Tag: diet

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

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!

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!

Let’s Fire Up that Metabolism!

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. 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.

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. So if you’re not currently getting at least six hours of quality sleep on a nightly basis, make the effort to improve your sleep patterns from today.

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.

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.

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. For even more focus on revving up the metabolism, I’d suggest a good protocol of detoxifying the system, adding probiotics, or even adding intermittent fasting to your life. This are things that I specialize in, and offer programs that are designed just for YOU. Please reach out to me if you are interested in learning how this might work in your wellness journey!

Healthy Meal Prep for the Busy Family

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 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.

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.

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!

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!

from my professional website Beewell.com

The Magic of Blueberries!

For many of us, it’s blueberry season! I just got back from the grocery store with some, and was inspired to write about them! These indigo-colored berries are sweet, long lasting, and versatile. They are a great way to jazz up salads, smoothies, yogurt, pancakes, or waffles. Not only are they tasty and easy to snack on, but they are powerhouse superfoods with a wide range of benefits. Here are just a few magical benefits of the super sweet “candy of nature”!

High in nutrition

Blueberries are very nutritious. A cup contains four grams of fiber, 36% of your daily value (DV) of vitamin K, 24% DV of vitamin C, 25% DV of manganese and 15 grams of healthy carbohydrates.

Low in calories

Although they are high in nutrition, they are low in calories. One serving of 148 grams of blueberries only contains 84 calories.

King of anti-oxidants

Blueberries are often referred to as the king of antioxidants. They contain a high number of flavonoids that reduce the risk of various types of diseases and illnesses like cancer and heart problems. 

Promote anti-aging

Daily consumption of blueberries reduces the risk of DNA damage and the development of anti-aging symptoms.

Fight various diseases and illnesses

Blueberries can help reduce cholesterol, lower blood pressure and improve your memory and other brain activities.

Workout partner

Blueberries are great for restoring and repairing muscle damage after hard workout sessions. Add a handful of them to your post-workout protein shake or smoothie.

Help in losing weight

The fiber in blueberries helps you feel full, satiates cravings, and provides you with loads of long-lasting energy. Whip up a smoothie or throw them into some Greek yogurt to help keep your snacking healthy.

Healthy digestion

Having a handful of blueberries as a dessert after your meal will help to improve your digestion and will save your body from disturbing illnesses like constipation.

Promote clear and glowing skin

Blueberries promote clear skin. The high levels of vitamin C help reduce the damages of smoke, pollution and built up makeup. Try a blueberry facemask at home to help your skin regain its glow. 

Have luscious locks

The vitamins and nutrients in blueberries can help restore the luster and shine of your hair. You can even crush a handful of blueberries and add them to your hair oil as a hair mask. Apply, let sit for a few minutes, and rinse. Your hair will feel amazing.

You are strong when your bones are strong

Blueberries contain magnesium, calcium, iron, and phosphorus that promote strong, healthy bones. Daily consumption of a handful blueberries may help repair damaged bones and reduce the risk of osteoporosis.

SO GOOD!

Blueberries can be adding to almost anything-throw some into yogurt, on top of your cereal, into salads, or mixed right into your protein pancakes or waffles. They add a sweetness that allows you to reduce the sugar in man recipes!

To get a super powerful morning or post workout kick, try making a power smoothie with blueberries as the star!

Allow yourself to be creative, use your favorite add-ons, and make this a power filled addition to your daily nutrition!

Start with your favorite milk-almond, oat, it’s your choice! Add in some spinach or kale (I promise-you won’t taste it!!), perhaps a scoop of your favorite protein powder, and a handful of blueberries and blend! To add more nutrition and power to your shake, try adding some greek yogurt, chia seeds, or flax seeds. For a little added sweetness, try adding half a banana to this. YUMMY! If blueberries are not in season where you live, frozen blueberries work just as well, and make give your smoothie an extra creamy and milkshake type of texture and taste.

