There has been an abundance of zucchini and squash this season and I’ve been having fun cooking up different recipes.
From my own garden to the farmers market, these healthy ingredients have provided quite the bounty this summer. Zucchini comes in a variety of colors and provides many health benefits. Low in calories and loaded with anti-inflammatory properties, zucchini are also a great source of Vitamin C and antioxidants. They are high in potassium, support a healthy gut and digestion and help cool the body during hot summer months.
Zucchini boats and cups are super easy to make and they’re fun to do while sharing quality time with family. If you cannot find these adorable 8-Ball Zucchini, you can make boats with long ones. Instead of cutting off the tops, cut the long ones lengthwise.
Stuffed 8-Ball Zucchini Recipe
Ingredients:
4 large round zucchini
1/2 onion, chopped
2 garlic cloves, diced
1 pepper (any color), chopped
1 pound of lean meat (bison, turkey, beef)
1 cup quinoa (cooked)
2-3 Tablespoons avocado oil
1/2 Tablespoon Italian Seasoning
1/4 Cup Fresh Basil, chopped
Optional: Fresh grated cheese like goat or sheep cheese
Directions:
Preheat oven to 375 degrees.
Carefully cut tops off of zucchini with a sharp kitchen knife. Place stems to the side.
Using a melon baller or knife and spoon, carefully scoop out the inner flesh of the zucchini, leaving a little flesh as the shell.
Place cups in a lightly greased roasting dish and cook for 10 minutes. When removed from the oven set aside and lightly cool for handling.
Heat avocado oil in a skillet or cooktop pan on the stovetop over medium heat. Cook the chopped onions and peppers for about three minutes. Add the garlic and cook for another couple of minutes. Set aside in a bowl.
In the same stovetop pan, cook the meat until throughly cooked through. Add the dry seasoning and combine with the onion and pepper mixture. Add in the cooked quinoa and toss with the fresh basil. Combine all ingredients and spoon the mixture into the shells.
Tightly pack the cooked mixture into the cups. You may have some mixture leftover. This can be stored in an airtight container for later use.
Roast uncovered for 15 minutes. If adding cheese, do so now and roast another 12-15 minutes or until the zucchini is tender to the touch and the filling is lightly browned.
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.
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.
If you’re not making Bone Broth at home, I highly encourage you to try this simple and healthy Homemade Bone Broth Recipe. Not only is it delicious, but it provides many benefits. Bone Broth contains a high collagen content and is an excellent source of minerals.
When I first started learning about gut health, I was introduced to bone broth. I was a little intimidated when I thought about making it but gave it a try anyways. Since that day, it’s become a staple in my home and in my nutrition plan. It stores well in the fridge (up to 7 days) and can freeze for up to 6 months. Bone Broth is great to have in your freeze when an illness hits your home.
some of the many benefits of Bone Broth:
Improves gut health and digestive issues
Supports joint health
Helps to overcome food intolerances and allergies
Boosts detoxification
Improves the appearance of healthy skin, hair and nails
Your local butcher (pasture raised and grass fed, if possible)
Your local farmers market (pasture raised and grass fed, if possible)
Leftover from a meal you roasted
bone broth recipe (slow cooker)
ingredients:
2-4 lbs of bones (bison, beef, turkey or chicken carcass, etc)
4 stalks of organic celery, roughly chopped
4 organic carrots, roughly chopped
1 large organic onion, cut in half and quartered
4 cloves of garlic, peeled and chopped
2 Bay Leaves
Handful of fresh herbs (I like to add parsley)
4 Tablespoons Apple Cider Vinegar (helps draw in more of the goodies from the bones)
1 teaspoon whole peppercorns
Dash of salt (or more if desired)
Filtered water
*Optional: Chicken Feet
directions:
If you’re using bones with marrow (like bison or beef), roast your bones in a dish or on a baking sheet at 375 degrees for 45-60 minutes. Turn your bones half way through the cooking time. Roasting these hearty bones is important! This process delivers a beautiful color and TONS of flavor.
Place your bones of choice into your slow cooker. I love to use the slow cooker, but you can also use a pot on your stove or an Insta Pot.
Add in your veggies, garlic, bay leaves, salt and pepper (if desired) and apple cider vinegar. Fill your crock pot with filtered water, leaving about an inch or two of room at the top. Some of the liquid will slowly cook down, so don’t worry about it boiling over.
Set your slow cooker to Low Heat and cook for 24-48 hours. I like to cook mine for a long time. Not only does it enhance the flavor but the kitchen smells incredible too! Don’t worry about overcooking.
During the last 30 minutes, add your fresh herbs. Some people like to add the garlic here, but I like mine during the entire cooking process. Discover what works for you and your taste buds.
Once the broth is done to your liking, turn off the heat and allow it to slightly cool. Carefully remove and discard bones and any additional ingredients with a slotted spoon.
Using a colander, strain the rest of your broth into a bowl. Scoop out any additional pieces that still may be present.
Ladle your broth into jars and refrigerate promptly. I like to use Mason Jars when storing in the fridge. If you’re freezing your broth, do so now. Depending on how often you plan to enjoy it, you may want to freeze half of the batch and refrigerate the rest. Personally, I keep it in the fridge because I enjoy it everyday.
Note: Once the broth has cooled, you will see the fat rise to the top. This is a healthy fat. If you do not desire to consume it, wait until the broth has chilled in the fridge. It will form into a chilled layer and can easily be removed.
If you’re broth turns into a gel form, it’s a good thing. ?
Bone broth is just as delicious when served alone as it is with other ingredients. This broth makes an incredible soup. Lately I’ve been a fan of bison broth but I enjoy many others. The variety of color depends on how long you’ve cooked it and what kinds of bones you’re using. I get my local bison bones from Gunpowder Bison & Trading Company
Have you made bone broth yourself? What kind of bones do you enjoy the most? I welcome your comment and feedback below.
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.
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
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 bedetoxing 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!
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 calldaily 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.
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:
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.
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.
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.
Drink fresh green juices or make your own green juice with 1 tbsp. chlorophyll and lemon and lime and water.
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.
Get moving and shaking. Yes, exercise is one of the best ways to detox your body.
Drink plenty of water and add lemon, lime or grapefruit to flush the toxicity.
Skin brushing is my favorite way to support the liver and get rid of those toxins.
Tongue brushing.
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!”
