Immunity Boosting Challenge – Start Now!

I am excited to announce that I am hosting an Immune-Boosting Health Challenge!

What are the benefits?

  • Strengthen your immune system
  • Work toward your healthy weight goals
  • Get personalized nutrition advice
  • Feel amazing and look amazing!

To start, follow these simple steps:

  1. Click here to get your Immune-Boosting Health Challenge supplies.
  2. Follow me on Instagram and DM message me that you ordered your supplies!
  3. I will add you to a select group to give you insider info of immunity boosting tips and personalized nutrition advice.

Ready, set, and go!

What does a Healthy Plate look like?

Protein = ¼ of your plate.

This protein should be lean protein or plant-based protein.

Carbohydrates = ¼ of your plate.

Choose Whole-grain carbs or Complex carbs at least 50% of the time.

Vegetables = ½ of your plate.

These vegetables are “non-starchy vegetables” which are high in nutrition and will keep you full!

My Healthy Shopping list

List of lean protein sources:

  • Beans, Peas and Lentils
  • Bison
  • Eggs (whites)
  • Lean beef (90% lean)
  • Low-fat dairy
  • Pork (only “loin cuts”)
  • Shrimp
  • Tofu
  • White meat poultry (skin-less)
  • White-Fleshed Fish

Beverages:

  • Filtered Water
  • Flavored water or seltzer
  • Teas (no sugar added)
  • Fresh vegetable juice
  • Kombucha

List of healthy carbohydrates:

  • Amaranth
  • Barley
  • Bran
  • Corn
  • Couscous
  • Millet
  • Oats
  • Orzo
  • Red Potatoes, Sweet potatoes and Yams
  • Quinoa
  • Rice (brown, wild)
  • Rye
  • Spelt
  • Teff
  • Whole Wheat

Fruits:

  • Apples
  • Apricots
  • Bananas
  • Berries (any variety)
  • Clementines
  • Grapefruit
  • Kiwi
  • Oranges
  • Melon (any variety)
  • Lemon and Limes
  • Papayas
  • Passion Fruit
  • Peaches
  • Pineapple
  • Plum

List of Non-starchy vegetables:

  • Artichoke
  • Asparagus
  • Bamboo shoots
  • Beets & beet tops
  • Bell peppers
  • Bokchoy
  • Broccoli, Broccolini, and Broccoli Rabe
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Celery Root
  • Collard Greens
  • Cucumber
  • Eggplant
  • Endive
  • Green Beans
  • Jicama
  • Kale
  • Kohlrabi
  • Leafy greens
  • Leeks
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Radishes
  • Seaweed
  • Snow peas and Snap peas
  • Spinach
  • Squash
  • Swiss chard
  • Tomato
  • Watercress
  • Zucchini

Want to work with me?

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Healthy snacking: My Life Saver

I am that person that always has some kind of food in her purse. I am sure some people judge me for it but it’s how I survive. I am not a big eater but I can eat a lot. What I mean by this is I choose to not eat much at one time but I eat often. Balancing the many things I do, good, healthy food is a must to maintain my energy and focus. Workouts, work, performance training, and grad school classes keep me busy but I could just opt for convenient foods but instead I choose to eat small amounts but more often because that’s the only way I’ll be able to be the best I can be.

So what is a healthy snack? You want to think of a snack as small meal. The goals for this small meal/snack is that it needs to include at least 3 of the 5 food groups. A lot of people say the difference between a snack and a meal is that a meal has 3 or more food groups and a snack has two or less. But when eating like I do, small amounts but more often, you need a balanced snack that will give you some satiety, helps you stay fuller longer. The trio that gives you satiety is fiber, protein, and healthy fats. So when you have a balanced snack that helps keep you full, you want to include this trio.

Why is eating small amounts, more often a healthy way to go? Well, in doing so you actually get to maximize the amount of nutrients, like vitamins and minerals, you get from your food. Also, you don’t put as much of your food into storage… aka fat. When you eat small amounts more often your body burns a high percentage of the calories you ate before your next meal comes around. This means less extra food goes into storage because there isn’t extra food. On the other hand, when you eat big meal your body can only handle so much at one time and the extra food gets put into storage, which, if you don’t burn it off, turns into fat.

