Heart BEET Salad

Heart Beet Salad

It’s often said that the way to a person’s heart is through their stomach.  I don’t know about you, but I find food to be a love language.

Valentine’s Day is right around the corner and we’re seeing love show up in many forms.  If you’re opting for a cozy home cooked meal over eating out this year, there are a variety of delicious options that nourish the heart, body and soul.  It’s nice to dress up and go out on the town, but there is something fun, flirty and heartfelt about staying home.  Cooking is a big part of our relationships and something we enjoy doing together or enjoying alone as we connect to the relationship with ourself.  It combines many things we love such as nourishing foods, community, connection and making memories.

I often choose a delicious steak (bison or beef), roasted red potatoes, green beans (or veggie of choice) and a salad.  I also love to sweeten up the menu with my Dark Chocolate Covered Strawberries

❤️ I welcome you to check out a magazine article that I co-created with a local magazine.  Sharing my full Valentine’s Menu here: A Date Night Dinner for Two

This Heart Beet salad is simple to make, packs a delicious punch of flavors and provides a variety of health-promoting properties.

Beets support the health of your heart, digestive system and brain.  They nourish the liver which supports detoxification.  Beets also help to eliminate inflammation, boost athletic performance and are low in caloric intake.  They are loaded with potassium, vitamins and antioxidants.

This Heart Beet recipe can pair with a protein for a main meal or compliment a main dish as a sexy side.  I invite you to enjoy the recipe as it’s shared or spice it up with a variety of nuts, seeds, cheeses or an added touch of red onion.

Heart Beet Salad

Heart Beet Salad


Arugula or Mixed Greens of Choice
2 Beets, cut into bite size squares or hearts using a heart shaped cookie cutter
Goat Cheese (regular or cranberry and tarragon)
Sliced nuts (almonds, walnuts and pine nuts are a great option)

Optional: Red Radish Microgreens and Red Onions, thinly sliced

To Prepare the Beets:

Preheat oven to 425 degree

Gently toss beets in 1-2 Tbsp avocado oil or oil of choice.
Roast in a cast iron or oven safe pan for 30 minutes. Flipping half way through the cooking process.
Beets are fully cooked when a fork or knife can be pinched through them.

To Prepare the Salad:
1. In a bowl or serving platter, place greens as a base.
2. Mix the microgreens (if using) with the salad greens.
3. Top the greens  with beets and  goat cheese.
5. Sprinkle nuts, if using and serve with dressing.


White Balsamic Dressing:

½ cup  Infused Olive Oil or Oil of Choice https://oliveandbasket.com

¼ cup White Balsamic Vinegar https://oliveandbasket.com

1 Tbsp raw honey

Optional: Salt and Pepper to taste

Dressing Directions:

In a mason jar with lid or mixing bowl, mix oil with a gradual drip of balsamic to taste.  Depending on the desired sweetness.  Add the honey for desired texture and taste.  If using, finish with salt and pepper.  Shake or stir to combine ingredients before serving with the salad.  Leftovers can be stored in a mason jar or storage container.


❤️ This Valentine’s Day, have fun “cooking up” a dash of  laughter, a spoonful of togetherness and heap of love while you make your own memories. ❤️



Butternut and Apple Soup

Creamy Butternut Squash and Apple Soup

Boost your immune system, fuel and nourish your body this winter with a hearty, healthy homemade soup.

Butternut Squash is one vegetable in particular that flourished in my garden this last year.  I am still picking some end of year produce and have been overjoyed with the harvest from the last year.  Not only is it incredibly healthy and pairs well with other fruits and veggies, but it’s perfect for this season.

After a weekend of snow and ice, I am craving the cozy clothes, fire pits and warm comfort foods. During this season, I often crave chili, stews and soups.  I welcome you to check out my Healthy and Hearty Slow Cooker Beef Stew here.  Whether you’re making a warm batch of Healthy Homemade Bone Broth Recipe or gathering ingredients to create your own comfort food, you’ve come to the right place to nourish your body with seasonal eating and simple recipes.

