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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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 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

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Performance Recovery Series for the Month of May

We are all getting back into the swing of things and trying to get our lives and bodies back. I know me personally am working out so much harder than I have in the last few years and now recovery is becoming so crucial to my “comeback”. I naturally worked recovery into my days when I was on a scheduled work out program years ago and it made such a difference in my results and my mood. Most people that are on a new workout journey don’t really understand how important it is to “recover” and usually run out of gas and give up on their goals. So for the month of May I want to focus on Recovery so people can understand what it is, why its important and how to do it properly. Featured will be an interview with two of my favorite people Tyler and Josue. They will share their workout journey and how they keep a fun and upbeat attitude along the way. Of course a round up of different Podcast that give in-depth information on Performance Recovery from experts. Also lots of information on supplements, food and methods to Recovery. Hopefully this series will give you lots of information and make your “Covid Come Back” successful and lasting.

So lets start with what is Recovery?

Recovery is the act of rest from exercise in the most simplest definition. The body repairs and strengthens itself when you take time between workouts. If you workout without proper rest you actually can damage your body, weaken your body, gain negative weight from inflammation and open up risk for injuries and absolute worst case diseases and cancers. When you are working out you are tearing and ripping muscle fibers and stressing the body. For you to build healthy muscle tissue you have to let the muscles repair from the tears. Also you are pulling and stressing tendons and ligaments that also need to repair and rest from the stress you created. So that leads us to our first major phase of recovery.

Short-term Recovery or Active Recovery

We would think of this as a cool down period after a Weight training, High Intensity, Circuit, long runs, long bike rides, pilates, vinyasa flow yoga and any form of strenuous exercise. This cool down period can last for days after the work out especially if you have not worked out in this way before. The best way to start recovery is right after your work out. Perform Active Recovery cardio like: Jogging, Elliptical, Rowing Machine, Speed Walking, Hiking, Swimming or some form of steady medium to low impact cardio right after to start to move out the lactic acid that has build up in the muscles. Lactic acid that has not been expelled out of the muscles can create what we call “Sore Muscles”. You want to make sure you are getting plenty of fluids with electrolytes, do no less than twenty minutes of continuous cardio and take extra magnesium to ward off sore muscles. After cardio has been performed then you do all your stretching and or yoga practice. Then we move on to feeding the muscles with protein 20 to 45 minutes after the muscles have been torn in your training to start helping them repair. This doesn’t have to be a meal replacement shake this can just be some protein powder maybe mixed with a green powder, sea salt or electrolyte powder and water mixed in a shaker bottle. Sleep is very important as well because that is when all the real repairing begins. So drinking alcohol is not advised on weight training days because it negatively effects muscle formation and your sleep so you never build and recover or get stronger. Basically one drink can ruin all the hard work you put in at the gym. Also consuming too much caffeine can have the same effect on recovery and your sleep. Poor sleep can work against you and raise your cortisol levels and create inflammation, weight gain, weak joints and poor muscle growth. Also it can stall human growth hormone activity and glycogen synthesis that is crucial for recovery. Now there are other treatments you can do to add to your recovery as well:

Ice baths

In this Article from Big Life Magazine they do a great job going over the positive effects of practicing the Wim Hof Method for physical health and mental health. One of our very own Makenzie actually owns one and is a loyal follower of the Wim Hof Method. Click here to read more.

Cold Showers- cant do a ice bath cold showers is a great way to start. Jump in the shower after your workout and start with 30 seconds

Infrared red light Sauna

Red Light Therapy- I own a Joovv light and love it!

Massage

Restorative Yoga Classes

Float Therapy- this is a great therapy practice you get into a large tank filled with mineral salts. The act of floating in the salts is very restorative and reparative

All of these forms of recovery repair the body and give you better performance over all.

