Embracing the Joyful Journey of Thankfulness

With Thanksgiving quickly approaching I thought this would be the perfect topic for a new blog post. Aside from the Thanksgiving holiday, this time of year always brings to mind a wonderful friend that, sadly, passed right before the holiday several years ago. Year after year my friend would take to social media each day during the month of November and post about something that she was grateful for. My friend’s life was full of challenges and a lot of heartbreak but her daily posts each November were so full of joy, happiness, and thanks. I would often notice her mood change as her “days of Thanksgiving” rolled through the month-she was happier, lighter, and calmer. Spending a few moments each day reflecting on the positives of her life lifted her, and shortly after, I started doing the same. After a few days I immediately noticed a difference in my mood, after a few weeks, I noticed a difference in my entire mindset-I was calmer, more focused, and even more productive. I have since turned this into a daily practice, taking just a few moments each morning, and I can honestly say, it has changed my life.

In this world of uncertainty, sad news, and constant daily challenges, we all could use a little boost to our mind, our mood, and our health. Studies have proven that a simple daily practice of finding gratitude can do just that. Taking a short amount of time to do this each day leads to an increase of serotonin and dopamine in the brain leading to feelings of happiness and pleasure. Stress hormones are also decreased, and this can result in reduced feelings of anxiety and relief from depression. Building a habit of practicing gratitude each day can have many benefits to your overall health including deeper and more restful sleep, better heart health, lower blood pressure, more clarity and focus, and improved patience. These health benefits can also have great impact on helping to cultivate healthy relationships and a stronger, more positive mindset towards all aspects of your life; work, family, exercise and eating habits, have proven to fall more easily into place after developing a habit of practicing daily gratitude. Finally-a simple, gentle, happy habit that can change your health and entire life without changing your diet, visiting a doctor, or taking a single step!

Embracing daily gratitude can be done very simply or explored more in depth through various ways. In the simplest way-just savor a moment each day to think of something that makes you happy, or something that you are thankful for. You can do this while enjoying a cup of morning coffee, taking a walk after a meal, waiting in line to pick the kids up from school, or even just before turning in for the night. Take that thought, hold it for a moment, express thankfulness, and move on. It’s that simple! If you’d like to be a little more involved in your practice, consider a daily journal to keep a running list of things you are grateful for. This journal can be extremely helpful during times in which you feel challenged, disappointed, or sad, as it provides a handy reminder of all the things that bring thankfulness and happiness to our lives.

If you’d like to be creative with your daily practice, or want to share the practice with family, friends, or community, try writing notes of appreciation to those around you, or simply express your gratitude to those you love. Thank a friend for their humor, thank a co-worker for supporting your ideas, thank a family member for simply being there to share your day. To be more creative, try art journaling-doodling or even drawing or painting the things you feel most thankful for. Perhaps even do as I use to do with my homeschool group and create a Thankful Tree-which was just small limbed branch that was anchored into a stone filled vase. Leaves were cut from colored paper and each member wrote what they were thankful for on them. They were then hung from the limbs of the branch with string-it made a beautiful decoration and was so joyful to read!

Finding joy in these trying times is not always easy, but this is one exercise that can definitely help. Try it for one day. Try it-RIGHT NOW! What is ONE thing that you are grateful for? It doesn’t have to be prolific; it doesn’t have to be monumental-it can be as simple as the sun shining in the sky or the pickle that came with your deli sandwich for lunch-What are you thankful for? What made you smile today? What made you feel happy? Warm? Nourished? Welcome? Alive? Noticed? Take this moment and be grateful-and then, perhaps do it again tomorrow, and the day after.

It’s a busy, stressful time of year-find more great reads on relieving stress and feeling your best:

Meditation for Real People

The Healing Powers of Yoga

Gift Yourself a Healthy Holiday

Wishing you the very best this holiday season! I am grateful for YOU! Thanks for following and reading! Please, as always, feel free to reach out to me with any questions or comments about your health, wellness, diet, fitness, or well-being. I’d love to connect!

Healthy Meal Prep for the Busy Family

Welcome to that SUPER busy time of year!! School is starting, schedules are getting full, and the holiday season is rolling towards us a bit too quickly. So, in effort to assist with that feeling of “how do I get all of this done?!” I offer up the perfect idea to make meal time SO much easier-and even healthier too!

Everyone has seen all those pretty Pinterest and Instagram posts with the little containers of perfectly prepped and planned meals. This leads to the question-How can I possible do this with a family to feed??

It’s not as hard as it seems! With a few little tips, a clear grocery list, some input from your family, and an afternoon of cooking, you can have a week’s worth of healthy meals that will not only save time, but keep everyone’s bellies full-while sticking to a healthy food plan-and perhaps even saving some money and frustration at the same time.

Everyday I have people tell me that they cannot meal prep for a myriad of reasons:

-kids are picky eaters

-spouse refuses to eat “rabbit food”

-everyone in the household has different eating styles-allergies, vegetarian, gluten free, etc.

-it’s too expensive

-it’s too time consuming

With a little planning, ALL of these situations can be handled, and you will not only save time, but money.

In my home, meal prep solved ALL of those problems AND also solved the teenager issue of “There’s nothing to eat!” My family has consisted of a spouse that eats anything, a daughter that swings between vegan/vegetarian, a teen linebacker that needs food nonstop, a teen son with weight issues, and, at one time, a person who experienced a million sensitivities who also eats extremely healthy (yes, that would be me, pre healing my gut-those issues are now completely gone! You can read about THAT here). Meal prep has been an absolute blessing to me-the shopper, the cook, the mom. **Got picky eaters? 10 Ways to Sneak Fruits and Veggies into Your Families Diet

To be straight up-you don’t need to prep your food in those pretty containers. You can, it looks nice in photos and stacked in the fridge, but it’s not necessary. It can be helpful for packing meals that need to be on the move, like lunch, or for the person in your family with specific food needs, but I tend to use regular large size Rubbermaid containers for prep. These can even be frozen for future use, and are microwave/dishwasher safe as well. I’ve also used Ziploc freezer bags, which work so well with small spaces in the fridge.

Make a Plan and Think Streamlining Your Proteins

The first thing you need to do is plan your meals. Ask your family for input if needed. List your favorite meals, take eating preferences into consideration, and make a menu with at least 4 main dinner meals. Look for ways to streamline your meals based on main ingredients; are there two or more meals with chicken? Beef? How can you prepare those meats for use in all your recipes? Is there a way to make or divide certain meals into half vegetarian? Half gluten free? Can you prepare some of a meal without onion, or peppers, or heavy spices that your children may not like? If you approach it this way-you will likely find that it’s not so hard to satisfy everyone in your family. For example, if you’re planning an Italian dish, can you make a small portion without meat sauce? Can you make a small portion with gluten free noodles? If your favorite dish is heavy on spice and onion,  you can separate a portion without those strong flavors. These portions are easily placed into their own small containers. ** Need to brush up on nutrition before planning your healthy meals??? Absolute Beginners Guide to Eating Healthy

Check Your Schedule Plan your Shopping

Next, look at your schedule for the week. Are you home every night for dinner? Do you plan to eat out? Are there nights that you need to grab something and run? Make note of those occasions.

Using your meals as a guideline, start to plan your grocery list. To make things super easy, double some of your recipes for lunch leftovers, or for the freezer. List the produce and proteins you will need in total for all meals so that you can easily buy in bulk portions. Check your add-ons like spices, canned needs, cheese, etc; before doing your shopping.

Once you have your grocery list in hand, check local sales, and gather coupons if you are a frugal shopper-you can also save by shopping in bulk at places like Costco and Sam’s Club.

Plan Your Cooking

I highly recommend shopping and cooking on separate days, just to give your self a sanity break. Or, plan to cook 2 or 3 times a week, but cook more than one meal-again, using the same “main” item, like your protein, makes this mush easier! For example, using chicken bought for three meals, using one portion as a main dish, another portion for a chicken and rice dish, and another portion for chicken tacos or fajitas. The chicken is prepared at the same time, and you will have 3 dinners ready to go-and maybe even some leftovers for lunches!

Meal prep day was often an afternoon of family time when my kids were teens. They would help, learning to cook as we went along. One teen would chop veggies, another would cook up ground turkey or beef, while another stirred sauces and checked the oven. We could usually prep a week’s worth of lunches and dinners in an hour and a half. It was an absolute blessing to come home after a busy day and literally be able to list off menu items available to reheat from the fridge!

It’s been a few years since the teens became adults and moved on with their lives, but all of them still prep meals in advance. Even when I am alone at the beach, I cook once or twice a week for myself and enjoy having a very active lifestyle without concern about stopping to plan and fix my meals, or run the stove on a super hot summer day. Below is my all time healthy meal prepped favorite recipe for you to try and enjoy!

Meal planning and prep is a HUGELY popular topic with many of my clients and friends, and one of my favorite healthy lifestyle hacks to teach. If you’d like to learn more, or get some ideas and assistance in starting your journey with this great time saving healthy life hack, just reach out to me!  I’m here for ALL of your nutrition, wellness, and fitness questions and needs-just drop me a message!

And, as a huge back to fall schedule bonus-Be sure to check out my Beewell Cookbook for some awesome high protein super healthy and tasty recipes to add to your meal times! Get it FREE!

Meal Prepped Super Healthy, Super Yummy Chicken, Rice, and Veggies

This is SO easy and SO tasty! I keep it in my fridge year round for quick meals.

You will need:

Chicken breasts, cooked, and chopped into bite sized pieces.

Rice of your choice, I use brown rice in the cups that heat up in the microwave.

Steamed veggies of your choice-cook until blanched if storing them in the fridge.

Favorite sauce-I use a natural sweet and sour, but soy, hot sauce, all add a different flavor to this dish and can be used to mix it up.

I keep these things handy, and literally throw it all together, heat for a minute of two, add my sauce and salt and pepper-and I have a hot, incredible tasty and healthy meal ready in under two minutes!

A Healthier You? Where to Begin on Your Wellness Journey

Starting a health and wellness journey can be daunting. Often, we know we need to make changes, but soon find it overwhelming and get stuck trying to make ALL the changes at once. A quick browse of social media wellness pages can leave you feeling bombarded with infinite possibilities, there’s products like shakes, vitamins, packaged meals, new exercise programs, and enough nutritional information to make your head spin. All of this can leave us on information overload and confused about where to start and what will work best.

When I started my wellness journey, I had just reached 50. I had lived a rather healthy life up until that point, but suddenly my body seemed to have plans of its own. My normal healthy diet suddenly left me fighting extra pounds and feeling tired and sluggish. My regular exercise program left my joints hurting and results slowed way down. My skin became dry and itchy, getting restful sleep became a battle, my energy was low, and my mood was even lower. Add in those pesky hormonal changes, and I literally thought I was going to lose my mind; Something had to change!

As a nutritionist, I looked first to my diet. I thought I’d always eaten super healthy, but after keeping a food diary for a few weeks, realized that I was consuming way too much sugar (OK, it was WINE, lol, but sugar nonetheless!) Sugar consumption causes a myriad of negative issues in the body including weight gain, inflammation, mood swings and it really messes with your hormones. My first “step” in my journey was to reduce, then cut sugar from my daily diet. The results were super-fast and inspiring, and I was ready to take the next step rather quickly as I was already feeling MUCH better in about a week! My second step was changing up my exercise program. My supercharged cardio was replaced with gentle Pilates, a bit of yoga, walking, and basic strength training with light weights. Within about 5-6 weeks, I saw and felt the difference in my body-and my energy level. Just these two small changes to my life left me feeling like a different person! I was excited and ready to make new changes and see how fabulous I could feel!

Starting your health and wellness journey doesn’t have to be daunting-you don’t need to make ALL the changes overnight-in fact, studies prove that taking small steps and building on to them as you feel stronger, healthier, and happier is the way to success!

Ready to start (or restart) your journey to a more amazing, energetic, happier YOU? Here’s some nudges to help you be successful, along with some past blog post links for added info and ideas!

~Start with Small Steps: Begin by introducing small, achievable changes to your daily routine. For example, you could start with a short morning stretch, drinking more water throughout the day, or setting aside a few minutes for mindfulness or deep breathing exercises. Set reminders on your phone to help create these habits.

~Set Goals: Establish specific wellness goals that are realistic and measurable. Whether it’s increasing your daily steps, improving your sleep quality, or reducing stress, having clear goals can provide direction and motivation. Set one goal at a time to keep from being overwhelmed.

~Create a Routine: Incorporate wellness habits into your daily routine. Set specific times for activities like exercise, meal preparation, self-care, and relaxation. Consistency and structure can help make wellness habits feel more natural and automatic. If you feel that your schedule is already full-try “habit bundling” march out some extra steps while on a phone call, spend a few minutes doing some yoga stretches instead of scrolling your phone before bed, do an exercise routine while binging your favorite show.

~Prioritize Self-Care: Make self-care a priority by allocating time for activities that promote relaxation and rejuvenation. This could include activities like taking a warm bath, reading a book, practicing meditation, or enjoying a hobby that brings you joy. Show yourself some love!

~Stay Active: Regular physical activity is essential for overall wellness. Find activities that you enjoy and make them a part of your daily routine. It can be as simple as taking a walk during your lunch break, attending a fitness class, or engaging in home workouts. Ask a friend or family member to join you and keep each other accountable.

~Practice Mindful Eating: Pay attention to your eating habits and make mindful choices. Focus on consuming nutritious whole foods, including fruits, vegetables, lean proteins, and whole grains. Listen to your body’s hunger and fullness cues and aim for balanced and portion-controlled meals. Need to brush up on the basics of nutrition?

~Get Sufficient Sleep: Prioritize getting enough quality sleep. Establish a consistent sleep schedule, create a relaxing bedtime routine, and create a sleep-friendly environment. Aim for 7-9 hours of uninterrupted sleep each night. And most of all-turn off those electronics!!!

~Stay Hydrated: Drink an adequate amount of water throughout the day to keep your body hydrated. Carry a reusable water bottle with you and make it a habit to sip water regularly. Set a reminder on your phone if you have a hard time remembering to drink (I do!) Getting enough water in will absolutely make you feel SO much better!

~Manage Stress: Incorporate stress management techniques into your daily routine. This can include practices such as meditation, deep breathing exercises, journaling, crafting, spending time in nature, or engaging in activities that help you unwind and relax.

~Practice Gratitude: Cultivate a mindset of gratitude by focusing on the positive aspects of your life. Take a few moments each day to reflect on things you are grateful for, whether it’s a small accomplishment, a beautiful moment, or the support of loved ones. Make sure to give yourself props for taking care of YOU!

Incorporating wellness habits into daily life is a journey will absolutely change your life. It’s important to be patient and kind to yourself along the way. Start with small steps, be consistent, and celebrate your progress. The rewards to a healthier lifestyle are HUGE! I promise you-making consistent small steps in your overall wellness will be the best thing you’ve even done for yourself.

Are you ready to make these awesome changes in your life but want guidance and motivation from someone that has the education, training, and experience to truly get you where you want to be? If it’s time to put YOU and your health and wellness at the forefront of your life and truly take the best care of YOU-then let’s talk! No pressure, no sales, no products, no gimmicks-just straight up conversation about your goals, your needs, and your questions and concerns about being your healthiest. My life has completely changed for the BEST, and so can yours!

Let’s do it! Contact me:)

Summer Sweet and Healthy Strawberries

It’s summertime and our tastebuds are ready to be delighted by all those fresh and yummy healthy treats! Here in southeast North Carolina, it’s strawberry season-and I literally cannot get enough of these incredible sweet and juicy locally grown berries. I’ve been making a trip to my farmers market several times a week to keep our bowl full of these tiny bites that are not only delicious, but also pack a powerful amount of nutrients. Before we dive into the fascinating world of strawberries and uncover their numerous health benefits that make them a must-add to your diet, let’s learn a few interesting and fun facts about strawberries! First-did you know that strawberries are part of the rose family??? Or that each berry has more than 200 seeds on its surface??? Another fun fact: Strawberries date back to ancient Rome, and were used to treat depression, fever, and sore throat! All amazing facts, but on to some benefits of adding these super low calorie and yummy berries to your diet-and two summer strawberry recipes to try.

Strawberries are a nutritional powerhouse, rich in vitamins, minerals, and dietary fiber. They are an excellent source of vitamin C, which plays a vital role in boosting the immune system, promoting healthy skin, and aiding in collagen production. Additionally, strawberries contain folate, potassium, manganese, and several B vitamins that contribute to overall health and well-being. Strawberries are bursting with antioxidants that help protect the body against oxidative stress and damage caused by free radicals. These antioxidants, including anthocyanins and ellagic acid, have been linked to a reduced risk of chronic diseases, such as heart disease, cancer, and neurodegenerative disorders. Many consider these juicy red treats a superfood!

Regular consumption of strawberries has been associated with a lower risk of heart disease. The potent antioxidants present in strawberries help prevent the oxidation of LDL (bad) cholesterol, reducing the risk of plaque buildup in the arteries. Furthermore, their high fiber content helps regulate cholesterol levels and maintain healthy blood pressure. The powerful antioxidants found in strawberries also play a role in supporting brain health. Research suggests that these antioxidants may help improve cognitive function and memory, while reducing age-related decline in brain function. Strawberries’ beneficial effects on the brain can be attributed to their ability to reduce inflammation and oxidative stress in the brain cells. Strawberries are also an excellent source of dietary fiber, which aids in maintaining a healthy digestive system. Fiber promotes regularity, can prevents constipation, and supports the growth of beneficial gut bacteria. By keeping your digestive system in good shape, strawberries contribute to overall gut health and may reduce the risk of digestive disorders.

At only around 50 calories a cup, strawberries can be added to the diet in smoothies, salads, jellies, and baked goods. Try adding some whole berries to frozen yogurt or serve with sliced cheese and crackers. Personally, I like mine with a dallop of whip cream or straight from the bowl while standing in front of the fridge on a hot summer day! I hope it’s strawberry season where you live! Go out and pick some up and try them in the summer recipes below!

Strawberry Spinach Salad

Ingredients:

– 4 cups fresh spinach leaves

– 1 cup sliced fresh strawberries

– 1/4 cup crumbled feta cheese

– 1/4 cup sliced almonds

– 2 tablespoons balsamic vinegar

– 1 tablespoon extra virgin olive oil

– 1 teaspoon honey

– Salt and pepper to taste

Instructions:

1. In a large salad bowl, combine the fresh spinach leaves, sliced strawberries, crumbled feta cheese, and sliced almonds.

2. In a small bowl, whisk together the balsamic vinegar, extra virgin olive oil, honey, salt, and pepper to make a dressing.

3. Drizzle the dressing over the salad ingredients and toss well to coat everything evenly.

4. Serve the Strawberry Spinach Salad as a refreshing and nutritious side dish or add grilled chicken or tofu for a complete meal.

Strawberry Watermelon Salad:

Ingredients:

– 2 cups fresh strawberries, hulled and halved

– 4 cups cubed watermelon

– 1/4 cup fresh mint leaves, chopped

– 2 tablespoons lime juice

– 1 tablespoon honey (optional)

– Fresh basil leaves for garnish (optional)

Strawberry Watermelon Salad

Instructions:

1. In a large bowl, combine the fresh strawberries, cubed watermelon, and chopped mint leaves.

2. In a small bowl, whisk together the lime juice and honey (if using) to make a dressing.

3. Pour the dressing over the strawberry and watermelon mixture and gently toss to combine.

4. Let the salad sit for about 10 minutes to allow the flavors to meld together and the fruits to release their juices.

5. Serve the Strawberry Watermelon Salad in individual bowls or a large serving dish, garnished with fresh basil leaves if desired.

6. Enjoy the salad immediately or refrigerate for a short time to chill before serving.

Leaving Those Holidays in the Dust!

Oh my GOSH, the holidays are OVER and a fresh new year is laid out before us with unlimited possibilities! I hope your holiday season was FABULOUS, full of peace and fun, and that you are ready for new beginnings! How did it go with your healthy holiday habits?? I, personally, had a little battle with some incredible cream cheese sugar cookies that I tried baking for the first time…I got a little overzealous with the baking process and ended up making about 300 cookies-for THREE people! They were both beautiful and tasty, and I enjoyed making and sharing them, but a few days after Christmas, they beckoned me at all hours of the night until I finally woke up at 6am and threw them into the outside trashbin. All good, all things in moderation, and enjoy all the holiday yummy-but it was time to move beyond the holiday treats.

If you’re feeling like you overdid it, whether it be eating too much, eating foods you don’t generally eat, indulging in alcohol, or leaving your self-care or exercise in the dust, you CAN get yourself back to feeling more like yourself quickly by just following a few great tips. With the new year starting, many of us have plans for healthier routines to give us a healthier and happier life, and if this is YOUR plan, you may be wanting MORE than just a few tips to get you where you want to be. If so, consider getting a professional to guide you through your journey! Did you know-people that hire health and wellness coaches have THREE TIMES more success in reaching their goals!!! Now is a fabulous time to reach out to a health and wellness professional to set up your plans and goals for a successful New Year!!

