid)
  •  1 T virgin coconut oil
  •  1 tsp collagen
  •  1/4 tsp turmeric
  •  Add all ingredients to a high-powered blender and blend thoroughly.

Sick and Tired of Feeling Sick and Tired?

TO BOOK YOUR COMPLIMENTARY 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH.

Samantha Lee Lander                                   
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

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Critters in your Gut: Are Parasites making you Fat, Tired and Crazy?

 

parasites

If you know me you know I love to talk about parasites and even better I love when a client gets one!!!   So here is the scoop on bugs in your belly!

 

A parasite is any organism that lives and feeds off of another organism. Most common that I deal with are tiny organisms, usually worms, that feed off of your nutrition.

An example of parasites include roundworms, tapeworms, pinworms, whipworms, hookworms, and more. Parasites come in so many different shapes and sizes. They also have their fair share of symptoms. Some feed off your meals, making you unable to gain weight. Others feed off of your red blood cells, causing anemia. Some lay eggs that can cause itching, irritability, and even insomnia. Many times I work with people who have tried a variety of approaches to feel better and nothing works. I like to dig a little deeper and see if there could be an underlying stressor such as a parasite. I also find that many times people end up band-aiding the symptoms instead of discovering the root cause.

 

How do you get parasites?

There are a many of ways to contract a parasite. The first and most common way is through contaminated food and water. Undercooked meat is a common place for parasites to hide, which is why it is best to buy clean, organic and grass fed meat. Another common way is contaminated water especially from underdeveloped countries, lakes, ponds, or creeks. Always make sure you clean your fruits and vegetables; they can also harbor parasites. Some parasites can even enter the body by traveling through the bottom of your foot, YUM.

Once a person is infected with a parasite, it’s very easy to pass it along. I have a lot of couples where one person has a parasite or h pylori, and you must treat both of them especially if they are sexually active. The area you want to be super careful is bathrooms, even your own. Any place where stool is exposed is high risk for a contracting a parasite. So wash your hands after using the bathroom. Close the toilet lid before you flush so the water can’t splash out.  If you have a parasite and don’t wash your hands after using the restroom, you can easily pass microscopic parasite eggs onto anything you touch — the door handle, the salt shaker, your phone, or anyone you touch. I highly recommend taking anti-parasitic supplements when traveling out of the country just to be safe.

10 Signs You May Have a Parasite

  • You have an explained constipation, diarrhea, gas, or other symptoms of IBS
  • You traveled internationally and remember getting traveler’s diarrhea while abroad
  • You have a history of food poisoning and your digestion has not been the same since.
  • You have trouble falling asleep, or you wake up multiple times during the night.
  • You get skin irritations or unexplained rashes, hives, rosacea or eczema.
  • You grind your teeth in your sleep.
  • You have pain or aching in your muscles or joints.
  • You experience fatigue, exhaustion, depression, or frequent feelings of apathy.
  • You never feel satisfied or full after your meals.
  • You’ve been diagnosed with iron-deficiency anemia.

The signs of a parasite can often appear unrelated and unexplained. As I mentioned previously, there are MANY different types of parasites that we are exposed to in our environments. I typically see parasites causing more constipation in patients than diarrhea, but some parasites are capable of changing the fluid balance in your gut and causing diarrhea. Trouble sleeping, skin irritations, mood changes, and muscle pain can all be caused by the toxins that parasites release into the bloodstream. These toxins often cause anxiety, which can manifest itself in different ways. For instance, waking up in the middle of the night or grinding your teeth in your sleep are signs that your body is experiencing anxiety while you rest. When these toxins interact with your neurotransmitters or blood cells, they can cause mood swings or skin irritation.

Testing for Parasites

The best way to test for a parasite is to get a stool test. Most doctors will run a conventional stool test if they suspect a parasite, however these are not as accurate as the comprehensive stool tests that we use in functional medicine.  When doing a test you want to make sure you haven’t taken any probiotics or antibiotics for two weeks prior and have broken down your biofilm to get the most accurate results. I also recommend people get a minimum of 5 days of samples for one test. A lot of the one-day tests will not come up with anything.

Conventional stool tests can identify parasites or parasite eggs in your stool, yet this test comes with many limitations. The problem with this test is that it is only conditionally successful. This test requires three separate stool samples that must be sent to the lab for a pathologist to view under a microscope. Parasites have a very unique life cycle that allows them to rotate between dormant and alive. In order to identify them in this conventional test, the stool sample must contain a live parasite, the parasite must remain alive as the sample ships to the lab, and the pathologist must be able to see the live parasite swimming across the slide. While these can certainly be useful tests for some people, they are unable to identify dormant parasites, and therefore I often see a high number of false negatives with this type of stool test.

Functional Medicine Comprehensive Stool Test

I use a comprehensive stool test on all of my patients. I have worked with several companies but I have found the Parasitology Full GI panel is the most comprehensive, reliable, accurate and the most bang of your buck.

The Full GI Panel consists of our Comprehensive Stool Analysis (CSA) and our Swab Culture. The combination of these two tests provides a full coverage screening of all intestinal pathogens and is recommended for anyone experiencing GI symptoms. The CSA provides a detailed analysis of all intestinal parasites (Protozoa, Trematodes, Tapeworms, Nematodes) from all 7 continents as well as other intestinal organisms including Candida, yeast, and other fungi. Analysis of bio-indicators such as red and white blood cells, mucus, fatty acid crystals, starch granules, undigested tissue, beneficial bacteria, epithelial cells, pollen, and charcot-leyden crystals is also included. Swabs are taken for culturing and analysis of bacterial and fungal infections. Sensitivity and resistance results as well as quantification of positive findings indicating intensity of infection are also included. The Swab Culture can be used for culturing stool, skin, urine, or any other body parts or secretions. This test is highly recommended for patients with GI symptoms who have had negative stool tests for parasites, as the symptoms for pathogenic bacteria are very similar to those of parasitic infections. I also add in a test for Pylori.

Treating Parasites

The comprehensive stool test is able to identify what specific parasites and/or bacteria so that I know how to treat the infection. I usually use a blend of herbal supplements to kill the parasite, yeast, candida, SIBO and or Pylori. Before starting an anti-parasite herbal supplement, I highly recommend that you consult with your practitioner before starting and make sure you have the right herbs for what specifically you have going on in your gut.

It all starts in your gut and your gut is the gateway to health. Your Gut is your second brain.

Common Symptoms:

  • Chronic fatigue for no apparent reason
  • Swollen or achy joints
  • Increased appetite, hungry after meals
  • Eat out at restaurants
  • Nervous or irritable
  • Restless sleep/teeth grinding while asleep
  • Night sweats
  • Blurry, unclear vision
  • Fevers of unknown origin
  • Frequent colds, flu, sore throats
  • Recurrent feelings of unwellness
  • Constipation
  • Diarrhea alternating with constipation
  • Thinning or loss of hair
  • Allergies, food sensitivities
  • Irritable bowel, irregular bowel
  • Rectal, anal itching
  • Bloating or gas
  • Abdominal or liver pain/cramps
  • Mucus in nose that is moist or encrusted
  • Dark circles under the eyes
  • Bowel urgency
  • Skin problems, rashes, hives, itchy skin
  • Vertical wrinkles around mouth
  • Kiss pets, allow pets to lick your face
  • Go barefoot outside the home
  • Travel in 3rd world countries
  • Eat lightly cooked pork/salmon products
  • East sushi/sashimi
  • Swim in creeks, rivers, lakes
  • History of parasitic infection
  • Loose stools or diarrhea
  • Pale, anemic or yellowish skin
  • Foul-smelling stools
  • Low back or kidney pain
  • Indigestion, malabsorption

 

Sick and Tired of Feeling Sick and Tired?

TO BOOK YOUR FREE 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH.

Samantha Lee Lander                                   
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

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Food is medicine…or is it? Your food may not be as healthy as you think it is…

Food is medicine…or is it?
 
Your food may not be as healthy as you think it is
 
What popular diet are you into these days?  Take your pick…
 
Keto
Paleo
Vegan
Carnivore
Vegetarian
The Whole30
Autoimmune Paleo
 
I’m sure that by eating according to one of these diets, you think you’re eating healthy…but are you really?
 
There once was a time when I thought I was eating “healthy” too, but despite my healthy eating efforts, I stillstruggled to lose weight, my energy tanked every afternoon, and I didn’t feel like myself in many other ways.
 
The same is true for so many clients I’ve worked with over the years.  They wind up reaching out to me frustrated and defeated because no matter what diet they try, they just can’t seem to get the weight off, get their energy back, get their autoimmune issues under control, or get back to feeling like themselves again.
 
One of my favorite quotes by Ann Wigmore says…
 “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” The food you’re eating may not be as healthy for you as you think, for a variety of reasons.  In fact, food could be at the core of your low energy, weight woes, restless nights, autoimmune issues, skin breakouts and feeling uncomfortable in your own skin. 
 
Because the truth is, the food you’re feasting on could be:
 The wrong combination of proteins, carbs, and fats your body needs to function at its potentialContaminated with pesticides, metals or other toxins disrupting the delicate balance of your bodyPacked full of synthetic hormones that are tipping the hormonal scale and burdening your liverInfused with antibiotics or antibiotic resistant superbugs that are wreaking havoc on your digestive health and suppressing your immune systemOr simply foods that you’re unknowingly sensitive to which can trigger anything from anxiety, to digestive upset, energy dips or even skin breakouts 
As I often say…
 
“There is a difference between eating healthy and eating right for your body.  Eating right for your body will include healthy foods, but not every healthy food is right for your body.”
 