Supplementation is also important in your recovery and we have talked about certain supplements in past blog post. The ones to focus on are:

Magnesium- taken before bed and on wake

Omega 3 fatty acids- on hard training days take a double dose to keep inflammation down

Lysine- helps with cellular turnover

Turmeric- also helps with inflammation and pain management much better then taking a over the counter pain reliever

Black Seed Oil- helps the body manage stress

Medicinal Mushrooms- in one of my prior post we go into this into great detail.

Next is the Podcast Round Up

I have featured two of these mini Podcast from the Optimal health Daily Podcast. The first is about Lactic Acid click here to listen. The next is about Cardio and how it can benefit you in recovery click here to listen.

I hope this information is helpful and we will keep digging deeper into recovery through the month!

Have a great Wednesday!

Shara

The fitness tracking company called Whoop has a great Podcast. In this episode they talk about Alcohol and muscle recovery. The conversation is quite interesting and you will get a clear explanation about how Alcohol negatively effects you in your training. Click here to listen.

If you are a serious runner then this a good podcast for you. You can geek out on this conversation. About 20 minutes in they really get into the conversation about recovery. Click here to listen.

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Smoothies that Keep You Full

Even though our weather lately does not seem to say “o, a nice cold smoothie sounds good” but we are in that time of year that for breakfast that maybe a hot bowl of loaded oatmeal does not sound as great. Every year I break out the Vitamix and start throwing things in and realize I made too much and possibly loaded my smoothies with way too much sugar. Smoothies can be just fruit or just vegetables or a combo of each, but if you are looking for an easier to digest breakfast or lunch on a hot day, they need to be balanced to make a true meal replacement that keeps you feeling full.

The proper Smoothie Ratio is as fallows:

Liquids

Water is pretty much the only liquid you want to add to your smoothie. Adding fruit juice is pretty much adding a cup of pure sugar to your smoothie. Aloe vera juice can be beneficial but I still would cut it with water. Coconut water is a nice option for a post workout smoothie as well. Stick to one with no added sugars. Always start with one cup of liquid and then add more if needed to get the consistency you desire. More liquid for a smoothie and less for a smoothie bowl.

Water

Coconut Water

Green Tea

White Tea

Kumbuncha

Herbal Teas like chamomile, tulsi, mint etc

Nut Milks

Oat milks

Coffee/ Espresso

Fruits

This is where people make their biggest mistake. Too much fruit! We need just a little fruit in our smoothies. The best way to make sure you aren’t adding too much fruit is to use a 1/4 cup measuring cup and never add more then a cup total of fruit to a smoothie. Fruit adds antioxidants, fiber, pre biotic fiber and nutrients which is great. If we over do it we are adding too much sugar that causes inflammation, weight gain. Also there are only certain kinds that you should add.

Berries (blue berries, raspberries, blackberries, strawberries, açaí) Organic only!

Frozen or raw Cranberries

Mango

Pineapple (does not have to be organic)

Apples

Pears

Green bananas (if they are ripe save them for banana bread they are useless nutritionally if they aren’t green)

Dragon fruit

Kiwi

Navel Oranges Organic with the skin left on

Grapefruits

Lemon and Meyer Lemon juice and the zest of the skin (must be organic due to pesticides)

Lime juice and the zest of the skin (must be organic due to pesticides)

Watermelon

Vegetables

Raw is not always best for veggies. Most vegetables don’t get to their peak of nutritional value unless they are steamed or cooked. This is why I am huge advocate of buying frozen veggies instead of using raw. One they are easier to digest. Two they are picked at the optimal time and then frozen to give the highest amount of nutrients. They are also flash steamed and ultra washed before they are frozen for ultimate nutrient density and any contamination from transport or picking while harvesting from human hands is not an issue. They are well priced especially for organic and available year around.