Today I am sharing one of my favorites….
Creamy Butternut Squash and Apple Soup

I love squash this time of the year and it aligns with the many benefits of seasonal eating.  Winter is a great time for a variety of squash dishes.

Butternut Squash dishes up a ton of benefits: 

  • Supports a healthy immune system
  • Aids digestion and gut health
  • Supports healthy blood sugar levels
  • Contains disease fighting antioxidants
  • Loaded with vitamins, potassium, magnesium and fiber
  • Anti-inflammatory


Serves 4

1 large onion, chopped
2 garlic cloves
2 apples, cored and chopped
1 tablespoon dried rosemary
1 tablespoon dried sage
5 cups chopped butternut squash
4 cups organic vegetable broth and 2 cups dairy-free milk


Add all the ingredients to a large soup pot over medium heat. Cover and simmer for 20 minutes. Stir well. Use an immersion blender to blend until smooth. Alternatively, you can blend the soup in batches in a high speed blender and serve.  Enjoy!

Do you have a favorite butternut squash dish? I’d love to hear!

Stay cozy,


rituals and intentions

Rituals and Intentions Over Resolutions

Happy New Year, Gorgeous!

What rituals and intentions are you setting for 2022?

We’re  jumping into the first week of the New Year while reflecting on what worked last year and what changes we want to make moving forward.  Speaking with clients and friends,  I’m already hearing ladies that are feeling like they are falling behind.  Many who feel like they have to “catch up” to setting resolutions and goals.  Many who are already beating themselves up and the first full week is still in motion.  Ladies, can we give ourselves some grace?

Years ago, I chose to set intentions and rituals over the concept of resolutions.  A term that many feel carries a lot of weight and stress.  Resolutions may leave us feeling like we are attached to a goal that doesn’t align on a soulful level or one that we have to “grind” to create.  Often leaving us feeling like we failed, sitting in guilt or shame.  In addition, the term resolutions are often linked to goals that many stop pursuing come February (if not sooner).  Again, leaving negative feelings that do not align on a soulful, purpose driven path.

As a health and lifestyle coach, here’s what I suggest for consideration… set rituals and intentions!

Set a schedule of events or action steps that start your day on your terms.  Living out the day feeling more grounded, playful, joyful and energized.  Celebrating your small or big wins along the way.

For example: For me, one of the things that sets up my day and aligns with who I am is a healthy and slower paced morning routine.  I don’t hit the snooze button and get up.  I’ve already prepped my coffee or tea the night before and have my room temperature water to start the day. I also have some detox tools that I implement before my first cup of caffeine and I welcome you to connect if you want to learn more.  I spend the first hour with my faith (spirituality), meditation and goal setting.

For me, I find that I have a more soulful, energized day when I can start my day on the terms that support my own bio-individuality.  If you like to start your day in a faster pace, fantastic!

My day plays out with actions that align with the woman I am growing into!

Have you slowed down to think about your future self?  Who do you want to become in 2022?  I don’t mean “future tripping” as Gabby Bernstein describes it.  To learn more: Future Tripping

We are not marinating in the past or living in the concept of ” I will be happy when…”  It’s more of vision planning!

another tip: reflect on who you want to grow into.

What does she wear?

What does she look like?

Who are the people in her circle?

What foods and activities nourish her?

What makes her feel sexy and confident?

Is she traveling? What does she do for FUN and JOY?

Here are some things that came up for me recently….

  • When looking at my future self (the one that aligns with me and my higher self), I envisioned her starting the day more grounded.
  • Building an incredible business that does not include burnout or sacrifice.
  • A growing connection to my community, service and the things that light up my soul.
  • Joyful play and events with family and friends.
  • Hosting retreats with other women and collaborating with others that align with me.
  • Daily nourishment, movement and connection that will support my mind, body and heart.
  • Expanding my business and creating more of a team to work with others for growth that benefits the highest good for all.

This simple mindset shift and system leaves the hustle, grind, burnout and negative belief systems in the past.  Leaning into soulful and aligned rituals and intentions that will connect with your higher self.  This is a great week to set intentions and rituals that are on your terms.  Leading with the Next Level Non-Negotiable mindset and the goals to get you there! Not Resolutions!

