Tag: healthy living

Winter Squash

Healthy Changes to Your Winter Nutrition

As the temperature drops, our nutritional needs change. Except for winter-sports enthusiasts, people become less physically active. After all, when it’s cold and snowy outside, even a trip to a neighborhood grocery store is a daunting task. With the advent of cold and flu season, staying healthy takes a bit more effort. What’s more, nutrition-packed fruits and vegetables that were plentiful during the summer may be in short supply—and take a bigger chunk out of our wallets.

However, there are many delicious and affordable ways to ensure proper nutrition during the dark days of winter. These tips will help you maintain optimum health and please your palate at the same time.

Healthy Changes to Your Nutrition in the Winter #seasonaleating #winterfoods

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Go for Beans

There are many varieties of legumes, including garbanzo beans (aka chickpeas), lentils, lima beans, and pinto beans. These hearty foods have something in common: they are fiber and protein powerhouses. Beans can be added to stews and soups, served in salads, and cooked and eaten by themselves. To reduce gassiness, soak them in water for six to eight hours and rinse before preparing.

With the cold season in full swing, it’s a perfect time for chili.  Load up on the beans when cooking up your favorite chili.  This is a great stew recipe too!  Add whatever beans you enjoy.  Healthy and Hearty Slow Cooker Beef Stew

Try Some Spuds

Potatoes have an undeserved bad reputation for their starch content. However, they are chock full of vital nutrients. One potato provides hefty amounts of immunity-boosting vitamins B6 and C (29% and 25% of the recommended daily allowance of each). Fiber—4 grams in an average-size potato—and folate, essential for the proper development of unborn babies, are added bonuses. Purple potatoes are great sources of anthocyanins, antioxidants with a variety of benefits ranging from keeping heart disease at bay to reducing inflammation. Adding carrots, parsnips, turnips, and other roots vegetables to mashed potatoes is a delicious way to include vegetables in a wintertime dish.

Talk Turkey

This bird is not for Thanksgiving only. Low in calories and high in protein, it’s a natural in sandwiches, soup, salads, stir-fry, and by itself.

Include Winter Squash

Spaghetti, acorn, and butternut are only a few types of this colorful, tasty, nutritious vegetable. Winter squash is low-calorie and rich in fiber, vitamin A, folic acid, and vitamin C. Acorn squash also has 30% of the RDA of vitamin B1, 25% of B6, and 31% of magnesium. And butternut squash is a powerhouse of vitamins A and C: 179% and 31% of their respective daily requirements. Leave off the butter and syrup and try a little ghee, applesauce, maple syrup, brown sugar, or cinnamon.

Recipe: Simple Spaghetti Squash

Add Some Greens and Reds

Chard, collards, and kale flourish in winter.  The frosty weather can reduce kale’s bitter taste. With healthy amounts of vitamins C, A, and K—and plenty of folate in escarole, mustard greens, and collards—leafy greens can keep people’s immune systems in good shape. Red cabbage, a cousin of kale, contains few calories and lots of vitamin A, plus zeaxanthin and lutein, phytochemicals so important for eye health as people age.

Don’t Forget Fruit

Citrus fruit is loaded with vitamin C. Grapefruit, oranges, and their cousins are also excellent sources of all-important flavonoids. Hesperidin, the dominant flavonoid in citrus fruit, is known to raise HDL cholesterol (the good kind), reduce LDL cholesterol, and lower triglyceride levels. And if you have not yet tried pomegranate juice, you may want to add it to your daily regimen. It contains more antioxidants than any other kind. Studies show that pomegranate juice may help prevent free radicals from doing damage—and increase the flow of blood to the heart in patients whose tickers do not receive sufficient oxygen because of blocked arteries.

By adding these good-tasting and nutritious foods to the menu, you can ensure that you and your family will weather the chilly season. Enjoy!
P.S. If you’re looking for some delicious and healthy recipes for your holiday meals, I welcome you to check out my Healthy Holiday Guide
do you feel like you’re struggling with your nutrition and health goals this time of the year? let’s connect and schedule a free discovery session. click on the contact button here.  i look forward to talking with you soon. Contact

XOXO,

Kim

soar

Releasing Anchors to Help You Soar

Do you want to soar in the New Year? As we say hello to a New Year, it’s a great time to release anchors and things that may be holding us back.  It’s a time to reflect upon the things we learned in the past year and the ways we grew.  A time to set new intentions and goals.  A time to forgive and leave some things in the past.  It’s a time to see what habits helped us and which ones did not serve us well.  It’s a time for cleansing, growth and creation.

