Sandra’s Healthy Bites

23/11/2023

Wishing my family and friends, near and far a Blessed and Happy Thanksgiving Day !

20/06/2022

Despite the billions of dollars spent on research, there is still neither a cure nor an effective treatment for Alzheimer’s Disease. This is why prevention through diet and lifestyle is so important. Alzheimer’s disease is primarily a vascular disorder. Lack of adequate blood flow to the brain due to clogging of cerebral arteries may play a pivotal role in the development and progression of Alzheimer’s dementia. Vascular risk factors, such as high cholesterol, not only impact the health of our heart, but may also impact the health of our brain. Therefore, a heart-healthy diet can be considered a brain-healthy diet.

Learn more about the role of diet for Alzheimer’s prevention:
Alzheimer’s topic page at https://bit.ly/3wU0Wtx
"Preventing Alzheimer’s with Lifestyle Changes" at https://bit.ly/3xaWdoN
"Alzheimer’s and Atherosclerosis of the Brain" at https://bit.ly/3HQZUET
"Cholesterol and Alzheimer’s Disease" at https://bit.ly/3ifRzAw

03/02/2022

Researchers had people eat a bag of frozen kale and cabbage a day for just two weeks—which is great because you can just keep it in the freezer, pre-washed, pre-chopped, and just throw it in any meal you are making—and people had a significant reduction for total cholesterol, LDL cholesterol, and even blood sugar levels. And, the antioxidant capacity of their blood went up.

Kale is a best-of-all-worlds food, low in calories and packed to the hilt with nutrition—vitamins, minerals, anti-inflammatory compounds, antioxidant phytonutrients—you name it.

Watch the video "The Benefits of Kale & Cabbage for Cholesterol" at http://bit.ly/2y5TpOK to learn more.

Join us for our free Plant-Based Living Series. Ten weeks of support emails that will equip you with the knowledge on how to live a healthy, plant-based lifestyle. https://nutritionfacts.org/plantbased-living-series/

07/01/2022

05/05/2021

30/04/2021

If nobody has told you today, YOU DON’T HAVE TO DO ANY OF THESE THINGS FOR HEALTH 🖤
-Eat only 1/4 an avocado
-Fast until Noon
-Body check for flaws or changes (our bodies ebb and flow and that is beautiful)
-Count almonds
-Weigh yourself daily
-Avoid fruit (or fruit 🍌 on top of other carbs 🍞)
All things I have done in my past that led me to obsession around food and my body.
And habits that I know you could be consciously ‘proud of’ because of what we see on social media, but deep down may be because of a fear or control. Nothing wrong with eating less than 1/2 of an avocado 🥑 or eating more veggies than fruit, but if it’s a rule you mentally cannot break, or it’s keeping you stuck, know I’m cheering you on to find a way to rewire your thinking, out of the negative and to a simpler place with food.
Because food shouldn’t hold as much negativity as many of us give it 🖤
And reminder: progress can be measured in mental, emotional and behavioral changes.
Not only weight, numbers, grams, what your mind sees in the mirror or following rules.
via: dietitiandeanna

29/04/2021

YOU NEVER LOST YOUR BODY 🖤⁠

All different types of foods will help you “get your body back” because you never LOST your body.⁠

“Don’t get too attached to your body, it’s inevitably going to change” 🙏🏼⁠

Our bodies: ebb & flow constantly . We won’t always be the same size, shape or have the same weight. The pandemic & this past year has hit many of us with unwanted weight gain. As women when we have so many amazing life stages that cause the ebb & flow affect on our bodies.

So if you are seriously struggling with “post-quarantine/pandemic” thoughts for 2021, that you will never get your body back. Embrace your body and work on habits to feel better mentally, better digestive, have more energy and be healthier. Your body will thank you.

28/04/2021

New Day, Fresh Start, Making it a Water Wednesday! Today I’m going to focus on drinking more water. What are you focusing on today ?