If you’re more of a visual action taker, this is a great time to create a vision board or start creating a visual system that you can look at on those days when you’re feeling less inspired.  I welcome you to get creative with journaling, drawing and creative expression.  It may also benefit you to consider partnering up with a friend, accountability partner, community that aligns with you or a mentor.

Remember, you don’t need to see the entire staircase.  You don’t need to get caught up in the how.  Focus on this simple shift of mindset, take action on the next step and lean into what aligns for YOU!  Oh, and don’t forget to Celebrate!!! Big or Small- Celebrate them all! 💃

Are you committed to this Next Level YOU in 2022? 

Let’s Grow!🦋



P.S. If you’re feeling like a reset would nourish you from the last year (or more), I’d love to have you join my New Year Nourished You Reset.  We kick off prep week on Monday, January 10th.  A holistic approach to wellness and healing-from the inside out.

To learn more: New Year Nourished You Reset


Holiday Food

Holistic Habits for a Healthy Holiday Season

As we kick off a new month and the last one of the year, it’s a great time to reflect on how we are feeling in the present moment, intentions we have for this month and how we desire the end of the year and holiday season to unfold.  With the holiday season in full swing, we are celebrating togetherness, community, connection, delicious food and holiday cheer.  It’s also during this time that we may feel added stress, anxiety around family and friends, lack a healthier routine and feel more of a toxic load.

It was this time last year that I committed to a program and accountability system with a friend –  using a “wholistic approach.”  It’s something that helped me stay on track, grow, transform and heal but still allowed the ability  to embrace the season and all it has to offer.  It started with simple lifestyle changes and today I am going to share some of them with you.

Living a holistic lifestyle isn’t just about being natural and organic, using clean products and eating healthy food.  Holistic health is a balance between your body, mind, spirit and heart.  In addition, it’s easy to think of emotional, physical and spiritual health as different components.  When in reality, they are deeply connected to one another.  For example, trauma can lead to physical illness and pain.  Depression, anxiety and mood may be linked to biological and gut health.  Physical health can impact your spiritual practice and inner work.

Depending on your upbringing, many of us often heard about food and exercise but little discussion around these other areas.  These examples and more are a huge reason why I love holistic living and share it with my family, friends and clients.  It’s been a huge part of my health and healing journey and it’s something I’m so passionate about sharing.

It is within this balance that you are able to live a fulfilled, healthy life where total wellness is the goal.  To achieve a holistic balance, implementing simple healthy daily routines will help you on your own health and wellness journey.  Start with a few and keep it simple to avoid overwhelm or the desire to quit.

for The Body:

Nourishing Meals- Try to incorporate whole foods in their most natural form as possible.  I recommend an anti-inflammatory plate of fruits, vegetables, lean proteins or protein options, nuts, seeds and fresh herbs.  Whole grains may support you depending on your bio-individuality.  Try to “crowd out” fried, processed foods and sugar.

Recipe: Harvest Apple, Sweet Potato and Brussels Skillet

Supplementation- When referring to holistic health, I choose my supplementation and “farmacy” with prevention as the key!  Especially during the winter months and especially with everything we have been experiencing for the last year and a half.  For me, I stick to immune-boosting supplements like zinc, elderberry, garlic and ginger, vitamin C, turmeric, gut health trebiotic, collagen, digestive support and local raw honey.  To learn more about the supplements I love and use, I welcome you to connect or check them out here: Wellness Supplements

Clean Personal Care Products- Until I started living more of a holistic lifestyle, I had no idea how many chemicals, metals and toxins we are exposed to on a daily basis.  Perfume alone was mind-blowing! Swapping out your current products for cleaner and non-toxic home, beauty, skincare, haircare and cleaning products will help to remove chemicals, sulfates, parabens, testing on animals and dyes.  Home and Personal Wellness Products

Movement- This is an important part of the holistic lifestyle and one that is non-negotiable for me unless I am needing added rest and recovery.  Do whatever brings you joy, childlike play, gets those endorphins going or helps to move the body and stimulate the brain.  I tend to choose slower and more grounding practices like yoga during this season.  If you’re looking for an additional support system, consider a class with a friend or trying something new in your community.

for the Mind:

Journaling- This therapeutic exercise for the mind can be done in as little as five minutes a day.  There are no rules- just take pen to paper and let it flow.  Different methods may include prompts, brain dumps or one of my favorites- a daily gratitude practice.

