11 Small Steps to Take Back Your Health

Many of us make health-related resolutions, such as to lose weight, quit smoking, or join a health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 11 small steps to improve your health.

1. Keep an eye on your weight and work on making sure you are not gaining extra pounds.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, Elzekiel bread with almond butter and oatmeal with fresh fruit or if that is too much, just have one or the other for breakfast.

4. Switch three grain servings each day to brown rice, quinoa, or sweet potatoes. If you’re like the average American, you may eat less than one whole grain serving a day. A rule of thumb: protein with complex carb and vegetables in your meals.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Include greens, beans, onions, mushrooms, and berries (G-BOMBS) into your meals as advised by Dr. Joel Fuhrman.

7. Trim the fat. Fat has a lot of calories. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses without antibiotics, and use a nonstick pan with only a dab of avocado oil or ghee.

8. Downsize your dishes. The smaller the plate or bowl, the less you will eat.

9. Losing 5 to 10 percent of your current weight may lead to these health benefits: lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of what you are eating. Write down what you eat in a journal and track how you feel. Often, just writing things down can help you eat less.

11. Add in selfcare to your daily routine, even it’s for 5 minutes each day. It’s a start.

To your health,

Shaline

This led to an 89% drop in breast cancer risk

Do you believe in the power of food? If so, read on.

Researchers from the University of Western Australia conducted a study of 2,000 women and came to a stunning conclusion: Women who ate just one cooked mushroom every day were 64% less likely to develop breast cancer.

Even more impressive, women who combined eating mushrooms with regular green tea consumption saw an even more significant benefit. These women reduced their breast cancer risk by an astounding 89%!

What if every woman knew what to eat and drink to slash her breast cancer risk and avoid suffering, stress, and a potentially deadly diagnosis?

The good news doesn’t stop at mushrooms and green tea. And it isn’t just for women.

Countless global studies shine the light on the truth…that eating the right foods and eliminating the wrong ones, can help you prevent, and sometimes even reverse, most of the major chronic health conditions of our times. After all, food is medicine.

Your health is in your hands or you may say it’s at the end of your fork!

If you want to know:

  • What top doctors eat to get more energy, better sleep, and to keep the strongest immune system possible.
  • Which foods to eat regularly to stay healthy.
  • What to stop eating immediately…some of these so-called “healthy” foods might be in your kitchen!
  • Which popular food fads are unfounded and potentially harmful to your health.

>> Join the 2022 Food Revolution Summit, here. It’s free!

My colleagues, John and Ocean Robbins, have assembled an all-star lineup of 25 of the world’s top food experts who are here to shine the light on the truth, backed up by hard scientific evidence: that food is the #1 way to prevent and even reverse disease.

You’ll hear from groundbreaking researchers like Dr. William Li, best-selling anti-cancer author Kristi Funk, MD; gut health expert Will Bulsiewicz, MD; nutrition expert Joel Fuhrman, MD; leading-edge neurologists Dean and Ayesha Sherzai, MD; lifestyle medicine luminary Dean Ornish, MD; Dr. Neal Barnard of the Physicians Committee of Responsible Medicine, and many more.

All of these guests will be interviewed by best-selling author John Robbins. Have you heard John’s personal story? It’s incredible. He walked away from inheriting the Baskin-Robbins ice cream empire so he could create a food revolution and inspire millions of families to eat food that isn’t toxic to them or the environment.

The Annual Food Revolution Sumiit is the top food and health event!

>> Watch the powerful video trailer and join in now.

This is your chance to discover what this year’s latest scientific studies are and wellness information about preventing cancer and other diseases. Some doctors may not have even heard these breakthroughs yet.

This information could help save your life or the life of a loved one, so please don’t miss it. And pass this information on to someone who may benefit from attending this Free Virtual Summit.

Love and Light,

Shaline

Sir Paul McCartney is opening this health event!

What you eat, and what you avoid eating, has never been a more important and defiant act!

And if you love staying up to date on the latest health and food trends, then you’re going to love the upcoming Food Revolution Summit!

