Let’s Eat for POWER (Super Yummy Recipes with Only 5 Whole Ingredients!)

I recently released my free cookbook full of super healthy 5 ingredient recipes on my website, and I wanted to be sure to share them here with you! This cookbook offers 19 recipes for breakfasts, lunches, dinners, and even desserts that are full of superfoods and whole ingredients to provide you with powerful nutrients for energy and vitality-and they are super yummy as well!

To give you a sneak peek, I want to share a dessert recipe here for you to try!

Ingredients

2 cups (250g) all-purpose whole wheat flour
3 tsp. baking powder
1 cup (180g) coconut sugar
1 egg
2 apples, peeled, cored and cut into chucks

½ cup coconut oil, melted (panty ingredient)

Preheat the oven to 360°F (180°C). Prepare an 8-inch (20cm) baking tin lined with baking paper.
 
Place the flour, baking powder and sugar into a large bowl and mix well. Add in the egg and melted coconut oil and stir until combined.
 
Now add in the apples; using your hands incorporate them into the batter.
 
Place the batter into the lined tin and bake for 35-40 minutes. Once ready remove from the oven and allow to cool. Store this cake in an airtight container.

Serves: 12
Prep: 10 mins
Cook: 40 mins

Nutrition per serving:
227 kcal 10g Fats
36g Carbs 2g Protein

This is a “bonus” recipe, not included in the cookbook, just for you!

For more recipes including Protein Pancakes, Stuffed Peppers, Slow Cooked Fajitas, Black bean brownies, and many more, simply go to www.beewell.com/recipes to download your copy now!

get your free copy now!

Let’s Drop a Little Stress

If you are on a mission to reduce your stress levels (and hey, who isn’t these days) it doesn’t require you changing your entire life.  As a health and wellness coach, the biggest issue I currently see with my clients is stress. While someone may contact me looking to drop weight, get control of their meal planning, or gain control of their hormones, conversation ultimately turns to how the stress in their daily lives is the key factor behind all of these needs. Meals are not prepped or planned because of work and family schedules, balanced nutrition is easily ignored for quick take out, and weight, exercise and health ends up taking a hit because of it. It all seems to start with stress!

 I’m a big believer in creating small steps that lead to a progression of steady achievable successes that ultimately bring my clients to reaching big goals, so, I’ve spent some time coming up with some small changes you can take each day that lead up to a reduction in stress, worry, and anxiety.  My hope is that you find that by including some of these steps into your daily life, you’ll experience many other benefits like thinking in a more positive manner or becoming a more mindful and peaceful person going forward.

A Little Guided Imagery

One of my favorite ways to manage stress is by using a really simple meditation technique called guided imagery. This is simple to do and gets you used to meditation without having to put too much pressure on yourself. Plus, it is a wonderful way to be more optimistic and visualize your hopes and dreams. This technique is really helpful when you find yourself feeling very overwhelmed with the amount of stress you are dealing with, and the many things that are causing it. It helps us gain our breathe, calm our anxiety, and clear our heads so that we can approach our stressors with a more objective and positive view.

To use guided imagery, simply close your eyes, find your breath with slow, deep, intentional inhales and exhales, and imagine a scenario that puts you into a peaceful, calming environment. You might be at your favorite beach, laying in the sand under a palm tree, or walking through a thick forest enjoying the peaceful surroundings, or simply sitting in your home garden smelling the flowers. Take your imagination to that place, as clear and detailed as possible, and let yourself relax and release in the calm of your imagination.

The great thing about guided imagery is that it is easy to do, only takes a few minutes a day, and it can be done anywhere, in almost every situation (not while driving, of course!).

Have Healthy Daily Habits

Another daily change you can make to reduce your stress is to better develop your healthy habits. For many, current, negative, habits could be making stress worse, while for other’s, tweaking just a few habits could make a huge difference in stress levels. Start thinking about your physical health and emotional health as one whole health, and find healthy daily habits that are sustainable for you. You will notice that the result is a lower amount of stress.

Some healthy daily habits to consider are:

Eating a healthy, well-balanced diet. What you put into your body makes a big difference in how you feel, not just physically, but mentally as well. You can nourish your body and mind by eating a healthy diet. Focus on eating whole foods that include lean proteins like chicken and fish, healthy fats like avocado and coconut oil, fresh greens like kale and broccoli, fresh or frozen veggies like carrots and green beans, and an entire array of fruits. Be sure to drink lots of water, and watch your intake of sugar.

