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

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

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

Holiday Health Survival Guide


Survival Guide to stay healthy for the Holidays 

All around the U.S. people are kicking off the holiday season by celebrating Thanksgiving; which means facing some of your biggest food and beverage temptations and stressful travel situations followed by post celebration bloating, weight gain, fatigue, and sometimes just feeling down right sick or crappy.

And even if you’re not in the U.S. celebrating along with us, the holiday season is still happening in your part of the world too. So social gatherings, travel, temptations and celebrations are abundant, and they can leave you feeling less like yourself going into the new year. 

But I’ve got you covered!

Whether you’re celebrating Thanksgiving or some other holiday this season, I have 4 survival tips to help you…

  • Avoid overeating and bloating while actually improving digestion! 
  • Maintain your weight and possibly even lose some! (wouldn’t that be nice?)
  • Have a ton of energy and to protect yourself from catching a cold!

The best part about these tips is that you can do them anywhere and they don’t require much time, effort or money!

Before I dive into the tips though, I want to emphasize that your health success this holiday season will require your presence.

The key to having your ideal health and weight is honoring your body’s needs.

And to know what it needs, you need to be present in order to be tuned in to your body.  You might be wondering,“what does that mean or how do I do that?”

It’s actually fairly simple, all you have to do is slow down a bit, and tune into what your body is asking you for.  And some of these tips are designed to help you do exactly that.

Ok, let’s get into these 4 Turkey Day Survival Tips so you can start putting them into action…

#1 – Front load your water intake. 

Feeling hungry and needing to snack throughout the day can actually be a sign of dehydration. Eating carb rich foods, drinking alcohol and traveling during the holidays can majorly mess with your hydration levels so aim to front load your day with massive amounts of water and a pinch of sea salt for electrolytes to stay hydrated. Staying hydrated will help you cut cravings, avoid overeating and fluctuations on the scale.

#2 – Get into rest and digest mode. 

In order for you body to properly digest food, it needs to be in the “rest and digest mode”, and not in the typical fight or flight (aka stressed) state that you might tend to be in during the holidays from rushing around trying to get things done or dealing with less than ideal family situations.  But don’t fret, you can instantly put your body into rest and digest mode to banish or prevent bloating using deep breathing techniques and by thoroughly chewing your food.  Do the 5-5-7 breath (inhale 5 seconds, hold 5 seconds and exhaling 7 seconds)  5-10 times before each meal, and chew each bite 20 times to allow your body to properly digest food. This will also help you recognize when you are full so you don’t overeat. 

#3 – Drink more tea. 

High quality organic green, herbal and even black teas are packed with a variety of nutrients to reduce inflammation, balance hormones and keep your gut healthy.  Peppermint and ginger teas are perfect post meal to promote digestion, reduce bloating and ease stomach upset.  Green tea varietals are a great coffee alternative, and cinnamon containing teas make for a great sweet treat, and both help to curb cravings by balancing your blood sugar!  Pique Tea is my favorite tea brand because of its quality and easy to mix in cold or hot water powders (great for traveling!).

#4 – Walk, don’t run.

During the holidays, you probably think you need to exercise more to “work off” what you ate and drank. BUT when your body is already depleted from eating inflammatory foods, traveling and staying up late, intense exercise will deplete you even more – making your workout more harmful than good resulting in weight gain, fatigue and feeling run down.  It’s still important to move your body during these times, so opt for more restorative exercise such as walking, yoga and pilates. 

Aside from being present to implement these 4 survival tips, don’t forget to also be present with your family and friends so you can truly enjoy the holidays.

Joy, laughter and happiness all promote better hormone balance and digestion, which are necessary elements for more energy and weight loss.

Happy holidays to you and your loved ones 🙂

#1- Whether you’re celebrating Thanksgiving or some other holiday this season, I have 4 survival tips to help you…

Avoid overeating and bloating while actually improving digestion! 

Maintain your weight and possibly even lose some! (wouldn’t that be nice?)

Have a ton of energy and to protect yourself from catching a cold!

The best part about these tips is that you can do them anywhere and they don’t require much time, effort or money!

#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

Whether you’re celebrating Thanksgiving or some other holiday this season I have 4 survival tips to help you…

  • Avoid overeating and bloating while actually improving digestion 
  • Maintain your weight and possibly even lose some! (wouldn’t that be nice?)
  • Have a ton of energy and to protect yourself from catching a cold!

The best part about these tips, is that you can do them anywhere and they don’t require much time, effort or money!

If you want to get your hands on the right lab tests and resources so you can feel good in your body again, then schedule an Ideal Health & Weight Discovery Session with me

For more info about Samantha Lander

http://www.seefitpt.com

seefitpt@gmail.com

Functional Diagnostic Nutrition (FDN)

What is FDN?
Functional Diagnostic Nutrition (FDN) is a type of detective work that seeks to identify the underlying causes of disease instead of treating symptoms. Using functional lab work, I will identify healing opportunities and engage each client in a health-building process using the potent, proven, professional protocols in our D.R.E.S.S. for Health Success program. This includes Diet, Rest, Exercise, Supplements and Stress Reduction. This natural, holistic approach yields the highest level of positive clinical outcomes. I do not medicate, I educate!

Functional Diagnostic Nutrition