Tag: clean eating

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

 

Learn How to Boost Your Immunity and Reduce Toxins

Detox is vital in this toxic world.  As a health coach, I focus a lot on digestion because I do believe that good digestion leads to a healthy life.  One day, the light went off in my head.  I realized that to have good digestion, you must be detoxing properly.

You see, detox is a natural step toward a better digestion. Good digestion leads to less inflammation, and less inflammation leads to less disease in this world. Let me say it again, decrease the inflammation and prevent disease.

Hippocrates said it best: “All disease begins in the gut.”

If this is true and disease begins in the gut, aka your digestive system, then having a healthy and strong digestion is key.

But let me share a secret with you – when the body is toxic, your digestive system is weak.

So even if you eat “clean” and only buy organic and hormone-free foods, you are still breathing toxicity in this world.

We live, eat and breathe toxicity every day. Look around your home and think of the paint on the walls, the rugs, the pesticides sprayed on your green grass, the exterminator to get rid of the bugs. Even if you are chemical-free in your home, is your makeup chemical free?  Are you cleaning with products that don’t have harsh chemicals or toxins?  What about that deodorant or shampoo you love so much?  Have you checked the labels?

Even if you are doing your best to live a chemical-free life, we are still alive, and that means eating, breathing, and sleeping in a toxic environment.  EVERY SINGLE DAY!

Learn How to Boost Your Immunity and Reduce Toxins #boostimmunity #reducetoxins #detox #cleaneating

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Unless you feel that you are ready to live in a bubble or a hyperbaric chamber, then it is time to wake up to what I call daily detox.

Now detox is not a curse word or anything to be scared about. Instead, it is exciting to think about your body and cells actually functioning. I do not tell people detox has to be living on juices, or water only, or only smoothies or just salad or soup. Detox is about lessening the toxic load in your body. As I say, “taking out the trash.”

When we are toxic, our body cannot perform its job. The body cannot metabolize properly, detox properly, absorb nutrients and minerals, or stay hydrated. It is a vicious cycle. See, detox is necessary to be healthy, happy and free of disease. We all have some low-level inflammation because again we breathe, but even more so we stress in this busy world.

Every time you stress you create acid in your body. Your body is then forced to pull minerals to buffer the acid waste. The liver, lymph and kidneys begin to work hard to filter out the toxic load.

But what happens when the body is tired and clogged? When your digestive system is not working and cannot break down these foods, it cannot focus on getting RID of TOXINS. That means you cannot get rid of bloat and fat and skin breakouts and all that jazz that keeps you tired.

TOXINS=>WEAK DIGESTION=>WEAK IMMUNE

 

Do you experience any of these symptoms?

  • Difficult weight management
  • Constipation/diarrhea
  • Gas/bloating
  • Headaches
  • Low energy
  • Low sex drive
  • Bad skin
  • Heartburn/reflux
  • Moodiness/depression
  • Get where I am going with all of this?

By detoxing. you will improve digestion and free your body of inflammation and toxins in the process.

The foundation of this detox is NOT to ever feel deprived or starved.

The goal is to help you do what I have learned to do in my own life:

Learn how to EAT CLEAN and learn what foods are IRRITATING your body.

Does this sound like something that could help you?  I welcome you to join me for my Summer Clean Eating Lifestyle Program.

Click below and let’s change your life today.

I’m Ready!

Now that you’ve learned a little more about the benefits of detoxing, how can you start bringing it into your daily life?

Here are a few of my favorite ways to stay healthy and detox naturally:
  1. Upon waking, drink warm or room-temperature water with lemon and 1 tsp raw apple cider vinegar (if tolerated) and add a dash of cinnamon or cayenne.
  2. Start your day by being positive – find that daily affirmation that gets you fired up. I love Louise Hay, Geneen Roth, Gabrielle Bernstein, Brene Brown and Marianne Williamson.
  3. Try getting quiet within yourself.   Even for just for one minute – and say “I release what does not serve me” – place your hand on your heart as you say this out loud. Scream if it you want, own that power.
  4. Drink fresh green juices or make your own green juice with 1 tbsp. chlorophyll and lemon and lime and water.
  5. Aim for one meal that is super easy on your digestion per day like a smoothie, green juice or soup. Give that digestion a rest.  I choose a morning smoothie every day, but see what works for you.  You know your body better than anyone.
  6. Get moving and shaking. Yes, exercise is one of the best ways to detox your body.
  7. Drink plenty of water and add lemon, lime or grapefruit to flush the toxicity.
  8. Skin brushing is my favorite way to support the liver and get rid of those toxins.
  9. Tongue brushing.
  10. Be happy and grateful for life.

