Let’s Get Walking!

Our February here in Southwest Virginia has been mostly snow and freezing temps and the last two days have been pouring rain. Today, the sun is shining brightly and, although it’s blustery out there, it’s nice and warm. This may be “false spring”, which is common in our neck of the woods, but I’ll take it nonetheless. The snowdrops have suddenly popped out of the mud. I always get so excited to see the first snowdrops!

So, I’ve been thinking about wanting to get outside more as spring weather approaches. And what better way than to just get out there and go for a walk? Walking is funny…it’s one of those things that everyone knows is good for you, but very few take it seriously enough to do it on a regular basis. We live such sedentary lives these days…we sit at desks for work and much of our entertainment involves some sort of indoor, passive activity, like watching TV, playing video games or just doom scrolling Instagram. For thousands of years, peoples lives centered around mostly outdoor work and activities. No one really had to think about walking, because it was the way of life. You would walk to town to run an errand, you might walk to the market, to a neighbors house for a chat, or walk around the farm as you did your chores. No doubt, 10,000 steps would have seemed like nothing to people of the past.

Today, however, the average person walks about 3,500 steps a day. That is simply not enough to maintain good health. Yet, walking seems too simple. We are constantly looking for the magic pill, the right workout, the one thing that is going to change our health and mindset and mood. But, the first place we should be starting is with a simple walk. Although there is no one magic pill and we really should stop chasing it. Walking comes pretty close. Here’s why…

• It’s free! One of the many complaints about trying to improve ones health is that it costs too much money. Walking costs nothing by a little bit of time and planning.

• Walking at least 7,000 steps a day reduces all causes of mortality by 50-70%

• A 10 minute walk after meals is enough to lower your blood sugar. Healthy blood sugar levels reduce the liklihood of diabetese later on.

• It lowers your risk of dementia and Alzheimer's Disease

• Improves sleep

• Supports healthy aging and longevity

• Has been shown to help with reduce depression symptoms and aid in mental wellbeing in general

• Gets the creative juices flowing and helps you think more clearly

The list goes on. Walking has been studied extensively in recent years and the benefits are adding up. In the Blue Zones, places in the world where people routinely live to 100 or beyond, walking is one of the common factors that contribute to their longevity.

Walking also has this interesting ability to help with interpersonal communication. Have you ever found it easier to have a conversation with someone when walking side by side with them, instead of sitting face to face? I know I have. Something about getting the blood pumping, the creativity is flowing, and that moving forward together action seems to propel our brains forward. It can make a difficult conversation easier. If you have a child or teen that you’re trying to get to open up to you, try going on a walk together. If you want to have more open communication with your spouse, try taking a walk with them. If you want to get to know a new friend, but it still feels a little awkward, try inviting them on a walk.

What about the whole 10,000 steps thing? It’s been well established that this number was chosen somewhat randomly by a Japanese company trying to sell pedometers in the 60s. However, enough studies have been done over the years to show that getting at least 7,000 steps or more have definite measurable health benefits. 10,000 is a nice round number to shoot for to be sure you are getting the benefits mentioned in many of these studies, but whatever works for you and your lifestyle. I like to suggest 7,500 to 10,000 as a good goal for most people. And that’s the other thing about walking, nearly everyone can do it and will benefit from it. You may need to tweak the amount of time you walk, the pace, you may want to wear a knee brace or be careful not to walk far without assistance…but most people who aren’t in a wheelchair or experiencing major mobility issues can go for a walk. So, it’s a great place to start when it comes to fitness and movement.

By adding in about 10 minutes of walking a day, you can increase your steps by 1,000. So, why not try adding in 10 minutes a day each week to get to that 7,500-10,000 goal? Take the dog for a walk, walk around the office building on your lunch break, take the stairs, park farther away from the entrance in a parking lot, pace around the yard while you watch your kids play. These little things really do add up. We just have to find a place to start and set the intention.

So, my goal for March is to get out and walk my dog or my son for at least 15 minutes a day. If it’s yucky weather, I’ll get on the treadmill. I know my dog will love it, my son will love it, and my body and brain will certainly love it. Why don’t you join me? Drop me a comment and let me know about your walking goals this spring!