Then there is this beautiful thing called the thermic effect of food. Without going into too much nutritional science, every time you eat a balanced snack, your body’s internal body temperature increase just slightly to help process the food you just ate. This means you will burn more calories for a certain period of time after each meal. So the more often you eat a small meal the more often you burn extra calories!!! Eating and burning calories at the same time – I’d call that a WIN!

Here are some examples of small snacks or meals you should try to include in your day! P.s. see if you can find the “satiety trio” in all of these… 😉

  • Whole-grain toast, peanut butter, a banana and an apple.
  • Smoothie with Greek yogurt, fruit to your preference, whole oats, flax seed.
  • Whole-grain crackers with rolled up turkey, extra-sharp cheddar cheese, and an apple.
  • Trail mix with dried fruit and a glass of milk on the side.
  • A dark leafy green salad with your favorite beans, sunflower seeds, and an olive oil vinaigrette.

Let me know if you try any of these out for your healthy snacking options!

Much love,

Sarah Elijah Scherer

Pew Pew Pew… You know what that sound means????

I am back! Well shooting air gun that is! It was July of last year at the Spain Grand Prix where I was shooting my first few training days of air gun when my feet began to IMG_7833bget tingly. It’s been a long road to get here but man oh man is it worth it.

First training day back, I shot 15 shots and only 1 was a 9… my first shot, a dang, 9.9 ugh! Haha, but it settled surprisingly well. To be honest, my hold was crazy but I guess my many years of training trigger release paid off. 😉

Second day, I upped the anti and I shot 30 shots, with my first 20 straight through. MyIMG_7838b hold was a bit more settled and I shot some solid strings and 104.0 to finish of my

Third day in was yesterday! Man, was it a great day! I shot a 105.4!!! I was happy! I also shot 30 shots in an attempt to test how shooting more back to back feels. My first string in sighters was a 103.7, my next string was the 105.4!, and my final string 104.2.

Overall, I am really happy with how air rifle is coming together! And I am excited for the next few weeks.IMG_7846b

One month of shooting… oh man, does it feel good.

The last month has been AWESOME! Today one month ago, I started shooting again. As you all know, I started training kneeling first and then got into prone after making sure my back could handle it. It’s been slow but also so cool feeling my positions just click right into place. Though I was worried I wouldn’t be able to shoot like I used to, I guess my 16 years of training have more weight that the 1 year I was injured.

Another surprise this last month is that it feels like I am shooting my IMG_7784cpersonal records or perfect strings all over again. Like shooting a 100 in prone and then a 200 a few days later was a big deal and I got nervous! Haha But really it’s been great experiencing all of these emotions again because honestly I have missed them, even the ones that aren’t an athlete’s best friend. 😉

On a daily basis, I still am having to remind myself that this could be gone at any moment. My last year’s pain and hard work result in null. I go see my surgeon for a follow-up this week and we are expecting all thumbs up. Even though all is going great, I still have 8 degenerated discs in my back (most 70 year olds don’t have a back that looks like mine – quote from my doc) and at any moment my symptoms could return. Only a handful of months ago, I couldn’t feel most of my legs from my knees down and I now my feet can be tickled again! It’s a big deal that I don’t take for granted! I am so excited for what the future holds. Whether that’s being able to perform at my best in the Rio Olympic games or whether it’s just a few more weeks of shooting, what I have learned is that shooting is still my favorite sport in the world. And heck, I can still shoot some tens. 🙂

Competing in my sport is still a dream come true, but this dream isn’t only in my hands. I trust in the Lord’s plan whether it’s making my dream come true of competing again in the Olympic Games or even if that means taking away my dream and to protect my body so I can be fully functional for the rest of my life, pursue my professional career, and follow my future dreams. It’s a beautiful thing being able to trust in the Lord who “works for the good of those who love Him, who have been called according to his purpose.”

Sarah Elijah Scherer – Life is an amazing journey.

Diet restrictions and my cheat days… Foodie and RD life!

