Category: Blog

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.

Best Seasonal Foods to Eat During the Winter for Detox #seasonalfoods #detox #healthyholidays

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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.

Garlic

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

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

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

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.

Kale

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

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.

Onions

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

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: https://kimwilson.me/nourished-new-year/

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!

 

XOXO,

Kim

 

 

Eat Your Way Healthy Through the Holiday Season

The holidays are often when everyone begins to worry more about the sweet and savoring indulgences that will no doubt grace every holiday table. It becomes a time where often you give yourself permission to let loose and eat whatever.  Then New Year’s rolls around and you feel like you got hit by a food truck.

1.  Give Yourself the Gift of Balance

What I’m proposing is a complete mindset shift around how you honor your body and your self-care needs during the holiday season. 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 co-worker likes to make.

2.  Set Boundaries with Your Family

Talk to your family and explain that you’ll be doing things differently this year.  Explain that just because it’s the holiday season, 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!

For me, I explain to people that it’s not about losing weight for me (or keeping it off).  It’s about feeling better, wanting more energy, not feeling bloated and irritated and enjoying the festivities and connectedness of the holiday season.

3.  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.  Try dishes with nuts and seeds and truffled extra-virgin olive oil.

For me, I pick and choose which I will spend more on (celebrating and holidays) and which I will find more bargains.  Even though I love splurging on some cooking ingredients, I also like to be frugal. I love buying inexpensive foods, oils and seasonings from Home Goods, Marshall’s and specialty oil & vinegar stores.  The specialty stores often share recipe tips too!

I love getting creative in the kitchen.  Especially if I am cooking (as opposed to baking) because there is room for flexibility and combining of flavors.  Try adding pecans to a brussels sprouts dish.  Maybe add some cranberries to a butternut squash dish.  I love cooking fresh rosemary with different kinds of meats.  Especially steaks (I love bison)!

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.

Eat Your Way Healthy Through the Holiday Season #healthyholidays #holistichealth

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Here are a few more tips and tricks…

  • Swap white potatoes with roasted sweet potato and butternut squash
  • Thicken the drippings from your turkey for gravy with arrowroot or tapioca starch to stay away from gluten and GMO corn starch.
  • Try making coconut whipped cream instead of dairy and serve with homemade roasted pumpkin with a bit of cinnamon, stevia and crumbled pecans
  • Ditch the bread and stick with extra veggies drizzled with high-quality olive oil
  • Use plain yogurt instead of sour cream
  • Make cauliflower rice instead of white rice

I welcome you to try one of my favorite (and healthy) dishes for the holiday season: Sweet Potato, Apple & Sage Soup

We all know the holiday season can be overwhelming and filled with LOTS of food!  Discover what works for you and your lifestyle.  Try implementing some of these tips or incorporate some of your own.  It’s a new season and a great time to express your creativity and try new things.

What tips have you discovered that work for you?  I welcome you to share below.

Want even more great tips to help you lose weight, improve your digestion and increase your energy?

I welcome you to check out my new Healthy Holiday Survival Guide

Or join me on my social media platforms where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.  Check out the social links below.

Best wishes for a healthy and happy holiday season!

XOXO,

Kim

 

travel

10 Tips for Healthy Travel

Traveling with friends and family is one of my favorite things to do!  This summer has already been filled with a lot of travel and creating wonderful memories.

When I was in Ireland last month, I was overjoyed with the food options.  Every meal consisted of fresh meats, fruits and veggies.  There was fresh fish, farmers market goodies and so many options for those with food sensitivities.  We walked a lot and I felt very healthy being there.

I know that’s not always the case, but there are many ways to modify or make healthy adjustments when traveling.  Below are some of my top tips that I always incorporate when traveling and also share with my clients.

Healthy Travel Tips #healthytravel #traveltips #healthyliving #healthandfitness

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10 Tips for Healthy Travel

1.  Get plenty of sleep

With the different places I’ve traveled to so far this summer, sleep has been a challenge at times with different time changes.  Due to that and the health benefits, I’ve made it a point to get tons of rest when I can.  Depending on where you are traveling, things can be stressful.  Running around the airport, long drive times and lack of sleep can all take a toll on the body.  Make sure you get enough rest, especially around the days you will be traveling.  I recommend shutting down electronics an hour before you plan to sleep.  Breathing exercises can be beneficial too!  For me, I find reading to be helpful.  Find what works for you but make sure you make sleep a priority.

