Great Grandma Ella’s Turkey Dressing

Thanksgiving is right around the corner and this year I want to share with you my favorite stuffing recipe. It comes from my Great Grandma Ella and my family has been making it each year at Thanksgiving for as long as I can remember. It is super simple to make and you can double the recipe if you are feeding a large crowd or stuffing a large turkey. 

My Grandma Ella called this “Turkey Dressing,” as it was almost always used to “dress” the turkey. Any remaining dressing was put in a casserole dish and baked in the oven. I choose to cook my dressing in a casserole dish as my turkey is usually filled with other things, like lemons, rosemary, onions and various herbs. But, that’s another recipe. 🙂

This recipe has 1 small change from the way my Great Grandma made it. She used white bread bought from the store. I use homemade sourdough bread. Sourdough bread is a traditional food that is actually easier for your body to digest and I like the flavor it gives to my dressing. You can find my homemade sourdough recipe here. I usually make my sourdough bread the day before thanksgiving and then start the dressing the morning of thanksgiving while the turkey is cooking. 

When it comes to the milk and butter, use whole milk and real butter. Skimping here will reduce the flavor and you will be eating an unhealthier version of this recipe. Healthy fats like butter, coconut oil, olive oil. avocado oil, do NOT make you fat. That’s a myth. It actually slows the absorption of sugar into your blood stream, and allows you to feel full and satiated. When you take the fat out of the milk, you are left with milk sugar. The over consumption of processed foods and sugars gets stored as fat and that is what has been causing the epidemic of diabetes and obesity, not healthy fats. When you use imitation (fake) butters like those butter spreads, you are actually eating fat that your body does not recognize as food, and it gets stored in your muscles and adipose tissue. So just go with the REAL good stuff and ENJOY! If you can’t tolerate butter, try using Ghee (clarified butter). You can find our more about healthy fats and traditional foods at the Price Pottenger Foundation.  Follow this Link.

If you want more education in nutritional wellness and how return to real whole nutrient dense foods that increase energy, your health and help you find your happy weight, you can join me for the next RESTART class that starts January 8th. It’s a 5 week program that is powerful. It’s Real food, Real education and Real support in a small group setting. See what clients have to say about their success with the RESTART Program. 

click the link below for a surprise pre black Friday discount

Learn More About Restart  

 

I hope you and your family enjoy this recipe as much our family has over the years. Wishing you joy, health and abundant happiness as you celebrate this season. 

In health and wellness,

Chris

5 Weeks Of Essential Self Care

Join me in this FREE 5 Weeks of Essential Self Care to rejuvenate and nourish all of you, with simple habit changes, to help you fill your cup again. 

 

Where are you depleted? What wants to be nourished?

  • feeling tired and needing a reset after a time of over-indulgence?

  • struggling from a super stressful period at work?

  • navigating a major life transition? 

  • taking care of everyone’s needs but your own? 

  • knowing that you need to get back to self care, but don’t know how? 

  • feeling overwhelmed with all the “to do’s” and not sure how you can fit one more thing on your plate? 

  • feeling like you have put your own desires on hold? 

In today’s world, we are constantly on the go, with high expectations on ourselves to be more and do more. But who is taking care of you? How can you be your best self and give your A+ version to your family, clients and yourself when you are living from depletion? 

Self Care is NOT selfish. It is actually the opposite. When we engage in self care and fill our cup, we are calmer, more relaxed, nourished and able to give with joy and authenticity instead of just surviving. A depleted version is cranky, tired, stressed, not fun to be around and certainly not the most loving to those closest to us. Constantly giving from depletion is not serving anyone well. The most unselfish thing you can do is to take care of you, so you can give your best, most relaxed and loving self to your family, friends, clients and love your most authentic you! 

Whatever your circumstances, if you are feeling any combination of stuck, stressed, tired, off balance, out-of-whack, overworked, overwhelmed or increasingly unhealthy, I invite you to join me for this simple 21-day process to get on the path to feeling better and filling your cup again, so you can give from over flowing.

For this 21 days of Essential Self Care, you will receive an email to your inbox every 4 days with an essential self care focus to help you take care of you again. You can start any time and join the private Facebook group for live support and community. The 5 essentials are Sleep, Hydration, Movement, Nourishment and Mindfulness. Plus, you will receive extra bonus material to keep and refer to again when you feel like you need a boost. 

Just fill out the form below and you will receive your first welcome email today with your first self care essential to get you started. It’s time to start taking care of you, so you can do more of what you love and less of what you don’t. It’s totally free. No strings attached. 

I’ve been where you are my friend. I am a wife, mother (5 in our clan) and a business owner. I have the same 24 hours that you do. We all get to make choices in how we choose to use them. I have been in that state of depletion. Putting my own self care on the back burner to “get things done” and take care of everyone else’s needs. And it left me unhappy, resentful, burned out, stressed and not very nice to my family. I made no time for me, for my friends, or for what made my heart sing. I learned how very important self care is for me to not only feel my best, but to enjoy life. And in the case of getting things done, I actually accomplish MORE now, taking care of myself, than I ever did in my depleted state. I found that getting back to basics of getting good sleep, nourishing my body with food that gives me energy, staying hydrated, moving my body in ways that I enjoyed, and taking time for a mindfulness practice created a HUGE impact in how I felt in my mind, body and spirit. 

I’d like to share these simple steps that I took to help me get back to fullness with you. They are easy, free and they work. They are “small hinges that swing big doors” and I couldn’t be more excited to share them with you so you too can feel full again. 

After you sign up below, head on over to the private Facebook group so you can have support, accountability and community along the way. 

