Blog Archives

High Protein Snacks to Go!

4/25/2022

How many of us have grown up with an after-school snack, a before dinner snack, and a bedtime snack? These snack times were pIanned out by loving parents following the guidance from the doctors and media ads of that time period. Unfortunately, the constant snacking really set us up for an addiction to food. I was in that category. Food equaled love in my household, and I was loved a lot. As I grew into my tween-hood and began modeling, I discovered that I could actually eat when I was hungry, rather than on anyone else’s schedule.

In the sit-down work world of a 9-5 job, we follow our colleagues down a similar path You're hungry. It is 3pm. The runner gets everyone’s order for sugar refined carb snacks and coffee drinks full of sugar. If your next move typically involves a bag of chips — or anything sugary — it's officially time to mix it up. That's because while research shows that the vast majority of adults are daily snackers, those over 50 need to do so even more wisely. “As you get older you need fewer calories, so you want to make sure you get more nutrition per bite,” says Joan Salge Blake, nutrition professor at Boston University and host of the health and wellness podcast Spot On!

But you're not only after something low in calories. And it's OK if a single apple doesn't quite do it for you. Along with vitamins and minerals, an ideal snack should provide high protein and fiber too. Ideally, we can eat something on the go that won’t break our wellness goals and won’t break the bank.

Here are five power-packed snacks that will help you satisfy cravings and give your body the fuel it needs:

Quest Bars or Chips~ These protein-filled snacks really do not taste like any other product out there. They satisfy our fiber and sugar-free needs without sacrificing flavor. Each bar or bag has at least 20 grams of protein.
Aged Cured Salami~ They are easy to pack, don’t spoil when carrying all day, and have high protein per low calorie punch!
Canned Smoked Trout~ I know some are turned off by the smell, but each can has 140 calories and 20 grams of protein.
Almonds~ These pack in fiber, protein, and healthy fats, coming in at 6 grams of protein per ounce.
Beef or Turkey Jerky~ If we choose a low sodium and low sugar brand (read the ingredient labels), jerky has about 10 grams or more per serving.

Add in a few baby carrots, and we are set to satisfy our body and brain for hours…

Blessings,
KJ Landis
SuperiorSelf on YouTube!!
@superiorself on Instagram and Twitter
KJ Landis on LinkedIn

0 Comments

My Not So Secret Love Affair with House Plants

4/18/2022

0 Comments

I love nature and the countryside, but at the end of the day of outdoor adventure I want a hotel, a hot bath, and a restaurant. I have lived in big cities my whole life. Working as a model and actor when I was younger, I traveled the world for years did not have the home stability for owning plants or pets. Being such a city girl who loves the outdoorsy things for hiking and plant appreciation (obsession), when my husband and I finally settled in San Francisco (1997), I was blessed with both city and year round blooms. San Francisco is usually about 65 degrees Fahrenheit year round. The Bay area climate is similar to the Mediterranean climate, plus add fog. Both my needs for nature and active city energy were met.

Fast forward to 2012. After I lost 50 pounds, my friend Johnnie and I would have Paleo style lunch dates on Mondays, which was my day off. After 6 months or so of these, he said that if we were to continue eating lunch out regularly (sometimes...usually... adding a martini or Manhattan in there), it would be better to hike somewhere in San Francisco for a few hours first. Then we shifted to hiking weekly before our evening shifts at our respective restaurant/bar jobs, so we cut out the drinking after the hikes. I maintained my fat loss with the hiking and Johnnie lost fat as well.

Our hikes were located either in the city or in the countryside, sometimes crossing the Bay Bridge or Golden Gate Bridge. Being in nature fueled my fire, my prana, my life energy source. I loved taking photos of the plants on our walks (and still do). I was developing a relationship of sorts with the plants. They were giving me something indescribable and I was loving on them. When my friend Kara bought me my first fish tank in December of 1997, I ventured into the aquarium plant realm. Little by little, I gained confidence in myself to take care of things other than myself. I went to a garden store and bought an African Violet. My husband brought in an indoor tree and an orchid. We tended to these plants and it felt great. I upgraded from my 5 gallon aquarium to an 18 gallon aquarium. I took care of the 2 plants until they died their natural death. I had to remind myself that plants have a lifespan too. I mourned over the orchid.

