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10 Simple Tips to Slow Down

With phones and the internet, it’s so easy for us to connect with people all over the world.  Yet somehow, people struggle to connect with themselves and slow down.  Schedules and demands grow every single day.  We have the tools and assistance to help us with those “lists and tasks,” but we carry much of the burden ourselves.  We feel like we need to do everything and it needs to be done NOW!

Unfortunately, we are setting ourselves up for a large possibility of issues.  Anything from stress and anxiety to illness, marital problems, poor eating habits, lack of sleep  and a poor work environment.  These are just a few examples, but I hope they give you a little understanding of the importance of slowing down.

We are getting ready to head into the holiday season, so that will bring another addition of stress, full schedules and anxiety.  As much as I talk about personal care and taking the time to slow down, I cannot stress the importance of these things.

Even with a hectic schedule and many demands, it’s important to take the time to slow down, smell the roses and enjoy life’s simple pleasures.  Not only will they allow for new opportunities, but there are so many benefits for the body and soul.

Look at these exercises and ideas as a guide.  Incorporating just a few (or more) will lead to greater health and happiness.

  1.  REMEMBER YOUR GOALS AND ASPIRATIONS:  AS YOU LAY IN BED IN THE MORNING, THINK ABOUT THE GOALS YOU HAVE SET FOR YOURSELF AND ANY OTHERS THAT YOU RECENTLY DISCOVERED.  WHAT ASPIRATIONS DO YOU HAVE?  TAKE A FEW MINUTES AND THINK ABOUT YOUR GOALS AND ASPIRATIONS BEFORE STARTING YOUR DAY.
2.  SIT WITH YOUR EYES CLOSED:  BEFORE YOU LEAVE YOUR BED, TURN ON YOUR COMPUTER, RUN OUT THE DOOR OR HEAD INTO THAT MEETING THAT YOU’RE NERVOUS ABOUT, SIT AND RELAX.  TAKE A FEW MINUTES TO SIT IN A PEACEFUL PLACE WITH YOUR EYES CLOSED.  TAKING A FEW DEEP BREATHES WILL HELP TO REDUCE YOUR ANXIETY AND BRING ABOUT A SENSE OF CALM.
3.  TAKE THE SCENIC ROUTE:  THIS HAS BEEN A HUGE HELP FOR ME IN MY OWN LIFE.  LIVING NEAR MOUNTAINS AND A LOT OF FARMS, IT’S VERY THERAPEUTIC TO TAKE THE “SCENIC ROUTE.”  IF YOU HAVE THE ABILITY, I RECOMMEND TAKING THE BACK ROADS, CATCH THE CITY SKYLINE, ENJOY THE FRESH AIR AND OPEN FIELD VIEW.  EVEN IF IT ADDS ON AN EXTRA 5 OR 10 MINUTES TO YOUR COMMUTE, IT’S WORTH IT.
4.  ALLOW MORE TIME:  WE ARE USED TO A FAST PACED LIFE, ESPECIALLY IF YOU LIVE IN THE CITY.  ALLOW YOUR SCHEDULE AN EXTRA 15 TO 30 MINUTES WHEN YOU CAN.  IT WILL HELP TO REDUCE STRESS, ALLOW YOU TO SLOW DOWN AND ENJOY A FEW MINUTES TO YOURSELF.
