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4 Healthy Hacks for the 4th of July

by Sunnie Sabol

4 Healthy Hacks for the 4th of July, Thrive Acupuncture & Integrative Health in Brookfield WI

Happy 4th of July! This is my favorite holiday, I know it sounds a little crazy but I love summer and fireworks so this holiday has all the things I love with out the stress of shopping for that "perfect gift." 

Because this is my favorite holiday I have some hacks to help you stay on a healthy track and still enjoy every minute of your summer get togethers. 

1. Drink more water, Hydration is key! Drink 1/2 your body weight in ounces of water per day. You also need to keep track of it. Use this hack.... Grab your favorite water bottle, fill it up! Place a rubber band around the bottle, next time you fill it up add another rubber band. For example my water bottle is 20 ounces I know once I have placed 5 rubber bands around the bottle I have exceeded my goal for the day! ...Pro tip leave the rubber bands by your water cooler or fridge for ease. 

2. Going to a friends house and you know you will be tempted by lots of unhealthy options? Try this, Drink a protein shake before you go. That way you will not be as hungry when you get there and not over eat. Pro tip, use coconut water to mix your protein with coconut water has ton of electrolytes so this will help with hydration as well!

3. Want to be social and drink alcohol? Make a refreshing summer cocktail!  Stick to clear spirits like vodka or gin, both have less carbohydrates and mix great with seltzer and lime. Stay away from Tonic, it has 43 grams of carbohydrates per 16oz.  Be careful of the new pre mixed hard seltzer on the market, read the labels. Some are filled with extra sugar and other ingredients that you do not want in your diet.

4. Having trouble getting your workouts in? Use the N.E.T (No Extra Time) method. Next time you are out shopping at your favorite store. Park far away in the parking lot, sometimes you can find a great spot in the shade. Make a few extra laps around while you are inside.  You never know you may find something you forgot on your list!  The extra steps add up quickly! 

Enjoy the summer!

In Health, 

Sunnie

Summer Salad Recipe

by Sunnie Sabol

Avocado & Apple Salad 

Summer Salad Recipe, Thrive Acupuncture & Integrative Health in Brookfield WI

Summer salads are my favorite meal.
I eat them almost everyday, so I am always looking for easy and tasty new ideas to try. This salad fits both of those requirements, Avocados and a creamy rich flavor and the apples add a crunchy sweet flavor making this one of my new favorites!

Ingredients

2 TB Olive Oil

2 tsp Lemon juice

1/2 tsp Dijon Mustard

1 Avocado, Thinly sliced

1 Apple, Thinly sliced

Favorite lettuce, chopped

Salt & Pepper to taste

Combine oil, lemon juice, and mustard in a jar with salt and pepper. Close tightly and shake till well combined. Place lettuce in a bowl and toss lettuce with the dressings. Top with avocado and apple slices. 

Note: add some chopped chicken to the salad! Makes a great meal! Sunnie Sabol offers Acupuncture, Herbs, Nutrition in Brookfield WI

Staying Positive in these unique times

ThriveAcupuncture

Dear Community, 

Waking up this morning you might of felt like you are in a movie, I know I did. I am writing to let you know that I am here for you. I am deeply committed to the health and well being of my patients and the community. Thrive will remain a place of healing, calming nervous systems, boosting immunity and helping people feel better!

I am also cleaning more, washing my hands (as per usual!), and stocking up on all of the immune-boosting herbs that have been part of Chinese medicine for millenia. Please don't hesitate to contact me for an herbal recommendation to help boost your immune system.

I will continue to treat patients and monitor the situation as it evolves. Chinese Medicine is an important tool in fostering wellness, and I am committed to supporting our community in this way. 

As this unique situation develops, If you have a fever, show any signs of a compromised immune system, or have travelled internationally, or the level 3 states in the last two weeks, please contact me so that we can help you in a way that does not involve coming into the clinic or direct contact. I am offering distance consults for herbs and supplements, as needed. 