 

How To Make Self-Care A Priority

 

Welcome Friend

I am so glad you are here. Give yourself full permission to pause. Take a deep breath and soften the outer edges of your body. We are so used to getting caught in the chaos of life . We let go of the balance of our life because we have so many demands. There is this idea that we can’t fall behind . We need to fix everything. If it’s not one thing it’s another. We can’t always eliminate the stressors of our life because our lives are constantly changing and so does the finish line. But we can be aware of how stress affects us, and with that awareness we get to choose how to respond. We get to decide which activities and choices we engage in. Other than exacerbate our stress we can mindfully reduce it by making choices in the activities and habits that create balance and maintain our health. When we are stressed we neglect these things because the stressors become the focus of our life. We don’t eat well, we don’t sleep, we don’t engage in movement we actually enjoy,  we don’t see our family and friends, we don’t take time to rest and rejuvenate. This leads to things like insomnia, high blood pressure, weight gain, fatigue, anxiety, isolation and burnout. Not only can lack of balance and health add to our current stress, it escalates the deterioration of our health down the road. We need to prioritize our health balance and well-being. This is your invitation to step into this place of balance to reclaim your health and wellbeing.

 

As a massage therapy or health coaching client of mine, you know that I strive to be of service in creating health and wellness in the lives of others. I especially have a heart for woman. We as women have the pressure of being so many things to others that we put our own health and lives on hold. But here’s the thing, when we don’t take care of ourselves we can’t fully take care of others. An empty well provides no water. We need to fill our well first and give from overflowing so we can step fully into our authentic selves and be the confident, strong, happy and fulfilled women we are called to be.

 

Putting our self-care last serves no one. I’ve learned that myself. I’ve lived in that place and it doesn’t feel good or make my family happy. It actually causes greater pain and stress for everyone. Coming home tired, cranky and worn out is just not the way I wanted to live. So I took back the reins of my life. I started with small manageable changes that I could pleasurably commit to. I started with nourishing my body and honoring my hunger and fullness. I fed my body nourishing foods that gave me energy rather than depleting my energy. Then I learned how to honor my Yes’s and my No’s. I made myself a priority and only said yes to things that I knew would serve my family and my well-being and said no to the things that didn’t. This created freedom to do the things I loved. Spend quality time with my kids. Spend time in nature. I got out my knitting projects again. I scheduled time to be with my girlfriends that lift me up and love all of me. My husband and I put ourselves on the calendar for a weekly date night and I began upping my self-care by getting a weekly massage. And you know what? I feel amazing. I feel more balanced, relaxed, confident and fulfilled. It opened up a place for me to discern what really makes me come alive. I became more empowered to make choices that help me maintain this health and balance so that I can continue to be present and giving to you my clients, and to my family and myself.

It was a process. It didn’t happen overnight. But because I started small with manageable changes in the context of my busy life, my habits stuck. (I have a business to run, a husband to love and a family with 5 kids in our clan, so I know what busy looks like.) I get it! I’ve been there. I know the struggle is real.  But now I have a new healthy foundation that has been laid, and I choose where to go next. And you can do this too. I want to help you step into the fullness and fulfillment that I know you can experience.

 

If any of this resonates with you, let’s chat. I offer a FREE 45 min. empowerment session to help you uncover what you have put on hold, and what is stopping you or slowing you down from living the life that makes you feel confident and fulfilled. It’s a strings attached session. You will get valuable tools in this session to help you create a plan to moving forward. And if you decide I can be helpful to you, we can talk about how to work together to get you back on track and put you back on the priority list of your life.

 

Just click the button below to schedule your free session.

Schedule Your Free Empowerment Session 

Take back the reins of your life and step into your fullness. It’s time to start taking care of you!

From Powerless To Powerful

 

It’s been 1 week since my surgery, and 1 week since I shared openly in the social world why I chose to remove my breast implants.

The outpouring of love and support and resonance with other women in my community has been mind blowing. Sometimes when we are in our own world, we wonder if what we are thinking will really resonate with anyone else. And I was truly inspired by the comments and sharing on my own facebook page, letting me know that what I was sharing and talking about was IMPORTANT! With a capital I! I knew it was important for me, but to know it was also helping other women in finding their own voice in my sharing was a bonus in my passion to be able to serve others.

 

I want to share a bit more about what mindsets got me here, and how this journey has and is continuing to shape me in stepping more fully into myself, my purpose and my passion. Finding my place in this diet centered world in which we live, filled with images and belief systems that shape the filters in which we see ourselves as women.

 

As I have been healing this week, I have been learning more about goals and how they translate directly with our belief systems. In uncovering my own reasons for buying into the lie that I needed breast implants in the first place, I discovered that we actually have 2 different types of goals. Outer Goals and Core goals.

 

Outer goals are those things we want because we think they will make us appear happy or successful, to others. It is based on other people’s perceptions, but it never fulfills what we actually want.

This is the mindset that prompted me to get breast implants. I thought If I fit into the world’s view of beauty (bigger boobs = an attractive woman), then I would feel happy, valued, successful and love me. Outer goals look like this. More money, a better car, losing weight, getting into a certain size of dress or jeans, your dream home, better boobs. Yep, that was me. I had the outer goal that I thought would get me what I desired. But here’s the thing with outer goals; the finish line keeps moving. So I got the breast implants and found I wasn’t fulfilled, so the next thing I wanted was a tummy tuck, or to lose weight and fit back into my size 4 jeans. There is the feeling of what’s next? I’ve got the great boobs, but there is no true sense of meaning or fulfillment. BINGO! When our self worth is tied to these outer goals, it depletes our own identity that we have about ourselves. WHOA right? It all started making sense to me as to the why I wanted breast implants in the first place. I thought the outer goals would somehow make me feel more fulfilled. That’s the illusion that the diet industry is selling us. Lose weight and you will feel, be amazing. Achieve the life of your dreams, once you are a size 4. Fill in the blank here on whatever you see as your outer goal. It reminds me of the saying “money can’t buy happiness.” And it’s true because money, beauty, status, are all outer goals that have nothing to do with our inner fulfillment.

