Releasing Anchors to Help You Soar

Do you want to soar in the New Year? As we say hello to a New Year, it’s a great time to release anchors and things that may be holding us back.  It’s a time to reflect upon the things we learned in the past year and the ways we grew.  A time to set new intentions and goals.  A time to forgive and leave some things in the past.  It’s a time to see what habits helped us and which ones did not serve us well.  It’s a time for cleansing, growth and creation.

While on a business trip over the summer, one of my mentors referenced the concept of anchors and wings.  This stuck with me for a while and it’s something I’ve incorporated into my everyday. Something I am focusing on more as we move into a New Year.  It’s the concept of those things that weigh us down and the ones that help us rise and soar.

Where in your life do you see anchors?  They can come in many forms.  It may be a toxic relationship or a bad habit that you haven’t let go of yet.  Maybe it’s the clutter or noise that comes into your personal space or your mindset.  It may be time wasted or time not spent well.  Holding onto those moments where someone hurt you or past failures may be another example.

Whatever the anchor(s), now is a great time to release them and fill your life with those things that will help you soar.

When we think of nature, think of the reasons why birds are able to spread their wings and fly.  They are able to gracefully soar because they are light and don’t have things weighing them down.  Imagine if you could soar in 2019 with less weight on your back (or in your mind).

As you reflect on where you have come, where you are and where you want to go, think of changes and adjustments that may help you soar higher.

 1.  perspective

The things we think about often manifest into reality.  How would you view your perspective on life?  Do you find yourself being sucked into drama and negativity?  Do you choose to look at life with gratitude and joy?  The outcome of the two can deliver completely different results.  In 2018, my “one word” was JOY.  It helped me to view things from a different perspective throughout the year.  I also started each day with gratitude and wrote down things I was grateful for, who I would reach out to, how I wanted to serve and better show up in the world.  I recommend looking at how you receive things and what changes you can make to better serve you each day.

2.  time

We all have the same hours in the day.  This is something we have heard many times and it’s true!  So, how are you spending your time?  Do you feel like you’re using it wisely?  Do you think there are adjustments that can be made to help you soar more?  Are you filling your time with things that are weighing you down?  Things that help you to find happiness, passion, fulfill your dreams and goals and also help you grow.

3.  past

The past often runs into our present for many reasons.  This may be due to past choices that did not serve us well.  This may be a past relationship that hurt or someone you were with who wronged you.  Whatever it may be, forgiving, learning and moving forward will help you soar.  How we feel about people or experiences of our past can make for heavy anchors.  So many things happen for reasons and ones we sometimes don’t see.  As you move into 2019, what from your past can you let go of, forgive or consider as a lesson and tool to help you soar?

Looking for a resource to help you with the mind/body connection of healing?  This book may help: The Healing Code

4.  relationships

This is a big one and something that often can weigh us down.  Consider the people in your life right now.  Do you surround yourself with those who support you, encourage you to soar, help you to show up as the best version of yourself?  This is a big one that I learned in 2018.  I spent the past year cultivating healthy relationships, surrounding myself with GIANTS, created boundaries and said goodbye to things that were not serving me well.  Depending on your situation and relationship, making adjustments may be hard or easy.  Figure out what works for you.  If it’s not serving you well, maybe it’s time to say good bye or at least create a healthy boundary.

5.  lifestyle

Our lifestyle plays a big part in how much we soar and show up.  I look at life and the wellness wheel from a holistic perspective.  Considering relationships, spirituality, career, movement and exercise, nutrition and nourishment.  Looking at your wellness wheel, what seems off-balanced?  Which category (or categories) can you nurture more to better serve you?  What bad habits and choices are a part of your world that may serve you better to let go of?

6.  Habits

The start of a New Year is a great time to reflect on your habits.  Good and bad, we all have habits that are holding us back, weighing on our mind, creating unhealthy energy and don’t serve us well.  This could be anything from keeping clutter, hitting your snooze button many times, eating for unhealthy reasons, spending too much time on social media and more.  I encourage you to reflect on the habits in your life.  What can you let go of and which ones may serve you better?

7.  fear

I want to focus on this topic because it’s something that affects so many and holds people back.  Fear is important for survival.  We have a fear of falling or being hurt.  Yet, fear holds us back and keeps us complacent for many reasons.  We fear failure, success, what people think and more.  Do you feel like you’re living to your potential?  Does fear hold you back from doing so?  Where can you discover ways to grow, be courageous and take chances?  This isn’t referring to being dangerous to the extent of hurting or harming yourself and others.  This is about living outside of your comfort zone, taking chances, learning and growing!

