New Blog

Sandy O'Shea

What is a normal sex life anyway?

What is a normal sex life anyway? I was being interviewed one day and this is the first question she asked me.   My short answer is “whatever the couple agrees that it is”. I’ll explain. Sex is obviously a very personal thing. It doesn’t matter whether you’re

Read More »
Sandy O'Shea

Butterfly Kiss – April Toy of the Month

Butterfly Kiss – April Toy of the Month Butterfly Kiss 3 Speed G-Spot Vibrator by CaleXOtics Regular Price – $25.00 Toy of the Month Price – $20.00 Ladies … have you ever had a G-spot orgasm? It’s the watery one … commonly known as squirting … sometimes

Read More »
Sandy O'Shea

Summer Flings

Summer Flings This article was originally published in the Summer, 2017 issue of Resilientista magazine.  This is an online magazine targeted at women who have gone through a major change in their lives.  The subscription is free and you can sign up for it here. In fact, the

Read More »
Sandy O'Shea

Clitoral Pump by CaleXOtics

Clitoral Pump by CaleXOtics Clitoral Pump by CaleXOtics Regular Price – $60.00 Let’s face it, everybody is different. Some women get aroused more by oral stimulation, some by clitoral stimulation, some by penetration, and some by a combination. If you love to have your clit stimulated, this

Read More »
Sandy O'Shea

Spring Clean your Body

Spring Clean your Body This article was originally published in the Spring, 2017 issue of Resilientista magazine.  This is an online magazine targeted at women who have gone through a major change in their lives.  The subscription is free and you can sign up for it here.

Read More »
Sandy O'Shea

Chicken with Mushrooms, Tomatoes and Spinach

Chicken with Mushrooms, Tomatoes and Spinach This recipe came out of necessity.  A good friend was coming for dinner and he doesn’t eat beef or pork and he can’t eat any spices … not even garlic and onions!!!  How do you cook without garlic and onions?????  As

Read More »
Sandy O'Shea

Is low testosterone really a problem? Most definitely!!

Is low testosterone really a problem? Most definitely!! Last time we spoke of what testosterone is and what it does. This week I’ll explain what happens to men when their testosterone is too low and the effects that has on various aspects of a man’s health. Testosterone

Read More »
Sandy O'Shea

Looking forward to 2018

Looking forward to 2018 I wrote this yesterday on January 1, 2018.  It seemed like the perfect day to think about this new year. I’m not sure I could articulate this any better so I wanted to share this with you. A friend of mine wrote the

Read More »
Sandy O'Shea

Coconut Flour Wraps

Coconut Flour Wraps I am obsessed with coconut wraps. You can’t get a simpler product.  It’s made from coconut.  That’s it.  Sadly it does come at a hefty price … usually around the $8-$9 mark for 4 or 5 wraps.  I go through that in no time

Read More »
Sandy O'Shea

Coconut Milk Eggnog

Coconut Milk Eggnog I do have another recipe for eggnog posted.  It’s not the healthiest recipe in the world and really not good for me but I do enjoy eggnog at Christmas.  So what does a nutritionist do?  Modify, of course!  Even my hubby, who is a

Read More »
Sandy O'Shea

My first year in business – 2017 in Review

My first year in business – 2017 in Review Today is my day to review what happened in 2017 … the good, the bad and the ugly so I thought it would be the perfect day to write this post. Here’s the thing. The “bad” and the

Read More »
Sandy O'Shea

Testosterone – The Male Hormone

Testosterone – The Male Hormone I’m sure we’re all familiar with testosterone and some of its responsibilities. In this series I’ll be talking about what it is and what it does (today’s post), what happens when things go wrong, what you can eat to boost your levels,

Read More »
Sandy O'Shea

Baked Squash and Sausage

Baked Squash and Sausage I’m a firm believer in taking a recipe and making it my own. Michael Smith was a major influence on my cooking philosophy. You can make this dish as I did or you can modify it any number of ways. Ingredients: Sweet potato

Read More »
Sandy O'Shea

Keeping it real and raw

Keeping it real and raw On November 21st I posted a Facebook live video. It was raw, real and very emotional. The response I received from this video BLEW ME AWAY!! Did it start off sounding like I needed help? Yes. Was that the purpose of that

Read More »
Sandy O'Shea

Christmas Challenge

Christmas Challenge This is something that has been on my mind the past several years. Yes, Christmas is fast approaching. There’s a reason they call it the “silly season” for a reason. So many people get so stressed out, both time wise and financially. Why is there

Read More »
Sandy O'Shea

Acceptance

Acceptance This is a subject that I hadn’t really thought that much about until recently. Perhaps because I just took it for granted but there are so many people who do not. What do I mean by acceptance? It’s multi faceted. Most importantly there’s acceptance of yourself

Read More »
Sandy O'Shea

Gratitude and Growth

Gratitude and Growth Last weekend was Thanksgiving and although we didn’t have a big family gathering, I did take some time to recharge. The past couple of weeks have been unbelievably transformative for me and for that I am incredibly grateful. I’ve questioned so much about myself

Read More »
Sandy O'Shea

Why can’t I lose this fat???

Why can’t I lose this fat??? Do you struggle with losing weight even though you’re eating pretty healthy and you’re reasonably active? You’ve been told your thyroid function and blood sugar levels are normal but you still can’t lose the fat? I’m sure you’ve heard the terms

Read More »
Sandy O'Shea

What’s it like to work with me?

