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self love

Love Yourself to Better Health

Many consider February to be “the month of love.”  We often see pink hearts, chocolates, and romance shooting at us like cupid’s arrow.  It’s important to shed light on another kind of love.  “Self-Love” is something that many put on the back burner but should be exercised often.  No matter the day, month or year.

How many times have you said that you’re too busy to incorporate self-love? There isn’t enough time in the day, your workday is long, the kids and your husband need to come first, the dishes are piling up and the laundry needs to be folded. Do you mention any of these common reasons?

Maybe you have a laundry list of your own. Even though life is busy, it’s still important to incorporate self-love. It’s also important to remind yourself that making self-love a priority is not a selfish act.  If anything, when you exercise self-love, not only will you benefit, but those in your life will benefit as well.

Self-love is a positive regard for your own happiness and well-being.

This type of love leads to increased strength and responsibility, mindfulness, increased productivity, increased self-compassion and decreased stress. Studies have shown that when you practice self-love, you are more likely to engage in activities and a lifestyle that contributes to better nutrition, physical fitness and overall improved health.

When thinking about self-love, two examples spoke volumes to me.  Especially during a time in my life when I was lacking a great deal of self-love and placing everyone else before me. The first is the “airplane instruction” example. When traveling on an airplane, we are taught to place and secure our mask before assisting and caring for others. When I first gave this thought some more detail and depth, I immediately thought it was selfish. Then I began to understand the concept more and definitely now see how much it relates to self-love. Our journey can be quite the education tool and reminder.

The second example is the “you cannot pour from an empty cup” concept.  In relationships and life, women especially find themselves burnt out and exhausted because of constant care and responsibility to others. It’s important to constantly ask yourself, “How full is my cup?” If you’re feeling depleted and burnt out, it’s time to add some self-care and love. Doing so consistently will help to keep your cup full and help you maintain better health and happiness.

It’s important to remember to treat yourself with the same love and compassion that you would show to someone you’re in love with. The more you care for yourself, the better equipped you will be to give back to and empower others. The more you give, the more you will receive in return.

Self-love and self-care are much of the same.  Below are some tips that may help you incorporate self-love in your own life.  I encourage you to try to incorporate at least one act every day.  In time, it will become more natural and you will reap the many benefits. Remember, this may be the month of LOVE, but self-love is something to exercise and embrace all of the time.  You don’t need a large budget or a lot of time. Keep it simple, gentle, and see what works for your own unique, beautiful self.

Tips for Practicing Self-Love:

  1. Practice Gratitude: A daily gratitude journal is a great way to express those things you are grateful for.
  2. Self-Acceptance: No matter where you are on your journey, it’s important to tell yourself, “I am enough.”  There is nobody like you and that’s what makes you so special.
  3. Take Time to Be Alone: Being alone with yourself is important when exercising self-love. Take a relaxing bath, go for a walk by yourself or curl up and read a good book.
  4. Make A List of the Things You Love About Yourself: Too often, the self-sabotaging critic is running crazy in our minds.  Whether it’s the critic or the “business” that keeps us from forgetting, take time often (or daily) to read your list.
  5. Accountability and Support: Exercising self-love can take some work. Especially in the beginning. Creating a support-system you trust or finding an accountability partner could be very beneficial.
  6. Find the Joy in Today: Instead of rehashing or reliving anger and shame from the past, focus on the joys of the present.
  7. Allow Yourself to Dream Big: Is there something you’ve always wanted to do?  Now is a great time to explore without placing limiting beliefs and judgement on yourself.
  8. Find Those Things That Inspire You: Passion, purpose and inspiration are big components of life.  What ignites your spark?  What things can you do to feel inspired?
  9. Nourishment and Movement: Fueling your body with foods that nurture you will not only help you feel better but will empower you to take care of YOU! The same goes for movement.  It doesn’t have to be rigorous exercise.  Find what you like and maybe try something new.
  10. Celebrate Your Success: No matter how big or small your accomplishments are, celebrate them!