I’m a degreed nutritionist, personal trainer, and certified health and wellness coach that’s READY to set up a personalized program that fits your life and your needs!! Don’t go it alone! Let’s talk about how 2023 can be a year of health, wellness, and SUCCESS for YOU!! I’d love to guide you there with the tools and motivation you deserve!! Feel free to reach out for a no pressure chat to see how we might best work together. In the meantime, give yourself a few days to try these basic tips out, and I’m sure you’ll be on your way to feeling great!

Get Rid of Holiday Treats

This is the first step in the process! And, by “get rid”, I don’t mean eat them!! Give them away, throw them out, freeze them for the next holiday, but remove them from your house! Grandma’s leftover pie, Aunt Jane’s mashed potatoes, leftover summer sausage and crackers-whatever it is, get rid of it! It will no longer be a temptation, and you will be so much happier with it GONE!

Stock Your Kitchen with Healthy Foods

That’s right-more grocery shopping! Stock up on the healthy food that you enjoy: fresh veggies, fruit, lean meats, and whole grain foods. Do a little meal planning and prep so that you have easy, ready-made, healthy choices available at all times. Be sure to pick up some healthy snacks as well like nuts, hummus, hardboiled eggs and yogurt. Keeping healthy food available will make mealtime so much easier during this busy time of year.

Eat Small Balanced Meals

Don’t try to “fix” your holiday overindulgence by cutting out meals; this will only set you up for cravings and possible binging. Instead, focus on small, balanced meals scheduled throughout the day. Focus on lean proteins like chicken, healthy fats like nut butters, high fiber foods like whole grains, and plenty of fresh veggies and fruit. If you need a little help figuring out the best choices, check out this article on basic nutrition.

Flush it All Out

Water is your best friend when it comes to getting over any period of overindulgence! It literally flushes the body clean, helps with digestion, removes bloating, and rehydrates the body. Alcohol and foods heavy in salt can dehydrate the body and make us feel sluggish, heavy, tired and even brain fogged. This dehydration can also show up in our skin, causing dryness, wrinkles, and an uneven complexion. Aim for 6-8 glass of water each day. To make this easier, try drinking a glass upon waking, before each meal, after any exercise, and a short time before retiring for the night. Getting the water in can be the quickest way to feel better!

Try Soups!

Get your balanced nutrition AND your water in at the same time with delicious broth based soups! Throw some broth into a pot, add your leftover turkey or another lean protein, and throw in some veggies and seasonings and let it simmer for an hour or so for a tasty, light, healthy, quick meal choice. For a great soup recipe with a big vitamin pack, try this Kale recipe that can easily be made with turkey instead of chicken, or no meat at all.

Cut the Alcohol

Whether or not you indulged in too much alcohol this holiday season, try to cut it from your diet for a few days. Alcohol wreaks havoc on our body systems and makes every part of our body work harder. It dehydrates us, causes fatigue, slows the metabolism, and causes all kinds of unpleasant reactions.  

Show Yourself Some Love

Going a little easy on yourself is always crucial to your health and well-being, but especially after overdoing it. Get a little extra rest, spend a little time being quiet and still, and see how it affects your stress levels. You may want to spend a little time in simple meditation, or just sitting in silence to regain your peace of mind and re-energize. The holidays can be an incredibly stressful time, so be sure to schedule time to just rest. If journaling is your thing-or you’d like to try it, consider thinking into the New Year and coming up with a “word” to define your future. 

 Consider a Sugar Detox

If you truly want to feel and see a huge change in your health rather quickly, consider doing a sugar detox. Sugar is in SO many foods, and we eat so much of it without even realizing. Sugar intake has a massive effect on the body, our hormones, our skin, our brain, our weight, and our emotions. Many people are addicted to sugar! To learn more about sugar addiction and see if sugar might be an issue in your diet, check out my latest freebie! It’s an eye opener on all things sugar related, and even includes a sugar addiction checklist. Giving up added sugar was the BEST thing I ever did for my health!

Find Support

If you are struggling to get back on track after the holiday, and worried about the holidays ahead, consider finding someone to support you. A friend, a relative, an online group, whomever it might be. Sharing support and encouragement while holding each other accountable and offering motivation can make all the difference. If you need a strong support system and personal guidance, inspiration and tools, consider speaking to a health coach. This can be a life changing decision! Setting up goals and plans that are JUST FOR YOU can make all the difference! If you’d like to chat about how this might work for you, please feel free to contact me for a free consultation-no hard sales, no pushing, no pestering-just conversation about YOU and what you need to feel and be your best!

Happy, Healthy, New Year!!

Beewell.com

Not So Healthy Shortbread Cookies;)

Cuz, everything in moderation!!!

I know, I know! I’m the health nut who posts about clean eating, exercise, and self-care, but it’s the holidays-So I wanted to share my all time favorite cookie recipe! I’m not a sweet eater, and not even a fan of cookies, but these are a game changer; not overly sweet, the perfect texture, and so so yummy. I strongly believe that when indulging on something, it should be absolutely yummy and worth the calories-and these whipped shortbread cookies are so WORTH IT! I strongly recommend making these in small batches-because it’s a bit hard to stop eating them once you start, lol! These are a hit at parties, and taste wonderful with coffee! If you’d like to make a “healthier” version, you can easily substitute almond flour for the flour to lower the carbs and add a punch of protein-as well as a slightly nutty flavor. Either way, they are super easy, and super delicious. Enjoy and share! And don’t forget-when the holidays are over and you’re interested in fine tuning those health, wellness, and fitness goals, be sure to stay connected with me and consider a little nutrition, fitness, and wellness coaching to get you to those goals! Also, if you’re looking for tips and tricks to keep you motivated through the holiday season, grab a copy of my Health Holiday Survival Guide here!

Whipped Shortbread Cookies

TOTAL TIME: Prep: 50 min. Bake: 20 minutes

MAKES: 100 servings

Ingredients

  • 3 cups butter, softened
  • 1-1/2 cups confectioners’ sugar, sifted
  • 4-1/2 cups all-purpose flour
  • 1-1/2 cups cornstarch
  • Colored decor of your choice

Directions

  1. In a large bowl, cream butter and confectioners’ sugar until light and fluffy. Slowly add flour and cornstarch, beating until well blended.
  2. Dust hands with additional cornstarch, roll dough into 1-in. balls. Place 1 in. apart on un-greased baking sheets or on parchment paper. Press lightly with a fork dipped in cornstarch. Top with your choice of cookie decor.
  3. Bake at 300° for 20-22 minutes or until bottoms are lightly browned (these cookies will stay very light). Cool for 5 minutes before removing from pans to wire racks.

Nutrition

2 each: 80 calories 5g fat (3g saturated fat) 8g carbs 1g protein

Some Healthy Holiday Dishes!

Staying on track with our health and wellness goals can be HARD during the holidays! Busy schedules, exhausting to do lists, travel, and social events revolving around food can make it hard to stick with-or build-our healthy habits this time of year. I thought that offering a few healthier versions of some favorite holiday dishes could be helpful as we head into this incredible season!

As you plan ahead to the new year, consider adding health coaching to your nutrition, fitness, and wellness plan. Did you know? People that use a health coach have a 30% better chance of reaching their goals than those trying to go it alone or those that use popular in person or online weight loss programs? The difference?? Completely personalized attention! Health coaching does not provide a “one size fits all” program-but a program that is designed to fit YOUR needs, YOUR current habits, and YOUR lifestyle! That personal attention makes all the difference! If you are interested in having a custom designed, personal program put together for your specific needs and goals, contact me! Let’s talk about how health coaching can help you find success on your terms and timetable! I’m ready to give you the tools, knowledge, and motivation to get you where you need to be-feeling full of energy, having less stress, dropping unwanted weight, and finding an exercise program to keep you happy and healthy-on a budget you can afford! Those New Years resolutions are coming soon-let’s have YOUR plan ready to put into action! Let’s Talk!

For now-check out these healthy holiday dishes to add to your meals and be sure to download my FREE copy of The Healthy Holiday Survival Guide to get tips and health hacks to make your holiday healthy and happy!

Yummy Sweet Potatoes

(Makes 12 servings)

Ingredients

4 sweet potatoes

1 cup Nonfat Greek yogurt

2 1/2 tsp Cinnamon

1/2 tsp Nutmeg

1/2 tsp Salt

2 large Egg

3/4 cup, halves Pecans

1/2 cup of miniature Marshmallows

 Directions

~Preheat oven to 350°F. Lightly grease or spray a 2.5 quart casserole dish.

~Place the sweet potatoes in a medium saucepan with enough water just to cover them. Bring to a boil over high heat. Reduce to a simmer and cook until tender, 5-7 minutes. Drain.

~place sweet potatoes in the pot and mash to desired consistency.

~Add the yogurt, cinnamon, nutmeg, and salt. Stir, taste for sweetness. Adding a little brown sugar will add to the sweetness if desired.

~add the eggs and whip. Transfer the mixture to the lightly greased casserole baking dish.

~Bake for 30 minutes. Top with the pecan/marshmallows mix and bake until marshmallows are puffed and lightly brown -about 10 minutes

Nutrition per serving

112 Calories   12g Carbs    5.5g Fat    4.5g Protein

Green Bean Casserole

(makes 10 servings)

Ingredients

1/2 cup Panko Breadcrumbs

1/4 cup Parmesan cheese

2 tablespoon Italian Parsley

2 tbsp Olive oil

4 cup Green beans

1 medium Onions

1/2 cup chopped Mushrooms

3 tbsp Flour

2 cup Reduced fat milk

7 oz Nonfat Greek yogurt

Salt & Pepper to taste

 Directions

~Place oven rack in the top half (not close to broiler) of your oven and preheat to broil. Lightly coat a 2-quart, broiler-safe baking dish with nonstick spray.

~In a small bowl mix together the Panko, Parmesan, parsley, and 2 tablespoons olive oil. Set aside.

~Blanch the green beans: Bring a very large pot of water to a boil. *Prepare an ice water bath and set dry paper towels. Place the beans in the water and cook just until crisp but tender-about 2-3 minutes. Plunge into an ice bath to stop the cooking, then drain and transfer to paper towels. Pat dry.

~ Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and mushrooms. Cook, stirring frequently, until the onion is soft and tender, and the mushrooms have browned-about 15 minutes. Add 1 tablespoon olive oil. Sprinkle flour over the top. Cook, while stirring, for 1 to 2 minutes more, until the flour turns gold

~Slowly add the milk a bit at a time, stirring to prevent lumps from forming. Increase the heat to medium high. Stir in the salt, pepper, and nutmeg. Allow the sauce to bubble while stirring and scraping bottom of the pot. Stir until well mixed and evenly heated, about 10 minutes.

~Remove from the heat and stir in the Greek yogurt.

~Transfer half the green beans to the prepared baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce. Sprinkle the breadcrumb mixture over the top.

 ~Broil until the casserole is bubbling and beginning to brown on top, 1 to 3 minutes (watch closely!)

~Let stand for 10 minutes prior to serving. Garnish with additional fresh parsley.

Nutrition per serving

112 Calories   12g Carbs   4.5g Fat   6g Protein

The Quickest Way to Look, Feel, and Move Better!

I woke up this morning feeling and looking quite horrible. Despite getting over 7 and a half hours of sleep, I almost fell asleep in yoga class. My balance was off, my head felt achy, my stomach was a mess, my skin was puffy and blotched, and my plans to sit and write had to be put off for hours because my brain was foggy, and I couldn’t focus. Was it a cold? Was I just exhausted? Nope-I knew precisely what was wrong: Sugar hangover. I normally eat a sugar free diet and am not a big fan of sweets (my go to treat is buttered popcorn!) but on occasion, will indulge in a sweet treat. This past stormy weekend, my son bought a cake mix and icing and asked me to make him cupcakes. He didn’t realize that the mix would make 24 cupcakes, and he promptly told me that I was going to have to eat some of them.  I shook my head and said “nope!” As the weekend moved on, those darn cupcakes kept calling out to me at all hours of the night. Half asleep, I found myself in the kitchen, picking at them until one was gone, and I feel back asleep knowing that I was going to pay for it in the morning. And I paid. Yuck!

The average American eats about 17% of their daily calories in added sugar. Sugar comes in so many forms, with so many names, and is in almost every processed or packaged food in some manner. When I first started removing added sugar from my diet, label reading became a real challenge when I realized that there were currently 61 different words used to list “sugar” as an ingredient on packaging! 61!!!

Sugar creates inflammation in the body. It wreaks havoc on our skin.  It messes with our gut biome. It fills our body with calories while offering no actual nutritional benefit. As I began to create a lifestyle that was 99% sugar free, I noticed amazing changes in so many aspects of my body and all over health. If you want to know the quickest way to look, feel, and move better-it’s removing as much sugar from your diet as possible!

Better Skin

Ready to beat those wrinkles and lines you may be seeing in the mirror? Ditch the magic creams! Sugar is terrible for the skin. It causes the collagen and elastin in your skin to become inflamed. These structural proteins help your skin stay firm and youthful looking. When they constantly become inflamed as a result of regularly eating refined sugar, they become less effective which causes your skin to sag and wrinkles to form. Less intake of sugar means more youthful skin!

Second, the inflammation caused by eating sugar has been shown to aggravate various skin disorders including acne and rosacea.

When I removed sugar from my diet, the first win I noticed was with my skin. My skin became clear and even toned, and I had less puffiness around my eyes in the morning. I truly felt as though the lines around my eyes became much less noticeable, and my skin felt much more supple and fresh.  

Enhanced Energy Levels

I said goodbye to sugar crashes and carb cravings. Refined sugar enters your bloodstream almost instantly which causes your energy levels quickly surge and crash; for many, this “crash” is what kicks in the feeling of needing more sugary carbs to get the energy back. When you start to eat less refined sugar, these fluctuations in energy levels will become a thing of the past and you’ll find that you generally have much more energy throughout the day. More energy means more movement as well as less mood swings!

Reduced Inflammation

Feeling tired? Moody? Achy? Do your joints hurt and keep you from getting the healthy exercise you need to feel your best? Is it impossible to lose the excess weight you’ve gained? Does it seem like you gain weight no matter what you do? Is your stomach a mess? Do you have heartburn and acid reflux? These are all signs of inflammation! Sugar in the diet is one of the main causes of inflammation. Left unchecked, this can lead to chronic diseases like heart disease, cancer, and high blood pressure.

Removing sugar from the daily diet can reverse all these pesky symptoms that make us feel crappy on a daily basis. You will feel healthier all over, have more energy, less aches and pains, less moodiness, and able to focus on your overall health goals much easier.

Easier Weight Loss

Sugars passes through the digestive system very quickly and because of this, foods that contain high levels of sugar aren’t as satiating as foods that contain minimal amounts of sugar. This means it’s much easier to overeat and consume large amounts of calories that lead to weight gain when you’re eating lots of refined sugar.

Quitting sugar will mean that you’ll feel much fuller every time you eat and naturally eat less food. Food cravings will come less often and because you’re consuming fewer calories, it will be much easier to lose weight.

Better Sleep

The energy surges and crashed caused by eating lots of refined sugar are very disruptive to your sleep patterns. They make it difficult to sleep and have a negative impact on your sleep quality when you do manage to fall asleep.

Cutting sugar out of your diet stops it wreaking havoc on your sleep cycles and allows you to enjoy restful, better quality sleep. And, we all know-sleep is one of the most important factors in looking and feeling our very best!

Stronger Immunity

Numerous studies have shown that refined sugar is a huge contributor to chronic disease. It causes inflammation in the body, damages your blood vessels and has a negative impact on your vital organs which leaves you open to a wide range of ailments, illness and diseases.

Reducing your intake of refined sugar stops it damaging your body in this way and allows it to heal. Not only does this make you less susceptible to ailments that are directly caused by refined sugar, but it also boosts your overall immunity.

How to Remove Sugar from the Diet without Losing Your Mind

Removing added sugar from our diets is not the easiest thing to do unless you decide to eat a completely and entirely whole food diet. If that’s not something you wish to take on, but wish to cut as much sugar as possible in your current diet, consider the following suggestions:

*Be a label reader and know your sugar words. These include words that end with “ose” like, fructose, maltose, lactose, and dextrose. Another huge culprit that has entered our food production is high fructose corn syrup, which is a chemically enhanced version of sugar that has caused quite the negative conversations within the nutrition community because this form may have even worse effects on the body than pure sugar.

*Try to eat as many whole foods as possible and limit your packaged and processed foods greatly. To accomplish this, try planning your meals by focusing only by what is on the perimeter of your market-produce, meats, seafood, and dairy. Choose whole grain breads and cereals without added sugar, and if you buy canned foods, check the label for sugars.

*Limit your condiments!! Most of these products are full of sugar! Read the labels!!!

*Removing sugar from the diet can be a daunting experience, but well worth it. Start small! Set your first goal to something you can easily achieve, like giving up sugary drinks like sodas and sweetened juices. After accomplishing that, try removing sugar from another aspect of your diet, perhaps removing sweets, or using a healthy substitute like Swerve when baking. Make small changes as you progress to easily remove sugar from your diet.

*Ditch the wine and soda! Yes, I said it. 90% of my adult clients admitted to drinking too much wine or soda. Many of my female clients admitted to drinking up to 2 bottles of wine a night since pandemic. That’s almost 1000 calories of nothing but sugars and alcohol-with no nutritional value at all! To put on a pound of weight, it takes 3500 extra calories in the diet-that means that if you’re drinking that much wine-you are possibly gaining a pound every 4 days! Aside from weight gain, that alcohol and sugar is making you feel tired, moody, achy, and ill. It’s making everything you do harder, putting stress on your body, and destroying your youthful skin.

*GO FOR IT: If you are truly ready to ditch the sugar and see all the benefits-better skin, more energy, less weight battles, better sleep, and a better overall mood, try my 10 Day Sugar Detox Program. I will guide you and give you the tools and support you need to make this transition easier. This is a short, inexpensive program to get you results you will see and feel FAST! I’m ready to help you!! Let’s do this!!

Not ready to give up sugar just yet? Curious about how Health and Wellness Coaching can help you in other ways? Let’s chat about it! Contact me now!

It’s Time for Pumpkin Everything!

It’s still in the 90’s here at the beach and I’m still wandering around barefoot, but my social media has gone crazy for FALL and with that, pumpkin EVERYTHING! It seems that every fall there’s more and more products featuring pumpkin, and everyone, just literally, eats it up!

Fortunately, when products contain actual pumpkin (not just those flavorful spices) is really can boost our nutrition! Pumpkin offers many health benefits and is very versatile when meal planning. It can be used in baked goods, soups, sauces, pies, and even pancakes and waffles. While some fabulous kitchen lovers may find it a joy to pick a fresh pumpkin and do the scooping and cleaning for fresh pumpkin puree for their recipe needs, canned puree is readily available for the rest of us in the grocery store.

Now-Is pumpkin a vegetable or fruit??? Although it comes from the squash family, pumpkin is biologically considered a fruit! It has incredible health benefits that liken it to a vegetable however. One 50 calorie cup of pumpkin has almost two and a half times the amount of vitamin A our body needs in one day! It also contains Fiber, vitamin C, potassium, vitamins B2 and E, and even iron. Pumpkin seeds offer even more nutrition like protein, vitamin K, magnesium, and even more iron! Pumpkin is considered a superfood because of its high levels of antioxidants that help reduce the risk of diseases like cancer and heart disease. The huge amount of vitamin A, and vitamin C in pumpkin can help boost the immune system and fight off illness and infection. Pumpkin also helps with better eyesight, healthier eyes, and even better skin!

As we move into fall and “pumpkin season” it’s important to point out-many of the pumpkin flavored treats we get so excited to partake of do not actually contain real pumpkin:( They also usually contain large amounts of sugar, fat, and empty calories, so be sure to keep that in mind as you treat yourself. For a yummy and super healthy pumpkin treat at home, try these muffins made with almond flour and canned pumpkin. The almond flour adds a super boost of nutrients like protein and vitamin E while adding a sweeter, moister, nuttier taste. Be sure to use canned pumpkin-not pumpkin pie filling!! Enjoy!! Happy Fall!

Pumpkin Muffins with Almond Flour

Heat oven to 350 F

Line muffin tins with cupcake papers

Ingredients

~In large bowl-MIX

1 ½ cups blanched almond flour

½ teaspoon salt

2 ½ teaspoon cinnamon

¼ teaspoon ground nutmeg

¾ teaspoon baking soda

~In small bowl-MIX

4 large eggs

¾ cup canned pumpkin

1/3 cup maple syrup

1 teaspoon vanilla extract

Mix dry ingredients in large bowl, wet ingredients in small bowl. Fold wet ingredients into dry, stir until combined. (you can mix in nuts, dried berries or raisins for an added treat ~add ½ cup if desired)

Pour evenly into muffin tin and bake for 20-22 minutes until evenly cooked through. Cool, and enjoy!

Calories 133

Carbs 11 grams

Protein 5 grams

Fat 8g grams

(nutritional info not including any add ins like nuts)

Ready to BOOST that Metabolism?

Hello Readers! It’s been a minute or two since I last posted, but I’m happy to be back to it! This has been summer of crazy schedules, crazy weather, and lots and lots to keep me super busy, but also super healthy and happy to share my passion of all things nutrition, fitness, and wellness with my clients and friends.