What’s it like to work with me? I was asked the other day by a friend of mine just what it was that I do which prompted this post. A lot of people might not know what I do … only that I’m a nutritionist and I

Read More »
Sandy O'Shea

Wanted: A Good Night Sleep

Wanted: A Good Night Sleep Sleep issues have become so common these days. We’ve become to used to being sleep deprived, it’s our “new normal” and it really shouldn’t be. There are so many reasons for running on too little sleep. Children waking during the night Stress

Read More »
Sandy O'Shea

On loss, vulnerability and expectations

On loss, vulnerability and expectations Last Thursday marked the 9th anniversary of my mom’s death. She had a tough last few years and although I’m not one to give into feelings of guilt, this one was hard to dismiss. I felt like I had abandoned her somewhat

Read More »
Sandy O'Shea

Kale, Zucchini and Tomato Sauté

Kale, Zucchini and Tomato Sauté This “recipe” came about one night when I needed vegetables for dinner. I looked out in my garden and realized that although I had a couple of dinosaur kale plants, I hadn’t actually eaten any of the kale. So I decided the

Read More »
Sandy O'Shea

Libido boosters for men

Libido boosters for men This one is for you gentlemen! Although ladies … you should know about this too since you’re more likely to get them to actually take something 😉 Before I continue, here’s the disclaimer. Everyone is different. What might work for one person won’t

Read More »
Sandy O'Shea

Gratitude

Gratitude It’s something that not everyone is conscious about and even those of us who are, don’t always express it or are evenly consciously aware of it all the time. It’s gratitude. A while back, I was keeping a gratitude journal. It was just a book to

Read More »
Sandy O'Shea

On proposals and getting what you ask for.

On proposals and getting what you ask for. When people ask how long I’ve been married I say “20 years”. They’re caught off guard when I say something to the effect of “when he said yes” when referring to the proposal. Yes … I proposed to my

Read More »
Sandy O'Shea

Why do I get so irritable right after ovulation?

Why do I get so irritable right after ovulation? This is a question that someone asked me a couple of weeks ago. She assured me pregnancy (the most common reason) was not an issue. In a nutshell, it’s because there’s an imbalance among estrogen, progesterone and testosterone.

Read More »
Sandy O'Shea

Magnesium – The Workhorse Mineral

Magnesium – The Workhorse Mineral I should preface this post by commenting on the picture.  One of the most well known functions of Magnesium is to help with relaxation.  Nothing says relaxed like a sleeping cat (we have 3) and this one looks like a younger version

Read More »
Sandy O'Shea

Vegetable, Kelp Noodle Salad

Vegetable, Kelp Noodle Salad I love combining various vegetables into salads. My mainstays are beets and carrots and then I work around them. Hubby asked me to make a salad for his work so I combined what I had on hand and the following is what I

Read More »
Sandy O'Shea

A slightly different take on pornography

A slightly different take on pornography I know this might be a difficult subject for many women, but if you could bear with me, I’d like to suggest a different take on it than most might think. The other day, hubby and I were watching a new

Read More »
Sandy O'Shea

Healthy Banana Split

Healthy Banana Split I came across this recipe a couple of years or so ago and I honestly can’t remember where I found it.  I made a couple of modifications from the original as I tend to do.  Feel free to add spicy pumpkin seeds, goji berries,

Read More »
Sandy O'Shea

Cucumber, Tomato and Goat Cheese Stacks

Cucumber, Tomato and Goat Cheese Stacks Lately, I’ve become hooked on the above combination. Not entirely sure why, but they just taste so good together!! I literally will stack a slice of English cucumber, half (or a whole) grape or cherry tomato and a little slice of

Read More »
Sandy O'Shea

Cashew Butter and Greek Yogurt

Cashew Butter and Greek Yogurt This isn’t a recipe per se. More like an idea. This may sound like an odd combination but I was looking for a snack the other night and wanted to keep it healthy so I figured I’d have some greek yogurt with

Read More »
Sandy O'Shea

Sexual Fantasies – The Kinkier Ones

Sexual Fantasies – The Kinkier Ones If you’re joining us for the first time, you may want to read Sexual Fantasies – are they normal? and The Tame Ones first. Or not 😉 This article might make you a little uncomfortable or possibly trigger you if you’ve

Read More »
Sandy O'Shea

Transformation

Transformation I believe we are constantly changing. Does transformation mean something huge that takes place in a short period of time? Sometimes. But sometimes, transformation happens in small ways that accumulate over time. And sometimes those small ways are the things that set you up for a

Read More »
Sandy O'Shea

Sexual Fantasies – The Tame Ones

Sexual Fantasies – The Tame Ones Have you given any thought to what your sexual fantasies are? Are they dreams or are they more daydreams where you consciously think about them? Do they add to your sexual experience or are they an escape? Do you fear them

Read More »
Sandy O'Shea

Horny Goat Weed – no, it’s not actually for goats 😉

Horny Goat Weed – no, it’s not actually for goats 😉 Disclaimer: The purpose of this article is simply to provide information. There are no specific recommendations on who or when you should use it or dosage. If you think this may help you, please contact me

Read More »
Sandy O'Shea

Tropical Matcha Smoothie Bowl

Tropical Matcha Smoothie Bowl Ingredients: 2 cups almond milk (coconut would be awesome) 2 large handfuls of baby spinach 1 frozen banana 1 large handful of frozen mango/papaya/pineapple mix 2 scoops unflavoured (or vanilla) protein powder 1 teaspoon matcha powder 2 teaspoons maca powder 1 tablespoon coconut

Read More »
Sandy O'Shea

Sexual Fantasies – Are they normal for women?