 

Core goals fulfill you. They are a state of mind vs something tangible to achieve.

They are deeply satisfying and create our identity. THIS is where the shift comes from to experience true transformation in our minds that lead us to the happy lives we want to be living. This is the mindset that shifted for me in learning how to really love myself and who I am. I created core goals that fulfilled me, rather than relying on outer goals that left me chasing the moving finish line.

 

The old Chris with outer goals wanted to feel loved, valued and accepting of herself, but thought the outer goals would give that to her. Bigger, better boobs, smaller jean size, a successful business. The NEW 2017 Chris still wants to feel loved, valued and affirmed in her self worth and identity, but realizes that in order to experience this, my core goals are what creates that. This internal state of mind, not the outer body or outer world.

 

My core goals that fulfill me and give me my sense of identity are to serve, inspire, nourish, teach and empower other woman. To share my authentic self in a way that helps them create the shift from the outer goals, to the core goals to feel TRULY transformed in mind, emotions and body. Yes, we have some physical health issues that need to be addressed sometimes. But we approach those health issues and their resolution from identifying a core goal and not focusing on the outer goal. This is the game changer.  I am a healer. I have finally allowed myself to embrace that. To own that. To step fully into that gift of being real and encouraging others in this world. When I step into that core goal and live from this place, I feel valued, self accepting, loved and am able to not only live in integrity with who I want to be, but I also have a new appreciation for and love who I truly am and who God has created me to be.  This is where I live in alignment and resonance with my goals and desires. This is where I step into my purpose and passion to serve my community in a bigger way. A meaningful way that shifted how I relate to myself and the world.

 

I now can actually understand where my lack of love for myself stems from. The anxiety and depression that I have struggled with over the years. The feeling of striving to do more, create more, be more. The reason why I used to live in a state of depletion rather than fullness. I was constantly chasing outer goals, achieving them and then chasing the finish line that had moved. It’s exhausting. It’s unfulfilling. It’s depleting and It is disempowering. It’s not the way to achieve the life your desire or the happiness you want. It’s time to make a shift friends.

 

I have 3 questions for you to get started in making your own shift from outer goals to core goals.

 

1- Are you living your purpose? What have you been drawn to? What are you here on this planet to do? What do you see as your gifts?

 

2- Where in your life are you not in alignment? Is there any part of you feels like you are out of alignment with your own authenticity?

 

3-  Where can you start today to make a shift? Start right where you are. It doesn’t need to be big. It can be even a small awareness of needing to uncover your core goals. Or to take the time to answer these questions to get some clarity.

 

Take some time to ponder these questions. Write them down. Get radically honest with yourself. You can do this! It’s liberating and empowering.

 

This is the shift that encouraged me to not only have the breast implants removed, but to also not get them replaced and start living from fullness rather than depletion and to love myself more each and every day.  It has allowed me to be able to be vulnerable and share my story. And I hope it may also give you voice to what is going on with you too. As women we are warriors, we are survivors, we are creators, we are powerful, we are a tribe, and we need to OWN that sister! We have a choice in which filter we choose to view the world and which goals we choose to live from.

 

If this speaks to you and you want help uncovering some of what your core goals are and you want to make that shift from outer goals to fulfilling core goals, I can help.

We can set up a free empowerment session. This is how I get to share my purpose and passion. It’s free and It allows you to uncover what is stopping you from living the life you desire. Together we will lean into those core goals and recognize those outer goals that keep you striving instead of really loving all of who you are. It’s powerful work and it’s what creates a True Transformation in our lives. Stop chasing the finish line my friend. It’s going to move anyway.

Schedule your FREE empowerment Session 

 

Feel free to reach out to me at info@shine-wellness.com to share what is going on in your world. How are you making the shift? What are some of your core goals? What have you recognized as your outer goals that keep you striving. I want to know and I want to celebrate you! I read every email that lands in my inbox and I will do my best to reply to each and every one.

 

Wishing you FREEDOM and joy and living from fullness!

Warmly,

Chris

 

My $10,000 Lesson In Self Love

 

 Authenticity and Integrity have always been a heart centered way for me to walk my walk in truth. Today I am throwing in some vulnerability in an up close real way. Life is messy sometimes and I am bearing a piece of my soul and life that has gotten messy. 

This morning I had surgery to have an explant of my breast implants.

5 1/2 years ago, before I was working as a massage therapist and before I became a Nutritional Therapy Practitioner and a Holistic Health Coach, I got breast implants.  

I got implants because I was feeling that to fit into the culture of beauty around me, my own breasts that had fed my children for so many years, were less than. They didn’t measure up to the world’s view of beauty and therefore I didn’t measure up to the worlds view of beauty in my own mind. I felt that If I had better breasts, I would love myself more, value myself more, and finally stop the critical mean girl in my mind. And guess what? That mean girl didn’t go away. She stayed despite having “better boobs” and she found other things to criticize and be dissatisfied within her. I had beautiful breasts but didn’t feel the way I thought I would. Isn’t that sometimes the case in life. We get something we want, only to find that the thing we wanted wasn’t fulfilling at all. It made me take a good hard look at the “elephant in the room” that many women see and feel but don’t talk about. This body hate that is perpetuated by the media and ourselves to be what the world says is beautiful. This outside view of beauty that I grew up with that says to be physically beautiful is to be valued. Beauty that is based on a body that is skinny, toned, firm, flat abs and the “right” number on the scale or jeans size. Crazy right! But true. I began to notice the mean girl showing up more and more in my mind. I clearly remember my husband saying to me one night “I am so sorry that your mind is so hard on itself!” And he was right. The transformation to LOVE my body and myself would NEVER come from changing the outside. It would only happen by changing my thoughts, and having compassion for the mean girl who wanted to be valued, loved and accepted as a beautiful woman. 

