Sandy O'Shea

Testosterone and Food

Food is either the greatest medicine or the biggest contributor of disease. This is very true when it comes to testosterone (T) levels. Some foods are amazing and increase testosterone levels; others deplete levels and should be avoided. Some of the best foods to eat to boost

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Sandy O'Shea

Glass Personal Massager

Regular Price:        $50.00 Icicles No. 69 Handcrafted Glass 8.25 inch massager Colour: Pink Dimensions: 8.25″ overall length, 1.3″ width Materials: Premium Glass Non-porous Elegant Durable Manufacturer: Pipedream Products Glass can be warmed under running water or the microwave or cooled under running water or

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Sandy O'Shea

Be True to your Authentic Self

One thing that has been of utmost importance to me in the past couple of years is authenticity.   Here’s why…. Most of my life I was told I was “too much” … too loud, centre of attention too much, talked too much … you get the point.

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Sandy O'Shea

Never settle for mediocre sex

Let’s face it. Life is busy, stressful and way too short. Your sex life, however, should NOT be any of those things. Why would I write about such a subject? Because I firmly believe that life is too hectic, too stressful with too many things vying for

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Sandy O'Shea

My “Secret” to Making Lasting Changes

You’ve come to see me because you’re tired of being tired and having no sex drive. We talk about all the different aspects to your life … nutrition, activity, lifestyle, relationships, self care, and so on. I’ve devised a plan to help you regain your energy, your

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Sandy O'Shea

Red Hot Flare

Red Hot Flare Price:     $70.00 Bright Silicone clitoral massager 10 Powerful functions Easy push button controls Travel lock capabilities Waterproof Body Safe Fully USB rechargeable within 2.5 hours Dimensions: 4.5” length, 1.25” wide Materials: Silicone Manufacturer: Calexotics To order, please email me at sandy@steppingstoneswellnessinc.com

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Sandy O'Shea

Men and Women and their Differing Sexual Motivations

This has been coming up for me a LOT lately. I started noticing it after I received a meme. Women want love and affection before they give sex. Men want sex to give love and affection. Is this true all the time? Of course not.   Are there

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Sandy O'Shea

Sex and Communication

Yesterday I attended a workshop called “Create your Exceptional Life” which is the brainchild of Barb Takeda of Soul-Full Expressions. It’s an amazing experience and I encourage you to look her up on Facebook under “Create your Exceptional Life” if you’re in the GTA and come out

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Sandy O'Shea

The Importance of Strength

How important is being strong and fit? It’s critical. It helps with posture, with the ability to walk, climb stairs, carry groceries, gardening, you name it … fitness helps. I’m not even talking about being competition ready. I’m talking about everyday life. I’ve noticed a big difference

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Sandy O'Shea

Passion Enhancer

Silicone Rechargeable Passion Enhancer Price:     $50.00 Fully USB rechargeable within 70 minutes Dimensions: 1” ring diameter, 3” x 1.75” stimulator Materials: Silicone, ABS with metallic plating Manufacturer: Calexotics This dual purpose vibrator/cock ring provides pleasure to both parties. The ring expands to accommodate most sizes. The vibrator

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Sandy O'Shea

Living out your Comfort Zone

Lately the subject of getting outside of your comfort zone has come up a LOT. What IS your comfort zone and why should you push past it? Is it a relationship, a job, a friendship, your sex life? I’m a sex and hormone nutritionist so my focus

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Sandy O'Shea

Nipple and Clitoral Jewellery

Price – $20.00   I thought I would take a break from the toys this month and introduce you to some jewellery.  You won’t get these rings at a jewellery store 🙂 If you’re looking for something that adds a little decoration to your beautiful body or if

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Sandy O'Shea

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 into “plain, vanilla sex using the “missionary”

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Sandy O'Shea

Butterfly Kiss – April Toy of the Month

Butterfly Kiss 3 Speed G-Spot Vibrator by CaleXOtics Price – $25.00 Ladies … have you ever had a G-spot orgasm? It’s the watery one … commonly known as squirting … sometimes comes as a gush instead. No? Would you like to? The Butterfly Kiss hits JUST the

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Sandy O'Shea

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 Spring, 2018

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Sandy O'Shea

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 Clitoral Pump might be

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Sandy O'Shea

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. Spring is almost upon

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Sandy O'Shea

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 I was  trying to figure out

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Sandy O'Shea

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 levels fluctuate so it’s not the temporary dips

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Sandy O'Shea

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 following yesterday on Facebook. 