Sexual Fantasies – Are they normal for women? Sex used to be all about procreation. Men were supposed to enjoy but women? Of course not, we were just the vessel to make babies. I mean, women were not considered “persons” until October 18, 1929. So if we

Read More »
Sandy O'Shea

Sweet Potato Mac and Cheese with Ground Beef

Sweet Potato Mac and Cheese with Ground Beef Ingredients: 1 pound gluten free elbow macaroni 3 tablespoons olive oil 1 pound (more or less) of ground beef Crumbled goat cheese 1/3 cup Bob’s Red Mill gluten free all-purpose flour Mashed cooked peeled sweet potato, (1 large sweet

Read More »
Sandy O'Shea

Maca Root – Adaptogen and Hormone Balancer

Maca Root – Adaptogen and Hormone Balancer Maca root is a member of the cruciferous family like cauliflower and broccoli but due to its unique properties is considered a “super food”. It is grown high in the mountains of South America and mainly in the high altitude

Read More »
Sandy O'Shea

On being in overwhelm … and getting out of it.

On being in overwhelm … and getting out of it. I’m totally used to being on the run most of the time. My evenings are pretty much my main down time unless I’m working or going to some sort of function but when I have too many

Read More »
Sandy O'Shea

Masturbation

Masturbation I know, it’s a topic not many acknowledge, never mind talk about openly. Well, sex in general is not usually a topic of conversation around the coffee shop or anywhere else for that matter. Men are far more open about sex and masturbation than women are

Read More »
Sandy O'Shea

Hyperthyroidism – Lifestyle Changes

Hyperthyroidism – Lifestyle Changes One of the biggest causes of hyperthyroidism and Graves’ Diseases is stress. In many cases, if we get our stress levels under control, we can get hyperthyroidism under control. Graves’ Diseases is an autoimmune disease so it’s more complicated but the following recommendations

Read More »
Sandy O'Shea

Chocolate Avocado Pudding

Chocolate Avocado Pudding It really doesn’t get any easier than this.  Healthy fat from the avocado, antioxidants from the raw cacao powder and hormone balancing maca powder. 1 small avocado or 1/2 large one 3 tablespoons of raw cacao 1/4 cup nut or coconut milk 1 teaspoon maca

Read More »
Sandy O'Shea

Hyperthyroidism – Supplementation to bring it down

Hyperthyroidism – Supplementation to bring it down Hyperthyroidism means everything in your body is moving fast than normal so your body will need more nutrients than it would if your thyroid was operating at a normal speed. First and foremost, get as good a quality of multi

Read More »
Sandy O'Shea

No-Fail Kale Salad by Megan Gilmore (The Detoxinista)

No-Fail Kale Salad by Megan Gilmore (The Detoxinista) I was never a huge fan of kale and I know a lot of people who aren’t including my husband who actually likes this. Megan is definitely one of my favourite food bloggers. Her first book, Everyday Detox (where

Read More »
Sandy O'Shea

Erectile Dysfunction – Physical or Psychological?

Erectile Dysfunction – Physical or Psychological? Most of my posts are directed towards women but this post is meant for both men and women. To the men reading this post, please understand that there could be real health issues at the root of your sexual challenges and

Read More »
Sandy O'Shea

Hyperthyroidism and the foods that can help heal.

Hyperthyroidism and the foods that can help heal. People who suffer from Graves’ Disease, which is the autoimmune hyperthyroid issue, are more likely than the general population to suffer from celiac disease or gluten sensitivity. Rule out celiac and gluten as well as all food allergies first

Read More »
Sandy O'Shea

The Big “O”

The Big “O” Orgasms can be the source of much pleasure or much mental anguish. We put so much pressure on ourselves sometimes to have an orgasm, that it can elude us. Sometimes our partner doesn’t know how to bring you to orgasm and you’re not sure

Read More »
Sandy O'Shea

Malabsorption and Leaky Gut Syndrome

Malabsorption and Leaky Gut Syndrome Last week I mentioned malaborption as one of the causes of hyperthyroidism.  The following explains what malabsorption and the related leaky gut syndrome are. The job of the gut is to absorb the goodness from food. To do this, it first has

Read More »
Sandy O'Shea

Spiralized Zucchini Mash

Spiralized Zucchini Mash I was on a serious spiralizing kick at one point. I spiralized everything I could get my hands on so of course my husband steered clear of the kitchen 😉 This particular dish was so fast to put together. It’s not a recipe quite

Read More »
Sandy O'Shea

Sex should always be fun.

Sex should always be fun. I know a lot of women have had some very bad experiences with sex in the past, mostly in their formative years, but many as adults. And this breaks my heart. In “olden days” sex was viewed as procreation and was for

Read More »
Sandy O'Shea

Hyperthyroidism and Graves’ Disease – when the thyroid goes into hyperdrive.

Hyperthyroidism and Graves’ Disease – when the thyroid goes into hyperdrive. Hyperthyroidism and Graves’ Disease (an autoimmune disease) are not nearly as common as hypothyroidism and Hashimoto’s thyroiditis (also an autoimmune disease). Autoimmune disease is defined as a disease in which the body produces antibodies that attack its own

Read More »
Sandy O'Shea

Chickpea Avocado, Cucumber Salad

Chickpea Avocado, Cucumber Salad I love the freshness of this salad and the adaptability. The combinations are endless but the base is chickpeas and avocado. Ingredients: 1 can of chickpeas, drained and rinsed 1 English (seedless) cucumber 2 cups of cherry tomatoes cut in halves or quarters

Read More »
Sandy O'Shea

Sex Toys … Kicking Sex up a Notch

Sex Toys … Kicking Sex up a Notch Thankfully the days of the traditional looking sex toys are fading. Companies are now making bangles that double as handcuffs, necklaces that double as nipple clamps, chokers that become whips and the styles are beautiful. Some of the most

