Sakara Life

I always give thoughtful gifts every year to my loved ones. I give them things that aren’t generic and will make them happy. This year I gave everyone gifts from Sakara Life.

When I first heard of the company I was listening to the Skinny Confidential Podcast a few years ago. The two co-founders where being interviewed by Lauryn and Micheal, the husband and Wife team that own DearMedia, and many other influential businesses. Click here if you want to listen to the Podcast. I was intrigued to say the least. Danielle Duboise and Whitney Tingle started the company with about a few hundred dollars and an idea that food could heal. The company has a supplement line, food delivery and an intensive coaching program to go along with their food delivery service. Their food delivery is not your typical, it is more a a extreme clean and organic carefully curated meal plan. You want to clean up your gut and feed your body with expertly crafted meals using only in season organic ingredients; then you hit gold with Sakara Life meal plans and 5 day cleanse programs. Personally, I can not afford the food delivery, but I am a very good cook so i opted to purchase their cook book and fallow their mantras instead. I also use some of their key supplements that are hands down the best on the market.

This year for the Winter Holidays everyone got their cookbook, Probiotic Supplement and a bottle of their Detox Drops. Some i also gave their teas, Metabolism powder, Protein+Greens Super powder as well.

Eat Clean Play Dirty

Yes, the book has many recipes that require unique ingredients and take a bit of time to prep. To me the book is more of an inspirational guide and gives a plan to starting a clean eating life.

Click Here

Complete Probiotic

I have tried many Probiotics over the years including the popular SEED brand. This is the best on the market. It works quickly and you will see and feel a difference in a week of use.

Click Here

Chlorophyll is Everything!

Every morning the first thing I do is add 12 drops into my large water bottle and finish it. You wouldn’t think something so small as that can make a difference in your health but it sure can!

Click here

After I had several phone conversations with my gift receivers about what exactly I scent them they decided to dive in and try this way of living and eating. Not to my surprise I received many thank yous, and a few of my friends that have bigger budgets than I are currently using the food delivery plan. The founders also have a Podcast that is quite informative and worth a listen Click Here to take a Listen. If you are looking to make some changes and see long lasting results then going down the rabbit whole that is Sakara Life is the way to go!

Have a Wonderful Week Everybody,

Shara

Photo Credits: All photos where taken from the Sakara Site.

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• Wellness Wednesday

Abbey Sharp of Abbey's Kitchen Science & Sass

While I was on vacation our Heat wave hit extreme conditions so lets just say I didn’t leave the couch or air conditioning for a few days. Too hot to do much at all I was browsing Youtube which I honestly dont do that much. I fallow a few people but never had looked past there channels. One day I wanted to catch up on the Gymnastics Olympic trials that I had missed and found them on Youtube right after the day One video finished a Vlog started with this blond women talking in her kitchen. I thought ok another thin blond white women teaching people how to cook un attainable food that probably doesn’t taste good. Well, I was wrong! This was a legit Dietician, tell it like it is, anti diet culture lady analyzing these popular “What I Eat in A Day” Vlogs posted by celebrities and Health and Wellness Gurus. The first one was with Gwyneth Paltrow where Abbey gave a honest science backed assessment of what Gwyneth eats in a day and debunked some of her rituals and on the other hand backed up some of her rituals as well. After that I was hooked and proceeded to binge her channel the next few heat stricken days. I watched her go one after another de bunking food myths and junk food science also while giving positive praise for some of the people she reviewed as well. She backs up all her statements with peer reviewed real science and a lot of comical sass. She also calls out people perpetuating; Diet Culture, Disordered Eating, Orthoexia, and just all around selling crap. Abbey wants people to eat healthy food and enjoy it without feeling guilt eating some candy and ice cream sometimes. She believes most every meal and snack you eat needs to have Fiber, Protein and Healthy Fats so you feel full and satisfied so you don’t binge a bag of potato chips in one sitting. Instead have some potato chips with a great sandwich, salad or soup and real dessert. Yeah she advices to “Eat” and eat more than what we all have been brain washed to do. The idea for years and years has been eat less and track calories, total BS!

She hates the words and phrases:

Clean Eating

Junk Food

Garbage Food

Processed Foods

Detox

Rapid Weight Loss

Cleanse

We live in a world where we aren’t taught how to eat in a healthy way and instead spin in circles listening to Gurus and Influencers that push un healthy eating which creates toxic relationships with food. Also what stood out to me about Abbey is she is clear to her viewers about talking about certain food and diet culture issues that can be triggering to someone in recovery from disordered eating. She puts clear disclaimers at the top of the videos and does a recap at then end that she isn’t tearing anyone down she is trying to clean up years of diet brain washing that most of us have experienced.