Click below for addition tips to:

SLOW DOWN

This month and every month, i encourage you to make time for self care and love.  find what works for you and make it a part of your lifestyle.
 please share this post with anyone that you think may benefit. ❤

xoxo,

kim

Health Benefits of Bison

Bison meat not only provides incredible flavor, but it’s packed with many health benefits too! Over the years, I’ve learned so much about the food industry, the nutrition factor of different foods, how they impact our bodies and health and which products I choose to consume over other options.

Growing up, I was always a huge meat and potatoes kind of girl.  That being said, I now try to limit my consumption of beef.  Especially if it’s not grass fed and humanely treated.  Bison is an incredible alternative to industrial livestock and farming.  Many of the foods which Americans are consuming today.

Health Benefits of Bison #bisonbenefits #bisonhealth #grassfedmeats

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I recently had the opportunity to visit a local Bison farm here in Maryland.  I enjoy visiting farms to meet the farmers and employees, see how the animals are raised and discuss the process from farm to table.  Since visiting Gunpowder Bison in Monkton, I’ve become a loyal customer.  I also love that I can visit the farm or have my items sent to my door when life is a little busy.  My favorites right now are the holiday gift packages.   I love how the gift packages are named after different trails on the farm.  I recommend checking them out. Gift Packages

When considering lean produce options, bison ranks high on my recommendation list.  Compared to other produce options, bison meat provides many nutrients, is lower in fat, has fewer calories and provides incredible flavor.

Grass fed bison is an incredible source of Omega-3’s, Vitamin E and has high levels of CLA.  Conjugated Linoleic Acid is shown to be a fat blocker and anti-carcinogen.  For additional information about bison and its health benefits, go to: https://www.gunpowderbison.com/pages/why-bison

Benefits of Bison

Choosing your bison farm is important because quality counts.  Personally, I choose to support local from a farm that treats their animals well, doesn’t use hormones or chemicals and values quality.  How animals are treated shows in the quality of your food.  I recommend visiting your local farms and talking with the farmers.

This delicious meat comes in a wide variety of cuts and options.  I love ground bison for chili, burgers, meat sauces and other recipes that many are traditionally used to preparing.  Bison steaks are incredibly tender and packed with flavor.  Bison bones have to be one of my favorite choices because I make bone broth every week.  Bone broth is incredible healthy and provides many gut health benefits.  To learn more about bone broth and it’s benefits, hop over to: https://kimwilson.me/homemade-bone-broth-recipe/

If you’re looking for a tasty recipe this holiday season, I highly recommend the Thyme Rubbed Bison Short Ribs below.  When it comes to bison meat, you can’t go wrong.  If you’re new to bison or haven’t tried it before, I encourage you to try this delicious protein option.

 

Thyme Rubbed Bison Short Ribs

Rub:

  • 6 tablespoons finely chopped fresh thyme leaves (from about 1 1/2 bunches)
  • 1/4 cup minced garlic (from about 1 small head)
  • 2 tablespoons olive oil
  • 2 tablespoons freshly grated lemon zest (from about 2 medium lemons)
  • 1 tablespoon freshly ground black pepper
  • 1 tablespoon kosher salt

Braise:

  • 4 pounds bison short ribs
  • 1/4 cup olive oil
  • 1 medium yellow onion, large dice
  • 1 medium fennel head, large dice
  • 1 medium celery stalk, large dice
  • 3 fresh thyme sprigs
  • 1 medium bay leaf
  • 2 cups low-sodium beef broth
  1. Heat the oven to 300°F and arrange a rack in the middle.
  2. For the rub: Place all ingredients in a medium bowl and mix until thoroughly combined; set aside.
  3. Braise: Pat ribs dry with a paper towel and cover on both sides with thyme rub. Let meat come to room temperature, about 20 minutes.
  4. When the meat is ready, place a large, shallow pot with a tight-fitting lid over medium heat and add oil. When it starts to shimmer, add ribs and sear until well browned on both sides, about 4 minutes per side (you may have to do this in batches).
  5. Remove ribs to a baking sheet and set aside. Add onion, fennel, and celery to the pot and season with salt and freshly ground black pepper. Stir, scraping up any browned bits stuck to the bottom of the pan. Cook until vegetables are tender and browned, about 10 minutes. Stir in thyme, bay leaf, and broth, then place ribs bone side up in the pot and bring mixture to a boil.
  6. Once boiling, cover the pot and transfer it to the oven. Cook ribs until meat falls apart when pierced with a fork, about 4 hours.