Honestly, one of the most popular conversations that I’ve have this summer concerns metabolism. How it works, how to make it work better, and why it slows down as we age. So, I thought I’d speak a bit on that today.

Did you know? After age 25, our metabolism-which is the rate at which our bodies change food into energy-begins to slow-in fact, it slows about 5% each decade. As the rate drops, and our metabolism slows, the food that is not converted into energy becomes excess weight, which becomes extra fat in our bodies. This explains those extra stubborn pounds that many gain as the decades march on. 

But it’s not impossible to reverse this decline as you age! If you want to give your metabolic rate a kick, eating the right foods and doing the right exercises is a key. However, you also need to make sure you’re leading a lifestyle that promotes optimal calorie burning. In this article I’m going to be taking a deeper look at this topic and listing the top lifestyle tips for boosting your metabolic rate.

Don’t Overdose On Caffeine

When consumed in moderation, caffeine can actually give your metabolism a boost. However, overdosing on caffeine can interfere with your body’s internal processes and cause you to become dehydrated, as well as your ability to get a good night’s rest. This has a negative effect on your metabolism and reduces the amount of calories you burn each day.

To prevent this from happening, limit your consumption to less than five caffeinated drinks per day. This will still allow you to enjoy plenty of black tea, coffee or green tea during the day without adversely affecting the amount of calories you burn.

Look For Opportunities To Stay Active

Every day is full of opportunities to stay active, burn some extra calories and rev up your metabolism. However, most people don’t look for these opportunities and as a result they don’t use up as many calories as they could during the day.

To make the most of these opportunities, be more aware of the options available to you and choose the one that’s best for your metabolism. For example, if you have a choice between taking the elevator and the stairs, take the stairs. If you’re planning to use the car for a short journey, consider jogging or cycling instead. Doing this will significantly increase your metabolism and allow you to burn plenty of extra calories each day. Aside from these added spurts of metabolism boosting habits, it’s also important to follow a regular program of an exercise that you enjoy. Look for something that brings you joy-whether it be dancing, swimming, biking, or even planned walks-and you will be more inclined to do it regularly. Even if you don’t think you can find time to exercise, I’m betting that you can-find some ideas here!

Moderate Your Alcohol Consumption

Like caffeine, alcoholic drinks are something that can be enjoyed in small quantities but when consumed excessively, they slow down your metabolism. The reason for this is that large amounts of alcohol cause your body to become dehydrated and this inhibits your metabolism and limits the total daily calories you burn. To prevent alcohol having a negative impact on your metabolism, limit your consumption to two alcoholic drinks per night and have at least two alcohol free days per week. Always drink plenty of water when consuming alcohol to avoid this dehydration-one glass of water for each drink consumed is great way to stay hydrated as well as lessen the after effects of the alcohol the next day.

Stay Hydrated

As mentioned above, dehydration slows down your metabolism and reduces the total number of calories you burn each day. Staying hydrated has the opposite effect, helps you maintain an optimal metabolism and maximizes the amount of calories you burn each day.

To ensure that you stay hydrated, consume the equivalent of eight glasses of water per day. There are plenty of different foods and drinks that can help you hit this target, so even if you’re not a huge fan of water, it’s still really easy to stay hydrated. Simply enjoy black tea, coffee, green tea, water rich fruits (such as grapefruit and melon) and water rich vegetables (such as broccoli and spinach) regularly and you’ll easily stay hydrated and burn the maximum amount of calories possible each day.

Get At Least 6 Hours Of Sleep Per Night

Getting six hours or more of high-quality sleep each night boosts your metabolism in numerous ways. First, it stimulates the release of growth hormone – a hormone which burns body fat and builds muscle (muscle cells burn three times more calories than fat cells, so naturally raises your metabolic rate). Second, it ensures that all your vital organs function optimally and prevents your metabolism from slowing down. If you’re not currently getting at least six hours of quality sleep on a nightly basis, make the effort to improve your sleep. You can even try some nutrient rich foods to help improve the quality of your sleep.

Eat When It Suits You Best

One of the biggest metabolism myths out there is that you need to eat five or six mini-meals at even intervals during the day. However, this is actually nothing more than a successful rumor created by supplement companies in order to sell more products. The truth is that as long as your total daily calories are consistent and in line with your basal metabolic rate (click here to calculate your BMR), the timing and number of meals you consume isn’t important.

So instead of struggling to fit five or six mini-meals into your day, create a meal plan that suits your lifestyle. By doing this, you’ll not only enjoy your meals more but you’ll be much more motivated as you’re not forcing yourself to eat when you’d rather not.

Utilize Spices

Spices are a great way to add a kick to your meals and they also boost your metabolism in the process. When you consume spices, they temporarily stimulate your body’s fat burning processes and this can result in you burning more body fat after you eat them. In addition to this, eating spices raises your body’s temperature and your body then uses up more calories as it regulates this temperature increase.

If you don’t currently utilize many spices in your cooking, start making some changes today. There are plenty of different spices available with different intensities and flavors, so you can easily find one that you like. Spices are also incredibly versatile and can be used to season fish, meat, nuts, vegetables and seeds.

Base Each Meal Around Protein

By basing every meal you eat around protein, you give your metabolism a huge natural boost. Unlike carbohydrates and fats (which burn very few calories during digestion), studies that when you consume protein, your body uses up 25% of the calories it contains during digestion.

If most of your meals are rich in processed carbohydrates (such as white pasta or white rice), base them around a protein source instead (such as fish or meat) and then top up the meal with vegetables. By doing this you’ll still get some nutrient packed carbohydrates in your meal but you’ll cut out the excess carbohydrate calories and enjoy the calorie burning effects of protein. If you need to brush up on the basics of nutrition check out this article.

Get Plenty Of Fiber

Like protein rich foods, foods that contain high levels of fiber require more energy to digest so naturally enhance your metabolism when you eat them. Fiber rich foods also increase the amount of nutrients you can absorb from your foods, protect against bowel disease and much more. Most plant-based foods contain high levels of fiber. Therefore, to get plenty of fiber in your diet, simply fill up on whole grains, fruits, nuts, seeds and vegetables.

Avoid Processed Carbs

As mentioned above, if your diet contains a high concentration of processed carbs and you want to maximize your metabolism, then you need to be replacing your carbohydrate rich meals with protein rich meals.

Processed carbs require very few calories to digest, so the more processed carbs you eat, the fewer total calories your digestive system burns off. In addition to this, processed carbs contain very few vitamins, minerals and phytonutrients. These nutrients support numerous processes within your body (including metabolism) and by failing to get enough of them in your diet, you can slow down your metabolism and reduce the total amount of calories you burn each day.

To keep your nutrient levels topped up, increase the amount of calories you burn during digestion and maintain an optimal metabolism, cut back on processed carbs and instead fill up on fiber rich, nutrient packed, natural carbs such as fruits, nuts, seeds and vegetables.

Consider Macro or Carb Cycling

This is something I use with many of my clients that seem to be doing ALL the right things, but their metabolism just won’t kick in to give them the results they are looking for. Macro and Carb cycling can help give your metabolism the jump start is needs to burn those calories and help drop that extra weight/fat. Macro cycling (macros are percentages of protein, fat, and carbs that make up the caloric intake) is something I use personally when a few stubborn pounds sneak on, and carb cycling works wonders with athletes and people that workout regularly that want to get an edge on their performance and speed by dropping a bit of weight while focusing on powering up their workouts. This type of eating can be so beneficial, but it’s best done with guidance and motivation from a professional-like me:)

Eating as clean as possible, making a few lifestyle changes, and finding an exercise program that works for you is the key to all good health, and when combined with a diet that’s rich in metabolism boosting foods and drinks, with consistency, you can get your metabolism fired up in a few short weeks.

Nutrition, health, and wellness is 100% personal! I Because of this, I create and offer programs based on your lifestyle and your needs that are designed and priced just for YOU. Please reach out to me if you are interested in discovering how to best start your total wellness journey.

In health and wellness,

Sami Bee

from my business site Beewell.com

Super Sweet Potatoes

When it comes to sweet potatoes, I think most people instantly think of Thanksgiving dinner-but this amazing superfood definitely deserves to show up on your menu more often! Sweet potatoes are super filling, packed full of vitamins and antioxidants, and can be prepared in a variety of ways to please even the pickiest eater. You may be thinking that sweet potatoes are a cold weather food, but I’ve added a yummy, cold, summer salad recipe starring sweet potatoes at the end of this article!!

Sweet potatoes are a root veggie that can be found in bright colors like orange and purple, as well as white. One cup of sweet potato is only 180 calories, and offers incredible amounts of vitamin A, C, and B6, as well as potassium, manganese, copper, and niacin. Along with this power punch of vitamins comes 6 grams of protein and 7 grams of fiber with only the slightest trace of fat. These amazing potatoes are absolute superfoods with so many benefits-they contain high levels of antioxidants that can protect our bodies from free radicals. Free radicals in our bodies cause inflammation and lead to chronic diseases like heart disease, cancer, and even aging. The fiber in sweet potatoes helps with digestion and aids in gut health and healthy gut bacteria-leading to better immunity. Sweet potatoes are also packed with beta carotene to keep our eyes and eyesight healthy!

When buying sweet potatoes, look for potatoes that are smaller in size for a sweeter taste and creamier texture. The thicker the skin of the potato-the sweeter and moister the potato will be! Choose potatoes with firm, smooth, unblemished skin for the highest quality. Make your dishes more colorful and festive by choosing potatoes in different colors!

Get sweet potatoes into your diet in a myriad of ways: serve up sweet potato chips or fries, mash into super sweet potatoes, bake and add your favorite toppings, or even puree them and add them to baked goods for an extra punch of both flavor and vitamins. You can also add sweet potatoes to salads for a sweet and healthy boost-check out the recipe below!

Summer Sweet Potato Salad

5 cups sweet potatoes  chopped into small pieces

½ tbsp olive oil

½ tsp sea salt

3 oz baby spinach chopped

¼ cup red onion diced

1 tbsp apple cider vinegar

¼ cup dried cranberries

1 tbsp lemon juice

½ avocado chopped into small pieces

Preheat oven to 400F

Toss sweet potato pieces with olive oil and ½ tsp sea salt. Bake 30 minutes-flipping halfway through-until done.  Cool potatoes.

Mix spinach, onion, dried cranberries, apple cider vinegar and lemon juice in a large bowl, stir in potatoes, and add avocado. Add sea salt and pepper to taste. Store in fridge and serve cold.

Serves 4

Summer Means Watermelon!

It’s finally summertime in my little corner of the world, and I could not be happier! Although I live in rather warm and mild climate of southeast North Carolina, I found this winter to be rather brutal and was counting the days until summer while glaring at my winter coat hanging in my closet for several months. I’m definitely a warm weather kind of gal!

One of my favorite things about summer is the abundance of fresh fruits and veggies that show up in produce stands alongside my local roads. Freshly harvested strawberries, peaches, and tomatoes warm in the sun and make the air smell like sweet, sweet summer-it’s impossible not to buy them! The warm weather makes me crave meals made with lighter, fresher foods, and fruits are so sweet and ripe they taste like candy. One of my favorite fruits is watermelon, and everything about it-the taste, the smell, the joy of biting into it as the juices dribble down the chin-just screams SUMMERTIME!

Watermelon is not only a sweet and awesome summer treat, but a healthy addition to our diet! The word “water” is not just by chance-this fruit contains 92% water and helps keep us hydrated on hot days. This water content also make this delicious food super low in calories. A full cup pf watermelon contains about 50 calories and offers nutrients like vitamin A, vitamin C, potassium, and magnesium. Watermelon is an antioxidant, which means it helps fight free radicals that can damage the cells of the body and lead to heart disease, cancers, and diabetes. The amazing fruit also contains and amino acid called citrulline which can improve exercise performance, aid in reduced muscle soreness, as well as lower blood pressure. Watermelon also has anti-inflammatory properties, as well as lycopene-which benefits the eyes. The vitamin C and A found in watermelon make this food skin healthy, and the high water content along with a small amount of fiber aids in digestion. This fruit is truly a body healthy choice!

When choosing a watermelon, pick one that is uniform is size, with a dark and dull coloring on the rind. Look for a melon that is heavy for its size-this means a higher water content and more sweetness. Check the “field spot” on the melon for the brightest yellow or orange color possible. The field spot shows how long the melon was on the vine and lying in the field-a white field spot means the melon is not yet ripe. Check the webbing or “sugar spots” on the melon-if they are large and long, the melon should be very sweet.

Serve watermelon by the slice, or in cubes with any meal for a refreshing side. Watermelon can also be added to any type of salad for a sweet crunch. Serve watermelon cubes with feta cheese or even prosciutto as an appetizer or snack. Get super creative and add watermelon to salsas, pickle it, or even try grilling it with your favorite spices! Add watermelon to your infused waters or follow the recipe below for a tasty frozen sorbet.

Watermelon Banana Sorbet

(makes 4 servings)

2 cup of cubed fresh watermelon

2 large bananas-frozen and cut into small chunks

1 tsp fresh lime juice

Place everything into a blender or food processor and pulse on high until smooth and creamy

Place into a covered container or ziploc bag-try to remove as much air as possible to prevent ice crystals from forming.

Freeze for 2-3 hours and enjoy this creamy, sweet, cold treat!

Eat Your Way to Better Sleep

Without a doubt, one of the biggest health concerns I hear about from friends, family, and clients is that they are just not getting proper sleep. Either they can’t fall asleep or, once they are asleep, they cannot seem to stay asleep. I, personally, am a lifelong insomniac who knows the struggle first hand. I’ve spent years trying to find what works for me-and that fix usually only lasts a few weeks or months before I’m looking for the next solution. Many turn to over the counter sleep meds which are not to be used regularly, or to herbal remedies which can have odd side effects. There are many different things you can try to get a better night’s sleep including certain foods that can help us drift off a little faster and stay asleep a little longer. These foods, along with some other great heath hacks can help you find that restful night’s sleep that you need and desire.

First-let’s address WHY good sleep is so important in our lives!

The Negative Effects of Not Getting Enough Sleep

Whether you are a “bad” sleeper, or perhaps just someone who’s life just doesn’t allow for much time for sleep, sleep deprivation can have a wide range of negative effects. Unfortunately, the disadvantages of not getting enough sleep are beyond daytime drowsiness and can’t be fixed with a daily dose of caffeine. Lack of sleep can jeopardize your safety and that of others around you or lead to serious health consequences. The following is a list of some surprising negative effects of inadequate sleep.

Faster Aging

Sleep deprivation can affect the way you look and accelerate the aging process. After just a few days of sleepless nights, many people start to develop wrinkles, dull skin and dark circles under the eyes. Much of this is caused by higher levels of cortisol (stress hormone) in the body which become elevated when you don’t get enough rest. When in excess, cortisol breaks down collagen – a protein that keeps the skin smooth, elastic and looking young.

Health Problems

A few nights of missed sleep can be fixed easily with more rest during subsequent days and is unlikely to have long lasting effects on your health. However, when you don’t sleep well for weeks, months, or even years, this will start to take a serious toll on your health and put you at a much higher risk of developing a range of health problems including depression, diabetes, heart disease and high blood pressure.

Increased Risk of Causing Accidents

Lack of sleep causes drowsiness that can increase the risk of accidents when driving, operating machines, and performing various other tasks. Drowsiness slows down your reaction times and this makes it much more difficult to respond when you need to. Therefore fatigue is one of the leading causes of automobile accidents on the roads today.

Poor Mental Performance

If you’re sleep deprived, many of your cognitive responses will not function at peak levels. Your attention span, reasoning, sense of judgment and problem-solving skills will be impaired when the body is not well rested. Lack of sleep also affects the way your brain processes and stores information and you’ll tend to forget things more often. All these factors make performing effectively and productively during the day very difficult.

Weight Gain

It may be hard to believe that not sleeping enough can cause you to pack on some extra pounds. However, recent studies have found that shortened sleep time decreases the levels of leptin (a hormone that suppresses your appetite) in your body while also elevating levels of ghrelin (a hormone that induces hunger).  A lack of sleep also reduces your human growth hormone (a hormone that stimulates muscle growth and fat burning) levels that limit the rate at which your body burns fat. The overall result is that if you don’t sleep enough, you’ll be more likely to overeat, and your body will burn off these excess calories at a slower rate.

As you can see, sleep holds a major key to our over health and wellbeing. That said, different people need different amounts of sleep. Some people cannot function on less than 8 hours, while others do just fine with 6. It’s important to be mindful of how you feel during the day. Do you need several cups of caffeine to make it through? Do you find yourself dozing off at your desk mid-day? Do you lack physical and mental energy regularly? If you experience these things, and know you are probably not getting enough sleep, it’s time to make an effort to make some changes.

And Now…The Positive Effects of Sleep

After an uninterrupted sleep session, you should feel refreshed, full of energy and ready to take on the day. The importance of sleep goes beyond boosting your mood and energy levels. In recent years, scientists have gone to great lengths to understand the health benefits that sleep brings. Here are a few awesome benefits of getting decent sleep:

Better Memory

Numerous studies have shown that sleep has a positive effect on your memory and allows the brain to become much better at remembering things. Researchers believe this is the result of a process known as memory consolidation whereby the brain recalls skills learned while you are awake.

Enhanced Concentration

Sleep is like nutrition for the brain. When you get enough of it, the chances of losing concentration during the day are much less. This makes you much more alert while you complete your daily tasks and has a direct positive impact on your effectiveness, productivity, and performance.

Faster Muscle Growth

The body releases growth hormone and builds new muscle cells while you are sleeping. Not only does it renew and revitalize your cells, but it also repairs any tissue damage. This is particularly beneficial if you perform weightlifting workouts, as the intense exercises that make up these workouts tear your muscles slightly so that they can grow back bigger and stronger. Sleep provides your body with the platform it needs to fully repair these torn muscles and maximize your muscle size and strength.

Increased Fat Loss

Researchers have found that getting enough sleep can help you eat less and even accelerate the rate at which your body burns fat. Sleeping helps regulate the levels of ghrelin and leptin in your body – 2 hormones that control hunger and appetite. It also stimulates the production of human growth hormone – the hormone that supports and speeds up your body’s fat burning processes.

Improved Physical Performance

If you’re an athlete who wants to improve your performance, getting good quality sleep every day can help you achieve this goal. Researchers at Stanford University ran a study on college football players who slept for at least 10 hours daily over several weeks. They found that not only did the well-rested athletes increase their average sprint times but also felt less tired and had more stamina during the day.

Reduced Stress Levels

When your body is sleep deprived, it goes into stress mode. Its functions remain on high alert, this causes a spike in blood pressure and cortisol – the stress hormone. High blood pressure increases your risk of heart attacks and stroke, while being stressed has a negative impact on your mood and increases your risk of falling into depression. By ensuring that you get enough sleep on a regular basis, you can keep your body out of stress mode and stay in a calm, relaxed state.

As you can see, sleep is crucial to our overall well-being! To get you started on your “better sleep” journey, try adding some of the following foods to your diet, and then, read on to see how you can make some others changes to set yourself up for a better night’s sleep.

Chamomile

Chamomile is commonly known as a mild tranquilizer or sleep inducer. It has calming effects that may decrease anxiety and initiate sleep.  Some chamomile tea can be a great idea before heading to bed to unwind, relax and de-stress.

Pistachios

Pistachios are not only tasty, but they are a jackpot for sleep. They are jampacked with magnesium, protein, and vitamin B6, which have a major role in inducing sleep. You can eat them raw or add them to a glass of warm milk.  However, more than one ounce of pistachios will have a reverse effect on your body; eat in moderation to avoid exacerbating your sleep issues.

Kiwi

Kiwis contain serotonin, a brain chemical that helps regulate your sleep cycle. Many people take serotonin supplements to help with sleep, but wouldn’t you rather eat something that tastes delicious to get the same effect? Not only do kiwis contain serotonin, but they also may boost your sleep abilities due to their levels of vitamin C and carotenoids which reduce inflammation.

Tart cherry juice

Tart cherry juice contains high levels of melatonin that regulate your internal clock and send signals for your body to get ready to sleep. A study conducted by Louisiana State University found that insomniacs who drank tart cherry juice increased their sleep time by 90 minutes!

Bananas

This fruit is a powerhouse of magnesium and potassium, which serve as natural sleep aids for your body. If you are feeling wide awake late into the night, try a banana to get yourself to sleep. You can even whip yourself up a thick sugar-free banana shake before you go to bed. Bananas are high-glycemic fruits, so try adding in some protein or good fat with that shake-like coconut oil or almond butter-so sugar levels don’t skyrocket into the night.

Walnuts

Walnuts contain tryptophan, which helps produce melatonin and serotonin in the body and improve the quality of our sleep by regulating the sleep cycles. University of Texas even found that walnuts contain their own source of melatonin, which may help you fall asleep faster. 

Pumpkin seeds

A cup of roasted pumpkin seeds contains around 649 mg of magnesium, which is nearly double the daily recommendation of the National Health Institute. Magnesium supports deep, restorative sleep by maintaining healthy levels of GABA (a neurotransmitter that promotes sleep). Magnesium deficiencies are associated with heightened stress and anxiety, which of course lead to less sleep, so these pumpkin seeds have many benefits.