Read More »
Sandy O'Shea

Thyroid – What is it and what does it do? (Hyperthyroidism)

Thyroid – What is it and what does it do? (Hyperthyroidism) This series has been broken into two parts’ hypothyroidism, which we addressed some time ago and hyperthyroidism, which can actually be quite dangerous. For those who did not see the introduction to hypothyroidism, here’s some information

Read More »
Sandy O'Shea

Grilled Skewers

Grilled Skewers Ingredients 1 or 2 bell peppers a zucchini or yellow squash a red onion handful of cherry tomatoes handful of mushrooms a few generous splashes of red wine herb vinaigrette (below) generous sprinkle of salt and pepper You can add small chunks of chicken, beef,

Read More »
Sandy O'Shea

Meal Prep and One Pan Meals

Meal Prep and One Pan Meals Ingredients 1 or 2 bell peppers a zucchini or yellow squash a red onion handful of cherry tomatoes handful of mushrooms a few generous splashes of red wine herb vinaigrette (below) generous sprinkle of salt and pepper You can add small

Read More »
Sandy O'Shea

Upcoming topics on Sexual Health and Wellness

Upcoming topics on Sexual Health and Wellness Just to keep you on your toes, I thought I’d digress just slightly this week and let you know what the future holds for this segment of Stepping Stones Wellness and to ask for your input. Sex and sexual health

Read More »
Sandy O'Shea

Low Estrogen – lifestyle choices that can make a difference.

Low Estrogen – lifestyle choices that can make a difference. In conjunction with a healthy diet and supplementation, there are certain lifestyle choices that can make a difference in managing low estrogen. First and foremost is exercise. It does a body good at any time of life.

Read More »
Sandy O'Shea

Anal Sex – Is it “normal” and is it safe?

Anal Sex – Is it “normal” and is it safe? Some women consider this a taboo subject and not really talked about. This is not exactly normal “girls night out” conversation, at least in most circles. Some women consider it “dirty”, some think it’s too kinky for

Read More »
Sandy O'Shea

Low Estrogen – Supplementing Good Nutritional Choices

Low Estrogen – Supplementing Good Nutritional Choices The past couple of weeks we’ve talked about what estrogen is and what it does, what happens when it gets too low and what you can eat to raise your estrogen levels. So what do you do if diet alone

Read More »
Sandy O'Shea

Sweet Potato Mac and Cheese (Vegan or Paleo options)

Sweet Potato Mac and Cheese (Vegan or Paleo options) Ingredients: 1 pound gluten free elbow macaroni 3 tablespoons olive oil 1/3 cup Bob’s Red Mill gluten free all-purpose flour 1 1/3 cup mashed cooked peeled sweet potato, (about 1 medium sweet potato) 3 ½ cups unsweetened almond

Read More »
Sandy O'Shea

Detox Immune Boosting Chicken Soup

Detox Immune Boosting Chicken Soup I cannot take credit for this amazing soup but I really needed to share this with you.  I stumbled across this recipe at www.eatyourselfskinny.com.  I’ve always been intimated by making chicken soup.  I have no idea why other than making the broth

Read More »
Sandy O'Shea

Personal Lubricants – The Good, The Bad and the Ugly

Personal Lubricants – The Good, The Bad and the Ugly The use of personal lubricants during sex is sometimes a personal choice and sometimes a necessity, or at least strongly recommended. Depending on personal circumstances, you may need to use a lubricant if you’re using a condom.

Read More »
Sandy O'Shea

Low Estrogen – Foods that make a difference.

Low Estrogen – Foods that make a difference. There’s so much talk about the dangers of estrogen dominance and how to lower these levels.   One of the most important aspects of estrogen balance is the health of your liver. Estrogen is metabolized through your liver and is

Read More »
Sandy O'Shea

Meatloaf Muffins

Meatloaf Muffins Ingredients: Meat Muffins: 2 organic eggs 1 can organic tomato paste 1/2 tbsp dried oregano 1 tsp dried rosemary 1 tsp dried thyme 1 tsp sea salt 1/2 tsp of your fav hot sauce 1 1/2 pounds organic ground beef 1 cup wheat free rolled

Read More »
Sandy O'Shea

When Your Man isn’t in the Mood

When Your Man isn’t in the Mood So ladies … there’s a lot of talk about women who are just too tired, stressed out, time crunched or hormonally imbalanced and consequently don’t have much desire for sex. That seems to be a common occurrence and if you’re

Read More »
Sandy O'Shea

Conscious Celibacy

Conscious Celibacy A couple of weeks ago I wrote about the health benefits of frequent sex. I’m a huge advocate for regular sexual activity, either with a partner or by yourself. But what if you just have no interest whatsoever? That’s okay too. Ultimately you have to

Read More »
Sandy O'Shea

Looking Ahead to 2017

Looking Ahead to 2017 Yes … I know it might seem a little cliché and everyone and his brother seems to be doing this … but given recent events I thought it appropriate to provide you with an update on what’s in store for Stepping Stones Wellness

Read More »
Sandy O'Shea

2016 – A Year in Review

2016 – A Year in Review Since this is my last Thursday post for 2016, I thought I’d take the opportunity to take a breather from the subject of sexual health and wellness and talk about this past year. To say that it has been an interesting

Read More »
Sandy O'Shea

Lifestyle Changes to Balance Androgens

Lifestyle Changes to Balance Androgens There are several things that you can do from a lifestyle perspective that can help you balance out of whack androgens. Weight Loss – In many cases women who have an excess of androgens (especially those with PCOS) also carry excess weight

Read More »
Sandy O'Shea

Health Benefits to Frequent Sex

Health Benefits to Frequent Sex I’m sure a lot of you already enjoy a healthy sex life. I’m also sure that a lot of you don’t. It’s amazing how much the mental aspects of sexual activity affect women … perhaps even more than the physical changes experienced

Read More »
Sandy O'Shea

Excess Androgens – sometimes you need a little extra help

Excess Androgens – sometimes you need a little extra help Last week we spoke about how nutrition plays a part in balancing androgen levels. Sometimes, however, food is not quite enough and we need a little extra help. This is where supplements, or nutraceuticals, come in handy.