I began to do research on house plants, and learned that most house plants live 2-5 years. They die because of external factors, overwatering, underwatering, not enough nutrients in the soil used, too much sunlight, not enough sunlight, improper drainage at the bottom of a pot, etcetera. With proper care, houseplants can live a very long time, and science is seeing an indefinite lifespan is actually possible. With proper prevention against plant stressors, they can outlive us! We need to learn when to trim back or propagate back our house plants so they may use their energy for growth and procreation as well.

During the pandemic, lots of folks were beginning to be more enthusiastic about their garden plants and indoor house plants. The world sheltered in place. We needed to connect with the outdoors. If that was not possible due to the many Covid 19 factors, we turned to bringing the outdoors inside. Sales of house plants went up. There is a wonderful feeling when we are able to see something flourish right in front of us, and we were a part of that bourgeon. Jeremy (Johnnie's partner) created a rooftop succulent garden at their apartment building. After our city hikes, we would stretch and hang out there amidst the enchanted garden. Their indoor plant life began to blossom as well. More and more personal satisfaction came as more and more plants entered their scene. Inspired by my friends, I decided to buy a few succulents and see what would happen in my home. My husband bought one as well. We received a cuttings with roots from Jeremy and Johnnie's plants. We got into it with gusto, just like everybody else in our circle of friends, and it felt good.

Houseplants are good for our mental health. They release oxygen into the air we breathe and absorb carbon dioxide. This cleans the air and eliminates toxins in the air. Houseplants can remove up to 87 percent of air toxin in 24 hours. Just by having them around, indoor plants improve our focus and concentration, reduce stress levels, and boost up our mood. Plus, they are a beautiful addition to any home decor. This is even before we doubly enhance our well-being by grooming them. Greenery brings the nature and aesthetic goods to us in a very personal way. They can provide a refuge from the outside chaotic world.

As a beginner, I bought cacti, succulents, spider plants, Pothos, African violets, and ivy. My husband brought in orchids. If a deeper connection with plants are in your future, I suggest you do your own research. Ask questions from the plant store employees. In my experience, I have found that most of them are quite knowledgeable. The library is another fantastic resource. Be bold! You won't be disappointed.

Blessings,
KJ Landis

0 Comments

Healthy Red Meat Options

4/11/2022

0 Comments

Those of us who enjoy red meat often have to buy what type we can afford. The 100% grass fed and 100% grass finished beef is healthier for us overall, but it costs at least 40% more than the factory farmed meats. Why? The cows are usually raised on more land, called pasture raised, rather than in a 6x10 feet living situation, or herds huddled close together in a small outdoor area. Grass fed and grass finished cows are not fed grains, hormones, antibiotics or GMO grown grasses.

Bison is leaner than beef and may be a healthier choice if you’re looking to reduce your calorie or overall fat intake. It has nearly 25% fewer calories than beef and is lower in total fat as well as saturated fat. There is the same problem with bison as with beef, though. It is 80% of the time grain finished. It is extremely hard to find 100% grass fed and 100% grass finished bison. As always, read the labels carefully and ask the butcher. The meat is more delicate and soft than beef, even the leanest cuts won’t get too tough to eat. This is due to the high moisture content in the meat.

Venison is another red meat that is getting easier to find at the grocery stores. It is a super low fat red meat that can easily get too tough too fast. Keep the meat cooked medium rare or less to enjoy it without getting tough. If it is ground up and added to chili or a sauce, it will stay softer. The meat is one of the most heart healthy around. Venison tastes a little gamey, like more iron or earthy flavor than beef. Unfortunately, not all venison are grass fed and finished. Make certain to communicate with your seller to find out exactly what you are buying.