Click here to save your spot at the 2022 Food Revolution Summit. >>

My colleagues, John and Ocean Robbins — best-selling authors and founders of Food Revolution Network — are interviewing 25 of the world’s most trusted food and health experts in their upcoming summit, including opening words from the one and only Sir Paul McCartney!

I’ve admired their contribution to the nutrition industry for years, along with millions of food lovers who are getting serious about ditching pesticides, toxins, processed foods, and factory farms. And that’s why I think this summit would be perfect for you!

So, if you want to:

  • Eat what the healthiest and longest-living people in the world eat.
     
  • Optimize your immune system.
     
  • Make smart choices based on what the latest science says (and make sure you’re not following outdated advice!).
     
  • Eat the best foods for more energy and better sleep, while dispelling unfounded food fads that could harm you.
     
  • Prevent — and in some cases, reverse — obesity, cancer, autoimmune conditions, diabetes, hypertension, heart disease, and other diseases.
     
  • And much, much more…

...join 300,000+ Healthy Food Lovers for this totally FREE Online Event!

It’s completely free, but it only happens once a year, so be sure to sign up for this summit now and save the dates in your calendar.

Love and Light,

Shaline

Food of the Week: Tomatoes

Can you believe it’s already March?! This week’s food if the week is TOMATOES 🍅.

🍅What’s your favorite way to eat TOMATOES?

If you’ve been stuck in a tomato rut … it’s time to mix it up a little bit!

There are actually more than 10,000 varieties of tomatoes on the planet, including colorful heirloom varieties that date back centuries.

Each tomato has its own flavor based on its sugar and acid profile. For example: orange tomatoes are less acidic than red tomatoes and have a milder taste.

That being said – ALL tomatoes are an excellent source of micronutrients like vitamins A, C, and K, as well as folate and potassium.

Plus, they’re an especially great source of lycopene, which may help protect you from the sun’s ultraviolet rays.

The redder the tomato, the more lycopene!

Eat them raw or in sauces, soups, or stews. You can also roast, saute, or stuff them.

Besides pizza, what’s YOUR favorite way to eat tomatoes? Comment below.

Recipe: Roasted Cherry Tomato Soup

Tomato soup is one of the coziest, most comforting easy meals you can make.

This one is extra special – and probably will end in your regular rotation.

Not only is the taste out of this world, but because you take the extra care to roast the tomatoes … It feels even more special.

Serve this on its own, with a wrap, or sprinkled with goat cheese. So good!

🍅 Roasted Cherry Tomato Soup 🍅

(makes 4 servings)

4 pints (2 kg) cherry tomatoes

1 medium yellow onion, chopped

5 cloves garlic, peeled

¼ cup (60 ml) extra-virgin olive oil

Pink Himalayan salt & freshly ground pepper to taste (about ½ tsp each)

1-2 tsp coconut sugar

1 tsp dried thyme

½ tsp dried marjoram

½ to 1 cup (120-240 ml) low-sodium vegetable broth, warmed (depends on desired thickness)

½ to 1 cup (120-240 ml) unsweetened coconut milk or extra creamy oat milk (depends on desired thickness)

Preheat your oven to 400°F/200ºC.

Spread tomatoes, onion, and garlic in an even layer on 2 rimmed baking sheets. Divide the oil in half, one for each sheet, and toss with the tomatoes until well coated. Sprinkle each sheet with salt and pepper, and stir to coat. Place in the oven, stirring every 10 minutes, and roast for 20-25 minutes, until the tomatoes start to burst.

Place the roasted tomatoes, onions, and garlic in a large soup pot. Add sugar, spices, and some additional salt and pepper, and ½ cup each of the broth and milk.

Carefully use an immersion blender to puree until smooth. If the soup is too thick, add more of the liquid. When it reaches desired consistency, taste and adjust seasonings.

Place on medium-low heat to warm up. Serve and enjoy!

May be an image of text that says 'Weekly Recipe ROASTED CHERRY TOMATO Soup SHALINE MILLER'

Love and Light,

Shaline

READY TO GET HEALTHIER!

Let’s talk! Schedule a complimentary Fresh Start Health Consultation with me today!

In the meantime, join my Facebook group.

