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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 activit ies 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

In a large bowl, cream butter and confectioners’ sugar until light and fluffy. Slowly add flour and cornstarch, beating until well blended.
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.
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