In this week’s email, I want to help you make sure your food is NOT slowly poisoning you, but that it’s the safest and most powerful form of medicine you’re getting as it should be!
 
 
Eating healthy might be a simple term, but with our complex food choices these days, the act of eating healthy is not as simple as it seems.
 
Thousands of food commercials and packages lining the grocery store shelves make claims about being healthy, but they can be extremely misleading.
 
For example, the word “natural” can be used on any food label as long as the product does not contain any artificial ingredients, added color, and if its minimally processed (processed meaning it doesn’t fundamentally alter the product) – which is fairly vague honestly.  Natural labeling doesn’t address any pesticides, hormones or antibiotics that might have been involved in the farming of the food, or make it void of processing all together.
 
Another example is beef labeled simply as “grass-fed.” This indicates that the cow was fed grass for 80% of its life, and the other 20% of its food sources can be anything else.  This also doesn’t rule out the use of antibiotics or hormones.
 
Do you see now how some of your supposedly healthy foods might be slowly poisoning you?
 
Don’t fret.  I want to help you navigate foods so your body can get all the nutritional benefits without all of the poisonous side effects.
 
When it comes to food quality, here’s what you want to aim for…
 USDA certified organic produce, especially at home where you have more control100% grass-fed beef and organic for extra bonus points!Local free-range eggs, chicken, turkey or other poultryCertified human and pasture raised pork free of nitrates and hormonesAnd wild-caught fresh fish and other seafood 
Making these food choices will drastically reduce your exposure to harmful pesticides, added hormones, antibiotics, heavy metals or other toxic substances found in conventionally farmed or produced foods.
 
If you’ve improved the quality of your food choices and you still aren’t seeing the results you’re looking for, then it’s time to dive deeper and investigate hidden food sensitivities and/or your ratios of proteins, carbs and fats contained in each meal.
 
To investigate these potential food issues:Start a food and body language log30-120 minutes after eating check in to see how your body is respondingNote any changes in your energy, mood, digestion, your overall sense of well-being and if you have cravings 
Based on any negative changes you might experience; you can review your log and start to trace your symptoms back to certain meals you’ve had and notice trends in what foods or combination of foods might have caused them.
 
When you’re eating foods that are right for your body, you should have an abundance of energy, be able to go 3-5 hours or more between meals without getting hungry, and be anxiety, craving, bloat or any other symptom free!
 
And if you want to skip the food logging and just cut to the chase, you can do an easy at-home food sensitivity and metabolic typing test to reveal any hidden food sensitivities and dial in your food ratios ASAP.
 
Cleaning up my food sources, eliminating food sensitivities and eating the right food ratios for my body changed my perspective about what “eating healthy” really meant for my body, and it put me on the right path to feeling like myself again.
 
And I’ve seen these steps do the same thing for my clients over, and over, and over again.  Within a matter of days or weeks, they experience limitless energy, restful nights, weight loss and so much more!
 
Let food be thy medicine, when you’re eating the right food 😉
 
If you want to get your hands on the right lab tests and resources to figure out what foods are right for your body so it can function at its potential, then click here to schedule an Ideal Health & Weight Discovery Session.

   
 
 Resources
 
http://chriskresser.com/is-organic-meat-better/?utm_source=mailchimp&utm_medium=email&utm_term=is-organic-meat-better&utm_content=&utm_campaign=blog-post&mc_cid=8cca93801b&mc_eid=f0ba14484d
 
https://www.ewg.org/meateatersguide//superbugs/
 
https://draxe.com/grass-fed-beef-nutrition/
 
https://chriskresser.com/guess-what-organic-really-is-better/
 
https://draxe.com/is-organic-really-better/
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4780235/
 



Find Your Perfect Eating Tool!Figuring out what eating plan is right for you requires dialing in your perfect ratios of proteins, carbs and fats so your body can get the fuel it needs to function at its potential.
 
When you’re eating the right ratio of protein, carbs and fats per meal, you will:Be able to go 3-5 hours or more without feeling hungryHave energy for hours and feel rechargedThink clearly, feel uplifted and be more positive 

 
Eliminate Bloating, Improve Bowel Movements and Strengthen Hair!Did you know that castor oil is one of the most naturally healing substances on the planet???  Castor oil can be used to:
●      Regulate bowel movements and digestionReduce inflammation and stomach bloatPromote hair and eyelash growthMinimize menstrual cramps●      Improve oral health
And of course my favorite – LIVER PACKS TO BOOST DETOXIFICATION!!!
As much as I love castor oil packs to boost liver function, the messy hassle of them has always been a pain in the butt, BUT my dear friend and Queen of Thrones, Dr. Marisol developed an easy to use non-messy castor oil pack kit!  Plus the kit comes with organic castor oil that I personally use in place of coconut oil for oil pulling to promote oral health.
You can now get your own Queen of Thrones Castor Oil pack kit and start reaping all the benefits of castor oil easily!
Get your Queen of Thrones Castor Oil Kit here
 
   TO BOOK YOUR FREE 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH. Samantha Lee Lander
314.724.5040
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitlivingFunctional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#healthyliving #holisticnutrition #integrativehealth #nutrition #naturopathicmedicine #functionalmedicinenutritionist #holistichealth #functionalmedicinemn #healthcoach #functionalnutrition #healthylifestyle #healthy #healthyfood #guthealth #functionalmedicinenp #wellness #functionalmedicineindia #naturalmedicine #functionalmedicinedoctor #functionalmedicinecoaching #functionalmedicineindonesia #functionalmedicinesf #functionalmedicinenyc #naturopathicdoctor #health #functionalmedicinemd #integrativemedicine #functionalmedicinehealthcoaching #functionalmedicinecoachingacademy #functionalmedicinefoods #healthy #healthyeating #food #healthyfoodsshare #healthyfoodie #healthylifestyle #healthyrecipes #healthyfoodsharing #healthyliving #healthyfoods_0kkal #health #healthyfoodstudio #indianhealthyfoods #healthyfoodstores #healthyfoodsinlagos #healthyfoodsemarang #foodie #healthyjunkfoods #healthyrecipe #vegan #mndxhealthyfoods #nutrition #foodporn #healthyfoodsydney #healthyfood #healthyfoodideas #foodstagram #healthyfoodshare #instafood #healthyfoodstagram

STOP Counting Calories

If you’re counting calories, please stop, and here’s why…

Stop Counting Calories!


For the longest time we’ve been told that counting calories is the way to achieve weight loss – it’s all about eating less and moving more right?

Not so much.

I was an obsessive calorie counter for the longest time.  I use to log every bite I took, and I even religiously tracked all grams and macros for years.

But I still struggled to lose and maintain weight.  And I’ve seen this calories-in-versus-calories-out equation fall short for many others as well.  In fact, this broken approach is a big reason why I got into functional medicine – because as a personal trainer back in the day, my clients weren’t getting results even though they were exercising and watching what they ate. This was when I knew there had to be more pieces to the puzzle.

And sure enough, as I dug into how the body really works, it became clear that calorie counting doesn’t support long-term weight loss for a variety of reasons.

So if you’re counting calories, please stop, and here’s some of the biggest reasons why…

Reason #1- Your calorie calculations are all off

A study by Beltsville Human Nutrition Research Center found that “our bodies sometimes extract fewer calories than the number listed on the label. Participants in their studies absorbed around a third fewer calories from almonds than the modified Atwater values suggest. For walnuts, the difference was 21 percent.” (Read more on the study here.)

Aside from the body actually extracting fewer calories than what you think you’re consuming, food manufacturers are also allowed to under report calorie values by as much as 20% to pass inspection by the FDA.

So there’s no way to know exactly how many calories you’re consuming or not.

Reason #2- One pound of fat is not 3,500 calories  

Forever you’ve been told that in order to lose a pound per week you need to be in a deficit of 500 calories a day, which equals 3,500 calories in a week, and supposedly 3,500 calories equals one pound of fat.

Researcher Zoe Harcombe eloquently debunks this myth in her research where she shows that one pound of fat actually does not equal 3,500 calories, but in fact it can range from 2,843 to 3,752 calories. (See Zoe’s full breakdownhere.)

This paired with reason #1 makes this calorie equation even more messy and less accurate.

Reason #3- We are not a closed system

The weight loss formula of calories-in versus calories-out is said to be based on the first law of thermodynamics- energy is neither destroyed nor created, it’s simply transformed– the energy of a calorie is transformed as you work out and burned off in the form of heat.

Here’s the flaw, this law only applies to closed systems where there are no outlets.  And as Sean Croxton says in his book, The Dark Side of Fat Loss, “The human body seems pretty damn open to me. It pees, poops, and sweats into the environment.” (Check out his book here.).

Our body definitely does not abide by the first law of thermodynamics.

Reason #4- All calories are not created equal

When counting calories, you naturally try to conserve what you’ll spend your calories on. This often results in a scarcity mindset; triggering you to choose foods that are less nutrient dense and less satiating, such as 100-calorie pack snacks, in order to feel like you get to eat more and more frequently.

Fats contain 9 calories per gram, while protein and carbs contain 4 calories per gram.  At first glance it appears as though carbs and proteins would be the ideal choice when counting calories.  However, a higher carb diet spikes blood sugar levels repeatedly throughout the day resulting in more cravings and leading to insulin resistance which causes weight gain; while eating more fat balances blood sugar, cuts cravings and is a better source of fuel for the brain and body.