Getting regular exercise. Exercise is wonderful for relieving stress, and is a healthy habit everyone should make a daily habit. It doesn’t have to be hitting the gym or spending hours working out. Walking every day, going on a hike, yoga, riding a bike, or dancing in your living room all count as daily exercise.

Avoiding unhealthy habits. There are also some unhealthy habits that might be making your stress worse. For example, if you drink large amounts of alcohol or participate in recreational drugs, you may experience a sense of relief from your stress in the short-term, but in the long-term, will actually be making it much worse. Excessive amounts of caffeine can also make your stress worse.

Making sleep a priority. Everyone needs sleep, so don’t feel like getting little sleep is doing you any good. You need high quality sleep, no matter how busy your schedule is. Don’t make light of only needing to sleep a couple hours a day, because this is NOT normal OR healthy for you. Make sure you set your sleeping area up for success by lowering the temperature, having comfortable bedding, and removing blue lights and electronics. Trying to set a regular schedule of bedtime and waking time that works for you, but allows you sufficient time for rest.

Getting rest every day. Just like sleep, you also need rest every day. If you have a busy schedule, then make an appointment for rest and self-care if you have to. This is a priority to reducing stress! If you are a super busy personality type, start small, and add to this down time as you get more comfortable with resting.

Focusing on mindfulness. Mindfulness is regularly recommended for stress because it helps you live in the moment, and have a better understanding of your thoughts and worries. Practicing mindfulness every day, such as during your self-care routine, is a healthy habit you can start doing now. Be mindful of your daily routines, taste your food, admire your surroundings, enjoy the people you are with, and recognize the moments as they exist.

Use a Stress Journal

Stress and worry journals are amazing for reducing your stress. Keeping track of your moods, emotions, and stressors can provide many benefits for you, including monitoring your stress peaks, understanding more about what is causing your stress, and keeping track of any stress-relief methods you may try, and how they work out for you. Because stress can create many issues in our lives such as headaches, digestive issues, increased anxiety, problems sleeping, and work productivity issues. Tracking all of these things along with the methods you use to reduce stress can help you see patterns in what does and doesn’t work for you, or what you may need to work on.

Avoid Unnecessary Stress

Take an honest look at the sources of stress that are completely unnecessary and optional, even when it doesn’t feel that way. If you are already dealing with a lot of stress in your life, the last thing you need to do is encourage more of it.

To avoid unnecessary stress, start by learning how to say “no” to people. This is a BIG one, and a completely and freeing move-be bold, make “no” a complete sentence, and just do it! Make priorities based on your needs and abilities, and manage your time to balance the stress in your life. You will thank yourself!

You may also want to look at your current sources of known stress and make a list of things that you can do to relieve it. Delegating responsibilities, outsourcing to others, or just asking for assistance can reduce a lot of stress from many of the big activities in our lives.

I hope that you will take a few minutes to evaluate how stress may be affecting your life, and use some of these ideas to reduce it, remove it, and move beyond it. As always, if you are looking for personal guidance in your health journey, including dealing with stress and exploring mindfulness, contact me and let’s talk about starting your journey. Find peace and health:)

from my business site BeeWell.com

A Few Non-Food Tips for Losing Weight

It’s brand new year, and a lot of us are thinking about making some changes for the better. Many of us spent the last year binging Netflix, wearing comfy sweats, and perhaps munching a bit too much on our favorite comfort foods, and why not? After all, we spent a ton of time at home, rarely had to be at anything social, and well….2020. So, now that we are looking at a brand new year, and hopefully a little bit more normalcy in our lives soon, it’s only natural to think about getting our diets cleaned up and hopefully drop a few of those pandemic pounds!

As we look to change our habits, keep in mind-it takes 21 days to FORM a habit, but usually around 60 days for it to become routine in our lives. Small steps, when done routinely, can add up to huge changes over a period of time, so-think of small attainable goals that will eventually add up to big goals. This will keep you focused and happy with your progress.

Today I’d like to give you some small steps to start now that will add up to those big changes that you want to see later. Pick one or two a week, or a month, and build them into habits, then into routine, as you slowly add in more. Several small goals add up to a much bigger picture in the end!

Find Your Why!

Just claiming that you want to drop 15 pounds/eat cleaner/work out is not enough to motivate you to do the things you need to do in order to accomplish that goal. The clearest way to get your motivation in gear is to declare your WHY. Why do you want to drop those pounds? Why do you want to eat cleaner? Why do you want to workout? What are the things you envision in your life when you DO accomplish these things? Take a few minutes and really think about what you will “gain” by hitting the goal you want to hit. Make a list of those things. Perhaps you want to wear certain clothes, or feel more youthful and fit, or maybe it’s because you want the energy to lay with your kids or grandkids. Maybe you want to walk your dog without being out of breath, or maybe you’re hoping to take up an activity this spring that needs you to be more in shape. Perhaps you want to get off of medications, or see your blood pressure drop to a normal level. Write these things down, envision your life as it will be at that point, and consider how you will feel about accomplishing that. That, my friend, is your WHY.