Looking for some additional motivation and mindset shifting?  I’ve always loved the videos on: Motivation Grid

say goodbye to the anchors and make room for better things.

So, what changes can be made?  What bad habits and toxicity can be eliminated or distanced?  What better things can be replaced to help us soar and succeed?  Change is uncomfortable and not always easy.  Yet, sometimes change is exactly what we need to flourish, grow, become a better version of ourselves and SOAR.

Where do you feel the need to make change?  I welcome you to comment below or share in a private message.  If you feel like you need additional support or accountability, I welcome you to contact me.  Contact Kim

Best wishes for a happy and healthy New Year ahead!



Tips to Naturally Boost Your Immune System

The holiday season is a joyous time of the year, but it’s also a time when our bodies are exposed to more stress, less sleep, more caffeine and alcohol, lots of sugar and unhealthy foods.  All of which can wreak havoc on the immune system and especially our gut.  Leaving us more susceptible to illness and not feeling optimal.

The immune system is designed to work against diseases in the body. It has a resistive power that fights bad bacteria and viruses that can cause illness and sickness. The immune system is designed perfectly, but our negligence towards our health often weakens the system. If it is not properly cared for, it becomes so weak that even small illnesses like the flu or a cough can become severe. The immune system also becomes dirty by fighting too much bacteria. Cleaning is required to make it strong again.

There are many ways to clean the immune system and boost its power. Here are some ways to do it naturally.
1.  Turmeric:

Turmeric is a yellowish spice used in many dishes in Asia. It has proven to be beneficial in the treatment and prevention of many diseases. Very high in anti-toxicants, turmeric helps in fighting against free radical damage. Some studies have shown that an active ingredient in turmeric, curcumin, supports the action of B cells, T cells, and natural virus killers in the body. This effect provides support to fight against viruses, bacteria, and fungi. Add turmeric to your meals to keep your immune system powerful and clean.

2.  Vitamin D:

Vitamin D is also known as the sunshine vitamin. It helps to keep the immune system clean. Deficiency of Vitamin D results in a weak immune system and health problems. Vitamin D can be directly accessed from the sunlight but sun exposure has its own risks, so vitamin supplements are preferred. They are easily available and can be taken daily with no side effects. Vitamin D3 is preferred over D2.

3.  Beetroot:

Beetroot is a reddish vegetable with a lot of benefits for the immune system. It helps to restore the body’s PH balance with minerals like iron, calcium, zinc, and magnesium. These minerals have very strong detoxifying properties. The high content of pectin and betaine found in beetroot also works as an anti-toxicant against bacteria.

4.  Colloidal silver:

Colloidal silver has a history of cleaning uses. It has been used as a water purifier and to clean wounds and medical equipment. There is concern that colloidal silver is bad for skin and health because it turns the body bluish-gray. This is due to a substance called argyria. But argyria is actually a result of silver abuse and excess consumption. Colloidal silver is best for the purification of an immune system but should be taken in very small doses. “Silver Fuzion” is most recommended.

5.  A mixture of apple and ginger:

The combination of apple and ginger helps to cleanse the body. One benefit  is that it’s very easy to prepare and store. Combine eight ounces of organic or freshly pressed apple with one teaspoon of ginger. Mix them with a small amount of husk in it or blend it.

6.  Green tea:

Green tea can cleanse your immune system and make your skin fresh. It is tasty and can be made easily. It has many anti-toxicants that help to flush toxins from your body. In addition, green tea is rich in catechins, which helps to improve liver function.

7.  Lemonade Cleanser:

Lemon has natural cleansing properties. Although consuming lemon directly is slightly unpleasant, you can easily make a natural, healthy lemonade. Combine four tablespoons of fresh, organic lemon juice, a half teaspoon of real maple syrup, and a half teaspoon of pepper in a ten ounces glass of water. Mix well. Drink it daily and you’ll notice a change in your immune system.

If you desire more taste, you can add things like organic berries and herbs, such as mint.

8.   rest and relax:

Sleep and de-stressors are very important for a healthy immune system.  Especially around the holidays, our sleep is often compromised.  We tend to stay up later or consume sugary foods and drinks that may keep us awake or restless.  It’s important to try to go to bed around the same time every night.  Incorporate things such as meditation or breathing techniques to calm the body and mind.  Shutting down electronics at least an hour before bed helps as well.

