6 Pumpkin Health Benefits I Bet You Didn’t Know

/in , , /by

 

This orange squash usually makes a grand appearance at most American households during Halloween and Thanksgiving but adding this veggie to your diet every week would give you so many health benefits. Here’s a fact that fitness enthusiasts will love- pumpkin health benefits also include giving your body plenty of fiber and being low in calories because of its high water content.

Let’s look at 6 pumpkin health benefits you could be missing out on:

Regulating Blood Pressure Levels

Pumpkin has plenty of Vit C and potassium which play a role in keeping the heart healthy and heart functions better regulated. More potassium means lower chances of stroke, better blood pressure levels and healthier bones. The antioxidants found in it help to stop bad cholesterol from forming deposits along the walls of your blood vessels.

Antioxidant Storehouse

Pumpkin health benefits include giving your body a host of vitamins and minerals which boost health, not to forget its radical fighting properties like alpha- carotene and beta-cryptoxanthin. Plus, its natural orange shade is thanks to the presence of beta-carotene which helps to protect you from prostrate cancer and keep your eyes from degenerating.

Fight Diabetes

Pumpkin seeds help the intestines to absorb glucose better besides helping the liver function more effectively. Pumpkin health benefits also include lowering the risk of type 2 diabetes and helping the body absorb sugar more slowly thereby helping you avoid the sudden spike in blood sugar levels that are dangerous.

Immunity Booster

Kids often have a problem with low immunity and one way to improve that is by including pumpkin in their diets. Pumpkin health benefits include Vitamin A which helps to fight infections and Vitamin C which helps to heal wounds faster. Vit E, iron and folate are three other nutrients that each help to boost immunity.

Diet Friendly Veggie

Pumpkins are low in calories and here are a few tasty ways in which you can enjoy them:

  • Puree a cup of pumpkin and add it to your regular pasta cheese sauce. You’ll enjoy the richer flavors.
  • Blend pumpkin and add chicken stock and veggies to it for a hearty flavorful soup. Great for long winter nights and for keeping calories in check.
  • The next time you bake a cake, add a cup of pumpkin puree to the batter as well- it’s a good way to up your fiber intake.
  • A good way to begin the day is by enjoying a stack of pumpkin pancakes drizzled with cinnamon syrup.
  • Dice pumpkin into small cubes and lightly roast them with salt and herbs. You could also add the seeds too for some crunch.

Give You Radiant Skin

Can a veggie actually make you look better? Well, apparently one of the pumpkin health benefits include protecting sensitive skin cells from long-term UV ray damage and enabling the skin to produce more collagen which keeps it looking youthful and healthier.

Interested to know which vegetables can give your body the most benefits? Simply spend 5 minutes of your time to send me an email and we can kick-start your journey to perfect health!

Beat Hereditary Diseases Today

/in , , /by

Hereditary diseases are often studied very closely by experts in the medical field. The fact that humans can pass on a number of inherent traits to their children through their genes, by itself appears to be nothing short of a miracle. So while there are some characteristics such as the colour of the eyes or hair that are easy to point out, its just as difficult to say what kind of hereditary illnesses have been passed on to the next generation merely by looking at outward appearances.

Hereditary Diseases Examples

Here are some of the most commonly found hereditary illnesses that are usually passed on from one generation to the other:

  1. Diabetes or insulin resistance.
  2. Heart diseases and high blood pressure.
  3.  Cancer
  4. Neurological illnesses such as Alzheimer’s.
  5. Other medical conditions like premature baldness, arthritis, obesity or speech disorders.

Although science would say that certain genes of hereditary illnesses that are passed on would invariably show up sometime or the other in a person’s life, there is no need to despair if you have any of these illnesses in your family. One of the greatest gifts of the human body is its ability to heal itself and to ward off both diseases and illnesses when given the right tools. Irrespective of what stories and facts your genes may have to say about you, living a healthy life is not impossible.