If you’re looking for ways to clean up your diet, find the right nutrition for your lifestyle, learn how to reduce stress in your lifestyle, or gain focus and motivation to make healthy choices in your life to live the best life ever, please feel free to connect and set up a personalized plan just for you. You can also follow me on IG for daily inspiration, tips, and freebies.

Be blessed and BeeWell!

Intermittent Fasting 101

Intermittent fasting has become a hugely popular way of eating and living for health, fat burn, longevity, and even brain clarity. It’s not so much considered a “diet” as it is a lifestyle and eating pattern. In recent months, it’s become a huge topic in many of my circles and groups, and it’s often one of the first topics my perspective clients want to discuss when we begin our health relationship. So, this week, while searching for the perfect topic for a blog post, IF-intermittent fasting just seemed like the perfect choice!

This way of eating doesn’t so much involve “what you eat”, but “when you eat”, so the restrictions as to food choices are not as critical as most eating plans. Pairing intermittent fasting with a healthy balanced diet can result in not only weight loss, but many other really incredible health benefits as well.

There have proven to be many benefits to living the IF lifestyle. When it comes to weight loss or maintaining weight, IF works! Eating within specific time frames leads to lower calorie intake without the dreaded focus on food choices or food restrictions. During periods of fasting, human growth hormones increase quickly, leading to stored fat loss and muscle retention, and insulin levels appear to drop quickly, which makes fat loss easier. And, incredibly enough, “autophagy” occurs after a short period of fasting-this is when our cells begin to digest and get rid of old and dysfunctional cells, replacing them with new cells. There are also changes to hormone levels and genes during this process that affect longevity, aging, and help protect against disease.

While people using IF usually find that making the adjustment to this lifestyle a little challenging, they soon come to realize that it becomes a rather easy lifestyle change, and are pleased to see rapid, visible results that keep them motivated to continue on. They find that weight loss is quicker, easier, and more convenient, report a decrease in inflammation in the body, find better brain clarity and mood balance, and find that their metabolism increases, and their sleep is better. Many people even report that they feel as though they have cleansed or detoxed their entire body systems!

The WHAT and the HOW

There are several ways of doing IF, and it can easily be structured to fit your particular lifestyle and habits.

16/8 is the most popular method of this lifestyle, in which you fast for 16 hours, and eat within an 8 hour period 7 days a week. For many, this may mean stopping food intake at 8pm, and not eating another meal until noon the next day.

2/24 in another way of doing IF. With this method, fasting is done for a full 24 hours twice a week, and a regular schedule of eating exists for the remaining 5 days. Low calorie beverages are allowed during this type of fasting, and some people even incorporate drinking bone broth into their fasting phases for added gut health benefits.

5:2 is yet another way of doing IF, and this method has one eating less than 500 calories 2 days a week, and eating regularly on the remaining days. This method does have the added responsibility of counting and monitoring calories and/or marcos on the two days of restricted eating, so keep that in mind when making your plans. This form of IF only works if you are NOT using the other 5 days to eat very large amounts of food.

*All of these methods work with reducing caloric intake when a healthy, somewhat moderated approach is taken during “eating times”. Some healthy regard for fueling your body and monitoring your intake is necessary as with any healthy lifestyle choice.

In my own personal experience with intermittent fasting, I have found that it works wonderfully. I have done IF in many ways over the last several months, generally using a 17/7 schedule as a regular routine. On occasion, I fast for 2-4 days every few months to balance my gut and detox my body and soul. You can read about my longer fasts here if you are interested. My routine 17/7 eating pattern has proven to improve my sleep, and given me more mental clarity and focus. It has also helped remove my nightly cravings for carbs, which is a huge win! I have also noticed that when my fasting period is up, I am NOT as likely to want to eat large meals-my stomach seems to feel full much quicker, and I stay full for longer periods of time.