9.  Incorporate probiotics:

I consume healthy probiotics on a daily basis but especially bump them up this time of the year.  Probiotics are beneficial in aiding gut health ( where much disease is formed).  To naturally boost your gut health and immune system, consume things like kombucha, sauerkraut, kimchi, yogurt, kefir and other naturally fermented foods.  When choosing probiotics, I recommend choosing ones of good quality.  Which often are stored in the refrigerator.

Probiotics are especially important if you’re taking an antibiotic.

10.  Incorporate Bone Broth:

As children, we often consumed grilled cheese sandwiches and Campbell’s Chicken Noodle soup when we didn’t feel well.  No offense to my mom, but now I understand why my grandmother cooked with homemade broth.  Organic bone broth is one of the best things you can consume to help aid your immune system and support gut health.  Not only is it delicious and easy to make, it’s extremely beneficial in supporting your health.  For a healthy and easy recipe, click here:

Additional healthy foods include raw garlic, ginger, raw and Manuka honey, oregano oil and mushrooms (such as maitake, reishi and shiitake).

Herbs are also beneficial when supporting overall health and boosting the immune system.  For healthy herb options and how to use them, click here: Healthy Herbs

Incorporating a few or many of these tips will not only help boost your immune system, but support a healthy gut and body.  As we transition from the holiday season into the New Year, especially during the colder months when germs are more common, I recommend exercising these natural immune supporters.

Wishing you a Happy and Healthy New Year!




Healthy Holiday Hacks

It’s that time of the year again! The holidays are here and our schedule is filled with family events, holiday parties, food, cocktails, long to-do lists and stress.

Whether you’re tempted by grandma’s homemade pie at your family get-together, struggling to keep your cocktail intake in check at parties, or wondering what to eat if you’re traveling and on the go.

These healthy hacks will help you make it work in the real world when temptation is everywhere.

We are NOT talking about deprivation during the holidays. Instead, I want to give you approachable ideas to help you enjoy the sweetness in life without counting calories. That’s right… I don’t count calories. I love my healthy relationship with food and don’t stress calories because I know I’m eating real, healthy food. I discovered what works for me and it’s important to discover what works for your own beautiful self.

Don’t worry though, that beautiful, black party dress or the bathing suit you bought for your holiday vacation will still fit.

Below are my best tips for maintaining your weight, de- bloating after meals and handling stress this holiday season. Not sure what to take for a dazzling dish? Are you questioning which healthy (and delish) meals to make? No worries…I’ve got you covered.  I’m including one of my favorite recipes.  Want some more ideas?  Check out my Healthy Holiday Guide here:

The guide also includes a  4-day Post-Holiday Healthy Reset Plan with meals and tips to help you get back on track after a night (or few) of indulgence.

I totally understand how the holidays can be for many. I used to have a tough time getting through the holiday season. I constantly had a full plate of food in front of me just to handle the stress. I’d find myself eating too many mashed potatoes and too much pumpkin pie.

I was always tired and bloated after indulging at holiday dinners or cocktail parties, and let’s not even mention the weight gain. It really put a damper on what should have been a time to celebrate and have fun.

It wasn’t until years later that I discovered simple strategies to make it through the holiday season without the stress eating and inevitable tummy troubles and extra pounds.


But, it happened anyway, and then you woke up the next day with a raging headache and bags under your eyes. Maybe you’re like me and feel all of the above when you try just a teeny, weeny bite of that chocolate cake (hello, wheat belly… ugh).

I’ve learned (through a lot of trial and error) that the holidays don’t have to be a rollercoaster of bingeing on treats and regretting it the next day. I’ve learned how to maintain my health (and my waistline) while still having a blast during this time of celebration

I became a health coach because I love helping others to do the same thing. I want you to have real strategies and solutions for life that still allow you to have fun.

As a health coach, I educate and empower others how to slow down when they eat, be mindful of stress and understand what foods to put on their plate to nourish their body.

Below are some tips that will take the worry out of the parties and the stressful holidays so you can sit back and enjoy the season.

This is NOT about depriving yourself of all the treats and special meals. I’m giving you a plan of action that will allow you to enjoy that small piece of pumpkin pie or chocolate cake without beating yourself up or feeling bloated the following day.


