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Wellness by Savannah Shae
Welcome! As an integrative and functional nutrition graduate student and CNS (Certified Nutrition Specialist) Candidate, I share wellness resources to empower you with information to not only help you, but for you to help your family and loved ones. Feel free to browse my recipes and read my blog posts!
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Chocolate Chip Pumpkin Pancakes
1 cup almond milk, coconut milk, or water 1/2 cup 100% canned pumpkin 2 eggs 2 tablespoons honey 2 tablespoons avocado oil 2 teaspoons...
Savannah Shae
Sep 18, 20241 min read
Strawberry Mudslide Milkshake
Milkshake Ingredients -2 cups frozen strawberries (local strawberries from a farmer tastes the best) -2, 5 oz cartons of vanilla coconut...
Savannah Shae
Aug 6, 20241 min read
Mixed Berry Smoothie Bowl
Mixed Berry Smoothie Bowl Smoothie bowls are such a fun way to be creative in the kitchen, and they are full of flavor, minerals,...
Savannah Shae
Mar 15, 20242 min read
Cinnamon Roll Bread with “Cream Cheese” Frosting
Gluten-Free, refined sugar-free, and dairy-free (optional) Cinnamon Roll Bread with “Cream Cheese” Frosting I like to measure out the...
Savannah Shae
Jan 18, 20242 min read
Confetti Cookie Dough Protein Shake (Dairy-Free & Gluten-Free)
This cookie dough recipe makes 45-50 mini cookie dough balls for 4+ protein shakes. You can freeze the cookie dough balls and add them to...
Savannah Shae
Jan 10, 20241 min read
Chocolate Chip Cookie Dough Protein Shake (Dairy-Free, Gluten-Free, & Refined Sugar-Free)
This cookie dough recipe makes 45-50 mini cookie dough balls for 4+ protein shakes. You can freeze the cookie dough balls and add them to...
Savannah Shae
Jan 9, 20241 min read
My Mom’s Hot Chocolate
Ingredients: -1 mug of warm water -1 serving of Earth Echo Foods Cacao Bliss Super Food Blend -2-3 drops of liquid stevia (Trader Joe's...
Savannah Shae
Jan 9, 20241 min read
Air Fryer Doughnuts!!
Gluten-Free, Refined Sugar-Free, & Dairy-Free (optional) Air Fryer Doughnuts Doughnut Ingredients: 1 cup unsweetened almond milk, warm as...
Savannah Shae
Jan 1, 20243 min read
Cinnamon Streusel Muffins with “Cream Cheese” Frosting Drizzle
Gluten-Free, Refined Sugar-Free, Dairy-Free (optional) These muffins are a fun treat to have once in a while! Since they're basically all...
Savannah Shae
Dec 18, 20232 min read
Moist Gingerbread “Cream Cheese” Loaf (Refined Sugar-Free, Gluten-Free, & Option for Dairy-Free!)
This moist gingerbread loaf is a fun holiday treat! The flavor is not overpowered with spices but instead is the perfect balance of...
Savannah Shae
Dec 6, 20232 min read
My Classic Pancakes
1 cup of almond milk 1 cup of gluten-free flour 2 eggs 2 T. Olive oil 2 t. baking powder 2 T. honey 1/2 t. Himalayan salt Blend together...
Savannah Shae
Nov 24, 20231 min read
Nutritious “Wendys” Shake
1 frozen banana 1/2 T. cacao powder (or cocoa) 1/2 t. vanilla extract 1 T. raw almond butter 1 serving of vegan chocolate protein powder...
Savannah Shae
Apr 3, 20231 min read
Gooey Chocolate Zucchini Muffins (GF, DF, & Refined Sugar Free)
Ingredients 1 3/4 c. gluten-free oats 3 1/2 t. baking powder 1/4 c. unsweetened Cocoa powder 1/2 t. Himalayan salt 1 t. pure vanilla...
Savannah Shae
Feb 21, 20231 min read
Basic Berry Açaí bowl
Ingredients 1 1/2 cup water or milk of choice A big handful of frozen mixed fruit 1 T. EGO Organic açaí powder, find it here 3 small...
Savannah Shae
May 11, 20221 min read
Clean Cinnamon Applesauce Muffins (GF & DF)
Dairy-Free and Gluten-Free Clean Applesauce muffins that aren't overly sweet Muffin Ingredients 2 cups gf oat flour (I grind gluten-free...
Savannah Shae
Feb 27, 20221 min read
Pumpkin Chocolate Chip Muffins (GF & DF)
Gluten-free & dairy-free moist pumpkin chocolate chip muffins Ingredients 1 cup + 2 tablespoons of raw honey 2 eggs 1 (15 oz) can of 100%...
Savannah Shae
Feb 25, 20221 min read
Blog
![Why eat locally grown?
- You’re supporting local family farmers (number of farms are declining in USA)
- You know exactly where your food comes from
- It connects you to your roots and community
- Produce is picked while it’s ripe which has the most nutrients, vs picked before it’s ripe like most grocery stores do so they can ship it & shelf it. Within 24 hours of being picked, produce has more nutrients.
- No transportation
- Animals are usually grown without all the extra yuck like added hormones or antibiotics! You can also find farms that only do free-range, pasture raised, & grass-fed!
- You’re eating produce in season
- It tastes better & is full of flavor!
- Local food supports local economy
- Helps the environment
- Many times is more affordable
- Grass-fed beef has more nutrients than conventional grain-fed
References:
Economic Research Service. (2019, April 24). [Decline in the number of U.S. farms]. U.S. Department of Agriculture. https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=58268
Foodwise. (n.d.). 10 reasons to support farmers markets. https://foodwise.org/support/10-reasons-to-support-farmers-markets/
Virtua Health. (2023, April 17). Is eating locally grown food healthier for you? https://www.virtua.org/articles/is-eating-locally-grown-food-healthier-for-you
Michigan State University Extension. (2017, October 2). 7 benefits of eating local foods. https://www.canr.msu.edu/news/7_benefits_of_eating_local_foods
Spring Power & Gas. (2021, May 14). 5 benefits of buying your meat locally. https://springpowerandgas.us/blog/5-benefits-of-buying-your-meat-locally/
Understanding Ag. (2020, June 8). Nutritional comparisons between grass-fed beef and conventional grain-fed beef. https://understandingag.com/nutritional-comparisons-between-grass-fed-beef-and-conventional-grain-fed-beef/#:~:text=Research%20results%20show%20that%20grass,compared%20to%20grain%2Dfed%20beef
#Local #LocalFood #SupportFarms #SupportFarmers #Wellness #nutritionist #HolisticNutrition #Holistic #HolisticLifestyle #HolisticHealthCoach #WellnessCoach #Lupus #LupusNephritis #grassfedbeef #lupuswarrior #lupusnephritiswarrior](https://scontent-iad3-1.cdninstagram.com/v/t51.71878-15/502680090_1114402040722030_4578525567942516834_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=1-7&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=hIsf9O_MhIUQ7kNvwFQTBzZ&_nc_oc=AdnM8Y-24WaFNHapICqrjZGa-e2ZHZ4Y6MCD7OG2fhb5j499k65YGHg2n16sGOMhiwQ&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Aq0fP1fTtgTfQlDcBQM0cg&oh=00_AfelwvNJPpxUtq1uftFwj4c5wWOVPedfrPMhCsapjj7OsA&oe=6900CAF5)
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