L.E.A.N In

One size does NOT fit all and my wellness programs have been designed keeping this simple truth at its very core. I tailor make a program for you that addresses those areas in your life that need to be worked on. The four mantras I believe in include:

Lifestyle– A healthy lifestyle is so important in getting the best out of life itself. The right habits and the benefits of healthy living will have a huge impact on both your personal and professional life.

Exercise– It’s true that exercise does wonders for both the brain and health. You don’t need to train for a marathon but by finding the workout that best suits your body type, you’ll soon enjoy great health.

Attitude- Negativity does nothing for the mind and soul whereas the right positive attitude can take you far in life. Developing a positive attitude can help you build resilience and mental toughness.

Nutrition– There’s a difference between eating to stay full and eating to give your body the right nutrients it requires in order to function properly. The right diet chart for you will empower your body from within.

Shine Health Total Wellness 365

Wellness isn’t a journey or a transformation for a month or two; rather the positive benefits of a good wellness program should be experienced year after year. If you’re ready to make changes to your every day in every aspect of your life, then you are certain to feel a number of positive benefits come your way. Most importantly, you wont only feel a change in your physical and mental health, but you’ll also learn how to deal with stress effectively with a series of personal coaching sessions from me.

I’m here to tell you that hereditary diseases do not need to ruin your life and with the right guidance and positive outlook, you can reverse the clock from today onwards. Get in touch with me today and let me help you take the first step towards optimal health.

 

Natural Foods That Boost Serotonin

/in , , /by

Also known as the ‘Happy chemical’, serotonin is a very important neurotransmitter in the body which silently plays a number of roles which directly and indirectly contribute to your well-being.

 

What Does Serotonin Do

  1. Well, for starters it helps the body adjust and re-adjust its internal clock by regulating your sleep-wake cycles.
  2. It helps you to keep you happy and your spirits ’lifted’.
  3. This chemical has a big role to play in your social life (read the way you behave with others) too.
  4. It also silently has a big impact on digestion, memory and even on one’s sexual appetite.

 

Its Other Face

Here’s the scary part- low levels of this happy chemical have been linked to depression and if the body is unable to produce serotonin in adequate amounts, many other symptoms may also be noticed. High anxiety, feeling ‘blue’, sudden aggression, lack of appetite and even insomnia have been linked to low serotonin levels in the body.

So now that we’ve established that normal levels of this happy chemical are so essential to being your best self, here’s the good news- It’s very much possible to get your daily boost of serotonin just by eating the right foods! Trytophan which is used by the body to make serotonin is found in many protein sources.

 

7 Foods To Elevate Serotonin Levels

Salmon

So, we knew that salmon ranked high when it came to omega 3 fatty acids which give skin a natural glow and also make the brain smarter. But did you know that eating just two portions of salmon per week could keep you happy inside out? Yes sir, it most definitely can!

Eggs

Eggs have been getting quite a rap for being bad cholesterol boosters and the like but the fact of the matter is that, one boiled egg when eaten with the yolk can not only put your body into happy chemical production mode but also give your health so many other benefits. Don’t miss out on them by just eating the egg white.

Cheese

There’s a reason why eating a slice of pizza makes you feel so fulfilled and it’s all thanks to the cheese. Yes, cheese does have plenty of saturated fat which is why I advise eating it in controlled portions but when you do cut yourself some cheddar or brie, savor every bite because you’ve made your inner self very happy.

Soy

Vegans rejoice! Soy is an excellent source of tryptophan so if you’re feeling blue and just not up for anything, sip on some chilled flavored soy milk or just shallow fry a few cubes of tofu. Soy helps boost the production of hormones in the body and gives you plenty of easily absorbed calcium too.

Nuts & Seeds

So, you said no to a slice of hot buttered toast and reached out for a handful of mixed nuts instead. Good for you! Nuts are probably one of the most underrated healthy snacks you could enjoy guilt free primarily because they contain so many healthy fats which help your body. Plus, not to forget they have so many vitamins, trace minerals, antioxidants and even fiber that keeps your serotonin levels high.