In these uncertain times you may have found yourself feeling more nervous than usual. Below are some self care recommendations that you can use to keep yourself calm and healthy. During these times there are many things we can not control but we can control our reaction to them. A colleague wrote the ABC’s and I thought it was great tool and want to share it with you…

Let's start with the ABC's--these are the things you CAN control:
A is for Attitude. This is everything. A calm nervous system helps foster a strong immune system. I like the expression "Proceed as if it is not a problem" because we are super resilient human beings and many of us have been through challenges much larger than this in our lives. Check in with yourself and adjust accordingly.
B is for Breath. This is our best tool for keeping a calm nervous system. In through the nose, longer exhale through the mouth. This keeps our nervous systems strong and calm Even better? You do this, and you can help calm others down because you are modeling calm behavior (it goes the other way too, which is an even greater reason for being mindful of your breath).
C is for Choice. You get to choose how you move through this situation. Everything can suck, or be full of panic or fear, or you can say yes to what is happening in the present moment and eliminate the friction by accepting the the moment for what it is.

And then there are the other basics, which include:

1. Washing your hands. This can not be overstated enough. Wash them every time you come in from the outside, every time you go to the bathroom, every time you think about it. Wash them, wash them good. 20 seconds or more.

2. GET ENOUGH SLEEP. This is the foundation for a strong immune system. Asleep by 10:30. Lights out at 10:20. Pretend you are a kind and loving parent to yourself, and gently admonish yourself that really, it's time for lights out at 10:20. Because you'll thank yourself later and may even develop a good lifelong habit of investing in your health by getting more sleep.

3. Stay calm. See the ABC's above. Anxiety, fear and panic all increase the release of cortisol, which compromises the immune system. That's not what we want. And staying calm feels better anyway. Read the trashy novel. Skip FB. Do some drawing. Do some yoga. Meditate. Breathe. Laugh. Take a nap. Do what you need to modulate your immune system by keeping calm. (Another good lifelong habit to foster!!)

4. Nourish yourself. Eat warm, cooked foods. Avoid sugar, avoid over indjulging. This will help your body operate from a place of lower inflammation--boosting the immune system and lowering overall stress.  

I hope you use the above tips and they add value to your health. I am committed to the communities wellbeing and am confident TCM is well equipped to help support wellness and to support our community through this unique time. 

In Health and Love,

Sunnie

The Month of Love

The Month of Love, Thrive Acupuncture & Integrative Health in Brookfield WI

February is the month of LOVE. This valentine season I find myself reflecting on relationships. The relationships we have with others, our family, friends and the most important of all..... the relationship we have with ourselves. Far to often it is that relationship that is put on the back burner so to speak. We are caught up in the busy of life to take the time to listen our our own bodies, to take a moment and check with ourselves. 

Did you know the bodies last warning signal is a symptom?! I'll state that again the bodies Last signal! However it is the usually the first time we begin to look at our own health and wonder why does this hurt?! Many of us will even by pass that signal and keep pushing forward. Ladies, I am speaking directly to you. How many times do you take your kids to activity, social event, appointment but you don't drive yourself to an appointment for your own health! 

~You can not pour from an empty cup ~      Sunnie Sabol offers Acupuncture, Herbs, Nutrition in Brookfield WI

 

I am fortunate to have a job, NO.... A calling, that I love! Not a day goes by that I do not thank God for guiding me to eastern medicine and allowing me to add value to my patients lives. All to often patients come into the clinic as a last resort. While I am honored to be a part of anyones health journey, I often wonder what would their health story be if they made Thrive their first step instead of their last.

Health is not valued until it it lost ~ Chinese Proverb        Thrive Acupuncture & Integrative Health in Brookfield WI

It is time for you to reflect on your relationship with yourself and put yourself 1st! I think you will find your other relationships will become stronger when you are stronger!

I invite you to come into Thrive Acupuncture & Integrative Health for a consultation, lets chat about your health! 

In Health, 

Sunnie

The Month of Love, Thrive Acupuncture & Integrative Health in Brookfield WI

Keto stuffing recipe

by Sunnie Sabol

As the holidays get closer, you are probably starting to plan your dinner menu. One of the traditional dishes that is often served this time of year is stuffing. But what to do if you are following a keto diet? Do you skip stuffing altogether? Do you make traditional stuffing for your guests and just resist the temptation to try just a bite? No - you make a delicious keto stuffing recipe that will keep you on track AND all your guests will love even if they are not eating keto themselves.

keto stuffing recipe

The challenge with making a good keto stuffing recipe is that the main ingredient is bread. It has taken me a lot of trial and error to find the right ingredients to make a keto diet-friendly stuffing that is not heavy or odd tasting. The first step is making sure that you are using a high-quality low or no-carb bread. I recommend Thin Slim bread because it both tastes great and holds up well in the recipe.