5.  TAKE TIME FOR YOURSELF:  I HAVE THIS DISCUSSION ALL OF THE TIME WITH MY CLIENTS.  THEY PUT EVERYONE BEFORE THEMSELVES, BUT THEY DO NOT REALIZE THAT THEY CAN GIVE BACK SO MUCH MORE WHEN THEY FEEL BETTER.  IT’S OK TO TAKE TIME FOR YOU!  THERE SHOULD NOT BE GUILT ATTACHED WITH CARVING OUT A LITTLE TIME WHEN YOU’RE BODY IS TELLING YOU TO RELAX AND SLOW DOWN.  IT’S IMPORTANT TO SAVE SOME TIME FOR THOSE THINGS YOU LOVE.  TAKE 30 MINUTES TO READ A BOOK, TAKE A RELAXING BATH, ROCK ON YOUR FRONT PORCH, MEDITATE OR RELAX IN A YOGA CLASS. TAKING TIME FOR YOU IS SO IMPORTANT!
6.  CONNECT WITH FAMILY AND FRIENDS:  CREATING TIME TO SPEND WITH FAMILY AND FRIENDS IS VERY IMPORTANT.  GRAB LUNCH AND CATCH UP WITH A FRIEND YOU HAVE NOT SEEN IN A WHILE OR DROP BY YOUR PARENTS HOUSE TO SAY HELLO.  NOT ONLY IS IT GOOD FOR YOU, BUT I AM SURE IT WOULD MEAN A LOT TO THEM TOO.  EVEN A LITTLE CALL CAN MAKE SOMEONE’S DAY AND BRING HAPPINESS TO YOU AS WELL.  WHEN YOU ARE WITH FAMILY AND FRIENDS, BE PRESENT.  WE ARE OFTEN ON OUR TABLETS AND CELL PHONES, AND WE ARE NOT FULLY PRESENT.  BE PRESENT!
7.  SLOW DOWN AND ENJOY YOUR MEAL:  I KNOW OUR SCHEDULES AND CAREERS CAN BE VERY FAST PACED, BUT THERE ARE SO MANY BENEFITS TO SLOWING DOWN AND ENJOYING A DELICIOUS MEAL.  NOT ONLY IS IT BETTER FOR YOUR HEALTH, BUT IT ALLOWS THE ABILITY TO ENJOY THE TASTES, TEXTURES AND VARIETY OF FLAVORS.  WHEN YOU INHALE YOUR FOOD, IT’S NOT GOOD FOR YOU AND YOU MISS OUT ON THESE WONDERFUL THINGS.
8.  ENJOY NATURE:  DEPENDING ON WHERE YOU LIVE, I ENCOURAGE YOU TO ENJOY THE BENEFITS OF THE SEASONS AND ALL THEY HAVE TO OFFER OUTDOORS.  TAKE A FEW MINUTES TO STEP OUTSIDE AND BREATHE IN FRESH AIR.  SOAK UP SOME SUN ON YOUR LUNCH BREAK AND TAKE A STROLL WITH A FRIEND OR CO-WORKER.  MAYBE TAKE YOUR SHOES OFF AND RELAX UNDER A TREE, WHILE YOU FEEL THE BREEZE AND RUN YOUR TOES THROUGH THE GRASS. NATURE HAS AN AMAZING WAY OF HELPING US REFRESH AND RELAX.
9.  CUT PERSONAL INTERNET BY HALF (OR MORE):  IN TODAY’S WORLD, WE ARE SO CONSUMED BY FACEBOOK, INSTAGRAM, LINKEDIN, WHAT’S HAPPENING AROUND THE WORLD AND WHAT OTHERS ARE DOING.  IT’S EASY TO GET SUCKED IN, WANDER AND OFTEN COMPARE OURSELVES TO OTHERS.  THE INTERNET IS A WONDERFUL THING, BUT IT ALSO BRINGS MANY BAD HABITS.  INSTEAD OF SPENDING SO MUCH TIME ONLINE, CUT SOME OF IT AND TRY A NEW HOBBY OR ADVENTURE. GO OUTSIDE AND MEDITATE OR READ A BOOK.  LIKE SO MANY THINGS, IT’S IMPORTANT TO FIND A GOOD BALANCE…A HEALTHY BALANCE!
10.  ALLOW TIME TO PRIORITIZE DAILY OBJECTIVES:  EARLIER IN THE DAY, FOCUS ON THE MOST IMPORTANT TASKS TO BE COMPLETED.  IF YOU HAVE A LONG LIST, PRIORITIZE AND DON’T FEEL LIKE YOU HAVE TO DO EVERYTHING AT ONCE.  IF YOU HAVE TASKS THAT YOU ARE DREADING,  LIST THREE OR FOUR THINGS THAT YOU ARE NOT LOOKING FORWARD TO DOING.  GET THESE ITEMS DONE AS EARLY AS POSSIBLE.  THAT ALLOWS FOR MORE TIME THROUGHOUT THE DAY TO DO THE THINGS YOU ENJOY.