Here are a few of her Celebrity reviews of what they are eating. She has many and features everyone from Youtube Stars, Famous Doctors, Ballet Dancers, Rappers and Diet and Wellness Gurus.

Abbey also looks at Health and Wellness Products and does very clear reviews to guide in the right direction and to not waste money!

She does deep dives in Diet Culture and gives you Science Backed guidance to debunk it.

Abbey does these great vlogs about Intuitive Eating and her advice from a Dietitians lenses.

Abbey also has Vlogs about feeding your children and recipe vlogs to.

Abbey has also published a cook book which you know I ordered. I am excited to try her recipes and read more about her.

Link to her book

Once her book arrives and I have spent time with it used it I will let you know my thoughts. I hope you find Abbey as interesting as I do. I started eating cereal again and potatoes and have added more complex carbohydrates and starches to my meals and already I feel a difference. I cut out a few expensive supplements to which will make my checking account happy as well. I feel full and don’t want to do mindless snacking when I get home as much. I feel Abbey can help a lot of people and hope she never stops what she is doing because it is brilliant.

Have a great Wellness Wednesday!

Shara

Summer Series- Book Recommendations for a Summer Spent Indoors

Well another record week of heat! Too hot to even be outside in the pool. Fighting for a spot at the lake or the beach just seems like too much work especially that the United States is treating this summer like a three month long Spring Break. So what is the alternative? Not watching more TV, but how about cracking open a good book in the comfort of our air conditioned home. Let’s face it, we have watched everything on Netflix, HULU, Disney+ probably even PBS because of the Pandemic. The written word can take our brains to a different world. Where we actually use our imagination and relax without being over stimulated the way video games and mindlessly searching through social media can do. So below I have put together some recommendations to hopefully give you some inspiration and an alternative to beat the heat this week. Enjoy!

Fantasy

O Yes, you probably watched the Witcher on Netflix but that series was just the tip of the iceberg of Andrzej Sapkowaki’a series. Sword of Destiny then The Last Wish both precede the main Witcher Saga and are a must read this summer!

A Deadly Education is a series of two books by Naomi Novik. If you are looking for a Harry Potter meets The Hunger Games this is it!

Fiction

If you love mysteries, intrigue and Gothic story telling, then this is the book for you. Set in 18th-century London this one takes you through many twists and turns.

Anyone interested in the beginnings of the West in the Gold Rush era will enjoy this book. This story of two Chinese orphaned siblings that face the tough trials of living in the Wild West.

Nonfiction

Truman Capote is most known for Breakfast at Tiffany’s in popular culture but In Cold Blood is his tour de force! You love crime and murder mysteries this one will keep you riveted from cover to cover. In Cold Blood still holds the place of the second highest selling Non-Fiction true Crime book ever sold.

This book will take you into the deep depths of the Arctic Ocean with a South Pole expedition gone wrong. The book is based off of true events that is reconstructed by the books author Julian Sancton. Again, another book that will captivate you and hold your attention from cover to cover.

Biographies

I know a lot of you are faithful listeners of this wild popular podcast My Favorite Murder. The Dual Memoir of the shows creators does not disappoint for anyone that is fans of the show.

I think I have read Gabrielle Hamiltons book at least five times. Blood, Bones and Butter is a beautifully written Memoir of this talented and successful Chefs life. Written by the Chef herself with no Ghost Writer you would have thought she was an English Literature Professor from Sarah Lawrence.

Historical

I never was educated on the Women’s rights movement or Women in History period until I went to Arizona State and purposely took Women in History 410. I had a brilliant professor that had such passion for the subject and this book will give you that experience I had in my lectures and much more. Wonderful read and wonderfully written.

Another subject not talked about in History classes, the history of the Islamic world. Most likley why we have such a hard time relating and understanding all the issues in the Middle East is because of our lack of education on it. In this well researched and Historical account you will come out of it having a greater grasp and understanding to gain a greater world view.

Classics

Emily Bronte’s crown jewel is a classic. Written a year before her death at the young age of 30. It takes you into the Victorian Era and all its downfalls. The description of the Yorkshire Moors that Emily describes is haunting and swallows you into this world of human psychology. You will be wanting to make this a yearly read.