Once I stopped counting and calculating, I finally started getting real results.  Losing and maintaining my weight was no longer a struggle, it came naturally.

Instead of counting calories, I started eating foods that were right for my body so it could function at its potential and be the natural fat-burning machine it was meant to be; this is exactly what I teach my clients to do too.

When you’re eating the foods that are right for your body so it can function at its potential, you will:

  • Have an abundance of energy that lasts all day
  • Sleep more soundly and wake up feeling rested
  • Feel satisfied between meals and no longer need to snack
  • Support hormone balance, detoxification and other bodily functions

All which support the body’s ability to easily lose or maintain weight.

So you might be wondering, how do I know what foods are right for my body?

The first step to finding what foods are right for your body is paying attention to how food makes you feel – and know there is a difference between eating healthy and eating right for your body.  Eating right for your body will incorporate healthy foods, but not every “healthy” food is right for your body.

Next, aim to eat foods that make you feel all-around good; the foods that keep you feeling full for extended periods of time, that give you energy and that DON’T leave you feeling bloated, anxious or tired.  These foods tend to be whole, organic vegetables, proteins and fats that don’t come in a bag, box, can or 100-calorie pack.

And always eat with intention.

Before you take a bite, grab something on the go, or sit down to prepare a meal consider how you want to be feel and if the food you’re about to eat is in alignment with that feeling.

You’ll probably find that most of your calorie-counting type foods don’t meet these requirements because they result in energy crashes, the need to snack, bloating, anxiety or a variety of other ailments.

These simple steps will help you find foods that balance your blood sugar and boost your metabolism to support weight loss or maintenance.

As a recovered calorie counter for over 6 years, I can tell you this more mindful approach to eating is much more sustainable and produces long-lasting results so you’ll never have to get back on that calorie-counting rollercoaster ride ever again!

If you want more guidance on finding what foods are right for your body so it can function at its potential and you can stop calorie counting for good, then schedule an Ideal Health & Weight Discovery Session with me here.



Click below to check out the blog: www.seefitpt.com

If you have a friend or family member in your life who wants to solve their health problems once and for all, share this info to help them finally get back to feeling like themselves again (or for the very first time!).

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#HEALTHBOSS #healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

For more info about Samantha Lander 

http://www.seefitpt.comhttp://www.seefitpt.com


TO BOOK YOUR FREE 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH. 

Samantha Lee Lander
314.724.5040
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

seefitpt@gmail.com


References

https://www.healthline.com/nutrition/6-reasons-why-a-calorie-is-not-a-calorie#section5

https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.9

Paleo Chili Recipe for a Chilly Day…

A hearty bowl of chili  is the perfect dinner for a blustery winter day. This one in particular is one of our favorites. It’s spicy, super savory, and extra hearty. We can’t get enough of it! Read on to learn exactly what makes this chili so special.

It’s packed with veggies.

It’s a common misconception that paleo dieters subsist solely on meat. Untrue! Veggies are an important part of any diet, and this chili makes sure you get the good stuff in! It’s packed with celery, peppers, and onions, and could be adapted to make way for even more vegetables. Try stirring in some chopped cauliflower with the onions, or stir in kale near the end of cooking time and simmer until it’s wilted.

It’s got all the classic chili flavors.

Since fruits are tricky ingredients to navigate on paleo, it might come as a surprise that you can eat tomatoes. Because they’re relatively low on the glycemic index they’re totally safe to eat. Fire roasted tomatoes + lots of chili powder, cumin, and oregano = big chili flavor.

It’s got the best toppings EVER.

Once you try chili topped with bacon, you’re never going back. To offset all that salty, fatty goodness we’ve got bright cilantro, spicy jalapeño, and creamy avocado. It’s all about balance. 😋

It’s a meal-preppers dream.

Chili, like many soups and stews, is better on day 2. This makes this chili the PERFECT food for meal prep—it gets better as the week goes on! Just keep your toppers separate, microwave the chili when you’re ready to eat and top as desired.

You can freeze it… forever.

Okay, not forever. At least 6 months though, which is basically forever. Freeze it in pint containers for super easy single-serving dinners.


YIELDS:6 SERVINGSPREP TIME:0 HOURS 15 MINSTOTAL TIME:0 HOURS 55 MINS

INGREDIENTS:

slices bacon, cut into 1/2″ strips1/2 – I like natures rancher because it has minimal ingredients and no sugar.

medium yellow onion, chopped2 

celery stalks, chopped2 

bell peppers, chopped3 

cloves garlic, minced2 lb. 

lean ground beef2 tbsp. 

chili powder2 tsp. 

ground cumin2 tsp. 

dried oregano2 tbsp. 

smoked paprika

Kosher salt

Freshly ground black pepper1 

(28-oz.) can fire-roasted tomatoes2 c. – no salt added.

low-sodium chicken broth

Sliced jalapeños, for garnish

Sliced avocado, for garnish

freshly chopped cilantro, for garnishThis ingredient shopping module is created and maintained by a third party, and imported onto this page. You may be able to find more information about this and similar content on their web site.

  1. In a large pot over medium heat, cook bacon. When bacon is crisp, remove from pot with a slotted spoon. Add onion, celery, and peppers to pot and cook until soft, 6 minutes. Add garlic and cook until fragrant, 1 minute more.
  2. Push vegetables to one side of the pan and add beef. Cook, stirring occasionally, until no pink remains. Drain fat and return to heat. 
  3. Add chili powder, cumin, oregano, and paprika and season with salt and pepper. Stir to combine and cook 2 minutes more. Add tomatoes and broth and bring to a simmer. Let cook 10 to 15 more minutes, until chili has thickened slightly. 
  4. Ladle into bowls and top with reserved bacon, jalapeños, cilantro, and avocado.

If you want to learn how to optimize your health and change your lifestyle now is your chance. Set up a free 45 minute discovery call with Samantha. For no cost you can get a free plan to change your life forever. Email seefitpt@gmail.com or check out www.seefitpt.com for more info.

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.

#paleo #paleodiet #PaleoFood #paleolifestyle #paleolife #paleorecipes #paleontology #paleofriendly #paleoeats #paleoish #paleobread #paleobreakfast #paleoliving #paleobrasil #paleoart #paleocrackers #paleomom #paleogirl #paleoapproved #paleodinner #paleolowcarb #paleovegan #paleoSnack #paleorecipe #paleoeating #paleobr #paleomg #paleostyle #paleolove #paleochallenge #healthy #healthyfood #healthylifestyle #healthychoices #HealthyEating #healthyliving #healthylife #healthybreakfast #healthyhair #healthybody #healthymind #healthyeats #HealthyDiet #healthyrecipes #healthyskin #healthymom #healthysnack #healthyhabits #healthyfoodshare #HealthyChoice #healthymeal #healthylunch #healthymeals #healthydinner #healthyfoodporn #healthygirl #healthykids #healthyfats #healthysnacks #healthyrecipe

5 tips to achieve your 2021 goals (+giveaways!)

How many times have you told yourself this is going to be the year?

The year you…

Finally lose the weight

Get your energy back

Ditch the stress and make more time for self-care

Figure out what is really going on with your hormones

Reverse your autoimmune issues and manage them naturally

Or get to the bottom of your bloating and digestive struggles

…and ultimately get back to feeling like yourself again (or for the very first time).

As most people do, you probably always start the new year with the best of intentions but quickly find yourself getting lost in the chaos of everyday life.  And before you know it, the whole year has practically passed you by, and you still feel uncomfortable in your body, sick or tired all of the time.

I feel ya, I’ve fallen into this vicious cycle myself in the past.

And let me tell you, it’s not your fault if you haven’t reached your New Year’s resolutions in years past.  There is no such thing as failure, only feedback.  Feedback that you need a different plan of attack.

There’s more to achieving a goal than just setting one. 

Marathon runners don’t just wake up one day and run a marathon.  They train for it.  They fuel their body for it.  They buy the right clothing for it.  They put energy and thought into exactly how they are going to make it to the finish line on race day.

Like training for a marathon, in order to achieve your health goals you need the right plan, resources and support.

I have worked with hundreds of clients, and no matter what the goal might be, I have found these 5 tips to be critical for reaching the finish of any health goal.

1 – Focus on the why, not the what

Who wouldn’t want to lose a little weight, have more energy or control of their health naturally?  Those are surface goals.  It’s not what’s on the outside that matters, it’s what is on the inside that will keep you motivated.  

What would having more energy, control of your health and weight do for you?  How would it change your life?  

It would give you more confidence.  You would feel more comfortable in your skin.  You would be able to focus better at work, and as a result make more money.  You would be a better partner and parent.  You would be able to travel the world, hike the tallest mountain, do anything you physically wanted to do with a feeling of joy.  You would be limitless!

When I trained for a marathon, sure there were days I didn’t want to get out of bed and run a ridiculous amount of miles.  And when I was in the depths of healing Hashimotos and mold illness, there were plenty of times when I wanted to throw in the towel, but reconnecting with my “why” is what kept me going, and it’s what keeps my clients going too.

2 – Clear the clutter

Distractions are everywhere and the can come in any form; food, finances, physical clutter in your home, negative people who and drain your energy, or people who convince you to do things that aren’t in your health’s best interest.

If you have to stare the cookies in the chocolate chip eye every day in the pantry, eventually they will get the best of you.

