Friday, November 13, 2015

Faith Friday: "In everything give thanks, for this is the will of God in Christ Jesus concerning you." 1 Thessalonians 5:18

Things don't always turn out like I'd like them to in my life. And that disappointment can threaten my happiness.  But, I'm learning that an attitude of gratitude goes a long way in how happy I am overall.  Our Heavenly Father, having made us, knows emotionally what's best for us and instructs us to "give thanks in ALL things
because it's His will for us. He lovingly reminds us that when we humbly recognize Him as the giver of all good things in our lives and thank Him for it, we set our hearts in the proper alignment for worshipping Him and we experience peace and happiness because we are focusing on His good in our lives. 
If there's an area in your life where you're 
not thankful, I encourage you to practice the discipline of swinging your attitude to one of thanks. You'll be happy you did!

With love and gratitude,

Friday, October 23, 2015

Faith Friday- "Be Still And Know That I am God"- Psalm 46:10

All around us daily, the voices of the world chatter unrelenting, demanding our full attention. The urgent taking precedent over the important- our "to do" lists crying the loudest with the never ending onslaught of emails needing reading, and our cell phones constantly  ringing, as the the various social media platforms cry "Read this!" "Watch this!" "Try this!" Buy this!" "Document this!"  Have you ever wanted to just...steel away
for some quiet time and reflection?

Well, you're not alone! Although computers, cell phones, Facebook and Instagram weren't invented yet when Jesus walked the earth, the demands of the world and the crowds of people pressing in on him regularly caused Him to steal away and seek his Heavenly Father early to pray, getting centered. 

Like Christ, I find early mornings are best, before the world wakes, allowing for some blissful "quiet time" to talk to the Lord, leaving my requests and cares with Him before tackling the day. And then knowing that I don't have to fret or worry because "He's got this" makes all
the difference in whether I feel calm or harried. 

Here's to " being still, love...

Tuesday, September 29, 2015

On the run and needing a quick protein snack?

Mock deviled eggs to the rescue!

At the beginning of the week, boil a dozen eggs and refrigerate after cooling. 

Cut 2 eggs in half and place on a plate. Spoon 1/4 tsp of mayonnaise on top of each egg. Season with sea salt and sprinkle  with fresh chives. ( A dash of paprika will do nicely too.)

Eat and enjoy, feeling pampered and full!
Now, off to tackle your busy day😀
Take care, love!

Monday, September 28, 2015

What to make for supper using the last remnants of your summer garden...

Stuffed Bell Peppers!  
Melt 2 tablespoons of butter in a large saucepan. Add the following chopped veggies:
1 small onion
2 garlic cloves
2 small Japanese eggplants
10 cherry tomatoes
1 bell pepper

Saute veggies for 3-5 minutes. Add 1 1/2lbs  of ground beef and brown until cooked, stirring often. Season with salt, black pepper and oregano. Add one 8 oz can of tomato sauce and one 6 oz can of tomato paste and fold into the meat/ veggie mixture.

Meanwhile, drop halved and de- seeded bell peppers into a pot of boiling salted water and cook for 3 minutes until slightly soft. Drain in colander and set aside. 

Place "boiled" bell peppers in a large glass baking dish. "Stuff" bell peppers with meat/ veggie mixture. Top with cheese of your choice ( I used Colby cheese) and cook at 350 degrees for 40 minutes. 

 It's a hearty, delicious meal! (And if grains aren't an issue, add cooked rice to the meat mixture before stuffing the bell peppers to add carbs, fiber, and to feed more hungry tummies. )


Wednesday, September 2, 2015

A cheap way to eat organic...

I know, I hear it all of the time... You want  to eat healthier, but  " it's too expensive to eat organic." Thankfully. I have found an answer to quell the objection. Drum roll please......Costco! Now before you roll your eyes, consider this. Their merchandising mix, food-wise has changed to now include organic foods. And some of these food items are the pricier ones you face sticker shock over when buying at Whole Foods. You'll find organic chicken, beef and even wild caught salmon at jaw dropping prices. And for kid's back to school snack items, the healthy choices are plentiful -like organic boxed juices, nuts, dried fruit and organic apple sauce.  I even snagged some ginger kombucha for my hubby.
You'll find the basics too, like organic eggs, sugar, butter, gluten free snacks, ketchup, olive oil, raw honey, cereals, milk, apples, bananas and more- all at warehouse prices. Now, more than ever, you have cheaper choices for feeding your family. 

To your greater health,
Sharon xoxo

Thursday, August 20, 2015

Valuable tips that will save you time and money...