The Time Machine is a classic piece of science fiction literature published in 1895 by H.G. Wells. Set in Victorian England around the idea of Time Travel. The story takes you from Victorian England to 802,701 into the future. H.G. Wells imagination takes you on a ride that you won’t want to put down.

Have a wonderful week everyone! Next week I am taking a week off for a much long over due vacation. I will most likely be on my couch with the cats reading a few of these books as this heat wave continues.

Happy Wellness Wednesday!

Shara

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Summer Series- Tools and Gadgets to get you through a Hot Summer in the Kitchen

Half the country is experiencing the hottest days on record and turning on a oven, using a stove or even outdoor grilling just seems too hot and is probably the last thing anyone wants to do. So during the summer I rely on a collection of devices to use to create meals that keep me from using my Oven and Burners which in turn keeps the air conditioning bill waayyyyy down! The little electricity that these small appliances require pales in comparison to what turning on my oven and using my burners does to my living space. Trust me my cats thank me and so does my wallet! I also included some kitchen tools and gadgets that I use a lot in the summer months to make food more fun and easy to prepare.

The first is a Spirlizer. Why boil pasta when you can just Spiralizer some Zucchini. You can also Spiralizer: Carrots, Parsnips, Sweet Potatoes, Cabbage, Beets, Apples. You can pick one up for under $30 click here to get more info.

Nothing I hate more is watery lettuce leaves. I like to give my Romain and Buttery Lettuce leaves a good washing but your home made salad dressing can become watered down without a proper spin. Also under $30 click here for more details.

Ceramic knives are a must for chopping lettuces, vegetables and fruits. Steel knives can brown and oxidize many types of delicate veggies. I have been using mine for over 20 years now. This set will run you about $60 click here for more details.

Glass mason jars are cost effective, practical and have many uses. Making overnight oats, salads to go and storing foods without using toxic plastic containers, these jars are a must. A dozen will run you about $12 and you can get different sizes and colors. Click here for more details.

Crock Pots, Slow Cookers and Instant Pots are your friend in the summer not just for winter. Another tool to cook a whole meal that you can start in the morning and come home to, ready to go. Prices range from about $50 to $300 for some Instant Pot models. The one pictured is highly rated and comes in at $54. Click here for more details.

Air fryers don’t only make the healthiest, least cancer causing fried starches around, but they cook meat, fish and veggies to perfection and without heating up the kitchen. This one works as a food dehydrator as well. Comes in handy making healthy snacks. Food Network gave this model a thumbs up for price and versatility. Coming in under $120 click here for details.

I use my rice cooker to make Quinoa and Sprouted Brown Rice. Another device so you don’t have boiling water heating up your kitchen. It works great for a quick batch of steamed veggies as we. Food&Wine gave this guy a thumbs up for being budget friendly and reliable. Just under $20 you can’t go wrong. Click here for more details.

This device may seem excessive but boiling a pot of water to hard boil eggs heats up the kitchen in no time fast. Instead of cooking eggs on the stove I pop eggs in this baby and throw them in an ice bath once they are ready. I have perfectly cooked eggs for breakfast and late night snacks. Under $20 another great kitchen gadget! Click here for more details.

I know it’s obvious but a blender is your best friend to make smoothies. This one in particular is special though. It is well priced and does a great job and includes single serve attachment pieces. Rated highly on all the Foodie sights for its price point and that it can crush ice in no time flat makes this a fan favorite. Under $150 including the single serve smoothie cups its great quality for a great price. Click here for more details.

You have no idea how great it is to make a batch of Popsicles. I really like this brand because they make perfect pops every time. With my handy blender it is so easy to whip up fruit Popsicles easily. Much better than what you can buy at the stores. These are also a cult favorite across all Foodie sites. Under $15 these are a must have for hot summer days. Click here for more info.

I spent over half my life living in hot climates and found ways to beat the heat and eat well without sacrificing flavor and variety on a small budget. With a little help from these tools and gadgets you can to. Have a great Week everybody!