Read More »
Sandy O'Shea

Festive Eggnog

Festive Eggnog I know … I’m a nutritionist and eggnog is not the healthiest drink around.  However … it is Christmas and I’m a firm believer that it’s ok to splurge ONCE IN A WHILE.  Not every day.  But once in a while, for a special occasion

Read More »
Sandy O'Shea

The case of the missing libido

The case of the missing libido Did you used to enjoy a healthy sex life but now are more interested in sleep? Did you have a strong libido when you were younger (or before the kids arrived) but now you’re just not that interested in sex? Does

Read More »
Sandy O'Shea

Eat to Reduce Androgens

Eat to Reduce Androgens You had to know as a nutritionist that I was going to get here eventually. After all, food is the number one contributor to health. It will either heal you or make you sick. Last week I spoke a fair bit about nutrition

Read More »
Sandy O'Shea

When sex causes you pain …

When sex causes you pain … Do you experience painful intercourse? Do you know why? Do you know what can be done about it to make sex more enjoyable? There are numerous reasons why women can experience painful sex, also known as Dyspaneunia. State of mind. Women

Read More »
Sandy O'Shea

Excess Androgens and Polycystic Ovarian Syndrome (PCOS)

Although there does not seem to be any hard and fast rules about PCOS, there seem to be some commonalities. In the majority of women diagnosed with PCOS, there is a combination of high androgens and high insulin. Often obesity is a factor, although not always. PCOS

Read More »
Sandy O'Shea

Talk Dirty to Me

Talk Dirty to Me Do you talk to your partner about sex? I don’t mean talking dirty or sexting, although those are a lot of fun and I highly encourage them. I mean really talk? About what you like, what you don’t like, what you’d like to

Read More »
Sandy O'Shea

Excess Androgens and Insulin Resistance

Excess Androgens and Insulin Resistance What is insulin resistance? It’s when you need higher and higher levels of insulin for the same result – that is, to drive glucose into cells as fuel. It’s the law of diminishing returns; over time, insulin becomes less effective at lowering

Read More »
Sandy O'Shea

Sexual Intimacy

Sexual Intimacy Do you ever feel like sex is a chore? Do you feel like sex is just one more thing on your long list of things to do? You’re so freeking tired from running around for the job, the house, the kids (if you have any),

Read More »
Sandy O'Shea

Androgens … and the mischief they can cause

Androgens … and the mischief they can cause To find out more about what androgens are and what they do, please check out last week’s post. PCOS … polycystic ovarian syndrome … is a condition where the sex hormones become unbalanced for some yet unknown reason, and

Read More »
Sandy O'Shea

Let’s talk about Sex … ual Health and Wellness

Let’s talk about Sex … ual Health and Wellness So you might be wondering where I’m going with this topic. First of all, let me tell you what I’m not. I’m not a psychiatrist, psychologist, doctor, counselor or sex therapist. What I am, is a holistic nutritionist

Read More »
Sandy O'Shea

Androgens – What the heck are they and what do they do?

Androgens – What the heck are they and what do they do? Androgens are a group of sex hormones that strongly affect your liveliness, libido, mood and self-confidence. They include testosterone, dehyroepiandrosterone (DHEA), Androstenedoine and Dihydrotestosterone (DHT), and yes, they are a mouthful.  Testosterone is the most

Read More »
Sandy O'Shea

A Slight Shift in Direction at Stepping Stones Wellness

A Slight Shift in Direction at Stepping Stones Wellness I’m a big believer in following your heart and your gut (aka intuition). I’ve tried following my head by doing what I thought was the proper thing to do, what was expected of me, what was acceptable. But

Read More »
Sandy O'Shea

Hypothyroidism – Supplements that can give a Boost

Hypothyroidism – Supplements that can give a Boost In last week’s post, we talked about foods that can help heal low thyroid. A lot of the supplements I’ll discuss this week are similar but I’ll explain a little further. Vitamin D deficiency is very common in people with

Read More »
Sandy O'Shea

Turmeric Tea

Turmeric Tea I came across this recipe at www.draxe.com when I was doing some research for a client. The benefits of turmeric are endless but what caught my attention the most when I first was learning about turmeric were it’s anti inflammatory and pain relieving properties.  And

Read More »
Sandy O'Shea

Hypothyroidism and the Foods that Help Heal.

Hypothyroidism and the Foods that Help Heal. So it’s been a couple of weeks since we’ve talked about the thyroid. You can catch up on what it is and what happens when things go wrong, in previous posts. Although what you eat may not actually reverse hypothyroidism,

Read More »
Sandy O'Shea

Pushing too Hard and Self-Care

Pushing too Hard and Self-Care I generally keep to a regular writing schedule and have been writing about each hormone and answering 5 questions for each hormone. Last week I took a little detour and published the talk I gave last Sunday. This week … we’re taking

Read More »
Sandy O'Shea

Abundance Allergy and Gluten Free Shop

Abundance Allergy and Gluten Free Shop If you’re in the Durham Region and you have issues with food allergies, intolerances, sensitivities … or you just want cleaner, healthier products, stop by Abundance Allergy and Gluten Free Shop at 172 Hunt Street, Ajax.  You can find them here.

