Perfectly Roast Chicken: a very simple technique

Cooking can be so simple and delicious. I recently learn this super simple perfect technique to roast chicken. It’s a game changer. Having a few easy go to meals is a great way to develop the habit of eating real food . 

Perfectly Crispy Golden Chicken 

1  4 lb organic chicken 

EVOO or organic butter or ghee

Salt pepper / optional lemon & herbs if you have them. 

Instructions:

Set oven to 450 degrees. Place a cast iron or oven-safe pan in the oven while heating. 

Dry chicken well. Rub all over with EVOO or ghee or butter. Season well with salt pepper herbs ( salt inside also) .  Squeeze lemon over top. Place used lemon in the cavity of the chicken. 

When the oven is at 450. Place chicken (breast up) in the hot pan. Be careful. Roast for 30 minutes. Turn off oven & continue to roast for another 30 minutes. Remove. 

The chicken will be perfectly cooked! Crispy outside, moist inside. So good!!! Try one of the very easy simples sauce recipes ( in another post of mine) to place on top of the chicken if you want to make it fancier.

You could roast vegetables alongside the chicken and add a simple salad for a nutritious meal.  The leftovers are ideal for topping a big salad for lunch. 

Start developing the habit of eating healthy. Having simple easy methods of cooking are the key to developing this habit. 

"Eat Real Food Not Too Much. Mostly Plants."

This quote from Michael Pollan (author, journalist, activist and professor at Harvard) sums up the key to good nutrition. It really is SO simple!

Stop making yourself crazy with all these insane new diets that the media and various health gurus make money off of…..the answer is in his quote and it’s that simple. The problem is that it’s human nature to want a quick fix. There is no quick fix, no magic pill. It is simply eating whole real food. Its creating a shift in your lifestyle. I know it is hard to imagine but once you do…. you will rarely want to eat the junk. I believe in 90/10 …..10% of the time we eat the cake, the fries, the Oreo, or whatever it is that you want to indulge in. 90% of the time you will want to eat what really makes you feel good ( body and mind).

The Pros & Cons of Juicing and Blending!

I’m a fan of smoothies & green juices. Both provide a large amount of vitamins and minerals and antioxidants, it’s an easy way to add more fruits and vegetables into your day. They give our digestive system a well-deserved rest. Our digestive system is very busy and hard-working, which requires high amounts of energy; in fact, the digestive system can even drain the energy needed for healing, repair and general maintenance of the body.

Juicing is a process where the liquid part of the fruit or vegetable is separated from the pulp or fiber. You get a thin liquid that will be concentrated with vitamins, minerals, and many nutrients but no fiber. You will need a juicer to make these. 

With smoothies (blending), the whole fruit or vegetable is used: what you put in the blender is what you consume. You can use a standard blender to make these.

There are pros and cons to both juicing and blending. Juicing provides a very nutrient-dense beverage in a smaller amount of liquid. For those who need a low-fiber diet, juicing may be a better option. 

With smoothies, you retain the fiber, which can help you feel fuller and improve your digestive health. In addition, you can add other types of foods to smoothies like superfood powders, protein powders, nut butters, seeds, avocado to increase your intake of healthy protein and fats. 

Either process can help you to increase your fruit/vegetable intake.

Some tips for juicing and/or blending:

• Use about 1 C of fruit in both juices & smoothies. You can also add sweet vegetables such as carrots & beets. 

• Add plenty of green veggies like kale, spinach, parsley, cilantro - surprisingly do not taste very intense in smoothies or juice, so load up on those! In smoothies, you can even add a vegetable such as cauliflower and not taste it. 

• When juicing, use high water content vegetables like cucumbers and celery to help add volume and nutrients

• When blending smoothies, add regular or coconut water to make it less pulpy and blend well.

• Too make a smoothie bowl, be sure to use frozen fruit and ice. This will make the consistency much thicker. Top with unsweet coconut, chia seeds, raw nuts.

Go ahead, take the first step!

Start, take a few steps. Don’t stop. Keep going. Before you know it, things start to change. A real shift takes place & it all becomes so worthwhile. Tiny steps all add up!! If you want to start eating better, today take the step to add in more whole vegetables & fruit, keep doing that for a while, when you are ready take the next step, cut out all processed food, when you are ready take the next step…..you get the idea. Its your timeframe, set realist goals, set yourself up for success!!!

