Seasonal Detox Beet Salad

The Best Winter Foods to Eat for Detox

Best Foods to Eat During the Winter for Detox (Seasonal Foods)

Winter is brutal on your body. You need to take extra care of your body during this season of illness and close quarters.  That includes eating seasonal foods that support and promote detoxification and optimal health. The foods with the highest amount of nutrients will be those seasonal foods that are naturally grown during this time of year.  Your body needs these nutritional heavyweights during the process of detoxification.

 

Here are the best foods to eat during the winter to detox. They are seasonal, delicious and nutritious, and provide the antioxidants necessary to guard you against free radicals and released toxins.

Collard Greens

These are high in vitamins, minerals and antioxidants, including magnesium and manganese. They are best steamed or sautéed with some garlic and crushed red pepper.

Garlic

The sulfur compounds in garlic are responsible for its pungent odor and taste. They also pack a wide variety of health benefits, including antioxidants, anti-inflammatory, anti-viral and anti-bacterial properties.

Almonds

Almonds are high in manganese, magnesium and vitamin E. They are versatile and tasty.  Throw them in a vegetable dish, a casserole, your cereal or a salad.

Cauliflower

Cauliflower is beneficial for its anti-cancer properties. It also contains glucosinolates that help activate enzyme detoxification. Cauliflower contains sulfur-containing nutrients and antioxidants that help boost the body’s capacity for detoxification.  Cauliflower mash is a favorite this time of the year.

Pepper, Cumin, Turmeric, Fennel, and Ginger

Talk about a powerhouse!  These spices are essential in the detoxification process. They boast immune-boosting and anti-inflammatory properties.  When you pair them with detox-enhancing foods, they can get your body’s detoxing engine revving.

Lentils

Lentils provide the insoluble and soluble fibers that are perfect for stabilizing your blood sugar. They also provide support to the intestines, especially during the detoxification process.

Kale

This is one of the truest superfoods with a ton of detox-supporting nutrients. It has anti-oxidant, anti-cancer and anti-inflammatory properties and may even help improve your cardiovascular health.  Massaged kale salad is one of my favorites.  It also helps the texture of this powerful green feel less tough.

Beets

Beets are an essential source of phytonutrients known as betalains. They provide detoxification support and anti-inflammatory benefits.  One of my favorite foods this time of the year (and year-round).  I love cooking them in a cast iron skillet with some avocado oil.  The golden ones are my favorite because of their sweetness, but all are wonderful.  They pair well with many salads or just as a side.  Beets pair well with things like arugula, nuts and seeds and goat cheese.

Onions

Do not over-peel onions because you might be tossing out their important flavonoids, which act as phytonutrient powerhouses. The flavonoids are actually concentrated right in the outer layer of the flesh. Moreover, these are high in manganese; vitamins C, B9 and B6; and they are an essential source of potassium.

Limes and Lemons

Limes and lemons are loaded with vitamin C. These citrus fruits also contain flavonoid compounds that provide anti-cancer and anti-oxidant benefits.

Cabbage

Cabbage’s antioxidant properties make it a must to eat for winter detox. It is an anti-inflammatory and anti-cancer food that is also a great source of vitamins A and C. The polyphenol content of cabbage is different and will depend on the varieties that you eat. That’s why you need to mix green, red and Savoy varieties.

These seasonal foods are easy to find, easy to prepare, and easy on your detox. They are delicious by themselves or combine them in a soup.

 

Take your winter comfort food to the next level with some detoxifying powerhouses!

 

Detoxification is really important through the winter season.  Especially during the holidays when we are exposed to more sugars, caffeine, alcohol, processed foods, stress, less sleep and environmental toxins.  As we go through the holidays and into the New Year, I recommend adding some (or all) of these powerful foods onto your plate.  Get creative in the kitchen and have fun cooking up some new and exciting dishes.

If you’re feeling the need to release the things that are weighing you down, creating a laundry list of symptoms and making you feel like crap, I welcome you to join me and others for a New Year cleanse.  For more information, check out this page: http://kimwilson.me/nourished-new-year/

Do you feel like you need more one-on-one support?  Investing in your health and happiness is one of the best gifts you can give yourself.  Especially as you make changes and set goals for the New Year.  I welcome you to contact me about one-on-one coaching.  Contact Here

 

Blessings and best wishes for a healthy and happy holiday season!