ABOUT ME

I’m a Certified Integrative Nutrition Health Coach, Clean Food blogger, esential oils advocate, and author. I received my training from the Institute for Integrative Nutrition, where I learned more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I help men and women create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals – bioindividuality. Learn more about my training and my unique approach to health coaching.

REFERENCES

www.healthline.com/nutrition/foods/tomatoes

www.healthline.com/nutrition/lycopene

http://www.chicagobotanic.org/…/tomato_different_color

#recipes #tomatoes

You can have it all in 21 days!

Hi Friend,

Happy New Year!

What could you do with three weeks? I can think of a few things. You could look for, get and start a new job at that time. You could find a new house and put in an offer on it. There are thousands of courses you could complete in three weeks. All these things could completely change your life.

You could even get back your health in three weeks.

Wait, what? Come on. That’s just not possible. Getting back your health, feeling like a million bucks, and even losing a chunk of weight in three weeks? That’s never gonna happen.

It’s crazy to me how many of us can make huge, radical, life-changing decisions in a short amount of time, but when it comes to doing something as simple as taking care of ourselves, looking after the only body we’ll ever have, it can take years before we make even the slightest change.

But what if I told you it’s not only possible to make those changes, but to reset your life in just 21 days? And what if I told you you’ll be dropping weight, gaining tons of energy and even saving money on your grocery bill, and that none of these things will leave you hungry, feeling deprived or craving junk foods? Would you believe me?

I wouldn’t have believed me either, except I made that radical kind of change in my own life and I’ve been going strong ever since.

When I discovered what clean eating was all about, it was like a light came on and suddenly, so much made sense about what I’d been doing to my body, and how simple it really was to take care of myself. I didn’t need pills – acid reflux meds, powders, supplements and pre-packaged garbage, I needed good, wholesome, fresh and natural foods. 

It was when I took it to the next level by doing my training in Holistic Nutrition/Health Coaching at the Institute for Integrative Nutrition that I learned just how vital those fresh and nutritious foods are, how the don’t just nourish the body, but how they keep your immune system supported, fill you with sustained energy and make everything function the way it’s meant to. And to take care of our Primary Foods. All of this is based on….Bioindividuality.

And yes, it is possible to learn how in just three weeks. My Reset Your Life 21-day Program starts on January 10, 2022 and there are 50 spots available. So, why not treat yourself to the best gift you can give yourself this year and Book your gift now! It’s only $27!!!

Yours in health,

Shaline

Just a note: Every day I see so many people out there who are obviously uncomfortable, sick or in pain, but aren’t doing anything to take care of themselves. I just want to run up to them, give them a hug and tell them they’re worthy of self-care. You are worthy of it!

READY TO GET HEALTHIER!

Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!

Download your free Love Yourself Silly with Chocolate Recipe Guide with 20 chocolate recipes…as a holiday gift from me!

#healthcoaching #nutritioncoaching #wellnesscoaching

Natural Ways to Give Your Immune System a Boost

Boosting your immune system is one of the best ways to prevent getting illnesses like the common cold and flu. There are many ways to improve your immunities, including some natural remedies that are very easy to accomplish.

Try out some of these easy and natural ways to boost your immune system.

Live a Healthier Lifestyle

In general, being a healthier person in general can help you fight off illnesses and infections, and give your immune system a natural boost. This means focusing on those daily habits that you might need to improve, such as eating a healthier diet with lots of vitamins and minerals, exercising regularly, and drinking plenty of water. Getting adequate sleep is also really important for your general health and wellness, which is easier to do when you are eating right and exercising. For your diet, try to focus on whole foods like fruits and vegetables, switch to whole grains and complex carbohydrates, and cook more meals at home.

Take Echinacea

In terms of herbs and other natural remedies for your immune system, echinacea is definitely high on the list. You will see this herb recommended a lot for the cold and flu, and similar immune system illnesses, because it is so beneficial. Echinacea has natural properties that help to boost your immune system and help you fight off bacterial and viral infections more sufficiently than if you were not taking it. There are many ways to get more echinacea, from supplements to using the actual herb.