Many people doing IF use apps to track their fasts and inspire or challenge them. I have found that using an app to track my fasts does two things-inspires and motivates me to complete my fast, and, there’s something about hitting the “start fast” button each night that adds some form of “closure” to my day. It’s kind of like telling my brain and stomach “We are DONE!” It’s all about MINDSET!

Fast Habit is the first app I used, and it was a free version. It simply alerted me to start fasting each night at the time I had set, and alerted me the next day when my fast was over. Simple, basic, free. Highly recommended for the beginner.

Fastic is the app I currently use. I have the paid version for the bells and whistles. This app also sends me alerts-including one an hour before my fasting time starts in case I need to take advantage of getting in my last meal. The paid version also offers daily lessons on nutrition, mindset, diet biology, motivation, and other interesting facts. I’ve learned a lot using this app, and it’s also highly recommended. Apps, of course, are not needed, you can simply add your start and finish times to a reminder on your phone calendar.

The “WHO” in Intermittent Fasting

While many studies show that Intermittent Fasting is a safe form of eating for most adults, there are some people that should not follow this lifestyle. If you are underweight, pregnant, trying to conceive, breastfeeding, or suffer from any eating disorder, this lifestyle is not recommended.

One should seek guidance from a medical professional before attempting Intermittent Fasting if they have diabetes, low blood sugar, are on medications, have low blood pressure, or have a serious illness.

Side Effects Possibly Experienced During IF

For most healthy individuals, side effects are very mild and, as the body adjusts and adapts, temporary. Hunger pains, food cravings, low energy, disrupted sleep, irritability, bad breath, and dehydration can occur in the early stages of IF.

Many of these side effects can be due to dehydration; people tend to drink less fluids when not eating meals and snacks throughout the course of a day. To alleviate this issue, be sure to consume fluids regularly throughout the day. 64oz of water should be the goal, and tea and coffee are allowed. (keeping in mind that caffeine will dehydrate you, make sure the bulk of fluids is water!)

I hope that you’ve learned a few things about this “all the rage” healthy lifestyle choice and perhaps have decided to try this out for yourself. If you’d like to learn more about intermittent fasting as a lifestyle, or are looking to make other healthy lifestyle changes to improve your life, I encourage you to reach out to me for a free and fun conversation about finding the steps, information, and motivation to live your absolute BEST life!

Please visit my professional site BeeWell.com for more info, freebies and tips!

Super Fresh and Healthy Summer Eating: Starring Kale!

It’s summer time for many of us, and it’s a fantastic time to add some fresh, light, and healthy veggies to our diet! If you’re looking for a power packed but super low calorie vegetable to add to your summer meals, leafy greens like kale, is a great choice. Kale grows well year round and is easy to find at any grocery store. It is a superfood filled with health benefits like helping to reduce various types of cancer and type 2 diabetes, boosting digestive health, and helping to manage blood pressure. Kale has antioxidants to help remove toxins from the body, as well as fiber, and a huge range of vitamins and minerals like vitamin C, K, and A, as well as calcium, magnesium, and manganese. Kale is a perfect staple for many diets, from clean eating to Paleo or Keto. At 33 nutrient packed calories a cup, kale is considered one of the most nutrient dense foods on the planet!

To get you started on your quest to add this amazing green to your diet, here is a personal summer favorite recipe of mine-chicken kale soup, as well as four different types of kale salads to try out this summer!

Chicken Kale Summer Soup

1 sweet Onion chopped

1 bunch scallions chopped

2 tbsp minced garlic

3 carrots sliced

1 tbsp butter

½ bunch kale, washed and torn into small pieces

1 15oz can diced tomatoes rinsed

2-3 chicken breasts cooked and chopped

6-8 cups chicken broth

salt and pepper to taste

Saute the butter, onions, scallions, garlic and carrots until soft, add chicken broth and heat to a beginning boil. Add chicken and tomatoes, cook on low heat for 10 minutes. Add kale pieces, and salt and pepper to taste. Cook on very low heat an additional 10 minutes.