Give yourself time to set up your environment to support the pursuit of your goals.  Clear the food out of the pantry and fridge that isn’t in alignment with how you want to be eating.  Put together a budget or get your finances in order so you don’t have to worry about them, and you can focus on yourself.  Take one day and organize that hall closet, garage or other cluttered space in your home.  And set some healthy boundaries for those people in your life who may not be on the same path as you – instead of gossiping over cocktails, grab a coffee or take a walk and set a time limit with a reasonable excuse as to why you need to get going.  

Once the clutter is out of the way you can move forward on a clear path.

3 – Build upon your existing rituals

We all brush our teeth in the morning, or at least I hope you do.  This is a ritual, or a habit, and something that we can build upon.

Often times what feels overwhelming about going after your health goals is the idea of having to “create time” or space to workout, eat healthy, meditate, drink more water etc.  But what if you just built upon the time you’ve already carved out, the rituals or habits you already have in place?

This really helped me build a meditation practice.  I started by doing just 10-15 minutes of meditation after our evening family dog walk as part of my nightly “wind down.”  It eventually grew into 30 minutes and I yearned for it so much that I eventually implemented into my morning routine right before my workout.

Oil pulling is another great example for me.  I do it 3 mornings per week while I prepare my dog’s breakfast – tackling two things at once!  I’m all about efficiency.

Another great example that my clients really enjoy is doing their meditation in their car, in the driveway when they get home from work before entering their house.  It’s a great way to disconnect from work and be present for loved ones.

Assess your current rituals and how you can build upon them with the things that you would like to be doing for yourself to support your health.

4 – Recruit the right support and resources

It’s ok to ask for help, and don’t let your ego tell you otherwise.  Instead of spinning your wheels about what foods to eat, what exercise to engage in, which meditation to try, supplements to take or about anything else that might support your health goals, recruit the right experts and resources to be your guide.

As the old saying goes, “it takes a village to raise a child”, it can also take a team of experts or resources to help you reach your health goals.  Set yourself up for success by hiring the right experts to hold you accountable and give you the resources you need to feel your best.  Your health-goals dream team might include a personal trainer, health coach, chiropractor, acupuncturist, spiritual guide or other health professional.

YOU.ARE.WORTH.IT

5 – Stop shooting in the dark

If you’ve “tried everything” when it comes to diet and exercise, yet nothing seems to work then it’s time to test instead of guess.  You are unique and therefore your diet, exercise, sleep, supplements and stress reduction needs will be too.  What works for one person isn’t exactly going to work for you.

When your attempts to lose weight, increase your energy and get your health back under control aren’t working, it’s a sign that something bigger is going on beneath the surface such as hormone imbalances, liver congestion, poor nutrient absorption or fat for fuel metabolism, and your typical blood tests won’t pick up on these hidden dysfunctions. 

Your results will always be lacking, no matter how many diets or workout routines you try, if you’ve got something greater going on under the hood.

So stop shooting in the dark, run some functional lab tests that will give you a bigger picture of your overall health and take a more strategic, and personalized approach to reaching your health goals this year.

Let me know how I can support you more in achieving your 2019 health goals…

As Samantha the Gut Girl , my mission is to support busy, health-minded people like you in getting access to the right lab tests and resources so you can find the missing pieces to your health puzzle and get back to feeling like yourself again (or for the very first time!).

Here’s to you achieving your health goals this year!

(P.S. I would be thrilled to be on your team and I’m currently offering 20% off my coaching programs.

seefitpt@gmail.com


Upcoming Events & Specials

20% Off Coaching Packages – FREE Consultation Session!
Do you want more energy? To lose weight so you can feel great in your body again? To finally put your digestive issues, anxiety or crappy nights of sleep to rest? All so you can feel healthy, strong, free and limitless to be adventurous and live life to the fullest every day? If so, then 2019 is your year.

I’m currently accepting a limited number of clients and offering a 20% discount on all of my coaching packages through January, for those who want to start 2019 strong with a personalized, yet strategic health-building plan that is realistic and produces long lasting results.

  If you want to explore the possibilities email seefitpt@gmail.com


I have worked with hundreds of clients, and no matter what the goal might be, I have found there to be 5 critical pieces of the puzzle they need to reach the finish line of their health aspirations. Like training for a marathon, in order to achieve your health goals you need the right plan, resources and support.

It would give you more confidence.  You would feel more comfortable in your skin.  You would be able to focus better at work, and as a result make more money.  You would be a better partner and parent.  You would be able to travel the world, hike the tallest mountain, do anything you physically wanted to do with a feeling of joy.  You would be limitless!

314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

#goals #goalsetting #goalsaf #GoalSetter #goalsmasher #goalstoreach #goalseeker #goalscorer #goalsasf #goals2017 #goalsbodyclub #goalsounds #goalscouple #goalsinlife #goalslayer #goalsmet #goalset #goalsetters #goalsgoalgoals #goalsdoubl #GoalsNotDreams #goalsanddreams #goalss #goalsgood #goalsinmind #goals2016 #goalsforlife #goalstomeet #goalsonmymind #goals2018

Paleo Chicken Pot Pie

I’ve gotten tons of requests over the past month or so for a chicken pot pie recipe – it’s like you all are mind readers.

Chicken pot pie is a tall order, the ultimate of ultimate comfort foods, in my opinion, and, one of my favorite foods from childhood.  

It all starts with the dough/crust, which I found from a paleo pie crust I made.

I decided to make 2 smaller pies with double crusts (top and bottom) and one personal size pie with only a top crust to test both options.  Both turned out absolutely delicious, so feel free to use only a top crust, and smaller dishes, if you want to cut down down on prep time or just don’t want so much crust in your pie.

As for the filling, I decided to go very traditional, only swapping out the typical peas for broccoli florets to make it paleo.  You can easily swap your favorite veggies into the filling without altering the recipe, so definitely take the opportunity to add whatever you and your family loves the most.

For the chicken, I pre-baked boneless skinless chicken thighs, then cubed them, but you can use any cooked chicken you like – even a rotisserie chicken will work just fine.   Once again, use whatever is convenient and family-approved to make this your own!   T

So, what’s left?  The creamy factor, right?  We’ll be using chicken bone broth – either homemade or purchased – along with organic ghee or grass fed butter, tapioca flour (or arrowroot) as a thickener, and a small amount of coconut milk for that last bit of creaminess.

The filling may or may not make more than you need to fill the crusts (depending on the size of your dishes) but any leftovers can be stored in the refrigerator and served for lunch the next day as soup.  At least, that’s what I did with mine – YUM!  

Ingredients

crust:

  • 2 cups almond flour
  • 1/4
  • 1/4 cup coconut flour
  • 1 1/4 cups tapioca flour
  • 1 tsp salt
  • 14 Tbsp palm shortening or coconut oil , or grass-fed butter, or a combination of both, cold
  • 2 large eggs

filling:

  • 1 lb chicken breasts or thighscooked and cubed
  • 1 small onion diced
  • 1 1/4 cups celery diced
  • 1 1/2 cups carrots peeled and diced and blanched**
  • 1 head broccoli cut into florets and blanched**
  • 6 Tbsp or grass-fed butter or goat butter or coconut oil
  • 1/4 cup tapioca flour or arrowroot starch
  • 2 3/4 cups bone broth homemade or purchased
  • 1/3 cup full fat coconut milk blended prior to adding
  • 1 tsp a good poultry seasoning blend .. I like rosemary, oregano, thyme and garlic.
  • 1/4 tsp black pepper
  • 1 Tbsp fresh parsley minced
  • 1 egg plus 1 tbsp water for egg wash, optional


Instructions

prepare crust:

  1. In a food processor combine all ingredients EXCEPT for the eggs and pulse until mixture resembles thick crumbs.  Then, pulse/process in the eggs until a dough forms.  Gather the dough into a ball prior to rolling or pressing into your pie dish(es).Separate dough into 4 disks and wrap tightly in plastic.  Refrigerate for about 30 minutes prior to pressing/rolling out dough.

prepare filling:

  1. Have your chicken cooked and cubed and your carrots and broccoli blanched** and set aside. Preheat your oven to 400 degrees
  2. Heat a large stock pot over med-low heat and add the 6 tbsp ghee or butter. Add the onions and celery, sprinkle with just a bit of salt and pepper.
  3. Raise the heat to medium and cook about 5 minutes, until translucent and fragrant.
  4. Whisk in the tapioca flour and continue whisking while the mixture bubbles for 1-2 minutes.
  5. Add bone broth and raise the heat, bringing the mixture to a boil while stirring. Once boiling, lower heat to med-low and continue to simmer another 10 minutes, until thickened.
  6. Once thickened, add the coconut milk, poultry seasoning, salt, pepper, parsley, cubed chicken, carrots and broccoli. Stir and cook another 1-2 minutes, then remove from heat and set aside.
  1. If planning on making both bottom and top crusts (as opposed to top only) press or roll dough between two sheets of parchment paper, then gently lay each one into the bottom of your pie dishes – you can make this in a large deep dish pie dish (9 inches) or 2 smaller deep dish pie dishes (5-6 inches). Alternatively, you can make 4 personal size pies in ramekins.***
  2. If using a bottom crust, poke holes all over crust with a pork and place pie dishes on a baking sheet. Pre-bake the bottom only for 10-12 minutes, or until bottom is just set, then remove from oven.
  3. Fill your pie dishes with filling almost up to the top (it’s fine that they boil over a bit while baking). Extra filling can be saved as leftovers for soup, or frozen for later use.
  4. To prepare the top crusts, roll or press the remaining disks between two pieces of parchment paper (or all of them, if using a top crust only) until about 1/4” thick. Carefully place top crust over filling and seal the edges as desired, then, using a thin knife, make 3 or 4 slits on the top crust. If using the egg wash, gently brush it over the top crusts and sprinkle with additional sea salt if desired.
  5. Place pie dishes on a large baking sheet (use 2 if necessary) and bake in the preheated oven for 30 minutes, until crust is deep golden brown and filling is bubbling through.