Adding some or all these foods to your diet can help you finally find that great night’s sleep you’ve been looking for! To help you even more in getting that rest you need so badly, be sure to try the following tips to ensure the right routine and atmosphere for proper and restful sleep:

Sleep in a Cool, Dark & Quiet Room

Sleeping with the lights on is one of the major causes of sleep deprivation. When your eyes are exposed to light, neurons are aroused, and this disrupts your sleep. Research has also shown that light exposure before sleep suppresses the production of melatonin – the hormone that controls your sleep and wake cycles. A reduction in this hormone at night normally leads to varying levels of sleeplessness. To avoid sleep disruption due to night time exposure to light, always sleep with all the lights off. This includes the light emitted from electronic devices, so make sure your computer, phone, tablet, and other light producing equipment are either turned off or stored outside the bedroom.

Too much heat can also disrupt your sleep quality. To keep cool while you sleep, make sure you keep the window open and ensure the room is well ventilated. If you still find that you’re too warm after doing this, go to bed wearing lighter clothing and consider less blankets.

Noise is yet another thing that can have a detrimental impact on the quality of your sleep. To minimize the amount of noise in your room, make sure there’s nothing in the bedroom that could potentially make noises while you sleep. If it’s noisy outside your bedroom, try sleeping with a fan running (my entire family travels with box fans!) or even earplugs.

Avoid Caffeine After 3pm

As you probably know, coffee is a rich source of caffeine. These chemicals change the brain’s chemistry by binding with sleeping inducing receptors known as adenosine to keep you awake. The stimulating effects of caffeine can wreak havoc on your sleep because they take hours to wear off. Therefore, if you are an avid coffee drinker, (or other forms of caffeine) consider stopping consumption at 3pm. If that doesn’t help, consider stopping it even earlier.

Get Comfortable Before You Sleep

There are many ways to get comfortable before going to bed and these can improve the quality of your sleep. For instance, taking a hot shower raises your core body temperature and this helps to improve sleep. Alternatively, having a hot bath can relax your muscles and help you to have a soothing night of sleep.

Try Essential Oils or Scent Therapy

Essential oils and natural scents such as cedar wood, roman chamomile, sandalwood, valerian, or lavender are all-natural relaxants and can help you have an amazing night’s sleep. There are lots of ways you can use these scents to enhance your sleep quality. If you’re having a bath before bed, try putting a few drops of your favorite sleep-inducing scents into the bath and then allow the aromas to work their magic. Using these scents in the bedroom can also help calm the body and bring about sleep.

Unwind Before Bed

One final way to maximize your sleep quality is to start unwinding and getting ready for bed a few hours before you sleep. Disconnecting from the Internet, switching off the TV and your other electronic devices, and spending the last few hours of the day doing a relaxing activity can change your quality of sleep. For the last 30 minutes of the day, try to stop everything, empty your mind, and focus fully on getting ready for sleep. In my personal life, I discovered that 15 minutes of restorative yoga, followed by a calming period of meditative breathing was my ticket to sounder, and deeper sleep.

Sleep is just one of the pillars of great health, and it’s in balancing all the pillars that leads to ultimate wellness. If you are interested in finding the balance in your life, and becoming the healthiest and happiest you can be, let’s connect and chat! I’d love to hear from you and get you started on your own personal wellness journey.

 Be Blessed and BeeWell

Nutrition Labels 101

One of the biggest questions I get from people trying to change their eating habits is about food labels and food packaging. Whether you are trying to eat healthier, lose or gain weight, or just get the highest quality food for your dollar, reading food labels is an important part of the process. Although the labels have gotten a bit easier to read in recent years, they can still be a bit confusing, and the way products are designed and marketed on the shelves can be even more confusing. Knowing how to read these labels can make eating, and grocery shopping, much simpler, as well as healthier.

When we are selecting our groceries, the very first thing we see is the packaging. Food companies know this, and they try all sorts of tactics to make you think you are getting the best product as well as the best value-whether it’s true or not. Using “healthy claims” on packaging is a huge trend, and many of these claims are completely misleading. “Organic” or “pure cane sugar” is, after all, still just sugar; It’s not any healthier, and it doesn’t make the product better for you. Advertising “made with whole grains” on a box of sugary cereal is often found to be just a sprinkling of grains mixed into bleached white flour. If you look at a box of gummy fruit snacks, you will often see “made with real fruit” on the packaging, when in reality 40% of the product is corn syrup, and there may be 4 other types of sugar added before the tiniest bit of fruit enters the product. Being aware of these sneaky practices can help make your choices much easier.

Servings and Serving Sizes:

One of the biggest lessons in nutrition label is SERVING SIZE! This is without a doubt the most enlightening thing for many people to realize! A popular example: a serving of soda is 12oz and 150 calories-not 150 calories per 22oz bottle! An average small bag of chips grabbed with your lunch may say “160 calories per serving” but, in reality that bag may have 3 or more servings in it! Serving sizes are usually LESS that the average person expects! Always check the serving sizes before calculating your intake or calories and nutrients. If you consume the entire product, be sure to multiply ALL the calories and nutrition by the number of servings in the package.

The Ingredients:

Ingredients are found at the bottom of the nutrition label, and they are listed in order of quantity. The first few ingredients tell you the bulk of what the food is made of. If those first few ingredients include things like sugars (corn syrup is just highly process sugar!), refined grains, or hydrogenated oils-it is not a healthy food! If the product has several lines of ingredients, or many ingredients that are just long scientific words that you don’t know as “food”, you may want to choose another food option. Healthy whole ingredients give us the heathiest food-it’s that simple!

Reading Nutritional Percent Values:

All the nutrients including vitamins and minerals are listed with Daily Value percentages. These numbers are based on a total of 2000 calories a day. If your normal calorie intake in higher or lower than 2000 calories, by sure to adjust your intake accordingly. These values are based on a daily consumption-not each meal. If you track your nutrients carefully, be sure to take notice of this.

Sugars:

If eating less sugar is one of your nutrition goals, checking the ingredients is super important. Food companies know that many are trying to reduce sugar intake-so they use many forms of sugar to sweeten their products and these ingredients will be listed with different names, often in large quantities: high fructose corn syrup, malt syrup, lactose, dextrose, oat syrup, agave necter, ethyl malto, glucose, maltodextrin, and fruit juice concentrate are just a few of the many words that mean just one thing-SUGAR. It is recommended by the Dietary Guidelines for Americans to keep added sugars to less than 10% of your calorie intake for each day. If you are trying to eliminate or lessen the amount of sugar in your diet, check out my guide to Sugar for free HERE.

Fats:

Look for foods with low amounts of saturated fats, and no trans fats. These types of fats are linked to obesity and heart disease. On the flip side, look for foods that have unsaturated fats. Monounsaturated fat and polyunsaturated fat can actually lower the risks of disease! These fats include olive oils, nuts, seeds, and fish. These are heathy fats that are good for the heart, lowering cholesterol, and keeping the skin, joints, and overall health in check.

Best Advice!:

Shopping the perimeters of the grocery store and buying WHOLE foods is your best bet for a healthy diet. Fill your cart with an abundance of colorful fruits and veggies in the produce department, look for lean sources of protein in your seafood and meat department, and choose health dairy products to round out your cart. When venturing into the aisles of the store, be sure to choose whole grains packaged with little processing like whole grain breads, brown rice, and grain pastas.

If you are interested in learning more about healthy eating, check out my free guide to Clean Eating, and/or this blog post on the beginner’s guide to healthy eating!

If you are focused on changing your health habits to build a better YOU-consider one on one coaching! I’m educated, trained, and certified in nutrition, wellness, motivation, and fitness to guide you on your entire health journey! I look forward to chatting with you on a free call to discuss your personal health and wellness plan-reach out to me here.

Reposted from my business site BeeWell.com

Amazing Almonds

Almonds are crunchy, tasty, filling, and absolutely packed with superfood benefits! I keep individual serving packs of almonds in my pantry for a grab and go snack on busy days, or for when I just need a little protein boost before or after Pilates class. Just a single 1 ounce serving satiates my hunger and fulfills my need to crunch on something while providing me with so many great nutrients. How can you beat that???

The most popular form of almonds is unshelled, and either raw or roasted, salted or unsalted. We can also find almonds used in SO many products in our grocery stores like almond milks, almond butter, and almond flour, with each of these products offering their own healthy benefits and many uses.

Considered a superfood, these yummy nuts are an antioxidant-which means they can protect your cells from damage that leads to disease and aging of the body. These amazing nuts also help with lowering blood sugar, blood pressure and LDL cholesterol levels! A single serving of almonds contains 6 grams of energy producing protein, 3.5 grams of fiber, and 14 grams of fat-9 of which are heart healthy monounsaturated fats. Almonds also contain a high amount of vitamin E, magnesium, manganese, and a good amount of cooper, phosphorus, and vitamin B2. That’s a LOT of GREAT nutrition coming from a small handful of food! Bonus-if you’re concerned about your calorie intake, it’s important to note: 10-15% of the calories in almonds is NOT absorbed by the body! And the protein and fiber content in almonds has been known to keep you feeling full for longer periods of time-therefore capable of helping you reduce your calorie intake!

There are so many ways to add this incredible power food to your diet. Consider sprinkling slivered almonds into your cereals, yogurts, salads, or oatmeal. When baking, use slivered almonds in muffins, breads, cakes, cookies and brownies. When preparing meals, add slivered almonds to rice pilafs and omelets. Using almond milk and almond flour in place of cow’s milk and wheat flour in your recipes will add protein and nutrients to everything you prepare, and almond flour is gluten free! *If using almond flour to replace wheat flour in your favorite recipes, start with a 1:1 ratio and know that because almond flour contains a bit more moisture, you made need to add more to get the right consistency for your recipe. When I use almond flour and almond milk in my recipes, I find that my foods are a bit more moist, and have a slightly sweet, nutty flavor. One of my absolute favorite go to recipes is my low carb pancakes-and the recipe is below. I prepare these weekly, keep them in my fridge, and simply heat and eat. They are SO SO good!!! 

A fun fact about almonds: 80% of the world’s almonds are grown in California! Other countries that produce almonds are Spain, Iran, and Morocco-but Cali wins as the biggest producer in the world with over 500 miles of farms-mostly family owned!

Be sure to keep some almonds around for a healthy heart boosting snack-even better-grab some almonds dipped in dark chocolate and get even MORE healthy benefits from your snack! If you’re looking for a yummy way to add these nutrient packed nuts into your diet, give my favorite recipe a try:

Low Carb “Pancakes”

5 large eggs

2 teaspoons vanilla extract

1 cup almond milk

6 tablespoons melted butter (must be cooled)

3  1/3 cups almond flour

6 tbsp Swerve Sweetener or Monk fruit sweetener

1 tbsp baking powder

½ tsp salt

Preheat oven to 400°F and grease 11X17 inch baking pan-or muffin pan (I use the “all edges” brownie pan from Pampered Chef) *Makes 12 servings.

Combine eggs, almond milk, cooled melted butter, and vanilla extract in a blender and blend until well mixed.

In a separate bowl, combine almond flour, sweetener, baking powder and salt.

Slowly add the flour mixture to the blender, blending and scraping sides of blender until all ingredients are well blended. Let batter sit briefly until thickened.

Pour batter into greased baking dish and spread evenly, or scoop by 1/3 cup each into muffin tin. (I use the Pampered Chef brownie pan with the 12 individual cups)

Bake 13-17 minutes until edges are golden brown and centers are firm to the touch. Carefully remove from pan and allow to cool. If using a baking dish, cut into 12 even pieces.

These can be refrigerated for up to a week in a Ziploc bag. Simply heat for 30 seconds in the microwave and serve.

Serve with butter and your fav low carb syrup, or with berries. *My son eats them with peanut butter.

Nutrition:

Cals.  130

Fat 11 grams  Sat 4.5 grams

Carbs 8 grams  Fiber 1 gram

Protein   5 grams

Set a Goal-Reach a Goal!

Hello Heathy Readers! It’s been a bit since I last posted because I was focused on reaching a goal I had set for myself! After a few decades, I finally got recertified as a personal trainer! It required a few months of study, a lot of focus, and a rather crazy end story concerning my final exam, but I passed with flying colors and can now tuck that long term goal away in my “accomplished” folder.(if curious, you can read about my crazy exam issue at the end of this post) All of this got me thinking about how we go about setting and, hopefully, reaching all those goals as we travel through life. Whether your goal is related to work, school, health or hobbies, having a clear-cut plan to reach your goal is the key. Why do some people reach their goals, while others just seem to talk about, or wish for, their goals to be completed-but never seem to make progress? The difference is all in the approach!

The very first thing we need to do when setting goals is to be very clear on what the end goal is-what does it look like in your life? How will it affect your life? Does the end goal make you excited? Is it a priority in your future? Is it a priority now? Defining your goal is the first step to reaching it-but be sure to define it clearly and concisely. Take a few minutes to write your goal down and consider making your goal public as well. Saying your goal out loud to the people around you can keep you accountable, and even elicit encouragement and support.

Next, make sure your goal is a SMART goal! SMART is an acronym for Specific, Measurable, Attainable, Relevant, and Time Based.

SPECIFIC: Be sure that your goal is specific and detailed. Instead of setting a goal to “get fit” think more detailed. Consider setting a more specific goal that involves being fit, like running a certain distance, participating in an athletic endeavor, or lifting a certain amount of weight. This provides you with an end result that proves accomplishment!

MEASURABLE: How will you measure your success as you reach for your goal? Breaking your goal into small measurable pieces will keep you motivated and inspire you to continue on! Measurable mini goals are the small steps that lead you to big changes! Instead of aiming for a giant goal like “lose 25 pounds” all at once, break that goal into small goals, perhaps 5 pounds at a time. Each time your reach a small goal, celebrate yourself and aim forward to the next!

ATTAINABLE: Be sure your goal is possible yet somewhat challenging. I once knew someone that always said that their goal in life was to win the lottery. However, in a 10 year period, they never once bought a lottery ticket! That’s not a goal-that’s a wish or a dream! Make sure your goal is something you CAN do with work and WILL do with focus!

RELEVANT: Align your goal with your abilities and life. Be sure that your goal leads you to a more positive and happy existence and leaves you feeling accomplished and proud. Your goal should keep you inspired and motivated as you work towards it and mean something to your current life.

TIME BASED: Your goal should fit a timeline and have an ending date. Not having a time frame in mind for accomplishing your goal can leave you in a state of procrastination with a lack of focus.

Now that you made sure your goal is SMART, it’s time to plan it out. I’m a planner; I’m such a planner, I sometimes get so exhausted planning HOW I will do something, I find myself needing to take a break from my plans to regain my inspiration! That said, the plan you put in place does not have to be set in stone, or even incredibly detailed. Think of this as an “outline” of how you will reach your goal. Break it down into small steps and give yourself props as you reach those milestones along the way. This will keep both your focus and your inspiration high.

Once your goal is outlined, decide how often you will take the steps needed to reach it. Will this be a daily journey? A weekly task? How much time will you devote to achieving the goal? Next-put it physically on your schedule! Block time out on your calendar, create reminders, and treat this timeslot as you would any other appointment or job. This is YOUR time; this is time for accomplishing your goal. Treat it with respect, importance, focus, and honor this time as an investment into yourself.

Consider finding support and accountability as you progress towards your goal. Telling others your plan will make it more real. Discussing your goals and the steps you need to take with others may offer you new ideas or perspective as well. Finding others that may share your goal can be incredibly helpful with support, knowledge, motivation, or inspiration.

Set up time to evaluate your process, celebrate your accomplishments, and make changes to any steps that may need it. Ask yourself: What worked for me? What didn’t work for me? What might need tweaking? How can I approach this differently? What can I do to make this process simpler? Remember-the journey that leads us to our goals is often as important as the goal itself.

Reaching our goals requires patience, planning, focus, and drive. Finding the right mindset is very important in this process. Surround yourself with positive support and vibes, develop a plan for any possible setbacks, and whatever you do-DON’T GIVE UP! Keep your eye on the prize, take small steps with diligence and care, and you will WIN!

Many of our goals involve our health and wellness. If you are looking for support, knowledge, education, and experience with planning and reaching your goals in nutrition, fitness, habits, stress levels, meal planning, or any other facet of your ultimate wellness, reach out to me to chat about how I can help you better reach your goals. Be sure to check out other articles on my blog for detailed health hacks, recipes, motivation and more.

*As promised-the crazy final exam story: I spent 6 months studying, opened the final exam and instantly saw questions about subject matter that was NOT addressed in my program. I contacted the school to discover after several long, confusing phone calls, that while I had been given, and studied, edition 9 of the text-the school gave me the edition 10 final exam. They sent me pdfs of the addition subject matter (175 pages!) and told me to do my best.

I waded through the additional materials, made some sense of it, took notes, and reopened the exam. As I answered question 100 out of 200, my phone rang…..The student advisor apologized and told me they had upgrade my course to edition 10….but in doing so-canceled out my entire exam and I had to START OVER…

YIKES!

Goal accomplished tho!!

from my business page: beewell.com

Healthy Treats for You and Your Sweet

I hope you had a chance to check out the Superfood Super Sunday healthy snack recipes I posted for Super Bowl Sunday! Super Bowl Sunday is followed up with that awesome day of LOVE, Valentine’s Day-or, for some of you, perhaps you’ll be celebrating the joy of your female friendships with Galentine’s Day! Either way, I’ve got you covered with some super yummy, yet super health sweet snacks to celebrate with! Share your love of yummy, healthy treats with someone you love this holiday-or just enjoy them while treating YOURSELf-after all SELF LOVE is the BEST LOVE!

Check out this superfood, super healthy treats and be sure to share the recipes with friends! Happy Love Day!

Low Carb Strawberry Banana Cake

4 small ripe bananas

1 cup wheat flour

½ cup buckwheat flour

¼ cup coconut oil

2 tbsp. stevia/xylitol or Swerve

1 egg

1 tsp. baking powder

10 strawberries, halved

Pre-heat oven to 350°F Directions: 

Peel the bananas and place them in a food processor or high-speed blender. Mix until smooth. Add in the egg, oil and sweetener, then mix again. Next, add in the flours and baking powder, and mix until a smooth batter is formed. Transfer the batter into a greased or silicon cake tray.  Place the halved strawberries on top and bake for around 60 minutes, until the cake is golden brown and cooked through.

Serves 16

Nutrition per serving:

104 cal  5g Fats 16g Carbs  2g Protein

HEALTHY FERRERO ROCHER

Ingredients:

1 cup + 12 hazelnuts

2 tbsp. cocoa powder

2 tbsp. agave syrup

1 tsp. vanilla extract

pinch of sea salt

2 tbsp. dark chocolate chunks

Directions:

Add 1 cup of hazelnuts into a food processor and blitz until chopped into tiny pieces.

 Next, add the cacao powder, agave syrup, vanilla extract, sea salt and chocolate. Pulse until all the ingredients start to stick together. If the mixture is too dry, add 1-2 teaspoon of water.

 Roll the mixture into bite-size balls and insert one hazelnut into the centre of each ball.

 Serve right away or store in the fridge for later.

Nutrition per 1:

91 cal    8g Fats 6g Carbs    2g Protein

Dark Chocolate Banana Bites

Ingredients:

3 ripe bananas

⅓ cup natural peanut butter

½ cup dark chocolate chips

2 tsp. coconut oil

Directions:

Peel and slice the bananas. Line a tray or chopping board with baking paper. 

Place about ½ teaspoon of peanut butter onto the banana slices and top with another banana slice to make a little ‘sandwich’. You should be able to make around 30 sandwiches.  

 Place the bananas on the prepared baking paper and store it in the freezer for about 1 hour. 

Next, melt the chocolate chips and coconut oil in the microwave or using the water bath method.

 Once the chocolate is melted, dip each frozen banana sandwich into the melted chocolate so that half of it is coated.

 Place the chocolate covered sandwiches back on the baking paper platter, and into the freezer for another 15-20 minutes.

 Once the chocolate is set, you can transfer the bananas into a container and store in the freezer for up to 1-2 months. 

The longer the bananas stay in the freezer, the harder they will get. So remove them from the freezer for about 5 minutes before eating.

Nutrition per 2 bites:

99 cal   6g Fats 12g Carbs    2g Protein

Superfood Super Sunday

Super Bowl Sunday is upon us, and in my family-that means HOLIDAY! As a child this was always one of the biggest days of the year in my house as we also celebrated my football obsessed dad’s birthday on the same day. The amount of food bought and consumed was ridiculous! We usually started off the day with a huge breakfast, and about 2 hours later the table and countertops in the kitchen would be completely covered with lunchmeats, chips, cookies, various chips, potato salad, macaroni salad, and brownies. My father would cook his yearly kielbasa sausage and sauerkraut in the crockpot, and the stove top would be covered in hotdogs, chili, and all the fixens. Beer, wine, and mixed drink rounded it out for this all day feast-which also ended with birthday cake. Needless to say, many people left our house with tummy aches over the years, but they always returned for another crazy football feast.

