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chocolate

Sweet and Healthy Valentine’s Chocolate

It’s the week of love and I’m sharing something sweet and chocolate with you all. When you think of Valentine’s Day, what’s the first thought that comes to mind?  Is it romance?  Maybe it’s a gorgeous bouquet of flowers.  Many times, we think of sweets and chocolates.  I am not much of a “sweet’s person” but I do enjoy some dark chocolate from time to time.  That’s one of the reasons why I love this Sweet and Healthy Valentine’s Chocolate recipe.  It’s simple to make, packs a sweet taste and provides healthy benefits.

Not only is it delicious, but it’s guilt free, easy to make and stores well.  One batch makes plenty to share too!  want more, double up the recipe. ?❤️

Instead of over indulging with a box of chocolates and hitting a sugar crash, try this cleaner and healthier option.  You may find yourself keeping these staples in your pantry.  I find myself making this recipe more than once a year.  In fact, I add peppermint to it during the holidays.  It makes for a yummy and festive treat or gift.

Sweet and Healthy Valentine’s Chocolate #healthytreats #chocolate #valentinesday

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This recipe is very flexible, so add ingredients that spark your taste buds.  If you want some peppermint, throw in some peppermint extract.  If you want more crunch, chop up some raw or toasted nuts and add them into the melted chocolate mixture.

To learn more about the health benefits of Dark Chocolate, click here: 8 Awesome Health Benefits of Dark Chocolate

 

sweet and healthy valentine’s chocolate

INGREDIENTS:

1- 1/2  cups dark chocolate chips (I used extra dark and organic)

4 Tbsp organic coconut milk

1- 1/2 cups organic coconut oil (melted)

Handful of  shredded organic coconut (unsweetened)

Handful of dried organic berries (of your choice), chopped

*Optional: A pinch of Himalayan or Sea Salt

*Note:  Raw nuts (chopped) would be yummy in this recipe too!  If you decide to add peppermint, add 1 teaspoon peppermint extract to the melted chocolate.

DIRECTIONS:

Prepare an 8×8 inch glass baking dish with parchment paper.  The paper should cover the bottom of the pan and all four sides.

On your stove top, heat the chocolate in a double boiler (or sauce pan over a pot of simmering water).  Continue stirring while the chocolate melts.  Add in the coconut milk.  Stir until you have a thinner and creamy chocolate texture.  If you choose to add peppermint, salt or nuts, add it in now.

Spread the melted chocolate evenly across the bottom of the pan.  Freeze your chocolate until it sets.  I’ve discovered the freezer is a better (and less time consuming) option than the refrigerator.

When your chocolate is ready to come out of the freezer, start to melt your coconut oil in a clean dish.  Once heated, coconut oil turns into a liquid texture rather quickly.  If your oil still has some lumps in it, continue stirring until all of the lumps are gone.

Pour the melted coconut oil over your chilled chocolate.  It will spread very easily.  Sprinkle the shredded coconut and chopped berries over the melted oil.  Chill in the freezer or fridge until the oil sets.  It will have a pretty white top once it’s done.

Once both layers have chilled and set, remove them from the fridge or freezer.  You can add more coconut and berries, if you choose.  I like to do it while the oil is still warm because it molds the toppings into the bark.

Remove the bark from the pan and peel off the parchment paper.  Place your prepared bark on a cutting board and chop into pieces.  Serve and enjoy!

Note:  If you want to store your bark for longer shelf life, I recommend storing it in the fridge or freezer.  Room temperature may melt the bark and make it softer.  You can also use coconut butter instead of coconut oil.  Coconut butter is usually found in most health food stores.  You can also make your own.  To do so, blend an entire package of unsweetened shredded coconut in your food processor or high speed blender.  The flakes turn into a creamy, buttery texture.  Both options are delicious, so choose whichever one you prefer.

I’d love to hear your thoughts about this healthy, sweet treat!  If you have any suggestion about other ingredients that you like, I welcome you to comment below.

For additional health (and self love tips), check out my post here: https://kimwilson.me/love-yourself-to-better-health/

Happy Valentine’s Day, Beauties! ❤️

 

XOXO,

Kim

soar

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.

Releasing Anchors to Help You Soar #newyeargoals #success #detox #healthyliving #livingyourbestlife

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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!

XOXO,

Kim

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.

Tips to Naturally Boost Your Immune System #immunehealth #holistichealth #alternativemedicine

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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: https://kimwilson.me/homemade-bone-broth-recipe/

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!

 

XOXO,

Kim

Brussels

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. If y’all are local, I highly recommend the Pepper Bacon from Hemp’s Meats in Jefferson, MD. Hemp’s Meats

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 Sprouts with Bacon #healthyholidays #farmtotable #brussels

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farm fresh brussels with bacon

ingredients:

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

directions:

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.  Sprinkle with salt and pepper, if desired.  Next, evenly sprinkle the bacon pieces throughout the dish.