Don’t Forget the Probiotics

Probiotics might seem just like a trend or a hot topic, but that is only because of how beneficial they can be for your body. Probiotics are often promoted to people who have digestive issues, especially with a leaky gut. However, they can also help with your immune system and ensure you have the best protection possible from the cold or flu. Probiotics provide bacteria for your body, but it is a good type of bacteria. This allows you to absorb more nutrients into your body and helps to support your immune system, so that you can fight off the bad bacteria. You can either take a probiotic supplement or eat a healthy diet to ensure you get enough of them through natural food sources. 

If you have any questions, talk to your doctor about the benefits of probiotics for your immune system.

Get your 110-page copy of Natural Remedies for Your Health and Wellness Guide today!

Namaste,

Shaline

#natural #wellness #health

Daily Cold & Flu Prevention Tips

If you want to avoid getting the cold and/or flu, it all comes down to your lifestyle. There are a variety of things you can do or avoid doing each day that will reduce your risk as much as possible.

Wash Your Hands Regularly

This continues to be one of the best ways to prevent the cold, flu, and other viruses you get from human contact. If you wash your hands often enough, even minor contact with others who have the cold or flu won’t affect you. It is typically when you shake hands with someone who has the flu virus, then touch your nose or mouth, when you get the virus yourself. Wash your hands whenever you get the opportunity to do so, and use antibacterial soap each time if it is available to you.

Eat a Healthy Diet

You also want to keep getting enough nutrients and vitamins into your system to help build a barrier against bacteria and viruses that lead to the cold and flu. You can do this by eating a healthy, well-balanced diet. Try to go for fresh, whole foods, like fruits, vegetables, meat and poultry, seafood, whole grains, nuts, and seeds. With this making up the bulk of your diet, you will be getting plenty of nutrients to help prevent the cold and flu.

Get Moderate Exercise

Don’t forget about exercise! This isn’t just good for weight loss and improving your heart health, but can actually boost your immune system. When you have a stronger immune system, you have a better resistance to colds and other similar illnesses. Try to walk a few days a week or get other forms of moderate exercise on a regular basis.

Have a Clean Workspace

Not only will washing your hands help to prevent the cold and flu, but having a clean workspace also helps tremendously. In the workplace, no matter where you work, there is a risk of germs and bacteria spreading between co-workers. Try to keep antibacterial wipes at your desk, wiping down surfaces as often as needed, from the edge of your desk, to your phone and keyboard.

Take Your Vitamins

Lastly, if you struggle with your diet, you might not be getting enough nutrients to help prevent the cold and flu viruses from affecting your body. Taking extra vitamins and supplements can ensure you have the proper vitamin E, echinacea, and other nutrients that help you to boost your immune system.

Download your free guide, Natural Remedies for Your Health and Wellness.

Namaste,

Shaline

Workouts That Won’t Cost You Anything

Many people are under the misconception that they can’t workout because they don’t have money for a treadmill in their home or they can’t pay the monthly fee for a gym membership. However, there are plenty of ways to exercise without spending a dime. Assuming you have workout clothes that work fine, which can just be some comfortable pants, a t-shirt, and athletic shoes, the following workouts won’t cost you anything.

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Walking or Running

The basic type of workout you can do without spending any money is to go walking, jogging, or running. All you need is for the weather to be decent enough to head outdoors and burn some calories. Walking is good for most people, whether you are in shape, overweight, a senior with disabilities, or simply want to walk your dog. It is also something you can do with your kids, as a family, or with friends. Walking and running is also easy to fit into your schedule, whether you do it after dinner with your family or walk during your lunch break at work.

Swimming

Swimming is another great workout that shouldn’t require spending money. While you could spend money at a local gym or health center that has a swimming pool, that isn’t required. You also don’t need your own built-in pool in your backyard to swim. If it currently warm out, you could go swimming at the local beach, lake, or river. There are also some community pools that will be open to the public for free during the warm months of the year.