Practice Breathwork- This past year have left many feeling more anxiety, fight or flight, stress and fear. Breathwork can be extremely beneficial for reducing stress, calming the mind and spirit, healing trauma and bringing the body to a calmer state.  There are a variety of methods for breathwork.  I welcome you to discover what supports you.  To learn more: Breathwork

Soak in a Epsom Salt Bath- Though this helps the body too, there is a huge benefit to mental and emotional health and wellbeing.  I soak in Epsom salt baths for releasing toxins and they help with my pain management.  I also enjoy this form of self-care for its added benefit of rejuvenation, stress-reduction and releasing anxiety.  If you find it hard to quiet your mind before bed, these baths may help.  I choose a chemical free salt and use essential oils that I know are safe and sourced well.

For the Spirit:

Be Mindful- Mindfulness ripples into many areas of life but this is especially true to our spirit and emotional wellbeing.  This can be practiced any time throughout the day and for any duration of time.  I welcome you to try it while walking, eating, playing with your animals or children, interacting with friends or in the workplace.

Meditation- This is a practice that may take some building up to but the benefits are incredible.  Give yourself grace and see how it develops.  I also want to remind you that you don’t need to have a fully calm and cleared head or be in a meditative state.  You may want to try starting with a few minutes of breathing and see how things flow.

Ground in Nature- Being out in nature is so nourishing for the body, mind and spirit.  This is a free exercise and it does not take much time.  This is something I embraced more during the pandemic.  I welcome you to discover what you enjoy.  Maybe walking in the park, gardening, planting flowers or getting your hands and feet in the dirt- so healthy! Soaking up some morning sun is a great way to start the day too.  Mother nature has a wonderful way of nourishing and healing us.

Heart- Love yourself and show love for others! There are so many health benefits by showing love, gratitude and joy for ourselves and creating the ripple. 


Now that we have reviewed some of the above options, let’s look at ways to add them into a morning and evening routine.  These habits are not limited to a specific time of day but you may find that you prefer them at different times.  For example, I always start my morning with tongue scraping, brushing and cleansing my body by drinking room temperature water.  You may prefer to start your day with tea, coffee and some mindfulness or meditation.  Faith is a huge part of my morning but you may choose to start with affirmations or grounding in nature.  I know life is busy during this season but please do not forget to include your nourishing meals.

There are some other habits that may fit in better in the evening.  It may help your mind to detach from technology and journal or meditate.  You may choose to slow down with some breathwork or a hot Epsom salt bath.

I invite you to experiment and create a routine that supports you and your lifestyle.  There is no right or wrong and it’s an invitation for you to learn more about yourself and what supports you.

If you’re feeling like you could use some additional support or accountability, I welcome you to connect.
P.S. if you’re feeling like a post-holiday reset would help support you, i welcome you to check out my january reset here: New Year Nourished You Reset
Wishing you a healthy, happy and holistically abundant holiday season!



Gut Health and Stress Management for Weight Loss

When working with others, I often hear frustrations around the inability to lose weight, bloating, anxiety, GI problems and more.  There are many possible contributing factors but there are some important variables that I want to shine light upon.

Let’s take a step back first and think about everything we’ve been through over the past year and a half. We’ve lived through a pandemic and a time where many were isolated, separated from their families and communities, stress was heightened and many consumed food and alcohol in larger portions.  The stress alone is enough to greatly impact the body and mind.  There isn’t one person who hasn’t been impacted by this time, so if you’re feeling alone, you’re not.

Today I am going to shine light on two important parts of the body- the gut and liver.  Are you wondering what your liver has to do with your gut? It’s ALL connected, believe it or not.

Bacteria flourishes throughout the body, not just in the gut.

