Posts Categorized: healthy living

Powerful Plant Protein

I am a huge fan of plant protein, I was a vegan for almost a year and even though I’m back to eating anything and everything these days I tend to opt more for plant protein than animal (all these tacos are plant based and INCREDIBLE!), I just feel so much better when I do! So when Nicole mentioned sharing a post about the power or plant protein, specifically beans I was psyched about the idea! You can do so much with beans, if you know what to do with them, so read on for some awesome advice :)

Powerful Plant Protein

Lately, I find myself eating less and less animal protein.

As a holistic health coach, my main philosophy is that every individual is unique and therefore, has his or her own ideal dietary needs. What works for one person may not necessarily work for another. Throughout my own personal wellness journey I have experimented with many dietary concepts: paleo, vegan, gluten free, etc…

I have a few tricks up my sleeve to help identify the ideal diet for each individual, so I put them to work for myself. In doing so, I have discovered that I thrive on a diet packed with rich nutrients from vegetables (carbohydrates) and plant protein.  This has led me to explore new ways to introduce more plant protein into my diet. This is a question that comes up frequently with my clients so I thought I would share a little on this subject so you can do some experimenting yourself.

So…how well do you know beans?

Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

What To Do With Beans

Many people avoid beans because they just don’t know what to do with them.

Are you one of them?

Keep reading:

Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.

Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.

Top a green salad with 1/3 cup of your favorite bean.

Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.

Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.

Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

Be sure to wash and clean the beans first.

Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).

After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.

To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water

Cover and simmer for the suggested time.

Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.

Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.


Would you like help learning how to choose and cook healthy foods like beans? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today——or pass this offer on to someone you care about!

Peace, Love & Coconuts


6 Ways to Nourish Yourself

Nicole is back for another wellness Wednesday post and it might be my favorite one yet! I couldn’t agree more with the importance of nourishing not just your body but your soul! It’ll come as no surprise to y’all that I definitely do this through travel, how do you nourish your soul?

6 Ways to Nourish Yourself

Nourishment is about more than just food and I am here to share some out-of-the-box ways to think about nourishing your body, mind and spirit…

But wait, why am I even using the word “nourishment” if I’m not talking about food?

That’s a great question!

The reason I am using the word nourishment outside of its regular foodie context is because we often find ourselves so over-focused on food that we forget about all the other simple and wonderful ways to nourish ourselves.

So often and unfortunately, we look at self-care as being a selfish act and that putting others first is the proper thing to do. Well, I am here to tell you that that is simply not the case. Self-care is just as important as clean eating and is key in living a healthy lifestyle. If you don’t take time to nourish and recharge, you are only cheating yourself, family, friends and coworkers out of the best version of you.

What does it mean to nourish without food?

We forget that enjoying a walk on the beach with our dog is calming and rejuvenating.

That lying on your bed listening to your favorite song while feeling the breeze brushing your skin is soothing and relaxing.

How a deep conversation with a dear family member or best friend can leave you feeling comforted and happy.

We actually “eat” all day with our senses but we also “consume” our environment through touch, feel, taste, sound and sight. 

Here are 6 ways to nourish your senses, starting today…

1 // Relationships: Seek out and nurture relationships with friends and loved ones that make you feel good about yourself and say goodbye to the ones that drain your energy. Hugging is another great why to feel comfort and nourishment, so squeeze in a few extra each week – and make them count by hugging a little tighter and a little longer. My Grandmother’s hugs are one of my most cherished things in life {she gives the best hugs}. It is amazing how a hug from her can lift away stress and worry while putting a smile on my face.

2 // Environment: Remember that your environment affects your mood and energy. So if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel sunshine on your back and breeze on your skin.

3 // Connections: We spend so much of our time alone at our computers or behind high walls and yet it’s so important for our spirits to make connections with others. So join a club or an online Meetup and make new connections!

4 // Sleep: There is no way around it—there is just nothing quite like sleep to rejuvenate your body, improve mood and restore your entire system for better functioning. Short naps help to restore cognitive function, memory and alertness. Be sure and get to bed by 10pm for optimal sleep.

5 // Movement: Movement sparks your endorphins, which make you feel energized and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive. Exercise also boost serotonin levels, the chemical in your brain that makes you feel good. The key to a consistent exercise routine is finding something you enjoy. So, keep exploring until you find something you love.

6 // Body Therapy: Treat yourself to a massage, facial or acupuncture. On a budget? Slip into a hot Epsom Salt bath with lavender oil. Turn on some spa tunes and light some aromatherapy candles and now you have a relaxing environment to enjoy your bath.

What’s on your Nourishment Menu?

When working with clients in my Holistic Health Coaching practice I often have them create their own Nourishment Menu and then assign action steps to engage in each activity every week. I encourage you to give it a try! Make room for a little “ME” time in your schedule. TIP: Block time on your calendar to ensure you follow through.

Some other things on my personal Nourishment Menu include:

Morning Gratitude Ritual

Snuggling with my Boo (my black lab)


Enjoying a cup of herbal tea and reading a great book

Steam Room and Sauna



If you are tired of feeling like your life is lacking excitement and meaning and you want to find a way to feel nourished in all areas of your life, then click here now to schedule a time to talk with me today so I can help you feel more energized and alive than ever before!

Peace, Love & Coconuts

Nicole Sharp  |  CHHC

Certified Holistic Health Coach

Spring Cleanse Giveaway

Spring Cleanse

I know we’ve been talking about this over the past few Wellness Wednesday’s; but Nicole is running a crazy awesome spring cleanse starting on April 12th and she’s offering one lucky bree west reader free entry into the cleanse!

In order to enter all you have to do is comment on this post (don’t forget to leave us your email address!) and tell us why we should pick you! One lucky reader will be randomly selected to join us for this great cleanse. I’ve done a few smaller cleanses before, mostly shorter juicing cleanses or a few weeks of strict clean eating rules but I’ve never worked with someone before and I can’t wait.

The last few months have been brutal on my body, lots of travel, takeout and eating out. I’m excited to give my system a break with Nicole’s spring cleanse and really focus on putting good nutrition into my body, not to mention the fact that bikini season is around the corner…

I’ll be reaching out to the winner on Monday April 10th! If you don’t win this time around, don’t worry! Nicole is still offering bree west readers a great discount if you’re interested in joining me for the challenge… Lord knows I could use an accountability buddy, or six! If you sign up just use the code breewest at checkout!