Nutritionists say that your body is able to absorb tryptophan better when healthy protein is eaten with a helping of good carbohydrates. So make sure that you serve wholesome grains, leafy veggies, pulses or legumes at mealtimes so that the food you cook truly nourishes the body from within.

Get Your Sparkle Back With Summer Cleansing Drinks

/in , , /by

So, it’s that time of the year when the summer heat is at an all time high and you’d love nothing better than to stay indoors and put your feet up. Summertime usually means evenings at the beach and sitting outdoors with the family, but it’s also that time of the year when you should pay special attention to your health. On one hand, your skin needs to be extra protected with regular sunscreen application and on the other hand, you should take care to rehydrate yourself every hour or two. And no- sipping a cold fizzy drink or gulping down a chilled beer does not count as hydration!

Water is by far the best liquid you can consume in the hot summer months to keep your body functioning at its optimum, boost your immunity, skin glowing, maintain a healthy weight and even keep your feeling refreshed. This summer however, instead of reaching out for a chilled glass of plain water, how about giving your body extra benefits by sipping summer cleansing drinks instead?

 

Benefits of Summer Cleansing Drinks

To be honest, I love the fact that there are so many different ways that you can play around with both fruity and herbal ingredients to get a different refreshing flavor each time. There is no one right way or recipe to create your own summer cleansing drinks because each fruit, herb or veggie offers its own bounty of goodness. Secondly, it’s a great way to ensure that your body doesn’t lose out on essential electrolytes and vitamins which are usually lost quickly through sweat. Thirdly, the right combo of ingredients can also help boost your metabolism and help you burn fat faster (and who doesn’t like that?).

 

My Top 5 Summer Cleansing Drinks

 

Coconut Water

Filled with the electrolytes your body needs to prevent itself from going into dehydration mode, Mother Nature also added heart boosting properties, antioxidants and multiple other benefits to coconut water just for you. Enjoy at least one glass of fresh coconut water every day.

Lemon and Mint

Keep forgetting to take your Vit C pill everyday? When you add a few wedges of lime to a jug of chilled water, topped with mint for freshness, you give yourself naturally occurring Vit C which is great for you. It’s a natural detoxifier and aids in digestion. Plus, it cools the body too.

Guava & Watermelon

A summer favorite, both these fruits are even yummier in the sweltering heat and taste great together. Watermelon in particular has a high-water content and helps to cool down the body instantly whereas guava has plenty of vitamins. Great way to stay cool from inside.

Cucumber & Lemon

Cucumber doesn’t just taste great in a salad- it tastes even better when used to flavor natural water! Its high-water content keeps the body cool and can also promote healthy weight loss. Plus, you get plenty of Vit C too, with a natural citrusy flavor.

Green Monster

Give your body the ultimate green boost by enjoying a blend of spinach, avocado and kale all of which contain ample chlorophyll and phytochemicals which boost immunity and can help you maintain a healthy weight.

Introducing summer cleansing drinks in your diet is just one easy way to get your daily dose of fruits and veggies. Keen to know how else you can easily make fresh produce a part of your diet? Then just write to me or connect with me on social media to find out more.

5 Mother’s Day Tips For Moms Everywhere

/in , , /by

Mother’s Day is just around the corner on May 12. Motherhood is without doubt an important milestone in a woman’s life that changes her life in many ways. Playing the role of a mother is one that requires steadfast commitment to learning, adapting and changing oneself according to the circumstances. While it’s important to ensure that your kids have the best of you at all times, it’s just as crucial to love yourself and to prioritize your well-being too. Here are our 5 tips to follow this Mother’s Day which will help you be the best version of yourself.

Eat Healthy

Junk food is easy to dish up and takes not more than 5 minutes to cook in the oven, but it does nothing for your health other than giving you loads of unhealthy fats and bad carbs. Make the switch to healthy food that’s free from preservatives, sodium laden sauces and additives. You’ll love the glow on your skin and your health will improve too.