Big hugs,

Shara

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Summer Series- SkinCare

Changing your skincare routine for hot weather

One of the best things you can do is change your skincare routine from Winter to Summer products. Winter we use heavy moisturizers and cream/oil cleansers. You exfoliate more in the drier winter months as well. In the summer months your skin is more sensitive and exfoliation is still required but with a product that is less harsh. During summer we should switch to lighter cleansers that can still clean off bacteria and pollution but in a gel form with less added heavy moisturizers. We sweat more in the summer so our skin does become clogged and congested faster and we damage our skin more from sun exposure. Moisturizing is still important but use serums instead of creams and treatment oils. In the winter you may layer serums, oils and moisturizers before you go to bed. Summer weather you can cut out the additional steps, so make sure you use the best since we are cutting out steps. Repairing your skin daily is also key as well to limit the signs of aging and adding a vitamin C treatment to your nightly serum is key to skins repair process. Protecting your skin with Sunscreen is your greatest defense against aging and preventing skin cancer as well and we will get into to that in more detail below.

The Short:

• Switch from heavy Moisturizers to Serums

• Switch from cream or oil cleansers to gels and cleansing waters

• A Witch hazel toner is your friend year around but use one with Cucumber, Rose and Chamomile added to moisturize. While the witch hazel lifts off left over makeup and dirt, bacteria left over from cleansing.

• Exfoliate weekly instead of every other day.

• Use nightly Vitamin C treatments that help repair from sun damage

• Switch from heavy makeup to a minimal make up routine. Heavy make up and summer sweating just make any skin issue worse so ease up on the contour.

• Use a sunscreen with a higher SPF then usual daily and reapply as needed

1. Drunk Elephant B-Hydra Intensive Hydration Serum 2. La Roche-Posay Vitamin C Serum 3. Thayers Cucumber Facial Toner 4. Origins Never a Dull Moment 5. Oranic Honey Bear 6. SkinCeuticals Physical Fusion UV Defense SPF 50 (1.7 fl. oz. 7. Every Man Jack Face Lotion Daily Sun Protection 8.Cetaphil Daily Face Cleanser

Sunscreen Types

Physical vs. Chemical Sunscreen-

Physical sunscreens are made up of naturally occurring minerals like titanium dioxide, zinc oxide that deflect and scatter UV rays from the skin. They protect against both UVA and UVB rays. People prefer these because they are natural and don’t irritate skin. Some people don’t like the white residue left over from them but if you find one with added pigment then this is not an issue. Also I have found if you rub them in enough they don’t leave mush residue. Also anyone with acne or any other skin issue Physical/Mineral dont clog pores. Also these sunscreens are reef safe and won’t pollute the oceans and lakes. These sunscreens are preferred for people that have autoimmune disease.

Chemical sunscreens are made from compounds that are carbon based that create chemical reactions in the skin. The issue with these is most people are allergic to them especially Oxybenzone that is linked to hormone disruption and cell damage. They are not reef safe and toxic to the environment hence, Hawaii band all chemical sunscreens from the islands and Australia. Also the downside is you have to re apply much more than Mineral and are not as water proof and clog pores. Also if you have an autoimmune disease you should never use these types of products.

Powdered Sunscreen- I am a big fan of powdered sunscreens except where I currently live which is high desert. Dry areas you want to use moisturizing sunscreens, but if you are in humid ares powdered sunscreens are awesome to use and easy to reapply and keep your face nice and matt.

Should I wear sunscreen when its overcast or cloudy? Absolutely! You can get more damage on over cast days. The UV rays are more intense from the reflection off of the clouds just like snow.

The Short:

• Dont forget your lips. Look up skin cancer on the lips in a Google search HORRIFYING!

• Reapply every two hours for fun in the Sun

• Wear sunscreen on cloudy days to!

• Physical Sunscreens are better for the environment and better for your skin and organs

• Buy a sunscreen with a pigment to take a step out of your morning routine

• If you live in Humid climates invest in a powdered Sunscreen

• Everyone should wear sunscreen even people with darker skin tones

• See your Dermatologist once a year to get a full body check to catch any abnormalities from the sun.

Sunburn Advice

Take an anti-inflammatory- Your body is going to be inflamed from the burn and probably in pain. Taking a anti-inflammatory will help with the swelling and the inflammation. I always recommend taking Turmeric over an over the counter pain reliever. You can find Tumeric pain relievers from Nutrition stores to Drug stores. They are easier on your stomach and work quite well. Here is a link to one I take regularly.

Take some Lysine- Lysine is a building block of protein as a essential amnio acid. Lysine can help promote wound healing by helping create collagen.

Cool bath with a cup of ground oats- Take your oatmeal in the pantry and put it in a blender, food processor, coffee grinder until it turns into a fine powder. Oatmeal baths have some scientific baking that they help with Sunburns. Oatmeal has anti-inflammatory, antimicrobial, antioxidant and skin repairing properties.

