Tips for a Happy and Healthy 4th of July

 

Happy fourth of july, Friends!

I hope you’re having a wonderful holiday weekend!  I wanted to get this out to you a day early because I am including a yummy recipe that you may want to make for tomorrow.  If not, definitely try it at some point. It’s SO good!

As we celebrate this weekend, we will be surrounded by friends, family and good food.  I love cookouts and grill food too, but I am mindful of my options and what to eat.  So many of my clients express their concerns about cookouts, celebrations and beach trips. I am going to share some of the same tips that I tell them.  You can still enjoy delicious food and fun without going overboard.  Below are some recommendations for a healthy and happy holiday.

Tips for a Happy and Healthy 4th of July #healthyholiday #cleaneatingcookout #fourthofjuly

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1.  Take a healthy dish

This is a tip that I always recommend!  There are usually many options at cookouts for salads, veggies and lean protein sources.  You may be temped to indulge in chips, cookies and heavy sides.  I recommend taking a dish that is healthy and delicious.  You will be able to enjoy your own dish and share it with friends and family.  I usually take a salad or appetizer.  There are so many healthy salad options.  Especially this time of year with all of the local produce.  Add in some quinoa and you have a hearty, healthy salad with protein.

2.  Carry a water bottle

Hydration is so important!  Especially when you are out in the heat.  Not only will it keep you hydrated, but it helps you to feel more satisfied and full.  Have you ever heard of drinking a glass of water before eating something to see if you’re really hungry?  Water has so many benefits!  If you’re not a fan of plain water, I recommend infusing it with citrus, berries and mint leaves.  It’s so refreshing and delicious!

3.  don’t save calories

Have you ever told yourself that you will not eat all day (or eat minimal) so you can meet your caloric intake later with a large meal?  This is a bad idea!  Not only are you slowing your metabolism by not eating all day, but you will most likely feel famished and consume a ton of food.  I recommend eating your meal before you go to your event and snacking while there, or eating healthy snacks/meals every 2-3 hours throughout the day before your event.  You will feel satisfied and happy.   I am not saying that you cannot enjoy your yummy cookout food.  I am just recommending that you eat throughout the day and enjoy a much smaller portion of your favorite foods or  healthier options.  PS..I don’t count calories!  I just eat real food!

4.  switch it up

Are you the one hosting?  Awesome!  Maybe try some bison burgers or lean, grass fed beef.   Grilled chicken is always a hit and a much healthier option than a processed hot dog.   Instead of the white buns, looks for a healthier version. I prefer none, but it’s your call.  This is your party, girlfriend!  Have fun with it!  When I host a cookout, I still serve up a lot of the traditional foods.  I just try to make them with a healthier twist or munch on my healthy sides.  I love to fill my plate with salads, roasted veggies, a bison burger or chicken and maybe some fresh fruit.

5.  practice portion control

I am just as human as anyone, and I LOVE food!  My grandmother reminds me of Paula Deen, and I have a southern background.   SO, I am a HUGE sucker for pulled pork and ribs.  It’s my weakness.  I say this because I am sharing that I occasionally enjoy these yummy (but not so good for you) foods.  It’s rare for me because I know how I will feel the next day (and possibly the day after).  That being said, I practice portion control.  If you find a dish or side that you would love to try, I recommend a smaller portion.  Save the rest of your plate for fresh, healthy options.  You know you more than anyone, so if you think it will lead to indulgences and too much eating, you may want to rethink that idea.

looking for a healthy appetizer to take?  check out one of my favorite, easy to make appetizers below.  i just got home from the farmer’s market, and I loaded up on some delicious, fresh tomatoes!
Farm Fresh Tomato, Basil and Feta Salad #farmtotable #farmtofork #cleaneating #freshfromthefarm #healthyappetizer

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farm fresh tomato, basil and feta salad

 

ingredients:

10 Fresh Roma Tomatoes (chopped)

1 container of feta (I love the Mediterranean feta from Wegmans)

Small handfull of fresh basil

3 Tablespoons of dry Italian Seasoning (or half of a seasoning pack if desired)

Organic extra virgin olive oil

directions:

Wash and dice all of your tomatoes.  Mix them in a bowl with the feta cheese.  Drizzle a small amount of olive oil over your ingredients.  Combine and mix in the seasoning.  Lay your ingredients out on your serving tray.  Sprinkle a small amount of seasoning on top.  This may be more than the three tablespoons.

*I recommend you taste as you go and adjust accordingly.  This is a very simple dish, but some prefer more of less of the seasoning, oil and feta.

*The same goes for your fresh basil.  I love basil, so I chop up a small amount and sprinkle the dish with this fresh herb.  It’s just as delicious without, so don’t worry if you don’t have it or don’t love it.  I do love to garnish the ends of my dish and create a farm fresh display (as shown above).

Chill to combine flavors before serving.  I recommend a chill time of one to two hours, but it’s not necessary.

Serve alone or with organic pita chips.  ENJOY!

 

If you make this yummy dish, i would love to hear your thoughts or alterations.  please feel free to share below.

Wishing you a wonderful holiday weekend!