Eating healthy can be expensive and time consuming unless you know some valuable tips in meal preparation. Here are a few good tips:
1) plan ahead for next week's meals
2)think in terms of multiple meals using one protein source
3)creste a meal, starting with your protein source
4)use what's on hand, improvising
5)Include a protein and vegetable and perhaps starch, preferably a complex carbohydrate ( think brown rice, quinoa, sweet potatoes, parsnips, yams, peas)

With these tips in mind, Monday's baked chicken could be Wednesday's chicken salad. Here's my chicken salad recipe:

Apple Chicken Salad

De-bone and chop leftover baked chicken and place in a bowl. Add 2 stalks of chopped :celery, 1/3 onion and 1 Granny Smith Apple. Add 2 Tablespoons of mayonnaise of your choice and mix ingrediants together. Place on romaine or other lettuce leaves and enjoy!

Rub a dub dub...

Did you know that most people use up to 9 personal products per day? And some use up to 15! That's a lot of chemical exposure. And some of those products are even know to be carcinogenic and hormone disrupting. Your skin is the largest organ in the body and absorbs whatever you put on it. That's why selecting "pure" and "safe" products are important to your overall health. 

During a trip to a farmer's market, I purchased some pure goat soap. And when my hubbie showered with it, besides getting clean and soft skin, he found out he didn't need deodorant afterward! Who knew? 

For your greater health,
Sharon xo

Saturday, August 15, 2015

Morning Pippa cuteness!

Pets, to the animal lover, provide many pleasures; companionship and an object of love. Their funny, playful antics and soft, furry bodies are a natural stress reducer. Have you hugged your pet today?

Sharon xoxo

Tuesday, August 4, 2015

A Paleo " Clean Out The Fridge" Frittata

I have to let you in on a little secret.  I hate to cook.( Ironic for a health coach, isn't it?)  I often tell my husband  that I didn't get the  "cooking" gene. But I love to eat, and I want healthy meals! So, I've learned to create simple, delicious and nutritious meals for my family that are quick and easy to prepare- getting me out of the kitchen so I can get on with living. 

Here's my delicious version of a Paleo Frittata that will serve 4-6.

Paleo "Clean Out The Fridge" Frittata"

6 chicken- sage breakfast sausages (frozen)
1 small Japanese eggplant
1 handful of yellow cherry tomatoes
1/3 red onion
3 large handfuls of spinach
1 red bell pepper
2 cloves of garlic
1/2 can of coconut milk
6 eggs
a dash of Cayenne pepper
a dash of  Sea salt 
a dash of Italian seasoning
1 tablespoon coconut oil 

Preheat oven to 375 degrees. 
In an iron skillet, saute sliced chicken sausage and diced veggies in 1 tablespoon of coconut oil until veggies are soft and reduce heat to low. In another bowl, combine 1/2 can of coconut milk and 6 large eggs. Mix, and add egg mixture to the chicken- veggie skillet. Mix quickly, and cook for 1 minute to combine the ingredients. Place in a preheated oven and bake for 12-15 minutes. Add fruit or a small salad and enjoy!

Friday, July 31, 2015

You are loved...

Have you ever sat by the ocean and noticed how the horizon seems to go "on and on" forever? And the inky blue ocean  waters seem so fathomless?  They are showcasing the character of their Creator.  For God is love and He loves you with a deep, everlasting love.  In fact, He loved you so much, that He gave his one and only Son Jesus, that whoever believes in Him will not perish, but have everlasting life.( John 3:16 )  And if you'd like to know this love, it's only a prayer away.

Heavenly Father,
I want to know you and experience your love. I believe Your Son Jesus died for my sins and rose again to give me eternal life. I ask you to come into my heart to be my Lord and Savior. In Jesus's name.

Sharon xoxo

Wednesday, July 29, 2015

The truth comes out...

Dr Thierry Vrain, a former leading research scientist for Agriculture Canada who's job description included reassuring the public on the safety of GMO's now retracts his statements in a startling essay. Here's an exerpt from his paper:
" I refute the claims of the biotechnology companies that their engineered crops yield more, that they require less pesticide applications, that they have no impact on the environment and that they are safe to eat. The scientific literature is full of studies showing that engineered corn and soya contain toxic or allergenic proteins."

Helping you stay informed,

Sunday, July 19, 2015

How we "chill" each summer...

Every year for over 20 years now, our family has enjoyed a summer tradition of spending a week at the beach.  The warm sun, salty breeze and beautiful azure waters are the perfect place to relax and reconnect.  And we purposefully plan this fun time because it's important to schedule downtime.  
It's our family's favorite way of de- stressing, with perks of bonding and making some great memories.  And it's "wellness" in action.