While on a business trip over the summer, one of my mentors referenced the concept of anchors and wings.  This stuck with me for a while and it’s something I’ve incorporated into my everyday. Something I am focusing on more as we move into a New Year.  It’s the concept of those things that weigh us down and the ones that help us rise and soar.

Releasing Anchors to Help You Soar #newyeargoals #success #detox #healthyliving #livingyourbestlife

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Where in your life do you see anchors?  They can come in many forms.  It may be a toxic relationship or a bad habit that you haven’t let go of yet.  Maybe it’s the clutter or noise that comes into your personal space or your mindset.  It may be time wasted or time not spent well.  Holding onto those moments where someone hurt you or past failures may be another example.

Whatever the anchor(s), now is a great time to release them and fill your life with those things that will help you soar.

When we think of nature, think of the reasons why birds are able to spread their wings and fly.  They are able to gracefully soar because they are light and don’t have things weighing them down.  Imagine if you could soar in 2019 with less weight on your back (or in your mind).

As you reflect on where you have come, where you are and where you want to go, think of changes and adjustments that may help you soar higher.

 1.  perspective

The things we think about often manifest into reality.  How would you view your perspective on life?  Do you find yourself being sucked into drama and negativity?  Do you choose to look at life with gratitude and joy?  The outcome of the two can deliver completely different results.  In 2018, my “one word” was JOY.  It helped me to view things from a different perspective throughout the year.  I also started each day with gratitude and wrote down things I was grateful for, who I would reach out to, how I wanted to serve and better show up in the world.  I recommend looking at how you receive things and what changes you can make to better serve you each day.

2.  time

We all have the same hours in the day.  This is something we have heard many times and it’s true!  So, how are you spending your time?  Do you feel like you’re using it wisely?  Do you think there are adjustments that can be made to help you soar more?  Are you filling your time with things that are weighing you down?  Things that help you to find happiness, passion, fulfill your dreams and goals and also help you grow.

3.  past

The past often runs into our present for many reasons.  This may be due to past choices that did not serve us well.  This may be a past relationship that hurt or someone you were with who wronged you.  Whatever it may be, forgiving, learning and moving forward will help you soar.  How we feel about people or experiences of our past can make for heavy anchors.  So many things happen for reasons and ones we sometimes don’t see.  As you move into 2019, what from your past can you let go of, forgive or consider as a lesson and tool to help you soar?

Looking for a resource to help you with the mind/body connection of healing?  This book may help: The Healing Code

4.  relationships

This is a big one and something that often can weigh us down.  Consider the people in your life right now.  Do you surround yourself with those who support you, encourage you to soar, help you to show up as the best version of yourself?  This is a big one that I learned in 2018.  I spent the past year cultivating healthy relationships, surrounding myself with GIANTS, created boundaries and said goodbye to things that were not serving me well.  Depending on your situation and relationship, making adjustments may be hard or easy.  Figure out what works for you.  If it’s not serving you well, maybe it’s time to say good bye or at least create a healthy boundary.

5.  lifestyle

Our lifestyle plays a big part in how much we soar and show up.  I look at life and the wellness wheel from a holistic perspective.  Considering relationships, spirituality, career, movement and exercise, nutrition and nourishment.  Looking at your wellness wheel, what seems off-balanced?  Which category (or categories) can you nurture more to better serve you?  What bad habits and choices are a part of your world that may serve you better to let go of?

6.  Habits

The start of a New Year is a great time to reflect on your habits.  Good and bad, we all have habits that are holding us back, weighing on our mind, creating unhealthy energy and don’t serve us well.  This could be anything from keeping clutter, hitting your snooze button many times, eating for unhealthy reasons, spending too much time on social media and more.  I encourage you to reflect on the habits in your life.  What can you let go of and which ones may serve you better?

7.  fear

I want to focus on this topic because it’s something that affects so many and holds people back.  Fear is important for survival.  We have a fear of falling or being hurt.  Yet, fear holds us back and keeps us complacent for many reasons.  We fear failure, success, what people think and more.  Do you feel like you’re living to your potential?  Does fear hold you back from doing so?  Where can you discover ways to grow, be courageous and take chances?  This isn’t referring to being dangerous to the extent of hurting or harming yourself and others.  This is about living outside of your comfort zone, taking chances, learning and growing!

Looking for some additional motivation and mindset shifting?  I’ve always loved the videos on: Motivation Grid

say goodbye to the anchors and make room for better things.

So, what changes can be made?  What bad habits and toxicity can be eliminated or distanced?  What better things can be replaced to help us soar and succeed?  Change is uncomfortable and not always easy.  Yet, sometimes change is exactly what we need to flourish, grow, become a better version of ourselves and SOAR.

Where do you feel the need to make change?  I welcome you to comment below or share in a private message.  If you feel like you need additional support or accountability, I welcome you to contact me.  Contact Kim

Best wishes for a happy and healthy New Year ahead!

