Andrews Health Coaching and Consulting

Happy Thanksgiving! I want to let you know how grateful I am for you and to put a couple of thoughts “on your plate” (sorry, but I couldn’t resist) as we head into the holidays.

Gratitude – being in a state of gratitude is one of the most healing, comforting, beautiful experiences. When we are intentionally looking for goodness and noticing the things in life and in our days for which we are grateful, our body releases dopamine and serotonin, two crucial neurotransmitters responsible for our emotions, and they make us feel ‘good’. When we make practice of finding our gratitude, we strengthen those neuro “muscles” and over time, this state of well-being will become your baseline.

Today, I am thankful for, and miss terribly, my dad, Bruce, of blessed memory, and commas. It was Bruce who demonstrated and instilled in me the importance of looking for and honoring goodness in people, life, and nature.

What are you grateful for today?

​ ​Food and making a plan. Thanksgiving is the trickiest of holidays for me because it is so food-centric. I still have that voice (primitive brain) telling me that I can eat anything I want today, just this once, just for today, and it will be fine. Yep. Nope. She’s lying. It’s not that simple for me. For me to come out of the day feeling good, my best practice is to go into the day with a plan. If I come to the table with my decisions already made, I reduce temptation and set myself up to enjoy the day without regrets, headaches, heart palpitations, sugar slumps and DAYS of recovering while the sugars leave my body. I know my body and I know the things that make me feel bad and set off cravings for days to come, so I avoid those foods even on a holiday, even if someone I love went to a lot of trouble to make it. My plan today is to eat a lot of turkey, a baked sweet potato with butter and cinnamon and lots of green bean casserole. I’ll eat way too many deviled eggs and probably even drip some Rotel tomato cheese dip over my turkey!

None of this is to say that you shouldn’t eat special treats today. As we all know, what works for me is not necessarily what works for you! YOU know YOUR body and what you need to maintain your optimal health and feeling of well-being. What is your plan for today? Tell me about it, dressing, pies and all!

​ ​Family – I am so thankful for my daughters, whose births (a few decades ago) brought direction and clarity to my life. I often say they saved my life and I truly believe that. I know I’m not alone in that finding words to express love for our children is impossible. I am thankful for those in my children’s lives who bring them happiness and joy.

Of course, there are those we will see who will raise anxiety, make us hate everything and feel the opposite of gratitude. My plan here is to bite my tongue, even if it bleeds, and to remember that they are doing the best they can with what they have. Trying to resolve or discuss shortcomings or age-old issues is futile during the holidays. Let love and compassion prevail. Wish me luck with this one! This is also where a toddy might come in handy.

Enjoy your day and the holiday weeks to come! With love and gratitude for friends, family, delicious foods, special treats, and good health!

How is everyone doing!!?? I'm feeling a renewed sense of energy and life as we are starting to come out of our Covid Cocoons! My plan for the summer is to work hard, take care of and challenge my body and mind, find joy and laughter in ordinary things, look for goodness in all people, and to take action each day to reduce my carbon footprint and help heal the planet. One of my favorite resources of accurate information and inspiration comes from the Environmental Working Group. At a minimum, do yourself a good deed and download their 2021 Dirty Dozen, Clean 15 list! If you prefer not to join their mailing list, please DM me your email address and I'll send you a PDF copy.

https://www.ewg.org/foodnews/

EWG’s 2021 Shopper’s Guide to Pesticides in Produce™ Check out EWG's Dirty Dozen™ and Clean Fifteen™ lists to help decide when you should splurge for organic fruits and vegetables, and when you should save money by buying conventional.

Andrews Health Coaching and Consulting updated their website address.

Hi loves - we have a beef recall due to possible E-Coli, so check your packages! Packages sold under Marketside Butcher and Thomas Farms labels. These are organic products sold at Walmart, Publix and Target. Details below!