ENJOY!

 

If you’ve tried bison, I welcome your comments or recipe ideas below.

HAPPY HOLIDAYS!!!

XOXO,

Kim

 

*Photo and Recipe Credit:  Gunpowder Bison

 

Naturally Cleanse the Immune System

7 Ways to Naturally Cleanse the Immune System

The immune system is designed to work against diseases in your 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.

This time of year, the seasons are changing.  We are approaching colder weather, darker days and stress.  The shift in the air often leads to illness, lowered immunity, depression and exhaustion.  Before we know it, the holidays are here.  A time for many to join family and friends, but also a time with added stress and poor nutrition choices.  Boosting and cleansing your immune system, naturally as it’s designed, is a great way to kick off the autumn season on a healthy foot.

7 WAYS TO NATURALLY CLEANSE THE IMMUNE SYSTEM #immunehealth #cleanse

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Here are some of the ways to do it naturally.

1.  Turmeric

Turmeric is a yellowish spice used in many dishes in Asia. It has proven 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 your 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 clean the body. The best thing is that it is 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 that 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 lemon juice, a half teaspoon of 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.

 

What are some natural ways that you like to boost your immune system and health?  I welcome your comments below.

Please share this post with anyone you know who may benefit.

Wishing you health and happiness,

Kim

A Season for Change

If you’re like many people (including myself), the summer season was a busy one. Summer is filled with cookouts, vacations, time with friends and family, longer nights, and creating memories. It may have also included choices that didn’t serve you as well. You may feel like it was a busy time of the year and you’re missing some rest and relaxation. Are you feeling stressed or lacking balance? I know that I’ve been feeling the need for change as I move into the fall months.

The autumn season is one of the best times of the year for cleansing and taking authority in life. When I say “cleansing,” I am not referring to a plant-based, drink-only cleanse. The term cleansing (or detoxification) can refer to many things.

A Season for Change #cleanse #fullmoon #autumnharvest #detox

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In my own personal life, I have taken a strong look, especially over the past year, at things, choices, and people that are not serving me well. I’ve considered food choices, toxic relationships, negative thoughts, choices I have made, goals I have set, and options for what I want to see in the future. Have you thought about what may or may not be serving you well and helping you thrive?

With the full moon in Aries just passed on October 5, Aries inspires us to strive and thrive despite any struggles we may be experiencing. The energy is about finding independence, trusting yourself as you move forward, and finding power. The energy from the full moon will help us to use our power from a place of heart rather than ego.

This is a great time to reflect on where you’ve been, what changes you want to make, and how you will choose to move forward.

I am a small-town girl and I love so much about the country. When I think of autumn, I often think of the harvest season. I think of planting seeds and new beginnings. Ways that those seeds can be nourished for growth. When you think about moving forward into the autumn season, I encourage you to think about seeds you can plant and how you can help them grow in your own life, whether they pertain to you personally or to others in your life.

As women, it’s very important to take care of ourselves but also to support and lift up those around us.

As your body prepares for a stressful holiday season and colder weather, it’s important to consider ways to nourish your body, ramp up self-love, and practice stress management. Allergies are higher and the immune system can become more susceptible to illness and exhaustion. Seasonal eating helps to not only nourish the body but also give it what it wants as the season transitions.