Lamb are always 100% grass fed and grass finished. Why? They refuse to eat grains. So whether you purchase the meat at a big box store or a smaller specialty meat store, you will enjoy 100% grass fed and 100% grass finished lamb, and non-GMO too. It is a sweet meat, and may take some getting used to on the palate. (I love it). Lamb is higher in fat than beef.

Red meat and its effects on health have been at the center of attention for many researchers for several decades. However, while some things are certain, science is still inconclusive about other areas. The most important thing to remember in any healthy eating lifestyle is that variety is key. Eat the rainbow, mix up your protein choices, and try new things. You may find a new favorite dish. Recipes shared below for your ease of meal ideas.

Be well,
KJ Landis

One Pot Meal Bison Recipe, courtesy of stetted.com:
Ingredients

1 pound ground bison
1/2 cup diced onion
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon ground pepper
1/2 to 1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
2 tablespoons tomato paste
2-3 cups chicken stock
1 cup gluten free grain of choice
4 cups packed torn greens
Balsamic vinegar, optional

Instructions

In a large pan, cook bison, onion, and garlic until bison is browned. Be sure to break up the pieces as you cook. Stir in salt, pepper, cumin to taste, and tomato paste.
Stir in gluten free grain of choice, then add 2 cups chicken stock. Bring to a light boil, then cover and reduce heat. Let simmer for about 20 minutes, stirring occasionally and adding more stock as needed to prevent sticking and allow grains to cook.
Add the greens on top and cover again. Let cook for about 5 minutes. Stir greens through the dish and serve, with balsamic vinegar drizzled over the top, if desired.

Serves 4

Venison Stew recipe courtesy of missallieskitchen.com:
Ingredients

1 lb. venison, diced with all sinew removed – I used leg meat*
1 Tbsp. olive oil
2 and 1/2 cups diced potatoes, I left the skin on (about 3 medium potatoes)
2 cups diced carrots
1 cup diced celery
1 large onion, diced
2 garlic cloves, minced
2 tsp. herbs de Provence*
1 tsp. salt
3/4 tsp. black pepper
1 15 0z. can diced tomatoes
4 cups unsalted beef stock
3–4 dashes gluten free Worcestershire sauce

Instructions

Dice the venison into bite-sized chunks, being sure to remove any of the silvery sinew tissue. Leaving this on makes the meat tough.
Add the olive oil to a large pot or Dutch oven and heat over medium-high heat.
When the oil is hot, allow the venison to saute for 5-7 minutes or until the edges start to brown. Remove the venison from the pot and set aside.
Turn the heat down to medium and add the potatoes, carrots, celery and onion. Allow the vegetables to saute for about 8-10 minutes, or until they begin to soften.
Then, add the garlic, herbs de Provence, salt and pepper and cook for an additional minute before adding the tomatoes, broth and Worcestershire sauce. Then, add the venison back to the pot. Stir well and bring the stew to a boil.
Once a boil is reached, turn the heat to low, cover the pot with a lid, and allow the stew to simmer for 1-2 hours until the venison is tender.
Serve hot (it is amazing with crusty gluten free corn bread).

Serves 4

Lamb Shank recipe courtesy of epicurious.com:
Ingredients

6 lamb shanks (about 5 pounds total)
2 tablespoons olive oil
2 medium onions, chopped
3 large carrots, peeled, cut into 1/4-inch-thick rounds
10 garlic cloves, minced
1 750-ml bottle dry red wine
1 28-ounce can diced tomatoes with juices
1 14 1/2-ounce can low-salt chicken broth
1 14 1/2-ounce can beef broth
5 teaspoons chopped fresh rosemary
2 teaspoons chopped fresh thyme
2 teaspoons grated lemon peel

Instructions

Sprinkle shanks with salt and pepper. Heat oil in heavy large pot over medium-high heat. Working in batches, add shanks to pot and cook until brown on all sides, about 8 minutes. Transfer shanks to bowl.
Add onions, carrots and garlic to pot and sauté until golden, about 10 minutes. Stir in all remaining ingredients. Return shanks to pot, pressing down to submerge. Bring liquids to boil. Reduce heat to medium-low. Cover; simmer until meat is tender, about 2 hours.
Uncover pot; simmer until meat is very tender, about 30 minutes longer. (Can be made 1 day ahead. Chill until cold; cover and keep chilled. Rewarm over medium heat before continuing.) Transfer shanks to platter; tent with foil. Boil juices in pot until thickened, about 15 minutes. Season with salt and pepper. Spoon over shanks.
Serve with rice and green beans.