News Release

Lakeside Refrigerated Services Recalls Beef Products due to Possible E.coli O157:H7 Contamination

Class I Recall012-2020

Health Risk: High

Jun 13, 2020

Congressional and Public Affairs
Emmanuel Olufotebi
(202) 720-9113
[email protected]

WASHINGTON, June 13, 2020 – Lakeside Refrigerated Services, a Swedesboro, N.J. establishment, is recalling approximately 42,922 pounds of ground beef products that may be contaminated with E. coli O157:H7, the U.S. Department of Agriculture’s Food Safety and Inspection Service (FSIS) announced today.

The raw ground beef items were produced on June 1, 2020. The following products are subject to recall:

1-lb. vacuum packages containing “MARKETSIDE BUTCHER ORGANIC GRASS-FED GROUND BEEF” and a use or freeze by date of 07/01/20 and lot code P-53298-82.

1-lb. vacuum packages containing four ¼ lb. pieces of “MARKETSIDE BUTCHER ORGANIC GRASS-FED GROUND BEEF PATTIES” and a use or freeze by date of June 27, 2020 and lot code P-53934-28.

3-lb. vacuum packages containing three 1 lb. pieces of “MARKETSIDE BUTCHER ORGANIC GRASS-FED GROUND BEEF 93% LEAN / 7% FAT” and a use or freeze by date of 07/01/20 and lot code P53929-70.

1-lb. tray packages containing four ¼ lb. pieces of “THOMAS FARMS GRASS-FED GROUND BEEF PATTIES 85% LEAN / 15% FAT” and a use or freeze by date of 06/25/20 and lot code P53944-10.

4-lb. tray packages containing 10 ¼ lb. pieces of “THOMAS FARMS GRASS-FED GROUND BEEF PATTIES 80% LEAN / 20% FAT” and a use or freeze by date of 06/25/20 and lot code P53937-45.

1-lb. vacuum packages containing four ¼ lb. pieces of “THOMAS FARMS GRASS-FED GROUND BEEF PATTIES 85% LEAN / 15% FAT” and a use or freeze by date of 06/27/20 and lot code P53935-25.

1-lb. vacuum packages containing “VALUE PACK FRESH GROUND BEEF 76% LEAN / 24% FAT” and a use or freeze by date of 07/01/20 and lot code P53930-18.

The products subject to recall bear establishment number “EST. 46841” inside the USDA mark of inspection. These items were shipped to retail locations nationwide.

https://www.fsis.usda.gov/wps/portal/fsis/topics/recalls-and-public-health-alerts/recall-case-archive/archive/2020/recall-012-2020-release?permalink=D5AEAEBE0D4BFC350BC17436BFDB1BFC6B578EDFD3F95A3BBEA7C4EFC5F7719A

Lakeside Refrigerated Services Recalls Beef Products due to Possible E.coli O157:H7 Contamination Lakeside Refrigerated Services, a Swedesboro, N.J. establishment, is recalling approximately 42,922 pounds of ground beef products that may be contaminated with E. coli O157:H7.

Please help UAB track COVID-19 throughout the U.S. UAB needs as many people as possible from anywhere in the U.S. to complete the survey, not just people with symptoms. It takes less than 5 minutes to complete. Please complete today and every day. Thank you!
https://www.helpbeatcovid19.org/

Map It. Zap It. | UAB COVID-19 TRACKER We’re tracking the latest COVID-19 hot spots. Tell us how you feel today.

A few actions you can take to set yourself up to be more focused, healthy and able to handle stress during this strange, scary time!⁣
⁣
1. Make the decision to make yourself as clear-minded and physically healthy as possible during this pandemic. Make this decision with intention every single day, or several times a day if you feel lacking.⁣
⁣
2. Start your day with positivity and gratitude. Wait at least 30 minutes after waking up to look at the news or your social media. It’s SO HARD not to pick up that phone right when you wake up, but just try it! Take that time to listen to music, pray, meditate, stretch and/or exercise. THIS will set the tone of health and imprint a positive mind-set to your entire day. GAME CHANGER, I promise!⁣
⁣
3. Plan your day by the hour or half-hour, including time for standing, stretching, music and walking outside, if social distancing will allow. Schedule a time to catch up on the news. Consider just twice a day - once after Step 2 above and the other at the end of the day, at least an hour before bedtime. The urge to check the news every few minutes is understandable. We are all looking for that one headline giving the solution to this problem. We want to know the outcome. We want to know how this all turns out. What we are looking for isn’t there.⁣
⁣
4. Call or facetime your posse. Tell them what you like about them. Talk about what is scary. Ask them how they are coping. Start planning your reunion to be celebrated when social distancing protocols are loosened!⁣
⁣
5. Drink water. All Day. Every Day. This one should really be #1. Water balances your blood sugar by helping you to decrease cravings and increase energy.⁣
⁣
With love and much gratitude!!⁣
⁣
⁣