And so I began my own personal growth journey, to love the skin I am in.

No matter what my belly looks like, or the stretch marks from having birthed 3 amazing children, or the extra weight that creeped up over the years, or the lines around my eyes, or the silver in my hair or the double chin. What I REALLY wanted wasn’t “better boobs, or a better body,” What I wanted was to fully and truly love me; the whole amazing, messy, striving me. 

I went back to school to study nutritional therapy as a way to learn how food affects our emotions and our minds as well as our bodies, and transformational health coaching as a way to uncover the belief systems we hold that creates our view of the world.  A way to not only heal myself and uncover the belief systems that said I was “less than and needed to be more,” but to help inspire and empower other women to heal themselves too. To help us all see our value in terms of health in our body, minds, emotions and spirits. An inner power and value based on who we are, as we are, in ALL of our messiness. I learned first hand that measuring up physically to the worlds idea of beauty, does NOT create a healthy mind or healthy emotions or a joyful spirit. It actually fueled my inner mean girl. 

Then the irony and serendipity of life occurred. Just when I had these “better boobs” paid off, I found out that I needed to get them removed. My body did NOT want them. The body is amazing at healing itself, and it decided that these implants needed to be walled off and encapsulated. Stage 3 encapsulation is what they call it. I did have the option of having them replaced, but decided against it for several reasons. First, I was having problems in other areas of my body that I didn’t even know could be attributed to breast implants. My eyesight had started getting much worse; I started having a hard time remembering conversations; my muscles began to hurt and began causing lack of mobility in my shoulders, so much so that it was affecting my workouts and my job as a massage therapist. I need my shoulders and mobility. In looking back over the timeline, all of this dysfunction started to happen AFTER I had the implants put in. A friend of mine here in Charlotte, had gone through her own issues with her implants and recommended that I do some research into breast implant sickness. In doing that research I was shocked to see a familiarity in many of my symptoms. Breast Implant sickness is a real thing and I never knew.

But more importantly, I decided against replacing my implants because I am in a different place in my own mind and journey of loving myself and loving the skin I am in. ALL OF ME. Soft saggy boobs, mama belly and all. I have the opportunity to really walk my walk. To be real and authentic and stand in my truth to accept and heal those parts that I rejected earlier in life.  

 This is my $10,000 lesson. $7,000 to get implants put in, and $3,000 to get them taken out. A $10,000 transformation in body and mind. 

I am grateful for this gift that God has woven into my life, to look at myself with compassion and to lean into love. To become empowered and radiant in the knowledge that I am loved and valued. To take my discovery and healing and use it as a way to encourage and inspire other women who struggle right along with me with this culture of needing to be too thin, but never quite good enough. This mentality is the “elephant in the room.”  We feel it and strive to overcome it, but rarely admit it.

I am a healer. Of myself and others in redefining our relationship with our bodies. The mentality that keeps us hating our bodies needs to change. The “diet” mentality that keeps women striving to be thinner to find their value is a billion dollar industry and feeds off our insecurities. It’s an illusion and I know it well. I have lived in it for too many years. 

My purpose and passion has always been one of nourishing others. Whether that comes in the form of education in eating real whole foods so that we can live healthy energetic lives, or cooking classes to put the power of what we put into our bodies back into our own hands, through stress management, self care, massage therapy, or helping woman live from a sense of fullness rather than depletion in our “too fast, keep going” world. This personal challenge of mine is fuel for that purpose. To encourage women from a place of knowing what it feels like when the mean girl voice shows up. And to choose a different voice to listen to.

Today begins my first day of healing in my body, but healing will continue in my mind, my emotions, my spirit and draw me closer to loving myself more fully each day. I know many women are thinking some of the same things, but are afraid to say them out loud. It needs to be said. To be spoken. Because in owning our stories, our trials, our gifts, we become transformed and the process allows transformation to create a ripple to effect others. I hope to be one of those ripples. 

 

 

 

 

 

Are you sick of just wishing for a healthy empowered life?

Hey Friends, Let’s be honest.

Most of us know what to do, we just don’t always do it.

Can you relate?

Do you ever find yourself saying that you’re going to:

  • “Get back on track and eat better.”
  • Start making more home cooked meals for the family.”
  • “Eat less processed foods or eat more veggies.”
  • Or maybe it sounds like, “I’m going to exercise 3-5 times a week and start losing weight. This time I’ll really be good and stick with it.”
  • Or, “I am going to slow down and and spend more quality time with the kids and my partner, take more time for me too.”

If any of those sound familiar, then keep reading, because you’re in the right place, my friend.

You may have stuck with those healthy habits for a short period of time, but eventually you defaulted back to the old unhealthy habits, didn’t you?

You gained the weight back, you stopped the exercise program, you started grabbing meals out again because “life is just too busy.”

You’ve gone back to your old way of thinking and making choices that are not in alignment with who you want to be and how you want to live life.

And what’s worse, you feel like a failure. Like you just can’t stick with things to make a change.

But what would it feel like if things could be different this time around?

What if you could finally break the vicious cycle of implementing healthy habits in excitement, only to backslide into unhealthy ones the second your stress levels start to rise?

What if you could find that missing key to unlock your healthiest life ever?

Well, today I’m here to tell you that there is a better way.

For the past 6 months I have been creating a small group program to give you curated wellness information AND Transformational Coaching to help you turn your health goals into habits that last.

Because lasting habit change is the KEY to health and wellness. If you don’t create healthy habits within the context of your busy life, they don’t stick.

And I totally get how busy you are (trust me, I’ve got kids, a husband, and a job to juggle, too!) But the exciting thing is, this transformation doesn’t have to be hard. It can be easy, fun and fit seamlessly into your life

You won’t have to choose between your health program or going out with your friends, or going to a family gathering, or feel like you are pushing a boulder up a hill. That’s not fun or sustainable. And I am committed to making this fun and successful.

