Getting Over an Overdone Holiday

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

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

Get Rid of Holiday Treats

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

Stock Your Kitchen with Healthy Foods

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

Eat Small Balanced Meals

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

Flush it All Out

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

Try Soups!

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

Cut the Alcohol

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

Show Yourself Some Love

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

Consider a Sugar Detox

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

Find Support

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

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

Healthy Holiday Food Hacks and Facts

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Easy, Tasty, Healthy Pumpkin Cake

Serves: 8.

Prep: 10 mins

Cook: 50 mi

Ingredients:

3 eggs

¾ cup (150g) coconut sugar

1 cup (230g) pumpkin puree

2 tsp. cinnamon

1 cup (125g) self-rising flour

Preheat the oven to 375°F (190°C).

In a large bowl, combine the eggs and sugar.

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

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

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

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

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

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

Nutritional Info

154 kcal   2g Fats   34g Carbs  3g Protein

Let’s Have Some Food Fun! Thanksgiving Edition!

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

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

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

Enjoy my video:)

Some fun Thanksgiving food facts! Eat mindfully!

Gift Yourself a Healthy Holiday

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

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

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

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

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

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

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

Take a Bite into Great Health with Apples!

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

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

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

~The apple is a member of the rose family

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

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

~the largest apple ever produced was over 3 pounds

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

~the average apple has 10 seeds

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

~Apples were planted by Pilgrims in the Massachusetts Bay Colony

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

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

Packed with nutrition!

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

Good for elimination and bowel health

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

Keep your body young.

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

Excellent For Weight Loss Efforts

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

Protects your Bones and Joints.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Find Endless Energy in Your Life!

This year(s) have been pretty exhausting. I hear it daily-people are so tired, and everyone seems to be looking for a boost of energy that doesn’t involve MORE coffee or energy drinks. Because of this, I decided to spend some time putting together a little guide on Canva (love Canva!) with all of my best tips and information on increasing energy levels while also changing the mindset for an all around boost of positive energy.

Included in this free to download ebook: wellness tips for all around health and happiness, food and supplements for more energy, tips on organizing your routine for optimal health, and daily trackers with affirmations to get you started on the right path.

If you’ve been dragging a bit, reaching for too much caffeine, or just not feeling like you have enough energy to do ALL of the fabulous things you want to do, this guide can help get you on track and feeling ready to create, enjoy, and live the life you deserve and desire-and you DO deserve it!!!

You can find the guide here (this is my main business website). I hope you enjoy it-and maybe take some time to look around while you are there-there’s lots of other freebies to find!

Bee Well,

Sami Bee

Healthy Choices When Dining Out

For many, life is beginning to look a bit more “normal” after too many months of 2020, and that may mean more dining out with family and friends. One of the biggest questions I hear from my friends and clients these days is how to navigate a fun meal out without overdoing it or falling completely off of their health goals. As we move into cooler months, with less cookouts and BBQ’s, and more opportunities to dine out, I thought this might be a great topic to address.

Who doesn’t love dining out? Having someone wait on you, cook for you, and the chance to order dishes you might never prepare at home! Being able to relax and just enjoy good food and company without the worry of shopping, cooking, or cleaning up-so much fun! But for many that are trying to stick to a healthy lifestyle, dining out can bring many challenges. Portion sizes are usually massive, ingredients tend to be super rich, and we truly have no way of knowing exactly what, and how much, we are consuming.

The first thing to remember when dining out is to focus on enjoying your food and company without over-indulging. Pay more attention to your companions and savoring every bite, and you will find yourself more relaxed, and more mindful of what you eat. Dining out should be more about experiencing all of your senses-the different tastes, the aromas, the music, the lighting, and the mood-and less about filling your stomach. Relax, discuss the foods, try bites of different foods, and be fully aware of everything around you.