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Sandy O'Shea

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 but being gluten

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Sandy O'Shea

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 major snob when

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Sandy O'Shea

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 “ugly” were probably more important in shaping who I

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Sandy O'Shea

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, supplements that are helpful as

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Sandy O'Shea

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 squash Sausage, removed from

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Sandy O'Shea

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 video? Absolutely not. But guess

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Sandy O'Shea

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 so much

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Sandy O'Shea

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 as

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Sandy O'Shea

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 lately. I’ve struggled

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Sandy O'Shea

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 metabolism (the rate your body burns

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Sandy O'Shea

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 talk about sex a lot. LOL So

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Sandy O'Shea

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 … about work, finances, ill

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Sandy O'Shea

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 at the nursing home. I

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Sandy O'Shea

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 sauté kale. I also had

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Sandy O'Shea

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 work for someone else.

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Sandy O'Shea

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 keep

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Sandy O'Shea

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 husband. The story goes like this …. We

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Sandy O'Shea

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. Estrogen influences positive moods, thinking, perception, motivation, memory, appetite,

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Sandy O'Shea

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 of Widget so I just

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Sandy O'Shea

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 ended up with. A

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Sandy O'Shea

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 Netflix series called Hot Girls Wanted.

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Sandy O'Shea

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, or any other

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Sandy O'Shea

When your sex drive is out of sync with your partner’s

Do you remember the early days when you first met your partner? Chances are you were totally into that person and you would spend hours making out? You couldn’t get enough of each other and you couldn’t imagine it any other way? You’d take chances, almost getting

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Sandy O'Shea

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 goat cheese cheddar or mozzarella then

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Sandy O'Shea

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 dairy free mini chocolate chips,

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Sandy O'Shea

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 had any sort of traumatic sexual

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Sandy O'Shea

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 major

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Sandy O'Shea

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 or do you relish in what

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Sandy O'Shea

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 at sandy@steppingstoneswellnessinc.com or talk to your naturopath or medical doctor. Herbs, while generally

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Sandy O'Shea

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 oil 2 teaspoons greens

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Sandy O'Shea

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 were not persons, why would we have the

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Sandy O'Shea

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 potato) 3 ½ cups unsweetened almond or coconut

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Sandy O'Shea

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 regions of Peru. What is an adaptogen?

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Sandy O'Shea

Chaste Berry or Chaste Tree (aka Vitex) – the Hormonal Balancer

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 at sandy@steppingstoneswellnessinc.com or talk to your naturopath. Herbs, while generally safe,

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Sandy O'Shea

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 days in a row where I’m nonstop from the time

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Sandy O'Shea

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 yet

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Sandy O'Shea

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 will help nevertheless.   I’ve

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Sandy O'Shea

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 powder 1 teaspoon

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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

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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

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Sandy O'Shea

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 you need to get checked out

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Sandy O'Shea

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 and foremost before proceeding with any type of

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Sandy O'Shea

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 how to explain

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Sandy O'Shea

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 to reduce food particles to

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Sandy O'Shea

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 as much as

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Sandy O'Shea

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 the man’s benefit. Women were

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Sandy O'Shea

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 2 cups of diced

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Sandy O'Shea

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 exciting designs can be found at www.unboundbox.com and www.lovecrave.com.  If

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Sandy O'Shea

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 on what the thyroid gland is and what it does. The

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Sandy O'Shea

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, sausage or

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Sandy O'Shea

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 chunks of chicken, beef, sausage or

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Sandy O'Shea

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 and wellness are topics which are not

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Sandy O'Shea

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 them and others just can’t imagine inserting something THAT big

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Sandy O'Shea

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 or coconut milk 2 teaspoons sea salt Fresh black

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Sandy O'Shea

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 and then making the soup

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Sandy O'Shea

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. If you’re having fun for a long time or if

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Sandy O'Shea

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 excreted from your system through urine. If your

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Sandy O'Shea

Low Estrogen – When the Diva is no longer being a Diva

Last week we talked about what estrogen is and what it does.  This week we dive into what happens when estrogen levels are low. Low estrogen (and for the purposes of this post we’re talking exclusively about estradiol) normally does not affect the majority of women until

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Sandy O'Shea

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 oats 1

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Sandy O'Shea

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 one of those women, I can help

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Sandy O'Shea

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 do what

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Sandy O'Shea

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 in 2017. For those

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Sandy O'Shea

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 one is a huge understatement. I

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Sandy O'Shea

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 on their bodies. Weight loss

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Sandy O'Shea

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 during perimenopause and menopause. You’re

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Sandy O'Shea

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. There aren’t many, so don’t worry, I won’t have you

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Sandy O'Shea

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 (Christmas, birthday,

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Sandy O'Shea

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 it feel like a chore? Do

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Sandy O'Shea

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 for PCOS and I

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Sandy O'Shea

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 are by nature emotional beings and