Super Bowl Sunday is thought to be the second highest food consumption day of the year, right after Thanksgiving. Some online articles suggest that the average viewer eats almost 11000 calories on that day, with the most popular foods being pizza, wings, chips and dips, deviled eggs, chili, and hotdogs. Men’s Fitness magazine stated that American’s drink 345 million gallons of beer each Super Bowl Sunday! This is, of course, considered a holiday for many, and it’s perfectly ok to splurge on occasion, but if you are thinking about keeping focused on your health goals while enjoying this year’s big game (or any big event with food!) this article is for you!

Consider this average list of consumption during a regular sports party:

2 slices of pepperoni pizza

6 wings

Nachos with cheese and toppings

Endless amounts various chips (but let’s say 2 servings)

4 cookies

2 beers (only 2!)

2 sodas

Does that sound about right? Have you found yourself eating this way? I know this happens in my house!

This, my friend, is 2800 calories worth of food-with a whopping 100 grams of FAT. Add a loss by your favorite team, and you might find you had a really bad day! (I can attest to this…I once threw a vacuum cleaner off an upstairs balcony after a loss-and my dad was famous for breaking doors after bad games….mediation has helped!:))

Having a great time and enjoying great food while ALSO sticking to your health goals is completely possible. It can easily be done by making a plan, sticking to a few guidelines, and having a few good recipes for tasty, healthy party food.

When I approach a day that revolves around food, I like to go in with a plan. I start my day with a super healthy, filling, but light breakfast like oatmeal and fruit. I focus on getting my exercise for the day in before game time, and drink as much of my water as possible. It’s important to get something healthy and nutritious into your stomach BEFORE showing up where there is lots of party food!

The guidelines I follow and lay out for my clients in any situation that involves an “all day” food situation are as follows.

-Stay hydrated! Keep drinking that water. If you chose to drink alcohol, match each drink with an equal amount of water. This will flush your system, as well as help avoid overindulging and getting a hangover.

-scan the food offerings and make a plan: what will you enjoy as your actual meal? What will you snack on? What will you indulge in for dessert? When will you eat these foods?

-remember portion control! Take small amounts of the foods you want to enjoy and be sure to put them on a plate and actually take time to enjoy them. And, to remind you and ME-potato chips DO fit on a plate and it’s a great way to eat only a serving size! (I’m a chip girl-just don’t let me stand by the bowl!)

~always have healthy options available. Veggie and fruit trays with hummus or lower fat dip are a great start.

~choose mustard over mayo on your sandwich or hotdog and consider skipping the cheese.

~cheese or veggie pizza instead of pepperoni or fatty meats and stick to one slice for a very healthy change.

~use a smaller plate for your choices, eat slowly, and don’t eat out of giant bowls or packages.

~make the decision to only eat at a certain point of the day perhaps at halftime.

~instead of pizza, hotdogs or hamburgers, try some grilled kebabs with lean meats, veggies and fruits.

~do a search for some healthy game day snack recipes (there are TONS) and try a new one out each week. And check out the recipes that follow this article!

Now, to add some fun to your day! Let’s get up and move and get everyone involved with fun and exercise!

~make some bets with your family and friends, with crazy exercise as the consequence. Your team scores-they have to do pushups, their team scores-you have to do jumping jacks. This can be done with all aspect of the game, even down to ref calls and uniform choices!

~get up and move during commercial breaks, long replay decisions, and halftime. March around the house, step outside for some fresh air and take a quick walk around the yard. And don’t forget to get up and dance during that old school halftime show!

~have a themed “party game” available during game breaks-shoot hoops into a wastepaper basket, throw the ball around in the front yard, be creative and have some fun with it!

 Above all, remember that this time is for having fun, relaxing with family and friends, and socializing. The food and drinks are just an added attraction to the day and partaking in a huge feast of food is not a requirement or expectation. Focus on your family and friends, and your team, and have a great and healthy time.

GO TEAM!

Check out some of these healthier choice recipes for your game day, and be sure to check out these awesome DIP recipes as well!

Healthy Deviled Eggs

Make your deviled eggs with Greek yogurt instead of mayonnaise and turn your deviled eggs into a superfood explosion! These are packed with protein and super yummy!

 Ingredients:

Hard boiled eggs, cooking the yolks well (leave in hot water for 13 minutes)

Plain whole milk Greek yogurt

Dijon Mustard or your other favorite spiced mustard

Salt and pepper

Favorite spices-paprika, cayenne pepper, or try a Maryland favorite-Old Bay for a yummy twist

 Directions:

Cut each egg in half lengthwise. Scoop yolks into a small bowl. Place egg whites on a serving dish.

Mash egg yolks with a fork and add the rest of the ingredients until it is smooth and to your tasting and texture.  

Spoon mixture into egg whites, or for a fancy decorative look, use an icing bag with a tip and squeeze into whites.

Sprinkle with paprika or old bay, or use another topping as desired-bacon bits, relish, hot peppers. 

Keep chilled until ready to serve and enjoy!

Zucchini Fries

Ingredients:

1 lb.  zucchini

1 clove garlic, crushed

1 egg

1 tsp.  milk

4 tbsp. breadcrumbs

1 tsp. dried oregano

1 tsp. dried thyme

3 tbsp. olive oil

Directions:

Preheat oven to 430°F . Cut zucchini into fry-like pieces. 

Crack the egg into a bowl and whisk with the milk. Season with salt, pepper, add the crushed garlic, oregano, and thyme. Mix well.

On a separate plate, have your breadcrumbs ready. 

Grease a large baking tray with 1 tbsp. of olive oil. 

Dip the zucchini in the egg, then roll in the breadcrumbs and place on the baking tray. Place the tray in the preheated oven and bake for 15 minutes. Turn the fries 2-3 times during this time, drizzling them with the remaining 2 tbsp. of olive oil. 

Season with salt and serve.

Nutrition per serving: Serves 4

177 cal     12g Fat. 14g Carbs   5g Protein

Veggie Chili Salad

Ingredients:

14 oz. can black beans, rinsed, drained

7 oz. can sweet corn, rinsed, drained

1 red bell pepper, sliced

bunch coriander, chopped

5 oz.  hot salsa

Directions:

Rinse the black beans and corn under cold running water, rinse thoroughly and drain well. Slice the pepper into small strips. Chop the coriander coarsely.

Mix the beans, corn, pepper and coriander with the salsa in a medium bowl. This salad can be stored in an airtight container in the refrigerator for up to 3 days.

Serving suggestions:

Guacamole Baked Tortilla chips Veggies

Nutrition per serving: 4 servings

 144 cal    2g Fats 28g Carbs     8g Protein

Looking for Some Fresh Inspiration?

We are one month into 2022 and spring weather is hopefully right around the corner! It’s been a long, cold, dark winter here on my island in the southeast-we even had snow! I’ve stuck to my winter workout plans consistently, but I am SO ready to get back outside to bike, hike, beachcomb, kayak and paddleboard under the warm sun! I hope that your winter weather has not been too horrible, and that you’ve managed to stay active in recent months.

Sticking to those health and wellness plans that we tend to make at certain parts of the year can be hard! We start out excited and motivated, but for many, after a bit of time, we tend to feel tired, burned out, or lacking in motivation. When that happens, we need something to get us excited and motivated again-and that’s where this blog post comes in!! If you are feeling slightly less than motivated this winter, let’s try to shake it up and get refocused and excited again with some new ideas!!

Try Some New Recipes

Adding some healthy new recipes to your life is always a great way to mix up your goals and get excited about those meals. Try adding a new fruit or vegetable to your diet each week or preparing old favorites in a new way. Switch out your proteins in your favorite recipes to get a new taste-instead of beef chili, try chicken, or even tofu, and see what you think. Adding new recipes to our weekly rotation is a great way to change things up. If you’re looking for a whole new set of healthy superfood recipes, check out my free cookbook with 19 awesome recipes made with only FIVE ingredients each!

Try New Movement

Our exercise routines can get monotonous fast, so mix it up a bit. The BEST decision I ever made was to try a reformer Pilates class last spring! I was feeling bored with my usual strength workouts and while I love yoga, it wasn’t giving me the burn I was looking for. I tried Pilates reformer, and I was hooked. I then added group Pilates mat classes several times a week to my routine and I have never been more excited to exercise! Look for new ways to add movement to your routine and see what you truly enjoy. The BEST workout is one that brings you joy, and a workout that you WILL get done!!

Buy Some New Workout Clothes or Gear

This was my latest “go to”. The long, dark, cold days here at the beach had me feeling lazy and wanting to do little but cozy up under a blanket and binge watch Netflix until spring. As I dressed for my 7am Pilates class in the pitch black dark one morning, I realized-my winter workout clothes were an uninspiring multitude of many shades of gray. I spent the afternoon online ordering new workout gear with pops of bright colors, and the following week I was feeling joy as I put on my bright pink gear to head to class on a freezing, gray day.

Try a New Playlist or Two

Music can be very inspiring to most people and has been proven to change our mood. Whenever I’m in a funk, I put on music to lighten my mood, and it ALWAYS works. I often blast music when I am cooking or cleaning, and it lifts my spirits and gives me energy. Choosing the right music for your workouts can be a game changer. My original game changing song was Eminem’s “Lose Yourself”. It’s impossible for me to hear it and NOT feel like moving my body. If you have playlists for your workout, consider creating a few new lists. Add some songs from your younger days or find a genre that gets your heart pumping. Having a variety of playlists ready to choose from will make your exercise time more enjoyable for sure!

Find Support

If you need a real push to get your health and wellness plans in gear, consider finding some support through friends or groups-online or in person. Having a friend or two to encourage you to workout/set goals/plan meals can really inspire you to get it done. Sharing ideas, recipes, and workout space will only add to your motivation, provide accountability,  and help push you to succeed. I have found that when I am with a supportive friend, my walks and bike rides get longer, my workouts go by faster, and I am more inclined to “show up”. Find those friends and get the support you need!

Try a Challenge

Being challenged always gets me moving. I like a little competition-whether it’s with a group or just within myself. Challenges can be anything you want them to be! Challenge yourself to hit a certain number of steps each month, or to find and add several new recipes to your meals each month. Set up challenges with your friends to see who walks the most miles or completes the most workouts. Join an online group or program that holds challenges each week or month. (Openfit app challenges are the BEST and keep me inspired month after month!)

Change Your Routine

If you’re feeling as though you’re truly in a rut and need to shake things up to get your mojo back, consider changing your routine. Maybe evening workout would work better for you, maybe your current eating plan needs a change-whatever it is that is not leaving you feeling motivated or inspired-CHANGE IT!  Give some changes a try and see how it goes-you can always change it back if it doesn’t fit your life.

Hire a Health Coach or Trainer

This is where people like me enter the picture! If you’re truly in need of support, motivation, new ideas, and knowledgeable guidance, consider hiring a health coach or a trainer. These people are educated and trained to help you find what works best for you, help you outline the small steps you need to reach ultimate success, and offer the motivation and support that you need to reach your goals. Personalized guidance and done for you plans can make all the difference in finding the absolute BEST in health and wellness for you. If you’d like to chat about how a health and wellness coach can help you reach those goals, reach out to me: Sami@beewell.com and let’s chat-no pressure!

Forget Those Resolutions! (It’s About Routines)

Hello dear readers, and blessings of the New Year ahead of us! Despite my best intentions, I found the end of 2021 quite exhausting, and though I spent a wonderful holiday with my family, I felt great need to take a step back from my business duties and practice a bit of self-care. I hope the holidays treated you with joy, and you were surrounded by much love and peace.

As we head into this new year, I am feeling very aware of the emotional impact the last few years has brought us during pandemic, and I take that into consideration as I write my New Years post. In the past, my excitement for a fresh new beginning was very evident in my writings, and I wrote of setting goals and making changes with nothing but inspiration and motivation in hopes that most would be feeling the same way. I realize, after speaking with friends, family, and clients, that for many, excitement for the new year has diminished to simple hopes, a sense of uncertainty, and a bit of exhaustion.

Usually, at this time of year, I encourage people to find a word to be their defining start to the new year. In recent years I have focused on yearly words like “boundaries”, “balance”, and “mindfulness”. I would choose a word to set my intention for the year, and work towards that one word as needed in all aspects of my life. (My word, when heading into 2020 was “balance”, it may have saved me, or perhaps, just simply been an impossible word!)

Although I absolutely believe in my “word of the year” philosophy, and I encourage you to give it a try, I decided to encourage another line of thought as we head into this new year. That thought is-take charge of the things you CAN control, and secondly, simply focus on finding some joy!

In this time of constant change and uncertainty, we absolutely hold the capacity to control some of the most important aspects of our being. We have the power to control how we nourish our bodies, how we tend to our physical well-being, how we manage the stress.that is placed upon us daily, and the control of our spirit-creatively, passionately, and mindfully. In the general busyness of life, it is easy to lose sight of the ability to control these things, and in turn, we ultimately pay the price with feeling and being unwell, feeling fatigued, and losing interest in the things that can bring us joy and contentment.

I encourage you to put routines ahead of resolutions this year. Creating routines in life builds habits and allows us to ease into making time for the things that bring us joy. Take a moment and consider these questions:

~What routines could you create in your daily or weekly life that would help you achieve the life you desire?

~What routines can you create that will lead you to find the health and wellness you desire? ~When approaching this new year, who do you want to surround yourself with to ensure feelings of happiness and love?

~And, lastly, what things do you want to add to your life to bring yourself joy, and how can you create a routine that brings those things into your life enough to FEEL that joy?

Taking some time to consider these questions, instead of making some huge, blanket, lofty resolution of change, can help provide some clarity, and clarity is what helps us see where/who we are, and where/who we wish to be. Once we have clarity, it’s only a matter of planning and taking the SMALL steps that can ultimately lead us to making BIG changes in our lives over time.

When exploring the prospect of finding the life you desire, consider journaling your ideas, plans and thoughts as we start this new year. In 2018, I began journaling regularly in hopes of discovering who I was going to “be” after 22 years of devoting myself to homeschooling four children. Journaling led to sketching, which led to painting, and I began to tap into the artistic and creative side of myself that had been completely focused towards educating my family for so many years. It brought me a sense of renewed joy that I had long forgotten.

If health and wellness is a focus of your upcoming year, be sure to set SMART goals for yourself. Smart goals are specific, measurable, achievable, realistic, and timely goals. These are small goals with reasonable objectives that can be reached without frustration or pressure, which makes them easier to achieve with many small successes along the way. Instead of making a resolution to say, lose 20 pounds or eat a cleaner diet, a SMART goal would focus on cutting out sodas or sweets, or perhaps planning your meals out for better nutrition. Adding to these small goals as you move with success will lead you to your bigger goals. It’s the small steps, one by one, that provide us with the motivation and inspiration to continue our journey towards the big changes! As you plan your small steps, create a routine to ensure that they become a part of your daily life-a HABIT! Building upon these small routines (habits) as you go will create a pathway to success.

When planning out your goals, be sure to know your ultimate WHY. Knowing your WHY will always bring you back to the inspiration you need when things seem tough. The WHY is the thing that keeps us focused as we complete the small steps along the way and is the main purpose of achieving our ultimate goals. Deciding to run a 5K is a great goal-but WHY do you want to accomplish it? How will it make you feel? How will it lead to positive changes in your life? Losing 25 pounds can better your health, get you into clothes that you love, and make you happier with the scale-but the WHY may be more important; perhaps you want more energy, perhaps it’s needed for better health, or maybe it’s because you want to feel more confident about doing activities you enjoy. Every goal has a true WHY. Be sure to find yours, write it down, keep it visible, make it a part of each day. Use that WHY to plan the SMART steps and routines you need to hit those small goals, and each small success will bring you closer to your ultimate goals.

If nutrition plays a part in your goals, be sure to start small. Cutting out ALL the foods you love only sets you up for failure. Some examples of small steps that can lead you to success would be cleaning processed snack foods out of your pantry, buying and preparing more fresh vegetables, replacing sugar drinks with water, learning more about basic nutrition, setting up a pattern of meal prep and planning or removing sugar from your diet. Pick one goal to work on each week, creating a routine, and adding another goal and routine as you find your success each week. A routine could be adding a new fruit or vegetable to your diet each time your grocery shop or making sure you start each day with a glass of water. Add to these as you go.

If adding more movement to your life is a goal, follow the same idea. First, find something you enjoy! If you hate to run, don’t pick running. If you have no access to a pool, don’t pick swimming. (seems crazy-but I’ve literally had clients do this!) If you enjoy dancing, try a dancing workout. If you haven’t worked out in forever, and have no idea where to start, try a little yoga to get you moving, stretched, and limber. Plan your choice of exercise, make sure you have the equipment needed, and physically schedule your workout times on your daily calendar. Start small-2 days a week for 20 minutes and build on days and times as you hit each goal. And, if you can’t seem to find an exercise you are comfortable with, just WALK. Add distance each day, explore new areas and routes, and just get out and move. Make it part of your daily or weekly routine, and it will be a habit that is easy to build upon.

If general wellness is your goal for the year, consider the 8 pillars of wellness and decide which one will bring you the most satisfaction first. The pillars are nutrition, movement, emotional well-being, hobbies/creativity, intellectual growth, sleep, spiritual health, and relationships. When these pillars are balanced, we find overall wellness. Which pillar feels most unbalanced in your current life? How can you grow within it? How does the unbalance affect the other pillars of wellness in your life? Discover this, and that is where you need to start. If you are lacking in sleep, you are likely too tired to get proper exercise, or maybe being tired affects how you plan (or don’t plan) your meals. Focus on your sleep routine, create a healthy sleep routine, and see how that affects your overall life. Building healthy habits in one of these areas is likely to have a positive effect on other aspects.

Find time for a little joy in your life this year. Times have been challenging and we all need a bit more joy in our lives! If you are not sure where to find joy, take some time to think about a time in your life when you had more joy. Perhaps a hobby or favorite pastime that has been forgotten over the years is waiting to be rediscovered! Spend a little time and thought and explore what it was that brought you happiness at a more joyful time of life, and bring it back-add it to your routine, and build on it!

I’m wishing you happiness and great health and wellness in this new year! If you are considering acquiring assistance with your goals, I hope that you will reach out to me to chat about how health and wellness coaching can greatly change your life. I do not sell products, and I am not salesy/pushy in my approach. My only goal is to reach, motivate, educate, and inspire others to find and live their best, healthiest, most joy filled life possible. My education, experience, training and knowledge, mixed with personal motivation and inspiration focused on YOU and YOUR life provide a path to success and great health! Please feel free to contact me to see how I can help you reach your goals.

Be sure to check out my newest freebie, The Not So Sweet Ultimate Guide to Sugar Addiction

Beewell.com

Move into Winter

For many of us, winter is either right around the corner or already here. As I write this, it’s close to 80 degrees and sunny here on my little island in North Carolina, but I know that will be changing quickly in the next weeks. I’m a pretty tough person but have to admit-I’m a big baby when it comes to cold weather! I absolutely despise being cold; I hate wearing heavy clothes, I hate gloves on my fingers, and if it were up to me, it would be 40 degrees and snowing from Christmas Eve until New Years-and then right back to 80 degrees for the remainder of the year! Cold weather makes me want to stay inside, bundled under blankets, in front of a fire, doing nothing but waiting for spring, but I know that I can’t do that for weeks or months on end and still feel energized and healthy. Winter, for me and I’m sure many others, means putting a little extra thought and effort into getting my exercise in, as well as making sure I get a little vitamin D from the sun. I thought I’d share a few winter movement ideas to get you motivated, maybe even excited, about the upcoming colder months.

Skating/hockey

I’m not a winter girl, but I spent much of my early life ice skating. It was my obsession in my teens, and I spent hours at the local ice rink and skating on a little pond in my Baltimore neighborhood. Skating is wonderful exercise in all forms-hockey, figure skating, or even in just attempting to stand up! If you have access to smooth ice, whether in a rink or in nature, grab some skates, invite a few others and try it out.

Snow fun!

Snow is not really a thing where I live, and while I find it beautiful and peaceful, my last few years up north gave me more than enough for a lifetime! If you are in an area that gets snow, use it to your exercise advantage! Skiing, sledding, tubing, and snowball battles are all fantastic way to get some exercise in while having a great time with friends, family and neighbors. Bundle up appropriately, grab whatever gear is needed, and get out and enjoy acting like a kid again-you won’t even realize that you’re getting fitness in, I promise!

Winter runs and walks

As much as I consider myself a summertime girl, I do love to go for long walks in the snow. Nothing is quite as peaceful or beautiful. Walking and running in cold weather requires a little more consideration for how you will be dressed, so be sure to take dampness and windchills into consideration. If you walk or run in snowy or wet weather, be sure to keep your feet dry and warm.

Touch football

Because I’m originally a born and raised Maryland girl, I’m a big fan of the phrase “crabcakes and football, that’s what Maryland does!” Touch football was a huge part of my childhood, and it can be so much fun to pick up a game with family and friends. Nothing is better than a cold Saturday tossing the ball around with generations of football lovers. This can be a super fun way to enjoy all aspects of the holiday season while getting some movement in and enjoying those you celebrate with.

If you are in a place with terribly cold or wet weather and winter in especially long, consider scheduling some indoor exercise each day to keep you feeling fantastic:

Yoga There’s something very cozy about winter yoga. I do yoga daily year-round, but wintertime yoga may be my favorite. I love to set up my mat near a window and do my practice in the soft light of the winter sunshine. The poses and the stretches warm my muscles slowly, and the warmth stays with me for quite a while after finishing. For more info on beginning a yoga practice, check in HERE.