What does your family do to "chill out" during the lazy days of summer?

Thursday, July 2, 2015

Gazpacho! The perfect summer soup!

With only a few summer veggies, you can make a delicious summer soup that is nutrient dense, light, refreshing and gets you out of the kitchen while its chilling in the fridge.  Here's my crowd pleasing recipe:


3 large ripe tomatoes
1 red onion
1 cucumber
1 fresh jalapeño 
2-3 cloves of garlic
1/3 cup of fresh parsley
1-2 bell peppers
2 cups of chicken broth
2 Tablesppons of lemon juice
1/3 cup of olive oil
Sea salt to taste
Paprika to taste

Chop all veggies and place in a large bowl.  Add chicken broth, olive oil and lemon juice. Season with salt and paprika and place in the refrigerator to chill for 2-3 hours, allowing the flavors to meld. Great with grilled fish, a cheese tray, roasted chicken, or as a snack!  
*for a great addition to this recipe, add avocado chunks, shrimp and/or minced anchovies. Delish!

Saturday, June 27, 2015

What I quickly made for supper when I discovered my meat hadn't defrosted...

A turkey/broccoli/ cheddar cheese quiche!

Here my recipe:

Turkey/broccoli/cheddar cheese quiche

For gluten free crust:

Add 1/2 tsp salt to 2 1/2 cups of GF flour
( I use cup for cup)
Cut 1 stick of butter into tiny pieces and mix into flour
Add enough ice water to form flour into a ball
Roll out pastry dough into a sheet of parchment
Transfer dough into a pie pan and trim excess edges. I like to pinch my edges to make them pretty!

Scald 1/4 cup of milk in a saucepan and allow to cool
Steam broccoli and chop and set aside

For egg filling:
Crack 2-3 eggs into a bowl
Add scalded milk
Add steamed broccoli
Add shredded cheddar cheese
*add 1 tablespoon of mayonnaise  to make a decadent, mouth watering, slightly more fattening version!

Pour egg/ veggie mixture into the crust
Sprinkle top with nutmeg
Bake at 350 degrees!

Friday, June 19, 2015

My new favorite morning smoothie!

I don't like a lot of sugar in my smoothies so this smoothie rocks!  It stabilizes my blood sugar by the added fiber in the blueberries, kale and protein powder and keeps me full!  And the coconut tastes like a trip to an exotic island! Here's my recipe:

Coconut Kale Smoothie

1/4 cup of blueberries
1/2 cup of plain Greek yogurt
1 scoop of Dr. Ax's Healing Protein- vanilla flavored
1/4 cup of coconut milk ( sprouts brand)
2 cups of baby kale

Place all of the above ingredients in a blender and blend.  Now drink and enjoy!

Thursday, June 4, 2015

How I easily get my daily allowance of fruits and veggies...

RI drink a green smoothie! It's not only nutritious; it's delicious!  
Here's my recipe...

Green Smoothie

1) wash and chop one bunch of collard greens ( or other favorite greens)- stems removed
2) add to a blender
3) add 5 oz of plain Greek yogurt
4) add 1/2 of a banana
5) add 3 large strawberries
6) add 2 scoops of whey protein powder
7) add a splash of water 
8) blend and enjoy!

For an even more filling smoothie, try adding  some coconut oil or flax seeds.  I keep my smoothie low in sugar. But, if you prefer, you can add more fruit, fruit juice or honey.

Thursday, May 28, 2015

It's a family affair...

Eating healthy is a family affair and in our home, even our pets get in on the action.  
"Kitty," our grand pet border collie,  scored big time recently when she stopped to receive a treat from Ryan Cummings, owner of Bones and Co. at the Austin Farmer's Market.  Ryan knows all about conventional pet food as he once worked in the industry. His life and his pet's life changed course when he discovered how switching to a Paleolithic diet helped him and his dog run faster. Since then, his mission is to provide and inform others about " biologically appropriate" diets for pets, free from grains and processed foods. Ryan says that his "raw food" provides pets with greater energy, shinier coats, smaller stools and  longer life spans.  You can find his pet food line at all Austin independent Pet stores and he plans to bring his goods to the north Texas area soon.

How Sweet It Is!

People often ask me for recommendations regarding a healthy sweetener. And my answer? Honey!

