Beth Santry Health Coaching

05/25/2023

Shrimp stir fry for dinner tonight! I like this meal on a week night because it’s quick, but loaded with veggies. I use an organic frozen stir fry blend from Whole Foods and add fresh bok choy, shrimp and garlic. My husband likes to add a dash of red pepper flakes. What’s one of your favorite quick and healthy meals?

05/18/2023

PSA! I know way too many people who still choose to consume diet soda. Please be advised that this is harmful to your health and will not do anything to help you lose weight, in fact it may do the opposite. Stay healthy my friends! Hugs! 🤗

Going on a diet? You know that this means giving up soda, but diet soda is just as bad if not worst. Here's why you should ditch both regular AND diet soda.

03/27/2023

Adding veggies to eggs is a delicious, easy and quick way to incorporate more greens into your day! Small changes work! 🤗

01/13/2022

Wonderful action steps for general health and immune support!

Many people who have had COVID-19 still experience chronic issues. We talked to several functional-medicine doctors, and here's what they recommend.

02/04/2021

Get outside for a healthy dose of Vitamin D today! It’s beautiful out!!! 🌈☀️

01/05/2021

Wishing everyone a very happy and healthy New Year! We often set lofty goals at the start of a new year and that is fine. But I would like to encourage you to think about 1 thing you could change or accomplish this week! Just 1 thing! A small “win” can help you build momentum towards your next small win. 2020 was rough to say the least, so please take some time to simply acknowledge and internalize everything you have had to change or overcome the past 10 months! Maybe this can actually be what you accomplish this week instead of setting 1 new goal. Truly think about and maybe even write down what you have overcome. Please give yourself some credit and grace! You are growing in leaps and bounds! Big hugs! 🤗

10/31/2020

🎃HAPPY HALLOWEEN!!! Did you know that sugar weakens your immune system? 🤓Now more than ever we need our immune systems to be strong. 💪Decide now how much candy/alcohol (if any) would be appropriate for your current health goals, put that amount of candy in a small bag and call it quits when that is empty. No regrets! Stay healthy my friends! 🤗

10/11/2020

Hi Friends! I’ve been thinking a lot about my inner critic lately, you know, that sh*tty voice in your head that gets way too much airtime. It has taken me over half a century, but I’m finally making some headway at turning down the volume. I’ve learned that my inner critic gets louder when I’m tired, hungry, stressed, bored etc. What seems to work well for me is to 1) take a short nap 2) eat a healthy meal/snack 3) get outside for some movement. I usually do all three! If you’re comfortable sharing, please let us know what works for you!

06/20/2020

Greek salad with homemade dressing and grilled shrimp! This is one of our favorite summer meals! Tonight we added delicious grilled spring onions from our CSA. We also like to sprinkle some feta on top. What’s one of your favorite summer meals?

06/18/2020

Not only will these tips help you to ditch sugar, but they are also great ways to strengthen your immune system! Hugs!

Being addicted to sugar is a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings — leading to uncontrolled overeating. The good news is we can break our sugar addiction. Here are 8 ways to combat sugar:⠀⁣
⁣
1) Eat real food. You need to eat fat and protein for each of your meals. Whole foods carbohydrates like veggies, legumes, nuts & seeds are perfectly healthy. Processed, sugary junk foods are not real foods. They set the stage for sugar addiction and all its ugly consequences.⠀⁣
⁣
2) Steady blood sugar levels. Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, beans). Avoid eating three hours before bedtime.⁣
⠀⁣
3) Ditch sugar. Go cold turkey. You must eliminate refined sugars, sodas, fruit juices, & artificial sweeteners from your diet. ⠀⁣
⁣
4) Reduce stress. Stress eating & junk food go together. Learn to address the root cause of your stress and address it with something like yoga, meditation, or deep breathing. ⠀⁣
⁣
5) Exercise smartly. The next time you get a hankering for something sweet, walk it off…Literally! Besides creating a healthy distraction, exercise tapers cravings & raises feel-good endorphin levels. ⠀⁣
⁣
6) Determine whether food sensitivities could be causing your cravings. We often crave the very foods that we have a hidden allergy to, including gluten, dairy, & sugar.⠀⁣
⁣
7) Sleep well. Ever notice you’re hungrier for something sugary after a terrible night’s sleep? Studies show lack of sleep increases cravings. ⠀⁣
⁣
8) Implement crave-cutting supplements. These include vitamin D & omega-3s. Also consider taking natural supplements for cravings control. Glutamine, tyrosine, and 5-HTP are amino acids that help reduce cravings. Stress-reducing herbs such as Rhodiola rosea can also help. Chromium balances blood sugar and can help take the edge off cravings. Glucomannan fiber is very helpful to reduce the spikes in sugar & insulin that drive cravings & hunger.⠀

06/02/2020

05/29/2020

I’m so excited! This is my first salad from my front porch container garden! It is amazing how much better freshly picked greens taste! What are your favorite foods fresh from your garden?

05/21/2020

Now that the weather is getting warmer, remember to increase your daily water intake! Dont wait until you’re thirsty, that is a signal that you are already dehydrated.

05/02/2020

Happy May everyone! I am increasingly grateful for the little things in life, like having a beautiful day and the ability to plant my vegetable garden. Will you be growing any veggies or herbs this season?

04/07/2020

Dr. Magaziner keeping it real! Thank you!

www.drmagaziner.com Dr. Allan Magaziner discusses his recommendations for healthy living that can help you be stress free during COVID-19. About the Magazine...

04/05/2020

04/02/2020

Great advice!

In these stressful times, here are a few ideas that I have been practicing lately. You may also find these useful.
☀️
Food:
I know the tendency is to fall back on comfort foods, but try to be extra vigilant in these days of hanging at home. Eat healthy, well-balanced meals and avoid snacking out of boredom.
☀️
Mental Health:
Don’t forget to practice meditation daily if you can. It will help to quiet an overactive, agitated mind and help relieve “cabin fever.”
☀️
Exercise:
Walks. Walks. Walks! Yoga. Stretching. Gardening. Get outdoors as much as possible. It will help, and if you can manage some time outside in the mornings you may find quality of overnight sleep much improved.
☀️
Relationships:
We are all in this together. Try not to take your frustrations out on your partner or your children – or the frontline workers you may need to interact with. Stay calm and, above all, listen more than complain!
☀️
Stay Engaged:
Being home is a great time to concentrate on your reading, cleaning and organizing, figuring out what is essential and what really isn’t. Don’t forget puzzles, games, and even old Lego sets! Try to limit television and streaming to a manageable amount. Bingeing on anything is never a good idea for health, and bingeing on news and stupid shows can waste a lot of great introspection time.
- Andy

03/31/2020

Looking forward to tomorrow’s webinar!

We’ll cover the following… 1. How to establish immune resilience now and long term 2. Supplements that are effective in supporting immunity 3. Basic strategies to implement to protect yourself and your family 4. The importance of social distancing and how long we will need to implement this stra...