Category: Blog

Spring Cleaning to Support Change

As we welcome a time change and brighter longer days, we are seeing nature come out of hibernation.  Transitioning from winter into sunny spring energy.  Spring often brings play, more activity, energy and creativity.  Yet, we are experiencing a seasonal shift that goes against the grain.  Due to currently being in the pandemic, we are experiencing heightened anxiety, depression, exhaustion (mentally and physically) and uncertainty.

Now more than ever, it’s important for us to be proactive with our health, joy and wellbeing.  It’s important for us to support ourselves (and others) with the season but also give grace if we need to slow down, rest and bump up added self care.

The past year may have brought a change in lifestyle, health, family,  social dynamic and more.  We saw a rise in isolation, lack of community and family connection, added stress, health (mental and physical) concerns and a rise in coping strategies.

With the spring season shining her beauty upon us this month, we are given a “fresh start” and clean slate to make change.  The perfect time to  do some “spring cleaning.”  This is not a time to usher in shame, guilt, questioning worth or getting stuck in the muck of limiting beliefs or toxic thoughts.  It’s a time for forgiveness, compassion (for self and others), growth, transformation and healing.

In the fall, much like the trees, we released what no longer serves us.  Slowing for rest and restoration through the winter season.  Now is our time to bloom and rise.  With the rise, it’s beneficial to look at the root- the root cause of things that could be holding us back. Where can change be made?  Where can some spring cleaning be implemented?

Spring Cleaning to Support Change #detox #holistichealth #nourish #seasonaleating

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The spring season is all about embracing change.  Though change isn’t always comfortable, it’s needed for growth. Spring is also about the liver, our primary filtration system.  A huge part of the body responsible for filtering toxins.  Toxins can come in many forms from the foods we eat, the beverages we consume and the medicines ingested.  Toxins are also in the products we use and in the environment around us.  The liver can become tired and sluggish if it’s not supported and nourished.  With spring being all about supporting the liver, this is a perfect time to “clean house.”

In addition to the liver, the kidneys can be damaged due to too much alcohol, toxic overload and medication use.  Both the liver and kidneys are an important part of the body and deliver a support system for optimal health and wellbeing.

Reflecting over the past year and how you’re feeling presently, do you feel like you’re running with your check engine light on?  Is your detoxification system feeling overloaded?

Spring is giving us grace to evaluate and address proactively what we presently need.  Spring is about planting and weeding out the old.  So, I welcome you to reflect and assess what you feel you need to weed out to plant new seeds.

Start with some small action steps such as movement outside, grounding in nature, nourishing with healthy seasonal foods, getting rest when needed and staying hydrated.  Embrace the joy of the season with creativity and those child-like feels you used to experience during this season.  What brings you joy and excitement?  Get creative, have fun and keep it simple!

With the liver being the ruler over spring, it’s the “root” of life’s ultimate action.  Some healthy foods and herbs to support the liver are beets, dandelion, licorice, milk thistle, broccoli, cabbage, dark greens and garlic.

Movement is another method for supporting your health and naturally detoxifying the body.  With the body wanting to embrace more activity, this is a great time to get outside, play, workout and ground in nature.  Both the body and mind will benefit.

If you’re feeling like you could use some additional support, detoxification and a simple strategic plan with a supportive and fun community, I welcome you to check out my upcoming Roots to Rise Spring Reset.  I’d love to have you join us next month!  To learn more: Roots to Rise Spring Reset

Ladies, there is no better time to Spring Into Sexy!  Y’all ready to Spring with me? Let’s GROW!!!

XOXO,

Kim 

holiday

Top Tips for Staying Happy and Healthy During the Holidays

Holiday cheer and this time of the year are often filled with celebration, friends, family and togetherness.  It’s also filled with long “to-do” lists, stress, toxicity and unhealthy food. That’s usually the case with a “normal year,” but 2020 has been a little different from “normal.”   We’ve had to pivot a great deal this year and we’re continuing to do so during the holiday season.

Instead of adding additional physical and emotional stress to your plate, try some of these tips for a happier and healthier holiday season.  These tips can carry into the New Year as well.

Give Yourself the Gift of “Balance”

Ladies, this year has given us grace to “do it messy!”  So, gone are the days of perfection and complete balance.  Does that really even exist?

What I’m proposing is a complete mindset shift around how you honor your body and your self-care needs during the holiday season. Queens, this is your time to add even MORE self care and love!  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 aunt likes to make.

Be mindful and intentional with your food choices

There is nothing wrong with enjoying good food during the holiday season.  I love food and have no guilt or shame when enjoying nourishing foods that I love.  Though things are different this year with parties, work events and gatherings with friends and family, we will still be around holiday food if you’re celebrating the season.  With that being said, this should not be an opportunity to sabotage your goals and health between now and the New Year (or beyond).

