Tag: detox

Gut Health and Stress Management for Weight Loss

When working with others, I often hear frustrations around the inability to lose weight, bloating, anxiety, GI problems and more.  There are many possible contributing factors but there are some important variables that I want to shine light upon.

Let’s take a step back first and think about everything we’ve been through over the past year and a half. We’ve lived through a pandemic and a time where many were isolated, separated from their families and communities, stress was heightened and many consumed food and alcohol in larger portions.  The stress alone is enough to greatly impact the body and mind.  There isn’t one person who hasn’t been impacted by this time, so if you’re feeling alone, you’re not.

Today I am going to shine light on two important parts of the body- the gut and liver.  Are you wondering what your liver has to do with your gut? It’s ALL connected, believe it or not.

Bacteria flourishes throughout the body, not just in the gut.

The human microbiome is what we call all of the gut flora plus all of their metabolites throughout the body. I am sure you’ve heard about the role that the microbiome plays in your gut health. It also plays a part in your liver health. When there is too much bad bacteria in the body, we can experience inflammation and an imbalance in the gut.

When the body is inflamed and experiencing a toxic load, it can easily carry around an added 7-10 pounds (more or less) that may be hard to release when it’s in a stressed and inflamed state. 

That imbalance and inflammation can also impact  the liver, since they’re ALL connected. Inflammation in the liver means difficulty detoxifying and insulin resistance. This is one of the main reasons why we see resistant weight loss — an overburdened liver and microbiome imbalance which puts the body into fight or flight- a chronic state of stress. A stressed body is an inflamed body. A stressed body is going to focus on survival, not weight loss, not reproduction… survival.

It’s important for us to nourish our body and be mindful of the stress levels that we are living with on a daily basis.

Gut Health and Stress Management for Weight Loss #weightloss #guthealth #detox #prevention

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Good digestion and a healthy microbiome are essential to your overall health.

Without a strong digestive process, your body cannot assimilate nutrients or properly excrete waste. If you suffer from gut issues such as IBS, constipation, acid reflux, digestive distress, or hormonal imbalance, then adding probiotics and cultured foods/drinks may help to restore your gut health.

We also know about the Gut-Brain axis or the Gut-Brain Connection.  Mood, sleep and memory can be impaired by bacterial imbalance and can be supported by probiotics. Personally, I take Axis TreBiotic (pre-, pro- and post-biotics) and Pure Collagen to nourish my microbiome and gut lining. To learn more: Axis TreBiotic

Furthermore, immunity is impacted by bacteria. 80% of our immune system stems from specialized cells in the intestinal lining (GALT cells). Without enough good bacteria, the lining of the intestines can be weakened, and those cells can suffer.

Trusted Sources of Probiotics Include:

  • Cultured vegetables (sauerkraut is my favorite), which also support weight loss, reduce sugar cravings, and help avoid constipation. I suggest starting with two tablespoons of cultured vegetables each meal and slowly increasing by one tablespoon until you reach 1⁄4 cup at each meal.
  • Inner-Eco Probiotic Drink (my favorite store-bought option as it contains an average of 100 billion active probiotic cultures per serving)
  • Coconut water kefir—homemade or store-bought (Kevita)
  • Coconut, goat or almond milk, or any unsweetened and dairy-free yogurt
  • Coconut milk kefir or any non-dairy kefir
  • Grass fed bone broth
  • Kombucha (although you may want to avoid kombucha if candida is present, as sugar is used in its fermentation process)

I suggest starting with a small amount of a cultured food, or one serving of a probiotic or TreBiotic daily. Slowly building your exposure to good bacteria can help bring your body back to balance. Too much too fast and you may experience a die-off of bad bacteria. That can cause headaches, diarrhea and some bloating. So, go slow and adjust based on how your body feels.

Also, consult your doctor or trusted medical professional if you have specific medical concerns. While probiotics are generally regarded as safe, there are sometimes when it is not a good idea to introduce them. If you are working with a physician, just double-check if this is a good choice for you before you start anything new!

Reducing Stress for Optimal Health and Wellbeing: 

In addition to supporting the body with the above products, bringing a stressed body into a calmer state will help support it in many ways.  For me, I prefer grounding in nature, gardening, soaking up Vitamin D in the sunshine, reading or journaling, yoga and meditation.  Breath work is another incredible options for reducing stress in the body.  Breathing in through your nose for a count of six, hold for a count of four and exhale for a count of ten.  Repeat as often as desired.  You can do this seated or laying down.  Sometimes people find comfort placing one hand on their belly and another to their heart.  This breath work will provide oxygen to the brain and will help to reduce stress in the body.