One of the tricks to keeping the bread from getting soggy and heavy in the keto stuffing is to let it get stale before using.
There are two ways to go about doing this. If you have extra time, you can allow the bread to sit out until it is stale just from being exposed to the air. If you are a little more pressed for time, you can actually make the bread stale in the oven.

keto stuffing recipe

Make stale bread:
1.     Preheat oven to 200º.

2.     Cut bread slices into small cubes that are about 1/2" in size. Use a serrated bread knife to make cutting easier.

3.     Spread the bread cubes evenly on two large, rimmed baking sheets and place in oven.

4.     Leave bread cubes in oven for about 2 hours or until hardened.

The stale bread is less able to absorb the liquids in the keto stuffing recipe and stays lighter and fluffier. This is my secret for tasty keto stuffing, and now it is yours too!

Keto Stuffing Recipe:
Ingredients:

●     1 medium onion, chopped

●     1 cup celery, chopped

●     1 medium apple, peeled, cored and cubed (optional)

●     1 loaf of stale keto bread (Thin Slim is recommended Link)

●     2-3 cups of chicken stock

●     1 packet Keto Thyme Better Broth (order online Link)

●     2 tbsp butter

●     1 tsp dried sage or 3 tsp fresh sage, chopped

●     1 tsp dried thyme or 3 tsp fresh thyme leaves (no stems)

keto stuffing recipe

Directions:

●     Preheat over to 375º.

●     Grease a 3 or 4 qt casserole dish ( a 9 x 13 dish works well).

●     Preheat a cooking pan over medium heat and add butter.

keto stuffing recipe

●     Add onion and celery and saute until onions are transparent.

●     Add apple and cook until vegetables are softened. Remove from heat.

Keto Stuffing

●     In a large mixing bowl, combine the bread cubes, Keto Thyme Better Broth, cooked vegetables, sage and thyme.

Keto Stuffing

●     Mix gently until evenly blended.

●     Add chicken broth to the bowl and mix quickly.

Keto Stuffing

●     Transfer mixture to the prepared casserole dish and bake for 40-45 minutes.

●     Serve and enjoy!!

This is the keto stuffing recipe that I make for my own friends and family and it has become a holiday favorite. If you do wind up making it, I'd love it if you'd let me know what you think of it!!

Keto Stuffing

Keto French Onion Chicken

by Sunnie Sabol

sunniesabolfrenchonionketo

I am always searching for ways to add Ketones to my favorite meals. The catch is the meals have to pass some tough critics, my kids! This months recipe idea came for our love of french onion soup so using Better Broth French Onion, was a natural choice. Not only did my family love this meal they cleaned their plates and asked for more! That makes this recipe a winner in our home, I hope it is the same for yours!

One Skillet French Onion Chicken

 

4 Boneless Skinless Chicken Breasts

3 Large Vidalia Onions

2 Cups Beef Broth

1 Tablespoons Olive Oil

2 Tablespoons Cassava flour

2 teaspoons balsamic vinegar

1 packet of Pruvit Ketone Better Broth French Onion

8 Sliced Gruyere cheese

Garlic Powder, Salt and Pepper to taste

 

 

1.     Preheat Oven to 350

2.     Heat oven safe large Skillet over high heat. add 2 Tb of Olive Oil. Add Onions and season with salt. Stirring occasionally for about 15 minutes.

3.     While onions are cooking, trim Chicken Breasts and season with garlic, salt and pepper.

4.     Add Balsamic Vinegar to onions continuing to cook until caramelized.

5.     Remove onions from pan and set aside.

6.     Return heat to pan, add a little olive oil

7.     Place chicken in skillet at medium – high heat  to sear until golden brown.

8.     Remove Chicken from pan

9.     Pour in Beef broth and bring to a boil. Scraping up the stuck bits from bottom of pan.

10. Lower heat to medium-low and whisk in flour continue to stir until completely incorporated and slightly thickened.

11. Stir in packet of Pruvit Better Broth French Onion

12. Return onions and chicken to the pan.

13. Place 2 slices of Gruyere cheese on each chicken breast

14. Transfer skillet to oven

15. Cook chicken at 350 degrees or until chicken has reached internal temp of 165 degrees and the cheese had melted.

16. Serve warm and enjoyJ

 

Getting Through The Holidays

by Sunnie Sabol

Getting Through the Holidays, Tips you can use now!