Recipe Notes

*Unbaked pies can be frozen and baked later on, you can also prepare dough and filling up to 3 days ahead of time, then assemble and bake

***Press dough into bottom and sides of the pie dish(es) to fit – this dough will break easily since it lacks gluten, however it also repairs incredibly easily and can withstand a lot of manipulation without affecting the final product!

Nutrition

Calories: 558kcalCarbohydrates: 28gProtein: 20gFat: 43gSaturated Fat: 17gCholesterol: 84mgSodium: 542mgPotassium: 498mgFiber: 4gSugar: 3gVitamin A: 3735IUVitamin C: 57.6mgCalcium: 98mgIron: 2.2mg

If you want to learn how to optimize your health and change your lifestyle now is your chance. Set up a free 45 minute discovery call with Samantha. For no cost you can get a free plan to change your life forever. Email seefitpt@gmail.com or check out www.seefitpt.com for more info.

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#paleo #paleodiet #PaleoFood #paleolifestyle #paleolife #paleorecipes #paleontology #paleofriendly #paleoeats #paleoish #paleobread #paleobreakfast #paleoliving #paleobrasil #paleoart #paleocrackers #paleomom #paleogirl #paleoapproved #paleodinner #paleolowcarb #paleovegan #paleoSnack #paleorecipe #paleoeating #paleobr #paleomg #paleostyle #paleolove #paleochallenge #healthy #healthyfood #healthylifestyle #healthychoices #HealthyEating #healthyliving #healthylife #healthybreakfast #healthyhair #healthybody #healthymind #healthyeats #HealthyDiet #healthyrecipes #healthyskin #healthymom #healthysnack #healthyhabits #healthyfoodshare #HealthyChoice #healthymeal #healthylunch #healthymeals #healthydinner #healthyfoodporn #healthygirl #healthykids #healthyfats #healthysnacks #healthyrecipe

Is your food making you sick? Watch out for scams…

FoodTitle

Do you have any of these symptoms?

  • Irritable Bowel Syndrome
  • Weight Gain
  • Constipation
  • bloating
  • gas
  • sinus pain
  • edema
  • Functional Diarrhea
  • GERD
  • Crohn’s Disease
  • Ulcerative Colitis
  • Microscopic Colitis
  • Lymphocytic Colitis
  • Migraines
  • ADD/ADHD
  • Autism Spectrum Disorders
  • Epilepsy
  • Depression
  • Insomnia
  • Restless Leg Syndrome
  • Figromyalgia
  • Inflammatory Arthritis
  • Atopic Dermatitis
  • Urticaria
  • Psoriasis
  • Chronic Fatigue Syndrome
  • Interstitial Cystitis
  • Obesity
  • Polycystic Ovary Syndrome

These are some of the common symptoms that can occur or diseases that can worsen from eating reactive foods.

90% of all my clients have run a food sensitivity test with me. This is my favorite test for great quick results without a ton of supplementation. I have a wide variety of people who test for various reasons, but one of the most obvious reasons is weight loss, inflammation and bloating. The most common response from people is that they cannot believe that the foods they think are healthy and eat all the time, are actually the ones that are making them feel bad. The test I run will check for 150 chemicals and foods and show how reactive you are to each of them. With the results I will draw up an individualized plan that has you rotating your foods and meets your goals. I LOVE this test!!! I personally run it on myself about every 8 months and I feel amazing after each one. After my last test I went down half a show size from loosing so much inflammation and edema. My bloating went down and what felt like arthritis in my knee went away.

Of course over time you shouldn’t have to rely on taking the test as often due to having a good gut healing protocol. As you heal the gut your symptoms should not be as bad when you have reactive foods. So many times I hear about clients who run the test, but do not work on any gut healing protocols. This is KEY!

What are Food Sensitivities?

There are 3 categories of diet-induced inflammatory reactions: Food Allergy, Food-Induced Autoimmune Disease, and Food Sensitivities. Of the 3, food sensitivities are the most prevalent.

leaky-Gut
Food and food-chemical sensitivities are highly complex non-allergic (non-IgE), non-celiac inflammatory reactions. They follow multiple inflammatory pathways and may be governed by either innate or adaptive immune mechanisms. They’re one of the most important sources of inflammation and symptoms across a wide range of chronic inflammatory conditions. They are also one of the most clinically challenging.

Due to their inherent clinical and immunologic complexities, as well as a lack of general knowledge within conventional medicine of their role as a source of inflammation in IBS, migraine, fibromyalgia, arthritis, GERD, obesity, metabolic syndrome, ADD/ADHD, autism, etc., food and food-chemical sensitivities remain one of the most under addressed areas of conventional medicine.

Do Not get scammed by the online deals where you can order a test kit discounted from Groupon etc. Make sure you pick a reputable lab company to run your food sensitivity test. I see clients more and more coming to me with lab test results and say they are not feeling any better. It turned out to be a bogus lab and a total waste of money. They usually end up having to run a Lab again with me due to the inaccuracy of the cheap lab test they found online.

Info

mrt
leap_mrt

To Book your free 45 minute discovery call to see if this is a test that would help you. Please email me seefitpt@gmail.com I will help go over the best plan tailored just for you to optimize your health. 

Samantha Lee Lander
314.724.5040
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#healthy #healthyfood #healthylifestyle #healthychoices #HealthyEating #healthyliving #healthylife #healthybreakfast #healthyhair #healthybody #healthymind #healthyeats #HealthyDiet #healthyrecipes #healthyskin #healthymom #healthysnack #healthyhabits #healthyfoodshare #HealthyChoice #healthymeal #healthylunch #healthymeals #healthydinner #healthyfoodporn #healthygirl #healthykids #healthyfats #healthysnacks #healthyrecipe #leakygut #leakygutsyndrome #leakygutdiet #leakygutmeals #wellness #WellnessCoach #wellnesswednesday #wellnesswarrior #wellnessjourney #wellnessblogger #WellnessAdvocate #wellnessfitness #WellnessCenter #wellnesslife #wellnessRetreat #WellnessBlog #WellnessCoaching #wellnesslifestyle #WellnessTips #wellnesshotel #wellnesstravel #wellnessbrasil #wellnesspetfood #WellnessZone #wellnesswarriors #WellnessCoaches #wellnessday #wellnessmama #wellnessspa #wellnessweekend #wellnesscaoch #wellnesscentre #wellnessgoals #wellness-influencer

TRAINERS… Lets team up!

Attention all trainers!!!!

Have you ever known that your client needs more help than you can give professionally in order for them to reach their goals? 


Are you afraid they might quit training with you if you refer out for help? 


Do not be afraid ! When I first started training it was hard to think just working out and eating right wouldn’t work for all clients. Well, it doesn’t and the best thing you can do for your client is to tell them they aren’t doing anything wrong. In today’s stressful world there are so many more factors that play a role in maintaining optimal health. There are more causes of poor health than ever- we see cases of autoimmune conditions, thyroid conditions, gut dysfunction, hormone imbalances and metal toxicity to name a few. All of these things can cause serious roadblocks when it comes to feeling good. It doesn’t mean you are a bad trainer if your clients are struggling to reach their goals!!!! It just means you need to add some more tools to your toolbox. 


Your clients will respect you more for being humble enough to say we need to add another member to our team ! Figuring out what each client needs is not black and white! 


Let’s meet for coffee and talk about how I can help you with your tough clients !!! I do not want to train them- that is your job! You can also potentially make some extra cash on the side !!!!

Seefitpt@aol.com

Functional Diagnostic Nutrition

PALEO AVOCADO CHICKEN SALAD

If I were to define what makes a good meal in my book, it would probably be these three things… easy, nutrient dense and delicious! Meals like tuna salad, or chicken salad are one of my favorite meals that fit all of these requirements. However, it took getting a bit fancy to make those work for a healing diet. They sound like totally neutral foods, but with ingredients like mayo, and often added sugars and weird spices if you’re getting it pre-made, it does indeed require some extra thought to make it healing diet compliant. So I took out all of the guess work for you! This Paleo Avocado Chicken Salad is Whole30, AIP, and hits all of the criteria for a great meal.

What’s great about chicken salad is that it’s so versatile and easy to be loved by many. I ate mine actual salad style as pictured here, but when my husband saw what I was eating, he decided to try some as a sandwich on sprouted bread. So perfect for sharing!

  • Prepare the chicken by preheating the oven, and baking for 40-45 minutes or until internal temperature reaches 165-170 F
  • Allow the chicken to rest and cool and chop into cubes.
  • Combine the chicken, apples, grades, celery, and green onion in a large box and set aside.
  • For the avocado “mayo”, use a high speed blender to blend the avocado, avocado oil, lemon juice, salt, and pepper.
  • Pour the avocado mayo in with the salad mixture and stir well to combine.
  • To assemble the salad line 2-3 bowls with butter lettuce (either chopped or whole) and spoon the chicken salad over top.