What Produce Is In Season and How to Use It

You may occasionally run across those “in season” produce lists and think “awesome…now what? Do I just go buy everything on the list and start snacking on it? My family hasn’t ever tasted (or heard of) some of these things!” What makes in season produce better than just buying whatever produce you want whenever you want? We’ll discuss that and what to do with the food once you bring it home.

It’s February and here I’ll share a list of produce that’s at its peak of freshness now. But first, why not buy tomatoes this time of year? In short…because they are disgusting! Haha! People 50 years ago and previous usually only had available to them at the market what could be grown in their region at that time of year. Now, we get food shipped from all over or grown in greenhouses during winter. Don’t get me wrong, greenhouse food can be perfectly delicious and healthful and it helps extend the growing season. And, one perk of getting food shipped from far away is that we have access to bananas, avocados, kiwis, etc. up in the more Northern areas where we can’t grow them at any time of year. But, the problem is that most out of season food is shipped from quite a long distance and it is more expensive and tastes so much less delicious than it would if it were in season. With “in season” produce, you save money (this is one of the simplest and most cost effective ways to support your health every day), usually it’s harvested closer to home and therefore retains it’s nutrients far better than the stuff sent across the country. The sooner you eat a food after it’s been picked, the more nutrients it retains.

So, without further ado, what’s in season in February?

• Arugala

• Asparagus

• Asian Pears

• Beets

• Bok Choy

• Carrots

• Kale

• Pretty much all citrus (grapefruit, clementines, tangerines, etc)

• Sprouts

• Brussells Sprouts

• Broccoli

• Fennel

• Radishes

Ok, so that list looks great, but what do you do with these foods once you bring them home?

Arugula ~ I absolutely love arugula!! Yes, it can be a bit of an acquired taste. I certainly didn’t love it as a young person. It’s a fairly delicate leafy green with a peppery, herby, sharp flavor. If you are new to arugula and don’t want to be overwhelmed by the flavor, start with a handful or two torn up and thrown into a salad or put a few leaves on a sandwich to add a bit of zip. Once you become more used to the flavor, you can use it raw with a bit of olive oil, lemon and salt as a base for a fried egg, some roasted veggies, or add it to any kind of “bowl” type meal you want. I also sometimes just grab a handful, tear it up to release the flavor and aroma, lightly dress it and have it as a side dish with pretty much anything. It’s great for the liver, too! As is any bitter green or herb.

Asparagus ~ Ok, this is one of my all time favorite veggies and it has such a short season, I try to snatch it up as often as I can in early spring. I’ve always looked for thin stalks because the bigger ones seem too overgrown and woody, but I heard recently that you actually want to look for thicker stalks and that they have more flavor and are less stringy. So, a bit of trial and error may be needed here. Now, the truth is, asparagus isn’t cheap. But, if you buy it in season and use it as an accent to your meal, it’s well worth the price if you can manage it. Asparagus is best prepared very simply…snap off the base of the stem where it naturally breaks and that will remove the tough woody part, then I like to snap each piece into 2-3” bites. You can blanch it briefly in boiling salted water till it’s bright green, stick in an ice bath for a minute, then dress it with olive oil, lemon, and salt and pepper. It’s also fantastic chopped raw into a salad and even roasted in the oven (where it gets all crispy and caramelized)! These are another fantastic cleansing vegetable that supports detoxification and the liver, plus they are loaded with B vitamins.

Asian Pears ~ I’ll admit, these aren’t my favorite, but a lot of people love asian pears. So, if you’ve never tried them, find out for yourself what you think. They are kind of like a cross between an apple and pear in texture and appearance. They have a crunchy texture and a delicate, honey-like flavor. They can just be cut into slices and snacked on the way you might eat an apple. Or they can be sliced and thrown into a salad.