Raw, unprocessed honey, is an excellent sweetener suppling antioxidants, vitamins, minerals and enzymes. Because it hasn't been filtered or heated, it retains it's nutritional benefits. Humans have eaten it for centuries and our bodies know how to process it. One tablespoon has 64 calories and a glycemic load of 10. It is reputed to be better at keeping blood sugar levels stable without the spike that white table sugar can cause. It also has pollen in it which studies show can help those with seasonal allergies.  And certain forms of honey ( like Manuka Honey) have been found to heal skin burns.  

Commercial honey, in contrast, has been filtered and heated, destroying it's nutrients.  So, I buy and cook with raw honey... like this brand I recently scooped up at the Austin Farmer's Market. Yum!

Wednesday, May 27, 2015

Vote With Your Wallet

    A few weeks ago, Chipotle announced an exciting commitment to serve food made with non GMO ingredients.  On May 6, 2015, the Wall Street Journal reported that Panera Bread Co has said to have committed itself to removing at least 150 artificial sweeteners, colors, flavors and preservatives from its menu by the end of next year. (It's already cut sucralose, an artificial sweetener and titanium dioxide, used to whiten mozzarella cheese. The article goes on to say that this move will apply to soups, salad dressings, sandwiches and baked goods.  

     My feedback on this?  It's a good thing! As consumers continue to "push back" by spending their hard earned dollars on healthier food, more companies will have to meet their demands in order to stay competitive. Remember- you cast your vote for healthy food with every dollar you spend. So I encourage you to use your power to change things for the better health and wellness your family wants.

A Staycation favorite!

Want to go to a beach this summer but cash reserves are limited? Why not create a beach theme in your own back yard?  A water hose, a slip and slide or pool will do the trick.  Buy some dollar store leis and splurge on some pineapples, mangos or watermelon. Add a miniature cocktail umbrella and watch your snack elevate to a mini vacation as they enjoy the tropical vibe! Don't forget the sunscreen! 

Sunshine-y Day!

Have you ever noticed how the colors of everything seem brighter and sharper after a good spring rain? The grass looks greener, and the flowers and vegetables are showcasing a rainbow of colors.  It's the perfect time to enjoy the bounty of the season in all its glorious variety! Why not try some rainbow carrots?  Your family will love their natural sweetness and ruby colors! And you'll love the ease in making them!

Roasted Rainbow Carrots

Preheat oven to 450 degrees. Wash and  pat dry, one bunch of carrots and place them single layered in a baking tray. Toss carrots with olive oil and sea salt and bake for 15 minutes or until lightly browned. Remove from oven and garnish with fresh chopped parsley or chives. Then nibble away!

Tuesday, May 26, 2015

A Sneaky Way to Get Your Kids To Eat More Veggies...

Have you tried giving your kids frozen peas and corn?  They are deliciously sweet when frozen and kids love them.
Don't be surprised when they come back for more, leaving your frozen veggies section of your freezer empty!

Monday, May 11, 2015

Stop and smell the roses


I must confess. I often see flowers while shopping, but don’t usually spend the money on them, as I try to live within my budget. And, I consider them a luxury item, giving them to others as gifts. So why don’t I give myself some?  In  Mark 12:31- The Lord says to love your neighbor as yourself.   So, I’m rethinking that in order to love myself like I love others, I need to occasionally do something I’d normally consider extravagant, in order to feel pampered.  Like buying flowers for myself, for no particular reason other than…I’m worth it. You’re worth it too!  What are you doing this week to be kind to yourself?



Have a laugh

Having a stressful day?  Did you know that laughing is good for the immune system?

Studies show it decreases cortisol and epinephrine, two stress hormones.  Time to watch some comedy videos!  (I love Brian Regan!)  



“Laughter does good like a medicine….”  Proverbs 17:22


My feedback - 


Livin la vida Kombucha!

Nothing like Spring time in Texas at the Austin Farmer’s Market!  The flowers are blooming and the Kombucha is flowing on tap!  And if you haven’t had a chance to try Kombucha, you’re missing something!  A healthy, tasty replacement to sodas, Kombucha is a fermented beverage of black tea and cane sugar as it’s base. Fruit juice and other ingredients add additional nutrition and flavoring. It has a slighty tart, fizzy taste and promotes numerous health benefits.


It detoxifies the liver and helps with digestion, by supplying probiotics that can heal a leaky gut.  It also has B vitamins which give energy, along with a tiny bit of caffeine.  But be prudent. Not all Kombucha products are created equal, as some have more sugar than others.  Sensible take away?  Read ingredient labels to find the lower sugar varieties. And enjoy!

Eat your veggies!