The human microbiome is what we call all of the gut flora plus all of their metabolites throughout the body. I am sure you’ve heard about the role that the microbiome plays in your gut health. It also plays a part in your liver health. When there is too much bad bacteria in the body, we can experience inflammation and an imbalance in the gut.

When the body is inflamed and experiencing a toxic load, it can easily carry around an added 7-10 pounds (more or less) that may be hard to release when it’s in a stressed and inflamed state. 

That imbalance and inflammation can also impact  the liver, since they’re ALL connected. Inflammation in the liver means difficulty detoxifying and insulin resistance. This is one of the main reasons why we see resistant weight loss — an overburdened liver and microbiome imbalance which puts the body into fight or flight- a chronic state of stress. A stressed body is an inflamed body. A stressed body is going to focus on survival, not weight loss, not reproduction… survival.

It’s important for us to nourish our body and be mindful of the stress levels that we are living with on a daily basis.

Good digestion and a healthy microbiome are essential to your overall health.

Without a strong digestive process, your body cannot assimilate nutrients or properly excrete waste. If you suffer from gut issues such as IBS, constipation, acid reflux, digestive distress, or hormonal imbalance, then adding probiotics and cultured foods/drinks may help to restore your gut health.

We also know about the Gut-Brain axis or the Gut-Brain Connection.  Mood, sleep and memory can be impaired by bacterial imbalance and can be supported by probiotics. Personally, I take Axis TreBiotic (pre-, pro- and post-biotics) and Pure Collagen to nourish my microbiome and gut lining. To learn more: Axis TreBiotic

Furthermore, immunity is impacted by bacteria. 80% of our immune system stems from specialized cells in the intestinal lining (GALT cells). Without enough good bacteria, the lining of the intestines can be weakened, and those cells can suffer.

Trusted Sources of Probiotics Include:

  • Cultured vegetables (sauerkraut is my favorite), which also support weight loss, reduce sugar cravings, and help avoid constipation. I suggest starting with two tablespoons of cultured vegetables each meal and slowly increasing by one tablespoon until you reach 1⁄4 cup at each meal.
  • Inner-Eco Probiotic Drink (my favorite store-bought option as it contains an average of 100 billion active probiotic cultures per serving)
  • Coconut water kefir—homemade or store-bought (Kevita)
  • Coconut, goat or almond milk, or any unsweetened and dairy-free yogurt
  • Coconut milk kefir or any non-dairy kefir
  • Grass fed bone broth
  • Kombucha (although you may want to avoid kombucha if candida is present, as sugar is used in its fermentation process)

I suggest starting with a small amount of a cultured food, or one serving of a probiotic or TreBiotic daily. Slowly building your exposure to good bacteria can help bring your body back to balance. Too much too fast and you may experience a die-off of bad bacteria. That can cause headaches, diarrhea and some bloating. So, go slow and adjust based on how your body feels.

Also, consult your doctor or trusted medical professional if you have specific medical concerns. While probiotics are generally regarded as safe, there are sometimes when it is not a good idea to introduce them. If you are working with a physician, just double-check if this is a good choice for you before you start anything new!

Reducing Stress for Optimal Health and Wellbeing: 

In addition to supporting the body with the above products, bringing a stressed body into a calmer state will help support it in many ways.  For me, I prefer grounding in nature, gardening, soaking up Vitamin D in the sunshine, reading or journaling, yoga and meditation.  Breath work is another incredible options for reducing stress in the body.  Breathing in through your nose for a count of six, hold for a count of four and exhale for a count of ten.  Repeat as often as desired.  You can do this seated or laying down.  Sometimes people find comfort placing one hand on their belly and another to their heart.  This breath work will provide oxygen to the brain and will help to reduce stress in the body.

Whatever your goals, reducing stress, nourishing your liver and supporting your gut will greatly benefit your health and overall wellbeing. 

A loving reminder that we all have a unique bio-individual blueprint.  It’s important (and also empowering) to discover what supports you individually.  If you’re still trying to discover what works for your unique beautiful being, I welcome you to connect and schedule a Free Discovery Session: https://kimwilson.me/contact/

Together we rise,