Read More »
Sandy O'Shea

Hormones – A Quick Overview

Hormones – A Quick Overview Did you know that there are approximately 100 hormones in our bodies? I don’t want to overwhelm you so the main groups of hormones I’m focusing on today are sex, weight loss and stress hormones. Sex Hormones The main sex hormones are

Read More »
Sandy O'Shea

Quinoa Chickpea Salad

Quinoa Chickpea Salad  Ingredients: Salad: 2 cups cooked quinoa 1 can chickpeas, drained and rinsed Red and orange peppers, diced 2 stalks celery, diced Handful of cherry tomatoes, quartered or halved ½ English cucumber, chopped Crumbled goat cheese (optional) Dressing: 1 lemon, juiced ¼ cup olive oil

Read More »
Sandy O'Shea

Beet/Carrot/Apple/Lemon/Ginger Juice

Beet/Carrot/Apple/Lemon/Ginger Juice Ingredients: 1 large beet 4 medium to large carrots (depending on how earthy you like it) 1 apple of your choice 1 lemon, juiced 1” knob of ginger Directions: Chop ingredients and place in high-speed blender, add sufficient water (and ice if you prefer colder

Read More »
Sandy O'Shea

Thyroid – What is it and what does it do?

Thyroid – What is it and what does it do? This series will be broken into two parts … hypothyroidism (which seems to cause more issues) and hyperthyroidism which can actually be quite dangerous. We’ll tackle hypothyroidism first starting next week. Now for some information on what

Read More »
Sandy O'Shea

Vanilla Maple Chia Pudding

Vanilla Maple Chia Pudding Ingredients: 1/4 cup chia seeds 1 cups almond or coconut milk 1/2 tsp ground vanilla bean 1 tsp cinnamon 2 tsp maple syrup pinch of himalayan sea salt Instructions: In a large mason jar, add all your ingredients. Secure jar with lid and

Read More »
Sandy O'Shea

Excess Estrogen – Lifestyle Choices Make a Difference

Excess Estrogen – Lifestyle Choices Make a Difference We are coming to the end of our series on excess estrogen … what is it, what happens when estrogen is too high, nutritional support and supplementation. Today is all about choices. There are many choices that we can

Read More »
Sandy O'Shea

Excess Estrogen – Getting a little help from our Friends

Excess Estrogen – Getting a little help from our Friends The past couple of weeks we’ve been discussing estrogen and what it does, what happens when it gets too high (estrogen dominance) and what to eat to help balance the estrogen to progesterone ratio. Today … it’s

Read More »
Sandy O'Shea

Chickpea, Avocado Tomato Cucumber Salad

Chickpea, Avocado Tomato Cucumber Salad Can of chickpeas, drained and rinsed 1 English cucumber 2 cups of cherry tomatoes cut in halves or quarters 2 cups of diced red, orange and yellow bell peppers ½ of a large avocado, cubed ¼ cup crumbled goat cheese juice of

Read More »
Sandy O'Shea

Decadent Chocolate Brownies (from the 10-Day Detox Program)

Decadent Chocolate Brownies (from the 10-Day Detox Program) Chocolate: •           ¼ cup mini chocolate chips (I recommend Enjoy Life brand … they are dairy free) •           3 tablespoons almond or coconut milk •           ¼ cup cacao powder •           3 tablespoons coconut oil, melted Dry Ingredients: •           3

Read More »
Sandy O'Shea

Apple, Beet, Carrot, Zucchini Salad

Apple, Beet, Carrot, Zucchini Salad You can make as little or as much of this as you want, depending on your tastes.  I’ve included the number of veggies in brackets but this is totally just a guide. Ingredients Salad Beets, grated (3) Carrots, grated (4) Zucchini, grated

Read More »
Sandy O'Shea

It’s about Strength of Body and Spirit

It’s about Strength of Body and Spirit Normally I would be writing about what supplements to take to control high estrogen.  But given the fact that I am Canadian and The Tragically Hip just performed their last concert, and given the response to that concert, I feel compelled

Read More »
Sandy O'Shea

Swirly Crustless Quiche from Practical Paleo (Diane Sanfilippo)

Swirly Crustless Quiche from Practical Paleo (Diane Sanfilippo) Ingredients: 1 large zucchini, shredded or grated and strained2 large carrots, shredded or grated1 small sweet potato, shredded or grated (optional)1 teaspoon Rosemary-Sage Salt (combine ½ teaspoon dried rosemary and ½ teaspoon sea salt)12 eggs, beaten1 tablespoon butter, bacon grease

Read More »
Sandy O'Shea

Excess Estrogen – Taming the Dominatrix Through Nutrition

Excess Estrogen – Taming the Dominatrix Through Nutrition The past couple of weeks we’ve talked about what estrogen is and what it does as well as what happens when it gets out of control.  Today we’ll discuss what you can do nutritionally to lower your bad estrogen

Read More »
Sandy O'Shea

The Importance of Journalling

The Importance of Journalling When I first started working with my health coach several years ago, he encouraged me to start journaling.  My thoughts, my fears, my successes…anything that happened and how I felt about it. I thought he was crazy.  What on earth could writing about what

Read More »
Sandy O'Shea

Turning the Big 5-0

Turning the Big 5-0 So what does 50 mean to me?  Endless possibilities.  I encourage you … no matter your age … to pursue your dreams, no matter how lofty they might be.  If you shoot for the moon and land in the stars … life is