Once your oven is preheated, roast your bussels 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.  

Enjoy!

As mentioned, this dish makes for a wonderful appetizer or side at your event or holiday party. Looking for more holiday recipe ideas?

Additional Holiday Health Tips: Eat Your Way Healthy Through the Holiday Season

blessings for a healthy and happy holiday season!

XOXO,

Kim

Healthy Back to School Tips for Families

It’s Back to School for many families this week.  The summer is coming to a close and many people are experiencing more stress and chaos.  There is often a challenging transition from the slower summer pace to busy schedules, sports and after school activities.  To help with the transition, I am sharing some tips that may help your family.  I recommend discovering what works for your own family and schedule.

Healthy Back to School Tips for Families #backtoschool #healthyschoolhabits #familyhealth

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1.  establish a healthy routine

Creating a healthy schedule and routine will help a great deal.  Establishing homework hours, a consistent sleep schedule and supper time will help parents and kids become more organized and less stressed.  Organization apps like myHomework and iHomework are a great resource for children and families.  Preparing the evening before will help too.  Packing lunches and backpacks, reviewing schedules for the next day and setting out clothes will alleviate the additional morning “runaround.”

Whether you use a family app or schedule that can be written out, a family calendar could be a great resource.  Especially when it comes to work, homework, after school activities and supper.  For a fun DIY family project, check out this homemade Family Calendar.  Discovering what system works best for your own family is important for success and less stress.

2. get organized around the house

As the school year begins, there is often shopping for clothes and supplies.  As new items come into your home, it’s a great idea to de-clutter and get rid of old items that aren’t being used.  It may be beneficial to set up a homework area or center in your home.  A place where you can store additional supplies and offer a space for kids to complete their homework.   The fall (and school) season is a great time for “cleaning house.”

3.  Schedule family time

With the business of the school year, it’s easy to let the day fly.  The next thing you know, it’s bed time and you’re wondering where the hours in the day went.  Scheduling a set family time allows for quality time together and communication.  This could be at supper time or during an evening walk around the neighborhood.  Not only is it beneficial for stress management but it’s a good time to ask your kiddos how their day went.  It’s also a good time to discuss things such as bullying, back to school worries, accomplishments, goals and so forth.  This is also a good time to disconnect from technology and slow down as you approach bedtime.

Some families use a “technology basket” where they store their most tempting devices.  

Creating this habit and incorporating it into your schedule helps with stress management, educating your children, opening communication among the family and aids in healthy family structure.

4.  healthy habits

The start of the school year can bring several unhealthy habits.  From grabbing unhealthy meals to lack of sleep, it’s easy to run down your immune system.  There are several tips that I recommend for creating healthy habits.  When it comes to communicating with and educating your children, it may be beneficial to to discuss nutrition and the difference between buying versus bringing meals to school.  Creating a healthy menu and prepping meals on the weekend may benefit your family as well.

Organization and prep can help when the schedules are busy and you’re trying to save money.  You can also have more control over what the kiddos are eating during the day.  Some schools have cafeteria menus that can be viewed ahead of time.  Knowing this schedule can help you prepare what you want your kids to eat at school.  For some healthy meal options, I welcome you to check out this link: Healthy Lunch Ideas

When it comes to relationships, cultivating healthy ones is important.  It’s a great idea to get to know parents of kids in the neighborhood, parents of your kid’s friends from school and building a relationship with teachers and staff members.  Especially if your children are involved with after-school activities and events.

Encourage exercise and movement.  With the amount of time children are on technology these days and sitting at school, it’s beneficial to stress the importance of exercise and movement.  This can be anything from after school sports, outdoor activities with friends to the evening walks I mentioned before.

School safety and hygiene are a great topic to discuss with children.  A lot of germs are spread around in schools.  Especially as we move into the colder months.  Educating children about washing hands, not sharing hats and brushes and not sharing food and drinks are important.

5.  set goals (other than grades)

With a new school year ahead, it’s a great time to set new goals.  Academic excellence can be one but there are other goals that may be considered.  These could be sports that your child wants to play throughout different seasons.  It could also be household responsibilities and chores.  Incorporating your children and working on a new structure will help all involved.  If it works for your family, you can implement a reward option or ways to inspire and motive.

Last but not least, make it a great year!

The start of a new year can be overwhelming for not just the kiddos but also the parents.  As you begin a new year, find what system and tips work best for your family.  Have you discovered some additional tips that work in your home and lifestyle?  I welcome you to share below.

Here are some additional resources for your family:

Back to School Printables

Menu Planning- Save Time In The Kitchen

Additional Back to School Tips

wishing everyone a wonderful and safe year ahead!

XOXO,

kim