XOXO,

Kim

The Power of Self Care

How many times have you said that you’re too busy to incorporate self care?  There isn’t enough time in the day, 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.

What is self care?  There are many definitions and everyone has a list that works uniquely for them.  I think of self care as any activity that nurtures and refuels us on a deeper level.  To me, self care can be reading a book, taking a walk in nature, oil pulling, a gentle touch, a meaningful conversation, a relaxing bath, massage or a facial, meditation or working out, drawing or writing, a long walk on the beach, sex, rocking on the front porch while listening to the birds or skin brushing before a hot shower.  There are so many types of self care, but you have to define what works for you.

When life gets busy, one of the first things to go is personal care.  Even with a busy schedule, it’s imperative to include it in your day.  Every…single…day!  Yes, we can all think of a million things to do before we take care of ourselves, but not including self care can come with a price.  Let’s look at these two scenarios.

Scenario Number One:  You wake up in the morning hitting your alarm several times.  Waking exhausted and dreading your day, you race around your house to get ready.  You speed through a shower and throw on an outfit that you don’t feel great wearing.  “What’s that?  You don’t have time to look through your closet.”  You skip breakfast because you don’t have time or grab a sugar filled, processed “meal.”  As you rush into your car, you hit traffic and lose your shit.  Now you’re running late to your meeting and start work on a bad foot.  The entire work day is filled with stress, negativity and exhaustion.  You grab sugary sweets and coffee for “energy.”  Now it’s time to hit traffic and head home.  You’re in a bad mood, so you bicker with your husband. Dinner time leads to an argument and you both go to bed angry.

Scenario Number Two:  After a long day, you decide a cup of tea, nice book and early bed time is a great way to end the night.  Even if you didn’t get everything done, you know tomorrow is a new day and you need some rest.  You wake up rested, refreshed and more calm.  You take a little extra time in the shower and throw on that gorgeous outfit that you picked out last night. The one that makes you feel like you’re going to conquer the day.  You enjoy a healthy breakfast and some quality time with your family.  While driving to work, you slow down and take a few breaths to relax and prepare for work.  While at work, you enjoy some meaningful conversations with your co-workers, enjoy a healthy lunch with a colleague and head home feeling more positive and energized.  Once home, you enjoy a family meal while discussing everyone’s day.  Time to get the kids bathed and tucked in before some quality time with your husband.

Which of those scenarios would you choose?  

You are probably sitting there thinking, “I wish it was that simple and easy!”  Yes, life can be chaotic and stressful, but when you’re running with a full energy tank, you will serve on a higher level.  At the same time, your personal care has a ripple effect and the lack there of can serve you negatively.   It’s an important part of your day and one that should be practiced regularly.  Even if you can only allow 10 or 15 minutes.

It’s not something that should be perfected.  It will ebb and flow, but take the time to incorporate it every day.  As you find what works for you and consistently include it in your routine, it will eventually become as common as brushing your teeth.

If necessary, schedule it into your calendar.  Make it a priority when your schedule allows.  Some people find it helpful to have an accountability partner.  You can check in with one another once a week and see how things are going.  Who do you have on your support team who can help you stay consistent?  Do you have another “mom friend” who is also feeling like she puts herself last? Maybe you can ask your husband to help keep you accountable.  Whether it’s your friend, coach, psychologist, spouse or family member, choose to be accountable to someone if you feel like you need the support.  Even when things are busy and chaotic, it’s important to include some form of self care EVERY DAY.

 

Top 10 Tips for Including Self Care

  1.  Make time for healthy meals and avoid a bunch of sugary snacks and caffeine.
  2. Allow some extra time in your day or first thing in the morning.
  3. Take ownership of your needs and communicate them to your family.
  4. If necessary, schedule it into your calendar.
  5. Have patience while you’re discovering what works for you.
  6. Lose the “business!”  It’s a priority like anything else.
  7. Remove environmental and chaotic distractions (car, home and lifestyle).
  8. Keep a list of 5 things you consider personal care.  Keep it handy and refer to it often.
  9. If you think it will help, find an accountability partner.
  10. Single pointed focus- One thing at a time.  For example, don’t be on your phone while you’re relaxing in a bath.

Self care is one of the highest leverage things you can do to perform every day and stay happy and calm.  Are you including Self Care into your day now?  Where can you make some changes?  Remember, you’re not being selfish.  Everyone around you will benefit when you make these simple changes.

I would love to hear your questions or ideas.  If you’re struggling to include self care or don’t know where to start, feel free to message me.  It’s a huge equation in your overall health and wellness.

XOXO~

Kim