Get Physical

Including some form of physical activity in your every day is important for general well-being and keeps you protected from diseases too. Physical exercise can help you in many ways- it builds stronger bones, reduce cancers, help in weight control, improve flexibility and help you live longer. Working out may become difficult as you age, but the benefits are too good to pass up.

Manage Stress

Stress is such a killjoy, it makes even the smallest of tasks seem so tedious and in its extreme forms can even lead to anxiety related disorders and depression. Managing stress day by day becomes easier when you learn small stress management techniques that can help you deal with problems better. This Mother’s Day, wake up to the healing techniques of meditation and yoga.

Enjoy a Social Life

Studies have shown that women who enjoy a healthy social life (and no that does not count sending messages to friends on Facebook) are likely to deal with stress better and lead happier lives. We all need our time away from the family and what better way to spend it than with your girl gang. It’s Mother’s Day and one of the best ways to celebrate is with other women you love. No matter how busy you get, meet up at least once a month or more.

Go for Checkups

Most of us avoid going for regular health checkups because we rarely think that there could be a disease or a serious health concern lurking somewhere in us. Studies show that most of the illnesses and diseases that we face today can be avoided just by going for periodic checkups. Regular blood tests as well as a mammography and a pap smear are a must at least twice a year.

Life has its share of highs and lows and that’s why it’s important to pay attention to your health and well-being every day. Simply put, if you don’t feel good from within, then you will not be able to perform at your optimum be it at work or at home. I’m here to help you ensure that you live life to the fullest not just on one day of the year but every single day. If you think you’re ready to take that first step to wellness this Mother’s Day, then send me an email today and let’s get started.

8 Healthy Food Substitutes For You

/in , , /by

Eating healthier is a lot easier than you think and if you’ve been wondering if you could swap an ingredient here and there so that your family could enjoy more wholesome food, then you’re definitely not wrong. Sneaking in protein and nutrient dense ingredients can actually enhance the flavor of your dish itself and I think your family will love the extra zing in their food. Here are 8 food substitutes that I highly recommend for your kitchen:

Replace White Flour

White flour on its own does nothing for your health but when you use black bean flour as a healthy food substitute, you give your health a boost. Chock-full of iron, fiber and protein, black bean flour is gluten free and is ideal for weight loss too. Your signature brownies will taste just the same.

Veggie Ribbons For Pasta

Carb lovers can’t do without their pasta fix but what if you could put a little spin on traditional carbonara and make it really healthy too? Squash and zucchini are two veggies that are becoming quite popular as white pasta replacements. They’re easy to cook, are light on the tummy and have plenty of nutrients to offer thus making them affordable food substitutes.

Goodbye Butter

If you love baking sweet treats, then I’ve got a healthier alternative to butter for you- unsweetened applesauce. I bet you never thought that this healthy brown mush could work as a food substitute but it does. Applesauce contains fiber, Vit C , is naturally low fat and has much fewer calories than butter.

Substitute Dairy

Dairy allergies are on the rise in the country and if leaving out dairy from your cupcake recipe seems unthinkable, then I have a yummy food substitute to suggest- almond milk. Low in calories and high on taste, almond milk is a blessing for those who are lactose intolerant. Plus they strengthen bones and are rich in Vit D too.

Say No to Sugar

A daily cuppa without its best mate sugar sounds depressing. But what if you could use a natural flavor enhancer minus the ill effects of sugar crystals? Vietnamese cinnamon or Saigon cinnamon is anti-inflammatory and helps to reduce blood sugar levels naturally, making it one of the best food substitutions you should adopt today.

Substitute Cheese

Again, a wonderful lactose free food substitute which is both vegan is low in calories, sodium-free and sugar-free, nutritional yeast comes in both fortified and unfortified versions. The highlight of these flakes or granules is that it releases a nutty cheese like flavor which enhances any dish that it’s added to.

Reduce Sodium Intake

Food without salt is tasteless but do you know that high intake of salt every day actually stresses the body out, especially the kidneys? A healthy food substitute to consider especially for patients with hypertension, is lemon juice instead. Its tart flavor is also packed with Vit C and acts as a gentle toxin cleanser too.