Before we jump into my tips and strategies for staying healthy during the holidays, it’s important to take a look at your triggers and understand when you feel tempted to overdo it with food (and alcohol).

Take note of the situations that you may be in this holiday season and bring awareness to your temptations. I suggest exercising mindfulness about how you are feelings as well.

Here are some examples:

●  Attending a cocktail party or a wedding

●  The cake at the office party makes your mouth water

●  When you’re watching TV

●  Cookies and chocolate being delivered to the house for the holidays

●  Bringing treats to your kid’s school

●  Preparing food for a party you’re throwing

●  Family holiday parties

●  Cocktail parties with drinks and tons of appetizers

●  Girl’s Night Out holiday festivities

●  Feeling overwhelmed and stressed while shopping

●  Interactions with stressful family members


These tips are separated into 3 sections to give you strategies for before, during  and after your holiday parties and meals.



Make SURE TO PLAN before you attend a gathering or party.  Find out what will be served.  If possible, ask the host what kinds of foods and drinks will be served so you’ll know ahead of time how to prepare.

Bring a dish to your holiday dinner:

Don’t be afraid to call ahead and offer to bring a healthier plate to share with the other guests. This isn’t being rude. I actually prefer to ask ahead of time so the hostess knows I am thinking of them, grateful for the invite and that I want to help contribute. It’s also taking care of yourself so you can spend your energy on having a good time and not worrying about how you’ll feel after you eat.

Pack a healthy snack:

Throw a healthy protein bar or bag of nuts in your bag so you’ll have something to snack on besides the chips and dip.


Don’t show up hungry:

Always eat at least a small meal before you go to a dinner or party. If you show up starving you’ll be likely to wolf down everything in sight. Try one of the following protein-rich mini meals to tide you over and keep you from feasting on sugar and unhealthy treats.


  1. A healthy protein like turkey slices with avocado
  2. Greek or non-dairy yogurt with nuts (I love coconut yogurt)
  3. A smoothie
  4. A cup of soup
  5. A healthy protein bar
  6. Gluten-free crackers and veggies with hummus
  7. Any lean protein (chicken, turkey, bison, fish) and vegetables



If you’re feeling super hungry at an event, focus on drinking water before you go for that plate of food. Sometimes that hunger is actually a sign of thirst.  If you’re finding yourself craving sugar and salt, your body is likely depleted in minerals. Order a tall glass of water with lemon while you’re out to replenish.

Are you toasting the holiday with a glass of bubbly or red wine? Make sure to drink a glass of water before and after your cocktail.

Another awesome option is to make a healthy vitamin water, and drink it both before you head out AND the morning after.

Vitamin Water Recipe:

8 ounces coconut water

1 teaspoon raw apple cider vinegar 2 inch piece of ginger

juice from one lemon



Stir or shake the ingredients to combine, and sip. The raw apple cider vinegar will enhance your digestive enzymes and balance PH, while the coconut water will mineralize your body.  As you are drinking your vitamin water, take 5 deep breaths. Deep breathing calms your nervous system and reduces stress levels naturally.


The key to staying healthy and feeling good (both physically and mentally) during the holidays is to avoid eating everything in sight.

We’re all human. There’s no way we’re going to make it through an entire month of parties and holiday treats saying NO every single time. Nor do we want to.  That kind of extreme mentality is what leaves us feeling emotionally deprived and ready to go home after the party and overeat.  The last thing we want is to get so frustrated with deprivation that we show up to a party and say screw it, I’m eating everything!

Practice the 80/20 rule:

Focus on eating healthy, nourishing foods 80% of the time. This gives you some leeway to indulge the other 20% of the time without feeling guilty.

For me, I enjoy foods but watch things that I know will make me feel worse. Things like gluten and dairy, fried foods and sugar. Don’t get me wrong, I love things like cheese and wine. I enjoy good hearty meals. If possible, I opt for gluten free crackers, goat or sheep cheese (easier on the digestive system), veggies and hummus and dark chocolate bark.  One of my favorite recipes:

It’s important that you discover what foods work for you and which ones don’t. If you do indulge, just be mindful that you may have some changes in mood and how you feel afterwards and possibly days to follow. It’s a natural response and will pass as long as you keep it clean the majority of the time.



When you do decide to have the slice of pie or helping of mom’s stuffing, focus on savoring the food instead of inhaling it.  Moderation and paying attention to portion sizes go a long way to keeping us healthy and feeling good.