Use Hydrocortisone Cream- this could be a life saver for people with a itchy burn. You don’t need much to get some relief. Make sure you contact your Doctor and get a prescription so you get the proper dosage.

Moisturize- Moisturize with a fragrance free moisturizer for sensitive skin as much as you can possibly can and do not peel your skin. Let it naturally sloth off by itself. Cetaphil is my favorite cream for sunburns. It works great and keeps the skin moist so it can heal.

Sunscreen- Use a Mineral(Physical) SpF 50 sunscreen made for sensitive skin on your skin after your burns have healed.

Drink lots of Water- Keeping hydrated is the number one thing you can do to help heal your body from the burn.

Keep the burn covered with loose clothing- Keep your burn skin covered with loose clothing until you are completely healed.

Disclaimer: Always see a Doctor for Sunburns that are painful, Scab, Ooze, Experience Light Headedness, and are very Red and look or feel different from a normal sunburn.

Hair & Scalp Care

Wash your hair more often in Summer- you should wash your hair after a day in the water to get rid of left over chlorine or salt water. Use extra conditioner and try a leave in conditioner as well.

Use hair care products with UV filters- you can do a quick search and find many of these spray in products that can save your hair and scalp.

Get a trim- Get rid of split ends. This keeps your hair healthy and shorter hair is easier to take care of durning a summer of water sports.

Wear a hat- The easiest way to protect your scalp from sun burn is to wear a hat! People do get skin cancer on there scalp and wearing a hat regular in the sun could help with this occurring.

Rinse your hair after you get out of the pool and beach- chlorine strips you hair and salt water does the same but not as serve as chlorine. Also chlorine can mess a very expense dye job as well. Always rinse your hair right after splashing around. Your hair will thank you and won’t be a brittle and damaged through the summer.

I hope everyone has a wonderful week and takes care of their skin this summer. Happy Wellness Wednesday!

All the best,

Shara

Sources: https://www.webmd.com/beauty/features/summer-hair-care, https://www.cosmopolitan.com/style-beauty/beauty/g32128628/best-powder-sunscreens/, https://www.byrdie.com/natural-sunscreen-chemical-sunscreen, https://www.bustle.com/articles/167510-should-you-exfoliate-in-the-summer-heres-what-a-dermatologist-has-to-say, https://www.allure.com/story/summer-skin-care-tips-from-dermatologists, https://www.thehealthy.com/beauty/face-body-care/summer-skin-care/, https://www.mindbodygreen.com/articles/summer-skin-care, https://www.harpersbazaar.com/uk/beauty/skincare/a21964037/summer-skin-tips-from-a-dermatologist/, https://www.healthline.com/health/beauty-skin-care/sunscreen-guide, https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/best-sunscreen/art-20045110, https://www.skincancer.org/skin-cancer-prevention/sun-protection/sunscreen/,

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Summer Health Series- Barbecuing

This week we are going to focus on a Summer pass time Barbecuing. Barbecuing/Grilling is a great way to keep your house from over heating from the hot summer months by bringing the cooking outside. I remember growing up and eating lots of Texas Barbecue. I remember looking at the black charred ends of the meat and thinking “this can’t be good for us to eat” and cutting away those ends. Now I have learned that what I was cutting away may have saved me from developing cancer, I am from Texas after all and Barbecue is King! Scientist over the years have been looking closely at Meat in particular on the Grill and what are the ramifications of us eating meat cooked over an open flame and smoked. What they have found that meat not cooked properly on the Grill forms Carcinogens that have been linked to certain forms of cancer. They are still looking at and testing the amounts and time periods that it would take for a human to develop cancer from Carcinogens so in the mean time lets take some easy and yummy percartions in our summer grilling.

What are Carcinogens?

There are a few types of these and the ones that develop in the grilling process are:

PHAs-polycyclic aromatic hydrocarbons are a group of contaminants produced by burning of carbon-based materials. They can get into food either from the environment or during food processing. Some PAHs are known to cause cancer because they can damage DNA. It is therefore important that levels present in food are as low as reasonably achievable.(Food Standards Agency United Kingdom)

HCAs- Heterocyclic amines are a chemical that is formed when meat, poultry, or fish is cooked at high temperatures, such as frying, broiling, and barbecuing. HCAs are carcinogens (substances that may cause cancer). Also called heterocyclic amine.(National Cancer Institute)

What can we do to Prevent them?