If you find yourself grabbing junk food or guzzling down extra alcohol, ask yourself how you’re feeling.  Are you stressed?  Feeling anxious (I’ve been hearing this a lot lately)?  Depressed?  With this year especially, you’re not alone if you are feeling one or more of these feelings.   Emotions play a huge role in our food (and alcohol) choices.  Being in tune with your mindset, feelings and intentions will play a large part in your choices.

If you know you have an upcoming event or family gathering, make sure you eat something healthy and satisfying before you head out.  While at your event, enjoy a little bit of something you’re craving or wanting to try and fill the rest of your plate with lean protein and veggies.  You don’t have to feel deprived this holiday season, but don’t overdo it either.

Stay Active

Exercise is very important during the holiday season.  Have you heard “endorphin’s make you happy?”  It’s true!  Not only is it important to get that booty moving when it’s cold outside (and year round), but it helps with your mood too!  This is a great time to join a gym, start a new fitness class or find some new gal pals for accountability.  During quarantine, I have been walking a lot and it’s been so nice to get out in nature for some fresh air and movement.  Are you more of the “outdoorsy” type?  Grab your skis or ice skates and bundle up for a fun event.  There are many options (indoors and outdoors) this holiday season.  Find what makes you happy and get others involved.  Whatever you choose, keep it moving!

 Find Time for Rest

Yes, exercise and movement  are important but so is rest!  Especially during the busy holiday season and winter months.  Your body needs it and craves it during the winter season!!!  Not only will you feel more refreshed, but it will help with your stress levels and keep you from making poor choices.  If you’re finding it difficult to manage a rest and sleep schedule, you may need to make some changes in your routine.  Sleep should be a priority; especially this time of the year.  Try going to bed and waking up around the same time.  Limit your television and technology viewing a few hours before bed.  Relax in a hot epsom bath with some lavender and other oils.  Grabbing a good book and cup of tea helps in the evening too.  Again, find what works for you and make it a priority.  Rest is not something that should be negotiable any time of year.

 Bump Up the Self Care

If you’re one of my clients or follow me on social media, you know how much I stress Self Care.  After learning the hard way of pouring from an empty cup, I’ve become a Self Care Queen! This is something I had to learn the hard way but it’s something I make a priority in my own lifestyle.  It’s non-negotiable!   Especially during the busy holiday season.  Why?  Because it’s SO important!

Women are the first ones to put themselves last!  If you resonate with this statement, then you may need to ask yourself how much you’re adding self care into your lifestyle.  A hot epsom salt bath, massage, yoga class or new outfit can make a huge difference.  You’re not being selfish!  You’re taking care of you and in turn, will benefit so many around you.  When the holiday season is stressful and you’re feeling run down, bump up the self care.  It’s good for the body and mind!

set boundaries

Talk to your family and friends and explain that you’ll be doing things differently this year.  Share with them that just because it’s the holidays, 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!

Beware of Toxic People 

The holidays can bring upon stress when it comes to gatherings with friends and family.  We often hear about “tolerating” someone for an event or evening.  You may feel uncomfortable being around a group of friends or family members.  Whatever the case, choose wisely.  Ask yourself if the stress, anxiety and frustration is worth it.  I am not saying to isolate yourself from your family and friends, but choose what makes you happy and feel healthy.  Maintaining distance and setting limitations or boundaries may better serve you.  You should surround yourself with those who light you up and make you happy.

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, nuts and seeds and truffled extra-virgin olive oil.  I’ve become a huge fan of speciality oils and balsamic vinegars.  I love the incredible flavors and I enjoy cooking more when I use specialty ingredients.  If you’re looking to save money on Superfoods, I recommend Amazon and stores like Home Goods and Marshalls.

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.  Go out of your comfort zone and see what healthy meals you can whip up with some new ingredients.

If you’re looking for a SWEET and healthier treat, I welcome you to check out my favorite recipe to share with friends and family during the holidays.  Not only is this Bark super easy to make but it’s enjoyed by many!  It stores well, looks adorable in a treat bag and is enjoyed just as much when frozen or refrigerated.  

RECIPE:

Dark Chocolate Coconut and Cranberry Bark

I hope you found some value in these tips.  Even though they are all important, incorporating a few of them can make a huge difference in your holiday season.  This time of the year passes so quickly, so I encourage you to make it a magical, happy time.
Your health and happiness should be a huge priority!  You don’t have to wait until the New Year to get started!  

P.S. If you’re feeling like you could use a complete RESET from 2020, I welcome you to check out my New Year Nourished You RESET program launching (prep week) on January 4th.  Let’s kick start 2021 on a healthy note and RISE in the New Year! Link: New Year Nourished You Reset

 

from my home to yours, happy holidays!!!