Beets ~ Many people seem to dislike beets, but I think they are great and my three year old son thinks they are amazing! Beets are fairly versatile…you can cube them, toss them in olive oil, herbs, salt and pepper, then roast them. Or you can shred them up and toss with olive oil, lemon, and salt as a simple, fresh, slightly sweet and crunchy side dish to whatever meal you are serving. Beware…they stain everything! Another great thing about beets is that often you’ll find them with the greens still attached, especially if you are getting veggies from a local CSA or farmers market. The greens can be steamed, blanched, sauteed and eaten similarly to how you’d eat fresh spinach. I think they have an excellent and not too bitter flavor. Beets reduce inflammation, are low in calories, high in fiber, and improved blood flow. *A word of warning about beets…they can loosen the stool a little bit and don’t freak out if what you see in the toilet is RED! It can happen for about 24 hours after eating beets and I know many people, including myself, who have had a small panic attack when they go to the bathroom and think they might be dying! Eeek!

Bok Choy ~ This is a vegetable that is a bit newer on my radar, but my family and I have been enjoying it for a couple of years now. It has a sort of bulbous, white, crunchy base and more of a delicate, leafy green top. They can be eaten raw to enjoy the fresh, watery, crispy bits. Or you can sauté them in an asian inspired stir-fry or bowl of some type. One of my favorite recipes for Lions Head Meatballs has you braise them in a delicious umami broth. Packed with vitamin C, they can help you have a strong immune system through these winter months when the flu seems to be everywhere.

Carrots ~ They are obviously a good old fashioned standby vegetable. Some people love them and some hate them. I know a lot of people who don’t like them cooked. I do! But, I just discovered my son will eat them if they are raw and he can just chow down on them while I’m making dinner. There are a myriad of ways to prepare them and you probably have your favorite. But, just to throw a few ideas out there, you can…shred and use them to bake carrot cake or healthy carrot muffins, dice them and throw in soups, stews, and tray bakes, shred and toss with dressing for a little slaw (like I mentioned with the beets) or you can toss the shreds into an actual coleslaw or hide them in meatloaf or meatballs. Often times, fresh, locally grown carrots taste a lot sweeter and less bitter than the ones you find at the grocery store. Of course, they are known to be good for the eyes, excellent source of fiber, and they are good for your skin.

Kale ~ This dark leafy green veggie has gotten a lot of hype in the last decade or so. But, it deserves it! Prepared properly, it can be delicious and it’s so good for your health! You can make crispy kale chips, which kids love, very simply in the oven. I have recently learned from Samin Nosrat that you can/should boil them for a bit before sauteing and tossing into a pasta dish or other meal you are making. It takes the toughness away and makes them so tender and delicious. Some people like to eat kale raw in salads, I’m not much of a fan of this. It’s just too tough for me. But, you do you! I have heard that you should massage the kale in the salad making process to make it more tender. It’s pretty much an overall health tonic, but one note for those with thyroid problems…kale is a goitrogen and can interfere with iodine uptake. If you have a thyroid problem, it would be best to cook your kale and any other cruciferous veggies before you eat them.

Citrus~ This is a fun one! Most everyone seems to like oranges, lemons, limes, clementines, etc. And you probably know how to eat them. Ha! So, you don’t need much guidance here. But, an interesting health tidbit…we all know that citrus is high in vitamin C, but now research is showing that it seems to be able to combat depression. Not just the bright and happy smell of the essential oils as you peel a citrus fruit, but the actual fruit when eaten it appears to feed your microbiome and helps your body to produce serotonin and dopamine.

Sprouts~ These little guys might not look or taste like much, but they are nutritional power houses! You can eat any kind of vegetable sprouts you want, but broccoli sprouts are the superheros of this group. They all contain concentrated amounts of the vitamins and minerals that will become the whole plant. So, eating a few tablespoons of sprouts is kind of like getting the same nutrition you’d get from eating a whole head of broccoli! Because they barely taste like anything, you can easily add them to smoothies, salads, sandwiches, or as a pretty little topping for any meal. Your family and friends will think you are so fancy and you will know they are getting the health benefits!

Brussels Sprouts~ These cute mini cabbages are still quite a controversial veg. I think in recent years enough restaurants and chefs have shown us how delicious brussels sprouts can be, but for those of you who were traumatized by this humble, somewhat bitter food in childhood…you may still need some convincing. Firstly, DO NOT…I repeat, DO NOT buy frozen or canned brussels sprouts!! In my humble opinion, there is just no way to make those things good. So, fresh only please. Second, they can take a bit longer to prepare than other veggies..so plan accordingly. My preferred methods are shredding them raw as a part of a delicious salad or cutting them in half and roasting them till they are crispy and so delicious. There are tons of great recipes out there, often featuring bacon or balsamic vinegar or honey…these things tone down the bitterness of the sprouts.