The time is going to pass anyway, so you might as well start. Accomplish the goals you have always wanted. Start right where you are, right now. It can be so small, but just begin. You can definitely do this. I’ll be cheering you on 😊

Need support grab a friend, I’m here if you need a coach or just do it alone!

What step are you prepared to take today? Head over to my instagram @getrealwsarah and let me know how its going or just click on the “Let’s connect” form on this website. I would love to hear about your progress!!

Sarah

Give your immune system a boost!

Let’s get ahead of the cold & virus season — boost your immune function before you feel signs of cold or viral infection. We need to be proactive with our health rather than always being reactive. In general, if you are following my Instagram page @getrealwsarah or reading my website, you have already started to take steps towards a healthier lifestyle. Those steps are already helping your immune system function well. However, giving it an additional boost in the winter season or when traveling is always a good idea.

 Our immune systems are designed to to produce white blood cells to fight off pathogens when you are sick. It is also working hard on a regular basis to rid your body of toxic chemicals (found in skincare, cleaning products, etc.) and unwanted antibiotics and foreign substances in processed foods.

Here are a few ideas for an extra boost to eating well ( add in whole REAL food, crowd out processed & fast foods) & moving our bodies daily:

1. Garlic

Garlic feeds the good bacteria in your gut, it’s a pre-biotic, (which helps with immune function), and acts as an anti-fungal/ anti-microbial agent.

2. Vitamin C

Don’t take products like Emergen-C ( which is loaded with sugar!) you can simply eat whole foods that are very high in Vitamin C such as red /yellow bell peppers, oranges, lemons, kiwis, broccoli, strawberries, spinach, thyme, parsley kale and many more.

 3. Ginger

Our gut health is directly related to our immune system. Ginger is excellent for digestive health, reduces inflammation, it’s a great antioxidant. Make a nice tea with fresh ginger, hot water, & lemon! Add ginger to your smoothies, soups, and a variety of meals!

 4. Blueberries

Blueberries are loaded with antioxidants, especially wild blueberries which can easily be found frozen. They’re so nutritious they are considered to be a superfood.

5. Turmeric

Very effective anti-inflammatory! Chronic Inflammation means that your immune system is overworking itself. When your body is chronically inflamed, it essentially means your immune system is in constant ‘fight or flight’. Inflammation is rampant today due to processed foods, fast foods, all restaurants food that use unhealthy oils, which is most restaurants!! You can use turmeric in many recipes, I have a recipe in “Sarah Says” for a turmeric latte which is delicious. *People on blood thinners should avoid this spice.

7. Broccoli

Packed with vitamins A, C, and E, broccoli is one of the healthiest vegetables you can put on your plate.Chew it well to get all its nutrients absorbed.

8. Elderberry

Elderberry extract/syrups have been shown to reduce the duration of sickness by up to 3 days.

9. Manuka Honey

Manuka honey has antiviral properties, I find this helpful mixed with organic Ceylon Cinnamon for a sore throat.

10. Oil of Oregano

A natural antibiotic, a powerful antioxidant that has numerous uses and benefits. I most often use it when I start to feel a cold coming on. 2—3 drops down the back of your throat, immediately followed by at least 8oz of water. It takes getting used to because of its very strong taste but it’s worth it!!!

11. Sleep

It is rare today to hear that people are getting 7-8 hours of good quality sleep. This is vital, I know first hand because this is an area this I struggle with. A few quick sleep tips that help me. Create a nighttime wind-down routine. A glass of chamomile, lemon balm, fresh ginger, fresh mint leaf tea, all work great for me. Create a very dark cool bedroom. Limit the use of all devices before bedtime, the blue light will definitely disrupt your natural sleep patterns because it suppresses your natural melatonin which leads to difficulty falling asleep and staying asleep.

Also, keep in mind that exposure to dry indoor heat can make us more susceptible to colds & viruses. Keep the sir in your home moist by using a quality humidifier, an essential oil diffuser ( use with filtered/distilled water & if desired - pure organic essential oils )

**keep in mind that all my posts have general advice, not specific to you. Always check with your doctor first.

The new sweets.......

I definitely enjoy a good piece of dark chocolate, or a home-baked cookie once in a while but in general my definition of sweets took a big shift, when I began to feed my body well. Fruit & sweet vegetable became my new sweets. When you body detoxifies from sugar and processed foods (loaded with sugar/additives), you just wont believe how sickeningly sweet they will taste. Your definition of sweets will also change, and your new sweets will have just the right amount of sweetness. You will become addicted to how these real whole foods make you look & feel.