Focus on ADDING things, not SUBTRACTING things!

Often, when we make changes in our lives to be healthier, we find that we feel restricted, or that we are losing out on things. Change your mindset! Instead of saying “I can’t eat cookies”, say to yourself, “look at all these amazing fruits I get to eat from the local farmers market”. Instead of thinking, “I have to get up and exercise”, think, “Wow, I get to go for a long walk/jog and really enjoy feeling healthy in my soul!” or, “It feels so good to have a few minutes of quiet time to just enjoy how it feels to work my body.” In addition, ADD new foods to your diet, add new recipes! The addition of these things is far more important and lasting than subtracting things from your goals! Try looking at what you GET to do, instead of what you cannot do. Change your mindset.

Lose the Idea of Perfection!

This is a big one! How many times have you started a healthy eating plan only to give up on it after eating the “wrong” foods? This is, after all, why people are always “starting” diets. Think of it this way-instead of beating yourself up for not finishing a workout, praise yourself for trying. Instead of giving up on your healthy eating plan because you had a few cookies, congratulate yourself for only having a few. Again, it’s the mindset that changes your patterns. Attempting perfection only sets you up for failure, because, hey! Who’s perfect anyway? Nothing is ever going to be perfect, accept the imperfections and find the small accomplishments that have been made. Give yourself a break. It’s all part of the process!

Get some Sleep; Rest your Mind, Find Moments of Peace

Lack of quality sleep affects SO much of your health journey. Lack of sleep creates stress, and stress releases hormones that affect your metabolism negatively. Lack of sleep keeps your body from achieving recovery mode, which results in exhaustion, poor muscle strength, the possibility of making poor choices, and increased appetite. Make your sleep a priority-set bedtime and wake time routines, turn off electronics, reduce blue light time in the evening, cool the temperature of your bedroom, and make your bed a comfortable and peaceful place. To aid in proper sleep, but sure to get adequate sunlight into your life during the daytime hours, and try to not indulge in alcohol or heavy meals before bedtime.

Make You and Your Health a Priority SELF LOVE

Honor your body, honor your goals, and honor your meals. Practice honor in all aspects of your journey and the respect you give will pay you back. Nutrition is the best medicine you can give your body. What you put into your body is what you get in return. Show your body love in all that you do, and beyond that-show yourself LOVE. Spend time doing the things that bring you joy, take up a new hobby or rediscover something that you have long given up. By bringing yourself joy, you remove stress and create a whole new peace and calm in which to live. Meditate, practice gratitude, spend time focusing on your breath. Love yourself enough to put yourself first, and the rewards of good health with come to you.

Find New Ways to Measure Success

I hate when I see images of scales on posts about dieting or healthy eating! The scale is a truly poor measurement of diet success! There’s an image that gets passed around on the internet often depicting several women, all the same weight, each with a completely different body. Personally, when I gave up on the number I saw on the scale, I quickly realized that “volume” or “weight” simply did not give a full picture of my body. Look at it this way-a tall skinny 5 pound box weighs the same as a small circular sphere that weighs 5 pounds. They are completely different though! So many factors play into weight on a scale-muscle build, bone density, how much water you drank, whether you’ve used the restroom, even having long hair! Many people find that when they are in their ideal fit shape, their weight is actually HIGHER than the goal weight they hoped for. Learn to measure your success in other ways: how do your clothes fit? How do you look in the mirror? Are you feeling lighter? Is there a spring in your step? Are you getting through workouts without breathing as heavy? Are people remarking on your success? Learn to look at how you feel and what you see instead of those numbers on that scale!

Find a Fellow Motivator!

How about a bestie that encourages you to succeed? Someone you admire that cheers you on and adds positive motivation and support to your daily life? Surround yourself with the people who have the same goals as you, people that have accomplished those goals and live them every day. These are the people that will inspire you and excite you. Find your tribe of fellow goal seekers, fellow health seekers, and follow the journey together. You can, of course, also find yourself a Health and Wellness Coach that will guide you, motivate you, cheerlead you, and help you set those goals, break them down into small steps, and reach them. You know where to find me;)

Shared from my website BeeWell.com Now offering 20% off all Health and Wellness Packages with promo code HEALTH20