WE CAN MAKE EXCUSES ALL DAY AS TO WHY WE ARE SO BUSY AND DON’T HAVE TIME.  SO, I ASK YOU….

DO YOU FEEL STRESSED?  
ARE YOU EXHAUSTED DURING YOUR WORK DAY, ESPECIALLY AFTER LUNCH?
DO YOU FIND THAT YOU’RE EASILY IRRITATED AND DEFENSIVE WHEN OTHERS SPEAK TO YOU?
ARE YOU LACKING DRIVE AND MOTIVATION?
DO YOU FEEL DISCONNECTED FROM FAMILY, FRIENDS AND YOURSELF?

If any of these questions resonate with you, I recommend trying some of these tips.  It’s pretty incredible how some simple adjustments and changes in the day can produce incredible results.

If you have tried any of these or have some ideas of your own, I welcome you to message me or comment below.  I would love to hear from you!

Wishing you a happy and healthy day!

XOXO~

KIM

My Daily Refresher Drink

I love starting my morning with a delicious and healthy Daily Refresher Drink.  With the season beginning to change and the air turning a little crisper, I want to protect my body against the temperature changes and germs which surround us every day.

Not only is this power packed drink a great fighter against illness, but it’s great for cleansing the body, clearing up your skin and those pesky blemishes, building immunity, slimming your waistline (with proper nutrition) and kicking up your metabolism.  Yes, you can choose to drink this when you feel a cold or flu coming on, but I recommend it every day and throughout the year.  Plus, it’s delicious!

My Daily Refresher Drink #detox #holistichealth #naturalremedy @nutritionschool

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There are SO many benefits to every ingredient in this yummy concoction.  I know a lot of people get freaked out when they hear the words “detox or refresh,” but this isn’t some “crazy liquid diet, only drink this all day, magically make you healthy drink.”  It’s safe enough to drink daily (even several times a day) and year round.  It does help you cleanse your body, but there are other benefits, as I mentioned.

Warm Lemon Water:  i love warm lemon water!  There are so many benefits with these two ingredients alone.  warm lemon water balances ph in your body, aids in digestion, hydrates and rejuvenates skin, flushes out toxins, reduces inflammation, helps purify and stimulate the liver and has been linked to weight loss.

ginger:  this spice is a power house of health benefits.  it helps to boost the immune system, eliminates gas, has anti-inflammatory effects, helps to prevent cold and flu symptoms, provides headache and cramp relief, aids in allergy prevention and reduction of symptoms, helps with motion and morning sickness and provides heart health.

turmeric:  this powerful plant is actually a part of the ginger family, so you know it’s got to be kick ass!  turmeric helps to detox the liver, improve the appearance of skin, improve digestion, reduce bad cholesterol, helps with weight management, reduces fever, heals wounds quicker and helps to relieve arthritis pain.

honey:  did your mom ever tell you to drink warm water with honey when you had a sore throat?  That’s what i always thought it was for, but i had no idea how many other benefits honey provides.  honey does help to relieve sore throats, but it also has antibacterial and anti-fungal properties.  it also helps to strengthen the immune system, provides energy to the body, can aid in proper digestion, improves skin quality, helps with improving sleep, helps with inflammation and has been shown to improve allergy problems.  it’s also a great natural sweetener.  i recommend local, raw honey to all of my clients.  It’s much healthier than tablespoons of sugar or “fake” sweeteners

apple cider vinegar: this is another ingredient that i’ve been using for several years.  it’s definitely got a power punch of a taste, but combines well with other ingredients.  apple cider vinegar helps to detoxify the body and warn off cold and flu symptoms.  it also acts as a natural appetite SUPPRESSANT, slims the waistline, lowers cholesterol, clears skin, reduces inflammation, helps with arthritis, regulates ph in the body, helps to relieve gout, helps relieve sinus pressure and infection and helps with nausea symptoms.  it’s very universal in that it can be combined in a drink, taken in a diluted shot and used in many recipes.  i often use apple cider vinegar in my salad dressing recipes.