2.  Move and Stretch

When I am on vacation or away on a trip, I like to move!  This includes walking a lot, doing body weight exercises and traveling with portable exercise equipment like bands.  You can also rent bikes, paddle boards (when on the water) and other outdoor equipment.  When flying or driving long distances, take time for stretching.  Whether it’s on the plane or at a gas station when stopping.  Many places have daily passes at the gym or equipment in the hotel.  Again, find what works for you but make sure you incorporate movement and stretching.

3.  Hydrate

Hydration is very important!  Especially when traveling.  I usually carry an empty water bottle with me on the plane or bring water when traveling by vehicle.  Staying hydrated is very important.  Not only does it hydrate the body, but it helps with cooling the body down and detoxification.

4.  Keep It Clean

Nutrition is usually something that I have down when it comes to travel.  Over the years, I have learned what works for me, my own bio-individuality and my lifestyle.  That’s not to say that I never indulge or enjoy things.  Especially when traveling to new places or trying new things, but I usually “keep it clean” because I feel better and have more energy when I eat well.

While vacationing or traveling, be mindful of things like alcohol, caffeine, sugar and processed foods.  Traveling with a cooler and loading up at the farmers markets are great tips when traveling by vehicle.  Preparing meals where you are staying helps to save money and provides healthier options.   When eating out, opt for a clean, lean protein source and lots of veggies.  Most restaurants are accommodating to substitutions and mindful of dietary restrictions.  Many meals have large portion sizes, so I like to take leftovers home for another meal.  You can always add some extra veggies from the market.  Stocking up on fresh produce provides for snacking options too.

When traveling by plane, you are able to take snacks.  For more information, here is a link to the TSA site. TSA – What you can take on a plane

5.  Research Restaurants

I love trying new restaurants and tasting new foods and dishes.  Before visiting a restaurant that I’ve never been to before, I always look up the restaurant and menu.  Most restaurants provide this online resource.  I like to try places that have a variety of menu options.  When it comes to food, I always keep it simple.  Don’t overcomplicate things!

Stick to the 80/20 or 90/10 rule.  I am pretty good about sticking to clean eating, but if I want to try a new kind of wine or enjoy some cheese, I do so.  I know that some foods may deliver different symptoms hours or days later, but I am mindful of these things.  Instead of making excuses, I go right back to my clean eating and drink a lot of water.

6.  Choose activities that bring you joy

Whether you’re vacationing with friends, family or on a business trip, pick activities and adventures that you enjoy.  If time allows, check out something new that you have never done before.  Being out of town provides a great opportunity to experience new things.

7.  Drop the Guilt

As mentioned, traveling provides a great opportunity to try new things and experience different cultures.  If you decide that you want to try an exciting new food or beverage, don’t carry guilt afterwards.  The same goes if you decide to lounge on the beach all day.  Vacations are a time to relax, enjoy and experience.  Balance is key!

8.  Take a healthy travel bag

When packing, consider a healthy travel bag.  Check the TSA website and see if your items meet regulations.  You can pack healthy snacks, breakfast options, water and clean products.  Opt for chemical free products, especially when it comes to sunscreen.

9.  Supplements and Probiotics

Depending on your lifestyle, don’t forget to pack your supplements if you take them.  Probiotics are especially beneficial when it comes to gut and overall health.  If I know I am going to be indulging in some extra goodies, I bump up my water intake and probiotics.  A lot of airports sell kombucha and many markets sell fermented foods.

10.  Pack a variety of clothing  and shoe options

When traveling, make sure to pack comfortable and ventilated clothing.  Especially if you will be on a plane or in a car for many hours.  Taking comfortable or workout clothes will provide additional comfort and support when you’re on the move or working out.

 

I hope you found some of these tips to be helpful. Do  you have any tips of your own that you have found work?  I welcome you to comment below.

Wishing you safe and happy travels!

