Sandra Hudson

Inspiring Women in Life & Business

Archives for April 2020

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Sheet Pan Sausage, Potatoes & Peppers

sheet pan sausage, potatoes and peppers

 

If you are looking for a quick and simple dinner that is definitely tasty, you have come to the right place. This sheet pan meal is a staple in our house. It is so easy to throw together and bake everything on one baking sheet. Feel free to mix and match your protein, veggies, and seasonings to create a multitude of different flavors. 

Yield: 4

Sheet Pan Sausage, Potatoes & Peppers

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 2 pounds of link sausage (I love Turkey kielbasa)
  • 1 -2 cups of diced potatoes
  • 2 Bell Peppers seeded and sliced
  • 1 large yellow onion
  • 2 tbsp of Extra Virgin Olive Oil
  • 2 tsp of salt and pepper
  • 1 tbsp of garlic powder
  • 1 tbsp of your favorite cajun seasoning

Instructions

  1. Preheat your oven to 400 degrees F and spray a baking sheet with cooking spray.
  2. Chop sausage and potatoes into bite-sized pieces as well as the potatoes and onions
  3. Scatter the sheet pan with ingredients and top with all of the seasoning and olive oil. Mix well with your hands.
  4. Bake for 30 minutes or until the sausage and potatoes are golden brown. Add additional cajun seasoning if you want it spicier.

Notes

If you can't find Cajun Seasoning in your local store, you can definitely order it from Amazon. https://amzn.to/2YdgQ4g

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 265
© Sandra
If you are looking for more quick and easy recipes for your family, you should totally check this one out also.

I love sharing all of the delicious recipes that our family loves to make and eat with you. I hope that they are helpful in coming up with new meals to add to your meal planning schedule. Please share some of your favorite meals in the comments below. 

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14 Surprising Ways You Can Boost Your Immune System

ways to boost your immune system

This post contains affiliate links. This means I may receive a small commission should you choose to purchase through one of my links. I only recommend products and services I personally use, like know and trust. Thanks for your support. 

 

Are you looking for simple ways you can boost your immune system? After all, your immune system has a big job fighting off germs, environmental toxins, and other threats. Wouldn’t you like to give it a hand to make its work easier?

After all, many factors can boost and strengthen your immune response. Some of these listed below may surprise you. While a balanced diet and regular exercise are essential, they are just two of the effective ways you can maximize your healing powers. Take a look at these immune boosters.

 

Immune Boosters for Your Lifestyle

laugh it up

1. Laugh it up. A good laugh not only burns calories, but also boosts your heart rate, and strengthens your immune system. One study measured increased levels of certain antibodies in adults after they watched a comedic video. How about going out tonight to see a stand-up comedian or watching one on Netflix?

2. Drink a cocktail. Alcohol may be beneficial as long as you practice moderation. That means up to two drinks a day for men and one for women. Researchers have found an enhanced vaccine response in monkeys who are moderate drinkers. Binge drinking, however, has the opposite effect.

3. Avoid overtraining. Daily exercise strengthens your body but overdoing it can leave you weaker than when you started. Set aside adequate time for rest and sleep. Cut back if your energy level is chronically low.

4. Bask in the sun. Hold onto your sunscreen to protect you from skin cancer and premature aging, but small amounts of sunlight will give you the vitamin D you need for healing.

5. Listen to music. Losing yourself in music is a constructive way to manage stress than can otherwise undermine your immune system. Arrange a soundtrack for your morning commute.

6. Reduce noise. On the other hand, unpleasant background noises can compound daily stress. Keep your earbuds handy to block out car alarms and talking traffic signals.

7. Hang out with friends. Isolation is also hard on your immune system. Call up a friend for a coffee date.

8. Eat yogurt. Foods rich in probiotics have been associated with a lower rate of respiratory and gastrointestinal infections. Stir toasted oats and almonds into a cup of yogurt for breakfast. Other good choices include soft cheeses, sourdough bread, and miso.

9. Drink tea. Consider trading in your second cup of coffee for a helping of tea. It’s full of phytochemicals and other substances that help to prime your immune system for action. drink tea

10. Think positive. A cheerful attitude is one of the best defenses against illness. Plus, even if you feel under the weather, patience will lessen your discomfort.

 

 

 

Immune Boosters You Can Work on with Your Doctor

11. Get your shots. Maybe you think shots are for school kids and exotic travel. Tetanus boosters and flu vaccines are recommended for many patients. Ask your doctor if they’re appropriate for you.