22/04/2021

Don’t get caught without your greens today! 🌿🥑🥝🥒🫑🥦
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Is there a better day to go green??
leafy greens 🥬 from simple spinach, to my favorite kale - they are packed with nutrition, anti-inflammatory benefits, and are so versatile. sneak them into a smoothie or toss into pasta sauce!
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Avocado 🥑 the healthy fat queen! avos are also high in fiber and have more potassium than bananas!
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Kiwi 🥝 nutrient rich and super sweet! Kiwis are an underrated fruit that are packed with nutritional value!
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Cucumber 🥒 a refreshing add into any salad, smoothie, or snack! PLUS a great way to sneak in extra water.
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Edamame🎋plant based protein bites! I love adding edamame into stir-fry or packing as a snack.
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Matcha 🍵 green tea energy! matcha is rich in antioxidant, gives a slow grow energy, and tastes delish is just about anything!
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Need ideas on how to add these foods into your day?? Follow me on
http://www.sandrashealthybites.com/
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Which green foods are you loving today?? 🫑🥒🥬🥦🥝🫒🍏 swipe & save this post for inspo later!

16/04/2021

What we eat has a great influence on our health gut !


happy

12/04/2021

It's not about the ashwagandha, y’all... 🤯 let’s chat.⁠
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When I first talk to my clients (and women in general) about building a healthier lifestyle, eating better, and overall feeling better - this is what I hear 👇🏻👇🏻⁠
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💬 “what should I cut out of my diet?”⁠
💬 “I heard I should go gluten free, is that true?”⁠
💬 “ugh, I just need to lose 10 lbs.”⁠
💬 “what kind of supplements should I take for energy?”⁠
💬 “should I follow a keto meal plan ??”⁠
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✨Here's what you need to know✨ about embodying an empowered, healthy, balanced lifestyle 👉🏻 you don't need ANY of that stuff!⁠
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Sure weight loss can occur when changing lifestyle habits, supplements can be a great addition to a balanced diet (including ashwagandha, no hate ✊🏼) but they aren't the root cause answer to your wellness problems!⁠
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🌟 Want to know what is actually going to work??⁠
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Being consistent 🗓 no one meal or day is going to make or break your wellness!
Make sure the changes you are making are sustainable and can be done every day.⁠
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Eating balanced meals 🥑🍕🥦 . If you're having cravings, feeling extra hungry, stressed about food, restricting yourself and simply not eating enough. This is not good for your health and could cause your blood sugar to get out of whack! Focus on balanced portions at meals rather than cutting out food groups.⁠
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Getting adequate rest 😴 Are you always tired? Make sure you're getting enough rest (AND enough food!). No amount of supplementation can outweigh poor sleep quality, or overcome burnout the same way a restful night's sleep (regularly) can!⁠
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🌈 Which of these do you get the most stuck on?? I know for myself 🙋🏼‍♀️ adequate rest can be a challenge (yep, even still!). leave me a comment below!⁠
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,feul your body well happy

11/04/2021

Struggling with meal prep?? 👆🏻this is one of my favorite hacks for planning ahead meals that don’t get boring!⁠
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🌟 Here’s a quick “how to” make meal prep simple and more satisfying when Thursday rolls around…⁠
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🙌🏻 Batch cooking! think meal prep without the tupperware portions, and with lots of options all week. sound good? let’s go! 🌈⁠
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Here’s what you need to do 👉🏻 you’re going to cook a batch of each of these items to mix and match all week!⁠
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2-3 starches 🥔 wheat pasta, sweet or regular potato, quinoa, brown rice… literally whatever you like best! ⁠
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1-2 proteins 🥩 choose your favorite animal or plant proteins & cook them up with a little simple seasoning. ⁠
My favorites that keep all week are chicken and salmon.⁠
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One of my cheat tips is rotisserie chicken that may be used to cook many meals. I remove the skin and pull the chicken apart. It can easily be mixed with starches or veggies.⁠
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Chop your veggies 🥒 only like a handful of vegetables? go for those! if you like variety, grab whatever is available and seasonal at the store, chop them all up and store together or separate.⁠ Frozen vegetables are also great to have around.⁠
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Stock up on sauce 🥫 homemade or store bought… whatever fits your routine for the week! I always have diced tomatoes, tomato sauce and chicken stock. ⁠
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Keep it simple to start, and build up as you get more comfortable! 🌟 Bonus tip for more hacks, tips and recipes follow me on www.SandrasHealthyBites.com 🥗⁠
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Would you try this prep for your week? Where are my batch cooking ladies at?? save this post for meal prep inspiration later! ⁠
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# your health 's health syndrome symptoms craving your health lifestyle support well happy