Read More »
Sandy O'Shea

Managing Stress in a Crazy World

Managing Stress in a Crazy World The past two and half years have felt like a constant roller coaster.  And that takes a toll on the body. It started with 2 years straight of juggling a full time job, school, my husband and my friends and family as

Read More »
Sandy O'Shea

The Challenges of Maintaining Balance

The Challenges of Maintaining Balance One of the biggest challenges in life is maintaining balance.  It’s not as easy as it sounds.  My sister encouraged me for years to maintain balance … which sounded like a fabulous idea … I just didn’t know how to. Between work, home,

Read More »
Sandy O'Shea

Estrogen Dominance – The Diva Takes Control of the Dance

Estrogen Dominance – The Diva Takes Control of the Dance There are two main reasons why high estrogen can become an issue when it dominates progesterone and takes the lead. One reason is simply that we’re getting older and no longer in prime reproductive land and progesterone levels

Read More »
Sandy O'Shea

Hormone Balancing, Energizing Hot Chocolate

Hormone Balancing, Energizing Hot Chocolate 1 cup almond and/or coconut milk (non dairy is important due to the inflammatory nature of dairy) 1 big tablespoon of raw cacao (not cocoa … that kinda defeats the purpose)(high in magnesium and gives you a little boost) 1 teaspoon or so of

Read More »
Sandy O'Shea

10-Day Body Reset Detox

10-Day Body Reset Detox A “Body Reset” you can complete in just 10 days? Here’s how to end unhealthy cravings, jump start weight loss and discover the energy you’ve been missing…. all while being able to eat chocolate!! Learn why you’re just 10 days away from a

Read More »
Sandy O'Shea

Estrogen – The Diva Hormone

Estrogen – The Diva Hormone Our darling diva hormone.  She’s the main female hormone responsible for our dominant female traits such as hips, breasts and overall voluptuousness.  In fact, estrogen consists of 3 subtypes … estrone, estradiol and estriol.  Estrone is produced mostly in body fat which

Read More »
Sandy O'Shea

Balancing Progesterone … Lifestyle Changes

Balancing Progesterone … Lifestyle Changes During the past few weeks, we’ve talked about what progesterone is, what happens when it gets unbalanced,  what to eat to help improve progesterone levels and what supplements help. Today we’ll talk about what lifestyle changes you can make to help improve your progesterone

Read More »
Sandy O'Shea

Low Progesterone … There is no magic bullet

Low Progesterone … There is no magic bullet You’ve been diagnosed with low progesterone and you’ve changed your diet but you’re still exhibiting signs of deficiency.  What is a girl to do? There is no “magic bullet” for low progesterone just like there isn’t one to make you

Read More »
Sandy O'Shea

Why Detox? What’s in it for me?

Why Detox? What’s in it for me? First of all, when I refer to detoxing, I don’t mean buying the supplements or packaged cleanses.  I’m talking about eating whole foods that are good for your body. Even as a nutritionist, I’ve struggled with the idea of detoxing

Read More »
Sandy O'Shea

Comparison – The Self-Esteem Killer

Comparison – The Self-Esteem Killer The story goes like this.  At 46 I was fat, unhealthy and unhappy.  I met someone who helped me.  I lost 60 pounds in a year, got my health and fitness levels back to where I was when I was in my

Read More »
Sandy O'Shea

Progesterone – Balancing Through Nutritional Changes

Progesterone – Balancing Through Nutritional Changes While progesterone replacement therapy (even bio-identical or natural hormones) is certainly an option for balancing progesterone levels that are really out of whack, I highly recommend that you take a more natural approach first. What we eat has a profound effect

Read More »
Sandy O'Shea

Progesterone … It’s About Balance

Progesterone … It’s About Balance Last week we spoke about what progesterone is and what it does. This week we discuss what happens when progesterone is too low.  Essentially we become unbalanced, both physically and emotionally. Common symptoms to low progesterone include PMS, fibroids, painful periods and fluctuating

Read More »
Sandy O'Shea

Progesterone 101 … What is it and what does it do?

Progesterone 101 … What is it and what does it do? Progesterone and Estrogen are the two major sex hormones that affect women.  How we look, how we feel, how we act even.  Progesterone is the key hormone during pregnancy and affects everything from PMS to sleepless

Read More »
Sandy O'Shea

My Story

My Story This was me in 2008.  I was 5’7″ and 221 pounds.  I’ve struggled with my weight for most of my life but never like this. Back when I was twenty-two I was a little overweight and when I decided to get in shape it didn’t

Read More »
Sandy O'Shea

Cortisol – Lifestyle Changes that will help you chill out

Cortisol – Lifestyle Changes that will help you chill out I hope you’ve enjoyed this series as we’ve explored what cortisol is, what it does, what happens when it goes bad and what to eat and supplement to get you back on track. Today we’re talking about lifestyle

Read More »
Sandy O'Shea

Eat your way to more balanced cortisol

Eat your way to more balanced cortisol As a holistic nutritionist, I am primarily concerned with how your food intake is affecting your body. What are you eating? Why? Do you have cravings? How do you feel before you eat?  After you eat? I don’t use the

Read More »
Sandy O'Shea

What Happens When Good Cortisol Goes Bad?

What Happens When Good Cortisol Goes Bad? Cortisol  itself isn’t a bad thing as I mentioned last week.   Cortisol can become too high, too low or it can swing wildly from too high to too low. There are three stages to the stress response…alarm, resistance and exhaustion.  

