Soaked Super Cereal - Drinkable Yogurt or Overnight "Oats"

If you don't know, kefir is a probiotic drink very similar to yogurt! 

Because of the live and active cultures, it is great for supporting a healthy gut. You can get kefir in a bunch of flavors, but I prefer plain because it is free of any added sweeteners. Plus, it's easy to add your own flavors!

 This recipe is great because it's like a porridge and smoothie combined.

It's drinkable, yet still chewable like a yogurt. 

This recipe can switch up the traditional porridge, replace overnight oats, or be eaten as a snack!

Classic Snacks

The Balanced Bee"Go-To's"

For when you need a little pick-me-up between meals, a snack post-workout, or a late night fix to hold you until morning, these are classic pairings you can reach for:

 Fruit/Veggie + Almond Butter

• Banana 
• Carrots 
• Apple
• Celery

Fruit/Veggie + Coconut Butter

• Banana 
• Sweet Potato * especially good post workout

Mindfulness is better. Why I no longer count calories:

I counted calories because it was a starting point for me to see the affect my food choices had on my weight. It took me a long time and a lot of mindfulness, but I was eventually able to eat again without thinking about the number of calories in every bite of food I was putting into my mouth. 


The obsessiveness of counting calories affected me in a negative way. The biggest problem was instead of satisfying my hunger, I was focusing on the math equation in my head that would get me to my goal weight.

Why you shouldn't over simplify calories:

• The calorie counts are usually drastically low - the one size fits all number they give in magazines isn't applicable to everyone. It's downright dangerous.

• Take one girl who is 5'8, medium build, and highly active. Take another who is 5'1, small build, and moderately active. 

• There is NO way they can both listen to the same calorie count given in the magazine to lose weight. 

• IFYM is better for calculating closer to your caloric needs, but it still promotes an unhealthy relationship with your food. 

• It's not very simple. It requires you to measure and/or weigh your food so that you eat only what is within your set caloric and macronutrients limit for the day. 

• It's tedious and mentally exhausting. 

Now, I understand that listening to your body seems really, really hard. I mean, it kind of feels like that is how you got here in the first place. But.. that's not completely true.
I'll show you listening to your body now versus listening to your body then is completely different.

The key is mindfulness:

• Eat when you're hungry, don't eat when you're not 
• Give up processed foods 
• Stay away from added sugar 
• Focus on nutrient dense, whole foods 
• Stay active and busy (keep yourself occupied so that all of your energy is not focused on your diet) 
• Join a whole food community: Try Whole 9 Life's Whole 30 program or go to Balanced Bites and join their 21 Day Sugar Detox - they're free! 
• Focus on the entire encompassment of a healthy lifestyle, not just the diet 

My Eating Guide

Note: this is how I eat.

I have had success with eating by these guidelines, but everyone is different. Make sure you choose what works for you and listen to your body.

For more specific information on what I eat, check on my "Optimal Food Choices" post here.

But if you're curious... this is what I do:

• In my diet I emphasize the best sources of protein, carbs, and fats from the "best sources" list below - along with vegetables, probiotics, fruits, nuts, and seeds
• I watch my intake of the foods in the "be mindful" list below
• In my diet I de-emphasize: grains, legumes, soy, sweeteners, most dairy, and baked goods
• Dairy and gluten can be a big problem for a lot of people! I choose not to eat gluten unless it is from sprouted bread, and I mainly only eat diary from organic plain greek yogurt and kefir. But listen to your body and do what works for you personally.

Best sources of:

protein: lean meats, eggs, seafood, greek yogurt, tempeh

fat: olives, egg yolks, avocados, coconuts, ghee (clarified butter), fats from grass-fed animals and wild-caught fish, nuts and seeds

carbs: vegetables like winter squashes and potatoes, fruits like apples and bananas, white or wild rice, quinoa, lentils, buckwheat groats

Be Mindful of:

grains and legumes: they do contain nutrition, but can easily lead to a diet high in carbohydrates, which is not optimal. They also tend to replace better sources of calories and nutrients.

soy: it is only fine fermented, organic, and in very small doses. Processed soy like tofu and soy protein is not my idea of a healthy food, so it is not in my diet.

nuts and seeds: these are a very high calorie food, so I keep it to about a 1/4 cup of nuts or nut flour, or about 2 tbs of nut butter (note: peanuts are a legume not a nut!)

oils: I do not eat any highly refined industrial seed oils because they are very inflammatory and contain high levels of Omega-6 fatty acids (ex: canola, corn, peanut, safflower, etc.)

condiments: make sure they have no industrial seed oils or added sugars snuck in! good news: it's usually fairly easy to make your own version ;)

baked goods: even "healthy" baked goods should not be a staple food in your diet (even if they are grain-free, gluten-free, etc.)

sweeteners: I use glucose over fructose - which is why I choose to avoid agave, fruit juices, and sodas. all sugar is basically empty calories (although there seems to be some benefits in consuming raw honey) - if i need a sweetener I stick with raw honey and real maple syrup

chemicals: try to avoid pesticides by choosing organic foods (especially the dirty dozen) Also, when buying cans be careful of BPA! (to be safer make your own or choose a product that comes in glass or another type of container)

******* I am not certified in any health-related field. I am not giving medical advice, I am only sharing what worked for me!***********

Optimal Food Choices

It's simple: Eat Real Food. 

I'm all about local, sustainable, organic, and highly nutritious foods. It's no secret that eating this way will make you feel great on the inside, and thus you may end up looking pretty good on the outside too!