As you can see, these ingredients together (and alone) provide a phenomenal combination of health benefits.  This drink can be modified to your liking, so I welcome you to switch it up.  Even though the raw honey is healthy, I encourage you to not go too overboard.  It does provide a nice sweetener and boost of benefits, but you don’t want to add too much.  One half to one full tablespoon should be plenty.  The apple cider vinegar is optional and a splash should do just fine.  I provided a gauge with the measurements because everyone has different taste buds.  Play around with it and see what combination you like the best.  I welcome you to message me if you have any questions or if I can help you in any way.

Have you found a healthy drink or detox combination that you love?  I welcome you to share it below.  Wishing you a happy and healthy day!

 

daily detox drink recipe

One cup of hot water (to steep)
lemon juice (1/2 of an organic lemon, freshly squeezed)
1/2 tsp of fresh turmeric (you can use the powder if you cannot find it fresh)
1/2 tsp of fresh ginger (i zest mine fresh from the root, but you can also use 1/2 to 1 tsp of ground ginger in the powder form)
1/2 to 1 TBSP of local, raw honey
a splash of apple cider vinegar (you can measure a 1/2 tsp as well, but some prefer a splash)

Directions:

Carefully pour the hot water into a mug of your choice.  Squeeze the juice of half a lemon into your mug.  I prefer organic, but it’s not imperative.  Add in your turmeric and ginger.  If you’re using fresh ingredients, you can cut your ginger and turmeric into pieces or zest them into the cup.  If you’re using the powder version, measure out and add into your cup.  Finish off your drink with the raw honey and apple cider vinegar (optional).  Stir to combine all ingredients and let cool until warm.  You may notice some of the ingredients settle while you’re enjoying this yummy, healthy drink.  Stir occasionally to mix all of the ingredients.  Enjoy!

XOXO~

Kim

 

 

       

 

 

DITCH THE DIET: EAT CLEAN CHALLENGE

Ladies~  How many of you are ready to ditch the diet book and magic pill?  Are you so tired of being sick, tired and frustrated when it comes to your health and well being?  

I get it because I was that girl!  I cannot tell you how many books, diet pills, crappy supplements and “advice” I tore through while trying to lose weight.  I wasn’t even thinking about health and how I felt.  I was SO focused on the scale.  There were times that it consumed me to no end.  I didn’t know what to eat or how to eat.  I also allowed no time for personal care.  Have you been there?

I work with a lot of women and I see it all too often with my clients.  I cannot tell you how many times I hear them say that they just want to feel better, find happiness, have energy and stop beating themselves up.

Food (REAL FOOD) changed my life in so many ways!  I never knew I could feel this good, and that’s one of the big reasons why I help others.  I want you to feel incredible too!  I don’t want you to waste all of the time and money that I did while trying to figure it all out.  But Ladies~  It’s not a diet… It’s a lifestyle!  I want to help show you that it can be simple, easy and possible!  PLUS, It’s so empowering!

ARE YOU READY TO DITCH THAT BELLY BLOAT + FEEL SO INCREDIBLY AMAZING? 
READY TO SAY GOODBYE TO YOUR LATE AFTERNOON CRASH AND BURN? 
ARE YOU READY TO STEP INTO YOUR FAVORITE SUMMER DRESS, KICK UP YOUR WORKOUT, AND FINALLY DITCH THE ALLERGIES THAT YOU CANNOT SEEM TO GET OVER?
Why not have a little fun while you ditch the bloat + the blah feeling?

 

if this sounds appealing to you, i welcome you to join me and other fabulous ladies as we experience my free (yes, free) 4 day clean eating challenge!

 

Are you ready to ditch the diet and learn about real food? Let’s kick start your journey with a clean eating, do diets allowed, challenge. Are you ready? #cleaneatingchallenge #nodiet #eatrealfood #accountability

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I am a Health Coach, lover of green smoothies, lover of simple eating and delicious food. I believe in the power of clean eating to improve digestion, ditch the bloat, give you the energy you desire for rockin’ workouts and clearer thinking.

I am for ditching the junk in the trunk and the excess belly fat, and accessing the foods that are “right for you,” that truly fuel you.  Bio-individuality is so important, and it’s important to figure out what foods make you feel amazing and which ones don’t.  

