Sandra's Blog

Spring Keto Celebration

Spring Keto Celebration

It’s Springtime and that means everything is in bloom.  I’ve been busy in the kitchen cooking up a delicious Spring keto dessert.  It takes a little time, but not too much and the results are great.  I used the Simple Mills Vanilla cake mix and put it in my silicone donut molds and baked for 15-18 min at 350 F in the oven.  Let cool then remove from mold and place on parchment paper to fill and assemble.

Lemon Curd:

3-4 lemons = 1/2/ cup of lemon juice

Zest from one lemon

1/3 C. Lakanto Powdered Monkfruit Sweetener

4 egg yolks

1/3 C. Unsalted butter cut into cubes

In a glass bowl mix the egg yolks, Lakanto, lemon zest and lemon juice.  Whisk together.  Place over a pan of simmering water and whisk for 8-10 min (until the curd has thickened.  Take off heat and whisk in cubes of butter until smooth.  Let cool.

Meringue:

4 egg whites

1/4 tsp. Cream of Tartart

1/3 C. Lakanto Powdered Monkfruit Sweetener

Mix all...

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Halloween Sweets

Happy October!  I know, I’m late getting this out ~ I have no idea where the time has gone.  October is conference month which means just about every weekend I’ve been out at conferences (including this one).  In fact, I’m in my hotel room now typing this because I wanted to update everyone on what is going on at LTS (Life-Thyme Solutions).

First, I have taken on the position of Director of Education for Marco Pharma International, LLC.  Those who know me, understand how highly I value education.  I now have an even larger opportunity to share knowledge and experience with practitioners utilizing natural remedies.  It’s a very exciting time but it will limit my consultation availability.

Second, I want to remind you that the Be The Healer class is an online class anyone can purchase and take.  It’s the cornerstone of what I educate clients on when they consult me about their health.  How to get started?  What...

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Amazon Store

Happy mid-August!  I hope this email finds you healthy and well.  

In today's political hot topic of healthcare, it pays to be informed about current health issues, your own health history and to know how to self-monitor with simple biomarkers.  

I get asked a lot about what products to use when making healthy choices.  While my suggestions always change as I learn and grow, I have put together an Amazon link list on my website where you will find most of the resources I like to use to monitor my own health.  You can find the page here: STORE

Some of you may know this already, but I believe the choices we make towards health should be for our own personal benefit.  This means, for example, if Ketogenic diet works best for me, Paleo or Mediterranean might work best for you.  The key is to find out what works for you.  Have you done that yet?  If not, you may want to start with the Be The Healer Journal where you can begin to keep...

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August 2017

Welcome To The Dog Days Of Summer - August!

This is the first week of August and here in Eugene, Oregon we are expected to hit triple digits on the thermometer!  Not to mention that August 21st will bring the Solar Eclipse with prime views from our little town.  These are momentous events for Eugenians.  What do I suggest for such events?  Keeping a record by journaling! 

Which brings me to the big announcement:  I have created a companion journal which works as a complement to the online Be The Healer wellness program or can be used stand-alone.  For those who have watched the 4x20 Magic Morning you will see I suggest journaling for 20 minutes every morning, but I also journal every evening.  So, the new Be The Healer Journal has space for both.

If you are in Eugene you can stop by the office and pick one up in person.  They make wonderful and thoughtful gifts too.  So if you or anyone you know would like a new journal you can click...

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Vacation Healthy

Summer is synonymous with vacation.  This is the time of year when many Americans start their travels.  Where will you go?  Do your travel choices follow destinations, family or friends?  

According to the U.S. Travel Association:

  • Top leisure travel activities for U.S. domestic travelers:
    • (1) visiting relatives;
    • (2) shopping;
    • (3) visiting friends;
    • (4) fine dining; and
    • (5) rural sightseeing.

For those who want to stay healthy during travel, there are a few tips and tricks I like to practice.  As you can see from above, visiting relatives is the number one top leisure travel activity for Americans.  This can be a tricky thing.  Relatives are not always on board with healthy lifestyle choices and the biggest issue I hear about is FOOD.

For my body and lifestyle I choose to eat low carb, high fat and moderate protein with most of my carbs coming from berries and a wide variety of vegetables.  This works for me, but doesn't always work when...