This is a super tasty, very light summer soup that is less than 90 calories a serving.

Citrus Kale Salad with Dressing

2 ruby red grapefruit

2 oranges

6-8 oz kale washed and torn into smallish pieces

3 tbsp orange juice

3 tbsp white wine vinegar

2 ½ tbsp. Dijon mustard

1 tsp sugar

1 tsp kosher salt

1 tsp honey

pepper to taste

¼ cup extra virgin olive oil

small red onion sliced

4 oz feta or goat cheese

Peel and section oranges and grapefruits, removing pits. Cut into bite sized pieces.

Mix together orange juice, white wine vinegar, Dijon, sugar, salt, and olive oil-whisk until blended well. 

Toss kale, onion, and ½ of dressing together, add salt and pepper to taste. Top with citrus pieces, onion, and sprinkle with cheese. Serve with remaining dressing.

And, a few other super easy ideas for superfood kale salads:

Chopped Kale Superfoods Salad

This salad is great when you want a chopped salad and have some berries and quinoa you want to use as well. Adding quinoa, makes it a heartier salad that really fills you up. It’s an ideal meal if you follow a clean eating diet.

 Use chopped kale for this chopped salad, then add rinsed uncooked or cooked (cooled) quinoa for a nice crunch. You can add a variety of superfood toppings to this for a powerful summer meal.  Berries, like cranberries and pomegranate seeds work well with this. For more crunch and added healthy fats and proteins, add some crushed walnuts as well.

Kale and Veggies Salad

Another great option for kale salad is one that uses even more veggies. You can also add berries to this salad if you wish as well. Simply replace your lettuce with kale!This can be a good main course, but it works well as a light lunch or a side dish as well. This salad uses fresh kale, along with some brussel sprouts, broccoli, and cauliflower, all of which are available throughout the summer season. If you want to add a little fat to the salad, you can add some bacon bits as well. Nuts taste great on the top. Leave it as-is or make a simple dressing with olive oil, red wine vinegar, honey, and some lemon juice.

Kale and Apple Salad

Kale happens to taste great when combined with sweet fruits. This kale and apple salad is perfect when you want to combine fresh flavors for a brand new taste. Use your chopped kale, along with some sliced sweet apples, blueberries, raspberries, strawberries, or even sliced and pitted cherries, and add some chopped walnuts or almonds. To add more protein to this salad, add sprinkles of goat or feta cheese. Add a splash of lemon juice for a tasty light dressing.

The Absolute Beginners Guide to Eating Healthy

If you’re currently not eating a healthy diet, it can be difficult to start such a plan. However, healthy eating, along with some enjoyable form of exercise is very important for maintaining good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet.

A great first step when you want to start eating your way to a healthy lifestyle is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a smart choice to keep junk foods and beverages out of your house so you will not be tempted to snack during those times of day when you find yourself eating out of boredom or stress. If you’re worried about being hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping small portions of those foods for special occasions only. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you crave.

Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To start eating healthy, we must begin by thinking healthy. Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for them, but few people understand why. The key is learning about the nutrients the body needs to be at it’s optimal health. When you understand how specific nutrients work and why you need them, it becomes easier for you to make healthier choices for your body. Knowledge, especially in this case, really is power! You body, after all, is a machine and machines run best when powered by the right fuel!

Preparation is a major key in starting a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you are probably more inclined to grab a rushed meal-that will probably do more harm than good. So plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap or some lean meat, and some fresh fruit and vegetables. Try a little meal planning for your evening meals-having a planned, prepped and ready meal waiting for when you arrive home would be ideal, but in our fast paced lifestyle, sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week before you do your weekly shopping. Focus your meal prep around 2 main foods each week. For example, in week 1, plan 3 meals using chicken breasts, and 3 meals using lean beef. Cooking those foods at the same time, then adding other ingredients to make several prepped meals will ensure that you have healthy, tasty foods available when you are too tired to plan or cook. Think: chicken breasts with a hearty salad one night, chicken and bean chili another night, and even a hearty chicken soup for another meal. Doubling up on these foods can also provide easy healthy lunches.