Treadmill

If you have access to a treadmill, your exercise plans can be very simple in winter months! Schedule time each day to get your steps in, vary your pace or incline, and mix it up while never venturing outside. Put on a great playlist, or load up some Netflix, and the time will fly right by.

Dancing

Easily my favorite way to get some incredibly fun fitness in! Most nights you will find me cooking or cleaning up dinner while dancing and singing to whatever music inspires me at the moment. It’s a fun way to get my heart rate up and goof around before settling in for the evening. If you have kids around, invite them to join in-some of the best memories of my kids growing up were the impromptu dance parties after dinner time.

Online fitness apps

If you’re interested in a scheduled, focused, trainer type program to get you through the winter months and beyond, consider a fitness app. Openfit, Fitbit, and My Fitness Pal are just a few that offer a wide variety of programs and challenges to keep you motivated and inspired. Choose from stepping classes, yoga, mat Pilates, running, weights, cardio and more, and fill up your winter schedule with feeling GREAT. I’ve used all these apps, and Openfit is by far my favorite! They run both live and on-demand classes with fabulous trainers in an online virtual community experience that is super fun and interactive.

I hope you got a little winter fitness inspiration from this post! As always-make sure you pick movement that you enjoy! If your holiday season is very scheduled and busy, be sure to add some daily movement time into your calendar. Daily movement will keep you energized and focused, keep your metabolism in check, and even help you sleep better. If you are traveling this holiday season, be sure to have a plan for getting your movement in. Check with your hotel for fitness centers, invite your guests out for walks, or do a little yoga in your room each morning.

Get up and get some movement in, spend a little time showing yourself some care and love, and make this holiday season a fun, fulfilling, and healthy one. Happy Holidays!!! ~Sami Bee Scarborough Certified Health and Wellness Coach

Getting Over an Overdone Holiday

Thanksgiving has come and gone, and I’m going to be the first to say-I may have overdone it! It’s not that I ate too much, drank too much, or dropped out of my regular daily exercise, but I DID eat and drink some things that left me feeling less than great! I followed my own advice when sampling the foods, being social instead of food focused, drinking plenty of water, and getting out for some long walks each day, but I enjoyed some foods that don’t always agree with me, and had some wine (the sugar in wine gives me more of a hangover than the alcohol!) So, by Sunday morning, I just felt so ICK! My body was sluggish, I was fatigued, my brain seemed fuzzy, and my joints yelled out that they were definitely dealing with inflammation. UGH! I know I’m not the only one, so I thought I’d share some thoughts on how to get over the holiday that was overdone. As I write this, I am on day 2 of a detoxing fast of sorts to rid myself of the holiday funk and do a little “tune up” healing for my gut and feeling better already. It was a GREAT holiday-I hope it was for you as well!

If you’re feeling like you overdid it, whether it be eating too much, eating foods you don’t generally eat, indulging in alcohol, or leaving your self-care or exercise in the dust, you CAN get yourself back to feeling more like yourself quickly by just following a few great tips. Give yourself a few days to try these out, and I’m sure you’ll be feeling great!

Get Rid of Holiday Treats

This is the first step in the process! And, by “get rid”, I don’t mean eat them!! Give them away, throw them out, freeze them for the next holiday, but remove them from your house! Grandma’s leftover pie, Aunt Jane’s mashed potatoes, leftover summer sausage and crackers-whatever it is, get rid of it! It will no longer be a temptation, and you will be so much happier with it GONE!

Stock Your Kitchen with Healthy Foods

That’s right-more grocery shopping! Stock up on the healthy food that you enjoy: fresh veggies, fruit, lean meats, and whole grain foods. Do a little meal planning and prep so that you have easy, ready-made, healthy choices available at all times. Be sure to pick up some healthy snacks as well like nuts, hummus, hardboiled eggs and yogurt. Keeping healthy food available will make mealtime so much easier during this busy time of year.

Eat Small Balanced Meals

Don’t try to “fix” your holiday overindulgence by cutting out meals; this will only set you up for cravings and possible binging. Instead, focus on small, balanced meals scheduled throughout the day. Focus on lean proteins like chicken, healthy fats like nut butters, high fiber foods like whole grains, and plenty of fresh veggies and fruit. If you need a little help figuring out the best choices, check out this article on basic nutrition.

Flush it All Out

Water is your best friend when it comes to getting over any period of overindulgence! It literally flushes the body clean, helps with digestion, removes bloating, and rehydrates the body. Alcohol and foods heavy in salt can dehydrate the body and make us feel sluggish, heavy, tired and even brain fogged. This dehydration can also show up in our skin, causing dryness, wrinkles, and an uneven complexion. Aim for 6-8 glass of water each day. To make this easier, try drinking a glass upon waking, before each meal, after any exercise, and a short time before retiring for the night. Getting the water in can be the quickest way to feel better!

Try Soups!

Get your balanced nutrition AND your water in at the same time with delicious broth based soups! Throw some broth into a pot, add your leftover turkey or another lean protein, and throw in some veggies and seasonings and let it simmer for an hour or so for a tasty, light, healthy, quick meal choice. For a great soup recipe with a big vitamin pack, try this Kale recipe that can easily be made with turkey instead of chicken.

Cut the Alcohol

Whether or not you indulged in too much alcohol this holiday season, try to cut it from your diet for a few days. Alcohol wreaks havoc on our body systems and makes every part of our body work harder. It dehydrates us, causes fatigue, slows the metabolism, and causes all kinds of unpleasant reactions.

Show Yourself Some Love

Going a little easy on yourself is always crucial to your health and well-being, but especially after overdoing it. Get a little extra rest, spend a little time being quiet and still, and see how it affects your stress levels. You may want to spend a little time in simple meditation, or just sitting in silence to regain your peace of mind and re-energize. The holidays can be an incredibly stressful time, so be sure to schedule time to just rest. If journaling is your thing-or you’d like to try it, consider thinking into the New Year and coming up with a “word” to define your future.  

Consider a Sugar Detox

If you truly want to feel and see a huge change in your health rather quickly, consider doing a sugar detox. Sugar is in SO many foods, and we eat so much of it without even realizing. Sugar intake has a massive effect on the body, our hormones, our skin, our brain, our weight, and our emotions. Many people are addicted to sugar! To learn more about sugar addiction and see if sugar might be an issue in your diet, check out my latest freebie! It’s an eye opener on all things sugar related, and even includes a sugar addiction checklist. Giving up added sugar was the BEST thing I ever did for my health!

Find Support

If you are struggling to get back on track after the holiday, and worried about the holidays ahead, consider finding someone to support you. A friend, a relative, an online group, whomever it might be. Sharing support and encouragement while holding each other accountable and offering motivation can make all the difference. If you need a strong support system and personal guidance, inspiration and tools, consider speaking to a health coach. This can be a life changing decision! Setting up goals and plans that are JUST FOR YOU can make all the difference! If you’d like to chat about how this might work for you, please feel free to contact me for a free consultation-no hard sales, no pushing, no pestering-just conversation about YOU and what you need to feel and be your best!

I hope this holiday season brings you many blessings, an abundance of joy, and great health and wellness! Happy Holidays from Sami Bee at BeeWell!

Healthy Holiday Food Hacks and Facts

As I stated in my last post, the average Thanksgiving Day dinner intake, according to The Calorie Control Council, is around 4,500 calories and 229 grams of fat. And that doesn’t include our drinks, appetizers or leftovers, or our sampling of food. That’s SO much food! (If you missed my crazy Thanksgiving food video, watch it HERE) While Thanksgiving only comes once a year, and I believe whole heartedly in enjoying everything in moderation, I thought I’d use this week’s post to provide some healthier alternatives to the typical fare served at this American feast. Whether you pick just a few to give your holiday meal a healthier and lighter edge or use these to give your everyday meals a healthier kick is completely up to you. It’s always nice to know some simple tricks to change up your meals to get less fat and more nutrition.

Turkey is a staple of many Thanksgiving dinners, and it’s a healthy choice! 4 oz of turkey has 120 calories, a whooping 24 grams of protein and is very low in fat. It’s high in vitamins B3, B6, B12, magnesium and potassium. If you are a fan of dark cuts of turkey, or the skin of the turkey you will eating a bit more fat.

Use turkey leftovers in salads, soups, curries, and sandwiches for healthy meals in the days following the holiday for extra protein packed meals.

Potatoes are my absolute favorite holiday food, and I’m pretty famous for mine! Potatoes are loaded with nutrients like fiber, vitamins C and B, potassium, magnesium, niacin, and folate when eaten with the skin. Peeling potatoes reduces the nutritional value. Potatoes are also rich in antioxidants, and colored potatoes (red or purple) offer even more nutritional value.

I don’t cut any corners with my mashed potatoes on holidays because we eat them so rarely. If you’d like to cut down on the amount of fat in your mashed potatoes, try using less butter, and either skim milk or chicken broth instead of full fat milk or cream. If you’d like to get that extra punch of nutrition, consider mashing your potatoes with the skins still on them. And be sure to go easy on adding gravy!

Sweet potatoes Are known to be superfoods! However, adding all the sugar, butter, and marshmallows can turn this holiday dish into a dessert food rather quickly.  Sweet potatoes provide 400% of daily vitamin A, and provide high amounts of B, C and D.  This antioxidant food boosts brain, heart, and even reproductive health, and can help control blood sugar levels. If you want to make delicious sweet potatoes without all the sugar and unhealthy fats, consider replacing the butter with coconut oil, and using unsweetened applesauce instead of sugar. Walnuts or almonds can be used in place of pecans for a healthier nut choice.

Squash is super healthy, with butternut being the best. This low-calorie superfood is packed with vitamins A, C, E, B1, B3, B6, and tons of minerals like magnesium, calcium, potassium, and folate. Great for bone health, eye health, immune function, and tissue repair. Try adding some squash to your plate this holiday season for a colorful and healthy change.

Greens make a super healthy addition to any meal. Kale, collards, spinach, cabbage, beet greens, watercress, turnip greens are all fantastic choices. Greens are super super low in calories, high in vitamin A, C, K, calcium, fiber, magnesium, calcium, and iron.

Cranberries are low in calories, and a superfood with vitamin C, E, K1, and many minerals. They are 90% water when served fresh, but when canned add another 24 grams of sugar to your meal. To make cranberry sauce without the added sugar, try using stevia and orange juice to sweeten your berries.

Grain bread with olive oil dip and seasonings I love bread and staying away from the rolls is a huge feat for me at most holiday meals. To add a little health to your holiday breadbasket, consider using a chewy whole grain bread with a side of olive oil for dipping. Add seasonings to your oil and heat briefly to get the infused flavors in each bite. The whole grains will up your vitamin B, and olive oil is one of the most nutritious fats, as well as having anti-inflammatory and anti-bacterial properties.

Brussel sprouts are low in calories and high in anti-inflammatory properties. They also offer vitamin k for bone and blood health and contain healthy fatty acids which boost brain health.

Green peas contain almost every vitamin and mineral! They are high in fiber and antioxidants and help regulate blood sugar as well as aid in digestive health and immune function. Be sure to get these green jewels on your plate this holiday!

Sauerkraut  was a huge family favorite when I was growing up in Maryland. This food made from fermented cabbage is a probiotic that aids in digestion and improves gut health. For the healthiest version of this tangy dish, avoid canned versions as they are super high in sodium. 

Pomegranates are considered one of the most nutritious fruits on earth – and they are sweet and delicious. Pomegranates are high in fiber, offer protein, and are packed with vitamin C, vitamin K, folate and potassium. They have anti-inflammatory, antibacterial, and antifungal properties. The juice may cut your risk of heart disease.

Pomegranates also help lower blood pressure, can ease arthritis pain, and are great for brain function. They can also help with workout/athletic performance and fatigue.

Nuts although high in fat, 1oz of most nuts contains 170 calories, 5 grams protein, 3 grams of fiber, vitamin E, and magnesium. Nuts are an antioxidant powerhouse can reduce free radicals that cause cell damage and can help lower bad cholesterol and reduce inflammation. When choosing nuts, keep in mind that a serving is only 1 ounce, and for most nuts that is less than a palmful.

Cocoa for a hot holiday drink consider a cup of real cocoa! The properties in cocoa aid in maintaining blood sugar, can reduce bad cholesterol, support brain and heart health, and   can even aid with depression. Look for cocoa made with dark chocolate with 70%cocoa solids and little added sugars. To give your cocoa a holiday flair, consider adding some peppermint.

Peppermint Mint adds holiday flavor to many of our treats, and it’s super soothing to our stomachs! Mints, like peppermint, can help relive headaches, can boost energy and concentration, and have even been known to relieve symptoms of allergies. Mint provides antioxidant, antiviral, and anti-inflammatory properties.

 Pumpkin is a super popular holiday flavor that seems to show up EVERYWHERE and in EVERYTHING! When choosing pumpkin for your recipes, be sure to purchase plain pumpkin, and not pumpkin pie filling. Pumpkin is super filling and low in calories while high in vitamins A, C, B2, and E. Pumpkin also offers minerals like potassium, manganese, iron, and copper. It’s great for vision, lungs, heart, skin, and can help lower blood pressure.

I’ve added an amazing Pumpkin Cake recipe (below) for you to try and enjoy this holiday season!  Only 5 healthy ingredients and super easy! Enjoy!

I hope that you got some great nutritional info, as well as tips to get you in a healthy state of mind for the holiday season. For more great tips on surviving the holidays and staying in great health, download my free Holiday Guide! And, if you find yourself nervous about how you will approach and navigate your health during this holiday season or are looking forward to making awesome changes in the wonderful new year of 2022, I SO encourage you to get in touch with me and invest in your health and well-being NOW. As a coach, I can motivate you, keep you goal oriented, develop strategies to get through tough situations, help with managing stress, controlling sugar cravings, balancing hormones, finding the right exercise and eating plan, and guide you as you invest in the most important asset you have-YOUR HEALTH.  Let me, help you, be the BEST you, and live your BEST life! I look forward to hearing from you! Contact me!

Easy, Tasty, Healthy Pumpkin Cake

Serves: 8.

Prep: 10 mins

Cook: 50 mi

Ingredients:

3 eggs

¾ cup (150g) coconut sugar

1 cup (230g) pumpkin puree

2 tsp. cinnamon

1 cup (125g) self-rising flour

Preheat the oven to 375°F (190°C).

In a large bowl, combine the eggs and sugar.

Beat with a hand mixer for 5 minutes until the mixture is fluffy and has tripled in volume.

Add the pumpkin puree and cinnamon and beat until everything is well-combined.

Sift the flour into the egg mixture and very gently fold, making sure that you do not deflate the eggs.

Grease an 8-inch (20cm) diameter cake pan and pour the batter into it.

Bake for about 50 minutes or until a toothpick inserted into the middle of the cake comes out clean.

Remove the cake from the oven, let it cool, then slice and serve. Store this cake in an airtight container.

Nutritional Info

154 kcal   2g Fats   34g Carbs  3g Protein

Let’s Have Some Food Fun! Thanksgiving Edition!

The average Thanksgiving Day Dinner intake, according The Calorie Control Council, averages 4,500 calories and 229 grams of fat. And that doesn’t include our drinks, appetizers or leftovers, or our sampling of food. I thought we’d have some fun and see what that actually looks like!

Watch below! And, as this was originally recorded in 2020-I need to edit a bit and say Happy New Years 2022 in advance! Enjoy!

Looking for guidance in you health and wellness journey?? Need help with habits, mindset, nutrition, motivation, or stress relief? Let’s chat! Also, be sure to get you awesome 22 page Holiday Survival Guide for FREE right HERE!

Enjoy my video:)

Some fun Thanksgiving food facts! Eat mindfully!

Gift Yourself a Healthy Holiday

It’s that time of the year again! In keeping with my current holiday theme, I’d like to address some of the habits that seem to fall by the wayside for many of us each year during this time. For many, it’s the comfort food, sedentary behavior, extended darkness, and cold weather that tend to affect our health goals just as much as parties and social events. My goal, as a health coach, is to make people aware of the habits and hidden traps that can lead people into the land of temptation and help them create tactics and plans to avoid those added pounds and that sense of exhaustion we often feel around this time of year.

Many factors play into us losing sight of our healthy plan during this busy, and usually stressful, time of year. Aside from the parties, dinners, and social events that fill our schedule, we also may find that our time for movement is cut short. Cold weather and long dark nights may keep us indoors, therefore limiting our time spent getting exercise outdoors, and keep us from getting the fresh air and sunshine that keeps our bodies happy and healthy. Daily walks are cancelled due to inclement weather, and most outdoor physical activities like gardening, tennis, and running are impossible in most areas. It’s important to take some time to evaluate how you used the outdoors in your exercise plan and come up with a replacement that can be easily done indoors. Yoga, treadmills, dancing, and streamed workouts are a fantastic way to bring your movement into warmer settings. It is important to continue to get some fresh air each day, and a bit of sunshine to boost our vitamin D and prevent depression and seasonal affective disorder. Seasonal affective disorder, or “winter blues”, leads to symptoms of depression in healthy people due to a reduction of daily sunlight. Symptoms include depression, lack of energy, loss of interest in things that bring us joy, issues with concentration, and sleep disorders. Spending a small amount of time each day in the sunshine can alleviate these issues, even if you spend it sitting inside a window basked in sunshine.

Holiday parties and dinners often include decadent foods, adult beverages, and lots of treats we wouldn’t otherwise have in our health plans. The important thing to remember is to ENJOY without OVER-INDULGING! It’s absolutely fine to enjoy a few “only baked once a year” cookies, just remember-it’s about TASTING them and ENJOYING them! It’s not about eating the entire plate of them!! Enjoy your favorite foods and treats in small amounts and move on to the main focus of the holidays-making memories with family and friends, enjoying those around us, and appreciating the time we have together.

When planning your meals during the busy holiday season, be sure to focus on quality over quantity; Eat foods with BALANCE in mind. Consider eating a small healthy snack before heading to parties or big dinners to calm your hunger. Fill your plate with healthy filling foods to begin your meal, and then have small bites of more decadent fare. If you are asked to bring a dish, consider a dish that is veggie based so that you know for sure that you will be getting those healthy bites in. ALL foods are fine in MODERATION! Take small bites, be mindful in enjoying the taste, and enjoy!

Most families have what I call a “food pusher”. It could be your mom, your aunt, or a friend that simply gets her holiday joy from watching people eat ALL her treats. You know who these people are, and you need to have a plan to deal with them in advance-they generally do NOT take “no” for an answer. There’s lots of ways to say no politely, after trying a small sample, of course, but these people usually don’t settle for a simple “No thank you!” Have a plan of action going into this situation and be strong about it. Some people think they must announce their health goals, diet plans…But that often leads to too much attention and discomfort from the food pusher. Always remember, “NO.” Is a complete sentence, and that food pusher will likely move on to a new hungry victim quickly! 

I’ve put together a pretty little resource for surviving the holidays, and it’s free to you HERE. You’ll find great tips for self-care, healthy holiday travel, getting exercise during busy holiday weeks, optional food choices for meals, and a few tracker templates to print out to help get you organized and motivated. I hope you will grab yourself a copy and make your holiday season a little healthier and happier.

New Years is coming up super soon, and with it comes the blessing and promise of a brand new year! If you’re looking for a great way to start your year off with health goals in mind, consider booking free chat with me to discuss putting together the perfect, personalized plan focused on YOU and YOUR goals. Whether it’s getting your nutrition in order, finding time in your schedule for building healthier habits, dropping a few pounds, or finding ways to relieve stress, focus more on self-care, and gaining the energy you crave in life-I can guide you to your goals and keep you motivated for success. Learn more about health and wellness coaching HERE. Find out more about me and my passion for great health, and feel free to drop me a message here to start a conversation about YOU!

Speaking of Stress ~A Holiday Story~

As the holidays approach each year, I find myself watching friends and family post their pics of big meals, decorations, and crafts, as well as several posts about being stressed. It seems we all love to go BIG on the holidays, but it’s also an incredibly stressful time for most. Hosting family, baking cookies, shopping, and social events fill our schedule quickly, but the aftermath of all that activity and fun is often exhaustion. I’m no stranger to going BIG on holidays-I’ve had up to 7 decorated trees in my house, huge, haunted yards, and dinners with more guests than house space. Pandemic gave me a chance to scale back in a huge way, to avoid the expectation of bigger and more, and take a step back into simply enjoying the holidays with less stress for a bit. Stress, is without a doubt, the biggest issue I hear about during the holidays. Whether it be schedules, finances, food, or simply finding time to rest and enjoy, it all comes down to being stressed.

In 2008 I was a single, homeschooling, working mom to four kids. Stress was simply a way of waking, living, and existing for me as I navigated through each day of lessons, projects, work, chores, and child raising. Being a somewhat “over the top” kind of gal, I refused to allow my rather new single mom status hold me back, and I plowed right into my holiday plans full force. Homemade chicken potpie, guests for dinner, decorated gingerbread house, china and crystal on the table, a freshly cut tree, presents wrapped perfectly, and not a dent in my other life responsibilities. That was the plan…I never considered the amount of stress I was placing upon myself.