Healthy Sautéing

Sautéing is one of the best ways to bring out the hidden flavor of veggies and meat, but shallow frying in oil does little for your health. Try using veg broth instead without compromising on the brown flavorful texture as it won’t interfere with your heart health the way oils do. It’s an easy to adopt food substitute for your family.

Food is actually medicine for the body and the right nutrients can help keep a host of illnesses and diseases at bay. Living a healthy life well into your old age is no longer impossible. To find out how to become a healthier version of yourself, get in touch with me through email or by phone today.

The Benefits of Green Veggies In Your Diet

/in , , /by

 

You’ve probably read that one of the best health benefits you can give yourself is to include colorful vegetables in your diet. By consuming veggies of different hues, you give your health a cocktail of essential vitamins and minerals. Today, however, I’d like to pick out from one color from the rainbow and talk to you about the benefits of adding greens to your daily diet.

Greens these days are heavily promoted by fad diet enthusiasts and by celebs who swear by veggie smoothies. Grandma was right- greens are great for you. Greens like kale, broccoli, lettuce, arugula, romaine, spinach are favorites at the dining table in most homes. Here are 7 benefits you can enjoy just by adding green veggies to your meals from today:

Calorie Buster

Leafy veggies are low in calories making them the ideal partner in weight management. Plus  nutrients like potassium and magnesium and vitamins like Vit C  occur naturally in the leaves. These can help improve cardiovascular health and burn fat simultaneously.

Low GI

Leafy green veggies are ranked low on the glycemic index which is great news for anybody trying to eat healthier. By including a healthy serving of greens each day, you’re also less likely to binge on junk food and snacks.

Diabetes Buster

Plus, greens are also beneficial for people suffering from type 1 and 2 diabetes. They help manage the secretion of insulin efficiently thus leading to more stable sugar levels.

Vit K

Vitamin K is found in abundance in most green veggies and it’s important for improving bone density and heart health. Just a 250 ml serving of raw kale can give you 6 times the body requirement of Vitamin K per day.

Vision Protector

Dandelion leaves and kale have ample amounts of lutein and zeaxanthin. Both are essential to containing eye damage and decreasing the risk of cataract.

Toxin Cleanser

Toxins get built up in the body with time and can interfere with the natural rhythm of the digestive system. Green veggies like broccoli (which belongs to the cruciferous vegetables family) are chockfull of antioxidants, and act as natural body cleansers from within.

Omega 3 Resource

Plus, most green veggies are also naturally rich in Omega 3 fatty acids which are great for the brain and support healthy cell regeneration besides fighting ageing (and who doesn’t like that!).

So, should you enjoy your green veggies roasted, broiled, steamed or juiced? I recommend eating them as close to the natural form as possible for maximum benefits. If you’re ready to get started on a whole new journey of self-discovery and wellness, then simply pick up the phone and talk to me or email me, today.

Define IT!

/in /by

What is your #1 IT? That elusive thing you’ve always wanted. Does IT come and go in your mind? Do you catch glimpses of IT before IT gets gobbled up by your busy life?

I remember, as a new parent, I just wanted someone to give me a plan and tell me what to do. I wanted to feel in control, trust that I would know what to do, support that new precious life, I wanted vibrant health, and to be empowered as a new mom. 

There was no guide for what I was looking for though. What I found was a complicated web of books, articles and opinions everywhere I searched. Fact or fad, I put stock in it leading to vague fear about my capability to raise my daughter AND keep my identity. Everywhere I turned the plan was different, with a different set of rules and philosophies, and so I adapted, or at least, tried to. My search for a roadmap looked more like a treasure hunt, it was exhausting. 

Then, I found my tribe. A network of people like me, who wanted incredible health, practical, proven solutions instead of fads, and a community to support it all. The desperation faded away and I could trust my natural ability to parent my daughters, three now, and find myself again. I became a mentor to others that needed a hand with their health and family, and began experiencing vibrant health. 