When planning your grocery shopping, always have a plan and a list ready. To eat as clean as possible, and to avoid the temptations of high calorie, nutrient low, packaged foods, focus your shopping trip on the perimeters of the store: produce, meats, dairy. Fill your cart with seasonal fruits and veggies for side dishes and snacks. Look for lean cuts of meat, and lower fat versions of your favorite daily products. Never shop when you are hungry! Have a small healthy meal or snack before leaving for your shopping trip so that you are not tempted into buying things just to satisfy your need to eat.

Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be.

If you are ready to take the next step but looking for guidance, knowledge, and motivation, consider setting up a time to discuss and set your goals, gain the nutritional knowledge that you need, learn meal planning and prep, stress relief, and more, and get started on a fantastic journey to finding yourself in the best health possible. Today can easily be a changing day in your life. Contact me now for a free 30 minute call.

www.beewell.com

Gaining the Mindset for Weightloss

Weight loss is one of the most challenging things you can do, but also one of the most rewarding. It not only changes your body composition and improves your physical health, but it can also improve your mental health at the same time. The problem is often not with your physical body, but how your mind reacts to changing certain lifestyles that will help you lose weight and keep it off.

Often, when we make the decision to create healthy changes in our lifestyle, it’s based on something negative that has happened; a doctor has said something to worry us, we don’t like the way we feel, our clothes don’t fit the way we want them to, or we don’t like what we see in the mirror. Those negative prompts get us thinking about making changes, and often times, the changes that need to be made are not exactly the things we want to do, and this just sets us up for a negative, and seemingly impossible, task that is just not sustainable in the long run. The answer to this endless cycle is mindset!

What is MINDSET?

Mindset, in the general sense, is the set of beliefs that shape how you make sense of the world and yourself. Mindset influences your thought patterns, your feelings towards things, and how you will react to situations around you. There are two types of mindsets: fixed and growth.

Fixed mindset is the belief that things are simply the “way they are”, and that those things cannot be changed.

Growth mindset is the belief that you have the power and ability to make the changes you need to reach the goals that you desire.

To achieve the needed mindset for weight loss-or any health changes you wish to make in your life-the mindset needed is, of course, GROWTH! You need to believe that you CAN! And, believe me-you CAN. To get you started on your journey to a healthier you, here’s a few things to think about. I encourage you to think about these carefully, reflect on them, and even journal or make a list to help you find the clarity you need to get started on the right track.

Find a Positive “WHY”

It’s important to put a positive spin on your “why”. Instead of thinking about losing weight to avoid needing a medication or lowing your blood pressure, try to find a positive reason, like feeling younger, or being able to play more with your grandchildren. Instead of thinking about losing weight because you clothes don’t fit the way you want them too, try switching your thoughts to how awesome you will feel when you simply don’t have to feel self conscious in anything you wear. Instead of thinking about what you “can’t eat, wear, do” in your life, think about the things you CAN or WILL do. Think about them often. Write them down. Talk about them. Plan for them. Replace your negative thoughts with positive thoughts, and you will find that the entire process becomes less daunting; less restrictive, and less like a chore.

Why Are You Overweight, or Why Do You Struggle With Your Desired Weight?

In order to have a healthier mindset to help you lose weight, you first need to figure out what the main purpose for your weight gain is. This can be something from your childhood, unhealthy habits, food addiction or disordered eating, and medical conditions. Sometimes, your weight is determined by genetics or a medication you are taking, so weight loss and your mindset is going to be much different than if it is from your mental health or simple unhealthy choices you have been making. Knowing the clear reason behind any excess weight will help you get a plan in action to get it off.