XOXO,

Kim

Toxic Beauty

The Toxic Truth Behind Beauty Products

Let’s talk about a dirty topic- toxic beauty and personal care products!

With spring in full swing and our bodies naturally wanting to cleanse, it’s important to consider potential toxic exposure.

Chemicals and toxins are not only in the food we eat and the air we breathe, but they are also present in our personal beauty products.  Examples of, but not limited to, shampoo, conditioner, deodorant, toothpaste, mouthwash, and makeup!  The FDA not only poorly regulates our food industry, but does the same with our cosmetic and personal care products.

According to the Environmental Working Group, “Nearly 90 percent of the 10,500 ingredients the FDA has determined are used in personal care products have not been evaluated for safety by the CIR, the FDA or any other publicly accountable institution.”

Every day, we’re exposed to a ridiculous amount of toxins and chemicals.  Many absorb through our largest organ, our skin.

Our bodies rely on healthy skin for both physical and emotional survival.  Our skin is a waste remover (ridding toxicity), protective barrier, protector from injury, pleasure receptor, natural anti-bacterial and Vitamin D manufacturer.  In addition, our skin is a large diagnostic tool.  Our skin can show potential disease and early warning signs for illness.  Needless to say, our skin is very important in life and we need to take the best care of it.

The Toxic Truth Behind Beauty Products #toxicbeauty #skinandtoxins #endocrinesystem #springcleanse

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Using makeup that contains chemicals and toxins is not good for our skin. The toxic ingredients of makeup and personal care items cause a variety of ailments. They disrupt the endocrine system and may have been linked to certain cancers.  Chemicals found in synthetic beauty products injure liver cells, irritate and penetrate the skin and are many times carcinogenic.

When switching to non-toxic products, keep it simple!   Throw out any old products and switch to non-toxic ones. Chemicals and toxic ingredients like parabens are added to makeup to keep mold and bacteria from growing on the packaging. However, these toxic ingredients lead to  disruption in the endocrine system and cause several illnesses.  Other ingredients to watch out for are Phthalates, Synthetic Colors, Triclosan, Toluene and Propylene glycol.  

A common ingredient in many products is Fragrance.  This ingredient is common in perfume, cologne, body wash, conditioner, shampoo and many moisturizers.  Formaldehyde is another popular ingredient that’s linked to skin irritants and harm to the immune system.  In addition to many of the products listed above, it’s found in cleansers, eye shadows and nail polish.

Sunscreen products contain harsh, harmful ingredients.  

The chemicals in sunscreen products function as a sunscreen agent.  These chemicals are easily absorbed into the skin and are linked to disruption in the endocrine system.  Some common names are BAPA, benzophenone, avobenzone, ethoxycinnmate and homosalate.  According to the EWG, of the 1,400+ sunscreens tested, only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer.  Spray sunscreens may be convenient and easy to apply, but they may also provide additional dangers.

To make sure that you are using toxic-free makeup and personal care products, read the labels carefully. Choose products that contain natural and safer ingredients.  Find products that you trust and feel safe using.  Education and research is key!  Just because you’re spending a ton of money on a product, it doesn’t mean that’s a good quality product.  Check out websites such as EWG’s Skin Deep and GoodGuide

In addition, create a list of all the personal care products you use. As you use up products, start replacing the toxic ones with natural products. Make sure to scan through everything – face lotion, night cream, face foundation, lipstick, face powder. Choosing the right toxic-free makeup can help ensure you and your skin are as healthy as possible.

Research or avoid cosmetic brands because a good percentage of cosmetic brands contain harmful substances. Remember that your skin is the largest organ of your body and very sensitive. Make sure to double-check makeup and cosmetics before buying and applying something on your body.

It is also very important to avoid trusting a brand.  There are many instances where the labels or name brand are the result of clever marketing. Just because you invest in products promoted and advertised well, doesn’t mean that they are good for you.

When it comes to your makeup and other products, it’s very important to make a wise decision. Choosing now to switch to non-toxic personal care products is one of the first big steps to better health.  It’s impossible to completely eliminate toxicity in our day-to-day life, but you can make simple changes for better health today!  Educate yourself, consider possible toxic exposures and drink filtered water.  Avoid foods with additives, chemicals, hormones and antibiotics.  Shopping organic when possible will impact your health a great deal too!