𝗛𝗼𝘄 𝗶𝘀 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲 𝗵𝗼𝗹𝗱𝗶𝗻𝗴 𝘂𝗽 𝗶𝗻 𝘁𝗵𝗶𝘀 𝘀𝗰𝗮𝗿𝘆, 𝘀𝘁𝗿𝗮𝗻𝗴𝗲 𝘁𝗶𝗺𝗲?⁣
⁣
With the global financial markets collapsing on the unsurety of life beyond the pandemic, coupled with the fear of if/when the virus hits us personally, we are left scared and confused and searching for answers. We are looking for reassurance that we will be OK. Will I be OK financially? Will I survive if I become ill? Will someone I love get seriously ill or die? Am I doing everything I can to help “flatten the curve"? Will I get my next paycheck? Do I have enough toilet paper to last until the next trip to the market? Will they have toilet paper when I get there? Have I unknowingly touched a surface or breathed in the virus? If the world closes for weeks, how will I pay my mortgage? Insert your fears and questions here!⁣
⁣
These survival-mode questions are suddenly at the forefront of our minds, and will take a negative toll on our minds and our bodies, but we can take charge and take care of ourselves in ways that can and will make us more resilient and better equipped to cope with trying times ahead. We can even experience a sense of emotional and physical well-being through planning intentional activities that support and uplift our minds, our bodies and thereby our spirits! ⁣
⁣
𝗪𝗵𝗮𝘁 𝗵𝗮𝗽𝗽𝗲𝗻𝘀:⁣
⁣
We are animals hard-wired with a stress response system created to keep us safe and alive. When our brain perceives a threat, real or imagined, it immediately goes into defense mode. Our heartrate increases (to keep us on our toes to the perceived threat) , our breathing rate increases (to keep the oxygen flowing while we are fighting the enemy), our liver releases glucose (in an effort to give us energy for the battle at hand), and our digestive system slows (who has time to digest at a time like this?). Job well done, mind and body! Once the tiger that is chasing you has been averted, all your systems go back to baseline and you go about your day tending to the mundane, business as usual.⁣
⁣
This is great for immediate and sudden threats and emergencies, but when this response is ongoing as a result of continual stress, fear and worry, your body remains in this state and soon you are exhausted, lacking focus, hungry, and altogether uncomfortable. You may over-eat or over-drink to try to alleviate the physical and emotional discomfort and exhaustion. You may be so overwhelmed that you are impatient with people and just don’t feel like yourself. Your mind may wander. You may be inclined like me to just sit, seemingly frozen, using buffering techniques like watching TV and mindlessly scrolling social media to “clock out” of the fear, the worry, the hunger, the searching for answers. This behavior, even over a matter of days, will become a habit that will bite you and take you from health to sickness in no time. We become obsessed and stuck. ⁣
⁣
𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀:⁣
⁣
1. Make the decision to make yourself as healthy as possible during this pandemic. Make this decision with intention every single day, or several times a day if you feel lacking.⁣
⁣
2. Start your day with positivity and gratitude. Wait at least 30 minutes after waking up to look at the news or your social media. It’s SO HARD not to pick up that phone right when you wake up, but just try it! Take that time to listen to music, pray, meditate, stretch and/or exercise. THIS will set the tone of health and imprint a positive mind-set to your entire day. GAME CHANGER, I promise!⁣
⁣
⁣3. Plan your day by the hour or half-hour, including time for standing, stretching, music and walking outside, if social distancing will allow. Schedule a time to catch up on the news. Consider just twice a day - once after Step 2 above and the other at the end of the day, at least an hour before bedtime. The urge to check the news every few minutes is understandable. We are all looking for that one headline giving the solution to this problem. We want to know the outcome. We want to know how this all turns out. What we are looking for isn’t there. ⁣
⁣
4. Call or facetime your posse. Tell them what you like about them. Talk about what is scary. Ask them how they are coping. Start planning your reunion to be celebrated when social distancing protocols are loosened!⁣
⁣
5. Drink water. All Day. Every Day. This one should really be #1. Water balances your blood sugar by helping you to decrease cravings and increase energy.⁣
⁣
Other benefits of water include but are not limited to maintaining your body’s fluid balance, carrying nutrients to your cells, flushing toxins and waste, supporting healthy kidneys, keeping moisture-rich body parts such as your skin, eyes, mouth and nose functioning well, lubricating and cushioning your joints, preventing muscle cramps, regulating your body temperature and metabolism, reducing inflammation and slowing signs of aging. Where there is water, there is Life! ⁣
⁣
𝗦𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲𝘀𝗲 𝟱 𝘀𝘁𝗲𝗽𝘀 𝘄𝗶𝗹𝗹 𝘀𝗲𝘁 𝘆𝗼𝘂 𝘂𝗽 𝘁𝗼 𝗯𝗲 𝗺𝗼𝗿𝗲 𝗳𝗼𝗰𝘂𝘀𝗲𝗱, 𝗿𝗲𝗹𝗮𝘅𝗲𝗱 𝗮𝗻𝗱 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗱𝘂𝗿𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝘀𝘁𝗿𝗮𝗻𝗴𝗲, 𝘀𝘁𝗿𝗲𝘀𝘀𝗳𝘂𝗹 𝘁𝗶𝗺𝗲! ⁣