• Choose Leaner cuts of meat. Once fat from meat heats up over an open flame it smokes and coats your meat in PHAs from flame flare-ups.

• Marinade your meat for no less than 30 minutes. Using Marinades consisting of a combination of Vinegars, Lemon Juice and herbs particularly Rosemary can reduce the formation of HCA by as much as 96% (MDAnderson Cancer Foundation)

• Flip your meat regularly on the grill helps lower levels of HCA formation

• Cook at a lower temperature. Make sure your grill never exceeds 300 degrees. Keep the flame small you dont need to have a large flame to cook on the grill.

• Do not over cook your meat! Once the meat hits the appropriate temp take it off the grill. Everyone needs to invest in a thermometer even cooking in the kitchen. Cooking meat by just eye balling it is never a safe idea. My temperature gauge is a kitchen tool I cannot live without.

• If using a wood fire pick harder woods over softer woods. Harder woods smoke less and heat longer and are consistent.

• I know people will say what! but yes, place your meat in the microwave before grilling. Cooking in the microwave for a short bit of time helps shorten the time on the grill without sacrificing flavor. Still marinating for 30 minutes prior would still be required.

• Use a grill basket. This a great tool to keep things from sticking directly on the grill. Also makes it easier to handle and sauté.

• Clean your grill! You should clean your grill after each use with a brush and then dump out the bottom of the grill to get rid of char and burnt food to keep smoking at a minimum.

Tools and Temps

Knowing the proper temperature of meat is crucial to keep you healthy. Once your meat is at the proper temperature it should no longe be on the grill. Having the right tools to safely and effectively gauge meat temperature is crucial. If you are a huge Griller you need a Infrared Surface Thermometer. You can check how hot the grill is and not actually getting too close to make sure it is no hotter then 300 Degrees. Now checking the internal temperature of the meat is going to need a internal thermometer. Luckily, either one of these are not that expensive and worth investment. Below are two highly rated and affordable Surface and Internal temperature Thermometers.

Cuisinart makes a affordable Surface Digital Thermometer priced at 32.63. Rated highly and well priced makes this a must have for any Grill lover. Find it here at Wayfair

This must have Thermometer by Alpha Grillers is waterproof and extremely accurate. Digital read makes it a no brainer as well. They even placed proper meat temperature guide right on the Thermometer for ease of use. Cant go worn with is coming in at under $30. Check it out here on Alpha’s Website.

Meat Temperature Guide

Talking to people over the years about cooking and grilling I am always shocked to learn how many people don’t know the safety of cooking food to the right temperature. Even cooking indoors this is crucial not only for cancer prevention but for keeping bacteria and viruses out of your food.

This is a handy guide from the United States Food Safety website. Click here to learn more.

Marinade Recipes:

Here are few Marinade Recipes I created for you. If you have a blender or a Mini prep food processor most all ingredients can be combined directly and then blended. If you don’t have those on hand a sharp knife, cutting board, small to medium sized glass jar with a lid combined with some good shakes and you are good to go!

Beef, Lamb and Marinade- makes enough for four steaks worth

1/2 cup Balsamic Vinegar or Red Wine

1/4 cup of Worcestershire Sauce

1 tablespoon of Dijon Mustard

1 tablespoon of dried or two tablespoons of fresh Rosemary chopped

1 tablespoon of chopped parsley ( you can use dried as well)

1 table spoon of chopped or grated Garlic or Shallot (about three cloves or half a shallot)

1 tablespoon of Tamari or Soy Sauce

1/4 to 1/2 teaspoons of Black Pepper

2 tablespoons of Avocado Oil

Chicken Marinade or Salmon- makes enough for four breast worth

1/2 cup of Apple Cider Vinegar (for salmon you can swap out for Balsamic Vinegar)

Juice of one Lemon

1 tablespoon of dried or two tablespoons of fresh Oregano

1 tablespoon of dried or two tablespoons of fresh Rosemary chopped

1 teaspoons of Chili Seasoning

1 tablespoon of chopped or grated Garlic (about three or four cloves)

1/4 teaspoon of Sea Salt

2 tablespoons Avocado Oil

French Chicken Marinade or Salmon- makes enough for four breast or 1.5 to 2 pounds of fish

1/2 cup of White Wine Vinegar (Trader Joes has a nice White Balsamic that is great!) or a dry White Wine