I like to make many of my own products using ingredients like organic coconut oil, organic coffee, organic lemon, essential oils, filtered water and so forth.  Consider what you can switch out and make yourself.

I would love to hear your feedback!  Have you discovered ingredients lurking in your products that you didn’t know were there?  Have you started making adjustments towards improving your own health?

Happy Spring Cleaning!

XOXO,

Kim 

Brussels Sprout Salad

Brussels Sprouts Salad

I’m a huge fan of seasonal eating, but Brussels sprouts are one veggie that I could consume year-round.  Not only are they delicious, but they also provide many health benefits.  They are really east to prepare too!  This Brussels sprout salad is a simple, easy dish that can be served as a side, alone or topped with a protein of choice to make a meal.

Brussels are a food group that is naturally low in fat and calories.  They also provide a good amount of protein.  They are loaded with potassium, calcium, folacin and Vitamin A.  In addition, they provide a good amount of fiber (great for filling you up) and Vitamin K.  Being one of the greatest suppliers of Vitamin K, Brussels are a great choice for keeping the skeletal structure healthy.  This healthy dose of Vitamin K can also help offset poor nutrition and lifestyle habits.

Our immune system and gut health can greatly benefit from Brussels sprouts.  This mighty veggie supplies a large amount of Vitamin C, which is great for combating illness and disease.  Vitamin C helps to reduce inflammation and cell damage, thereby protecting against autoimmune responses and disease.

Brussels Sprout Salad #brussels #farmtotable #farmfoodie #springcleanse

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The phytonutrients, compounds and antioxidants which Brussels provide help support liver function (especially important during the spring season), slow down free radical cell damage and help to detoxify the body.  Again, something which our body naturally wants to do this time of the year as we transition through seasons.

We’ve been learning more about the importance of gut health and its connection to the brain.  Supporting a health gut lining, micro biome and lowered inflammation is important!  Glucosinolates found in Brussels help to protect the lining of the digestive system and stomach. Sulforaphane helps and supports the digestive process, helping to prevent bacteria overgrowth. Fiber, which is provided by this veggie, also aids in support of the digestive system and proper function.

In addition to the many benefits already listed, Brussels also help eyes and skin health.  Furthermore, they may slow the aging process, assist with proper nerve function, may help combat diabetes, balances blood sugar in the body and has been shown to improve brain health.

When cooking Brussels, keep it simple!

As a kid, we may have turned our nose to them because they were served plain and soggy. Personally, I love using them in salads, slaws and roast them for a crisp, tasty finish.  I’m a huge fan of roasting them with avocado oil, coconut oil (or other oils) in a cast iron skillet.  Lightly seasoned or tossed in an infused balsamic.  Want to jazz things up?  Add bacon!

Below is a super simple dish that’s easy to prepare.  When storing or keeping this dish to last longer, I recommend not adding the dressing until you’re ready to serve.  I encourage you to switch it up with seeds, fresh herbs or whatever your taste buds crave.

 

Brussels Sprout Salad

2 cups shredded Brussel sprouts*

1 small red onion, thinly sliced

¼ cup dried cranberries

½ cup shredded carrot

½ cup pumpkin seeds

½ cup Honey Basil Lemon Dressing (see recipe below)

Directions:

Add shredded Brussels sprouts to a large mixing bowl. Top with sliced onion, cranberries, carrot, pumpkin seeds, and dressing. Mix well and serve.

*You can purchase the Brussels sprouts already shredded, or shred them yourself at home with a cheese grater.

Honey Basil Lemon Dressing

Juice of 4 lemons

2 tablespoons honey

1 garlic clove, minced

½ cup extra virgin olive oil

1 teaspoon dried basil

sea salt and black pepper to taste

Combine all ingredients in a small bowl and mix with a fork. Store refrigerated in an airtight container for 7-10 days.

 

Do you have a favorite Brussels sprout recipe that you love?  I welcome you to comment or share below.  Enjoy!

XOXO,

Kim