I appreciate the perspective and information offered through this article written by Malia Jones, PhD, MPH. She is an Assistant Scientist in Health Geography at the Applied Population Laboratory at the University of Wisconsin-Madison and studies social contact of humans, and spatial patterns of infectious disease, among other things.
Take a read and WASH YOURS HANDS!

What I think about COVID-19 this morning Maybe I'm the closest thing you personally know to an infectious disease epidemiologist. Maybe not--I'm not an expert on this virus by any stretch, but I have general knowledge and training from studying epidemics that is applicable, so here are my thoughts.

💯 Make the decision. Make the change you’ve been battling with. You are WORTHY and deserve to feel GOOD, and to be HAPPY and HEALTHY every single day. It’s never too late to start or to START OVER! ⏰⁣
⁣
🧚🏻‍♀️ To treat yourself with care and LOVE is a BEAUTIFUL thing, and you probably don’t do it enough, if ever. 😳⁣
⁣
☠️ We all have our own form KRIPTONITE🐉 and our own versions of PAIN. They do not have to rule our IDENTITY. 🎭⁣
⁣
🙋‍♀️ I am a Certified Health Coach here to help you UNCOVER what is holding you back, keeping you over-weight, tired, sad, sick, over-drinking, over-working, angry, stressed and just &% #&ing OVER IT! 😩⁣
⁣
👏 I will WALK, SUPPORT and GUIDE you through as you CREATE a NEW VISION for yourself and your FUTURE. I will hold you in LIGHT and LOVE as you set GOALS that will BRING you to that NEW version of yourself. 🦸🏻‍♀️⁣
⁣
👍🏻 I will be your NON-JUDGEMENTAL, EDUCATIONAL, NUTRITIONAL, MIND/BODY, MOTIVATIONAL AND ACCOUNTABILITY PARTNER in your journey as you (bless and bye-bye) those old, worn-out, exhausting habits, nagging thoughts and gut-wrenching feelings that are keeping you stuck. 🧗‍♀️🥇⁣
⁣
🎟 I’m here if you NEED me, with LOVE and WISHES for ABUNDANT HEALTH, PRIDE, GOODNESS and HAPPINESS!⁣
⁣
☎️ Link in my bio to schedule a call ⁣
⁣
⁣
, , , , ,