So here is what I have created for you. A new program called “NOURISH your Life.”

And it is about so much more than just food.

Starting September 19, Join me for a 10 week transformational coaching program in a small group that will help you create the life you want and deserve.

This is what you get in 10 in weekly meetings:

Participate in person or online from our conferencing platform

~ Laser focus to uncover what is stopping you, slowing you down or keeping you from feeling healthy and empowered.

~ We will develop a powerful vision to double your energy, find your happy weight and LOVE the skin you are in.

~ You will discover which foods and lifestyle habits are sapping your energy and fabulousness and what to do about it.

~ You will get a crystal clear Step-By-Step plan in how to create the habit change you seek so that you can live the life you love and feel great about it.

~ You will learn stress management techniques and create new ways of being so that you can go from “living in the crazy” to “living in the flow.”

~ Weekly action steps in small manageable bites will be your game changer

I only have space for 6 more people wanting to make some big changes, so if this speaks to you, ACT NOW. The introductory price for this 10 week program is $397. This is lowest price you will find as it is my pilot program. The price will increase when it is launched in January 2018.

REGISTER TODAY for NOURISH YOUR LIFE

Who this is for:

This is for you if what you have been doing is no longer working, and you’re looking for something greater to get you where you want to go.

How will you be nourished?

As your health coach, cheerleader and master of transformational habit change, I provide the right system, the right support and the right accountability to help you transform your health and your body- for good!

This is your chance to create new healthy habits that stick, all within the context of your life. In small manageable steps that create BIG changes.

You see, small things done with consistency, accountability and support create long lasting habit change. LONG LASTING HABIT CHANGE.

We will meet for 1 hour each week in this 10 week in person and online program. If you are local, feel free to join in at my studio location. Or you can join in the program via our online conference platform.

What’s included?

Guidance in eating nutrient dense whole foods, without being obsessive about it, that support your unique body. No guilt, shame or judgment here.

VIP access to my most helpful recipes, hand outs, and resources.

Downloadable weekly action plans, support and accountability in a small group setting.

Weekly motivational emails to keep you on track

Setting goals in achievable bites and having fun doing it.

Compassionate guidance in helping you manage stress from a place of self-love, trading in judgement for curiosity.

Guidance in setting up your personal goals and uncovering your motivating factors that propel you forward

A private Facebook group to connect with your Tribe

A free 87 page recipe ebook

A personalized nutritional questionnaire to assess your health from the beginning and at the end of the program ( Value $100)

Lifetime access to all your materials

Some of the helpful handouts included are:

Healthy foods cheat sheet

Magic snacks

Movement menu

What to eat when you are traveling

How to sleep

The effects of stress

What does a healthy plate look like

And more….

Together we will:

Double your energy, increase metabolism, decrease stress and redefine your relationship with your body so you can finally love the skin you are in.

Gain confidence with nutrition and lifestyle choices to create healthy habits that last, without diet dogma, obsessing with what’s on your plate or exercise programs.

Kick self doubt to the curb and exceed your health and wellness goals.

Create sacred self care so you can give from a place of fullness rather than depletion.

Only $397 for this 10 week program

SPACE IS LIMITED so join me today!

REGISTER TODAY AND GET THE LOWEST PRICE

Have Questions? I am here for you! Feel free to shoot me an email at info@shine-wellness.com and we will set up a time to chat!

In Health and Wellness,

Chris

How the Body Responds to Stress

Relax
Stress isn’t just a feeling. It’s an actual release of hormones that your body produces when it’s met with a challenge. The number one stress hormone is cortisol.
Think of the hormone cortisol like a chemical messenger. When you’re in a stressful situation, cortisol tells your immune system to gear up for a challenge. Your immune system responds by producing inflammation, and then cortisol signals your immune system to calm down when the danger has passed.

Read More

Warm Beet Salad

WARM BEET SALAD

The beautiful beet is an antioxidant-rich root vegetable that provides serious detox support for the liver and gallbladder. The deep pigments that give beets their rich color, called betalains, are special phytonutrients that provide anti-inflammatory and detoxification benefits. And they can be used in so many different ways. Roasted, shredded, added to salads or fermented vegetables. I love to add fresh raw beets to my sauerkraut and even to my kombucha. 

Loaded with a variety of additional nutrients such as folate, potassium, magnesium, fiber, and vitamin C, beets are a great way to increase the nutrient-density of your diet.

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Top 10 Good Mood Foods

FIGHT THE BLUES WITH NUTRITION:

TOP 10 GOOD MOOD FOODS + RECIPE

We can experience depression or even just the blues for many different reasons.
It can be the result of a life circumstance, such as the loss of a loved one, or it can have biological roots, such as in a hormonal imbalance. Some people even experience it seasonally, as in Seasonal Affective Disorder (or SAD).
Whatever its origin, depression can be very debilitating and difficult to manage.
 
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What is a Cleanse/ DETOX and why do I need to do one?

Why do a cleanse or detox?

An annual spring cleanse has long been regarded as a necessity for the maintenance of abundant good health. It was a priority even when all of the food we consumed was what we now call “organic.” Even in those environmentally pristine times, our ancestors recognized that our own digestive processes inevitably leave a toxic residue that in particular was known to accumulate in the course of the long winter. 

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What is a Health Coach?

What is a Health coach and why do I need one anyway? Have you ever asked yourself this question? 

Have you ever tried to make a change and then fell back into old habits? Whether it’s trying to eat healthier, lose weight, clear clutter and get organized or create a new exercise plan; without sustainable habit changes and support we inevitably revert to the behaviors that didn’t serve us. It’s not about “willpower.” You are not weak. You just have not yet learned how to set up the circumstances for inevitable success in an easy way that fits into the context of your life so that you don’t feel like you are pushing a boulder uphill.