Pumpkins, squash, sweet potatoes, apples, and pomegranates are all wonderful fall favorites. Not only are they delicious, but they also pack many health benefits, especially when paired with lean meats and healthy fats. Limiting processed foods, sugar, caffeine, and alcohol will help you thrive through the autumn season. Sufficient sleep and personal care will not only benefit your body and mind but also help you as we approach the holidays. One of my favorites is an Epsom salt bath with lavender oil drops. It’s important to figure out what works for your own unique beautiful self.

Toxicity comes in many forms. Consider the foods you are eating, the relationships in your life, stress, environmental factors, and negative thoughts. Look at the level of fulfillment in your career and things you’ve always wanted to do but never tried. This is your time to focus on the positive energy of change. It’s a great time to start fresh, feel empowered, and do what makes you feel healthy and happy.

As the leaves change colors and fall, look at ways you can shed some old and allow for new growth. What changes can you make in your own life to help you thrive?

 

 

Simple Spaghetti Squash

Happy First Day of Autumn!

I absolutely love this time of year.  The weather is cooling down, the leaves are beginning to change colors, pumpkins are everywhere and delicious fall foods are overflowing farms.  What’s not to like about fall?  Especially if you’re on the East Coast like me and can experience the simple pleasures of the new season.

I had the pleasure of joining a local farm this past Sunday, and we cooked up a yummy Spaghetti Squash meal.  It was so delicious and healthy.  We chose so many ingredients from the farm and joined the collection of flavors to create a magnificent dish that anyone can make.

The farm that I visited is called Hometown Harvest, located in Frederick, Maryland.  What started off as a family dairy business, has now turned into a  delivery service that’s similar to bringing the farmers market right to your doorstep.  I was fascinated to hear how they got started and how much they have grown.

Hometown Harvest and it’s owners have a huge passion for supporting the community and local agriculture.  They help educate the community about the difference between the American diet and the importance of  locally grown, healthy foods.  When the foods are not in season and available locally, they outsource and are very particular about their sources and practices used.  I am very particular about sustainable farming and knowing where my food comes from, so I was thrilled to learn how they select their sources for partnership.

What started off as a partnership with a small hand full of growers and 250-300 deliveries has grown into working with 150 trusted farms and 1,000 deliveries (and counting).  In addition, they now deliver to workplaces as well.  Currently they are serving the Maryland, DC and Virginia region.

Customer support has allowed more opportunities and ways to help the community and their farm.  They’ve been able to partner with many others farms and help out young farmers who are just starting out.  They are also working with local farmers, helping them to invest in “season-extending, sustainable methods.”  This will allow year-round healthy and local food, while providing reliable income for the farmers.  They’ve also expanded their line and provide breads, rolls and pastries (baked daily), pickles, granola, condiments and other goodies from local sources.  They have gluten free products as well.  They have come a long way since 2001, and I am excited to watch their growth.

It was an incredible experience meeting them at their warehouse a month ago and then visiting their farm this past weekend.  I cannot say enough wonderful things about their character, what they believe in, how they give back to others and they provide a phenomenal service that has so much heart and genuine care in it.  You know you’re getting a wonderful, healthy product that’s been grown, raised or made with a lot of care and heart.  For more information about Hometown Harvest, I encourage you to check out their website and delivery areas at: Hometown Harvest.

We planned to do a Facebook Live Food Demo this past Sunday, and I was thrilled when they gave me the opportunity to put the menu together.  I went to their website and started checking out the ingredients that were fresh that week.  I saw spaghetti squash, broccoli and many other goodies. I love spaghetti squash and thought it would be fun to do spaghetti squash boats.  Fall is the perfect season for loading up on Spaghetti Squash and other fall goodies.  Hometown Harvest has a wonderful meat and cheese selection, so I gathered up some ideas for a meal and got started combining flavors.  Check out the recipes below and let me know what you think.  Check out the LIVE Demo on our pages:  Kim Wilson and Hometown Harvest.

spaghetti squash boats

 

ground turkey boats (serves 4)

ingredients:

(2) Spaghetti Squash

1 LB of Ground Turkey (or your protein of choice)

Oil (I prefer avacado or grapeseed oil to cook)