Frozen: Kale, Spinach, beet greens (you can always flash boil these and then drain and store in the fridge)

*frozen spinach can be added to ANY type of smoothie. It has no taste and adds fiber and nutrients

Frozen Broccoli, Caulifour (make sure to never add these raw because in a raw state the taste will take over your smoothie) plus these type of veggies raw can give adverse effects

Raw salad greens

Raw celery

Raw or frozen carrots

Frozen beets and butter nut squash (keep these under 1/2 cup due to starches) or steamed and chilled

Canned or roasted and chilled pumpkin (as well 1/4 cup)

Raw Ginger

Cucumber that is peeled

Complex Carbohydrates

Every smoothie needs complex carbs to work with your added proteins and fats to make a complete meal. The easiest way to add this by adding some rolled oats or oat bran. I prefer to use sprouted oats to make them even more nutritionally dense and easier to digest. You only need about 1/4 cup of un-cooked oats or oat bran.

Healthy Fats

Adding fats to your smoothie is pretty crucial to keep you full. Now, if this is a post workout smoothie you want to leave out the fats because the goal is just to quickly repair the muscle tears you created from building muscles. I like to either soak nuts over night and then drain them and keep them in a container in the refrigerator for a few days to add to my smoothies or I buy roasted nut butters. Eating raw nuts creates inflammatory responses in the body and should always be soaked before consuming. Roasting nuts requires soaking first so they dont burn in the roasting process so those are great options.
only one tablespoon of any healthy fat is is the max amount you would need unless you are trying to weight gain then double the amount. Avocados you can add a half of a whole due to its fiber content.

Almond

Peanut

Pumpkin

Sunflower seed butter

Chia Seeds (soak a batch every week and keep in a jar in the fridge and add to smoothies, smoothie bowls, baked goods as a egg replacer)

Flax Seeds

Hemp Seeds

Avocado

Protein Sources

When it comes to protein sources they need to be as clean burning as possible. Most people will use whey protein because its cheaper and the most known protein source. Whey protein is probably one of the worst you can use because of how it is processed and how it lives in your gut and creates inflammatory response in your body. If you ever mixed Whey protein with some water and let it sit out and then touched it with your fingers you will notice how sticky it is and doesn’t wash off your fingers and is glue like. Well, that is what happens when you in chest it. Also whey protein unless its grass fed, hormone free can cause Acne on a grand scale. Clean proteins that repair your muscles and are digestible do not do this. The best protein sources are actually plant based. I know this is controversial but its the truth.

Pea Protein

Pumpkin Seed Protein

Brown Rice Protein

Hemp Seed Protein (best for post work out recovery)

Spirulina

Optional Add ins-

Supplements

Cacao Powder

Psyllium Husk Powder

Inulin Powder

Green Powders

Green banana flour

Magnesium Powders

Herbs and Spices

Herbs and Spices can add crucial nutrients into your smoothie. Also you will be surprised that they dont have a overwhelming taste once added in the proper amounts

Cilantro

Parsley

Mint

Turmeric

Cinnamon

Clove

Nutmeg

Sweeteners (completely optional)

Medjool Dates

Stevia

Coconut Sugar

Honey

Maple Syrup

I listened to two great podcast that talked about how to create a great well rounded smoothie. Check them out you will learn a lot about not only smoothie creation but which is the best blender, mistakes we make in smoothie creation and nutrition information.

Click here to listen to Shawn Stevenson talk about the five biggest mistakes we make in creating smoothies to gain muscle and energy. Shawn is such a wealth of knowledge in Sports and Nutrition

Jesse of the Ultimate Health Podcast interviews Tess Masters of Blender Girl. Tess is a HUGE wealth of information on smoothie creation and on the best equipment to create them in. Great listen! Click here to listen

Recipes:

Green Machine

one stalk of celery

four leaves of Romain lettuce

1/2 cup of chopped cilantro

half a green apple

half a kiwi

1/2 cup of peeled cucumber

1 tablespoon of chia seeds

2 tablespoons of spirulina (or two scoops of hemp seed protein powder)