THE INGREDIENTS

Chicken breast

This recipe calls for cooked and cubed chicken breast, however, you can also use shredded chicken and good-quality canned chicken from sources like Wild Planet!

Green apples and grapes

These fruits add the right amount of natural sweetness to the dish without being overly sweet. If you’re watching your sugar intake, you can easily leave out the grapes.

Celery, green onion, and butter lettuce

Celery and green onion go in the chicken salad, and butter lettuce is more of an optional ingredient if you choose to eat it as a salad. You can also eat is as a wrap, or sandwich if you have a bread substitute that you tolerate well.

Avocado, avocado oil and lemon

This is essentially what makes up the mayo. Rather than just mashing up avocado by itself, you blend all of the ingredients together for a creamy and more mayo-esque consistency.

One thing you’ll see in the notes is that this salad is best eaten pretty fresh, as avocado does brown if left in the fridge for too long. However, the lemon helps and this lasted several hours in the fridge when I did it! It’s just not a dish you make on Monday and eat on Thursday.

INGREDIENTS

  • For the chicken
  • 2 lbs chicken breast
  • 1 tbsp avocado oil
  • 1 tsp sea salt
  • For the salad
  • 8–10 butter lettuce leaves, washed
  • 1 cup granny smith apple, diced
  • 1/2 cup red grapes, sliced in half
  • 1 cup celery, chopped
  • For the avocado “mayo”
  • 2 medium avocados
  • 3 sprigs green onion, chopped
  • 4 tbsp avocado oil
  • Juice of 1/2 lemon
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper (omit for AIP)

INSTRUCTIONS

  1. Preheat oven to 350 F and line a baking sheet with parchment paper
  2. Rub the chicken with avocado oil and season with salt
  3. Bake the chicken in the oven for 40-45 minutes or until internal temperature reaches 165-170 F
  4. Allow the chicken to rest and cool and chop into cubes
  5. Combine the chicken, apples, grades, celery, and green onion in a large box and set aside
  6. For the avocado “mayo”, use a high speed blender to blend the avocado, avocado oil, lemon juice, salt and pepper
  7. Pour the avocado mayo in with the salad mixture and stir well to combine
  8. To assemble the salad line 2-3 bowls with butter lettuce (either chopped or whole) and spoon the chicken salad over top

NOTES

Eat fresh within a few hours of making to avoid having the avocado over oxidize and brown.

All nutritional information are estimations and will vary. Estimations do not include optional ingredients.

Sick and Tired of Feeling Sick and Tired

TO BOOK YOUR FREE 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH.

Samantha Lee Lander  

                                            A person holding a bunch of apples

Description automatically generated with low confidence
seefitpt@aol.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#healthyliving #holisticnutrition #integrativehealth #nutrition #naturopathicmedicine #functionalmedicinenutritionist #holistichealth #functionalmedicinemn #healthcoach #functionalnutrition #healthylifestyle #healthy #healthyfood #guthealth #functionalmedicinenp #wellness #functionalmedicineindia #naturalmedicine #functionalmedicinedoctor #functionalmedicinecoaching #functionalmedicineindonesia #functionalmedicinesf #functionalmedicinenyc #naturopathicdoctor #health #functionalmedicinemd #integrativemedicine #functionalmedicinehealthcoaching #functionalmedicinecoachingacademy #functionalmedicinefoods #healthy #healthyeating #food #healthyfoodsshare #healthyfoodie #healthylifestyle #healthyrecipes #healthyfoodsharing #healthyliving #healthyfoods_0kkal #health #healthyfoodstudio #indianhealthyfoods #healthyfoodstores #healthyfoodsinlagos #healthyfoodsemarang #foodie #healthyjunkfoods #healthyrecipe #vegan #mndxhealthyfoods #nutrition #foodporn #healthyfoodsydney #healthyfood #healthyfoodideas #foodstagram #healthyfoodshare #instafood #healthyfoodstagram

Are Microwaves Dangerous? I have Not owned one in over 10 years …

ARE MICROWAVES DANGEROUS? JUST buy a Freaking Toaster oven!!!

Let’s get one thing out of the way first: microwaves are obviously “not Paleo” in the sense that cavemen didn’t have them. But if we’re going by that standard, then the computer or smartphone you’re reading this on is also forbidden, not to mention the laundry detergent you used to wash your clothes, the central heating that makes your house comfortable, and the refrigerator that keeps your food fresh all week. Clearly, whether cavemen did or didn’t have something is not the relevant standard. What’s more important it whether microwaves are or aren’t healthy.

The argument against microwaves usually rests on one or both of two claims:

  • Microwaves make your food toxic and/or “zap” all the nutrition out of it.
  • The radiation leaking out from the microwave causes health problems completely independent of anything it does to your food.

As it turns out, both of these claims are pretty much bunk. There is no solid evidence either that microwaved food is any less nutritious than any other food, or that the microwaves themselves cause any kind of health problems. You might not like the taste or texture of microwaved foods, but that’s a personal question: there’s no health-based reason to deprive yourself of the convenience.

Claim 1: Microwave Cooking Destroys your Food

This argument has it that microwave cooking is more damaging to food than any other kind of cooking – so damaging, in fact, that it makes your food nutritionally worthless and even toxic. Start with the “toxic” part of this equation: if you take a hard look at the evidence, you’ll see that it just doesn’t stack up:

  • Blood heated in microwaves is unfit for donation: it kills the recipient. That’s true enough, but it’s also true of any quick heating method. Human blood just was not meant to work properly at boiling temperatures. It doesn’t prove anything about microwaves per se.
  • It’s not safe to feed your baby breast milk heated in a microwave. This is also true, but it’s just because microwaves heat unevenly, and so the inside of the bottle might be hot even though the outside feels cool. This unexpected hotspot could cause burns to the baby’s mouth. It’s not because the microwave changes anything about the milk itself.
  • Microwaved water will kill houseplants. If you like, you can even repeat the experiment yourself (just make sure to cool down the microwaved water before pouring it on the plants: boiling hot water will kill a plant regardless of how it was boiled!)

To understand why none of these objections hold water, it’s helpful to know how a microwave actually works. A generator inside the oven gives off radio waves at a specific frequency (called microwaves), which cook the food by vibrating the water molecules inside it. The friction from the vibration heats up the food, the same way that rubbing your hands together warms them up. That’s all there is to it – “nuking” is just slang that makes the whole process sound more exciting than it really is.

As for the nutritional value, it’s true that microwaving does destroy some of the nutrients in food, but any cooking method does that: microwaving isn’t unique. Any type of heating will destroy some nutrients in food, especially Vitamin C, which is very heat-sensitive. This review says it best: “microwave cooking, if properly used, does not change the nutrient content of foods to a larger extent than conventional heating.”

In other words, if you’re avoiding microwaves because they “reduce the nutrition” in your food, you’d better also avoid ovens, stoves, and any other heating methods as well. In fact, microwaves may even help preserve the nutrients in vegetables, because they allow for short cooking times with little to no water. So there’s no truth to the superstition that microwaves will poison your food or destroy its nutritional value.

Claim 2: Microwave Radiation is Dangerous to People

“Radiation” sounds pretty terrifying. Most people start to picture a nuclear contamination zone, complete with eerie green liquid spilling everywhere and clouds of carcinogenic pollution. If you’re a history buff, you might get a mental image of the mushroom cloud over Hiroshima, terrifying evidence of the stakes in the approaching Cold War.

In other words, it’s safe to say that radiation gets a pretty bad rap. But hold off on the post-apocalyptic doomsday scenarios for just a few minutes: not all kinds of radiation are the same! Take a look at this figure showing some of the radiation you’re exposed to in any given day:

Ionizing radiation (this is the kind in nuclear explosions) is the kind that causes cancer. So this kind of radiation is definitely something to worry about. But as you can see, microwaves are well into the non-ionizing zone, along with plenty of other radiation sources that surround you every day, like power lines, TVs, cellphones, and light bulbs. In fact, if we’re going to get really Paleo, the sun is a massive source of radiation: that’s how it provides us with heat and light.

The bottom line: there’s nothing scary about “radiation” in the abstract.It all depends on the type of radiation. And microwaves (the type that power microwave ovens as well as cell phones, WiFi, and radios) are not the cancer-causing variety. All the radiation in a microwave does is cook your food by making the water molecules vibrate (see the previous section).

What’s more, you’re protected even from this non-cancerous radiation by a kind of “safety net” called a Faraday cage, which prevents almost all the radiation inside the microwave from leaking out. The amount that gets through is minuscule compared to the amount of radiation that you’re getting from everything else in your home That’s one reason why microwaves automatically shut off when you open the door: it’s a safety lock on the Faraday cage to make sure the radiation stays inside the oven where it belongs.

If you hotwired a microwave to work with the door open, and then turned it on and stood in front of it, you would be “cooked” along with the food. This could cause serious and dangerous burns, but nothing worse than you’d get from any other source of extreme heat. It would be just the same as cranking your oven up as high as it would go and then sitting in front of it. You would also get hurt from that, but that doesn’t mean that using the oven to cook your food is dangerous.

The bottom line: almost all the radiation inside a microwave stays inside it, and it isn’t even the dangerous kind of radiation anyway.

Claim: Microwave Radiation Causes Cancer

This is related to the radiation fear, but it gets a special mention because it’s so pervasive. Fortunately, it’s a simple myth to debunk for the Paleo crowd, because Paleo dieters are so analytical and science-focused, and the history of this claim will reveal exactly what terrible “evidence” it’s actually based on.