The simple act of changing one little thing with intention, is more powerful and sustainable than trying extreme diets, hard core exercise programs or obsessing about everything you put on your plate. The “GO BIG or GO HOME” philosophy is an attitude to fail. You see, big doors swing on small hinges. By consistently implementing small changes that align with what you want to achieve  you can bypass your brain’s fight-or-flight wiring system to such a degree as to create a sea of change and a ripple effect of global proportions! Real, sustainable changes that last, not loosing those 20 pounds by starving and depriving yourself only to slip back into the old habits and gain back the 20 pounds and then some. 98% of diets fail! That’s HUGE. So let’s look at what the 2% does to create changes that last.

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Eating A Nutrient Dense Whole Foods Diet

There are so many different diet philosophies out there, but there there is no one size fits all approach. That’s why much of the nutritional information out there can be confusing. What’s important is that we eat for our own bio-individuality and energy levels.

All food is either a carbohydrates, fats or protein, or a combination of these 3 macronutrients. Think of the macronutrients like the logs in a fireplace: Carbohydrates are like the kindling we use to start the fire. If we use only kindling to keep the fire going, we’re going to have to stand there all day adding more kindling. Fats and proteins are like the long-burning logs we add to keep the fire going. Those big fat logs can burn steadily for hours without much need of attendance. A high-carbohydrate diet is like using only kindling to keep the fire burning. No wonder we’re always hungry and never really satisfied!

The ratio we eat of those macronutrients depends on our energy level and varies with each person. Those who engage in high levels of physical activity can incorporate more carbohydrates in the diet without gaining weight; those needing to lose weight or control blood glucose levels require more healthy fats in the diet as fats provide satiety and help keep blood sugar within a normal range. So where to start? Start with a ratio of 40% carbohydrates- mostly from vegetables and fruits. 30% quality protein, and 30% healthy fat. Make these nutrient dense whole foods and avoid processed foods as they contain high amounts of sugar and trans fats which are health depleting. Keeping a food journal can be super helpful in determining which foods give you energy and are sustaining and which foods burn up quickly and leave you hungry or depleted. Eating this way is a lifestyle and not a quick fix diet approach. Try it and let me know how you feel.

Comparison is the thief of joy!

Two  of my favorite quotes are “Perfectionism is self-abuse of the highest order” and “Comparison is the thief of joy.” With all the images we see on Facebook and Instagram its easy to see all the amazing, fun, beautiful things people are doing and feel dissatisfied with our own life. We compare what we feel in our inner world to what we see in people’s outer world and we feel less than. On International Women’s day,  it’s time to erase that “stinking thinking” and embrace our own beauty and strength within because we are all so powerful and fabulous just as we are.

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Chicken, Spinach, Spaghetti Squash Marinara Casserole

 

 

This casserole is one of my go to favorites for meal that is traditional, clean, gluten free, dairy free, soy free and delicious. I’ve done several variations using spaghetti squash as my base for the casserole and change up the veggies and protein sources to make something new each time. This one is full of non-starchy carbs from spinach, spaghetti squash, carrots and onions. Chicken from my local farmers market is actually a stewing hen and is full of flavor. I added Applegate Farms turkey bacon as an experiment and it turned out fantastic.  

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Chorizo, Spinach, Acorn Squash Egg Cups

In the Restart program we focus on preparing food and prepping in week 1. When you are prepared you will succeed. So we talk about clearing out the pantry of processed foods and making items ahead of time to have on hand so you don’t grab a non-compliant food because you are hungry and have nothing prepared. Planning, preparing and putting foods away in meal size containers is a way to make meal times easier and healthier! I participate in the challenge along with my RESTART students and this is one of the tastiest breakfast items I have made. It’s gluten free, wheat free, dairy free, soy free and 100% delicious! It contains healthy fats, good quality protein and healthy carbs from veggies. This is a clean recipe that your whole family will enjoy. They are great to make ahead and then have on hand for a grab and go breakfast. Enjoy!

Chorizo sausage, spinach, acorn squash egg cups
Serves 6
A delicious clean breakfast
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Ingredients
  1. 3/4 pound clean chorizo sausage- I get mine locally from Creek Side Farms.
  2. 2 handfuls of fresh organic spinach
  3. 10 pastured eggs
  4. 1/2 sweet potato- cubed
  5. 1/2 acorn squash-cubed
  6. 1 t. celtic salt
  7. fresh basil to taste
Instructions
  1. In a large skillet, cook the chorizo sausage. While it is cooking, add the sweet potato and acorn squash and sauté until soft. add in spinach and salt and cook until all is blended.
  2. Line a muffin tin with paper cups and place 1 T of sausage filling in each cup.
  3. Mix eggs in a pourable bowl. Pour the eggs over the filling.
  4. Bake 350 for 20 minutes.
Notes
  1. Store in the refrigerator and enjoy as a quick breakfast. You can substitute any vegetables of your choice.
Shine Wellness https://shine-wellness.com/

Simple Detox Drink

Hey friends,

So there are  a lot of people that swear by Apple Cider Vinegar as an elixir of health. Some take shots of it daily and you may have even heard about the health benefits from your Grandma or Grandpa. But what are the benefits and why is it healthy to drink? And do I really have to take it as a shot? I’ve got some great news for you. No shots required. Instead I have a tasty drink that not only includes ACV but it is also beneficial in supporting the liver’s detoxification pathways. Win- Win!

Here is an easy how to video from Dr. Axe:

Ok- let’s get to the benefits of this quick and easy detox drink.

Apple Cider Vinegar: Make sure its RAW with the mother culture included. The mother culture contains enzymes and good bacteria to help improve your digestion and even eat up the starches that you may have consumed too much of.