Hi! I just read this and wanted to share a paraphrase from a recent article in The Lancet, the world’s leading independent general medical journal:


Psychiatry is at an important juncture….the emerging and compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders suggest that the diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.  Evidence is steadily growing for the relation between dietary quality (and potential nutritional deficiencies) and mental health, and for the select use of nutrient-based supplements to address deficiencies....We advocate recognition of diet and nutrition as central determinants of both physical and mental health.



Sensible “take away?” This mama says eat your veggies! (And have some fruit and yogurt for dessert!)  


My feedback - Sharon 

The Bitter Truth About High Fructose Corn Syrup

 “The dose makes the poison.”  -  Famous quote by Renaissance Physician Paraclesus 



How many of you have heard the buzz in the news or online about high fructose corn syrup?  How many of you know what it is?


Let me define it for you.  High fructose corn syrup (HFCS)is a sweetener made from corn. It is an industrial by-product extracted from corn stalks through a chemical process. It was introduced into the food supply about 30 years ago.  And obesity rates have sky rocketed since then!It is not “natural” as some advertising may have lead you to think and HFCS and table sugar are not bio-identically equal or processed the same way by the body.


HFCS is sweeter and cheaper than regular sugar (sucrose) and is in most processed food and drinks sold today.  On average, Americans now consume 150 lbs of sugar per person, per year- a lot more sugar than in previous decades.For example, the original glass bottle introduced by Coca Cola in 1915 was only 6.5 oz. Now we have super size sodas at 20 ounces-(a tripling in size.) And the average 20 ounce soda contains 17 teaspoons of sugar in the form of high fructose corn syrup.  And when you eat sugar in those doses, it becomes a toxin.  The average American consumes over 60 pounds of HFCS per year in the form of sweetened drinks and processed foods.


Eating a lot of sugar is, as most of us know, unhealthy .But eating high fructose corn syrup is even worse.  And here’s why.  High fructose corn syrup does some interestingly bad things to the body.  As part of the chemical process of making it, the glucose and fructose, which are normally bound together, are separated.    This allows the fructose when ingested to go straight to the liver as no digestion is needed to break it down , turning on a factory of fat production (triclycerides and cholesterol) in your livercalled lipogenesis.  This leads to fatty liver disease, the most common disease in America, affecting up to 90 million Americans. The rapid rise of glucose causes a spike in insulin leading to metabolic disturbance, a bigger appetite, obesity, heart disease, cancer, and type 11 diabetes. And the Children’s Hospital Oakland Research Institute found that HFCS caused a leaky gut in intestinal cells leading to body- wide inflammation.


Besides high fructose corn syrup containing pure fructose, it contains other chemical toxins.  Chlor-alkali is used in making high fructose corn syrup and contains mercury.  This might not be a problem if consumed once in a while. But the average person consumes more than 20 teaspoons per day of HFCS ( from all sources) and the average teenager who is drinking most of the sodas, energy drinks and prepackaged snacks, is consuming 34 teaspoons a day. These heavy metals accumulate in the body over time, causing health problems and disease according to Dr. Mark Hyman, The Director of the Cleveland Clinic Center for Functional Medicine. 


And for those of you who wonder why you are having trouble losing weight?  You may be interested to learn that HFCS causes your body to have trouble reaching satiety, as it affects the hormone (leptin) that tells you when you’ll full.  So, when you drink that super sweet soda with HFCS, you are actually training your taste buds to want sweeter foods so that you are not content with a regular piece of fruit.  And you experience greater hunger that forces you to gorge on food, consuming more calories that you intended to eat, thereby gaining weight.  


 Foods like crackers, pastries, sodas, bread, condiments, pasta sauce, protein bars, salad dressings, fruit drinks, canned fruits, jellies, cookies, some diary and most sweetened beverages contain it.  And studies at Princeton University showed that rats fed HFCS gained significantly more weight that ones fed water sweetened with regulartable sugar. 


So when you see high fructose corn syrup listed in a product’s ingredient list, you know that it’s an inferior food, and best to leave on the grocery shelf.


And if you see websites on the internet touting anything different, consider the source.  The Corn Refiner’s Association and Food Industry has a lot to lose by your knowing and acting on this.  In an effort to sway public opinion that HFCS is healthy, they have launched a advertising campaign (See CORN REFINERS ASSOCIATION HFCS COMMERCIAL- PARTY  video on youtube) as well as sending brochures to U.S. doctors, dieticians, researchers and professional organizations. The corn industry’s websites “sweetsurprise” and “” are further attempts to regain lost consumer confidence.  



So once again, getting informed, reading ingredient labels and eating organic will help you avoid toxic ingredients like HFCS.



Any questions?