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Vacation To Rest, Recharge and Rejuvenate

How do you recharge?  If you are like most Americans you work hard, play hard and most of the time you have to schedule "me-time".  However, this is my birthday month and it's a big one (cough- fifty- gulp).  So I decided to try the whole vacation thing.

I wrote this as you see me in the picture above - relaxed in Mykonos, Greece at a garden taverna with sunshine dancing through the trees and birdsong all around.  

Now I am definitely not one to slow down.  Vacationing usually revolves around a business trip as if I have to justify it.  Alright full disclosure after vacation I AM teaching for two days in New Jersey and meeting with practitioners.  But that is a week away.  For now I am trying to remember why I don't do this more often.  

Americans tend to have the most unused vacation time in the world.  What is wrong with us?  I teach holistic health and in doing so I have found myself coming up short in living a holistically...

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Healthy Herbal Garden

garden healthy herbs may May 10, 2017

Healthy Herbal Garden - Welcome May!

May is finally here with warmer weather and everything is coming up GREEN!  I love this time of year because the song birds are singing and the weather is beautiful.  This is a picture of one of my container herb gardens this year.  Fresh herbs can be simply grown no matter how much gardening space you have.  I love to cook with fresh organic herbs so I hope you are are planting your own to enjoy.

This is also the time to remember to support your local farmers' market and/or sign up for your local CSA.  You can go here: CSA DIRECTORY and find out what Community Supported Agriculture (farms) you have around you.  If you have a Biodynamic farm around you all the better.  These special farms are based on the teaching of Rudolf Steiner and I feel blessed we have this availability in Eugene, Oregon.

Right now, what is in season at the Farmers' Market is everything GREEN.  Green onions, green lettuces...

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NO MORE SUGAR!!!

Those who know me, know I was a sugar addict.  What is the difference between someone who enjoys a little sweet now and then and an addict? 

First, you can't eat just a little sugar.  If you do, you simply want more - which creates a whole cycle of addiction. 

You know that little voice in your head?  The one that says, "One bite won't hurt".  Well for a sugar addict that voice is heard and heeded even if you know you shouldn't.

Last September, after comparing 4 quarterly cbc blood tests side-by-side, I noticed my glucose levels (while not at diabetic level) were consistently rising.  Not only that, I had a hypoglycemic event that led to an ER visit.  That is when I decided my addiction had to end and I went on a keto diet. 

In my consulting office we have a few simple screenings we can do.  One is to look at a few drops of urine through a sugar refactometer.  This screening does not diagnose diabetes (only your doctor can do...

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Ah Choo! Sneezes &Sniffles Are Upon Us!

 

 Season For Sneezing

It is no April Fools joke to wake up with a sore throat, stuffy nose and thick head.  However, this is the season for sneezing.  

Many times clients are surprised to see or hear me with a stuffy head.  Once they get to know me, they understand that I am not one to SUPPRESS symptoms but to EXPRESS them.  That's why I clear them faster.  

Spring allergens/colds/flus should not last more than 7 days.  If so, you may be suppressing or have compromised health.

Many will want to gravitate to antihistamines and anti-inflammatories when suffering.  Instead, I hope you'll try the following tips to get things flowing again:

1) STEAM  - When?  Anytime even in your cubicle at work.  Steam helps to keep the mucus passageways moist.  So steaming as much as possible is great.  After all, we don't want to suppress the mucus we want it to do it's job (have allergens stick to it) and get them out!...

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Welcome Spring!

Spring Equinox is here!

Welcome spring!  The time of blooming and birdsong is here and I, for one, am very happy.  This vernal equinox is said to be a time to celebrate rebirth, new hope, starting over and other beginnings.  It is a perfect time for me to launch my new 6 week online class, BE THE HEALERTM program.  

In the hopes of sharing my own journey of wellness with more people than I can personally consult with, I've created this class to give everyone interested in raising the bar on their wellness, a chance to do so.  An initial consultation as a health coach with me is $250 for 90 min.  But there is so much work you can do on your own to get going and this class at $97 is a bargain.

Your class will include six weeks of videos, tips and hints, webinars and more.  Simply click on the bottom of the page under BE THE HEALER or click HERE to sign up today.  

I am really proud of this class.  It feels good to have something out in...

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