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

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#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

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

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

The year you…

Finally lose the weight

Get your energy back

Ditch the stress and make more time for self-care

Figure out what is really going on with your hormones

Reverse your autoimmune issues and manage them naturally

Or get to the bottom of your bloating and digestive struggles

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

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

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

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

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

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

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

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

1 – Focus on the why, not the what

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

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

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

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

2 – Clear the clutter

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

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

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

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

3 – Build upon your existing rituals

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

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

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

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

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

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

4 – Recruit the right support and resources

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

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

YOU.ARE.WORTH.IT

5 – Stop shooting in the dark

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

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

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

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

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

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

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

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

seefitpt@gmail.com


Upcoming Events & Specials

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

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

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


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

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

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

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

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

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

Paleo Chicken Pot Pie

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

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

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

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

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

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

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

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

Ingredients

crust:

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

filling:

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


Instructions

prepare crust:

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

prepare filling:

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

Recipe Notes

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

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

Nutrition

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

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

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

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

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5 Tips to Prevent Breast Cancer

 You have more control than you probably thought over whether you get cancer or not


Let’s carry on the conversation about breast cancer in honor of October as Breast Cancer Awareness month AND so you or your loved ones can avoid becoming one of the statistics because…

According to Breastcancer.org, they estimate in 2019 alone 268,600 new cases of invasive breast cancer along with 62,930 new cases of non-invasive breast cancer are expected in U.S. women, and about 2,670 new cases of invasive breast cancer are expected to be diagnosed in men.

So as I said last week, early detection of breast cancer significantly increases your chances of survival.

BUT reducing your risk factors for cancers significantly decreases your chances of getting cancer ever!

High risk factors for breast and other types of cancer can include:

  • Family history/genetics
  • High sugar/carbohydrate diet
  • Use of plastic food and water containers
  • Excess estrogen circulating in the body
  • A sluggish liver and poor detoxification system
  • High oxidative stress (cellular/DNA damage)
  • Repeated exposures to hormone altering toxins and radiation

Contrary to popular belief, your genetics dictate ONLY 20% of your health outcomes, and your lifestyle drives the other 80%.

This is great news!

It means you have more control than you probably thought you did over whether you get cancer, autoimmune conditions and chronic or terminal illnesses.

Inflammation is what drives all dysfunction and disease in the body, so when you control inflammation it’s like containing wildfire.  The more you contain it, the less devastation it can create.

I want to give you 5 things you can do to reduce inflammation and your risk not just for breast cancer, but for all types of cancer and chronic diseases!

To start, let’s recap on what some of the most common high risk factors for breast and other types of cancer, terminal illnesses and chronic diseases are.  They can include:

  • Family history/genetics
  • High sugar/carbohydrate diet
  • Use of plastic food and water containers
  • Excess estrogen circulating in the body
  • A sluggish liver and poor detoxification system
  • High oxidative stress (cellular/DNA damage)
  • Repeated exposures to hormone altering toxins and radiation

You can’t change your genetics but you can change how they impact your health by adopting healthy behaviors that keep them from fostering disease states.

Remember, your genetics dictate ONLY 20% of your health outcomes, and your lifestyle drives the other 80%.

So here are 5 things you can do to reduce inflammation so you can keep your genes happy and healthy, and to prevent cancer or other chronic diseases…

#1 – Eat Anti-Inflammatory & Pro-Antioxidant 

You put food in your body every day that can either fuel the inflammatory fire or help to put it out.  To drastically reduce inflammation every time you eat, avoid the top inflammatory foods such as gluten, dairy, sugar, soy and alcohol.  And then look to replace them with antioxidant-rich foods to reduce oxidative stress (aka cellular and DNA damage) such as goji berries, organic dark chocolate, artichokes, cilantro, elderberries, and wild-caught salmon.

#2 – Rest & Recover From 10-4

From 10pm to 4am is when your body performs critical repair of all of your cells, flushing of toxins and restoration of all systems.  It’s like taking your body in for a tune up every night!  However, if you’re not sleeping during this timeframe your body can’t perform these duties which can lead to hormone imbalances, toxic back-ups and a multitude of other issues that can trigger inflammation leading to disease.  Aim to be asleep by 10pm at least 5 nights per week.

#3- Move & Release

Moving your body daily helps you to maintain a healthy weight, your strength and cardiovascular health AND to release toxins.  The lymphatic system is the body’s natural sewage system to eliminate toxins and excess estrogen that can drive cancer and disease, but the problem is that it doesn’t move itself.  When you move, the lymphatic system moves too.  The more you move the more inflammation and cancer causing toxins can be released!

#4 – Stop & Shift

Did you know that stress can cause inflammation and genetic alterations too?  Stress is inevitable but having a daily de-stress routine in place is a proactive way to prevent it from accumulating and contributing to chronic inflammation that can lead to disease.  See where you can fit in as little as 5 minutes of deep breathing or meditation in your day.  And at a minimum when you feel stressed – stop and shift your mindset by inhaling for 5 seconds, holding your breath for 5 seconds and exhaling for 7.  Repeat this 5-10 times to instantly get out of stress mode!

#5 – Tackle The Toxins

Prioritize minimizing your exposures to inflammatory and cancer-causing toxins by focusing on the things you put in and on your body that have the largest impact on your health.  You can do this by eating organic food as much as possible, drinking and cooking with only filtered water and swapping out your personal care products such as lotions, toothpaste, deodorant, shampoo and conditioner for less toxic and more environmental-friendly brands.

By taking action in these 5 areas not only will you drastically reduce your risk for cancer and other chronic diseases, but I can almost guarantee you’ll instantly notice an improvement in your energy, weight and overall sense of wellbeing. 

Let’s make a pack to make cancer prevention something we’re aware of all year long, not just during the month of October!

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 http://www.seefitpt.com or seefitpt@gmail.com.

#HEALTHBOSS #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

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