 

XOXO,

Kim

 

 

Brussels sprouts

Farm Fresh Brussels Sprouts with Bacon

Brussels sprouts are a vegetable that’s often given a bad name.  This topic came up over Thanksgiving dinner after I made this super easy and delicious recipe for my family.  As much as I love seasonal eating and shopping local, this tasty veggie is regularly found on my plate or the plates of those I serve during colder seasons.  Being a cool season crop, this is a great time of the year to enjoy them and try new Brussels recipes.

Whether you’re looking to try something new or make this dish for the holidays, I highly recommend cooking it up for you or your family.  This recipe doesn’t compare to some of the soggy steamed Brussels dishes we were served as kids.  I prefer to roast them in the oven and especially in a cast iron pan.  I love the combination of flavors and the crisp brown appearance from the cast iron pan.

This cruciferous veggie is starting to show up on menus around the country.  Many restaurants are starting to serve them as a crowd pleasing appetizer or side.  Not only are they delicious, but they’re healthy too!  Brussels provide antioxidants, support healthy digestion, alkalizes the body and provide a powerful punch of nutrients.

farm fresh brussels with bacon

ingredients:

1  1/2 pounds of fresh Brussels Sprouts

3 slices of bacon (I love farm fresh country bacon)

1 shallot, chopped

1 tablespoon avocado oil or ghee

Salt and Pepper to taste

directions:

Preheat oven to 400 degrees.

Cut bacon into one-inch pieces and set aside.  Clean and trim Brussels sprouts.  If the outside leaves fall off, that’s fine.  Add them into the dish before baking.  Make sure the tough bottoms are carefully cut and removed.  Depending on the size of the Brussels, cut into halves or quarters.

In a large cast iron skillet or baking dish, combine the shallot, oil (or ghee) and Brussels.  Evenly lay out the Brussels in a single layer.  Try to avoid over stacking.  Sprinkle with salt and pepper, if desired.  Next, evenly sprinkle the bacon pieces throughout the dish.

Roast in the oven for 20-30 minutes, turning throughout the cooking process.  Cook until your desired texture and caramelization. Serve warm.

Note: This dish can be prepared two ways and both work well.  Depending on preference and desired crispness of the bacon, either cook the raw bacon with the raw Brussels or cook the Brussels and bacon separately.  If choosing the latter, add the cooked crumbled bacon to the dish after it’s done thoroughly cooking.  Toss to combine the ingredients.  

Enjoy!

As mentioned, this dish makes for a wonderful appetizer or side at your event or holiday party. Looking for more holiday recipe ideas?  Hop over and check out more details from my Healthy Holiday Survival Guide: Healthy Holiday Guide

Additional Holiday Health Tips: Eat Your Way Healthy Through the Holiday Season

blessings for a healthy and happy holiday season!

XOXO,

Kim

Eat Your Way Healthy Through the Holiday Season

The holidays are often when everyone begins to worry more about the sweet and savoring indulgences that will no doubt grace every holiday table. It becomes a time where often you give yourself permission to let loose and eat whatever.  Then New Year’s rolls around and you feel like you got hit by a food truck.

1.  Give Yourself the Gift of Balance

What I’m proposing is a complete mindset shift around how you honor your body and your self-care needs during the holiday season. This is a time for giving, so how about you give yourself a gift that’s going to nourish you beyond the 10-minute sugar rush of that wretchedly unhealthy fruit cake your co-worker likes to make.

2.  Set Boundaries with Your Family

Talk to your family and explain that you’ll be doing things differently this year.  Explain that just because it’s the holiday season, it doesn’t mean you’re going to settle for nutritionally deprived foods that take more than they give your body.

Explain that you’ll be creating some healthy delicious options and offer to share with them.  It is the holidays, after all!

For me, I explain to people that it’s not about losing weight for me (or keeping it off).  It’s about feeling better, wanting more energy, not feeling bloated and irritated and enjoying the festivities and connectedness of the holiday season.