Dancing

The great thing about dancing for exercise is that you can do it anywhere and it turns into a fun family activity. If you are going out with your girlfriends, head somewhere that has a dance floor. You are enjoying quality time with your friends and getting in a good workout as well. However, you can also spend no money and dance at home. Turn on some music and dance while cooking, early in the morning before heading to work, or when your kids are home for the day. This can also be fun when it is raining or snowing out and your kids are looking for some fun.

Trampoline/Rebounder

If you have a trampoline in your backyard, it isn’t just for kids. Go out there and start jumping for 30-45 minutes, and you will be amazed by the excellent workout you can get from it. This is another way to turn exercise into a family activity. Or if you don’t have a trampoline, get a rebounder which is perfect for one person and it can be folded up so it doesn’t take up a lot of space.

Have fun working out!

Namaste,

Shaline

Nutrition 101: A Guide to Good Nutrition 

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Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer is no! Overall body health improvement as well as weight gain or loss must be factored into the equation or you could be heading for problems.

Correct nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely chronic diseases like heart disease and cancer. Proper nutrition, however, entails eating a variety of foods, monitoring your consumption of some food like processed foods and beverage items that contain lots of sugar or sugar additives, and counting calories or watching portion size. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control. 

To function properly, your body must have the correct combination of nutrients. Below is a general overview of nutrients.

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates. 

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.  

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat. 

Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat. 

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.  

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.  Note: Vitamins A, D, E, and K are fat soluble vitamins.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.  

You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week. 

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation. 

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Nut milk is a healthy option for a healthy diet. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid. 

Excellent nutrition is the basis of a healthy diet/lifestyle.

Namaste,

Shaline

5 Popular Essential Oils and Their Uses

Essential oils have been used for many years, both for emotional and physical health. You can use essential oils aromatically, topically and some people add essential oils to food and drinks.

There are many types of oils to use as a carrier oil such as olive oil, coconut oil, sunflower oil, almond oil, avocado oil, or sesame oil. People use essential oils due to its inhibitor, antimicrobial and medicated properties. Its use is spreading day by day as it has no side effects and can be considered as a natural solution for physical issues.

There are two ways to use essential oils: diffuse the oil and apply the oil to your skin. Some ingest essential oils in veggie capsules; however, it isn’t recommended unless indicated by the manufacturer. You can put a few drops on your feet or shake a few drops on the carpet to make your room smell great.

Before using any oil make sure it is diluted with water as all oils are concentrated, you cannot apply directly to your body.

Here are 5 popular essential oils and their uses is mentioned below:

1. Lavender:

Lavender has soothing and relaxing features. It is mostly used essential oil by people and is easily available anywhere in the market. It can be used as a scent to refresh the mind, to relieve stress and tension. By adding 2-3 drops on an insect bite as Lavender helps skin issues. Add 2-3 drops of essential oil to your hands, rub it in your palms and inhale deeply. Drop a few drops on your bed pillows before going to sleep which tends you to sleep faster and live in peace.

2. Lemon:

Lemon oil added in water can be used as a substitute for fresh lime. You can spray it in the room to keep your mind, mood cheerful and fresh. It also plays a vital role in cleaning household things. It removes the smell from dirty clothes while washing. Its odor prevents bad smell in toilets, dustbins, trash cans so can be termed as a good air freshener.

3. Peppermint:

It is the most flexible oil used all over the world. It is a food energizer; you can use it in tea, or a smoothie. It also supports the body, and many use it when they feel tired. You will feel happy when you breathe in its bottle.

4. Sandalwood:

It is one of the expensive oils, but its use is worth it. It possesses long lasting property. It cools down your mind after inhaling it or applying it on your neck. It also strengthens your body, keeps yourself active and increases your willpower. Taking a bath with essential oils has emotional and physical benefits. Massage oil throughout your body either at home or salon to be relaxed and relieve yourself from stress and tension. It also increases your microcirculation. You can use it as a home-based conditioner.

5. Tea Tree:

Tea Tree has a nice fragrance which provides cleaning solutions in the home. It cleans our home appliances. Tea Tree Oil has been known to help skin conditions. It kills harmful bacteria. It is also used to reduce body odor.

For more information on these oils, contact me at shalinehealthcoach@gmail.com, so I can send you samples.

Namaste,

Shaline

#essentialoils