Whatever your goals, reducing stress, nourishing your liver and supporting your gut will greatly benefit your health and overall wellbeing. 

A loving reminder that we all have a unique bio-individual blueprint.  It’s important (and also empowering) to discover what supports you individually.  If you’re still trying to discover what works for your unique beautiful being, I welcome you to connect and schedule a Free Discovery Session: https://kimwilson.me/contact/

Together we rise, 
Kim 

Spring Cleaning to Support Change

As we welcome a time change and brighter longer days, we are seeing nature come out of hibernation.  Transitioning from winter into sunny spring energy.  Spring often brings play, more activity, energy and creativity.  Yet, we are experiencing a seasonal shift that goes against the grain.  Due to currently being in the pandemic, we are experiencing heightened anxiety, depression, exhaustion (mentally and physically) and uncertainty.

Now more than ever, it’s important for us to be proactive with our health, joy and wellbeing.  It’s important for us to support ourselves (and others) with the season but also give grace if we need to slow down, rest and bump up added self care.

The past year may have brought a change in lifestyle, health, family,  social dynamic and more.  We saw a rise in isolation, lack of community and family connection, added stress, health (mental and physical) concerns and a rise in coping strategies.

With the spring season shining her beauty upon us this month, we are given a “fresh start” and clean slate to make change.  The perfect time to  do some “spring cleaning.”  This is not a time to usher in shame, guilt, questioning worth or getting stuck in the muck of limiting beliefs or toxic thoughts.  It’s a time for forgiveness, compassion (for self and others), growth, transformation and healing.

In the fall, much like the trees, we released what no longer serves us.  Slowing for rest and restoration through the winter season.  Now is our time to bloom and rise.  With the rise, it’s beneficial to look at the root- the root cause of things that could be holding us back. Where can change be made?  Where can some spring cleaning be implemented?

Spring Cleaning to Support Change #detox #holistichealth #nourish #seasonaleating

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The spring season is all about embracing change.  Though change isn’t always comfortable, it’s needed for growth. Spring is also about the liver, our primary filtration system.  A huge part of the body responsible for filtering toxins.  Toxins can come in many forms from the foods we eat, the beverages we consume and the medicines ingested.  Toxins are also in the products we use and in the environment around us.  The liver can become tired and sluggish if it’s not supported and nourished.  With spring being all about supporting the liver, this is a perfect time to “clean house.”

In addition to the liver, the kidneys can be damaged due to too much alcohol, toxic overload and medication use.  Both the liver and kidneys are an important part of the body and deliver a support system for optimal health and wellbeing.

Reflecting over the past year and how you’re feeling presently, do you feel like you’re running with your check engine light on?  Is your detoxification system feeling overloaded?

Spring is giving us grace to evaluate and address proactively what we presently need.  Spring is about planting and weeding out the old.  So, I welcome you to reflect and assess what you feel you need to weed out to plant new seeds.

Start with some small action steps such as movement outside, grounding in nature, nourishing with healthy seasonal foods, getting rest when needed and staying hydrated.  Embrace the joy of the season with creativity and those child-like feels you used to experience during this season.  What brings you joy and excitement?  Get creative, have fun and keep it simple!

With the liver being the ruler over spring, it’s the “root” of life’s ultimate action.  Some healthy foods and herbs to support the liver are beets, dandelion, licorice, milk thistle, broccoli, cabbage, dark greens and garlic.

Movement is another method for supporting your health and naturally detoxifying the body.  With the body wanting to embrace more activity, this is a great time to get outside, play, workout and ground in nature.  Both the body and mind will benefit.

If you’re feeling like you could use some additional support, detoxification and a simple strategic plan with a supportive and fun community, I welcome you to check out my upcoming Roots to Rise Spring Reset.  I’d love to have you join us next month!  To learn more: Roots to Rise Spring Reset

Ladies, there is no better time to Spring Into Sexy!  Y’all ready to Spring with me? Let’s GROW!!!

XOXO,

Kim 

Crispy Kale Chips

Homemade crispy kale chips are a delicious, tasty treat consisting of very few ingredients.  One of the easiest recipes that pack a powerhouse of health benefits.

With fall foods showing up at the farmers markets, you may find an abundance of kale in your community, at the local farm or in your garden.  I planted kale early spring and it’s been flourishing through the seasons since.  With so much kale to enjoy from my own backyard, I have been enjoying it in salads, soups and alone- such as this tasty treat.