3.  Exercise Your Creativity in the Kitchen

Try new and exciting recipes. Splurge and buy expensive superfoods, interesting fresh fruits and vegetables that you don’t always get.  Try dishes with nuts and seeds and truffled extra-virgin olive oil.

For me, I pick and choose which I will spend more on (celebrating and holidays) and which I will find more bargains.  Even though I love splurging on some cooking ingredients, I also like to be frugal. I love buying inexpensive foods, oils and seasonings from Home Goods, Marshall’s and specialty oil & vinegar stores.  The specialty stores often share recipe tips too!

I love getting creative in the kitchen.  Especially if I am cooking (as opposed to baking) because there is room for flexibility and combining of flavors.  Try adding pecans to a brussels sprouts dish.  Maybe add some cranberries to a butternut squash dish.  I love cooking fresh rosemary with different kinds of meats.  Especially steaks (I love bison)!

Healthy food can be totally gourmet and special too. Make your own homemade chocolate with mint leaves and stevia for sweetness. Adorn your salads with pomegranates and walnuts.

Here are a few more tips and tricks…

  • Swap white potatoes with roasted sweet potato and butternut squash
  • Thicken the drippings from your turkey for gravy with arrowroot or tapioca starch to stay away from gluten and GMO corn starch.
  • Try making coconut whipped cream instead of dairy and serve with homemade roasted pumpkin with a bit of cinnamon, stevia and crumbled pecans
  • Ditch the bread and stick with extra veggies drizzled with high-quality olive oil
  • Use plain yogurt instead of sour cream
  • Make cauliflower rice instead of white rice

I welcome you to try one of my favorite (and healthy) dishes for the holiday season: Sweet Potato, Apple & Sage Soup

We all know the holiday season can be overwhelming and filled with LOTS of food!  Discover what works for you and your lifestyle.  Try implementing some of these tips or incorporate some of your own.  It’s a new season and a great time to express your creativity and try new things.

What tips have you discovered that work for you?  I welcome you to share below.

Want even more great tips to help you lose weight, improve your digestion and increase your energy?

I welcome you to check out my new Healthy Holiday Survival Guide

Or join me on my social media platforms where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.  Check out the social links below.

Best wishes for a healthy and happy holiday season!

XOXO,

Kim

 

Healthy Back to School Tips for Families

It’s Back to School for many families this week.  The summer is coming to a close and many people are experiencing more stress and chaos.  There is often a challenging transition from the slower summer pace to busy schedules, sports and after school activities.  To help with the transition, I am sharing some tips that may help your family.  I recommend discovering what works for your own family and schedule.

1.  establish a healthy routine

Creating a healthy schedule and routine will help a great deal.  Establishing homework hours, a consistent sleep schedule and supper time will help parents and kids become more organized and less stressed.  Organization apps like myHomework and iHomework are a great resource for children and families.  Preparing the evening before will help too.  Packing lunches and backpacks, reviewing schedules for the next day and setting out clothes will alleviate the additional morning “runaround.”

Whether you use a family app or schedule that can be written out, a family calendar could be a great resource.  Especially when it comes to work, homework, after school activities and supper.  For a fun DIY family project, check out this homemade Family Calendar.  Discovering what system works best for your own family is important for success and less stress.

2. get organized around the house

As the school year begins, there is often shopping for clothes and supplies.  As new items come into your home, it’s a great idea to de-clutter and get rid of old items that aren’t being used.  It may be beneficial to set up a homework area or center in your home.  A place where you can store additional supplies and offer a space for kids to complete their homework.   The fall (and school) season is a great time for “cleaning house.”

3.  Schedule family time

With the business of the school year, it’s easy to let the day fly.  The next thing you know, it’s bed time and you’re wondering where the hours in the day went.  Scheduling a set family time allows for quality time together and communication.  This could be at supper time or during an evening walk around the neighborhood.  Not only is it beneficial for stress management but it’s a good time to ask your kiddos how their day went.  It’s also a good time to discuss things such as bullying, back to school worries, accomplishments, goals and so forth.  This is also a good time to disconnect from technology and slow down as you approach bedtime.

Some families use a “technology basket” where they store their most tempting devices.  

Creating this habit and incorporating it into your schedule helps with stress management, educating your children, opening communication among the family and aids in healthy family structure.