Read More »
Sandy O'Shea

Cortisol and the Modern Day Saber Toothed Tiger

Cortisol and the Modern Day Saber Toothed Tiger This is how life makes us feel sometimes. Stress.  It can be our best friend or our worst enemy.  In moderation it can give us a boost of energy to accomplish miracles.  But when it’s unrelenting, chronic, never ending …

Read More »
Sandy O'Shea

Empowering Women Through Health and Wellness

Empowering Women Through Health and Wellness When I graduated from nutrition school, I was so excited and I was ready to help everyone and take on the world and quit my job to focus on helping others.  And then life got in the way. The 15 months following

Read More »

On success, setbacks and moving forward.

On success, setbacks and moving forward. This has been a tough post for me to write because it exposes a part of me I never wanted anyone to see.  It shows that I am human and therefore subject to all those very human and annoying emotions.  It

Read More »
Sandy O'Shea

Super Healthy Insanely Delicious Chocolate Pudding

Super Healthy Insanely Delicious Chocolate Pudding Ingredients: 1 ripe avocado1 1/2 T. raw cacao powder4 plump Medjool dates (remove the pit)1/2 t. vanilla extract1/8 t. cinnamon1 1/2 c. coconut milk (not the light stuff … use the full fat … it won’t hurt you)6 ice cubes Directions: Cut avocado in

Read More »

Turning the Big 5-0.

Turning the Big 5-0. So what does 50 mean to me?  Endless possibilities.  I encourage you … no matter your age … to pursue your dreams, no matter how lofty they might be.  If you shoot for the moon and land in the stars … life is

Read More »
Sandy O'Shea

Morning Smoothie and Almond Milk

Morning Smoothie and Almond Milk love to start my mornings with a green smoothie.  It’s pretty quick, nutritious and gives me a boost. The following is my “recipe” for a green smoothie.  It’s totally customizable according to your tastes.  If you don’t like orange juice … either omit

Read More »
Sandy O'Shea

Healthier Flourless Chocolate Cake (from Detoxinista.com)

Healthier Flourless Chocolate Cake (from Detoxinista.com) There are so many food bloggers out there … it’s hard to wade through them all and keep them all straight.  I’m still very much a paper girl (I know … it’s not that environmentally friendly but it’s still my preference)

Read More »

Managing Stress in a Crazy World

Managing Stress in a Crazy World The past two and half years have felt like a constant roller coaster.  And that takes a toll on the body. It started with 2 years straight of juggling a full time job, school, my husband and my friends and family as

Read More »
Sandy O'Shea

Heavenly Smoothie Recipe

Heavenly Smoothie Recipe HEAVENLY SMOOTHIE 1 cup of Almond Milk more or lessBig TBSP of Almond/Hazelnut Butter (this combo is AMAZING)Medium Frozen Banana (doesn’t have to be frozen … I just prefer them that way)Generous Handful of Fresh Frozen Berries1 heaping TBSP Hemp/Chia/Flax Seed mix  or 1 tsp

Read More »
Sandy O'Shea

Detox Salad – with a Twist

Detox Salad – with a Twist I came across this recipe from Joy McCarthy at Joyous Health.  I adapted it a little based on what I had in my fridge.  This is my adaptation. 1 can of (preferably organic) chickpeas1 apple (gala)2 stocks celery, chopped½ red pepper, chopped½

Read More »
Sandy O'Shea

Grain-Free, Nut Free, Dairy Free – Coconut-Cinnamon Cookies

Grain-Free, Nut Free, Dairy Free – Coconut-Cinnamon Cookies These are the cookies depicted at the bottom of the tree. Ingredients:1 1/2 c. seed mix (half and half of GROUND raw sunflower and pumpkin seeds) (can be made with ground almonds if you like)1/3 c. shredded dried coconut (please

Read More »
Sandy O'Shea

Power Balls

Power Balls Power Balls are the chocolate balls in the middle of the tree. Ingredients: 1 c. pumpkin seeds1 cup sunflower seeds1 cup shredded coconut (try to use organic) (extra for rolling)2 cups pitted dates, soaked½ c. raw cacao powder2 tbsp coconut oil½ tsp sea salt1 tsp vanilla2 tbsp

Read More »
Sandy O'Shea

Coconutty Bliss Drops

Coconutty Bliss Drops With just the right balance of sweet deliciousness, these vegan/nut-free, chewy bite-size morsels will satisfy your sweet tooth and allow you to enjoy dessert again without the guilt! These are the cookies at the top of the tree.  Recipes for the others to follow. Ingredients: 1

Read More »
Sandy O'Shea

Trying New Things …

Trying New Things … I was so excited to get a new cookbook … Joyous Health by Joy McCarthy … who is one of our awesome graduates from Institute of Holistic Nutrition (where I spent the past 2 years).  I’ve been wanting to make almond milk from

Read More »
Sandy O'Shea

The Challenges of Maintaining Balance

The Challenges of Maintaining Balance One of the biggest challenges in life is maintaining balance.  It’s not as easy as it sounds.  My sister encouraged me for years to maintain balance … which sounded like a fabulous idea … I just didn’t know how to. Between work, home,

Read More »
Sandy O'Shea

Sundried Tomato, Caper, Mushroom and Onion Frittata Muffins

Sundried Tomato, Caper, Mushroom and Onion Frittata Muffins Mushroom Mixture Ingredients:12 medium cremini mushrooms, finely chopped12 medium white button mushrooms, finely chopped2 medium cooking onions, chopped2 medium cloves of garlic, minced (mince garlic 10 minutes before adding to pan)3 or 4 sundried tomatoes, minced½ teaspoon capers1 teaspoon of

Read More »