Wellness Whiz Health Coach, Oklahoma City, OK (2026)

05/16/2022

But here are some tips for eating out when your going gluten-free that might help you ease into it:

⚡️ research beforehand.

This might seem like a DUH, but just knowing your options helps you mentally prepare for your meal- whatever that it.

Plus, if you haven't decided on a restaurant yet, this could be your deciding factor.

⚡️ ask for a gluten-free menu, or ask your server if they have gf options (like gf bread or pasta).

There are more times than I can count that the restaurant DID have options, they just didn't have it on the menu yet.

⚡️ get creative with the menu!

As a former server, I am NOT saying to just 'create your own meal' out of the ingredients you see. 😂

But if you notice a few side options and a protein you like (ex. french fries, side salad w/o croutons, and a seasoned chicken breast), don't be afraid to just order a few things la carte!

04/21/2022

3 sneaky ways to add more veggies to your diet 👻

🧃 Drink green smoothies for breakfast.

I live, breathe, and die for green smoothies.

It's like a salad, but I make mine with chocolate protein and cacao powder, so it tastes like a brownie.

➕ Add cauliflower rice to literally anything.

Cauliflower rice is soft and tastes like whatever you cook it in... so why not add it to just about any meal?

👉🏼 Add it to ground beef.
👉🏼 Throw into any meal with a sauce.
👉🏼 Mix regular rice with cauliflower rice.

🤤 Find your perfect sauce.

The other #1 in my life (besides green smoothies) is SAUCE.

I barely ever eat raw veggies.

Most of the veggies I do eat are actually covered in a healthy, homemade sauce!

Find a go-to sauce that is simple to make, has minimal ingredients, and tastes so amazing that you don't even care what it's covering.

Do any of these tips stand out to you, chef?

Let me know- what's your favorite way to eat your veggies?

04/20/2022

Between my final week in Barcelona, traveling home (which turned into a 2 day process 🙄), and celebrating my sisters birthday, life happens.

And the truth is, I haven’t exercised, I’ve eaten out and drinking almost every day, and I am 100% sleep deprived.

Right now, I don’t feel my best- I feel bloated, tired, and lazy.

The old me would’ve felt guilty for this past week.

“How could I let myself get so out of control? I should’ve tried to squeeze in a workout or two. Why did I eat so much at XYZ restaurant?”

But now, I’m not worried about it because I have my health baseline to fall back on.

A health baseline is a collection of your healthy habits that are effortless to fall back to during your normal day to day.

Think of it as your “normal” mode to life. What you do when you’re not

This is where your health is built. It’s not the moments you’re saying “no” to a to-die-for pastry from a cafe in Barcelona that you’ll probably never visit again, but the how you take care of your body day in and day out.

I can look back on this time and reflect on the amazing food I ate and the quality time I got to spend with family and friends because I know that this ISN’T my normal- and I also know what IS my normal.

Do you have questions about your health baseline? shoot me a DM to chat!

01/05/2022

How I stopped craving chocolate & sugar 24/7 (without quitting cold turkey)

🥤 Added cacao powder + fruit to my morning smoothie

I get my daily dose of chocolate and sugar first thing in the morning- through cacao powder (which packs antioxidants), frozen fruit (gimme the sugar).

And the best part? It's all balanced out with protein, veggies, and fat so my body will take its time enjoying it.

🍪 Found healthier replacements for my favorite desserts (and made sure to have those on hand when needed!)

Nothing beats the homemade grain-free cookies I can whip up in 30 minutes flat.

Plus now, I crave these cookies more than the store-bought ones (which made giving them up a piece of ~cookie~ cake).

🥗 Ate more fulfilling, balanced meals during the day

One of the reasons I craved high-calorie & high-sugar desserts was because I WAS HUNGRY.

My body wasn't getting enough calories & nutrients from my regular meals, so it had to look elsewhere.

Now, I make sure to get my fill of veggies, protein, healthy fats, and carbs at every meal, so my body doesn't need to go astray.

Are you ready to kick your sugar craving to the curb- without losing your mind? Shoot me a DM to get started!

11/08/2021

Hey there, I’m Sam and I’m currently studying to be a IIN Health Coach! 📚

Welcome to my new page for sharing all things health and wellness related!

My interest in food and nutrition started about 8 years ago, when I experienced personal health issues that no one could seem to fix.

I had severe severe stomach pains after I ate. Eventually, I became scared to eat because I didn’t know what would hurt and what would be fine.

After many doctors visits with no answers, I decided to try testing things myself by removing certain foods from my diet and exploring new ways of eating that were very different than what I lived off of growing up.

(Like the classic meat and potatoes, hamburger helper, and Kraft spirals 😉 )

Fast forward though years of learning, trying, and backtracking, I’ve found a balance that allows my body to thrive so I can enjoy every minute of it.

👉🏻The biggest thing I’ve learned in my own journey is that you don’t need to eat kale everyday, run 10 miles a week, and only shop at Whole Foods to live a healthy life.

All you really need is simple, healthy habits to fall back on when s**t hits the fan.

It’s been a long road, but I can’t wait to help anyone out there who is just looking to live even just a little healthier every day. ✨

I'm now offering the initial health history for FREE! If you want to see if working with a health coach is the right path for you, you can book yours here. 🎉

Welcome to my new page for sharing all things health and wellness-related! ced personal health issues that no one could seem to fix. at Whole Foods to live a healthy life.

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