4.  healthy habits

The start of the school year can bring several unhealthy habits.  From grabbing unhealthy meals to lack of sleep, it’s easy to run down your immune system.  There are several tips that I recommend for creating healthy habits.  When it comes to communicating with and educating your children, it may be beneficial to to discuss nutrition and the difference between buying versus bringing meals to school.  Creating a healthy menu and prepping meals on the weekend may benefit your family as well.

Organization and prep can help when the schedules are busy and you’re trying to save money.  You can also have more control over what the kiddos are eating during the day.  Some schools have cafeteria menus that can be viewed ahead of time.  Knowing this schedule can help you prepare what you want your kids to eat at school.  For some healthy meal options, I welcome you to check out this link: Healthy Lunch Ideas

When it comes to relationships, cultivating healthy ones is important.  It’s a great idea to get to know parents of kids in the neighborhood, parents of your kid’s friends from school and building a relationship with teachers and staff members.  Especially if your children are involved with after-school activities and events.

Encourage exercise and movement.  With the amount of time children are on technology these days and sitting at school, it’s beneficial to stress the importance of exercise and movement.  This can be anything from after school sports, outdoor activities with friends to the evening walks I mentioned before.

School safety and hygiene are a great topic to discuss with children.  A lot of germs are spread around in schools.  Especially as we move into the colder months.  Educating children about washing hands, not sharing hats and brushes and not sharing food and drinks are important.

5.  set goals (other than grades)

With a new school year ahead, it’s a great time to set new goals.  Academic excellence can be one but there are other goals that may be considered.  These could be sports that your child wants to play throughout different seasons.  It could also be household responsibilities and chores.  Incorporating your children and working on a new structure will help all involved.  If it works for your family, you can implement a reward option or ways to inspire and motive.

Last but not least, make it a great year!

The start of a new year can be overwhelming for not just the kiddos but also the parents.  As you begin a new year, find what system and tips work best for your family.  Have you discovered some additional tips that work in your home and lifestyle?  I welcome you to share below.

Here are some additional resources for your family:

Back to School Printables

Menu Planning- Save Time In The Kitchen

Additional Back to School Tips

wishing everyone a wonderful and safe year ahead!

XOXO,

kim

 

Healthy and Delicious Peach Berry Smoothie Bowl

This time of year, we see an abundance of healthy and delicious local produce at the farmers market and road-side stands.  When I was at the farmers market yesterday, I picked up a basket of fresh, juicy peaches.  They are one of my favorite summer fruits!

During the hot summer seasons, many people enjoy lighter meals and snacks.  

When you’re looking for a delicious light and healthy meal or snack, there are a number of things to choose from.  For me, I enjoy the powerful and nutritional simplicity of a smoothie bowl. A tightly arranged grouping of carbs, proteins and antioxidants can help you fuel your day properly.  Smoothie bowls are a great option to help you feel energized throughout the entire day.

Not only is this bowl packed with delicious flavors, but it delivers a healthy dose of all sorts of nutrients that your body needs. The proper nutrition and fuel to help you power through your day.

Peaches are high in a variety of trace minerals.  this tasty fruit aids several different systems in the body, such as eye sight and the nervous system.

In addition, they have many positive effects on blood health due to their iron content and its role in blood cell formation. Furthermore, the black and blueberries are extremely high in antioxidants.  They have a strong effect on the skin and general health. Overall, this smoothie is a heavy promoter of cardiovascular health because it also lowers blood pressure and helps to lower cholesterol.

What Goes in It

  • ¼ cup of water or fresh pineapple juice
  • ¼ cup fresh orange juice
  • 1 ½ cups frozen peaches
  • 1 banana
  • ½ cup blackberries
  • ½ cup blueberries
  • ¼ cup walnuts
  • 2 tablespoons hemp seeds
  • Local Raw Honey

directions

Blend the juices, banana and peaches. Pour the liquid into a bowl and top it with the berries, walnuts and hems seeds. Once it is arranged the way that is pleasing to you, drizzle the bowl with a thin line of honey zig zagging in a pattern that creates a grid. ENJOY! 🤗

Do you have a favorite smoothie bowl or peach recipe?  I welcome you to comment below.

Have a great holiday weekend! 

XOXO,

Kim