Serves 6

Blessings,
KJ Landis
-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

0 Comments

Sciatica 101

4/4/2022

0 Comments

There are no words to describe sciatica pain. In a nutshell, sciatica pain hurts like hell! It can make you stop in your tracks, hold your breath, lose your mind for a moment, and even get angry at the world. Why me? When the pain strikes, you want relief as soon as possible. Proven home remedies and self-care options are available.

What is sciatica? Sciatica is a nerve in the back, beginning with the roots close to the spine. If the roots of the nerve become pinched by pressure of an out of place disc bulging a little bit out from the spine, we may experience lower back pain. The pain travels through the hips and buttocks and down into the legs. Usually we experience this one one side of the body. Sciatica pain usually lasts a few weeks. Then it subsides. It may flare up again over time. We can be a partner in our pain relief and then improve our overall back health with a few simple home remedies. Home treatment may be all you need to treat sciatica. As always, please consult your health practitioner before embarking on any treatment plan.

Ice, ice, ice. Ice is our friend in any inflammation and pain situation. Wearing a light cotton shirt, place ice packs or ice in a large ziplock baggie, and place on the lower back for 15-20 minutes a few times a day.
Ibuprofin, Aspirin, or Acetaminophen will help ease the pain and inflammation during acute pain flare ups. Make certain to ask your health practitioner which one is right for you. There are even Ibuprofin creams to rub on that do not enter the digestive system if you are sensitive to Ibuprofen.
For prevention of future flare ups, movement is key. An easy and effective move is to lie on the floor with the feet flat and knees bent. Open up the feet so they are wider than the hips. Gently swing the knees all the way down to one side and keep the shoulders and torso parallel, flat to the floor. This gentle spinal twist uses the gravity from Mother Earth to make more space in the spinal area, releasing the pinch on the nerve. Hold this on each side up to one minute and then gently bring back to the center, and swing over to the opposite side. Do this 3x a day.
Another helpful movement for sciatica health is to engage in a yoga pose called supported bridge posture. Lying down on the floor, knees bent and feet flat to the floor, raise the hips up as high as you can. Place a few pillows under the glutes and squeeze the glutes as tight as you can for 10 seconds. If you cannot keep the hips up high, rest them on the pillows (or a few rolled bath towels). Squeezing the buttocks tight is the key. So 4 sets of 10 seconds a few times a day.
Opening up the whole hip area creates more space. Try this: Lying on the back with knees bent and feet flat on the floor, fold one leg up over the knee creating a figure 4. Holding the other thigh with both hands and pull the 4 shape in towards the chest. The opposite hip socket will wake up! Breathe slowly in and out of the nose only, holding for 30-60 seconds. Then engage the other side in the same manner. Do this 3x a day.
Walking is great for sciatica pain. Lengthen your stride so you feel a stretch in the front hip flexors, where the legs meet the torso.
Some folks may need a steroid treatment or a shot in the back to relieve the pain. The key is to keep on moving, as not moving will make symptoms worse.

About 90% of people with sciatica will get better without surgery. You can start treating your sciatica at home. Home treatment may be all you need, especially if injury or pregnancy triggered your sciatica.

I hope this helps you in your wellness journey!
In Health,
KJ Landis

0 Comments

High Protein Snacks to Go!

My Not So Secret Love Affair with House Plants

Healthy Red Meat Options

Sciatica 101

Author

Archives

Categories