Look at this ad! I was 5 years old when my mother offered me this "candy" to help me lose weight. I'm sure she meant no harm, but I certainly heard loud and clear that I was fat, gross and defective. I remember after she left the room, I ate the entire box of Ayds....and the eating in closets and cabinets began. Do you remember the first time you felt defined by your weight?

https://www.youtube.com/watch?v=yfFs0o6pCxc

Ayds Diet Candy Chocolate delicious cubes full of Ayds. Submit Videos @ https://jabx.net

In terms of traffic, do you prefer to take what seems to be the shorter route even if you are idling and standing still, or will you take the longer route so that you can stay in motion? I’m team latter! I would much rather keep moving even if the miles are longer. While in motion, our brains are in a state of WONDER. Our endorphins are firing and we are likely to have inspired thoughts and ideas! This holds true for metaphorical motion as well as physical motion. If we move to manage our thoughts in an effort to bring about change in our lives, we are much more likely to feel inspired, committed and willing to put in the work to achieve our goals. Motion and action, whether physical or mental, create clarity and progress. Every. Time.

According to the National Science Foundation, the average person has between 12,000 and 60,000 thoughts per day. Of those, 95% are habitual thoughts and 80% are negative.

Understanding that our thoughts create our beliefs, our beliefs drive our feeling and our feelings fuel our experience of life, we have enormous reason to want our thoughts to be positive, useful and based in love and abundance.

We can choose to live in a negative cycle of stagnation, or choose to move towards a more beautiful, loving state of mind in all that we do leading to a vastly more positive life experience in every area of life.

Pay attention to your thoughts. Grab one that is negative and make the decision to remove it from your hard drive by replacing it with an alternative, positive, useful statement.

Once you make the decision to replace it, you will notice it when it comes up, so every time you “hear” that old thought, repeat your new statement.

Do it over and over and over again. Soon you’ll become a masterful mind-bender with a new appreciation for your own power and control over your life!

Do you have a plan for what you will eat to this holiday weekend? Planning and preparation are key to helping us choose high energy, feel-good fuels for our bodies, and there are SO many fun things to eat that don't cause trouble in the long and short term! I've had so many regretful days waking up and thinking what in the hell did I eat yesterday!?

My plan for this weekend is to have ribs with low-sugar BBQ sauce (recipe below), cabbage/broccoli slaw with avocado mayo dressing and ALL of the blueberries with Stevia sweetened heavy cream to satisfy my sweet tooth. If you are keeping keto, you'll want to limit the berries and add all the above ground veggies you can eat ! And if you are keeping kosher, skip the pork and add chicken or roast beef!

Recipe courtesy of Kim of lowcarbmaven.com

Tangy, Bold Keto BBQ Sauce

This keto bbq sauce delivers a bold tangy-sweet taste up front bolstered with onion and garlic, then finishes with a gentle heat on the back of the tongue. No added sugars!

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 20
Calories 28kcal

Ingredients
6 oz tomato paste (in a 6 oz can) (170 g)
2 cans water (use the tomato paste can) (12 oz/ 340 g)
1/2 can apple cider vinegar (use the can to measure) (3 oz/ 85 g)
1/2 can red wine vinegar (use the can to measure) (3 oz/ 85 g)
1/3 cup Sukrin Gold Brown Sugar Alternative
1/2 cup diced onion (2 oz/ 57 g)
1 tsp minced garlic (1 large clove)
1/8 tsp ground cloves
1/2 tsp dried thyme
3/4 tsp ground chipotle pepper
1 tsp Hickory Liquid Smoke
2 tsp Worcestershire sauce
1/4 tsp salt
1/2 tsp freshly ground black pepper
4 tbsp butter (to be added after cooking)

Instructions
Add the first 10 ingredients into a medium saucepan and simmer for 45 minutes (or longer if you prefer a thicker sauce).
Measure the remaining ingredients into the BBQ sauce and blend with a stick blender (or use a blender) until smooth. Taste and adjust seasonings. Taste the next day and adjust further as it will mellow upon cooling. This results in a tangy sauce!