I hope this information helped you.  If you have any questions, I welcome you to message me through my contact page.  I would love to help you through my program or one of my coaching options.  Let’s get started and “take out the trash!”

XOXO~

Kim

 

Tips for a Happy and Healthy 4th of July

 

Happy fourth of july, Friends!

I hope you’re having a wonderful holiday weekend!  I wanted to get this out to you a day early because I am including a yummy recipe that you may want to make for tomorrow.  If not, definitely try it at some point. It’s SO good!

As we celebrate this weekend, we will be surrounded by friends, family and good food.  I love cookouts and grill food too, but I am mindful of my options and what to eat.  So many of my clients express their concerns about cookouts, celebrations and beach trips. I am going to share some of the same tips that I tell them.  You can still enjoy delicious food and fun without going overboard.  Below are some recommendations for a healthy and happy holiday.

Tips for a Happy and Healthy 4th of July #healthyholiday #cleaneatingcookout #fourthofjuly

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1.  Take a healthy dish

This is a tip that I always recommend!  There are usually many options at cookouts for salads, veggies and lean protein sources.  You may be temped to indulge in chips, cookies and heavy sides.  I recommend taking a dish that is healthy and delicious.  You will be able to enjoy your own dish and share it with friends and family.  I usually take a salad or appetizer.  There are so many healthy salad options.  Especially this time of year with all of the local produce.  Add in some quinoa and you have a hearty, healthy salad with protein.

2.  Carry a water bottle

Hydration is so important!  Especially when you are out in the heat.  Not only will it keep you hydrated, but it helps you to feel more satisfied and full.  Have you ever heard of drinking a glass of water before eating something to see if you’re really hungry?  Water has so many benefits!  If you’re not a fan of plain water, I recommend infusing it with citrus, berries and mint leaves.  It’s so refreshing and delicious!

3.  don’t save calories

Have you ever told yourself that you will not eat all day (or eat minimal) so you can meet your caloric intake later with a large meal?  This is a bad idea!  Not only are you slowing your metabolism by not eating all day, but you will most likely feel famished and consume a ton of food.  I recommend eating your meal before you go to your event and snacking while there, or eating healthy snacks/meals every 2-3 hours throughout the day before your event.  You will feel satisfied and happy.   I am not saying that you cannot enjoy your yummy cookout food.  I am just recommending that you eat throughout the day and enjoy a much smaller portion of your favorite foods or  healthier options.  PS..I don’t count calories!  I just eat real food!

4.  switch it up

Are you the one hosting?  Awesome!  Maybe try some bison burgers or lean, grass fed beef.   Grilled chicken is always a hit and a much healthier option than a processed hot dog.   Instead of the white buns, looks for a healthier version. I prefer none, but it’s your call.  This is your party, girlfriend!  Have fun with it!  When I host a cookout, I still serve up a lot of the traditional foods.  I just try to make them with a healthier twist or munch on my healthy sides.  I love to fill my plate with salads, roasted veggies, a bison burger or chicken and maybe some fresh fruit.

5.  practice portion control

I am just as human as anyone, and I LOVE food!  My grandmother reminds me of Paula Deen, and I have a southern background.   SO, I am a HUGE sucker for pulled pork and ribs.  It’s my weakness.  I say this because I am sharing that I occasionally enjoy these yummy (but not so good for you) foods.  It’s rare for me because I know how I will feel the next day (and possibly the day after).  That being said, I practice portion control.  If you find a dish or side that you would love to try, I recommend a smaller portion.  Save the rest of your plate for fresh, healthy options.  You know you more than anyone, so if you think it will lead to indulgences and too much eating, you may want to rethink that idea.