1-2 Cloves Garlic, minced

1/4 to 1/2 onion, diced

3-4 Roma tomatoes, diced

1 tsp Red Pepper Flakes

Salt and Pepper (If preferred and to taste)

1 tsp Italian Seasoning (or make your own)

Fresh Basil

1 cup Raw Cheese (Optional)

Note: I used their Sun Dried Tomato Basil Cheddar for this recipe

instructions:

  1.  Preheat oven to 400 degrees.
  2. Unless you are able to carefully slice your spaghetti squash in half (long ways), I recommend you warm it in the oven until you’re able to carefully insert your knife.  Cutting is the hardest part of the recipe.  Make sure you use pot holders to remove the warmed squash.
  3. Carefully cut off the ends and sit your squash upright on the counter.  Once sliced down through the middle (long ways), scoop out the seeds and drizzle the flesh side with oil.
  4. On a foil lined baking sheet, place your boats flesh side up on the pan.
  5. Cook about 45-60 minutes (depending on your oven) until you can insert a fork straight into the flesh.  The flesh will eventually show a gorgeous browning top.  You want this but not too cooked.
  6. While your boats are cooking in the over, start to prepare your filling.
  7. In a dry pan (stove top), cook your red pepper flakes for just a few minutes while moving it around the pan.  Make sure you do not allow the flakes to stay in one place for a while and burn.  Let them sit to the side and cool.
  8. In your warmed skillet, add some oil and allow a little increase in the temperature (about medium heat).  Add in your garlic for a minute or two (while moving around the pan) and then your onion.  Cook for a few minutes.
  9. Add your ground turkey to the garlic and onion mixture.  Mix well.
  10. Add in your prepared red pepper flakes, salt and pepper (as desired) and Italian seasoning.  Cook until meat is brown.  Add in you tomatoes, mix and simmer (while stirring occasionally) until all ingredients are combined and tomatoes are wilted. Set aside.
  11. Once the boats have been taken out of the oven and cooled for a few minutes, scrape the squash (long ways) with a fork, which will give strands of squash (similar to the appearance of noodles).
  12. Carefully and gently combine some of your squash and meat mixture in a separate bowl.  Fill one boat and repeat with the others until your mixture is gone.  You can also reserve some to enjoy later.  It lasts several days.
  13. Top each boat with a little cheese and broil in the oven until lightly browned on top.  About 1-3 minutes.  Watch the oven because they will broil quickly.
  14. Garnish with some chopped fresh basil.
  15. ENJOY!
NOTE:  WE ALSO MADE BROCCOLI BOATS.  GREAT FOR THOSE WHO DO NOT WANT TO EAT MEAT.  SAME INGREDIENTS (MINUS THE ONION and tomatoes), BUT INSTEAD OF THE MEAT, WE SUBSTITUTED 3-4 CUPS OF SAUTEED BROCCOLI. you can add the tomatoes if you like.  WE COOKED THE BROCCOLI THE SAME WAy AS THE MEAT BUT ADDED IN SOME WATER AND STEAMED IT ON THE STOVE.  YOU CAN ROAST YOUR BROCCOLI in the oven AS WELL.  WE ALSO USED THE RAW SMOKED CHEDDAR FOR THE BROCCOLI BOATS, BUT BOTH KINDS of meats ARE FABULOUS.  THE GARLIC AND SEASONINGS REALLY ADDED FLAVOR TO THe broccoli.  Any type of meat can be used.  this would also be yummy with bison, sausage (not as healthy but would be delicious) and grass fed beef.  so many options for these boats.  i recommend you to try them and see what you like.

*** Spaghetti Squash (uncooked) will keep for quite a while on your counter after you buy it.  I love to load up at the farmers market and store it on my counter for use.  They will last several weeks, if not longer.  Fresh off the farm is best, but just so you know, they will keep a while.

Have you made Spaghetti Squash before?  I welcome you to comment below or share a recipe you love.  Enjoy, Friends!

XO~

Kim