Cinnamon: One of the best antioxidants on the planet. It’s the number one herb/spice for balancing blood sugar. And it tastes great.

Lemon juice:  High in vitamin C and another food that helps balance blood sugar.  It also has an alkaline effect on your body helping to regulate PH.

Cayenne pepper: Helps to increase metabolism and has been shown to help drop blood pressure.

Ginger: A powerful anti-inflammatory herb and antioxidant.

Honey: A food that is near and dear to my heart. Make sure to use RAW honey as it contains all the natural healing benefits of bee pollen and propolis, which are both two very positive health additions. Raw honey helps boost the immune system and is a power source of antioxidants. Honey is one of nature’s purest foods and is far more than just a natural sweetener. It’s a “functional food,” which means it’s a natural food with health benefits. Raw honey nutrition is impressive. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. Minerals include iron, zinc, potassium, calcium, phosphorous, magnesium and selenium. Vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin. (Dr. AXCE )

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My TOP 3 Essential oils

 

Essential Oils- What are they and how to use them?

When you walk in Shine Wellness Massage Therapy you immediately smell a relaxing fragrance that many of our clients comment about. What I hear is, “It always smells so good in here!” Or, “As soon as I come in, I feel relaxed and at ease.” So what is that fragrance and why does it make you feel relaxed, happy, at ease and peaceful? At the studio we use therapeutic grade essential oils in our diffuser and in our massage therapy treatments. You may have noticed the diffuser on our table and the beautiful jar full of empty essential oils for decoration. All of those empty bottles have been used in massage sessions and to diffuse into the air at the studio. When you walk in, you breathe in these essential oils and it goes to our emotional center ( the limbic system in the brain ) to give us a feeling of calm and relaxation- or uplifting and energizing depending on what oil is being diffused.

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Benefits of Raw Milk Yogurt and how to make it at home

IMG_3944Raw milk is truly one of the most nutrient-dense foods in the world and has a nutritional profile unlike any other food. It is even called a traditional super-food. When you combine this super food with live probiotics ( like yogurt cultures and kefir )- you get a nutritional powerhouse that not only feeds your brain and body, but it also feeds your gut with beneficial organisms that keeps pathogens at bay and heals the digestive system.  If you are unsure about whether raw milk is safe, check out this article by Dr. Axe on  5 reasons raw milk benefits are out of this world!

 

The best way to include probiotics in your diet is in their most natural state, which includes raw milk products such as cheese, kefir and yogurt.  Yogurt and Kefir are my top choices in adding a healthy daily dose of these good guys. And both are super easy to make at home. I’ll show you how below.

IMG_3947In North Carolina, we don’t have access to raw milk. However, South Carolina is just a few miles away and it is for sale there. I buy mine from Milky Way Farm every other week. I grab my cooler and get fresh nutrient dense whole milk and cream to make my yogurt, kefir and butter. But what if you don’t want to drive to SC? There are other choices of milk that you CAN use. It won’t have the same nutritional profile that raw milk does- BUT it can come close. The next best option is buying a milk that is pasteurized but NOT ultra- pasteurized. The ultra pasteurization kills ALL the beneficial enzymes and yogurt and kefir will not culture well with this type of milk. When I run out of my raw milk and the pic up day has not come around yet, I buy Homeland dairy from The Bradford Store right down the road in Huntersville.

Homemade Yogurt

Your first step is to grab your supplies. You will need:

1/2 gallon Raw whole milk

2 quart size mason jars– make sure they are clean and sterile (you can run them through your dishwasher or place upside down in boiling water for 2 minutes)

1/4 cup plain yogurt or 1/4 cup from your last batch of homemade yogurt (you can buy a small 8 oz container of organic plain yogurt at the store for this)

A candy thermometer – (See the picture below)

A spoon or rubber spatula

Step one: Heat your milk to 110 degrees 

yogurt 1

Once your milk is heated- Let it cool to 86 degrees

Step 2: Pour milk into your Mason jars

Step 3: Add 1/4 cup of your plain yogurt to each jar and stir

yogurt 2

Step 4: Let time do the work- Put a cap on each jar and place in your oven with the oven light on. Let it sit overnight or 12-24 hours.

I use a Yogotherm. It keeps the milk at a more consistent temperature to allow the milk to culture. But it’s not mandatory.

yogurt 3

And that’s it! Seriously simple right?! In the morning you have fresh homemade yogurt that is a fraction of the cost that you have to pay at the store.

I serve my yogurt with fresh berries and some local raw honey. Or you can use it in smoothies, as a dip or to make yogurt cheese.

Want to learn more about how to make traditional foods at home? Join me in the upcoming workshop. I’ll teach your how to make homemade sourdough bread, butter, fermented veggies and how to soak/ sprout your grains and turn them into your own nutrient dense flour. To learn more – Click here.

Enjoy!

In Peace and Wellness, 

Chris

What is bone broth and how do I make it?

BEAUTIFUL Bone Broth… It’s something that you may have heard mentioned recently in the health news or from friends who are making it and drinking it. It is known for it’s benefits in healing the gut and helping your whole body thrive by providing over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins), collagen/gelatin, which help form connective tissue  and nutrients that support digestive functions, immunity and brain health
Did you read that? Bone broth supports every part of your body, from your belly to your brain, from your muscles to your ligaments. It’s some serious stuff.

Nutrition researchers Sally Fallon of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

So instead of spending money on pricey supplements, all you need to do is cook up a batch of bone broth. Our grandmothers knew the wisdom and value in bone broths. They made a batch at the first sign of a cold or sickness. It’s traditional wisdom that has been lost to the commercialization of our food. Today big companies want us to buy their product. They have convinced people that they can’t make it on their own. The message is that it’s too hard, takes too long and won’t be as good as what you can buy in the store. Well, let me tell you- that is ALL A LIE! Bone broth is one of easiest, inexpensive and quickest healing food that you can make. You can make up a batch in your crock pot and then freeze it for later use or keep it in the fridge to use in making a multitude of healthy foods.

