Are you underestimating stress?

January 16, 2021Leave a comment

Stress is anything that places a burden on the body resulting in imbalance.

In our modern fast pace society, we have a tendency to underestimate the amount of stress we are under on a daily basis.

In the work I do with clients, one of the first things I asked them to do is re-define the word “stress”.

“Stress is anything that places a burden on the body resulting in inflammation or imbalance.”

Typically when we hear the word “stress” we think of mental or emotional stress, and common things such as challenges within our relationships or family, tough to deal with bosses, crappy coworkers, traffic, the loss of a loved one or friend, trying to meet expectations and deadlines.

But stress can also be:

Foods you’re eating that aren’t right for your body or that cause inflammation
Going to bed late or getting a bad night’s sleep (especially consistently)
Over exercising or intense exercise when the body is already stressed
Not exercising or moving your body enough regularly
Toxins that you can’t alway see, hear or feel in your environment
Nutrient deficiencies that you might be unaware of
Tight muscle or joints that are out of alignment (specifically the spin)
Traveling and crossing different time zones

No matter what the stressor might be, the body reacts in the same way, activating the sympathetic nervous system, more commonly known as your “fight or flight response.”

The fight or flight response is a brilliant but old primal instinct, that was originally developed to keep us safe from harm. This mechanism was developed to help us deal with acute, or short-term stress, not the low-grade constant stress we now encounter on a daily basis.

Here is the classic textbook example of this instinctual response…

If you were to encounter a lion on your lunch break, your body would activate the flight or fight response instantly, sending blood flow to your arms and legs for quick moving, and to your brain for quick thinking so you could find a way to outrun or out-smart the lion. You don’t have to think for a second about this, your body just does it – brilliant right?

While we don’t encounter lions on our lunch break, or in our daily lives at all (unless you’re at the Zoo or on a safari breaking the rules, LOL) – the body responds to our modern day stressors just the same – directing blood flow outward for quick action, leaving little resources for digestion or the vital actions needed to actually heal the body.

The smallest things in our daily routine can trigger the fight or flight response resulting in a decreased ability to digest food, combat colds and the flu, and which can ultimately add up leading to weight gain, hormone imbalances, low energy, poor sleep and generally not feeling like yourself.

Stuff that could be triggering the stress response in your body might be things you wouldn’t even think of such as watching the news, sitting in traffic during your typical commute even though your enjoying your favorite podcast, and working through your lunch break.

We underestimate the stress response because these actions or behaviors are so common.

Let’s take a look at where you might be encountering subtle stress throughout the day without even realizing it…

Are you always on the run, stacked back-to-back with meetings, trying to get from one place to another on time, or feel like you’re “on” in your job or as a parent from the moment you wake up to the moment you go to bed?

Moving fast through life like this activates the fight or flight response all day long.

Do you find yourself drinking your smoothie or eating breakfast on the way to work, working through your lunch break, or rushing to get dinner on the table or eating dinner fast so you clean up after and get on with the rest of your nightly routine?

All of these actions induce the fight or flight response also.

Do you get worked up about our political climate, watching the news, scrolling Facebook or social media – all of these elicit the fight or flight response too.

See how quickly the amount of stress our body deals with on a daily basis can add up, without you even realizing it?

Constant subtle stressors add up quickly throughout the day, keeping the body in a constant fight or flight mode, resulting in minimal resources to aid in digestion and healing, leaving the body depleted, and eventually leading to a lack of energy, hormone imbalances, digestive upset and other health issues.

Imagine a red solo cup, and for every stressor you encounter one drop goes into your cup. If you don’t do something to minimize the number of drops or empty the cup it will eventually overflow. We can’t always control all of the stressors we encounter, but we can aim to minimize them as much as possible and to empty our cup throughout the day.

In order to maximize digestion and for the body to heal, you must be in a relaxed state.

Typically the only time we’re in a totally relaxed state in this modern day world is when we’re asleep, and that’s only if you’re a great sleeper. If you struggle with insomnia then your relaxed time is drastically diminished.

But even a good night’s rest isn’t enough anymore to combat the rising number of stressors and demands our body faces on a daily basis.

To support your ideal health and weight, you want to look for opportunities to slow down in your daily life so you can empty your stress cup and allow the body to heal and digest.

Here are a few ways you can easily empty your stress cup throughout the day:

Do some deep breathing; inhale for 5 seconds, hold for 5 and exhale for 7
Schedule breaks to get outside, get some fresh air and breath
Chew bites 20 times or put down your fork in between bites to slow eating
Create a daily meditation, journaling or tapping routine
Cuddle or exchange hugs to boost oxytocin hormone which decreases stress hormones

These are super simple acts, that don’t require much effort, but can make a BIG difference in your overall health.

