tina oh wellness

mind . body . soul

peanut butter banana smoothie recipe

I love making smoothies! They are a quick, easy and delicious way to fuel your body with nutrients. I usually switch up my smoothies based on whatever flavor combo I am craving that day, but one of my go-to staples is the classic peanut butter & banana combo!

peanut butter banana smoothie recipe
serves 1

>>2/3 cup milk of choice (I used Silk brand unsweetened cashew milk)
>>1 tablespoon organic natural creamy peanut butter
>>1/2 a frozen banana (using frozen fruit is the key to a super creamy smoothie! I cut ripe bananas into chunks, throw them in a zip-lock bag and stick them in the freezer.)
>>1 scoop chocolate or vanilla protein powder (optional)
>>superfood add-ins like chia seeds, spirulina powder, chlorella powder, ashwaganda, etc. (also optional)
>>3-4 ice cubes

Blend all ingredients in a blender, pour into a glass and drink up! You can also add some toppings such as shredded unsweetened coconut, cacao nibs, a crumbled up Lara bar or Bulletproof collagen bite, etc. and eat it with a spoon! 🙂


Be well,

, ,

Eat this, not that: nutritional shakes

Product showdown: nutritional shakes!

A client of mine, who has a very busy schedule, was looking for a healthy nutritional shake that she could have when she’s on-the-go and doesn’t have time for a meal. She asked my thoughts on Ensure nutritional shakes, thinking that they would be a good option for her. While Ensure is marketed as “healthy,” they contain artificial flavors and sugars, genetically modified ingredients and loads of preservatives and additives – not exactly what I’d consider to be a nutritious!

Instead, I recommended Orgain organic nutritional shakes.

organ nutritional shakes
They are full of vitamins and minerals from organic fruits and vegetables, have plenty of protein as well as a balanced blend of carbs and fats. They are free of artificial sweeteners, preservatives and do not contain gluten, soy or corn.They also make a vegan version for those who do not tolerate dairy.

Orgain products can be found online and in stores like Vitamin Shoppe.

This is definitely a better choice! Think before you eat!

Be well,

, , , , , , ,

Natural Cold Remedies

There’s nothing worse than feeling sick!  😷 During the cold winter months, our immune systems tend to be vulnerable, leaving us susceptible for colds, the flu and infections. Today I’m sharing some of my favorite natural cold remedies, which are meant to help boost the immune system and help fight illness.

Why is immune support so important? The immune system’s primary function is to protect your body against infection, and if the immune system is weak or compromised, you will be much more susceptible to illness. So a strong immune system is vital for a healthy body!

Natural Cold Remedies
natural cold remedies
~Green tea with cayenne, lemon 🍋 and raw honey 🍯

~Oil of Oregano capsules

~Zinc lozenges

~1T Apple cider vinegar mixed with honey and warm water taken as a drink

~For sore throats, mix together apple cider vinegar, pink Himalayan sea salt and warm water and gargle several times a day

~ACF immune support shot, which is a mixture of immune boosting herbs such as elderberry, echinacea, ginger, etc.

~Essential oils, like this “breathe easy” blend I use in my diffuser

~Lots and lots of water, soups, broth and sleep! 😴 🍵 #naturalremedies

Be well,

, , , , , ,

adrenal fatigue

Adrenal fatigue is unfortunately very common these days. As a whole, people tend to be under more stress, sleeping less and exposed to more toxins than ever before.

Your adrenal glands are responsible for balancing the hormones in your body, which are essential for daily function, and they play a crucial role in stress response. During high-stress situations, the adrenals release adrenaline, the fight-or-flight hormone, and slow down other system, like digestion, to focus all of the body’s energy on survival. Which is why eating when you’re stressed out is not the best idea…

What causes the adrenals to burn out?

  • Chronic stress (psychical, mental and emotional)
  • Environmental toxins
  • Lack of sleep
  • Poor dietary choices

All of these tax the adrenals, and over a prolonged period of time, can lead to adrenal fatigue.

Symptoms of Adrenal Fatigue:

  • Anxiety
  • Lack of focus
  • Irritability & mood swings
  • Exhaustion
  • Racing thoughts
  • Cravings, especially for sweet and salty foods
  • Difficulty sleeping
  • Hormonal Imbalances

Also, many of those with adrenal fatigue will describe themselves as feeling “tired, but wired.”

How to support your adrenals
Stress Management – Since your adrenals react to stress, this is a biggie. Make sure to carve in some “me time” every day! Meditate, do yoga, go for a walk, read a good book, listen to music, laugh daily.adrenal fatigue 1 Sleep – Aim for 8 hours of quality sleep every night. Try to get in bed around the same time each night and get yourself on a consistent sleep schedule. 

Avoid caffeine – Not only does it affect your quality of sleep, but caffeine prompts your adrenals to release the same stress hormones that it does in response to a stressful situation.

Reduce your sugar intake – Especially artificial sweeteners and processed sugar in cereals, candies and desserts. Opt for natural sweeteners like stevia, raw honey or pure maple syrup.

Choose to whole foods – The majority of processed foods contain artificial ingredients and additives and refined sugars, grains and oils, all of which are void of the nutrients your body needs to function optimally. It’s best to stick to nutrient-dense whole foods like vegetables, fruits, avocado, coconut and olive oils, whole grains, nuts, seeds and quality proteins.
adrenal fatigue 2

Incorporate adrenal-supporting herbs and supplements into your diet – Magnesium, Ashwagandha, B-vitamins, Holy basil and Fish oil all can help restore and repair your hard-working adrenal glands.

Focus on making lifestyle changes that will improve your health and well being for the long-term.

I’d love to help you! If you’re interested in one-on-one health and nutrition coaching, send an email to TinaOhWellness@gmail.com!

Be well,

, , , , , ,

‹ Previous Posts