Category: Blog

Kim’s Clean Mexican Salad

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The first of the New Year brings many things.  We all have New Year’s resolutions, health goals and questions about things we should rid from the past.  As we go into the New Year, let’s touch on something that SO many focus on.  Health and clean eating….

We should first focus on two topics.  Why do we fall off the wagon so fast and why do we give up so easily?

  1. There is too much emphasis on what you need to take out and less on what you need to add in.  Yes, you will get bored and give up if you are forcing yourself to consume foods that you have no desire to eat or even consider.  Here is where I can help!

 

  1. You don’t know how to transform your recipes into healthier ones. Better yet, you don’t know how to find foods that actually taste good.  Trust me, I love to eat!  LOVE to eat!!! I still find ways to make things healthy and nutritious while tasting good.

 

This is a classic example of eating what I love, considering convenience (another excuse) and altering a classic for a healthier version.  I don’t know about you, but I love Mexican food!  All of that sodium….Uhm, NO!  So I choose my “version.”  Yes, the idea of Mexican food may mean a greasy enriched flour tortilla covered in oils, cheeses, meats (from unknown sources) and who knows what else is in there.  Next please!!!

As you can see, I “spiced” it up a bit!  Instead of an unhealthy tortilla bowl filled with unhealthy ingredients, I chose to layer my “Mexican salad” with a bed of organic spinach.  Did I mention convenient?  I made two separate meals the other night.  One was turkey chili in the crockpot and the other was spicy chicken for fajitas.  I combined the small leftovers, sautéed some garlic and onions, and topped the mixture onto my bed of lettuce.  Delish!!!

Condiments?  Who loves condiments?  If you cannot make your own guac and salsa from fresh, organic ingredients, there are many options in the store.  I personally choose the organic version, but it’s a preference. I try to limit dairy, but when I have Mexican food, I love a dollop of greek yogurt.  No sour cream for this girl!!!  See….we can improvise!  Easy peasy!

This is just one of many recipes and tips/tricks that I will be sharing with you.  I want you to see that it doesn’t have to SUCK to eat healthy. You can still enjoy the dishes you love with a few adjustments.  This dish was simple, easy, and convenient.  It’s also loaded with nutrients.  A good balance of healthy proteins, carbohydrates, fiber and fat.  Did I mention that avocado??  YUM!

What Does A Health Coach Eat?

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As a health coach, I am often asked what I eat.  Especially when it comes to breakfast.  My breakfast menu is pretty simple, but I like to switch things up from time to time.  I usually have eggs paired with some kind of carbohydrate.  I love oatmeal and teff with simple and healthy toppings.  My oatmeal is usually topped with organic berries, cinnamon and chia seeds.  Talk about a bowl full of health benefits!

I often make omelets in the morning.  They are quick, easy and packed with nutritious goodies.  I love adding a ton of color to my plate.  I like to use spinach, which is such a powerful food with so many benefits.  My omelets are usually packed with spinach, peppers and onions.  There are so many healthy veggies that can be added.  I do not drink regular milk, so when mixing up my eggs, I prefer to use almond milk instead.

Eggs are easily reheated as well.  Sometimes we make our omelets or egg muffins ahead of time.  They are just as delicious when warmed up the next morning.  I recommend this to clients who are short on time in the morning.  Eating breakfast is so important, so make sure you allow this prep ahead of time.  It helps to avoid hitting that vending machine mid-morning.  I am a HUGE fan of food prep.  Planning and prep keeps me on track!

I personally use one egg yolk and two egg whites when I make my breakfast.  The yolk alone is packed with several nutrients and vitamins.  Egg yolks are one of the richest dietary sources of the B-complex vitamin choline.  This vitamin has shown a link to better neurological function and reduced inflammation.  If you are watching your cholesterol or want to stick to plain egg whites, you can definitely modify.  I know some people choose to stick to egg whites only, but don’t be afraid to throw in a yolk.  When I choose my eggs, I like to buy local from a nearby farm.  I prefer brown eggs that are free range and organic.  I want to make sure my eggs come from happy and healthy chickens.