As Christmas grew closer, my carefully written out schedule was working out well. We wrapped up our fall homeschool classes, got our decorating done, and brought home a fresh cut tree. The kids were getting excited, and I was completely on my “type A” schedule, just marching forward into a perfectly done holiday…or so I thought.

At 7pm on Christmas Eve, I bought pizza for the kids, and settled them with a holiday movie while I began to make my famous chicken pot pie-our holiday dinner. The tree was lit, beautifully decorated, and the outside lights were glistening. Everything was perfect. I began mixing my pot pie sauce (condensed milk based, which means it burns quickly) and chopping my veggies while listen to Christmas music play from the living room. 2 of my children (I never say WHO, because no one admits to this!) were rough housing. As I opened my mouth to tell them to knock it off, the smaller child catapulted from the back of the older child-right into the Christmas tree! The tree swayed, and I ran from the kitchen attempting to grab it-but it crashed to the ground. The kids stood in horror. I was stunned. Then I smelled the burning milk…. 

I ran back to the kitchen to pull my pot from the stove as my youngest stood in tears above the fallen Christmas tree. My favorite pot was filled with stinky burnt creamed mixture. The smoke alarms were blaring.  I opened the windows to get the smoke out and returned to the living room to upright the tree. At this point, all four kids were upset and yelling. I had no idea what to do next….Being a single mom on a very tight budget, I had no extra ingredients to start over, and there was not much else in the house to serve to guests the next day. I packed up the kids and headed towards the only store open at 7:45 on Christmas Eve-a Walgreens-to see what I could piece together to save my dinner. I was happy to see cans of condensed milk and cream of chicken soup on the shelves, and I grabbed them thinking I could now pull this off! I ran to the restaurant I worked in and asked for a few chicken breasts and potatoes to complete my re-do recipe. Feeling quite accomplished, I returned home, had a glass of wine, and started all over again-in a new pot-the other pot was destroyed. It was after 9pm, and I still had presents to wrap and kids to put to bed, but my potpie was ready to be crusted and baked. I gave the filling a taste…..WOW….Did you know that condensed milk also comes in a sweetened version for desserts????

My chicken pot pie tasted like custard! I tried to add pepper and seasonings to mask the sweetness. I tried to convince myself it wasn’t absolutely disgusting. But there it was, my entire Christmas dinner, smelling like vanilla pudding with chicken and peas in it. I had another glass of wine. Let’s be honest-I had a bottle of wine! I looked at my tree with the ornaments now hung in a crazy fashion, the lights drooping to the ground on one side. I looked at my disaster of a kitchen with my favorite expensive pot sitting burnt in the trashcan. I thought about the pile of gifts hidden in my bedroom closet that remained unwrapped. I took another taste of my Christmas dinner and tried to convince myself that no one would notice the insane sweetness. I had more wine.

Looking back now, I absolutely can find the comedy in the situation-which is well documented in hysterical Facebook posts and comments. At the time, however, it was nothing but defeat and stress, and way too much wine. I never took a real moment to take a breath and realize that in all reality, none of the things I was trying to accomplish held any importance. I never stopped to think that simply asking and accepting help would have made a difference. I never took a moment to realize that while “my” version of a great Christmas involved pulling out all the stops, no one else expected to be wowed. Had I known THEN what I know NOW, things would have been very different. I would have realized my limits as a single mom of four on a major holiday. I would have taken more than a few moments to practice some mindfulness and rethink my plan with a much simpler meal. I would have realized that I took on too much, and simply taken the kids to visit family for Christmas dinner. I would not have let such a stressful situation happen-and if it HAD happened, I would have dealt with it much better: deep breaths, mindful thinking, asking for help, and not ending up with a rather bad hangover from the wine.

THIS is the point of my story dear readers! The grandiose ideas that some of us may envision as we approach the holiday season are often the reason for exhaustion, burnout, and even ending up feeling our worst. Saying “yes” to every event, volunteering too much, entertaining too much, expecting too much from ourselves are all just ways to end up not being able to enjoy the real reasons for the holidays we love. We tend to get focused on the decorating, the baking, the wrapping-and we lose sight of the JOY that the season simply presents when we are with family and friends. It’s never the dinner that is remembered, or the way the decorations were so perfectly placed, but the laughter, the conversations, and the relationships that we cherish.

As we head into these 2 months of nonstop holiday whirlwind, be sure to remain mindful of your time and energy. Practice a little (or a LOT!) of self-care and self-love. Give yourself a break, save yourself a little sanity, and present yourself to your loved ones the way they most love to see you-relaxed, well, and happy.

Just to wrap this little story up….

In the end, one of my dinner guests offered to bring a small turkey breast that “cooks in 45 minutes” …”It says so right on the label!”.

She showed up from out of state at noon on Christmas Day, and it in fact, needed to thaw for 45 minutes and cook for 3 ½ hours.

We ended up ordering Chinese Food for Christmas dinner and my kids thought it was the greatest thing EVER because that’s what they ate in The Christmas Story movie:)! THAT is the ending memory-JOY!

Learn ALL the tips and tricks to help make your holiday season more enjoyable and focused on WELLNESS with my beautiful 22 page Guide to Holiday Survival! It’s FREE and ready to download HERE!

If you’re ready to take your health and wellness goals to the next level, treat yourself to some wellness coaching! I’m here when you need me for tips, plans, and motivation to reach all your wellness goals this holiday season! Email me and let’s chat! Also, be sure to follow me on Instagram for great tips and inspiration!

Here Come the Holidays!!

And just like that…What seemed more like an endless 2020 than a new 2021 is suddenly drawing to a close. I personally have no idea where the last 11 months went; They seriously flew right on by in a blur. But now, with Halloween happening this weekend, we are headed into the frenzy of holidays bringing us to the end of another year. With that comes the endless amount of busy schedules, family occasions, parties, and food. It can be a tough time for anyone that tries to eat well, exercise, and stay with a wellness routine.

While many people have been told that the average person gains 5-15 pounds during the holidays, that is simply not statistically true. The average weight gain is 1 pound!! However, studies have also shown that that one pound is often not lost, and over a period of years, adds to unwanted weight. What I find most generally with my friends and clients is the end feeling of overdoing it too often, whether it be with food or alcohol, or the feeling of simply not feeling our best due to too many indulgences during the holiday season. It’s easy to get off schedule with movement, to eat or drink too much, or to allow ourselves to be stressed out for too long. So, I’d like to touch on some important ways to avoid some of the holiday health traps and give some tips on staying on track with your goals this season.

Because it’s Halloween, I’ll start with the obvious first obstacle-candy! If you have children in your life or enjoy treating the neighborhood kids to some trick or treating fun, it’s likely that you will face a large amount of candy at some point this week. It can be HARD having all that candy around and not overindulging. To avoid this, try planning to treat yourself to a small amount of your favorite treats, and find a time to absolutely enjoy them! Eat mindfully, focus on the taste and texture, do nothing else but enjoy. Give into a small amount of deliciousness, enjoy, and move on. If you find that you are simply weak when it comes to sugar (it’s ok, there are many!!) Try to put off buying your Halloween candy until the last minute and give it ALL away-even if this means dumpling all of it into the bags of your last few trick or treaters. Another way to deal successfully with Halloween candy is to only buy candy you do NOT enjoy. Until 2 years ago, my family home was a Halloween destination with a huge, haunted yard. We went very big and had hundreds of people show up. We handed out over 30 pounds of candy in a few hours with none left at the end of the night. My husband, however, would order the candy weeks ahead of time, and I quickly learned to remind him to leave the candy at his office, or hide it in our garage in unopened boxes. It was just too much temptation!

Halloween is just the kickoff to the holiday season, which, honestly, in my family, goes all the way to Super Bowl Sunday. Thanksgiving can present a whole new set of issues for people because it’s literally a holiday focused on eating! One of the biggest concerns I hear from clients is about “food pushers”. It seems that everyone has a friend or family member that takes a “No thank you” to food personally. Generally, this person seems to be a grandma or aunt, and they simply will not accept a “no” to their meatballs/cake/pie/cookies/casserole, nor will they accept that a small taste is “enough”. In my family, it was an aunt that would pout if you wouldn’t take a second or third helping. I can remember leaving Thanksgiving feeling sick because she’d sit next to me as a child and make sure I shoveled every bite in. I like to remind people that “NO” is a complete sentence, and a small taste IS enough to enjoy and give praise to our food pushers. Accept a small amount, enjoy it mindfully, say “no” to seconds, and change the subject or move away from the situation. It’s important to remember that holidays are about family and friends-focus on the social aspect of the holiday, and the food aspect will be much easier to navigate.

Alcohol consumption is another holiday concern for many. These drinks are often full of empty calories, they dehydrate our body, and as we drink, we lose touch with our mindset and goals, and often end up not feeling so great in the days that follow. Alcohol often leads to unplanned eating, tired days, and missed exercise. As I’ve gotten older, I’ve come to realize that the sugar content of my drinks literally gives me a hangover. I call it the sugar overload hangover. If I do indulge, I find that sticking to vodka with a sugar free mixer saves me from the terrible, exhausting, headachy days that often follow just drinking a glass or two of wine. To avoid feeling crummy after having a few drinks, be sure to cut down on the sugary mixes, drink a glass of water to match each libation, and don’t drink on an empty stomach. If wine is your choice this holiday season, consider mixing it with a sugar free flavored seltzer water for tasty, less alcoholic alternative. Again, focus on the social aspect of your events, and you will find that you not only have more fun, but you will be feeling more like yourself on the days that follow.

The holiday season can be very stressful, so be sure to schedule some time for self-care to avoid burn out and exhaustion. Find some time to sneak in some quiet time to refresh your mind and find ways to stay active as the days get shorter, darker, and colder. Take a long walk and enjoy the decorations in your neighborhood or plan some recreation time with family and friends to get everyone moving. If you find that stress is creeping into your daily life, try a little meditation, or simply sit in silence for a few moments to regain your clarity and energy. Focus on basic clean nutrition to feel your best, and on days in which you plan to indulge in holiday treats, eat small, balanced meals to keep your belly full and your energy level balanced.

As our year comes to a quick, busy end, be sure to take some time to focus on YOU. Give yourself a break, acknowledge all that you’ve accomplished this year, and give yourself some praise. As we look towards 2022, start thinking about how you want to embrace that new beginning. I always like to find a word that I want to focus on as each new year begins to get my mindset in order and truly start the year with a clear sense of where I am, and where I want to be,

Have a great Halloween, go easy on the sugar, and get some self-love into your life! If you’re looking for a great FREEBIE to guide you through the holiday season, be sure to grab my 22 page Healthy Holiday Survival Guide! This beautiful guide is chockfull of tips and hacks to get you through just about any holiday wellness situations and concerns. And, if you DO find yourself indulging in too much sugar this Halloween, be sure to watch my blog, and IG, for my new 10 Day Sugar Detox program.

If you’re looking for personal guidance and accountability to motivate you through this season, consider a free chat with me to discuss your goals and needs, and see how wellness coaching might work for you. Be sure-I’ve got your back this holiday season!

Embrace the Silence

Sometimes life moves by so quickly, and we get so involved and busy with things, we don’t take a moment just to live in the moment, or even just sit in silence. Being present for quiet moments is extremely important to our overall well-being especially if your lifestyle and schedule is very active or hectic. Sometimes we think we are tired when we are just overstimulated. Taking a few moments to just let the mind be still, to just enjoy doing, or thinking about, absolutely nothing, is an incredibly healthy thing to do.

This was not a part of my life, ever, until very recently. My childhood was chaotic and loud, my twenties were a blur of work, school, and navigating adulthood, and my thirties and forties were packed with raising four children, homeschooling, community involvement, and a lot of work. As my children grew to young adulthood and started to go into their own journeys, I filled my life with throwing parties and events, returning to school, and lots of time in my gym. I found that I stayed as busy as ever, and because that had always been the norm, I just went with it. I was used to the house full of kids and friends, the dogs barking, the constant chatter, the packed calendar, and the endless conversations about the things my family was passionate about, and I made sure to fill my life with equal “noise” as I approached my fifties.  Silence was not a factor in my life, in fact, it was the exact opposite of my life. Silence made me uncomfortable and anxious, often made my brain go to less than happy places, and pretty much drove me mad. My brain was used to being overstimulated constantly, and I didn’t know what to do with silence.

I sat outside on my deck Sunday, on a way too dark and way too chilly for me October evening, and just sat. Alone. Quiet. I could hear the ocean waves crashing on the shore 4 blocks away, and nothing else. I looked at the stars, and realized, this is what “peace” feels like. I didn’t stop myself from enjoying it, didn’t immediately decide that I had better things to occupy my mind and remove myself, and didn’t feel anxious or uncomfortable. I didn’t reach for my phone or come inside to make myself dinner. I just SAT. In silence. And did nothing. And after a bit-a long bit-I went back into my life and realized-I am so REFRESHED.

When we decided to buy a place at the beach in 2019, I envisioned a place with constant family and friends visiting. There would be drinks on the patio and cornhole in the driveway. We set up guestrooms and bought tons of towels and sheets to host a huge crew and made sure everything was set up for relaxing and great times. I was ready for my calendar to be full and lots of beach fun and activity. But…2020 had different plans for us, and I soon found myself in isolation, alone in our vacation home, for “6 weeks”. I kept myself busy, painting the walls, then canvases, I journaled, I talked on the phone to old friends, I meditated, I started doing more yoga. I stayed REALLY busy. 6 weeks turned into several months, and while family carefully joined me from time to time, I was usually alone with just my dog. Projects were completed, courses were finished, and I started to spend more time just relaxing in the quiet on one of my decks. At first, the silence was too much. It made my mind wander to unpleasant thoughts from the past, thoughts I had neatly tucked away without emotion because I was, of course, just keeping too busy. As I began to study meditation, I learned how to sit with those thoughts, recognize them, and let them go. The silence became easier, it became my welcomed friend.

Sitting in silence is different than meditation. While meditation focuses on intention or focusing on breathing, sitting in silence is just as it is.

Sitting. In. Silence.

I sat today, also in silence, but deep in thought as to how these silent moments can benefit our life and bring a wholeness to our overall wellness.

Sitting with stillness gives you a moment to remove yourself from everything, and just view the world as it exists around you. It opens your mind to things we normally may not observe, or notice. It makes you feel that the vast greatness of the earth and connects you to a sense of being just you.

Being in silence rests your brain and your body. It will refresh you and bring clarity to your life. Our minds can get jumbled with the overstimulation from our daily lives; Silence allows for those thoughts to clear, and our mind starts fresh and anew.

Practicing moments of silence can help you tap into your wisdom. Thoughts, feelings, and ideas that don’t have time to develop in the constant busyness of our daily lives have time to make themselves known, and by recognizing these new ideas, we expand our minds.

For me, sitting in silence is a way to connect with my own self. To listen to my mind and body, and ONLY my mind and body. It is the ultimate in practicing self-care and self-love. In silence, we put ourselves first, completely and unselfishly. We honor our own silence, our own peace, and our own journey. In doing this, we inevitably are more able to honor everything around us with a clear, fresh mind.

I hope you will take a small amount of time to sit in silence this week. Sit under the stars, or cuddle in a blanket in front of a firepit, sit in nature, or simply turn off the tv, put down the phone, shut the door, and embrace a few minutes of silence. If you’re curious about more ways to find total wellness in your life, please check out my 24 page guide to wellness, 7 Days to Wellness. It’s completely free and packed with info and tips, trackers and guidance, to get you started on a wellness journey. If you’ve discovered that you truly want to focus on your total health and wellness goals, drop me a message and let’s chat about setting up the perfect personalized plan for you.

Take a Bite into Great Health with Apples!

For many of us, it’s fall, which means apple season! As I packed my pantry bag this week to travel to Monday Night Football in Baltimore (GO RAVENS!) I was sure to throw in a few apples. Apples are truly one of the healthiest and easiest foods to keep on hand-no matter where you are or what you are doing! We’ve all heard the saying “an apple a day keeps the doctor away”, and there is some real science behind the saying!

No matter what type of apple you eat (there are over 7500 varieties, 2500 different types of apples are found in the US alone!!) you will get some excellent nutritional benefits along with a sweet, juicy, crunchy, treat. There are SO many different types of apples you could eat one a day for 20 years and never eat the same kind twice! Because they are so portable, and don’t require refrigeration or preparation, they are perfect for traveling and busy lifestyles.

As I did a little research on this popular fall fruit, I learned some interesting facts. Did you know????

~The apple is a member of the rose family

~it takes the energy of 50 leaves to produce one apple

~apples range in size from as small as a cherry to the size of a grapefruit

~the largest apple ever produced was over 3 pounds

~in Chinese culture the word for apple is “ping” which also stands for peace.

~the average apple has 10 seeds

~top producers of apples are China, US, Turkey, Poland, and Italy.

~Apples were planted by Pilgrims in the Massachusetts Bay Colony

~apple juice is one of the most popular juices in the US

Apples are truly a nutritional marvel, with so many benefits for the body. Here’s just a few facts to get you thinking about grabbing an apple as you go about your awesome busy life!

Packed with nutrition!

The average apple is about 100 calories, and is full of great vitamins like C, K, A, E B1, B2, and B6. Eaten with the skin on, the apple gives us a great amount of fiber as well. Because apples are small, fresh, and portable, this makes it the perfect healthy snack!

Good for elimination and bowel health

One apple with its skin contains 4 to 5 grams of fiber – the most important nutrient in keeping your bowels working like clockwork. Fiber helps with constipation, and an ingredient found in apples called pectin has a congealing effect to also help with diarrhea. Pectin is considered a prebiotic, which means it feeds the good bacteria in your gut. Apples are a healthy gut food.

Keep your body young.

Apples contain polyphenois, which has an antioxidant effect on the body. Antioxidants help protect our bodies from aging, heart disease, high blood pressure, cancer, and diabetes. When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding – the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. Apples also contain magnesium and potassium that help regulate your blood pressure and keep your heart beating steadily, and it’s the flavonoid quercetin, a naturally occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly. Apples are also linked to better brain health and mental clarity.

Excellent For Weight Loss Efforts

Because apples are high in both fiber and water content, they are very filling. In studies, people that snacked on apple slices before meals ate fewer calories and felt fuller for longer periods of time!

Protects your Bones and Joints.

Eating fruit is a great way to maintain bone density and decrease the risk of arthritis. The high amounts of antioxidants and anti-inflammatory properties in apples promote bone health, and the trace mineral boron found in apples aids in joint health.

Be sure to buy apples that are unbruised, firm, and have good color. Take them out of their plastic bag and store them in your refrigerator – loose in the produce bin or in a paper bag is best. And since they will absorb odors, keep them away from strong-smelling foods like garlic and onions. If you have an opportunity to visit an orchard and go apple picking, I highly recommend doing so-there is nothing like the taste of an apple pulled directly from the tree!

For a special treat, try baking apples for a healthy and incredible smelling dessert or snack. Just core your apples and place them in a greased baking dish. Add a bit of apple cider or juice to the dish, and sprinkle the apples with maple syrup, cinnamon, nutmeg, or apple pie spice. You can also fill the hole of the apples with oats, nuts, or raisins. Bake at 400 degrees for about 25 minutes, checking with a fork for softness. Top with a dash of yogurt or vanilla ice cream and enjoy!

If you are looking for more easy superfood recipes, be sure to check out my 5 Ingredient Superfood Cookbook! It contains power food recipes for breakfasts, lunches, dinners, desserts, and snacks. Get yours free here!

I’d love to help you with your health and wellness journey! If you are interested in a 30 minute conversation about your goals, please reach out!

10 Ways to Sneak Fruits and Veggies into Your Family’s Diet

I think that just about everyone knows that we should be eating at least 5 servings of fruits and vegetables each day-I’ve even heard small children remind their parents while ordering in restaurants. But having the knowledge, and actually following through are very different things! Many times, fruits and veggies are not easily available or convenient, sometimes they are more expensive than junk food, and often, we are just tempted to grab a less healthy food to snack on or add to our meals.

A diet rich in fruits and vegetables has SO many benefits! These foods are chock full of vitamins and minerals, and many also offer fiber and protein. Antioxidants provided by many fruits and vegetables can help reduce the risk of developing heart disease, cancer, and diabetes. Antioxidants help reduce inflammation in the body that can cause arthritis, joint pain, brain fog, headaches, and muscle stiffness, just to name a few. Fruits and veggies fill us up and keep us full while providing power packed nutrients without a lot of calories and have no fat. Fruits and veggies offer us nutrients that are good for literally every part of the body-our skin, hair, nails, muscles, bones, and brain. These are absolute super foods!

When my family was young, nutrition was a huge focus in my parenting. Meals were planned in advance, and we often needed to eat while running with a busy schedule. Two of my four children were picky eaters; One of them wanted to exist on chicken tenders and peanut butter for the first 12 years of his life! While getting fruit into my family’s diet was never an issue, getting vegetables in was always a challenge, so I had to get super creative. Fortunately, as the years went on, my family developed a taste for most vegetables, and I’m always impressed when they make sure to fill their plates as young adults. If you are struggling to get fruits and veggies into your diet, or your family’s diet, I’d like to offer some creative tips!