looking for a healthy appetizer to take?  check out one of my favorite, easy to make appetizers below.  i just got home from the farmer’s market, and I loaded up on some delicious, fresh tomatoes!
Farm Fresh Tomato, Basil and Feta Salad #farmtotable #farmtofork #cleaneating #freshfromthefarm #healthyappetizer

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farm fresh tomato, basil and feta salad

 

ingredients:

10 Fresh Roma Tomatoes (chopped)

1 container of feta (I love the Mediterranean feta from Wegmans)

Small handfull of fresh basil

3 Tablespoons of dry Italian Seasoning (or half of a seasoning pack if desired)

Organic extra virgin olive oil

directions:

Wash and dice all of your tomatoes.  Mix them in a bowl with the feta cheese.  Drizzle a small amount of olive oil over your ingredients.  Combine and mix in the seasoning.  Lay your ingredients out on your serving tray.  Sprinkle a small amount of seasoning on top.  This may be more than the three tablespoons.

*I recommend you taste as you go and adjust accordingly.  This is a very simple dish, but some prefer more of less of the seasoning, oil and feta.

*The same goes for your fresh basil.  I love basil, so I chop up a small amount and sprinkle the dish with this fresh herb.  It’s just as delicious without, so don’t worry if you don’t have it or don’t love it.  I do love to garnish the ends of my dish and create a farm fresh display (as shown above).

Chill to combine flavors before serving.  I recommend a chill time of one to two hours, but it’s not necessary.

Serve alone or with organic pita chips.  ENJOY!

 

If you make this yummy dish, i would love to hear your thoughts or alterations.  please feel free to share below.

Wishing you a wonderful holiday weekend!

XO,

Kim

 

 

Healthy Honey Glazed Carrots

Oh. My. Carrots!

Every time I shop at the local farmers market or grocery store, I am always on the lookout for a beautiful bunch of fresh organic carrots. There is something so gorgeous about the color, stems and the way they bunch together.  The bright orange color shouts vitamins and health!

A lot of people prefer to eat carrots in the fall and winter, but I love them ALL year round.  This is a popular menu option in our home when we plan and prepare our Sunday Food Prep.  They reheat very easily and still hold the slightly firmer bite.  Don’t worry about a soggy vegetable with these babies.    You can also under-cook them a little if you plan on reheating them and want a harder vegetable.  It’s all about preference.

We LOVE to grill (all year), so that’s usually my first GO-TO option for preparing these beauties.  They are just as delicious when roasted and served fresh out of the oven.  There are so many additions that you can add to this side dish.  I keep my recipe simple, but you can try all kinds of spices and other root vegetables.  This dish pairs well with all kinds of meats and vegetarian dishes.

Honey Glazed Carrots #cleaneating #farmtotable

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Prep:

Preheat your grill while you are preparing your food.

If you wish to roast the vegetables, Preheat your oven to 400 degrees.

Thoroughly scrub your carrots with water.  After cutting off the leafy tops (I like to leave some green), scrub around the top of the carrot.  Make sure the carrots are thoroughly dried.

 

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Ingredients:

2 pounds of fresh, organic carrots

Extra virgin olive oil

1.5 Tablespoons of Raw Honey ( You can substitute a honey of your choice)

 

Let’s Get Grilling~

When we grill at home, we use foil for an easy clean up.  If you’re going to roast your veggies, I recommend a baking sheet.  You may want to oil the sheet or use foil.  The carrots may stick a little with the honey.  Once you prepare your choice, spread your carrots out along the sheet or foil.  They should lay next to one another and not stack.

First, lightly drizzle your EVOO over your prepared carrots.  Massage the oil into your carrots with your hands.

Once the oil is thoroughly coated on the carrots, drizzle the honey over top.  Massage them around the same way you did with the oil.  You want to make sure the carrots are thoroughly coated with both ingredients.  Some people like them with a little pepper, but I enjoy them as simple as this.

Spread them side by side on the sheet or foil.  Place on the grill (or in the oven).  Toss the carrots a couple of times while they cook.  This allows even cooking time and prevents additional sticking.  Cooking time is approximately 20 minutes depending on your desired texture.  You can test your carrots by piercing them with a fork.

 

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I love the blackened look and taste from the grill!  Simple, Healthy and Delicious!  Enjoy!!

What are your favorite ingredients to combine with carrots?  I welcome you to comment below.