10/04/2021

Life is busy and we often struggle to take care of ourselves properly. It is important to focus on our digestive system and maintain a Healthy Gut. Fuel your body properly !⁠
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your health 's health well

09/04/2021

struggling with meal prep?? 👆🏻this is one of my favorite hacks for planning ahead meals that don’t get boring!
_
🌟here’s a quick “how to” make meal prep simple and more satisfying when Thursday rolls around…
_
🙌🏻 batch cooking! think meal prep without the tupperware portions, and with lots of options all week. sound good? let’s go! 🌈
_
here’s what you need to do 👉🏻 you’re going to cook a batch of each of these items to mix and match all week!
_
2-3 starches 🥔 pasta, sweet or regular potato, quinoa, rice… literally whatever you like best! want an even SIMPLER option? good ol’ sliced bread for sandwiches!
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1-2 proteins 🥩 choose your favorite animal or plant proteins & cook them up with a little simple seasoning. my favorites that keep all week are chicken, salmon, or tofu!
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chop your veggies 🥒 only like a handful of vegetables? go for those! if you like variety, grab whatever is available and seasonal at the store, chop them all up and store together or separate.
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stock up on sauce 🥫 homemade or store bought… whatever fits your routine for the week! my favorites? curries, enchilada sauces & homemade peanut sauce and dressings!
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keep it simple to start, and build up as you get more comfortable! 🌟bonus tip for making this hack work – follow my filling 5 formula to keep meals balanced! 🥗
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would you try this to prep for your week? or do you already love it?? where are my batch cooking babes at?? save this post for meal prep inspo later!

08/04/2021

here’s what you need to know about keeping that gut in check, your microbiome healthy & decrease those unpleasant symptoms... you know 👉🏻 bloat, gas, irregular 💩
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keep it simple! ✨ you don’t need...
☒ fancy powders
☒ vinegar tonics
☒ or a juice cleanse
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while these trendy tactics can be a totally normal & great part of a wellness routine, you don’t need to jump into them!
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where you should START is making these habits a part of your daily routine👇🏻
🕗 consistent meals :: eating throughout the day
💦 hydration :: keeping everything moving
🦠 quality probiotics :: I am a big fan of & use their synbiotic every day! *more info on that later.
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THENNN add in the extras that actually work for you!
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save this post for when you need to filter out the bull💩 you’ve heard about what you gut needs & tag someone who could use the reminder!
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07/04/2021

Protein waffles vs ‘just’ waffles 🧇
Neither one is good or bad but seems like we always have an argument.
Protein waffles/pancakes don’t mean:
-You have to track protein or macros
-You only eat ‘1 carb high protein waffles’ (who else has been there?? 🙋🏼‍♀️)
-Protein powder makes it ‘good’ vs ‘bad’
Regular waffles/pancakes:
-A lack of protein doesn’t equal bad.
-All purpose flour has been around for thousands of years. It’s not bad.
-Maybe you have some eggs on side to regulate blood sugar or maybe you just enjoy the damn pancakes.
Note: there are also a ton of products with “high in protein” on label when in reality it’s not much more than the normal variety 😭 those diet culture labels ‼️
With food freedom and ditching diet culture, you can literally choose which one you want to enjoy. You CAN order and eat regular, non protein waffles ‼️ And you can also make ones with protein. I eat both and that is freedom.
And you can eat waffles for breakfast instead of oats or eggs!!!!
So just remember food freedom isn’t eating whatever, whenever but it does actually take into consideration how you feel after eating, and if you’ll feel deprived mentally if you ignore hunger.
➡️What kind of waffles are your fave??
Via: