Are you underestimating stress?

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.

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 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.”

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.  

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!).

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

#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

#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

Paleo Taco Lasagna

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

  1.  Preheat oven to 350 degrees F.
  2. 8×8 baking pan
  3. 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. 
  4. 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. 
  5. 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. 
  6. 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. 
  7. While casserole is baking, mix together all the ingredients for the coconut sour cream.
  8. 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.  

#foodblog #delicious #foodies #foodielife #foodgasm #lunch #instagram #foodlove #foodforfoodies #foodgram #healthy #dinner #foodporn #cooking #foodpics #foodphotography #food #healthyfood #love #foodblogger #sweet #instagood #instafood #foodstagram #foodpost #foodlover #yummy #homemade #homecooking #lifestyle #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlossgoals #weightlossdiary #weightlossinspiration #weightlossstory #weightlosssupport #weightlosstips #weightlosssuccess #weightlosscommunity #WeightLossHelp #weightlosschallenge #weightlossprogress #weightlosssurgery #weightlosstransformations #weightlossfood #weightlosscoach #weightlossbeforeandafter #weightlossblogger #weightlossprogram #weightlossjourney2017 #weightlossjournal #weightlossstruggle #weightlossresults #weightlossgoal #weightlossblog #weightlosstea #weightlossproblems #funtionaldignosticnutrition

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

Happy Holidays!

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.  

#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

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

Low Carb Nachos on a Lazy Sunday

These low-carb keto nachos are:

  • Savory
  • Salty
  • Satisfying
  • Gluten-free

The main ingredients for these keto nachos include:

  • Pork rinds or Siete almond flour tortillas toasted , or the chips
  • Ground beef
  • Avocado
  • Shredded cheddar cheese
  • Sour cream

Optional ingredients:

  • Olives
  • Chopped onion
  • Salsa
  • Bell peppers
  • Guacamole
  • Cilantro
  • Jalapenos
  • Your favorite veggies that are low carb

Health Benefits of Keto Nachos

Nachos might not seem like your go-to health food, but when transformed into a keto recipe, you might be surprised at the potential health benefits. Not only does this low-carb version of a Mexican classic help regulate blood sugar, but it also boosts heart health. 

Regulates Blood Sugar

You might be wondering if too much protein is a potential risk on the keto diet — a condition that is called gluconeogenesis. This is when your body turns your dietary protein into glucose in the absence of carbs. 

The truth is gluconeogenesis is a critical bodily function and there’s a reason your body has this process. In fact, the notion that too much protein can kick you out of ketosis or cause heart disease is based on bad science.

Protein has minimal effects on insulin levels, and fat has even less of an effect, suggesting that more protein and fat — and fewer carbs — are better for blood sugar regulation[*]. By regulating your blood sugar, you will likely feel a more sustained level of energy without the dips and spikes carbohydrates can cause. 

Heart Healthy

A few foods in this keto nacho recipe can promote a healthy heart. Avocados and grass-fed beef are the most abundant on the list, but adding low-carb, keto-friendly veggies will also promote heart health. 

Avocados

Avocados, whether you slice them up as a nacho topping or mash them into keto guacamole, are a powerhouse of healthy fats and nutrients. 

Avocados are high in potassium, an essential mineral and electrolyte that plays an important role in cardiovascular health, hydration, and muscle health. Adequate potassium is linked to lower blood pressure levels, which means a lower risk of heart attacks and stroke[*].

Just 100 grams of avocado contains about 14% or your daily dose of potassium — higher even than bananas, a famously high-potassium (but high sugar) fruit[*].

Grass-Fed Beef

Conjugated linoleic acid (CLA) is a fatty acid found in high amounts in grass-fed and pastured meat and dairy products[*]. In fact, you’ll get anywhere from 300-500% more CLA in grass-fed beef and dairy than non-grass-fed animals[*]. Aside from the ethical concerns, this nutritional benefit is a great reason to switch to grass-fed or pastured (similar to grass-fed with some differences) beef, dairy, pork, chicken, and eggs.

Higher levels of CLA are linked to a lower risk of heart disease in population-based studies, although this could have more to do with the high vitamin K2 content of grass-fed meat and dairy.

Grass-fed and pastured beef are also higher in vitamin K2 than their conventional counterparts. Vitamin K2 is a nutrient that helps shuttle calcium from your bloodstream into your bones where it belongs[*]. This helps keeps your bones strong and mineralized while protecting against artery calcification.

Pork Rinds: The Secret Ingredient to Low-Carb Keto Nachos

Nacho chips are the foundation of any nacho recipe. And without your usual tortilla chip option, you might be wondering how to replace them. The answer? Pork rinds. Pork rinds are made with pork skin and fat, resulting in a delicious, crunchy, salty chip.

If the idea of pork rinds turns you off, you can try a low-carb Siete. Cheese chips are made by melting hard cheese on parchment paper and baking it in the oven so it hardens into a crisp. Using these cheesy crisps in this recipe might take your cheese consumption over the top, but that’s for you to decide.

Just beware if you’re using a low-carb tortilla chip or almond flour-based chip, they are higher in carbs than cheese chips or pork rinds. You might have to watch your serving size more closely. Check out more of the best alternative to ensure you stick within your macros.

INGREDIENTS

  • ⅓ lb ground beef
  • 1 ¼ tsp chili powder
  • 1 tsp cumin
  • ½ tsp salt
  • ¼ tsp garlic powder
  • ¼ tsp paprika
  • ¼ tsp pepper
  • ⅛ tsp onion powder
  • ⅛ tsp red pepper flakes
  • 1 package (about 30g) pork rinds
  • ½ cup shredded grass-fed cheddar cheese

Optional additional ingredients: 

  • ¼ cup black olives, chopped
  • 1 avocado, mashed
  • ¼ cup sour cream
  • ¼ cup salsa

INSTRUCTIONS

  1. In a large pan over medium heat, brown the ground beef. Drain the excess grease, and stir in the spices.
  2. In a large bowl, add pork rinds, beef, shredded cheddar, olives, avocado, sour cream, and salsa.
  3. Optional: Place your pork rinds (or alternative chip) and cheese on a baking sheet, and melt the cheese before adding the rest of your ingredients.
  4. Serve and enjoy.

Nutrition

  • Calories: 984
  • Fat: 65.5g
  • Carbohydrates:13.9g (5.5g net)
  • Protein: 83.2g

If the idea of pork rinds turns you off, you can try a low-carb Siete. Cheese chips are made by melting hard cheese on parchment paper and baking it in the oven so it hardens into a crisp. Using these cheesy crisps in this recipe might take your cheese consumption over the top, but that’s for you to decide.

Just beware if you’re using a low-carb tortilla chip or almond flour-based chip, they are higher in carbs than cheese chips or pork rinds. You might have to watch your serving size more closely. Check out more of the best alternative to ensure you stick within your macros.

To learn more about how you can reach optimal health set up a free 45 minute Discovery Call to discuss your individualized plan. There is no time like the present to get a jump start on your health.

Samantha Lee Lander
314.724.5040
seefitpt@aol.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.  

#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. #keto #ketogenic #ketodiet #ketosis #ketogenicdiet #ketolife #ketofam #ketones #ketolifestyle #ketogeniclifestyle #ketoweightloss #ketofood #ketocommunity #ketorecipes #ketoaf #ketoliving #ketofriendly #ketogains #ketomeals #ketogeniclife #ketogenicliving #ketofamily #ketomom #KetoOS #ketogenicfood #ketotransformation #ketodinner #KetoCoffee #ketolove #ketoresults

Free Discovery Consult for 2021….

#newyears #newyearseve #newyearsday #newyearsresolution #newyearsparty #newyearscelebration #newyears2016 #newyearsresolutions #newyears2015 #NewYearsGainTrain #NewYearSale #newyears2017 #newyears2018 #Newyearsfollowtrain #newyears2014 #NewYearsEve2016 #newyearsevewedding #newyearswedding #newyears2013 #newyearsgainparty #newyearskiss #newyearsoutfit #newyearsdayband #newyearseve2015 #newyearsevemakeup #newyearseveparty #newyearstyle #newyearsmakeup #newyearsoon #newyearsameme #healthy #health #healthyfood #healthylifestyle #healthychoices #HealthyEating #healthyliving #healthylife #healthybreakfast #healthyhair #healthybody #healthcare #healthiswealth #healthcoach #healthymind #healthyeats #HealthyDiet #healthandfitness #healthyrecipes #healthandwellness #healthyskin #healthymom #healthfood #healthysnack #healthyhabits #healthyfoodshare #HealthyChoice #healthymeal #healthylunch #healthymeals

Bone Broth Nutrition: The Perfect Food for Cancer Patients?

Bone broth is very high in both protein and nutrients, and while good for everyone, may be exceptionally beneficial for people with cancer.

Cancer patients who undergo conventional cancer treatments (surgery, chemo, and radiation) often experience a range of issues that impact eating. These can include: nausea, vomiting, headache, tiredness, sore mouth and/or throat, dry mouth, difficulty swallowing, loss of appetite, and changes in taste and smell of food.

After surgery, for example, the body requires extra calories and protein for wound healing and recovery. However, this is also when most cancer patients have pain and feel tired and often don’t feel up to eating. Bone broth is the perfect solution because it provides maximum nutrition in an easy to swallow form that is easily digested and soothing to the digestive system. This is in contrast to many other foods (especially solids) which can be difficult to fully break down.

The broth can be sipped alone, or turned into a base for soup to which you can add other cancer-fighting ingredients (i.e. organic vegetables, turmeric root, ginger, etc). For cancer patients who are experiencing a change in taste (or have lost their sense of taste) due to chemotherapy or radiation, herbs and spices can be easily added to enhance the flavor of the bone broth and make it more palatable.

Bone Broth Supports a Healthy Immune System

One of the most remarkable benefits of bone broth is its gut supportive benefits. This provides a holistic effect on the body which even supports healthy immune system function.

Leaky gut occurs when undigested particles from foods seep through tiny openings in the weakened intestinal lining and enter the bloodstream. The immune system detects these particles and becomes hyperactive which in turn increases inflammation. As the immune system releases high levels of antibodies, it causes an autoimmune-like response and attacks healthy tissue.

The collagen/gelatin and the amino acids proline, glutamine, and arginine in traditionally-made bone broths help seal these openings in the gut lining and promote gut integrity.

By restoring gut health, bone broth aids in supporting immune system function and healthy inflammation response. As an added bonus, bone broth can even promote healthy sleep, boost energy during the day, and support a healthy mood… all critical elements when healing from cancer.

Don’t want to spend all that time making Bone Broth yourself…

6 Beneficial Nutrients Found in Bone Broth

  1. Glycosaminoglycans (GAGs) – support collagen and elastin production which is good for the structure of the body, skin, hair, and nails. GAGs also aid in digestive health by helping to restore the intestinal lining. Important GAGs found in bone broth include glucosamine, hyaluronic acid, and chondroitin sulfate.
  2. Glucosamine (hydrochloride and sulfate) – Supports joint strength and mobility by helping to maintain the integrity of cartilage (the rubbery substance within joints that acts as a natural cushion to keep bones from rubbing together). Bone broth can be a delicious and easy alternative to expensive glucosamine supplements for supporting joint health.
  3. Hyaluronic Acid – supports healthy tissues, including cell rejuvenation and skin firmness. Hyaluronic acid is a common ingredient in anti-aging skin care products. Bone broth provides the benefits from the inside out!
  4. Chondroitin Sulfate – Often used along with glucosamine to support joint health. Studies have shown that supplementing with chondroitin supports healthy inflammation response as well as cardiovascular health, bone health, skin health, and healthy cholesterol levels
  5. Minerals and Electrolytes – Essential minerals, including electrolytes, found in bone broth include calcium, magnesium, and potassium, as well as many other minerals such as phosphorus. These minerals are important for supporting healthy circulation, bone density, nerve signaling functions, heart health, and digestive health.
  6. Collagen – Quality bone broth is a good source of collagen which has a number of important functions in the body. These include helping to form connective tissue (allowing for easier movement) and protecting and sealing the lining of the gastrointestinal tract. Collagen is a complex protein that is a rich source of 19 amino acids, many of which must be obtained from diet.

Do you want to learn more about how you can navigate your way to optimal health? Take advantage of a free 45 minute consultation with me to talk about your health journey and what we could do together to create your ideal wellness plan. Feel free to learn more at my website http://www.seefitpt.com or email me today to to set up the consult at seefitpt@gmail.com.

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