Plan Ahead

Fortunately, most restaurants offer their menus for online viewing and ordering. Take advantage of this by looking at it the menu ahead of time and coming up with a game plan for how you will order and eat. This can remove the stress of trying to come up with the perfect plan while others are talking or discussing what they might order.  Have a back up plan as well, just in case a menu item has sold out or isn’t available. Plan your meal based on a healthy protein source, veggies or salad, or even a healthy soup to begin your meal. Avoid the breadbasket, and ask to have your soup or salad brought before the entrée.

Don’t Starve Yourself!

Heading into a restaurant with an empty stomach and uncontrollable hunger is NOT a good idea! I’ve known many people that decided to not eat all day so that they could indulge at a dinner out, and it never goes very well. Plan to eat small, balanced meals throughout the day to avoid a situation in which you are hungry, cranky, and not thinking clearly. This can lead to overeating, and even binge eating.

Avoid “Bad” Words!

When deciding on your meal of choice, try to avoid the “bad” words. These words include “deep fried”, “rich”, “buttery”, “creamy”, and “battered”, just to name few. Instead, look for words like “fresh”, “farm grown”, and “lean”. Knowing the proper language can make choosing a meal so much easier.

Balance Your Plate

Be sure that your plate includes many colors, and a variety of nutrients. Base your meal on a healthy protein, and fill the remainder of your plate by ordering fresh veggies and a healthy grain like a rice dish, sweet potato, or baked potato. Ask for toppings, dressings, sauces, and condiments to be on the side so that you can control how much is on your food. *Did you know? Many restaurants use over 3 tablespoons of butter when serving a baked potato???? That’s 300 calories and 36 grams of fat in just a topping!!!!

Consider ½ To Go

This is one of my favorite tips for eating out! I’ve done this many times, and I’ve also had many times that I wished I had done so!

Ask for half of your meal to be placed in a carry out container before it even comes to the table. Portions are SO huge, and most can easily be divided into more than one meal-take half for lunch the next day! This allows you to focus on conversation and company, without the sudden realization that “Oh, NO, I ate ALL of it!” I have found myself in this situation-stuffed uncomfortably, barely realizing I was eating, and not feeling great after-even into the next day. I LOVE having leftovers for lunch the next day-and leaving dinner without feeling stuffed.

Share Treats

Because dining out is an experience that is to be enjoyed, be sure to indulge in small amounts of yumminess! Have a small taste of the appetizers, try a side portion of a new item on the menu, and yes-grab a fork and share the dessert! Everything is allowed in MODERATION!! Taste, enjoy, roll your eyes back in your head and say, “Ohmygosh, that is SO good!” But do it in moderation!!!

Make the Toast

Alcohol is a HUGE conversation with clients these days-absolutely HUGE. Due to that, I have done a great deal of research on the subject, and come up with a list of “healthier” drinks to avoid high calorie and high sugar intake. Sugar content in many alcohol beverages is super high, and I have found that for many that focus on healthy eating, the sugar hangover can be worse than the average alcohol hangover-even in small amounts of indulging. To avoid this, focus on spirits with low sugar content like tequila, vodka, and gin, and be sure your mixer of choice is not full of sugar as well. Avoid simple syrups and pre-made mixers, and focus on fresh juices or sugar free sodas. Keep in mind-alcohol slows your metabolism, and processes in the body AS a sugar.

Most importantly-stay hydrated! For each alcohol-based beverage, have a glass of water. You will thank me in the morning!

Be Mindful and Enjoy

Dining out is a fun activity that should be enjoyed completely and fully. Keep this in mind, plan and order carefully, and relax and enjoy! I truly believe that while our nutritional intake should be a clean as possible much of the time, food can also be an adventure of tastes that should be relished. Keeping the adage “everything in moderation” completely applies here. Be mindful of your meal and your company, embrace all that comes with it, and enjoy without overdoing.

If you’d like more info about finding your perfect, personalized health plan or reaching your goals, I’d love to help you on your journey! Let’s talk!

Also, make sure to download a free copy of my e-book, The BeeWell Guide to Clean Eating to get you started!

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