XOXO,

Kim

Foods for Better Digestion

If you have been struggling with digestion problems, it might not be a medical condition, but actually from the types of foods you are eating. There are certain foods that are really good for digestion, and others that can be harder on the body.

When it comes to digestion, there are many factors that could contribute to improved digestive health.  Living a healthy lifestyle is a big factor.  A lifestyle that includes mindful eating, stress management and rest, staying hydrated and movement.  One of the biggest factors starts with the food consumed.

If you’re experiencing symptoms such as nausea, bloating, gas, heartburn or feeling the need to always rush to the bathroom, you may want to try some of the foods below.  Reflecting on your current lifestyle and looking at areas for adjustment may help as well.

Below are some healthy examples of foods that can help aid digestion and support improved health.

Foods for Better Digestion #digestivehealth #holistichealth

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Yogurt

Yogurt is a really good food to add to your regular nutrition rotation. If you can have a cup of yogurt every day, you will soon notice how much better you feel. Yogurt is an excellent way to improve your digestion thanks to the healthy bacteria it contains. Many doctors will recommend yogurt if you have digestion issues since it is really good for your gut health. What you want to look for is yogurt that contains live and active cultures, since this is what truly helps with your digestion. Try to avoid the yogurt that is simply filled with sugar and not much nutrients.

Personally, I love goat yogurt because it supports my gut health.  You can also choose from greek yogurt or other options of choice.  I love topping mine with fruit and low sugar granola or fruit and chia seeds.

Chia Seeds

Chia seeds are a superfood and also happen to be really good for your digestion. These seeds are a superfood because of how many nutrients they contain. These super seeds provide tons of vitamins, minerals, and antioxidants. They also have omega-3 fatty acids and fiber, both of which are great for improving your digestion and helping things move more smoothly. The nutrients in chia seeds can also help with regulating bowl function, reducing inflammation in your body, and lowering your cholesterol. All you need are a couple tablespoons of the seeds each day, which are easy to add to smoothies, yogurt, or topping on salads.  Some people choose to mix them with water and drink a chia drink.  Note: They will expand with liquid.

Lean Protein

Don’t forget about lean protein, including poultry and fish. These foods contain nutrients and omega-3 fatty acids, without increasing sugar and other ingredients you don’t need in your foods. Lean protein is a lot easier to digest than red meat, so going for salmon or chicken is a much better option for your gut health than steak.  If you’re craving steak or red meat, you may want to try bison.  A meat that is leaner and packed full of health nutrients.  To learn more about bison, I welcome you to check out my article here… Health Benefits of Bison

Bananas

If you are looking for fruit that is going to help with your digestion, go for bananas. These are amazing for you, packed with nutrients, and very easy to tolerate. Bananas are super easy on the stomach and often one of the only foods recommended when you have the flu or a serious illness because of how easy they are to tolerate. Try to eat at least one banana a day, whether you eat it on its own, spread on toast, or topped on your cereal.

These are some examples of digestive friendly foods.  Others you may want to add in as well are kefir (great for gut health too), leafy green vegetables, ginger and fiber rich foods.

As I mentioned, it may be a result of food options, lifestyle or a combination of both.  When I work with clients, we often look at lifestyle and nourishment.  Not sure if you’re eating the right foods that nourish your own beautiful bio-individuality?  I welcome you to join me for my  Fresh for Fall Reset which kicked off this week.  We are still adding ladies into the group and you’re welcome to love this fun community of women.   It’s an empowering experience to discover which foods support your unique body and which ones don’t serve you as well.

I welcome you to try one of my favorite fall recipes below.

Cheers to improved digestion and wellbeing!

 

 Pumpkin Spice Yogurt Parfait

INGREDIENTS:

1 cup yogurt (goat or vanilla greek yogurt)

1 chopped banana

1 teaspoon pumpkin spice

¼ cup pumpkin seeds

 

DIRECTIONS:

Layer about ¼ cup of Greek yogurt on the bottom of a cup. Top with chopped banana and about ½ teaspoon pumpkin spice. Next top with another layer of Greek yogurt followed by the other ½ teaspoon of pumpkin spice. Top with the final layer of Greek yogurt and serve. Enjoy! ?

 

XOXO,

Kim

Spicy Fall Slaw

When it comes to slaw, you may think of summer foods, pulled pork and heavy meals.  Though I do love a good pulled pork sandwich and some creamy coleslaw (one of my weaknesses), there are other seasons and healthier ways to enjoy this side dish.

With the crisp air, fall foliage and fall foods flooding the farmers markets, we are offered a bounty of seasonal produce and opportunities for nourishing foods with the fall feels.