Today, 17 years later, I see a similar pattern in the arena of health and wellness. So many opinions and plans that are touted as being the one correct way to wellbeing.

Are you surrendering your health because the mythologies about nutrition and wellness keep you in analysis paralysis? 

IT doesn’t have to be so complicated.

Get clear on your intentions, no vague anything here! 

Here’s a few SHINE questions to get you started…

What does ideal health would look lIke to you? 

How does it feel to be there? 

What will you be doing that you are not doing now?

What key relationships are going to support you? 

What skills will you need to develop?

If you don’t have a clear vision of where you want to go then how will you get there? Once you define that, find the tools to support you. If you choose a program make sure science shows it works.

Email me your answers to these questions and I’d be happy to share my complimentary assessment with you. 

The S in SHINE is for self!

/in /by

SHINEHealth – Start with S


When I named my business SHINEHealth, I knew the “S” stood for self.

Self is a powerful four-letter word. Sometimes we think of it with the same guilty feeling that we do with that other category of four letter words!

For me, I sometimes wonder if I will become self-consumed and forget about everybody else if I focus too much on myself. It feels like I could enter an all-consuming space that I might not ever come out of! Then I remind myself that self is the beginning of health, and that if I serve my body it will serve me back.

Knowing this means that you must become a leader of yourself as the first step in your health journey. I’m not suggesting that you send yourself into a tailspin of redesigning your entire life in one fell swoop of course! There are distinct steps to change and the process unfolds in stages: Precontemplation, Contemplation, Preparation, Action and Maintenance.

Change is a journey and not a destination.

Is there something you been wanting to attain? A health goal that’s been nagging at you for a long time but you haven’t been able to get it mapped out? What if you could get the gears in motion and make yourself a true priority?

What if all the things that you see as obstacles actually started to fit into the puzzle of your health journey perfectly? It all starts with a small action, a decision to start.

Maybe it’s evaluating the distractions, maybe it’s setting a new mark or checking in to see if the previous goal still fits. I invite you to carve out some time for yourself to think about this because you are worth it!

 

If you need an accountability partner or discussion mate I’m here for you. You can send me a message with your thoughts at suzyjp@gmail.com or visit me at www.shinehealthllc.com.

 

We believe your intended life waits for you.

And it is accessed through the door of your health.

ShineHealth provides knowledge-rich coaching, practical nutrition plans and whole food

supplementation based around you and the inherent power of your health.

We apply meaning and purpose to a complex subject. The SHINE model of wellness goes

deeper than diet plans and fads, down to the roots of your unique health needs, desires and

goals. On the other side is your intended life. With your commitment and our coaching, your

health becomes your true wealth.

July Self Journeys

/in /by

 

Oh the glorious month of July in Colorado! I feel like I’ve waited all year for this time. We can step outside unencumbered by jackets and the evenings linger stretching out our daily July gifts. For me, this is a time to dream and realign with my intentional life. In the absence of false new year pressure to set goals, it’s as if no one is expecting me to do this internal navigation which makes it all the more authentic and personal.

One of the areas that always comes up for me is my intended health journey and getting my daily rituals in check with my vision for the future. It’s easy for the day to get busy and demands to start flying leaving our wellness plan on the back burner until it’s time for bed. We put off our needs until tomorrow, again. One of my favorite quotes is “Run the day or the day runs you”, it’s a reminder for me to accept my power to create my health picture.

What are some areas that tug at you for attention when you get in touch with your inner compass? Here are some actions to take today to get clarity on your wellbeing.

1.      Get a fresh notebook and let your thoughts flow about what you would like your health to look like next July and even further into the future.

2.      Now jot down the obstacles that are holding you back, no judgement here, just get it down.

3.      Write down one step that you can do today to move you closer to this healthy vision of yourself.

This exercise will scratch the surface and get you in momentum toward your intended health journey. This month I’m offering a free half hour session along with my 6 point Health Evaluation that will help you get in touch with your wellness goals and desires. Head over to www.shinehealthllc.com to get started.

Happy Healthy July!

Suzy