1/4 cup of rolled oats

five drops of liquid stevia

1/2 cup of brewed and cooled green tea

1 cup of water

1/2 cup of ice

Blend for 60 seconds in a high speed powered blender

Fall Harvest Smoothie

2 tablespoons of pumpkin purea

half a apple or pear

1/4 cup of cranberries

1 cup of frozen spinach

2 scoops of pea protein powder

1/4 cup of soaked and drained walnuts( or table spoon of a roasted nut butter)

juice of half a lemon and the zest

1/4 cup of rolled oats

1 cup of oat or nut milk

Pinch of cinnamon, nutmeg and clove

Blend for 30 to 60 seconds

My basic Morning Smoothie

1/2 cup Wild Organic Frozen Blue Berries

1 cup Frozen spinach

two scoops of pea protein powder

two scoops of hemp protein powder

two scoops of inullin powder

1 tablespoon of a nut butter

2 tablespoons of green banana flour

1/4 cup of Gluten Free Sprouted Rolled Oats

two cubes of frozen Ginger (from Trader Joes)

two teaspoons of Moringa Green Powder

a few drops of liquid stevia

1 cup of water

Blend for 30 to 60 seconds and add water to constancy

My Yogi Anti-Inflammatory Smoothie

1 cup of steeped chilled or room temp chamomile tea

half of a medium avocado

half of a peeled ruby red organic grapefruit

half of a green apple

1 cup of frozen organic Spinach

1/2 cup of peeled cucumber (if using persian cucumbers skin can be left on)

1/2 cup cilantro

1/2 cup parsley

1/2 cup of mint

2 cubes of frozen ginger (from Trader Joes)

two scoops of hemp protein powder

1 medjool date

1/4 cup of Gluten Free Sprouted Rolled oats

Blend for 30 to 60 seconds and more water to desired constancy

Have a great Wellness Wednesday! Share your favorite Smoothie Recipes today!

Shara

Need to look up a article below is the Archive:

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Seasonal Allergy Remedies

Its that time of year and the winter ended early and guess what? We are getting hit with allergy season a month earlier then usual for most of the country. Every year it’s the same story; itchy eyes, runny nose like a faucet, head aches and constant sneezing. We stock up on Claritin and a few other allergy medications and hope for the best and pray they don’t turn into a sinus infection. So I decided to put together a list of natural remedies and things we can do to help combat Seasonal Allergies so we aren’t relying on medications that have steroids in them or have side effects that make it hard to live your life.

Clean your house! But wear a mask while you are doing it. Vacuum, dust and clean your floors and surfaces more frequently then usual. Especially with our cooler sunnier days we like to keep the windows open and more dust and allergens come into the home. Clean your ceiling fans and vacuum any vents in the house.

Change all your air and heating filters in the house. Rule of thumb is every quarter change or remove and vacuum your filters. It saves on energy cost when you do this as well. A full filter has to work harder to move air and cost you more money. Dont forget to wear a mask to do this task as well.

Nettle Leaf tea is a great way to relieve inflammation caused by a seasonal allergy response. Traditional Medicinals is a great trust worthy brand. I went through a herbal certification course with the brands creator. She wouldn't steer me or you wrong with her herbal knowledge and quality of product. Click here to check out this tea and other teas.

Omega-3s are not only good for your skin, brain and heart but help a great deal with seasonal allergies. I take a double dose in the spring to give me extra anti-inflammatory effects. Source Health Line

Nordic Naturals is one of my favorite brands for Omegas and they even have sourced and created a Vegan, Vegetarian, Plant based version made from Sea Algae.

Cool mist humidifiers can be life changing for many people especially people that live in higher elevation and desert climates. The dryness with the pollen can just be a short trip to a sinus infection. I own a couple of the Canopy Humidifiers and they work great. Even my cats benefit from the mist.

I have been trying this throat spray for the immune boosting effects but it has made such difference with my Seasonal Allergies when I am at work where I cant control my environment. Wearing mask helps so mush as well but a few sprays in my mouth gives me a boost and calms down the itchiness in the throat. You can listen to an interview on the Skinny Confidential podcast with the creator of this product. Megan DiVencenzo’s story is compelling and worth a listen. Click here to listen. Check out Beekeepers Naturals here.