If this relationship with food is something that you struggle with (I know I have), I recommend the work of Geneen Roth. She’s shown others that eating isn’t about pulling a chair up to the fridge.

Check in with yourself before you eat:

Take a few moments to turn inward before you start eating. Ask yourself: Have I filled myself up with self-care today? Have I slowed down and addressed my emotions?  If you’re feeling stressed, anxious or overwhelmed, take a few moments to do some deep breathing. Excuse yourself to the restroom if you need to step away.

Taking the time to touch base with your body and slowing down will help prevent overeating.

Journaling can be helpful as well. Jotting down how you’re feeling, what’s going on in your world and what may be making you feel this way.

Ask about healthy options:

Don’t be afraid to talk with the party host, the waiter or your co-workers about healthy foods for your holiday events.

We might feel nervous about speaking up – what will people think? But we’re not being a pain. We’re being mindful of taking care of ourselves and setting the stage for success.

With the rise of food sensitivities and allergies (that’s a whole other topic I could go on about), most restaurants are accommodating and will make modifications.

Slow down & enjoy your food:

If you actually want to have a taste of something, then do it! Slow down and enjoy the decadent flavor of that chocolate cake or the creamy deliciousness of those mashed potatoes. Taste the food you’re eating and don’t feel guilty.

Too often, we are either so hungry, rushed or stressed and we shovel food into our mouths. Not only is this not good for your digestive system, but it also doesn’t allow the ability to savor the deliciousness of the meal. Being a foodie, I love the different tastes and combination of flavors. Food is meant to be enjoyed and provides nourishment. Not meant to be punishment or a rushed event. Creating a healthy relationship with food and enjoying it is one step towards living a healthier, more nourished life.

Savor the moment:

Remember that a truly healthy, happy holiday is about being present in the moment.

As you’re celebrating, practice mindfulness:
I deserve to really enjoy my life.
I deserve to step away from a stressful situation to focus on myself for 5 minutes. I deserve to enjoy celebrating in the company of my friends and family.

It’s not only about the plate of food. Take a taste of life too. The food is a reflection of your life and what is happening inside and around you. Savor your life.



Sometimes, regardless of our best intentions, we can still feel bloated, tired, and less-than-amazing once the party’s over.

It’s important to have some healthy tricks in the toolbox to nip those gross symptoms in the bud and get us back on track to feeling great. We want to focus on flushing toxins out of our bodies to reduce the acidic waste that leads to bloating and fatigue.

Here are my 3 favorite ways to de-bloat and reset the day after.


Take 2 cups of room temperature water, and add the juice from 1/2 a lemon, a pinch of cayenne (optional), and 1 teaspoon of raw honey or a couple drops of stevia (use stevia if you are on a yeast cleansing nutrition plan).



Add 1 tablespoon of chlorophyll to 12 ounces of water with the juice of one lemon and drink.

Note: you can buy chlorophyll at any natural food store, Whole Foods, or on Amazon.


Exercise is one of the best ways to cleanse your body and remove toxins. Try taking a brisk walk, hitting the gym, or going to your favorite zumba class. Sweating helps the body to eliminate toxins through the skin. Be sure to shower and scrub when you’re done.






Caprese Holiday Wreath


1 ½ cups balsamic vinegar

3 Tablespoons local, raw honey

12 ounces fresh cherry tomatoes

10 ounces small mozzarella bites (or a cheese of your choice)

Olive oil (about 2-3 tablespoons total)

4 teaspoons dried Italian herb blend

Fresh basil, shredded (for garnish)

Sea salt and ground pepper, to taste


Glaze:  I often pick up infused balsamic and oils from a local store.  This is an option for those who prefer to do so as well or don’t want to make their own.

If you choose to make your own glaze, combine the balsamic vinegar and honey in a small sauce pan.  Cook (while continuously stirring) on low heat for approximately 5 minutes.  Bring to a boil and reduce again.  Simmer for 8 minutes.  The syrup will thicken.

Salad: On a round serving dish, place a bowl in the center.  In a circle pattern, arrange the tomatoes and cheese as you so desire.  Some people choose to use small wooden skewers or lay them loosely.  Drizzle with oil, balsamic glaze, herbs, salt and pepper.  Place the remaining glaze in the center of the wreath.  Garnish with shredded or whole basil leaves.


Wishing you and yours a fabulous, healthy and happy holiday season!




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.


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 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 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 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.


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 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.


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’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:

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!






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


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


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.  


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!