Easy & Quick Hummus

If you enjoy hummus and usually buy store-bought, try this simple recipe. While store-bought is just fine if you make sure to check the ingredients ( many have unhealthy oils, additives & preservatives) homemade is fun, easy and usually much better. There are many more complicated recipes that might yield a more complex flavor or texture, this simple recipe is really just terrific. Hummus can be used as a dip, a spread or even a side dish. It can be substituted for tomato sauce on a pizza or used instead of mayo or sour cream. It’s full of fiber, protein & calcium.  It is made with sesame seed butter (called tahini) which contains a fair amount of monounsaturated fats ( the good fats). Both chickpeas and tahini are also excellent sources of iron.

Recipe:

1 (15-ounce) canned chickpeas (rinsed) or 1 1/2 cups cooked chickpeas

1/4 cup fresh lemon juice (1 large lemon)

1/4 cup well-stirred tahini

1 small garlic clove, minced, if desired add more to your taste!

2 tablespoons extra-virgin olive oil, plus more for serving

1/2 teaspoon ground cumin

Salt to taste

2 to 3 tablespoons of water

Dash ground paprika 

-In the bowl of a food processor, combine the tahini and lemon juice for 1 minute, scrape the sides and process for 30 seconds

-Add in the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt Process for 30 seconds, scrape the sides, then process another 30 seconds.  Add the rinsed chickpeas. Add half of the chickpeas to the food processor and process for 1 minute. Scrape sides & bottom of the bowl, add remaining chickpeas, process until smooth; 1 to 2 mins. If too thick, add a few tablespoons of water and mix. 

-Add salt to taste. Serve hummus with a drizzle of olive oil and dash of paprika. Store in an airtight container and refrigerate up to one week.

Food can fill you, but don't expect it to Fulfill you!

In my studies becoming a holistic health coach, the main principle taught was the concept of Primary and Secondary foods. Our overall heath and wellbeing is fed by these two types of “food”. Secondary food is the food we eat, while primary foods are everything else in our lives that nourish us. Our relationships, community, career/sense of purpose, movement (physical activity), and spirituality. We need to address all of these areas inn addition to our nutrition to achieve good health and real wellbeing. Our training allows us to guide and support in all of these areas. Give thought to each of these areas and decide which ones need work. Then approach each one with small attainable steps. If you need guidance and support thats when a holistic health coach can help.

Soups are warming, nourishing and EASY!

I have always loved soups, they are warming & nourishing. For me, they bring back wonderful memories. My dad & a friend ran an old fashion lunch counter inside of a drug store. He learned to make many soups because people loved them, they were quick, easy and very inexpensive! He passed this skill on to me and I have always loved the process of making soup. My family enjoys my soups and it makes me feel close to my dad who passed away years ago.

For most soups you do not need a formal recipe. you just need the basic formula and the ability to get creative. Here is the basic formula:

1. Heat a large soup pot over medium heat

2. Sauté the vegetables (onion, garlic, celery, carrot) in healthy fat ( EVOO, organic avocado oil, organic ghee or grass-fed butter). if making a bean, lentil, split pea soup add them now.

   Cook your meat ( if using meat) (for example, stew beef) or just saute cooked ham or ham bone with the vegetables to add flavor.

3. Add your soup base: chicken, beef or vegetable broth to the veggies, meat, and spices ( pick whatever spices you feel work). For example: when I make lentil soup I might add Indian spices and a squeeze of lemon, when making split pea perhaps add Mediterranean spices.

4. Taste and adjust

5. Simmer for an hour or two

6. Taste and adjust again. If you want to make it smooth & “creamy” use an immersion blender.

7. Make enough for several meals. Soup is the perfect freezer food. Portion it into meal-size containers and you will always have a healthy easy meal on hand.

It really is that easy. Planning ahead with easy healthy soups is one way to stay on track.

Your daily choices & routine create your future.

Take a moment to think about your life, your habits, relationships, the food you put into your body, your spending habits, etc. Are you wasting too much time on television; spending too much money on things you don’t need; eating too much crap; neglecting your family, becoming to sedentary, etc?

These “little” things eventually add up & become big things, let’s become aware of our everyday routine & habits and acknowledge the role they play in creating our future.

When you do become self-aware and you begin to make shifts/changes “little improvements” to your daily life, these little changes to your health, relationships, finances, career, etc. will snowball to bigger changes, over time, as you remain consistent. The secret of your future is what makes up your daily routine, Each day represents an opportunity to make these shifts, to create the type of life you actually want to be living. Start today.