Keep Weight Loss Simple

Once you have figured out your WHY, and pinpointed why you have gained weight, you are on the right path to developing a healthier mindset for weight loss. It is important to start by making it very SIMPLE. Don’t try to do a complicated, fad diet, a crash diet, or anything that might be hard on both your body and your mind. Don’t try to lose 10 pounds in a week or start your diet at the same time as a rigorous fitness routine. Start slow, keep it simple, and give yourself enough time to really understand the process. Remember, small steps add up to big changes, but big changes all at once are exhausting and often left far behind in our thoughts. One or two small changes in a week’s time are more than enough. Build on changes as you go, adding as you feel more empowered. It’s better to make four small changes consistently over 4 weeks, then it is to make 4 changes in one week that only make your life seem restrictive and difficult.

Choose Your Own Goals and Path

Your journey has to be your own! What works for your co-workers or best friend is likely not the best choice for you! If everyone is eating keto, but you don’t like the menu choices-it’s NOT going to work for you. If your best friend is dropping weight by running several miles a day, and you hate outdoor exercise-it’s NOT going to work for you. You absolutely NEED to find changes in your lifestyle that work for YOUR life. You need a movement program that you enjoy, not one that you dread. You need foods that you love to eat, not foods that make you feel restricted. Your plan needs to be focused on you. (If you need help with this-this is my specialty! Let’s chat!) You should find some excitement in the changes you are making, because in the end, those changes will be easy to sustain.

Get Educated

One of the best ways to stick to health lifestyle changes is to become educated! Spend a little time researching the foods you eat, read the ingredients on your packaged and processed foods, learn how foods work in your body, and how exercise affects your overall wellbeing. Working with a health coach or a nutritionist is a great place to start in understanding how the foods you eat work with your body, and how overall wellness-stress, sleep, exercise, mindset-affects how you feel and how you live.

Be Mindful

Recognizing emotions and feelings towards food, eating, and how we live our daily lives can really help you understand why and where changes need to be made for the better. For example, eating while stressed is a huge factor in weight gain. Recognizing the pattern can lead you to finding other ways of relieving stress. Rushing through meals, or eating on the go are other factors in our weight. Learning to be mindful of our meals, taking time to enjoy the foods we eat, noticing when we feel satisfied and full, are all important factors in weight loss and weigh control.

Gravitate to Positivity During Your Journey

Find your support! Gain a healthy tribe of like-minded people! Consider a health coach to guide you, motivate you, and keep you focused. Avoid people who are going to bring you down, encourage unhealthy eating habits, or who talk down to you along the way. This journey is life changing, and you will find that it’s a much easier and pleasant path if you surround yourself with people that believe in healthy living, and believe in YOU.

Learn to Focus on the Now

Instead of focusing on the scale, the mirror, or “the number” you wish to see, focus on each moment. Looking into the future at a point in which you will feel you have reached that ultimate goal will only make you exhausted. Focus on hourly and daily goals to keep your motivation positive and constant. Pat yourself on the back for your healthy breakfast, celebrate the fact that you stopped eating after 7pm, congratulate yourself for getting a power walk in! Do this ALL day, EVERY day and remember that it’s these small steps, these small victories that will get you to the BIG goals!

Ask for Guidance, Find a Cheerleader, Make it Happen!

Consider finding a health coach to help you find the right mindset and program that will work for YOU. Unlike other generic “diet” plans, a health coach will work with you personally to design a plan that will be all about YOU. This plan will be about your goals, your choices, and your needs, and fit perfectly into the lifestyle you have and crave. A coach will help you find and set small, but specific, measurable and celebrated, attainable, relevant, time focused goals in each session, and celebrate them with you as well. They will help you change negative thoughts and habits into positive actions, as well as educate and inform you when you may be feeling overwhelmed by the vast amount of information that surrounds us daily on the internet and in society. It’s time to find what works for YOU, and make it all about YOU and your goals. If you’re ready to see what that might look like in your life, let’s chat! I’d love to put a plan together and get you where you want to be!

from my business site BeeWell.com