1 teaspoon of French Thyme or 1/2 teaspoon of dried

1 tablespoon of chopped dried or two tablespoons of fresh chopped Rosemary

1/2 teaspoon of dried or 1 tablespoon of chopped fresh Sage

1/2 teaspoon of dried or 1 tablespoon of fresh chopped Dill

1/4 teaspoon of Sea Salt

1/4 to 1/2 teaspoons of black Pepper

Juice of one Lemon

1 tablespoon of Dijon Mustard

1 tablespoon of chopped or grated Garlic (about three or four cloves)

2 tablespoons of Avocado Oil

White Fish, Shell Fish, Chicken, Beef, Salmon Marinade- enough for about 2 pounds worth

1/2 cup of Rice Wine Vinegar

2 tablespoons of Tamari or Soy Sauce

1 tablespoon of chopped or grated Garlic (about three to four cloves)

1 teaspoon of Red Chili Flakes

1 tablespoon of grated fresh ginger or 1/2 tablespoon of dried)

2 tablespoons of Avocado Oil

1 tablespoon of chopped garlic (about three to four cloves)

Once you combine all ingredients in manner of choice coat your Meat/Tofu/Veggies in selected marinade and let them sit in the refrigerator for about half hour or more for more flavor. You may have to add more vinegars/wine to the recipes so adjust to your personal taste.

Also veggies and tofu are perfectly fine on the grill. They don’t form any type of HCAs or PCAs in the grilling process so load them up on the grill and the grill basket. Marinade them so they dont become over cooked though and they will taste better to.

Also you can buy organic Rosemary Essential Oils or Extracts to add to the simplest of marinades if you don’t like a lot spices to your Grilling. Rosemary is a powerhouse in fighting HCA and PCA formation in the grilling process. There is a lot of scientific research out about its benefits.

Have a great Summer Grilling Season!

Shara

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Sources: https://www.mdanderson.org/newsroom/does-eating-meat-cause-cancer---meat--cancer.h00-158672634.html, https://www.naturalmedicinejournal.com/journal/2010-07/marinades-reduce-heterocyclic-amines-primitive-food-preparation-techniques, https://columbiasurgery.org/news/2014/08/22/6-grilling-tips-avoid-carcinogens, https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet, https://www.thespruceeats.com/best-instant-read-thermometers-4105948, https://www.cedars-sinai.org/blog/grilling-cancer-risk.html, https://www.verywellhealth.com/is-grilled-meat-a-cancer-risk-514039, https://time.com/5613194/grilled-meat-cancer-risk/, https://www.nytimes.com/2019/06/27/well/eat/10-ways-to-lower-the-cancer-risk-of-grilling.html, https://www.food.gov.uk/business-guidance/polycyclic-aromatic-hydrocarbons, https://www.mensjournal.com/food-drink/want-avoid-carcinogens-when-grilling-rub-meat-these-9-powerful-spices/, https://www.aicr.org/news/five-steps-for-cancer-safe-grilling/

Summer Health Series- We Kick it off with Vitamin D

Summer is here and to kick off this series of blog post we are going to cover the most important part of summer which is Sunshine=Vitamin D! You would think we get Vitamin D year around but only people that live very close to the equator can absorb Vitamin D year around. Living in the United States we only get a few months of Vitamin D between May and September. Another stipulation is the time of day. Mornings until around 1:00pm are the best times to get some sun on your bare skin. Later on in the day you do not get the good rays, you actually get the rays that cause skin cancer instead. Because of our location on the planet most Americans are not getting anything close to what is recommended for vitamin D. Most adults should be getting about 800 to 1,000 IU per day.

Now you are probably thinking “well, if it’s so hard to get why do we need it?”. Vitamin D is extremely important for you to get year around. Deficiencies have been proven to cause:

Cancer (colon, prostate, breast cancer)

Diabetes

Heart Disease

Depression

Muscle Weakness

Death

Osteoporosis

Vitamin D is vital in keeping our cells healthy and not turning on us and mutating which is where Cancer comes into play. Sun is the best way to get Vitamin D, but we are all not lucky enough to get consistent Sunlight to get the amounts we need.

You can get Vitamin D from food sources and most of us need to take a look at incorporating these foods in our diet.

Wild Atlantic Salmon 988 IU per serving 3.5oz

Farmed Salmon 250 IU per serving 3.5oz

Tuna 268 IU per 3.5 oz serving

Sardines 177 IU per 3.8oz serving

Cod Liver Oil 448 IU per teaspoon

Pasture Raised Free Range Egg 148 IU per egg yolk

Wild Mushrooms 2,300 IU of D2 per 3.5 oz serving

Sea Algae 2,000 IU (The only Vegetable source known to have D3)

You can see above that there are two types of Vitamin D. We need a combination to fulfill our daily needs for our bodies to function and keep cancer and depression from occurring.