Flushing out your sinuses with a Neti Pot or nasal washes may help break up thick mucus and ease swelling. Follow directions and keep your equipment clean. Mix 3 teaspoons of iodide-free salt with 1 teaspoon of baking soda. You can store this in a clean, airtight container. Add 1 teaspoon of the mixture to 8 ounces (1 cup) of lukewarm distilled or boiled water that has been cooled. Some people choose to use bottled water instead. Source WebMd Heath Line has a nice instructional video on how to use a Neti Pot. Click here to watch and read up.

Leave your shoes by the door. Wearing shoes in the house not only brings dirt and allergens, but bacteria and the outside worlds filth into your home.

Wash your hair more often in the spring. Your hair traps pollen and allergens and then transfer that to your pillow case. Make sure to shower before you go to bed as well. Your body carries allergens on your skin that can make for a stuffy sneezy nights rest.

Wash your sheets weekly especially if you sleep with a open window or just in general year around. Wash your pillows quarterly. Yes, you can put two pillows in any standard washer and set the spin cycle to the bulky setting. Then put in the dryer to dry threw. Your sheets and especially pillows harbor bacteria, duct and mold. A quick fix is to change your pillow cases nightly especially if you don’t want to wash your hair daily to keep the effects of seasonal allergies at bay.

Groom your pets more often. One, its shedding season so your pets need daily brushing to make them more comfortable for the summer, but they also just like us can carry pollen and dust in their hair into your home. They will love the extra attention and be happier in the long run. Tip: Wear a mask while you are grooming them and do it out side and after brushing use a damp towel and rub them down to grab the access hair and dust that gets brought to the surface from brushing.

Have a great Wellness Wednesday and hopefully a better allergy season from last year with these tips!

Shara

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Omegas- Essential Fatty Acids

You have probably heard of Omegas and know that they are good for you but what do you really know? Did you know there are kinds of Omegas and certain ones are not good for you and actually harmful to your health. Also buying Omegas in supplement form can be tricky. Also just eating fatty fish isn’t going to give you enough because our oceans and lakes are polluted and void of nutrients to make the fish Omega dense. So finding the right supplements from places in the world that aren’t yet ruined by humans abusing the natural resources is key. Also using plant based Omega supplementation could be a alternative as well with the correct combinations. So why should we consume Omegas? Well, they have health benefits and here as some backed by scientific research:

Depression and anxiety- eating foods and supplementing your diet with Omega 3s can lower levels of depression

Asthma- Omega 3s lower inflammation and cut back on the need for medication by improving lung function

Alsheimer’s disease and dementia- You may not be thinking about this now but Omega 3s can help you slow the process of losing your memory in aging

Infant development- the supplementation of DHA has been shown to reduce autism, and help with neurological development in children when consumed in utero through the mother and through out infancy until adolescence in the childs daily diet.

Lowers risk of stroke and heart disease- consuming fatty fish has shown to reduces fat in your blood and lowers elevated triglyceride levels that cause heart disease.

o and there are more….

Alleviate Menstral Pain- can be more effective then ibuprofen and relieving pain from cramps

Sleep better- increase quality and length of sleep

Better and clearer skin- manages oil production of the skin, prevents hyperkertinization of hair follicles which look like little red bumps(usually seen on your upper arms), reduces acne and aging.

Weight loss and insulin resistance

Psoriasia- lowers inflammation from a negative autominue response.

Crohn’s diease- lowers inflammation from a negative autominue response.

Now you see many of the benefits of these Omegas but there are different types and not all of them are good for you. Omegas are basically unsaturated fats that the body cannot make and are considered Essential Fatty Acids, and you must supplement though your diet to get enough. There are there major kinds:

Omega 3s

These are essential fatty acids that we need lots of and are divided into these major types:

EPA(Eicosapentaenic acid) major function reduces depression and inflammation

DHA(Docosahexaenoic acid) major function makes up to 8% of brain weight and helps the brain develop and function

ALA(Alpha-linolenic acid) plant based and can be converted into EPA and DHA without the presence of low positive levels of Omega 6s. Major junction heart health, immune system strength and nervous system strength.