Kale chips can become soggy, so it’s recommended that you cook them on lower temps for a longer duration of time.  Once baked, they store well in an air tight container and typically last up to a week long.  Though I can never keep them that long because I LOVE them as a healthy snack.

Crispy Kale Chips #fallfoods #farmtotable #immunesupport

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Kale is one of the healthiest greens and a veggie loaded with antioxidants (which help remove unwanted toxins).  Kale contains calcium, a variety of vitamins and fiber.  Did you know that eating a cup of kale packs a punch of over 200% of your daily Vitamin A and 134% of Vitamin C?  Vitamins that help support the body, reduce inflammation and support the immune system as we head into the colder seasons.  Even more of a reason to enjoy this nutrient packed snack during the fall season.

With all of the health benefits, detoxification support and immune boosting benefits, this tasty treat is one I think may become a staple in your kitchen or pantry this fall and winter.

 

Crispy Kale Chips 

 

Ingredients:

1 large bunch kale

1 tablespoon coconut oil

Sea salt to taste

 

Directions: 

Preheat oven to 275 degrees F.

Wash and dry kale completely. Remove stalks and tear leaves into bite-sized pieces. Place the pieces of kale into a mixing bowl and lightly coat with coconut oil and sea salt (or seasoning). Spread on a baking sheet and bake for 10 minutes. Flip each leaf and bake for another 5-10 minutes or until edges are crisp.  Serve or store (once cooled) in an air tight container.

Note: I use garlic powder in place of salt but you can use any seasoning you desire.

Enjoy! ?

XOXO,

Kim

Chicken, Veggie and Bean Soup

During the colder winter months, our body craves warmer, heartier meals.  Dishes that nourish the body but also feel cozy and heartfelt.  Soups and stews are often my go-to dishes throughout the winter season.  I love breaking out the crockpot or stock pot and throwing ingredients together to create a simple and delicious meal.

When deciding on dinner last night, I wanted something that supports the seasonal detox I’m doing right now.  Including foods that support detoxification and gut health, include farm to table ingredients, provide tons of flavor and those that help me feel nourished.

This soup can be prepared as the recipes shows, but there are many ways you can make adjustments.  You can choose different vegetables, beans, meats and spices.  I love cooking with fresh herbs like cilantro, parsley and others that support detoxification and the removal of heavy metals.

Since this is the time of year when many want to detox from the holidays or work on new goals, I recommend sticking to fresh, organic (if possible) ingredients.  To learn more about EWG’s Dirty Dozen and Clean Fifteen (great for shopping): Dirty Dozen  Clean Fifteen

 

Chicken, Veggie and Bean Soup #homecooking #farmtotable #foodismedicine

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Chicken, Veggie and Bean Soup

 

ingredients:

1 tablespoon avocado oil

1 large onion, chopped

4 large carrots, chopped

4 celery ribs, chopped

4 chicken breasts, chopped

Sea salt and black pepper, to taste

1/2 tablespoon all-purpose or herb seasoning (salt-free)

2 15-ounce cans adzuki beans, drained and rinsed (or other beans of choice)

4 cups vegetable broth

1 bunch spinach or kale

Handful of fresh herbs, chopped (parsley, cilantro, thyme, etc)

Optional: Microgreens for garnish, flavor and health benefits (I used borage)

NOTE: Local Microgreen Source (available all year): Maryland Microgreens

Directions:

Place a large soup pot on the stove over medium heat. Add oil,  onion, carrots, and celery. Sauté for about 3 minutes.  Add chopped chicken, salt, pepper, seasoning, beans, and vegetable broth. Cover and cook for about 20 minutes on medium-low heat.

Check the pot every 10 minutes to ensure that there is sufficient liquid in the pot. If you need more liquid, add about ¼ cup of water or broth at a time.  Add leafy greens (such as kale or spinach) until wilted.

If desired, add in chopped fresh herbs and combine.  Serve and enjoy warm.

NOTE: If you’re like me and prep food to make meals simple and easy, this is a great recipe to double or triple and store.  I recommend storing this dish in glass containers or mason jars for later use.

 

I would love to hear your soup combination of choice.  i welcome you to comment below or message me. if you’re considering a reset or detox this season, i welcome you to see what i’m doing for improved health and wellbeing. more info here: Nourished In The New Year

CheerS to Health and Happiness in 2020!

XOXO,

KIM

Halloween Sugar

Top 10 Health Tips for Kicking Sugar Cravings

Halloween is a fun time to enjoy sweet treats, dressing up, holiday parties and fun with the kiddos.

There is much excitement with all of the decorations, spooky fun and festivals.  Yet, as soon as Halloween comes and goes, we start to hear the words sugar and holidays.  Clients and friends are already feeling the affects of the Halloween fun and they’re already thinking about what’s ahead with the upcoming holiday season.

There are ways to enjoy the holiday season without the guilt, constant crashes, weight gain and delayed resolutions.  Below are some of my top tips that may help you enjoy the holidays without the hard.

Top 10 Health Tips for Kicking Sugar Cravings #healthyholidays #sugar #holistichealth

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Tips for Kicking Sugar Cravings

 

Consider Your Caffein Intake.  

Caffeine is often consumed during the busy holiday season when many are feeling tired and exhausted.  Though there are some health benefits to coffee, it can also dehydrate the body, increase blood sugar swings and may cause sugar cravings.

Stay Hydrated.

Speaking of hydration… There are times that we are hungry or crave sugar and in fact, we’re dehydrated.  Try to stay hydrated throughout the day and if you feel added cravings coming about, drink some water and wait a few minutes. Not a fan of plain water?  Try infusing it with lemons, limes, berries or cucumbers.

“Crowd Out” Sweet Cravings with Naturally Sweet Fruits and Veggies.

Consuming sweet flavored fruits and veggies can help satisfy the sweet tooth you may be craving.  Here is one of my favorite sweet veggies.  Delicious, healthy and tastes like sweet healthy candy. Healthy Honey Glazed Carrots

Avoid Foods Consisting of Added Sugars, Chemicals and Artificial Sweeteners.

When sweetening dishes, swap out the above items for healthier options such as local raw honey, pure maple syrup, dried fruits (dates are my favorite) and stevia.

Stay Active and Keep Your Booty Moving.

Movement and activity helps to balance blood sugar levels, reduces stress, boosts energy and increases happiness.  When cravings hit, grab a workout with a friend, walk your dog, ride your bike, practice yoga or light stretching.  Switch it up and do more of what you enjoy.

Make Time for Rest and Relaxation.

When the body is exhausted, lacking sleep or stressed, it will crave the quickest form of energy available.  That form is often times sugar. Rest and relaxation is so important for the body and mind.

Consider the Amount of Animal Meat You’re Consuming.

When looking at Traditional Chinese Medicine and yin-yang principles of eating, too much or too little animal food can create imbalances in the body.  Slowing down while eating, being mindful and discovering the foods right for your body can help create balance of your own bio-individuality.

Eliminate Low-Fat and Fat Free Foods.

When our foods shifted towards low fat and fat free, there was a spike in sales of these products.  Many thought these foods would help them lose weight and live healthier lifestyles. In actuality, these foods contain high quantities of sugar to compensate for their lack of flavor and fat.  These foods will take the body on a rollercoaster of ups and downs.

Have Fun with Spices.

Spices and natural sweeteners (above) will naturally sweeten your foods.  Try experimenting with spices such as cinnamon, cloves, coroner and cardamom.  During the fall and winter seasons, your body craves foods and spices that are warming.

Consider Your Primary Foods.

Primary foods are different from the nutrition we have on our plate.  When we slow down and find joy in non-food ways, we discover a sweetness and zest for life.  Cravings are often related to other things going on in our lives.

Consider your current lifestyle and ways that you can make some adjustments to nurture more areas of your life beyond your plate. This is actually quite an empowering process.

 

When life is sweet, sugar isn’t needed!

 

Are you already thinking about the sugar crashes, diving into your grandmother’s mashed potatoes, the family pumpkin pie or the variety of cocktails you know will be served at your office party?  I know this is a time where we begin to accept and prepare the exhaustion, stress, bloating, weight gain and more.

You don’t have to relive other holidays like those in the past.  

There is a way to enjoy the tastes and cheer of the holidays while feeling confident and sexy in your holiday dress.

If you’re looking for a program and community that will help you THRIVE NOT SURVIVE through the holidays, I welcome you to join us!

The next Fall Fuel for You program begins Monday, November 11th.  If you have any questions, I welcome you to directly message me here. Contact

Looking for additional tips and recipes this holiday season?  Check out my Healthy Holiday Guide

Cheers to a Happy and Healthy Holiday Season!

XOXO,

Kim