Cool completely, pour into a clean air tight container, and refrigerate up to 10 days.

VARIATION: Saute the onions and garlic in 1 tbsp butter until softened, then add the rest of the ingredients. Add the remaining butter after cooking. This results in a more mellow flavored sauce.

Makes 2 1/2 - 3 cups. Serving size is 2 tbsp and is 1 net carb per serving.

Nutrition
Calories: 28kcal | Carbohydrates: 1.6g | Protein: 0.33g | Fat: 2.3g | Fiber: 0.6g | Sugar: 1.1g
Tangy, Bold Keto BBQ Sauce -
Copyright Low Carb Maven June 27, 2019

My kids laugh at me because my answer to every physical complaint anyone ever has is WATER! If something hurts, drink water. If you’re sluggish, drink water. If you’re mad, drink water. No kidding, water can cool a hot temper like nothing else!

Water is the source of life and helps regulate our blood sugar, our metabolic state and keeps our cells healthy and rich!

It used to be as simple as going to the faucet and drinking, but now we are surrounded with options that can be confusing. Alkaline, distilled, spring, purified, Ph balanced, electrolyte waters are all stocked at the market and our U-Totem! LOL, Who remembers U-Totem? Besides knowing which water to drink, we are also facing a wasteland of plastic water bottles of which only about 10% end up recycled. I know I can do better.

Keeping it simple:
• any water is better than no water
• when buying bottled water, choose bottles with the NSF certification label which indicates the company undergoes voluntary annual testing for Inorganic substances such as arsenic, nitrates and lead, Volatile chemicals such as pesticides and Radioactive ingredients such as radium.
• recycle
• buy the best water filtration system for your home that you can afford
• buy a glass or stainless steel water bottle to take everywhere with you

Today, I will drink at least 80 ounces of water and I will buy a stainless steel water bottle! What’s your water plan for today?

Who has a sweet tooth? My friends at The Keto Summit are offering their 60+ recipe book for less than $7.00! The book just launched and to celebrate the launch, they're offering it for a ridiculous 77% off!

Enjoy this lemon-cake recipe below. It's moist, lemon-y, sweet, and crumbly - just like lemon cake should be. The full recipe is below so you can test out just how amazing these Keto dessert recipes are.

Enjoy recipes like:
-- Keto Pecan Pie
-- Keto Chocolate Cake
-- Keto Chocolate Pudding
-- Keto Ice Cream Cookie Sandwiches
-- And 60+ more delicious recipes (yep, there's full nutritional data for every single recipe)

All recipes are sugar-free, Paleo, dairy-free, and low-inflammatory using gluten-free ingredients.

Keto Lemon Cake Recipe

Prep Time: 15 mins
Cook Time: 60 mins
Yield: 10 slices

INGREDIENTS
2 cups (240 g) almond flour
1/4 cup (28 g) coconut flour
2 teaspoons (4 g) baking powder
1 teaspoon (2 g) baking soda
1/2 cup (120 ml) ghee, softened
4 large eggs
1 Tablespoon (15 ml) vanilla extract (sugar-free)
Stevia/erythritol to taste (approx. 1/4 cup)
1/2 cup (120 ml) lemon juice (from 2 large lemons)
2 Tablespoons lemon zest

INSTRUCTIONS
Preheat oven to 300 F (150 C).
Grease a loaf pan (9inch-by-5inch).
In a large mixing bowl, whisk all the ingredients together well to form a batter.
Pour the batter into the greased loaf pan and bake for 60 minutes (the cake will rise in the oven and the top should turn golden brown).
Let the cake cool for a few minutes before flipping it out. Cut into slices once it’s completely cooled.

Nutritional data per slice:
Calories: 240 Fat: 22 g Total Carbs: 5 g Fiber: 3 g Sugar: 1 g Net Carbs: 2 g Protein: 7 g

The link to see more is tagged here!

Delicious Keto Desserts! Delicious Keto Desserts!