XO,

Kim

 

 

Healthy Habits: Let’s Talk About Oil Pulling

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What the heck is oil pulling?

This is a common question that I hear from my clients when we talk about Self Care.  I am a big advocate for self care and creating healthy habits.  Two of my morning routines include Oil Pulling and Tongue Cleaning.  We will talk about tongue cleaning very soon!

I know, I know… It sounds CRAZY!  I thought so too when I first heard about it.  But then I found out about the BENEFITS!!!!

HEALTHY HABITS: LET’S TALK ABOUT OIL PULLING

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how does swishing oil around in your mouth for 20 minutes sound?

What if I told you it might clear up your skin, whiten and strengthen your teeth, promote oral hygiene, improve headaches and possibly aid hangovers?  In addition, oil pulling helps to add to the detoxification and cleaning process within your body.  Do I have your attention now?

Oil pulling is an ancient Ayurvedic technique that has resurfaced in the modern health scape.   During the pulling process, the antibacterial properties of the oil pull out fungus and bacteria, alleviate congestion, reduce inflammation and event help with decreasing allergies.  In addition, oil pulling helps to combat bad breath, gingivitis, cavities, sensitive teeth and has been said to kill step throat bacteria.

It may sound like a serious process, but it’s actually very simple.  Not only is it simple, but it’s also inexpensive because you’re not using a large amount of oil.  If you feel a little intimidated, start with a small amount and work your way up.  It will eventually become as routine as brushing your teeth.  Think of it as a natural mouth wash with SO many more benefits.  Oil pulling can be done anytime during the day, but I prefer it first thing in the morning before I eat or drink anything.  Just to give you an idea of how easy it can be, let me break it down into some simple and easy steps.

directions

1.  Measure out 1 to 2 teaspoons and put it in your mouth.

Even though sesame and sunflower oil can be used, I prefer coconut oil.  Make sure you choose a high quality, organic brand.   You can find them in the grocery store or in large quantities at places like Costco.  The oil will most likely start off as a solid (unless it’s warm in your kitchen) and turn to a thin clear consistency.

2.  swish and pull the oil around your mouth.  make sure you cover all areas and pull it through your teeth.

I swish the oil around in my mouth for 20 minutes (preferred), but you can start with 5 minutes and work your way up.  You may wonder when you will have 20 minutes to do this self care routine.  I oil pull while I am in the shower, unloading the dishwasher, making breakfast or checking emails.  The twenty minutes flies by pretty quickly.  Be careful not to swallow any of the oil because it contains bacteria and toxins.

3.  Once finished, spit the oil out into the trashcan.

Don’t spit the oil down your sink, shower or anywhere that can clog your pipes.

4.  Rinse your mouth out

Once you’ve gotten rid of the oil, rinse your mouth out with salt water or water mixed with apple cider vinegar.  Again, do not swallow this liquid because you may still have toxins in your mouth.

5.  Brush your teeth

The final step is brushing your teeth, which will kill any final remnants.

Lastly, smile in the mirror and tell yourself it’s going to be a spectacular day!!!

make your self care a huge priority every day.  when you love yourself, you can show up to the world in a big way!  

Do you think you will try oil pulling?  do you have any “crazy” rituals that add to your self care?  i welcome you to share them below in the comments section.

XO,

Kim

 

Feng Shui Quick Tips

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Hello, Friends!

I hope you’re having a wonderful Friday!!!  The weather here in Maryland has been absolutely gorgeous!  All of my windows are open, the sun is shining and I am loving the clean air breezing through the house.  I picked up some fresh flowers today and have several gorgeous bouquets placed throughout.

Did you know that a healthy, clean home can create greater happiness in your life?

Feng Shui Quick Tips #healthyhome #fengshui #springcleaning

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do you feel like your home could use a healthy change?

I am going to share some simple and quick tips to incorporate Feng Shui into your home.  These quick and simple changes can create a healthier and happier environment for you and your family.  Let’s get started!

LOVE

1.  Meditate daily to clear your mind

2. Keep two fresh roses on the side of your bed.  visualize what they mean for you calling in love.  toss any dead flowers and replace with new ones.

3.  keep your bed linens crisp, fresh and clean.

4.  Romantic ambiance can be created with candles.  Make sure you choose a clean and healthy version to avoid toxic exposure.  

5.  Sleep on one side of the bed.  Clear out some extra dressers to create a space for your partner.

 

HEaltH

1.  Clear out clutter in your living space.

2.  Reserve your bedroom for sleep and intimacy.  Keep papers, work and electronics out of your room.

3.  When choosing a paint color, avoid bright and load colors.  Calm colors such as beige and cream can create a more comfortable living area.

4.  Choosing a mattress and bedding that supports comfort and rest will help improve your sleep and health.

5.  Choose a wood bed frame instead of a metal one.  If you do have electronics in your room, the metal will pick up electromagnetic waves and disrupt sleep.

6. air flow is very important!  fans are a great way to help with air movement and flow.  in addition, fresh plants are an excellent addition to increase air purification.

 

Money

1. The first impression of your home sets a tone.  You want it to be warm and inviting.  Make sure your door bell operates properly and your house numbers are visibly available, so that abundance can find you.