Here is my list of optimal food choices: 

meat: lean, grass-fed otherwise organic (all parts, muscle meat, fat, organ meats, bone broths, and gelatin)

seafood: wild caught and sustainably fished, (fish, shellfish, and yes seaweed!)

dairy: organic, grass-fed, not fat-free, raw or lowest pasteurization possible (milk can even come un-homogenized too, meaning the fat will separate)

eggs: organic if not pasture-raised

oils: non-industrial, low omega-6 oils (avocado, coconut, sesame, and olive are good choices)

nuts and seeds: usually soaked and/or sprouted is best, otherwise raw - dry-roasted is fine, organic if possible (note: peanuts are a legume, not a nut!)

grains: soaked and/or sprouted if possible, organic if possible

legumes: soaked and/or sprouted if possible, organic if possible

vegetables: all - organic if possible (especially the dirty dozen), more non-starchy than starchy vegetables, especially a lot of dark and leafy greens

fruits: all - organic if possible (especially the dirty dozen), more low sugar like berries, kiwi, grapefruit, etc. than high sugar like pineapples, bananas, apples, and mangos, etc.

probiotics: kimchi, sauerkraut, yogurt, kefir, and other good quality fermented foods - must contain live and active cultures (found homemade or only in the refrigerator section of grocery stores)

sweeteners: local if possible raw honey, pure maple syrup, fruit (if dried or prepared - no added sugar)

soy: only only only organic and fermented soy products (ex: miso and tempeh)

extras: reliably sourced coffee, tea, spices, herbs, low sugar vinegars (apple cider, balsamic, white), bee pollen, 70%+ cacao products, raw cacao, sauces, condiments

flours: coconut flour, almond flour, arrowroot flour, and tapioca starch

fats: both coconut and avocado kind of fall into their own category - I eat both for good quality fat sources

******* I am not certified in any health-related field. I am not giving medical advice, I am only sharing what worked for me!***********

The Bee Food Philosophy

Start looking at the things you are putting in your mouth and ask yourself, "What is this doing for me?"

For a more specific list of "real foods" check out my posts here and here.

Just Eat Real Food

• What you eat should actually BEE food. It shouldn't resemble food, it shouldn't take the place of food, and surely shouldn't be a mystery as to what it is. 

• Stop looking at food as part of a "diet" and start looking at it as nutrition. As soon as you change the perspective of your dinner plate, the idea around your what you eat starts to change with it. 

• Food is fuel for your body (and I don't mean just by calorie). It's the vitamins and minerals - all the good micronutrients - along with the macronutrients you need to be strong and healthy. It's your life source. 

1. Eat the right amount of carbohydrates for your goals, activity level, and body type - 

• This does NOT imply you have to eat a low carb diet (although lowering your daily intake of  carbohydrates may result in weight loss)

• Replace as much of the refined carbohydrates in your diet as possible with better choices - Most refined carbohydrates like pastas, breads, and baked desserts are usually highly processed and/or contain added sugars

• My main sources of carbohydrate are starches, vegetables, fruit, and some sprouted breads and gluten free grains like quinoa

2. Eat your vegetables - 

• Vegetables fall into two primary categories: starchy and non-starchy 

• Eat as many leafy greens as you like, and be sure to add in plenty of other non-starchy veggies too! These are high in vitamins and add bulk to your diet. They help keep you full and add flavor, volume, and variety to your meals.

• Steam, sauté, bake or roast them - the options are endless!

3. Get enough protein - 

• Lean meat is a very important part of your diet. Chicken breast, turkey, lean beef, and seafood are great sources of protein. 

• Eggs and plain greek yogurt are also good sources of protein.

4. Load up on healthy fats - 

• Olive oil, coconut oil, ghee, nuts, egg yolks, grass-fed butter, avocado, and fats from wild-caught fatty fish and grass-fed animals

• This is not including fatty meats from grain fed animals, trans fats, and high omega 6 industrial oils (like canola, peanut, corn, etc.)

• Fat is important for the absorption of vitamins and minerals. 

• Fat is crucial in satiety (the things that makes you feel full). It keeps you satisfied and adds flavor to food.

• Remember: fat is important!! It is high in calories, but don't be  afraid of healthy fats because they are crucial to a healthy diet. 

5. Sugars - LIMIT AS MUCH AS POSSIBLE. This is key. 

• Sugar messes with weight loss and provides empty calories.

• It is highly inflammatory to the body.

• Alternatives for me are using ripened bananas to sweeten foods or to consume whole fruit since it has fiber along with its high fructose content. 

• Small amounts of raw honey or puremaple syrup are also good alternatives, but this should be as a treat.

• I do not drink soda.

6. Season your food - 

• Spices, vinegars, and herbs are always welcomed to add flavor! 

• Avoid condiments and sauces with added sugars and refined vegetable oils (find a better brand instead, or make you own!)

7. What I do NOT eat - 

• Highly processed cereal grains (white flours, whole wheat flour, boxed cereals, & most packaged breads, cookies, etc.)

• Processed soy (tofu, soy protein, etc.)

• Refined and high-fructose sugar (white sugar, agave, etc.)

• Industrial seed oils (canola, corn, safflower, peanut, etc.)

Reference: Check out an article written by Chris Kresser, a highly recognized and established functional medicine practitioner here called "Beyond Paleo: Don't Eat Toxins". 

Simply just eat real foods!

****** I am not certified in any health-related field. I am not giving medical advice, I am only sharing what worked for me!***********