How do I use bone broth?

I use bone broth several ways to support my family with optimal health. The simplest way I use it is to just drink it. A cup a day supports the gut and digestive system with healing gelatin that helps to heal inflammation of the digestive tract and leak gut. It’s also super easy to digest and full of nutrients that you body can absorb easily. Drinking bone broth is one of the best ways to help heal your gut lining.

I also cook my vegetables in bone broth. I slice up my veggies and add a bit of bone broth to the pan. This adds healthy vitamins and minerals to my veggie dishes and gets some extra oomph into my family.

Cooking rice, quinoa and or grains is another way to use bone broth. After soaking my rice or quinoa overnight, I replace the liquid that I would have normally used with bone broth. It makes the rice and quinoa taste full of flavor and adds healthy fats, minerals and electrolytes to help keep my family healthy and feeling satiated.

Healthy fat is crucial to a healthy body and brain. And, fat is what keeps you feeling full and satiated so that you are NOT hungry again soon after you eat. It’s long burning fuel to keep you going without the crash that comes with processed over-sugared foods on the market.

So how easy is it to make? Check out my video below. It’s less than 2 minutes to watch. Soon you will be making bone broth in your own kitchen too.

Bone Broth Video

If you have any questions, feel free to shoot me a message. I’ll be happy to help.

Want to learn more about making traditional healing foods?

I have a class coming up August 6, 2016. I hope you will join me!

Traditional foods. Whole foods. Nutrient dense. Healing.

Saturday August 6, 2016 10am-2p

$125.00

We will cover the basics of making sourdough bread and homemade butter, Lacto-fermented vegetables and kraut, and soaking and sprouting grains and making your own sprouted flour. Snacks and supplies will be provided to bring home a quart of your homemade kraut, homemade butter, sourdough starter and dough for a loaf to cook at home, along with recipes for breads, rolls, pancakes, tortillas, resources and instructions to recreate these foods at home. This is a hands on process with individual instruction and ample time for questions along the way. This class comes with FREE ebooks to guide you at home. Sourdough Breads, Lacto-Fermenting Veggies and Fruits, and Kombucha.

This class is designed for a maximum enrollment of six, and promises to fill quickly, so make sure you reserve your spot soon and mark your calendar!

Register Here

Be well friends and Shine Brightly,

Chris

Restart your health in 5 weeks

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It’s no joke, we are killing ourselves by consuming truckloads of sugar and processed foods.

The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. And our kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas.

Processed foods are an illusion, often appearing to be healthy (with claims like low-fat, low carb, vitamin fortified, no trans fat, contains omega-3, etc.) when these foods are in fact the very thing making a lot of Americans unhealthy, sick, and fat. And they are very often filled with hidden sugars designed to make you want more of what is causing the craving in the first place.

According to Micheal Pollen author of The Omnivores dilemma– Coronary heart disease, diabetes, stroke and cancer – four of the top ten chronic diseases that kill most of us – “can be traced directly to the industrialization of our food.”  We have traded convenience for our health. We have been duped into believing that we can’t cook and we must buy from the commercialized food market. But it’s just not true. Processed food is full of ingredients designed to make sure your food never rots. Many of them are unpronounceable. And they are filled with cheap fillers like corn and soy that is genetically modified and the top 8 foods that cause food intolerance and allergy.  It just makes sense to fully understand what you are eating, be able to pronounce everything on the list of ingredients (if there is a list), and know exactly where that food comes from…don’t you think?

But where do you start? How do you take back your own health and learn how to cook really good healthy food? How can you get rid of that afternoon fatigue, sugar cravings, sleep better, and lose body fat?

You start with a real food program designed to support you in your choice to get healthy. As a Certified Nutritional Therapist I will guide you in creating optimal health by shifting from the foods of commerce to real food that tastes great and improves your whole well-being. You will be supported along the way in a small weekly class with information to empower you to take back your health. It’s part nutrition class, part real food challenge and sugar detox and part community support. Those 3 things equal real success in reaching your goals.

The next Restart class is starting soon

2017 classes are now open- click here 

What You Can Expect

  • Losing Body Fat
  • Improved Sleep
  • Gaining More Energy
  • Boosted Immunity
  • Reduced Sugar Cravings
  • Increased Mental Clarity & Calm
  • Reduced PMS & Menopausal Symptoms
  • Developing a Taste for REAL FOOD!

What You Will Learn

Week 1: How to prepare for RESTART®.
Week 2: Your digestive check-in.
Week 3: What sugar does in your body.
Week 4: The truth about fats.
Week 5: How to keep going & celebrate your success!

What will you get?

  • Your purchase reserves 1 of 10 spots in the RESTART® 5-Week Group
  • Sugar Detox Challenge and includes:
  • Five 1.5-hour group meetings.
  • Print-ready PDF guides for each week.
  • Support emails from your instructor.
  • Lifetime access to the private Nourishing Tables RESTART® Community
  • Facebook page where you can receive support from your instructor, classmates, and program alumni.
  • You will also get my experience on everything I have learned during my transition to a real-food lifestyle as well as:
  • breakfasts, lunch & dinner recipes
    recipes for snacks and smoothies
  • the best sources for real food
  • kitchen pantry makeover tips
  • what ingredients to buy
  • my BEST tips for successfully completing the sugar detox and living a healthy lifestyle and beyond!

So what are you waiting for? Take back your health- you will be so glad you did!

New classes are now open for 2017 

The RESTART® Group Sugar Detox Challenge is a 5-Week program meeting for 1.5 hours at the same day and time each week of the challenge.

Price: $197 includes all materials and the RESTART Cookbook.

Space is limited to the first 10 participants. Sign up now to reserve your spot.

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