Though I will miss the smell and taste of fresh tomatoes off the vine and other summer goodies, I am really loving the abundance of fall foods in the garden.  Foods like beets, kale, sweet potatoes and cabbage. Local orchards offer an abundance of delicious apples and some pears, depending on your area.   Many of these items can be included in your slaw recipe if you’re looking for a creative variety.

Spicy Fall Slaw #simplerecipe #fallfoods #holistichealth

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Included in this dish is one of my favorites- red cabbage. Cabbage is packed with healthy nutrients and delivers an abundance of health.  It’s been shown to reduce inflammation, support digestion and lower cholesterol and blood pressure.  Kohlrabi is an incredible superfood and one that’s loaded with antioxidants (help remove toxins in the body).  It’s a cousin to Brussels, kale, broccoli and cabbage.  Not only is it healthy and high in nutrients but it’s low in calories too.  A veggie that you may find at many fall markets.

Crisp apples have similar benefits as cabbage but they also help support brain power and have been shown to support gut health.  Sometimes I add in Asian Pears as well if they are in season.  They are a great source of dietary fiber, Vitamin C and potassium.  They also help support lung health and function.  Apple cider vinegar and lemon are some of my favorites for supporting detoxification and cleansing in the body.  Speaking or resetting and cleanings, if you’re feeling a need for it in your body (and mind), I welcome you to check out my upcoming Reset.  Link: Fresh for Fall Reset

OK… back to this tasty recipe…

This slaw recipe is a fall staple and one I make often during the season and beyond.  With cabbage and apples in full swing, it’s a great time to eat with the season and enjoy the colors of health.  This dish pairs well as a base with some pulled chicken or protein of choice on top.  You can add crunch with pumpkin seeds or enjoy it alone.

This recipe is super simple, easy to prepare and can be made ahead of time.  The ginger and additional ingredients give it a little kick and fun taste.  I welcome you to try the recipe as is or double it up and save some for later.  This is a great dish for entertaining too!

 

Spicy Fall Slaw

INGREDIENTS:

1 cup purple cabbage, thinly sliced

1 large kohlrabi, peeled and thinly sliced or grated

1 cup carrots, grated

¼ cup red onion, thinly sliced

1 apple or Asian pear, sliced

1-inch piece ginger, peeled and grated

1 tablespoon Bragg’s raw apple cider vinegar

Sea salt and black pepper to taste

2 tablespoons extra-virgin olive oil or oil of choice (I love Olive and Basket)

Juice from 1 lemon

Optional Garnish: Microgreens Maryland Microgreens

DIRECTIONS:

Add all of the ingredients to a large mixing bowl. Massage the vegetables using clean hands to help the vegetables wilt. Adjust the seasoning to your tastes. Allow the slaw to marinate in the refrigerator for at least 15 minutes before serving.  If using, top with Microgreens before serving.

Happy Fall Y’all!  Enjoy! ?

XOXO,

Kim

Crispy Kale Chips

Homemade crispy kale chips are a delicious, tasty treat consisting of very few ingredients.  One of the easiest recipes that pack a powerhouse of health benefits.

With fall foods showing up at the farmers markets, you may find an abundance of kale in your community, at the local farm or in your garden.  I planted kale early spring and it’s been flourishing through the seasons since.  With so much kale to enjoy from my own backyard, I have been enjoying it in salads, soups and alone- such as this tasty treat.

Kale chips can become soggy, so it’s recommended that you cook them on lower temps for a longer duration of time.  Once baked, they store well in an air tight container and typically last up to a week long.  Though I can never keep them that long because I LOVE them as a healthy snack.

Crispy Kale Chips #fallfoods #farmtotable #immunesupport

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Kale is one of the healthiest greens and a veggie loaded with antioxidants (which help remove unwanted toxins).  Kale contains calcium, a variety of vitamins and fiber.  Did you know that eating a cup of kale packs a punch of over 200% of your daily Vitamin A and 134% of Vitamin C?  Vitamins that help support the body, reduce inflammation and support the immune system as we head into the colder seasons.  Even more of a reason to enjoy this nutrient packed snack during the fall season.

With all of the health benefits, detoxification support and immune boosting benefits, this tasty treat is one I think may become a staple in your kitchen or pantry this fall and winter.

 

Crispy Kale Chips 

 

Ingredients:

1 large bunch kale

1 tablespoon coconut oil

Sea salt to taste

 

Directions: 

Preheat oven to 275 degrees F.

Wash and dry kale completely. Remove stalks and tear leaves into bite-sized pieces. Place the pieces of kale into a mixing bowl and lightly coat with coconut oil and sea salt (or seasoning). Spread on a baking sheet and bake for 10 minutes. Flip each leaf and bake for another 5-10 minutes or until edges are crisp.  Serve or store (once cooled) in an air tight container.

Note: I use garlic powder in place of salt but you can use any seasoning you desire.

Enjoy! ?

XOXO,

Kim