2. Regular leaks can represent financial leaks, so make sure none are present in your home.

3. A stable home allows stability and opportunity for finances to grow.

4. Keep your kitchen and stove clean.  Use your burners equally, as this opens up a variety of opportunities and financial channels.

5. Replace negative beliefs about money with positive affirmations.

6. Images of flowing water, running horses and moving boats represent flow and abundance.  Choose these in prints and other visible decorations.

 

Spend some time this weekend looking around your home and noting where changes can be made.  Simple adjustments can have a large impact on your health and happiness!

Have a wonderful weekend!!!

XO,

   Kim

 

for additional tips and ways to spring clean your home, click on the link below for my free guide!

FREE GUIDE: Spring Cleaning for Healthier Living

 

Berry Sexy Smoothie

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Hello, Sexy spring!!!

Who loves a healthy, cool smoothie on a warm spring day?  I sure do!  I was never one for daily smoothies, but now I start every morning with one.  It’s a great way to incorporate several healthy, delicious greens and fruits to fuel your body.  This yummy goodness includes protein, healthy carbs and fats.  My advice is to watch your fruits.  Many smoothies taste like a dessert because they include too many fruits.  I try to limit my fruits to a few a day and I prefer them earlier in the day or around a workout.  I like to include berries, apples and pineapple.  The sky is the limit!  I also like to use what’s local and fresh!  Frozen berries are a great addition to any recipe.  I would love to hear what’s your favorite blend.  Comment below and share your Berry Sexy Smoothie goodness!

Cool Down With A Berry Sexy Smoothie

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Ingredients:

  • 1 cup unsweetened almond milk (or non-dairy milk of your choice)
  • 1 cup organic mixed berries
  • 1 tablespoon chia seeds
  • 1 tablespoon avocado

Note~ If you’re using fresh fruit, add a handful of ice.  I like to use frozen berries and keep the additional ice out of the mix.  If you want additional protein, add in a clean source of vanilla protein powder.

Mix all ingredients in a blender until smooth.

I like to top my smoothies with additional seeds or bee pollen.

ENJOY!

 

Sunday Night Food Prep

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If You Fail to Plan, You Are Planning to Fail!

 

Have you ever heard this famous quote?  It’s SO TRUE!

My health and goals are very important to me!  Your health and goals should be just as important to you.  Even when life is chaotic and hectic, you still have to find balance and blocks of time for your tasks.  I usually choose Sunday for my Food Prep Day.  It’s easier for my schedule and allows a good window of time at home.  If you’ve seen my previous posts, you know that we LOVE to grill!  Choosing Sundays allows quality time at home grilling out and cooking with my man.  Not only do we create some delicious meals, but it allows that much needed quality time.  I highly recommend including your significant other or family when prepping for the week.  Make it fun!  Get the kids involved!  Spice things up!

I like to choose meals that can easily chill or freeze for days.  We love to grill chicken, steak, veggies and even fruit.  I use a TON of spices to keep things from being bland.  The sky is the limit with spices and there are so many benefits.  For more information, I welcome you to check out my previous post about Spicing Things Up~Benefits of Herbs and Spices.

These Turkey Rounds are often made in our home.  They make a great snack or meal when paired with sides.  I make them several different ways.  If you want to choose a lower carbohydrate option, omit the cooking outs.  I love to use veggies, so shred up some yummy options for  a filler.  These freeze easily…if they last that long.  Delish!

Sunday Night Food Prep with recipe #foodprep

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Turkey Rounds

Ingredients:

  • 2 lbs ground chicken or turkey
  • 3 egg whites or 2 whites and one whole egg (depending on preference)
  • 1 cup quick cooking oats
  • 1/2 tsp paprika (optional)
  • 1/2 tsp ground cumin
  • 1/2 tsp ground thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black pepper
  • 2 tsp red pepper flakes (depending on preference)
  • 1 tsp salt
  • 2 cloves of garlic ( minced)
  • 1 small chopped onion
  • 2 finely chopped celery stalks
  • Hot Sauce (optional)

NOTE:  As you can see, I add in a lot of options based on preference.  I also grate zucchini (a towel helps to remove access water) and diced kale or spinach if I want more veggies.  Extra veggies are a great alternative if you want to keep out the oats.

 

Directions:

  1. Preheat your oven to 375 degrees
  2. Spray muffin pan with a healthy oil option.  You can also use a cookie sheet with foil.  Make sure to spray the foil to avoid any sticking.  I also recommend folding up the sides of the foil.
  3. Mix all of your ingredients until evenly combined.
  4. Form into balls and place in your muffin pan or on foil (evenly spaced apart).  This can be done with a small ice cream scoop or large cookie scoop.  The rounds should be around the size of a racquetball.
  5. Bake for 35-40 minutes until the meat is fully cooked.
  6. Sometimes I like to drizzle the rounds with hot sauce a few minutes before removing from the oven.  This is optional but a delicious choice.  Especially if you want some heat.  This step is definitely guy tested and approved!  YUM!

If you already food prep, please share some tips below.  If not, I would love to help answer any questions.  Contact  me or post your comments and questions below.