Many years ago, I struggled with health issues that took away from my happiness, my life, and my health. I had foggy thinking, rashes, allergies and a whole lot of bloat. No fun! I discovered that the way to lessen my food allergies, improve my digestion, and restore my happiness was through eating clean and taking care of my body.

If you are feeling exhausted, overweight, or you just want to kick-start your metabolism, then this Clean Eating Challenge is perfect for you.

NO MORE CONFUSION.  NO MORE DIET BOOKS AND CRAPPY SUPPLEMENTS.

JUST SIMPLE NOURISHMENT. REAL FOOD!!!

I will provide you with recipes that I love and eat, a grocery list, daily accountability and a wonderful community of support, where you can engage and ask questions.  I will also share daily health and wellness tips and resources that can help you kick start your own journey to better health and wellness.  Does this sound like something that could help you?  If so, then Let’s Do This, Girlfriend!!!!

 

clean eating WILL:

  • Reduce gas and bloating
  • Help improve your digestion
  • Get your digestion and metabolism up to top performance
  • Eliminate sugar or coffee cravings that leave you feeling tired
  • Reduce inflammation that leads to bloating, headaches, or gut imbalance
  • Help you feel grounded, alert, robust, and ready to take on the world every day of your life
  • Jumpstart and reboot your metabolism
  • Help you learn how to play again and have fun, even in your busy life

ALSO….  There will be prizes!  i will be holding a drawing at the end of the program.  will you be one of the lucky ladies to win?  come join us and see!

You’ll have the chance to win one of these options:

#1. A 50 minute coaching call with me

#2. My Seasonal Clean Eating Program~ These seasonal programs are my larger, paid programs.

#3 A bottle of PURE essential oil (variety of options to choose from)

EVERYTHING YOU NEED TO FEEL MORE ALIVE IS WAITING RIGHT HERE FOR YOU!

THE RESULTS:

  • Feel recharged, renewed, and revitalized
  • Learn how to handle stress in your life & take control of your body
  • Leave old, unhealthy habits behind
  • Access the tools you need to live healthy for a lifetime
  • Sleep like a baby at night
  • Have rocket fuel energy

It’s all about letting go of what is not nourishing your body, both physically and emotionally. Once you let go, you access your FREEDOM (both in body and in mind).

ready for a change?  I am so excited to get started on this journey with you.

And remember, you can do this program in the comfort of your own home at any time, but you have me daily in the forum to cheer you on!

 

if you’re ready to join me and our fabulous community, reach out to me below and let me know you’re ready to improve your health, happiness and wellness.

Click Here To Join

IT IS TIME TO HIT THE RESET BUTTON.

LET’S GET STARTED, GORGEOUS.

P.S. If you have family, friends, colleagues, or neighbors that are just like you and want to look fabulous, have endless energy, lose belly bloat, improve digestion, and reset their metabolism, then please have them visit my website at:

Website

XOXO~

Kim

Creamy Spinach Soup Recipe for a Hot Summer Day

This CREAMY SPINACH SOUP is so delicious and satisfying!  It’s hard to believe it’s so good for you!

When I set out to create recipes for my clients, friends and family members, I want to make sure that I bring the freshest ingredients and a delicious mixture of flavors together.  The past few weeks, I have been sharing information about my Clean Eating Lifestyle Program that launched this month.  This is one of the MANY recipes I share in the program.

Growing up as a child, I always thought of soups as”fall foods.”  Soups, stews and chili dishes definitely scream “fall foodie,” but there are so many soups that you can make and enjoy throughout the other seasons.  It’s another great way to use and utilize fresh, seasonal goodies.

I love a deliciously chilled, creamy soup on a warm spring or summer day.  Especially when I can use ingredients that are fresh from the garden.  Eating seasonally is really beneficial to your body and health.  In addition, you are saving money on your produce, giving back to the community and supporting local farmers.  Thanks to my sister, I’ve had an abundance of kale and spinach.  Two of my favorite leafy greens.  If they are not in your daily or weekly meal plan, I highly recommend adding them.  They are amazing and have SO many benefits!  Go Green, Girlfriend!