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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

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Sandy O'Shea

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 try. Ladies, do you

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Sandy O'Shea

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 blood glucose and the cells

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Sandy O'Shea

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), the spouse,

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Sandy O'Shea

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 start making more androgens which in turn often

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Sandy O'Shea

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 who specializing in helping women balance their hormones so

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Sandy O'Shea

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 widely known of the androgen family. It’s the hormone that inspires motocross,

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Sandy O'Shea

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 you know what? It hasn’t fulfilled me. When I

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Sandy O'Shea

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 autoimmune thyroiditis as well as in people who

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Sandy O'Shea

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 I was

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Sandy O'Shea

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, getting the nutrients you need can certainly

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Sandy O'Shea

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 a left turn at Albacerque.

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Sandy O'Shea

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. ABUNDANCE Allergy & Gluten Free Shop

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Sandy O'Shea

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 estrogen, progesterone and testosterone. Many

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Sandy O'Shea

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 sea salt ground

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Sandy O'Shea

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 juice) to

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Sandy O'Shea

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 the thyroid gland is and what it does. The thyroid

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Sandy O'Shea

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 give it a good

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Sandy O'Shea

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 make throughout the day that will either help

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Sandy O'Shea

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 all about getting a little help. As I’ve mentioned before,

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Sandy O'Shea

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 one lemon and one lime

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Sandy O'Shea

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 tablespoons arrowroot starch •           ¼ cup coconut flour

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Sandy O'Shea

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 (1) Apple, cut in bite

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Sandy O'Shea

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 to write about something different. I’ve either

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Sandy O'Shea

Swirly Crustless Quiche from Practical Paleo (Diane Sanfilippo)

Ingredients: 1 large zucchini, shredded or grated and strained 2 large carrots, shredded or grated 1 small sweet potato, shredded or grated (optional) 1 teaspoon Rosemary-Sage Salt (combine ½ teaspoon dried rosemary and ½ teaspoon sea salt) 12 eggs, beaten 1 tablespoon butter, bacon grease or coconut

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Sandy O'Shea

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 happened and how

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Sandy O'Shea

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 still going to be

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Sandy O'Shea

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 well as keeping my house

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Sandy O'Shea

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, relationships, trying to shop

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Sandy O'Shea

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 can naturally drop.  This still needs to be addressed

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Sandy O'Shea

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 coconut oil (healthy

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Sandy O'Shea

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 recharged, energized and sexier body! Did

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Sandy O'Shea

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 is one reason why anorexic

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Sandy O'Shea

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 level.  As with any lifestyle

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Sandy O'Shea

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 lose fat.  There are, however, a number

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Sandy O'Shea

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 because to me, detoxes always meant some

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Sandy O'Shea

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 20’s.  I was so inspired

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Sandy O'Shea

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 on our health and many of

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Sandy O'Shea

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 mood swings. Four other,

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Sandy O'Shea

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 nights. Estrogen and Progesterone are always engaged in a dance of

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Sandy O'Shea

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 take long.

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Sandy O'Shea

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 word diet because it’s gotten such a

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Sandy O'Shea

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.   The initial response to stress is

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Sandy O'Shea

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 … it can wear us down and create

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Sandy O'Shea

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 graduation were some of the

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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 articulates the triumphs and the struggles

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Sandy O'Shea

Super Healthy Insanely Delicious Chocolate Pudding

Ingredients: 1 ripe avocado 1 1/2 T. raw cacao powder 4 plump Medjool dates (remove the pit) 1/2 t. vanilla extract 1/8 t. cinnamon 1 1/2 c. coconut milk (not the light stuff … use the full fat … it won’t hurt you) 6 ice cubes Directions:

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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 still going to be

Read More »
Sandy O'Shea

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 it or add extra

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Sandy O'Shea

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) so I’m very excited for the

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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 well as keeping my house

Read More »
Sandy O'Shea

Heavenly Smoothie Recipe

HEAVENLY SMOOTHIE 1 cup of Almond Milk more or less Big 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 Berries 1 heaping TBSP Hemp/Chia/Flax Seed mix  or

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Sandy O'Shea

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) chickpeas 1 apple (gala) 2 stocks celery, chopped ½ red pepper, chopped ½ orange

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Sandy O'Shea

Power Balls

Power Balls are the chocolate balls in the middle of the tree. Ingredients: 1 c. pumpkin seeds 1 cup sunflower seeds 1 cup shredded coconut (try to use organic) (extra for rolling) 2 cups pitted dates, soaked ½ c. raw cacao powder 2 tbsp coconut oil ½

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