D3- is animal sourced with the exception of Sea Algae sources. D3 is more crucial of the two types

D2- is vegetable sourced

If you are plant based it is crucial that you take a supplement year around to get enough vitamin D3. Below are some great brands not only for Plant based people but everyone in general.

Great company with high standards. This supplement packs 2,000 IU of Organic Vegan Algae Complex D3 in every serving. Just one pill a day keeps the blues away. Click here to find out more.

Ritual has turned the Vitamin world on its head. This company takes purity and science to another level. They carry a full range of vitamins for Men, Women and Children and let you know exactly the source and how its derived. Great for everyone including hard core Vegans. You can count on getting 2,000 IU from sustainably harvested lichen. No sheep’s wool or fish liver vitamin D3 here! Click here to find out more.

Now you can go overboard on taking Vitamin D. So its best to get tested from your Physician to see if you are getting enough or not enough before you self diagnose yourself. The Company EverlyWell offers at home testing kits to check for Vitamin D levels. Most health savings accounts cover the cost of these kits and some insurance plans do as well. The kit runs about 49 US dollars and you can do it in your own home. Click here for more details.

You want to learn more?! I have a great Podcast for you that will give you great information on Vitamin D. In this Podcast he interviews Max Lugavere and Dr. Elizabeth Boham. Max Lugavere is a filmmaker, health, and science journalist and New York Times best seller Genius Foods: Become Smarter, Happier. Also the host of the The Genius Life podcast. Elizabeth Boham MD is a physician and nutritionist and a popular Health Lecturer. This is a good one so take a listen.

I have featured Dr. Mark Hyman in previous post. His opinions are researched backed and he a a great source of knowledge and understanding of the human body. In this podcast he goes into detail about Vitamin D and how to get it if you dont have access to year around Sunshine. Listen here to learn more its well worth the listen!

Have a wonderful Wednesday! Next week we are going to talk about Healthy Summer Grilling!

All the best,

Shara

Sources: https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#6.-Mushrooms, https://www.medicalnewstoday.com/articles/vitamin-d2-vs-d3#vitamin-d-3-foods, https://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d, https://www.healthline.com/nutrition/vitamin-d-from-sun, https://ritual.com/ingredients/vitamin-d3, https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/, https://www.healthline.com/nutrition/vitamin-d-side-effects#1.-Elevated-blood-levels, https://www.webmd.com/drugs/2/drug-10175/vitamin-d3-oral/details, https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108, https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency

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Summer Kick Start Cleanse

Memorial Day has passed and I know we are all trying to loose some more COVID weight. I put together a seven day kick start plan to detox, slim down and take care of some inflammation from the stress of going back to some what normal daily life. This is simple plan and pretty straightforward.

Disclaimer: All information stated is not intended as medical advice. People with serious health conditions, allergies or disorders should consult with a physician before doing any type of Detox/Kick Start/Cleanse program. Women pregnant or trying to get pregnant should consult with their Physicians before starting any cleanse or Detox program.

Happy Wellness Wednesday!!

Shara

Archive

• Addiction 1
• Athletic recovery 2
• Ayurveda 1
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• Body Fat 1
• Book Recommendations 1
• Cleaning Tips 1
• Cleanse 1
• Cooking 1
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• Depression 3
• Detox 2
• Diet 1
• Eat Smarter 1
• Exercise Science 1
• Fiber 1
• Fitness 2
• Food 2
• Food Science 1
• Gaining Muscle Mass 2
• Gut Health 5
• Happy Home 2
• Health 7
• Health and Wellness Brands 3
• Heart Health 2
• Inflammation 5
• Interesting People 4
• Kick Start Program 1
• Kitchen Gadgets 1
• Life Hacks 2
• Liver 1
• Medicinal Mushrooms 1
• Metabolic Health 2
• Metabolism 1
• Microbiome 1
• Nutrition 7
• Omega 3s 1
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• Performance Recovery 2
• Recipes 2
• Seasonal Allergies 1
• Slim Down 1
• Smoothies 1
• Spring Cleaning 1
• Stress 2
• Summer 2
• Summer Cooking 1
• Sunscreen 1
• Supplements 1
• Weight loss 5