Creamy Spinach Soup #farmtotable #cleaneating #summersoups #healthcoach @nutritionschool

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This delicious recipe is sure to help with digestion and cleansing. Two things that we often need this time of year.  Have you been living it up on the weekends, having fun at the beach or enjoying too many summer nights with friends?  Simple recipes like this one will help to provide good quality nutrition with health benefits. Plus, it’s simple and easy to make!

You should be able to find young coconuts in most health food stores.  I haven’t been as lucky in the grocery store, but they are around this time of year.  Please be very careful when cutting the top open.  Please contact me if you have additional questions about opening your coconut.  You can also find demonstrations online.

This recipe is very simple and lasts for days, when stored in the fridge.  Even with the avacado, it still keeps and has a beautiful green color.  If you try the recipe, I would love to hear your feedback.  Enjoy, gorgeous!

SPINACH SOUP

Serves 2
  • 2 cups spinach
  • 1 young coconut (water and meat)
  • 1 apple, cored and chopped
  • 1 avocado
  • Juice of 1 lemon
  • 3 teaspoons fresh dill (or 1 teaspoon dried dill)
BLEND THE SOUP: Add all the ingredients to a high-speed blender. Blend until smooth. Serve in a bowl.

P.S.  Are you interested in learning more about clean eating? Looking for more clean recipes to add to your recipe box?  I will be sharing my FREE Clean Eating challenge next month.  it’s a smaller version of the plan i launched this month, and i have a challenge and winner’s gift to share. If you’re interested in learning more and jumping on my waiting list, please click on the link below.  let’s glow and be gorgeous together!

click here to join!

This Smoothie Helped My Belly Bloat

Have you been experiencing belly bloat?  

Feeling like your digestion is making too much noise? Gurgle. Gurgle.

Are those shorts fitting a little tighter around the waist?  

The last few months I have been working a lot and often that leads to a stressed me. This means my digestion can get wonky. I know what you might be thinking – that I’m a health coach, and I have this all figured out – but I am human too. In my practice, I teach people how to listen to their body and what to do when they feel wonky too. It’s so important to listen to your body.  Do you know the signs and symptoms when your body is speaking to you?

For me, I get dry skin and start to have belly bloat.  So many of my clients say they have belly bloat even when they do not eat, something that is actually not uncommon for people with digestive issues.  As I have discussed in previous posts, healthy digestion is SO important!

Stress inflames the intestinal lining and disrupts the good balance of bacteria in the gut.

This is what happened to me. It was time to restore and rebuild on the quick.  QUICK!

Feel like you are passing gas too much?

Feel exhausted for no reason?

Just plain feel like crap?

Time to rebuild and restore your gut health with this smoothie.

This Smoothie Helped My Belly Bloat #digestion #guthealth #bloat #smoothie

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Every time I am feeling off, I keep it simple: smoothies, juices, and easy-to-digest soups.  There are so many seasonal fresh fruits and veggies for you to play with and explore in your recipes.  Again, keep it simple!  If you’re thinking, “Soups in the summer?”  Yes ma’am!  I make some seriously delish cold soups in the summer.

When I am feeling this way, I try to drink one of my meals or snacks.  It really helps to give my body a break and get back on track.  Check out this smoothie recipe and try it for yourself.

 

The Healthy Digestion Smoothie

Ingredients:

  • 1/2 cup pineapple
  • 1/4 green apple
  • 1/2 cup water
  • 1/2 cup coconut water (I love fresh, young coconuts if you can find them)
  • 1/2 fresh kiwi
  • 1/2 cucumber
  • 1 teaspoon fresh ginger
  • 2 ounces of Aloe Vera Juice (An ounce is great at night before bed too)
  • Dash of cinnamon
  • Juice of one lemon

* I also add an additional probiotic to my normal supplement routine (which already has a probiotic in it).  Personally, I notice a big difference when I add the extra.  Again, this is what works for me. it’s important to see what works for you.  If you have any questions about probiotics or supplements, I welcome you to contact me.  

Directions:

Add all ingredients to a high-speed blender.

ENJOY!

 

This topic and more is covered in my Clean Eating Program.   If you have any questions, please let me know.  I am here to help YOU, Gorgeous!  For more information about the program, click below!  Let’s get our sexy back while getting healthier! XO

Program Details