Fear about radiation from microwaves, cell phones, power lines, and other environmental sources of radiation got started with a journalist named Paul Brodeur in the 1970s. His 1977 book The Zapping of America described a massive cover-up hiding the supposed dangers of microwaves. It would make a great Cold War thriller: there’s a secret Soviet plot against a US embassy, a massive US cover-up, and even the CIA gets involved. Unfortunately, it’s all just that: fiction.

Moving on to fears specifically about microwaves, the next claim comes from a Swiss chemist named Hans Hertel, who did an uncontrolled experiment on eight vegetarians living in a hotel room and claimed that eating microwaved food caused precancerous changes (although he never specified exactly what those changes were). Nobody has ever been able to reproduce his results, and they were never published in a journal or subjected to peer review.

In 1996, another researcher named William Kopp wrote an article again claiming that microwaves caused cancer, but he used unpublished data from Soviet research laboratories, and that data disappeared with the collapse of the USSR.

This “evidence” that radiation from microwave ovens or microwaved food causes cancer is so utterly unconvincing that few actual studies have been done. This one and this one found absolutely no effect for mammary tumors (breast cancer) in mice, even at doses much higher than any human would ever get from a microwave oven. There is no evidence either that microwave cooking makes food somehow carcinogenic, or that the microwave radiation itself is dangerous to humans who get exposed to it.

In fact, there’s even some evidence that microwave cooking may help to prevent carcinogenic changes in the food. In this study testing various cooking methods, the microwave formed the lowest number of heterocyclic amines (carcinogens that are formed when food is cooked at high temperatures). And in this one, microwaving cured meat was the best way to reduce potentially dangerous biogenic amines.

Legitimate Reasons to Avoid Microwaves

With all that said, it’s clear that microwaves don’t pose a significant health hazard. But there still are some perfectly legitimate reasons to avoid them:

  • They heat unevenly. This can create unpleasant hot/cold spots in your food. In the case of baby bottles, it can also cause burns if the outside of the bottle feels cool, but the inside is boiling hot.
  • They don’t brown things. Few foods get nice and crisp in the microwave, because they don’t get hot enough.
  • They make food dry/mushy/tasteless. This is a matter of personal preference, and nobody can really argue with it.

These are all perfectly fine reasons to avoid microwaves. But none of them are health problems. You will not be any less healthy if you cook in a microwave, nor will you destroy any of the nutrients in your food. So if the convenience of a microwave helps you stick with Paleo in the long haul, or if it just makes your life a little easier, there’s absolutely no reason to avoid them.

Sick and Tired of Feeling Sick and 

Tired?

TO BOOK YOUR FREE 45 MINUTE DISCOVERY CALL TO SEE IF THIS IS A TEST THAT WOULD HELP YOU. PLEASE EMAIL ME SEEFITPT@GMAIL.COM I WILL HELP GO OVER THE BEST PLAN TAILORED JUST FOR YOU TO OPTIMIZE YOUR HEALTH.

Samantha Lee Lander                                   A person holding a bunch of apples

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seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

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#healthyliving #holisticnutrition #integrativehealth #nutrition #naturopathicmedicine #functionalmedicinenutritionist #holistichealth #functionalmedicinemn #healthcoach #functionalnutrition #healthylifestyle #healthy #healthyfood #guthealth #functionalmedicinenp #wellness #functionalmedicineindia #naturalmedicine #functionalmedicinedoctor #functionalmedicinecoaching #functionalmedicineindonesia #functionalmedicinesf #functionalmedicinenyc #naturopathicdoctor #health #functionalmedicinemd #integrativemedicine #functionalmedicinehealthcoaching #functionalmedicinecoachingacademy #functionalmedicinefoods #healthy #healthyeating #food #healthyfoodsshare #healthyfoodie #healthylifestyle #healthyrecipes #healthyfoodsharing #healthyliving #healthyfoods_0kkal #health #healthyfoodstudio #indianhealthyfoods #healthyfoodstores #healthyfoodsinlagos #healthyfoodsemarang #foodie #healthyjunkfoods #healthyrecipe #vegan #mndxhealthyfoods #nutrition #foodporn #healthyfoodsydney #healthyfood #healthyfoodideas #foodstagram #healthyfoodshare #instafood #healthyfoodstagram

Is your coffee causing PMS?

coffee

 

Six years ago my OBGYN asked me if I had been drinking lots of caffeine recently due to a lump in my breast– the answer was yes! Then it came out that caffeine increases the chances of tissue to produce cysts.

Did you know that caffeine causes cyst formation in the Breasts and Ovaries, Adrenal fatigue, insomnia, and digestive problems?

I loved coffee and the ritual that came with drinking it. I’m not going to lie I was addicted it was my once bad vice and it was aiding in making me feel horrible. After this scare, I began researching into caffeine and its effects on hormones. Turns out for women with PCOS, Fibroids, Endometriosis, Ovarian Cysts, and Fibrocystic breasts- caffeine is a guaranteed way to make more cysts. For everyone else with hormonal sensitivity, it might not cause cysts, but it will disrupt your system. I also later found my adrenals were shot. I was estrogen dominant, and suffered from horrible hormone and gut problems.

It seems like coffee is our national drug of choice, with Starbucks on every street corner. I get it we are overworked, tired, poorly fed, and so coffee has become the quick pick me up to get through a busy day. Many people think coffee must be good for them.  The truth is that we’re addicted and we don’t know the biochemical effects of this substance on our hormones. Coffee is absolutely terrible when it comes to the female hormonal system and beyond this cyst formation.

If you’re struggling with your period, fibroids, cysts of any kind in the breast or ovary, endometriosis, infertility, low sex drive, moodiness, low energy, leaky gut and weight issues. Bad news ladies coffee is just adding fuel to the fire. Here are three reasons that might get you to kick that nasty habit.

#1 – Women metabolize substances more slowly than men

The coffee-alcohol connection …Just like with alcohol, that other damaging yet socially sanctified drink, women cannot tolerate caffeine (or any stimulant in fact) in the same way that men can.

We are designed to conserve as much energy from what we are taking in so we can grow other babies in our uterus. Whether you are actively doing this or not, your body simply retains fluids for much longer and we metabolize the chemicals contained much more slowly.

For men liquids process through at a rapid rate – men drink and urinate out both alcohol and caffeine very quickly and avoid most of the physical impact as a result.

Yet women are more likely than men to go without breakfast and drink coffee on an empty stomach which burns out HCL in the gut and causes GI and digestive issues. This being the only meal also makes the negative physical impact even more profound and long lasting.

#2 – Caffeine messes with the hormonal system for 24 hours

Your body on coffee/caffeine

The cyclical journey your body goes through when you drink coffee in the morning:

  • If you add cream and sugar or grab any of the fancy coffees at Starbucks or Coffee Bean, your blood sugar will rise. Studies show most women don’t actually enjoy the taste of coffee and will add as much sugar and cream as possible to make it taste good.
  • The caffeine alone causes you to release extra cortisol, which makes sure that any sugar goes straight into your bloodstream, along with stressing out the adrenals.
  • The insulin spike makes you crave carbohydrates and sugar when your blood sugar level crashes, causing you to want to overeat and make poor choices.
  • You are then working at a hypoglycemic level, craving more carbohydrates and sugar to keep you going.
  • Your whole endocrine function is focused entirely on dealing with the fall out of your morning coffee and everything else that desperately needs attention – your ovaries! -Gets ignored.
  • You cannot reset your body until you go to sleep and wake up the next day, and your sleep is disturbed for hours no matter of how long it’s been since the first coffee.
  • You wake up tired and your first instinct is to boost your energy with more coffee.

#3 – Caffeine sucks the body of micronutrients needed for hormone balance

We all know not to drink coffee when we’re pregnant or breastfeeding, but the fact is – we shouldn’t be drinking it at all. At every stage it is bad for your hormones.

Coffee at any time of the day increases insomnia. Even one cup will disrupt your sleep.  Lack of good sleep suppresses your healthy hormone production. Whether it’s trouble getting to sleep or trouble staying asleep, coffee is one of the main causes.

Coffee will deplete magnesium and other nutrients and minerals that are vital for good hormone balance, such as B vitamins. Do you crave chocolate before your period? This is due to a drop in magnesium, which is found in chocolate.

The acidity of coffee causes an imbalance in your gut flora and will burn out hydrochloric acid that helps you digest your food.  One way to avoid this is never drink your coffee black. You can throw in some coconut oil or cream.

 

So while caffeine may seem harmless it is depleting your key hormone balancing micronutrients, aiding to adrenal fatigue and cortisol disruption by spiking your cortisol and insulin, causing digestive issues, and disrupting your endocrine function.

 

So, for those of you who just love coffee and won’t give it up here is how to minimize those bad effects:

  • Ditch the White Stuff – Lose the sugar and the cream and minimize the blood sugar impact.
  • Size Matters – Take the European approach to coffee drinking. Drink a small cup of fresh espresso with some coconut oil.
  • Look into the coffee alternatives or tea.

Only with Food – Do not use coffee as a meal replacement it is NOT.

 

Are you are sick and tired of feeling sick and tired? Do you want to optimize your health? Schedule a complimentary discovery call with Samantha. She will listen and take the time to come up with a solid plan to help you reach your health and wellness goals. 

