Tag: nutrition

Healthy Meal Prep for the Busy Family

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

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

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

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

-kids are picky eaters

-spouse refuses to eat “rabbit food”

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

-it’s too expensive

-it’s too time consuming

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

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

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

Make a Plan and Think Streamlining Your Proteins

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

Check Your Schedule Plan your Shopping

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

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

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

Plan Your Cooking

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

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

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

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

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

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

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

You will need:

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

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

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

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

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

Summer Sweet and Healthy Strawberries

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

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

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

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

Strawberry Spinach Salad

Ingredients:

– 4 cups fresh spinach leaves

– 1 cup sliced fresh strawberries

– 1/4 cup crumbled feta cheese

– 1/4 cup sliced almonds

– 2 tablespoons balsamic vinegar

– 1 tablespoon extra virgin olive oil

– 1 teaspoon honey

– Salt and pepper to taste

Instructions:

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

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

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

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

Strawberry Watermelon Salad:

Ingredients:

– 2 cups fresh strawberries, hulled and halved

– 4 cups cubed watermelon

– 1/4 cup fresh mint leaves, chopped

– 2 tablespoons lime juice

– 1 tablespoon honey (optional)

– Fresh basil leaves for garnish (optional)

Strawberry Watermelon Salad

Instructions:

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

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

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

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

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

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

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

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

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

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

Better Skin

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

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

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

Enhanced Energy Levels

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

Reduced Inflammation

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

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

Easier Weight Loss

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

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

Better Sleep

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

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

Stronger Immunity

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

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

How to Remove Sugar from the Diet without Losing Your Mind

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

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

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

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

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

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

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

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

It’s Time for Pumpkin Everything!

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

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

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

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

Pumpkin Muffins with Almond Flour

Heat oven to 350 F

Line muffin tins with cupcake papers

Ingredients

~In large bowl-MIX

1 ½ cups blanched almond flour

½ teaspoon salt

2 ½ teaspoon cinnamon

¼ teaspoon ground nutmeg

¾ teaspoon baking soda

~In small bowl-MIX

4 large eggs

¾ cup canned pumpkin

1/3 cup maple syrup

1 teaspoon vanilla extract

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

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

Calories 133

Carbs 11 grams

Protein 5 grams

Fat 8g grams

(nutritional info not including any add ins like nuts)

Ready to BOOST that Metabolism?

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

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

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

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

Don’t Overdose On Caffeine

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

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

Look For Opportunities To Stay Active

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

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

Moderate Your Alcohol Consumption

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

Stay Hydrated

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

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

Get At Least 6 Hours Of Sleep Per Night

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

Eat When It Suits You Best

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

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

Utilize Spices

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

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

Base Each Meal Around Protein

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

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

Get Plenty Of Fiber

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

Avoid Processed Carbs

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

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

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

Consider Macro or Carb Cycling

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

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

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

In health and wellness,

Sami Bee

from my business site Beewell.com

Super Sweet Potatoes

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

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

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

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

Summer Sweet Potato Salad

5 cups sweet potatoes  chopped into small pieces

½ tbsp olive oil

½ tsp sea salt

3 oz baby spinach chopped

¼ cup red onion diced

1 tbsp apple cider vinegar

¼ cup dried cranberries

1 tbsp lemon juice

½ avocado chopped into small pieces

Preheat oven to 400F

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

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

Serves 4

Nutrition Labels 101

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

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

Servings and Serving Sizes:

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

The Ingredients:

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

Reading Nutritional Percent Values:

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

Sugars:

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

Fats:

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

Best Advice!:

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

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

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

Reposted from my business site BeeWell.com

Amazing Almonds

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

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

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

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

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

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

Low Carb “Pancakes”

5 large eggs

2 teaspoons vanilla extract

1 cup almond milk

6 tablespoons melted butter (must be cooled)

3  1/3 cups almond flour

6 tbsp Swerve Sweetener or Monk fruit sweetener

1 tbsp baking powder

½ tsp salt

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

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

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

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

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

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

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

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

Nutrition:

Cals.  130

Fat 11 grams  Sat 4.5 grams

Carbs 8 grams  Fiber 1 gram

Protein   5 grams

Superfood Super Sunday

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

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

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

2 slices of pepperoni pizza

6 wings

Nachos with cheese and toppings

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

4 cookies

2 beers (only 2!)

2 sodas

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

GO TEAM!

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

Healthy Deviled Eggs

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

 Ingredients:

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

Plain whole milk Greek yogurt

Dijon Mustard or your other favorite spiced mustard

Salt and pepper

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

 Directions:

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

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

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

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

Keep chilled until ready to serve and enjoy!

Zucchini Fries

Ingredients:

1 lb.  zucchini

1 clove garlic, crushed

1 egg

1 tsp.  milk

4 tbsp. breadcrumbs

1 tsp. dried oregano

1 tsp. dried thyme

3 tbsp. olive oil

Directions:

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

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

On a separate plate, have your breadcrumbs ready. 

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

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

Season with salt and serve.

Nutrition per serving: Serves 4

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

Veggie Chili Salad

Ingredients:

14 oz. can black beans, rinsed, drained

7 oz. can sweet corn, rinsed, drained

1 red bell pepper, sliced

bunch coriander, chopped

5 oz.  hot salsa

Directions:

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

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

Serving suggestions:

Guacamole Baked Tortilla chips Veggies

Nutrition per serving: 4 servings

 144 cal    2g Fats 28g Carbs     8g Protein

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!