12. Discuss your family history. While you can’t change your genes, you can talk with your health team about how they affect your immune response. That way, you and your physician can better understand your risks and how to address them.

Catch fewer colds and protect yourself from more serious conditions like heart disease and diabetes by taking care of your immune system. A healthy lifestyle and appropriate medical care can extend your life and help you stay active.

wellness checkup with your dr.

 

 

 

 

 

Immune Boosters You Can Control

13. Nutrition. The most important thing you can do is to make sure you are eating a balanced and nutritious diet. Avoid “empty calories” that don’t provide any vitamins and minerals, and try to eat the rainbow. Colorful fruit and vegetables on your plate are nutrient-dense and filling.

  • The most important nutrients to seek out in particular, include vitamin C (a powerful antioxidant that is known to support immunity), vitamin A, vitamin E, and selenium. Selenium is useful for preventing the over-activity of the immune system, which can lead to inflammation and other similar issues. Antioxidants are substances that combat the action of free radicals in the body – and these can otherwise damage cells and tax the immunity.

 

  • It’s also important to eat plenty of fiber, fermented foods, and yogurts. These contain live cultures of healthy bacteria that help to strengthen the body’s immunity. That’s because friendly bacteria in the stomach and gut can help to destroy harmful bacteria that otherwise wreak havoc on the immune system. Getting a wide variety of different natural foods is the very best thing you can do for a healthy microbiome.

 

  • It’s really hard to get in enough healthy greens and veggies. I have started taking a high-quality supplement that gives me 4.5 servings of vegetables each day and helps with natural energy, mental clarity, and getting rid of that “mom brain.” I’ll keep you posted on my progress. Learn more about what I take here. 

 

14. Lifestyle Factors. Another thing to consider is the importance of spending time outside. Sunlight encourages the body to produce vitamin D, which has recently been shown by studies to be more important than vitamin C for strengthening immunity. Did you know that 42% of Americans have vitamin D deficiency? 

  • Fresh air and cold exposure is also beneficial. Not only does fresh air help to clear out the lungs, but being cold can help to “train” the immune system so that it is capable of working harder and doing its job better!

 

  • Other things can also affect your immunity. Did you know for example, that flossing your teeth can make you less likely to contract a wide range of illnesses? This is because our mouths are constantly bombarded by bacteria, which leaves us susceptible to other problems. When the mouth is clean, that problem disappears.

 

  • But the most important lifestyle factors of all are to a) avoid stress and b) get lots of sleep. When we are stressed or sleep-deprived, this causes the body to suppress immune activity, leaving us open to attack. When we are rested both mentally and physically, we go into those battles with a full tank of fuel behind us.

 

What things have you found to keep illness away?  Be sure to comment below to share.  

If you liked this post and know someone who might benefit from the information I would so very much appreciate it if you share this article with them! 

sandra hudson blog

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Baked Chicken, Potatoes, and Green Beans

This Baked Chicken, Potatoes and Green Beans is one of our family’s favorite recipes. It is quick, easy, and flavorful. The chicken juices mix with the butter and Italian seasoning creating a delicious sauce that’s full of flavor. This recipe is inspired by something I found on Pinterest but I have made it our own over time. If you try it, I would like to know what you think.


 

 

Even your children will love this simple dinner any night of the week. Baked Chicken, potatoes and green beans are a staple. 

Check out more family-friendly recipes here. 

Baked Chicken, Potatoes, and Green Beans

baked chicken

This sheet pan chicken is sure to be a family favorite. It's so easy to prepare, and very flavorful.

Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes

Ingredients

  • 3 skinless chicken breasts cut in quarters
  • I big can of green beans (drained) or 2 heaping cups of fresh green beans cut into 1-inch pieces
  • 6 large cut up red skin potatoes in quarters
  • 1 pkg zesty Italian dressing mix,1.25 oz
  • 1 stick melted butter

Instructions

On a sheet pan, place cut chicken breasts and the cut potatoes. Sprinkle with salt & pepper.

Open green beans, drain, and place in a baking dish.

Melt half a stick of butter in the microwave

Pour butter over both dishes

Sprinkle with Italian Seasoning packet

Cover with aluminum foil

Bake at 350 for 1 hour

Optional to turn to broil for a few minutes to add crisp to the chicken and potatoes.

© Sandra
Category: Recipes

Tavala Trim for Weight Loss

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