As of this year, I have been following a wheat-free diet with a limit on dairy and chicken. Why is this? Well it’s not that I’m hopping on the gluten-free bandwagon because I want to be “hip”, but I actually got tested for food allergies and I am allergic to wheat and chicken and am sensitive to dairy. So what’s the difference between a food allergy and sensitivity? Great question y’all 😉 A food allergy means that your body’s immune response responds to a certain food as something harmful, similar to seasonal allergies. An allergy is something that’s a part of your DNA, it might not manifest symptoms your whole life but it is always there. Food sensitivity on the other hand isn’t necessarily something in your genes but can be something that’s developed overtime and can be caused by numerous things.

Food allergies and sensitivities affect many people in the world and if you have one, know you are not alone! Most of y’all I am sure have heard about a “gluten-free” diet or “gluten-free” food products but there is a lot of misinformation out there of what it really is. A “gluten-free” diet is only for those that have been tested as having Celiac disease which is a genetic disease in which these individuals are highly allergic to gluten – a protein found in wheat. Following a “gluten-free” diet isn’t more healthy and following it doesn’t cause you to automatically loose weight. Also, if you aren’t careful, you can miss out on essential nutrients your body needs by eliminating foods that contain gluten.

Eating wheat-free, while limiting dairy and chicken, isn’t as hard as you might think because I can eat all of the wonderful grains of oats, quinoa, rice, and many more. Hard, aged cheeses have less lactose and fat so you can get away with eating less cheese, with less lactose, but it still packs a punch of flavor! Chicken has always been a lifelong favorite for me but turkey is a great substitute in most recipes and other protein sources like vegetable source proteins, legumes and seafood are so flexible to cook with or simply add to a salad. But there are some foods that I just am not willing to live without… dietitians are humans too! So here is my list of foods that are my “cheat foods” that, even knowing the not so fun consequences, are totally worth it…

  • Cupcakes! Let’s be real, cupcakes are like a big deal in my life.
  • Mint chocolate chip ice cream
  • The bread served at Texas Roadhouse
  • Dubliner Cheese, if you haven’t tried it you need to!
  • CoffeeCream in my coffee:
    I won’t ever be able to live without coffee so the cream is just part of the bargain
  • And last but not least… Garlic breadsticks

Much love and be well!

Sarah Elijah Scherer

Shooting again… FINALLY!

IMG_7646b

Yesterday, I shot for the first time since the beginning of the year when I was only able to shoot prone. It was a very emotional and comical.

The recovery process since this second back surgery has been steady, but not without a few ups and downs. As my body has become stronger and more fit for training some of my symptoms have come and gone which has been frustrating but nonetheless here we are! Kneeling was the first position of choice because it provides the most neutral position for my hips and lower back out of all of my positions. Next will be prone and then standing.

So in preparation for shooting, we have been working on the range of motion in the area where my back meets my hips as well as extension of the lower back. Because my movement has had to be so limited over the past year, we realized over the last month that I was hardly extending my back at all. Though shooters are often made fun of for looking like robots in their suits, I had began to look like one all the time… not just on the range or dance floor. Hehe. With many weeks of hard work under my belt, I was mostly very excited to be able to shoot my beloved rifles.

As I got into position, I have to admit that I put my sling on backwards… I know, I know… rookie mistake! and once I realized it gave me a very good chuckle! Thankful no one was on the range to witness it! My first few shots were a bit rough but I was still sighting in so let just say it was the sights. But after a few position adjustments, the pieces started to fall right in place and my hold steadied down quite a bit and I could begin to focus on shot execution. By the end of my first session back, I was able to shoot 3 tens in a row with great execution and I called them tens! Though this might seem as if it is a small milestone, for me being able to get into position was my goal for the training and so to be able to experience my muscle memory kicking in and performing was huge for me! After a year of not shooting kneeling and almost 9 months of not shooting at all, I am very happy! I am looking forward to training the next week a few times a bit longer and then the next week I get to shoot prone!

  • Much love y’all and remember adversity comes to those who can overcome, so don’t be disheartened – have faith and remember the One who made you!

Sarah Elijah Scherer