 

 
Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.com
https://linktr.ee/seefitliving


 


Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  
#seefitliving #nontoxicproducts #toxicburden #healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos
 

Triple Seafood Chowder

What you need for your own Build-Your-Own Seafood Chowder

Two to three kinds of wild seafood: I highly recommend including at least one smoked seafood for the tastiest results. I like Bar Harbor brand Smoked Sardines and Smoked Kippers which you can find in the canned seafood aisle of most grocery stores.

Flavorful homemade or high-quality store-bought broth: I prefer using chicken or seafood broth for this recipe for the most mild, appealing flavor. Check for sugar and make sure you get low sodium.

I add in cubed white sweet potato for a hearty starch like a traditional chowder. If you eat corn, you can certainly add some frozen corn kernels as well.

Seasonings: I go fairly light on the seasonings in this recipe so the fish and veggies can stand out, but I’ve been known to double up on the dill, add fresh dill, add dried parsley, marjoram and extra thyme. That’s the beauty of food – you get to customize to YOUR palate! We don’t all have the same taste buds so use this recipe as a base and adjust to your liking if desired. 

Make it lower carb by replacing the white sweet potatoes with rutabaga and serving over cauliflower rice!

Ingredients

  • 2 tablespoons olive oil
  • 2 cups diced yellow onion
  • 2 cups peeled and cubed white sweet potato (1/3-inch cubes)
  • 3 ribs celery, finely chopped
  • 2 large carrots, finely chopped
  • 3/4 teaspoon sea salt, divided
  • 1 bay leaf
  • 1 cup coconut cream
  • 2 cups Beef, Fish or Pork bone broth
  • 8 ounces wild salmon, cubed*
  • 8 ounce pre-cooked shrimp, tails removed*
  • 3.5 ounce can smoked kippers*
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon dried dill
  • 1/2 teaspoon dried basil
  • 1/3 cup packed finely chopped parsley
  • 1 teaspoon lemon zest
  • 1/2 lemon, juice

* You can use any combination of seafood in this soup. Just be sure to cook thoroughly (generally until opaque) and use at least one smoked seafood for best flavor.

Directions

  1. Heat olive oil in a large pot over medium-high heat. Sautee onion, celery, carrots, potatoes, 1/4 teaspoon sea salt, and bay leaf until the vegetables are crisp-tender, 6 to 8 minutes.
  2. Add coconut cream and broth to the pot and bring to a low boil. Stir in salmon, shrimp, kippers, thyme, dill, basil, and remaining 1/2 teaspoon sea salt. Cook for 5 minutes until the salmon is cooked through and the vegetables are to desired tenderness. Remove from heat.
  3. Stir in parsley, lemon zest and lemon juice. Ladle into bowls and serve with a scoop of cauliflower rice or white rice for a hearty meal.

If you want more guidance on finding what foods are right for your body so it can function at its potential and you can stop calorie counting for good, then schedule a discovery call with me to come up with a plan that works for you not everyone else. 
 

If you have a friend or family member in your life who wants to solve their health problems once and for all, share this info to help them finally get back to feeling like themselves again (or for the very first time!).
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#HEALTHBOSS #healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

 
 #healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

I got sick and tired of being sick and tired…a glimpse into my story and how I can help you…

After a year of quarantine working with clients and seeing how massive the impact of stress from Covid has impacted people’s lives, I feel I should share my past struggles in hopes of helping others.  

My health has been a rollercoaster my entire life. Looking back, I had always struggled with chronic stomach aches, sinus infections, allergies and fatigue.  I was prescribed medications in hopes to feel better where some would help some but most would not.  I come from a healthy family including a father who is a physician. I was never the kid who had a lunch anyone would want to trade typically consisting of whole wheat sandwiches and veggies.

When I went to college I had a dramatic shift in my dietary choices and my health got even worse.  I visited every doctor under the sun to try to figure out why I always felt bad. This went on for years. I never wanted to leave the house the thought of just putting on clothes stressed me out. I eventually met a holistic practitioner that educated me on alternative lab testing to help figure out what was going on. This opened up the doors to a whole new life.  I finally found some answers.  I had multiple parasites, my adrenals were shot, my hormones were completely out of wack, I had candida, and more food sensitivities than I can tell you.  As I went through years of clearing out my gut and balancing my hormones, I eventually saw light at the end of the tunnel. 

People look at me and probably think they can’t relate to what I have going on but I say with conviction that I have had it ALL! Don’t ever judge a book by its cover.  Yes, I had days were I felt I couldn’t go on and wanted to give up…but I didn’t.  What doesn’t kill you makes you stronger, right? Well, I want you to know there is a light at the end of the tunnel for your as well.  We too often throw a bandaid on our ailments but using conventional medicine  instead of finding out the cause and proper treatment.  

I just want you to know there is always a solution and it may not come easy but if you are an advocate for your health you WILL find answers. 

Schedule your free 45 minute discovery call to come up with an individualized tailored just for you.

If you have a friend or family member in your life who wants to solve their health problems once and for all, share this info to help them finally get back to feeling like themselves again (or for the very first time!).

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

#healinghashimotos #aip #fitness #health #weightloss #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #FDN #functionaldiagnosticnutrition #seefitliving #seefitpt #seefitpt #seefitliving #healinghashimotos #aip #fitness #health #weightloss #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #FDN #functionaldiagnosticnutrition #meditation #wellness #selfcare #stress #health #anxiety #mindfulness #mentalillness #healing #anxieties #tension #recovery #stressrelief #therapy #depression #cortisol #workstress #trauma #stressreduction #fastereft #mentalhealthmatters #fitness #love #wellbeing #stressfree #cbttherapy #motivation #mentalhealth #mindset #mentalhealthawareness

Creamy Thai Curry Soup with Shrimp…. YUM!!

Fresh herbs, aromatics and vegetables make this flavorful Thai Curry Soup a year-round favorite! Dairy-Free, Whole30, and Paleo.

I love fresh Thai curry paste with all of the fragrant ginger, lemongrass and garlic. This soup is a client favorite because it’s light enough to have in summer, hearty enough to have in winter and delicious enough to enjoy year round.

Shrimp’s delicate flavor is perfect in this soup. Save yourself the time and buy shrimp that’s already peeled and deveined. Also, a tiny percentage of shrimp is actually fresh and never frozen. What you see in the seafood case is actually previously frozen. You don’t know how long it’s been out, so buy frozen to actually get the freshest shrimp. Check the ingredient list to make sure there aren’t any chemicals added.
Shrimp are sold by size. The size is how many are in a pound, so you’ll see things like “jumbo 16/20” which means 16-20 shrimp in a pound all the way down to “extra small 61/70” which are the teeny-tiny salad shrimp. For this soup I like 36/50 shrimp which are a medium bite-size. Feel free to use whatever size you want to eat!

As for Thai curry paste, the good news is if you don’t want to make your own there are a lot of different brands you can buy that don’t have any artificial anything. No chemicals, no preservatives, no sugar; nothing! Thai Kitchen makes a red and green Thai curry paste and is available in most grocery stores. Why should you make your own if there’s a healthy option out there? Not only will it taste fresher and be more complex, but you can control the flavors. If you don’t like garlic; leave it out. Do you love fresh ginger? Double it up!

Either way you go, this soup is fresh and delicious. If you do use store bought curry paste, I recommend you add some fresh garlic and ginger to give it a little boost.

I like 36/50 count shrimp because they are a good one-bite size. You can use smaller or larger shrimp, just be aware that smaller will cook faster and larger will take longer to cook. Fresh lemongrass can be hard to find, but if you have it, add a tablespoon minced; it’s a delicious addition!

Ingredients

  •  2 teaspoons coconut oil
  •  2 tablespoons thai curry paste or homemade Thai curry paste *
  •  2 cups chicken broth
  •  1 can light coconut milk
  •  1 cup sliced mushrooms about 4 ounces
  •  12 ounces 36/50 count shrimp peeled and deveined
  •  ½ cup shredded cabbage
  •  1 cup diced tomato about 1 medium tomato
  •  6 ounces baby spinach
  •  ¼ cup chopped fresh cilantro
  •  1 lime quartered

Instructions

  1. Heat oil in large saucepan over medium high heat.
  2. Stir in curry paste and sauté for 30 seconds.
  3. Add about a half cup of the broth and whisk together.
  4. Add remaining broth, coconut milk and mushrooms.
  5. Simmer for 10 minutes.
  6. Add shrimp and cabbage, reduce heat to low and cook for 5 minutes.
  7. Add spinach and tomatoes and cook for 2 minutes.
  8. Serve with sprinkled with cilantro and with a lime wedge if desired.

Recipe Notes

*If using store bought thai curry paste, add in 1 teaspoon minced garlic and 2 teaspoon fresh ginger.

If you have a friend or family member in your life who wants to solve their health problems once and for all, share this info to help them finally get back to feeling like themselves again (or for the very first time!).

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

#healinghashimotos #aip #fitness #health #weightloss #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #FDN #functionaldiagnosticnutrition #seefitliving #seefitpt #seefitpt #seefitliving #healinghashimotos #aip #fitness #health #weightloss #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #FDN #functionaldiagnosticnutrition #meditation #wellness #selfcare #stress #health #anxiety #mindfulness #mentalillness #healing #anxieties #tension #recovery #stressrelief #therapy #depression #cortisol #workstress #trauma #stressreduction #fastereft #mentalhealthmatters #fitness #love #wellbeing #stressfree #cbttherapy #motivation #mentalhealth #mindset #mentalhealthawareness