1. Start the day with a breakfast smoothie. Simply throw some fruits, low-fat yogurt and ice in a blender. To round out a perfect meal in a cup, add a scoop of protein powder. Just blend for a few seconds and you have the perfect breakfast. If you’d like to get super creative and mega nutritious, throw in a handful of spinach and a few ounces of carrot juice-it will add a powerful amount of nutrients while adding a bit of sweetness. Frozen fruits, like superfood blueberries, work fantastic in smoothies, and removes the need for ice. This is not only tasty and healthy, but portable and ready for an on the go lifestyle.

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your lunch boxes, pack some yogurt-covered raisins in your briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning, or mix it with nuts, or into yogurts as an added treat. Dried fruit is a great item to keep in the car for long trips, or in a backpack for hikes or long walks.

3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey or chicken sandwich with lettuce, tomato, cucumber, spinach….You can even make a sub shop style vegetable sandwich by combining several different vegetables with some favorite dressing and cheeses. Try over ripe banana on toast or switch up iceberg lettuce with spinach or kale to add more nutrition to your sandwiches.

4. Have a salad bar at dinner. This is always a fun way to get those veggies in! Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce or other greens and let everybody create their own perfect salad. Add some fruit choices as well, and they will surely fill their plates.

5. Find creative ways to sneak veggies to your family meals by adding veggies to sauces pasta dishes, and broths. Blended veggies add a thickness to pasta sauces, soup broths, and even gravies. Try adding colorful veggies to homemade pizza-when my kids were small, broccoli was considered a pizza topping, and no one ever complained! Add several veggies like zucchini or sweet peppers to lasagnas, or even try replacing your pasta and rice with veggies versions like cauliflower rice or spinach based spaghetti.

6. Tip for a super yummy dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit. This is not only a winner, but super tasty and refreshing on a hot day. Seasonal fruits make this a real treat!

7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And don’t forget “ants on a log”. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. These can be great comfort food especially as the weather gets cooler.

10. Start “Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before. This gives everyone a chance to try something new, without the pressures involved in usual mealtime “eat what is on your plate”.

Getting, and keeping, these super foods into your regular diet can be a game changer for both you and your loved ones. Keep in mind-tastes change-so even if you didn’t like a certain fruit or veggie when you were younger does not mean you won’t like it now. I did NOT like the taste of anything green as a child, but now love broccoli and kale. I also did not eat tomatoes until I was 20, and now they are one of my favorite foods! Keep trying new fruits and veggies, and new ways to prepare them, and soon you will be enjoying all the benefits to these amazing fresh foods!

If you’re looking for more info on cleaning up your diet, be sure to check out my newest freebie ebook, Learn How to Eat Clean and Feel Your BEST! Grab it here!

If your curious about what Health and Wellness coaches DO, and how it can change your life for the BEST, check out this article, or even better-shoot me an email! I’d love to chat about your health and wellness goals and get a plan started with you!

Traveling with Health and Wellness in Mind

Trying to stick to a healthy lifestyle when traveling can present many challenges. Hours spent sitting in the car, or on a plane, crazy schedules, staying in hotels, and finding lots of local treats when arriving at your destination can wreak havoc on every aspect of your wellness plan. It doesn’t have to be difficult though! Some careful planning and scheduling can remove most of these issues rather easily, and make your travels healthy, and even more enjoyable. 

In the spring of 2018, to celebrate the homeschool graduation of my youngest child, and a huge farewell to 22 years of the home education of four children, I planned what I called “The Ultimate Fieldtrip”. This trip involved a road trip through 9 southern states, with stays in 9 cities, over a period of 16 days, with my youngest son. My other young adult children each picked a city and were flown in to join us to add to the fun. It was long, it was exhausting, but it was AMAZING.

At the time, I was battling serious food intolerances that I later discovered were due to an unhealthy gut (you can read about that total health journey here). Most foods that I ingested led to fatigue, serious hives, rashes, and joint pain, so planning out my food for this massive trip was crucial. I was also accustomed to getting 12-15 thousand steps a day, and doing strength training and Pilates as well. My son, an athlete, was not used to sitting or missing workouts either, so the idea of sitting in the car for up to 10 hours at certain points of our trip was daunting. This led to an incredible amount of research, planning, and time scheduling in order to make this trip fun and healthy for everyone involved.

The most important part of staying focused on a healthy lifestyle and balanced wellness plan when traveling is PLANNING. I spent a little over 2 months planning for this awesome adventure, researching hotels, restaurants, activities, and even rest stops, in order to pull off a trip that was not only fun and active, but healthy and restful as well. So, I’d like to share some great tips for traveling while keeping your health and wellness goals in check, along with a few fun anecdotes from our fabulous field trip. 

Check Your Accommodations

Our travels had us staying in many hotels, so we decided to stick with one chain, become members on the app, and gather “points” for free nights as we went. The chain we chose offered a gym at every location. I thought we would get great use of this accommodation, but in the end, I think we only used one gym. Perfect weather welcomed us through the first 7stays, and all our activity was outdoors until that point. When we arrived in Nashville on day 13, the rain finally caught up to us, and I took advantage of the gym and treadmill to hit my steps, while my son used some free weights just to get some movement in after 5-hour drive from Memphis, (listening to Elvis the entire way.) Although most of our activity was easily done outdoors during our trip, it was nice to know that we had a plan B for getting our movement in.

Most hotels, and even motels, now offer some sort of gym area to their guests, even if it’s just a treadmill or two, and some free weights. One of our hotels offered an entrance to an outdoor fitness trail that was really nice. If your hotel does not offer a fitness area, check with their front desk about possible local gyms that offer nonmembers a travel pass. Or consider keeping a set of light weights or a yoga mat in your car for quick and easy workouts in your room. Yoga is a great way to stretch, release, and relax while traveling.

I hit my steps every single day of our trip, and even hit triple several times just from all the local walking and sightseeing we did. Because our weather was so fantastic (the deep south in March-a wonderful time of year!) we chose to walk everywhere and averaged easily 9-10 miles a day.

Plan Ahead for Restaurants

Planning for meals was an absolute necessity for me. As I stated, I was experiencing serious reactions to food intolerances at this point of my life, and my reactions left me feeling horrible. I needed to do everything I could to avoid having a reaction that might leave me with brain fog, joint pain, hives, or exhaustion in order to make this trip a success. I use an app called Roadtrippers and added my researched restaurant choices into my notes. I spent hours looking at popular restaurants in each city we planned to travel, and making notes about what would be safe, and well as healthy and tasty, for me to order. Having a game plan with several choices made deciding our meals so much easier. Even after I found the cure and solution to my food intolerances, I still travel with my researched restaurants in a notepad, and healthy meals picked out in advance. It takes so much stress out of our travels and ensures that we eat balanced and delicious meals no matter where we travel. If you’d like more great tips on dining out, check this article out!

Stick to Regular Meal Schedule

I have found that many people go completely off schedule when they vacation or travel, and they end up paying for it either ON their trip, or soon after.

It’s important to stay as close to your regular schedule as possible when traveling. Try to keep your mealtimes as normal as possible to avoid becoming famished, or, on the opposite end, indulging too much. Sticking with small balanced meals throughout the day will keep your energy up, and your hunger down.  If you are unable to stick to a normal schedule of meals, be sure to keep healthy snacks on hand for a quick nutrient boost and to keep your stomach feeling comfortable.

Our snack stash travelled in a mesh grocery store box from hotel to hotel and kept us feeling great on the super long stretches of driving between cities. We kept protein bars, fresh fruit, nuts, and nut butter and crackers stocked, and always had a cooler full of ice and waters ready in our back seat.

Stick to Regular Sleep Schedules

It’s also important to try to stick with your regular sleep schedule when traveling as well. Try to go to bed at your regular bedtime, and wake as you normally do to stay on a healthy schedule and avoid feeling tired, or even exhausted. This will help keep your energy level up and keep the rest of your schedule in check.

This was one of the hardest things for us to do on our travels. We found ourselves driving late into the night on several occasions and sleeping in to make up for it too often. After celebrating my birthday in New Orleans and staying up WAY too late several nights in a row, I was absolutely exhausted on our ride into Texas, and ended up sleeping for half a day in Austin. It’s important to have all the fun and enjoy all that your trip has to offer but try to be mindful of not overdoing it and finding yourself too tired to enjoy parts of your travels.

Look for Parks and Recreational Activities

It’s always great to take a break from traditional sightseeing or visitor areas and visit a park or recreation area. Seeing alligators in their natural habitat while outside of Mobile and wandering the beaches of the Gulf of Mexico after a long morning drive was a wonderful break from driving, hotels, and being in crowds of tourists. Check the areas around the towns on your itinerary to see what might be available for a change of pace, or even a new adventure. Hiking, kayaking, canoeing, and zip lining are offered across the US, and can add both exercise and fun to your trip.

Crazy enough, our trip, which started out as a journey to meet friends we had known online forever, turned into a quest to see as many stadiums as possible. Each city we visited dropped an extra 15000 steps a day on my Fitbit just because we ventured out to find the local NFL and college stadiums. (My son’s IG was full of “peeks” into stadiums from under fences and up on walls!) 

Stay Hydrated

Staying hydrated on long trips is so important for overall health. Dehydration can lead to headaches, fatigue, constipation, dizziness, and more. Travel brings about a bit of a challenge when it comes to staying hydrated-especially if you are traveling long distances in a vehicle. While my cooler of iced waters easily kept me well hydrated, the constant bathroom breaks became a bit crazy. Early on in our trip, my son looked at me and asked if I was “OK”, after I told him we needed to stop AGAIN.

I soon realized that I was actually drinking way more than I needed to, considering we were sitting in the car for entire stretches of the day, so I cut back a bit. We did, however, decide that our best plan of action on those “long haul” driving days was to plan stops every 2 or so hours based on the availability. (If you’ve ever driven a stretch like Atlanta to Mobile, or across the entire state of Arkansas, you might understand how hard regular stops can be!) This gave us a chance to jog out some steps, do some stretching, drop some Instagram, and use the facilities.

It’s not hard to get the recommended amount of water in while traveling if you just plan it out. A glass of water upon rising, a glass with each meal, a glass about an hour before bed, and 2 glasses during the day-perhaps before and after a brisk walk or some other planned exercise will do it.  

Stock the Hotel with Healthy Snacks or Meals and Use a Cooler in the Car

Whether your trip is long and involved, or short and sweet, it never hurts to keep your hotel room and car stocked with some healthy choices for meals and snacks. For the first part of our trip, I actually had homecooked meals prepped and ready in a cooler in the car. Small containers of steamed veggies, baked chicken, and homemade soup found their way to the first 3-4 hotels that we stayed in and made easy and healthy snacks and meals when heated up in our room microwave. These small, prepped meals along with fresh fruit, instant oatmeal packets, and bags of sliced veggies, made eating healthy super easy on the road. Other ideas for healthy travel snacks are individually wrapped cheeses, small packs of nuts, grapes, berries, yogurts, rice cakes, crackers, pretzels, kale chips, dried fruit, jerky, and trail mix.

Taking healthy foods along for the ride not only keeps you from fast food temptation but can save you a lot of money otherwise spent on less healthy choices from hotel pantries, vending machines, and convenience stores.

While traveling, be sure to check out local markets or bodegas for local foods and treats to restock your stash and give you a chance to try local favorites.

Evaluate and Plan for Indulging in Alcohol

For many, traveling and vacationing often includes indulging in fun spirits; local brews, regional wines, and frozen specialties can be fun and tasty, but, if overdone, can result in a whole set of negative issues-including not feeling well. I learned this twice on my excursion; once in New Orleans, and again during 3 days of rain in Nashville when a friendly bartender introduced me to a super yummy lemonade flavored vodka that did not taste like alcohol. (UGH! Hard lesson!)

If you plan to indulge, be sure to plan accordingly. Make sure you eat before drinking and match each drink with a glass of water. Too much alcohol will leave you feeling drained and tired, and unable to enjoy all the activities and fun you plan. And of course, never drink and drive. 

Focus on the 80/20 Rule, Try Local Treats in Moderation

Traveling gives us the wonderful opportunity for trying different foods and treats from all over. Because “everything in moderation” is a key belief to this wellness coach, I encourage you to try as many new things as possible, while not over-indulging. Try following the 80/20 plan for a maximum taste experience while still sticking to a healthy plan of eating. To do this, plan to eat 80 percent healthy, and 20 percent “local yum”.

For me, traveling the south, this was a whole lot about BBQ! Every section of the south has a completely different version of BBQ, and it was my quest to try them all and find the best. BBQ is usually served with all kinds of decadent sides and sauces that can increase your intake of calories, fat and sugar quickly, so I had to be mindful. I soon realized that the key was to order healthy sides with my meal, and then just grab “tastes” of my son’s sides. A small bite of cornbread, a forkful of baked beans from his tray, and then focus on my cucumber salads and coleslaw to top off my many, many styles of BBQ. I also took half of my BBQ to go when able, and my son later ate it as a snack.

We tried the local favorites in each city and town, but usually, it was me simply having a “taste”, which worked out really well. I managed to stick to my healthy eating, while indulging in small, incredible, local favorites.

Focus on Mental Health

Traveling can be exhausting. Long drives, different hotel beds, waiting for flights, dealing with weather, crowds, traffic, and time zones can all be a bit daunting. Sticking to a wellness plan is very do-able and can leave you feeling healthy and even rested and recharged at the end of your trip. When planning for your travels, be sure to focus on your mental health. Getting quality nutrition, regular exercise, and sleep are key, but be sure to put some thought into your mental well-being as well. Find time for rest and relaxation, perhaps a little pampering, and check in with your stress and energy levels each day. If you find yourself getting a bit out of balance, consider a little meditation to calm your nerves and clear your mind.

I hope that the coming months give you an opportunity to do a little traveling and exploring, all while keeping your wellness goals in check. If you’d like to discuss your health and wellness goals and find a plan of action that works with your life, drop me an Email-I’d LOVE to chat with you!

So, What Exactly is Health Coaching Anyway?

From my site BeeWell.com

This is a popular question that I hear all the time! Health Coaching is a relatively new field that many people have no knowledge of. It’s an amazing concept, and it fits right in to our current pandemic world because it can be done virtually in the safe comfort of your home. A health coach can be so helpful, in so many ways, and can literally change your life with some guidance, support, knowledge, and motivation.

Over the last few years, I’ve worked with many people that contacted me asking for advice, knowing that I had a degree in nutrition, and had taking many classes in wellness and mindfulness practices. After helping those people find the guidance and motivation they needed, they always encouraged me to take my knowledge and passion to the next level, and start my own business, which is exactly what I did-I became certified in my field, and absolutely love what I do! Helping people find the tools to help themselves is a blessing. 

So, what is Health Coaching? It can be many things, because it is uniquely tailored to the needs of each person. Health Coaching is about discovering the personal health goals of each individual, and putting the knowledge and steps into place to reach those goals. Its about personal attention, open conversation, and lot’s of motivation. It’s about discovering the things that often block us from our ultimate goal, and pushing those blocks out of the way. It’s also about dealing with our health from a proactive and holistic starting point to avoid, or reverse, issues that concern us.

Some health coaches specialize in specific fields, while others use their varied education and experience to help with a variety of goals and needs. My passion leads me to many areas of health coaching, and I’d like to share some of the successes I’ve helped people achieve.

“I’m so stressed out, I can’t make a decision, and my nerves are making me crazy!”  A huge life decision had this person unable to think clearly, and the anxiety of the “what ifs” was keeping them up at night and almost on the verge of tears for days. Big life choices are extremely stressful, and stress can make us physically sick, so the first thing we did was focus on some breathing exercises, followed by some guided journaling and mediation which soon led to calm clarity, and the choice soon became obvious. The ultimate choice ended up being the absolute best choice, and all the stress involved dissipated quickly.

“Everything I eat seems to go right through me, I’m unfocused, tired, and not sure what to do.” This is a common complaint that I hear, and more than often, it comes down to a food intolerance. This client, a young athlete, had been working with me to increase his speed and strength through nutrition, but wasn’t seeing results because of embarrassing stomach issues. When we got to the root of the problem, an elimination diet along with some serious nutritional education revealed that dairy was the culprit. 3 weeks later, this client reported a 15 pound drop in weight, razor sharp focus in school, better strength and workout intensity, deeper sleep, clearer skin, and the stomach issues were completely gone. Nutrition is now a focus in his life, and the physical and mental gains have been life changing.

“I had a baby, and I cannot drop the weight…and that baby is now 10!” Losing that baby weight is HARD. I’ve done it 4 times. It’s HARD! As a mom, you are so busy, so tired, and in a constant state of giving yourself to others, the struggle is REAL. I’ve guided many through this life changing part of life and provided the support and tools needed to drop the weight, gain control of daily schedules, and find a bit of time for some self-care and self love. Learning that it’s ok to take care of your self is the quickest way to getting all that chaos of motherhood to fall neatly into place.

“I’m putting the work in at the gym, wearing out my Fibit with steps, but not seeing the results I want.” The famous saying, “Abs are made in the kitchen, not the gym” is very true! I’ve worked with athletes and gym rats that spent hours sweating in the gym only to see results slow down after a few months. Working with them to balance their macros to fit their goals, whether it is weight loss, muscle gain, speed, energy, or focus, correct nutrition is what helped them reach their goal.

“Fifty sucks! My hormones are crazy, I can’t sleep, I crave sugar, I can’t lose weight, I can’t sleep, and I feel like I’m losing my mind!” Oh, those lovely hormone changes that greet us as we enter a new chapter of life..! I’ve been there my friend, and I did, indeed, think I was going to lose my mind. I found the keys though, and in a matter of weeks, I was feeling so much better! In a few months, I had forgotten that it ever happened. For me, it was done without hormone therapy or meds-completely through changes to my nutrition, my exercise, and my habits. This is a common issue, and I’ve shared this with lovely ladies that have managed to regain their sense of youth and feel happy and sane again! This chapter of life CAN be as awesome as you want it to be!

“We are living on fast food! Our schedules are so crazy, we are running nonstop, and we need to eat healthier, but life is so crazy!” This was a popular issue pre-Covid for most of my friends with busy families. Grabbing takeout was the easiest way to get everyone fed, even if it meant eating unhealthy and spending too much money-it got the job done, but in a less than desired manner. The solution was clear-MEAL PREP! I’m a bit of a meal prep queen-it got me through 22 years of homeschooling, working, four kids in soccer, football, basketball, art/dance/guitar/karate/co-op…etc! Meal prepping, when done right, not only provides quick, healthy, nutritious meals on the go, but saves you money, time, and sanity! I’d love to show you how this can be done!

“2020 has been unbearable to me. I’m anxious, angry, agitated, stressed and foggy headed.” It’s been a rough year, and, from the looks of it, it’s not ending anytime soon. I’ve worked with several people this year, giving them the tools to find calm in their lives, to gain perspective on making the best of their situation, and seek out the positives-no matter how small-in order to become more grateful and mindful during this seemingly never ending crisis. Helping them boost their immunity, find creative outlets, and focusing on meditative and mindfulness skills has led to them feeling empowered, less anxious, and even setting out to accomplish goals and hobbies they always dreamed about. I’ve enjoyed watching these special people make a complete 180 with their attitudes and spirits this year!

“My doctor said I can’t have (insert foods) while taking this medication.” Or, “my doctor said I need to change my diet for (reason) and I don’t know where to start.” Or, “My doctor said if I don’t change my lifestyle I could be at risk for (insert illness) Where do I begin?” These are red flag statements telling me that change is not only needed, but crucial. Navigating health and lifestyle changes when faced with possible serious future health issues is scary and daunting. As a health coach, I can work with your doctor’s orders to make them easy for you to understand, and help you make the many, usually small but important, changes to your nutrition and lifestyle that will ultimately make a huge difference.

“I’m dealing with crazy symptoms, but no diagnoses. Eczema, hives, fatigue, brain fog, food insensitivities …I don’t know what to do next.” This is my own story, and it was 4 years of no answers, many meds that made it worse, reactions to many foods with no positive allergy test. I was miserable, covered in burning hives, tired all the time, and doctors were no help-literally Googling my symptoms and having no answers. The problem is a common one, yet very ignored and often misdiagnosed. Other symptoms can include inflammation, bowel discomfort, headaches, joint pain, and weight gain or loss. Finding the solution to this took years of research, elimination diets, and supplements, but ultimately, when the answer was found, the problem completely went away-and stayed away. Nutrition and lifestyle was the absolute key, and my quality of life improved 100%.

So, as you can see, the answer to the question, “What is a Health Coach?” leads to many answers and situations. In short, as a health coach, I provide strategy, accountability and support to achieve goals and objectives to help people solve problems and live better, healthier, lives. I do this with personal attention and care, and with upmost concern for your well being and happiness. I am not a sales person, I do not push potions or products, and my only goal is helping you live your best life. I keep my fees low and manageable, and take great joy in seeing the changes that my clients make on their journey.

I’d love to help you on your journey, and if you are interested in discussing how we can best work together to reach your health goals, please feel free to reach out to me at sami@beewell.com  Let’s DO this!