Other actions that help to reduce the overall stress burden include:

Eating an anti-inflammatory diet
Sleeping during the hours of 10pm – 6am
Exercising at an intensity that is right for you
And minimizing your exposure to stress inducing environmental toxins

Lastly, start to notice how stress shows up in your body, because it’s different for everyone. It could be in the form of aches and pains, skin rashes or breakouts, losing your hair, low energy, disrupted sleep, weight gain and more.

Once you get in tune with the signs of stress in your body, you can take quick action to empty your cup.

And if you’re not sure about how much stress your body might be dealing with, you can test instead of guessing by doing a dried urine total comprehensive hormone test to look at your stress hormone, cortisol, as well as other sex and steroid hormones that will reveal insights about the overall burden of stress your body is under.

If you’d like to get your hands on the right lab tests and resources to measure your body’s stress burden and strategies to reduce it, then click here to schedule an Ideal Health & Weight Discovery Session with me.

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!).

Stress is anything that places a burden on the body resulting in inflammation or imbalance.

But stress can also be:

Foods you’re eating that aren’t right for your body or that cause inflammation
Going to bed late or getting a bad night’s sleep (especially consistently)
Over exercising or intense exercise when the body is already stressed
Not exercising or moving your body enough regularly
Toxins that you can’t alway see, hear or feel in your environment
Nutrient deficiencies that you might be unaware of
Tight muscle or joints that are out of alignment (specifically the spine)
Traveling and crossing different time zones

No matter what the stressor might be, the body reacts in the same way, activating the sympathetic nervous system, more commonly known as your “fight or flight response.”

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

#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

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Paleo Taco Lasagna

January 12, 2021January 12, 2021Leave a comment

So let’s talk about this recipe for a second because I’m absolutely IN LOVE! And when my client tried it a week ago, she ate this and loved it. Which is a big deal. I don’t think she’s a huge fan of my food choices sometimes. I don’t think she care one bit that it was made with healthy ingredients!

So go try this! And let me know what you think! Hopefully you’re just like my mother in law when it comes to this recipe!

TACO LASAGNA CASSEROLE

Ingredients

2 tablespoons ghee
1 yellow onion, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1/2 jalapeño, seeds removed and minced
2 garlic cloves, minced
salt, to taste
1 pound ground beef
2 tablespoons taco seasonings
1 jar salsa
1 jar green chile salsa
3 eggs
1 package cassava tortillas or almond flour tortillas

For the garnishes:

1 cup plantain chips, crushed
1/4 head iceberg lettuce, thinly sliced
1 jalapeño, sliced
1 fresno pepper, sliced
handful of cilantro, roughly chopped
green onions, roughly chopped

For the coconut sour cream:

1 14 ounce can of coconut cream
zest of 1 lime
juice of 1 lime
pinch of salt

Instructions

Preheat oven to 350 degrees F.
8×8 baking pan
In a large pan add 2 tablespoons ghee. Once warm, add the onion and peppers and sauté until peppers are browned and onions are translucent. Then add jalapeño, garlic and a bit of salt and cook for 2 more minutes, until fragrant.
Add ground beef and break into small pieces. Cook until no pink remains and then add taco seasonings and salt, to taste. Remove from heat and pour into a large bowl. To that same bowl, add the salsa, green chile salsa, and eggs and stir until completely combined.
Now build your lasagna casserole: add a large spoonful of the taco/salsa mixture to the bottom of the greased dish, then put a tortilla on top. Then repeat that: meat/salsa mixture – tortilla, until no tortilla remain. Pour the remaining mixture on top.
Place in oven to bake for 1 hour and 15 minutes, until the middle is no longer jiggly.* Let casserole rest for 15 minutes to set before slicing.
While casserole is baking, mix together all the ingredients for the coconut sour cream.
Top casserole with garnishes before slicing and serving!

Notes

*I placed a baking sheet in the bottom of my oven in case the casserole bubbled over while baking. It never did bubble over, but better safe than sorry.

Do you want to learn how to optimize your health and become a healthier person for the rest of your life ? Set up a free 45 minute discovery call with me to come up with a transformation health plan.

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.

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Paleo Chili Recipe for a Chilly Day…

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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.

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.
Push vegetables to one side of the pan and add beef. Cook, stirring occasionally, until no pink remains. Drain fat and return to heat.
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.
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

#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!)

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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.

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

#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

Happy Holidays!

December 24, 2020Leave a comment

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

#holidays #holidayseason #holidayshopping #holidayspirit #holidaysarecoming #holidays2017 #holidaystyle #holidaysale #holidayspam #holidays2015 #holidaysales #holidayswithkids #holidayspecial #HolidaySnaps #holidayseasons #holidays2016 #holidaysareover #holidayselfie #holidaystress #holidayseaon #holidaysover #holidayspecials #holidayscents #holidaysspirit #HolidaySavings #holidaysoon #holidayshirt #holidayshow #holidayseason2017 #holidayshop

Paleo Chicken Pot Pie

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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!