Broccoli~ Another very familiar vegetable. But, why not try it a different way this season? If you always steam it, you could roast it in a sheet pan meal for a delightful crunch. Or chop it up raw to add to a salad. Try peeling the stems and cutting into sticks to dip and snack on while you’re making dinner. Kids often will nibble on these types of crudité before dinner if it’s available to them, especially if they haven’t been snacking all day long and they are a bit hungry before dinner. * This is another goitrogenic food, so hypothyroid girlies beware and eat them cooked most of the time.

Fennel~ Ok, fennel might be one that you are less familiar with, at least here in the states. It’s got a white bulbous bottom and tall stalks that look kind of like celery and they are topped by a wild hairdo of delicate fronds. The whole plant smells and tastes delicately of licorice. I find the stems are often too tough for my liking. You can very thinly slice the bulb to add to salads. Or chop and throw in soup for an added depth of flavor. The fronds can be finely chopped and used as a delicate herb to top your soup or salad.

Radishes~ These add a crunch and bit of spiciness to salads, sandwiches, and snack plates. For a milder take, try tossing them in a roasting pan with your other root veggies and they will come out soft and sweeter.

As you can see, even in February in the Northern Hemisphere, we have quite a variety of seasonal produce to choose from! Did you find something you’d like to try? Why not go out this week and see what you can find to jazz up your meals and keep you healthy, as well? I would love to hear in the comments what your favorite seasonal produce is and how you enjoy preparing it.

Welcome!

Hello friend! My name is Sabrina and I am an Integrative Health Practitioner. I live in the mountains of Southwest Virginia with my husband of 24 years and our beautiful, high spirited 3 year old son along with our gorgeous but very silly Whippet. We live in a big old house that was built in the 1870s and has loads of character but definitely could use some TLC. I am a 43 year old mom and homemaker, while also working part time as a health coach. I love to read, knit, and I’m always learning. If you’d like to read more about my story and how I got to this career path, check out my “About” page.

I am a certified health coach. That means, I am not a doctor and I have no medical training. I do not diagnose, treat, or cure disease. I certainly believe there is a place for conventional medical treatment! But, often people find when it’s not a true emergency that they are put on prescription after prescription for chronic or minor health problems, while getting no real answers to their questions. Or they are left feeling dismissed and with less money in their pockets.

What I can do for you is offer my expertise as a health coach, guide, and teacher to aid you in your endeavors to uncover root cause issues with your health. I direct you towards finding the answers about why you may not be feeling your best and what you can do to get your vitality back. You are in the driver’s seat and you are the one that is going to make the changes that bring you closer to a life you love and a body that you can feel good about! It’s my job to empower and support you, share information, offer practical steps in a bite sized format, give you an idea of which direction to go, and cheer you on with each win, so you can make the best decisions for you. My education is from the Integrative Health Practitioner Institute. I am always learning and growing, I never plan to stop my education so that I can better help myself, my family, friends, and clients.

Many of us know by now that healing isn’t a linear journey. We take 2 steps forward and 1 step back sometimes. But, it’s the moving forward and not getting stuck that matters. Some of the ways I help others in their health journey are by taking on one-on-one clients, in which I do a completely personalized program addressing…

• Diet

• Exercise

• Stress

• Toxin Removal

• Rest

• Emotional Balance

• Supplements

• Success Mindset

I assess the client’s wellness goals and help them reach them. This starts out as a 3 month program and can be extended based on the clients needs. You can find out more information about my personalized coaching by scheduling a free discovery call with me, just click the “Get Started” button at the top of the page. From there I'll be able to assess if we are a good fit to work together, based on your needs. I am just one part of your wellness team and I can help you find any other needed practitioners that will aid you in your health journey.

The other way I hope to help you is with this blog! I plan on sharing:

• healthy eating tips

• cooking and recipes

• low tox living

• education on supplements and biohacking tools

• sharing products I love

• A few personal lifestyle tidbits

• and more!

  I hope you will join me on this new adventure, so that I can help you live everyday with vitality!