I have been on a big “sprouts” kick lately.  I love adding them to my meals.  This morning I layered my omelet on top of my bed of sprouts.  I added some leftover seaweed salad from my dinner the previous evening.  My carbohydrate of choice today was a beautiful grapefruit.  I recommend trying different foods, methods of cooking and adding several pops of color to your plate.

Be The Change

WARM WISHES FOR THE HOLIDAY SEASON (2)

 

Throughout my life, I have wondered if I would do things differently if I knew my fate.  What would I do if I knew I was dying of an incurable cancer or illness that left me a short time in this life?  Then I thought about why I would need something so tragic and unexpected to make me overcome fears, step out of my comfort zone, spend more time with family and live a more fulfilling life.  I am so grateful and blessed for so many things in my life, but let’s be real, I am human.   So then I have to ask, what does it take to make that change?

I was recently told that two things will change your life.  One is a hardship and the other is a habit.  So many of us are creatures of habit, living a life that is often times by default.  The questions is… Are you living your life by design or default?  About six months ago, I had a hardship.  A really HARD one!  It was one that made me question my strength and existence.  It helped me to look at life from a different perspective and outlook.  It was then that I decided to make changes in my life.  It took a lot of thought as to where I was going and where I wanted to be.  In addition, what changes and choices did I need to make?  It’s such times that really make you dig deep and evaluate your life, what you’re doing and who is a part of it.

Shortly after this event, I received a phone call from my mother.  It was a call that I will never forget.  My aunt had CANCER!  The kind of cancer that was spreading fast and incurable.  I was at a loss for words and felt so helpless.  Throughout the weeks and few months that my aunt lived her final days, I would call to talk with her.  Considering we were in different states, I wanted to share what time we had left in any way possible.  I had a greater appreciation for her words and insight.  Not only because I was coming into a new chapter, a new mindset and personal growth, but I also valued the communication that we shared.  My aunt was the first person I knew in my family and close personal life who was diagnosed with cancer.  I always knew about it, but it hits home on a completely different level when it’s family or someone you hold so dear to you.

I wanted to learn from her experiences and stories.  I wanted her insight now that she knew her short time frame.  I longed for more talks and a lot more time.  Time that I would never see with her.  Every time I would close our conversation, I would ask her a question.  I would ask her what advice she would give to others.  I cannot imagine where my mindset would be if I knew my time was coming to a close.  She shared her stories of being a nurse, serving the public, volunteering, healing, struggling and succeeding.  Her life was so full and she gave to so many.  She would often tell me to go out and serve.  Help others and give back.  Her stories and experiences inspired me in a way that I never knew.

She would often quote my grandfather who was an incredible man.  One quote (by William Shakespeare) stuck out and I wanted to share.   “To thine own self be true, and it must follow, as the night the day, thou canst not then be false to any man.”  My grandfather, a doctor who studied disease, was always so giving and genuine.  Just like my aunt, he believed that we should all be true to ourselves.  He would say that we should stay out of trouble that isn’t “us.”  Don’t surround yourself with others who are not true and like you.  Be loving, caring, giving and honest.  Surround yourself with others who do the same.  My aunt lived her life this way.

I saw that on the day we said goodbye.  As everyone was kicking off the New Year with their goals and dreams (which I usually do as well), I was flying to New York for my aunt’s funeral.  I knew how amazing my aunt was, but I did not know how much impact she had while living her life.  I heard the stories, shared the tears, remembered and celebrated.  It was so impacting and left me wondering how I can do more, help others and give back.

As you start a New Year, think about what you would do differently.  What words of advice and insight can you share with yourself?  Are you living your life by design or by default?  This is the perfect time to reevaluate where you are going, where you want to be and what you want to create.

Life is too short to look back with regrets.  Learn from the bumps and experiences.  Create your vision and dream.  Remember that tomorrow is not a promised day.  Life is a gift and you should also be giving.  When your final days come, how will others remember you?

YOU hold the PEN to your STORY!  Go out there and write one that will be memorable and remarkable!