Holiday weight gain is real! A new study out of Finland researched over 3,000 people, they looked at weight patterns for over a year. The conclusion, most of us gain weight starting as early as October and the worse part is it can take over 5 months to loose the extra weight! 

I wrote these tips for my patients, so they would not be one of those statistics. These tips also help you enjoy the holiday season with out filling deprived! Some of them may seem simple but if you make them a priority to add to your routine during the holidays, you will feel and look better for it. 

Tips For Surviving The Holidays

·     Make your workouts or walking a priority. Continuing some kind of movement during the more stressful times of the holidays is crucial to keeping you on track physically and mentally!

·     Drink Water, Hydration is important. Drink a minimum of 80oz a day.

·     If you are following a more ketogenic lifestyle, add a pink of Pink Himalayan salt to few glasses of water during the day.

·     Before going to a holiday party or dinner, have a protein shake to help curb your appetite.

·     Drink a shot (4/6 oz) of apple cider vinegar daily, this will help with digestion. You can also do a shot before each meal.

·     Make drinking 2 Ketones a day a priority.

·     Choose your alcohol wisely! Drink Vodka with seltzer and lime. Try to stay away from beer and wine.

·     At the party or dinner, skip the carb loaded bread! Look for veggies with full fat dip, sausage and cheese skip the crackers.

·     Use Natural Sweeteners like Stevia or Xylitol.  Switch out sugar in your holiday baking recipes for Swerve or Coconut Sugar.

·     Switch out white flour in your holiday baking also for almond or coconut flour.

·     No vegetable oils, margarine, corn oil, canola oil, hydrogenated oils, crisco, or peanut oil.

*Eliminate Carbonated beverages. They block calcium absorption and slow digestion

*Eat Salad with lunch and dinner. Eating a salad made with fresh vegetables helps to stimulate digestion and adds fiber, which helps to regulate blood sugar.  ** Extra tip, sprinkle salad with whole food fiber, this will help you stay fuller longer and decrease your craving to over eat.***
·     Acupuncture, continue or incorporate acupuncture treatments. Acupuncture resets your cortisol levels (the stress hormone) and also helps to regulate blood sugar.

I hope you found those tips to be of help to you. If you are looking for more ways to stop the holiday weight gain or for better overall health, please click on the make appointment button, I would love to meet you and help you form a healthcare plan that is right for you. 

I have one more tip for you all, as a way to say Thank you! I am often asked what do I eat?? well I have to admit I have some favorite holiday dishes I don't want to give up, so I did some experimenting in the kitchen and came up with a keto version of my favorite holiday side dish...Stuffing. The recipe is below. I hope you enjoy it! 

A Keto Stuffing

Ingredients:

Loaf of Keto Bread ( I purchased from Amazon, Thin Slim brand. I also found keto bread at whole foods market or can make your own cloud bread)

1 cup Celery

1 cup Onion

1 Apple (optional)

2 cloves of Garlic

1 teaspoon dried Sage

2 packets of Better Broth Keto Thyme (by Pruvit)

1 packet of MCT 143 (By Pruvit or other high quality oil)

1 cup of Organic Chicken Broth

Salt / Pepper to taste

 

Instructions:

·     Cut bread into cubes

·     Spread cubes on a large baking sheet, drizzle with a little MCT 143.

·     Toss packet of Thyme Better Broth over bread cubes, mix to incorporate

·     Bake bread @ 400 in oven till its toasted.

·     While bread is toasting in oven, begin to cut up onion, celery, and apple.

·     In a sauté pan drizzle a little MCT 143 on medium

·     Add onion & celery cook for 2-3 minutes

·     Then add, apple, garlic, sage & salt pepper continue to cook mixture until onions are clear and soft.

·     Once bread is toasted to your liking, remove from oven and allow to stand.

·     In a mixing bowl add Chicken broth, and packet of Keto Thyme Better Broth, slightly stir to mix.

·     Add Bread Crumbs & onion celery mixture to bowl. Gently mix all ingredients together till completely incorporated. (if needed add more broth, until bread moist but not soggy)

·     Transfer to baking dish, if needed coat dish with oil or butter to prevent sticking.

·     Cover and bake @350 for 30-40 minutes, I removed cover for last 5 minutes to brown the top a little.

·     Serve with Turkey and enjoy