*getting not enough of these can result in development of diseases and inflammation and weight gain.

Omega 6s

These are tricky. You need Omegas for your body to properly function but the problem is you get too many they can create negative effects and cause disease. So they have to be in a ratio:

1 to 1 (1:Omega 3s to 1:Omega 6s)

or

4 to 1 (4:Omega 3s to 1:Omega 6s)

Now here is the shocking thing most Americans get way too much Omega 6s and consume in ratios of 15 Omega 6s to 1 Omega 3s. This is why we have so much inflammation and obesity in America.

Also we can consume negative amounts of Omega 6s from eating fried foods and oxidizing plant oils in using them improperly in cooking. Processed foods also have lots of negative Omega 6s that can create inflammation and disease in the body.

Omega 9s

These are not essential fatty acids but are a good replacement for Saturated fats in the diet. These are called Monounsaturated fats and the most common is Oleic Acid. These lower inflammation and help with insulin that in turns causes weight gain and disease.

So now we know about the types now we need to know how to consume them and the sources and how to avoid negative ratios to not create more harm than good.

Omega 3s Sources: Salmon, Sardines, Anchovies, Chia Seeds, Flaxseeds, Walnuts, Mackerel, Hemp Seeds, Oysters, Herring, Cod Liver Oil, Caviar, Spinach and Brussel Sprouts, Seaweed, Algae.

You can also take supplements to get more into your diet as well:

Fish oil supplements: particularly sourced from Norway has the purest sources on earth

Cod liver oil: same look for sources from Norway as well

Krill oil: again look for sources from Norway

Algae oil: because these are marine plant based sources you have to take about four times more to get what animal sources can provide.

ALA supplements: these are from nuts and seeds and are not complete source and have Omega 6s that can be negative and these must be taken in tandem with Algae oil to get the correct ratio.

If you want to use a plant based supplement you have to cut out negative sources of Omega 6s from your diet i.e. fried foods and processed foods also cut out alcohol completely and anything else that negatively effects your liver. The Omegas from plant based sources cannot convert with negative Omegas 6s are present in the system.

Click here to listen to Dr. Cabral

Podcast 539: Decrease Disease, Lose Weight, and Live Longer with Omega-3 Fats

Click here to Listen to the interview with the Sherzai duo

Podcast 118 : Omegas 3s and Brain health with Drs Dean & Ayesha Sherzai

You want more information? You need more clarity well Dr. Stephen Cabral again delivers with a great Podcast that explains how Omegas work and what they can do for you. If you want to hear more information on Brain Health that and go even deeper the Plant Proof Podcast gives you even more information as well.

I found an interview with a two specialist on Omegas through the Plant Proof Podcast. Simon Hill interviews Dr. Dean Sherzai, MD, PHD a leading researcher on Alzheimer’s Prevention and Neurology and Dr. Ayesha Sherzai, MD also a Neurologist and is Plant-based Chef. The interview is full of information and you can take away life changing ideas to help your body stay health and your brain function properly.

I hope you all take the time to look in Omegas and start incorporating them into your diet. They could have life changing effects for the now and for the long term.

Happy Wellness Wednesday,

Shara

Archive

• Addiction
• Athletic recovery
• Ayurveda
• Ayurvedic Medicine
• Body Fat
• Book Recommendations
• Cleaning Tips
• Cleanse
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• Cross Training
• Depression
• Detox
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Sources:

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/, https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_9, https://www.healthline.com/nutrition/omega-3-6-9-overview#food-sources, https://www.medicalnewstoday.com/articles/323144#outlook, https://teamsherzai.com/about, https://plantproof.com, https://stephencabral.com, https://www.health.harvard.edu/staying-healthy/should-you-be-taking-an-omega-3-supplement, https://www.todaysdietitian.com/newarchives/040114p20.shtml,https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids,