Tag: holistic health

rituals and intentions

Rituals and Intentions Over Resolutions

Happy New Year, Gorgeous!

What rituals and intentions are you setting for 2022?

We’re  jumping into the first week of the New Year while reflecting on what worked last year and what changes we want to make moving forward.  Speaking with clients and friends,  I’m already hearing ladies that are feeling like they are falling behind.  Many who feel like they have to “catch up” to setting resolutions and goals.  Many who are already beating themselves up and the first full week is still in motion.  Ladies, can we give ourselves some grace?

Years ago, I chose to set intentions and rituals over the concept of resolutions.  A term that many feel carries a lot of weight and stress.  Resolutions may leave us feeling like we are attached to a goal that doesn’t align on a soulful level or one that we have to “grind” to create.  Often leaving us feeling like we failed, sitting in guilt or shame.  In addition, the term resolutions are often linked to goals that many stop pursuing come February (if not sooner).  Again, leaving negative feelings that do not align on a soulful, purpose driven path.

As a health and lifestyle coach, here’s what I suggest for consideration… set rituals and intentions!

Set a schedule of events or action steps that start your day on your terms.  Living out the day feeling more grounded, playful, joyful and energized.  Celebrating your small or big wins along the way.

For example: For me, one of the things that sets up my day and aligns with who I am is a healthy and slower paced morning routine.  I don’t hit the snooze button and get up.  I’ve already prepped my coffee or tea the night before and have my room temperature water to start the day. I also have some detox tools that I implement before my first cup of caffeine and I welcome you to connect if you want to learn more.  I spend the first hour with my faith (spirituality), meditation and goal setting.

For me, I find that I have a more soulful, energized day when I can start my day on the terms that support my own bio-individuality.  If you like to start your day in a faster pace, fantastic!

My day plays out with actions that align with the woman I am growing into!

Have you slowed down to think about your future self?  Who do you want to become in 2022?  I don’t mean “future tripping” as Gabby Bernstein describes it.  To learn more: Future Tripping

We are not marinating in the past or living in the concept of ” I will be happy when…”  It’s more of vision planning!

Rituals and Intentions Over Resolutions #newyeargoals #holistichealth

Click To Tweet

another tip: reflect on who you want to grow into.

What does she wear?

What does she look like?

Who are the people in her circle?

What foods and activities nourish her?

What makes her feel sexy and confident?

Is she traveling? What does she do for FUN and JOY?

Here are some things that came up for me recently….

  • When looking at my future self (the one that aligns with me and my higher self), I envisioned her starting the day more grounded.
  • Building an incredible business that does not include burnout or sacrifice.
  • A growing connection to my community, service and the things that light up my soul.
  • Joyful play and events with family and friends.
  • Hosting retreats with other women and collaborating with others that align with me.
  • Daily nourishment, movement and connection that will support my mind, body and heart.
  • Expanding my business and creating more of a team to work with others for growth that benefits the highest good for all.

This simple mindset shift and system leaves the hustle, grind, burnout and negative belief systems in the past.  Leaning into soulful and aligned rituals and intentions that will connect with your higher self.  This is a great week to set intentions and rituals that are on your terms.  Leading with the Next Level Non-Negotiable mindset and the goals to get you there! Not Resolutions!

If you’re more of a visual action taker, this is a great time to create a vision board or start creating a visual system that you can look at on those days when you’re feeling less inspired.  I welcome you to get creative with journaling, drawing and creative expression.  It may also benefit you to consider partnering up with a friend, accountability partner, community that aligns with you or a mentor.

Remember, you don’t need to see the entire staircase.  You don’t need to get caught up in the how.  Focus on this simple shift of mindset, take action on the next step and lean into what aligns for YOU!  Oh, and don’t forget to Celebrate!!! Big or Small- Celebrate them all! 💃

Are you committed to this Next Level YOU in 2022? 

Let’s Grow!🦋

XOXO,

Kim

P.S. If you’re feeling like a reset would nourish you from the last year (or more), I’d love to have you join my New Year Nourished You Reset.  We kick off prep week on Monday, January 10th.  A holistic approach to wellness and healing-from the inside out.

To learn more: New Year Nourished You Reset

 

Holiday Food

Holistic Habits for a Healthy Holiday Season

As we kick off a new month and the last one of the year, it’s a great time to reflect on how we are feeling in the present moment, intentions we have for this month and how we desire the end of the year and holiday season to unfold.  With the holiday season in full swing, we are celebrating togetherness, community, connection, delicious food and holiday cheer.  It’s also during this time that we may feel added stress, anxiety around family and friends, lack a healthier routine and feel more of a toxic load.

It was this time last year that I committed to a program and accountability system with a friend –  using a “wholistic approach.”  It’s something that helped me stay on track, grow, transform and heal but still allowed the ability  to embrace the season and all it has to offer.  It started with simple lifestyle changes and today I am going to share some of them with you.

Living a holistic lifestyle isn’t just about being natural and organic, using clean products and eating healthy food.  Holistic health is a balance between your body, mind, spirit and heart.  In addition, it’s easy to think of emotional, physical and spiritual health as different components.  When in reality, they are deeply connected to one another.  For example, trauma can lead to physical illness and pain.  Depression, anxiety and mood may be linked to biological and gut health.  Physical health can impact your spiritual practice and inner work.

Depending on your upbringing, many of us often heard about food and exercise but little discussion around these other areas.  These examples and more are a huge reason why I love holistic living and share it with my family, friends and clients.  It’s been a huge part of my health and healing journey and it’s something I’m so passionate about sharing.

It is within this balance that you are able to live a fulfilled, healthy life where total wellness is the goal.  To achieve a holistic balance, implementing simple healthy daily routines will help you on your own health and wellness journey.  Start with a few and keep it simple to avoid overwhelm or the desire to quit.

for The Body:

Nourishing Meals- Try to incorporate whole foods in their most natural form as possible.  I recommend an anti-inflammatory plate of fruits, vegetables, lean proteins or protein options, nuts, seeds and fresh herbs.  Whole grains may support you depending on your bio-individuality.  Try to “crowd out” fried, processed foods and sugar.

Recipe: Harvest Apple, Sweet Potato and Brussels Skillet

Supplementation- When referring to holistic health, I choose my supplementation and “farmacy” with prevention as the key!  Especially during the winter months and especially with everything we have been experiencing for the last year and a half.  For me, I stick to immune-boosting supplements like zinc, elderberry, garlic and ginger, vitamin C, turmeric, gut health trebiotic, collagen, digestive support and local raw honey.  To learn more about the supplements I love and use, I welcome you to connect or check them out here: Wellness Supplements

Clean Personal Care Products- Until I started living more of a holistic lifestyle, I had no idea how many chemicals, metals and toxins we are exposed to on a daily basis.  Perfume alone was mind-blowing! Swapping out your current products for cleaner and non-toxic home, beauty, skincare, haircare and cleaning products will help to remove chemicals, sulfates, parabens, testing on animals and dyes.  Home and Personal Wellness Products

Movement- This is an important part of the holistic lifestyle and one that is non-negotiable for me unless I am needing added rest and recovery.  Do whatever brings you joy, childlike play, gets those endorphins going or helps to move the body and stimulate the brain.  I tend to choose slower and more grounding practices like yoga during this season.  If you’re looking for an additional support system, consider a class with a friend or trying something new in your community.

for the Mind:

Journaling- This therapeutic exercise for the mind can be done in as little as five minutes a day.  There are no rules- just take pen to paper and let it flow.  Different methods may include prompts, brain dumps or one of my favorites- a daily gratitude practice.

Practice Breathwork- This past year have left many feeling more anxiety, fight or flight, stress and fear. Breathwork can be extremely beneficial for reducing stress, calming the mind and spirit, healing trauma and bringing the body to a calmer state.  There are a variety of methods for breathwork.  I welcome you to discover what supports you.  To learn more: Breathwork

Soak in a Epsom Salt Bath- Though this helps the body too, there is a huge benefit to mental and emotional health and wellbeing.  I soak in Epsom salt baths for releasing toxins and they help with my pain management.  I also enjoy this form of self-care for its added benefit of rejuvenation, stress-reduction and releasing anxiety.  If you find it hard to quiet your mind before bed, these baths may help.  I choose a chemical free salt and use essential oils that I know are safe and sourced well.

For the Spirit:

Be Mindful- Mindfulness ripples into many areas of life but this is especially true to our spirit and emotional wellbeing.  This can be practiced any time throughout the day and for any duration of time.  I welcome you to try it while walking, eating, playing with your animals or children, interacting with friends or in the workplace.

Meditation- This is a practice that may take some building up to but the benefits are incredible.  Give yourself grace and see how it develops.  I also want to remind you that you don’t need to have a fully calm and cleared head or be in a meditative state.  You may want to try starting with a few minutes of breathing and see how things flow.

Ground in Nature- Being out in nature is so nourishing for the body, mind and spirit.  This is a free exercise and it does not take much time.  This is something I embraced more during the pandemic.  I welcome you to discover what you enjoy.  Maybe walking in the park, gardening, planting flowers or getting your hands and feet in the dirt- so healthy! Soaking up some morning sun is a great way to start the day too.  Mother nature has a wonderful way of nourishing and healing us.

Heart- Love yourself and show love for others! There are so many health benefits by showing love, gratitude and joy for ourselves and creating the ripple. 

Routine:

Now that we have reviewed some of the above options, let’s look at ways to add them into a morning and evening routine.  These habits are not limited to a specific time of day but you may find that you prefer them at different times.  For example, I always start my morning with tongue scraping, brushing and cleansing my body by drinking room temperature water.  You may prefer to start your day with tea, coffee and some mindfulness or meditation.  Faith is a huge part of my morning but you may choose to start with affirmations or grounding in nature.  I know life is busy during this season but please do not forget to include your nourishing meals.

There are some other habits that may fit in better in the evening.  It may help your mind to detach from technology and journal or meditate.  You may choose to slow down with some breathwork or a hot Epsom salt bath.

I invite you to experiment and create a routine that supports you and your lifestyle.  There is no right or wrong and it’s an invitation for you to learn more about yourself and what supports you.

If you’re feeling like you could use some additional support or accountability, I welcome you to connect.
P.S. if you’re feeling like a post-holiday reset would help support you, i welcome you to check out my january reset here: New Year Nourished You Reset
❤️ FREE GIFT INCLUDED IN THE PURCHASE OF YOUR RESET TO HELP SUPPORT YOU DURING THIS HOLIDAY SEASON! ❤️
Wishing you a healthy, happy and holistically abundant holiday season!

XOXO,

Kim

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

Click To Tweet

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

Click To Tweet

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 

Foods for Better Digestion

If you have been struggling with digestion problems, it might not be a medical condition, but actually from the types of foods you are eating. There are certain foods that are really good for digestion, and others that can be harder on the body.

When it comes to digestion, there are many factors that could contribute to improved digestive health.  Living a healthy lifestyle is a big factor.  A lifestyle that includes mindful eating, stress management and rest, staying hydrated and movement.  One of the biggest factors starts with the food consumed.

If you’re experiencing symptoms such as nausea, bloating, gas, heartburn or feeling the need to always rush to the bathroom, you may want to try some of the foods below.  Reflecting on your current lifestyle and looking at areas for adjustment may help as well.

Below are some healthy examples of foods that can help aid digestion and support improved health.

Foods for Better Digestion #digestivehealth #holistichealth

Click To Tweet

Yogurt

Yogurt is a really good food to add to your regular nutrition rotation. If you can have a cup of yogurt every day, you will soon notice how much better you feel. Yogurt is an excellent way to improve your digestion thanks to the healthy bacteria it contains. Many doctors will recommend yogurt if you have digestion issues since it is really good for your gut health. What you want to look for is yogurt that contains live and active cultures, since this is what truly helps with your digestion. Try to avoid the yogurt that is simply filled with sugar and not much nutrients.

Personally, I love goat yogurt because it supports my gut health.  You can also choose from greek yogurt or other options of choice.  I love topping mine with fruit and low sugar granola or fruit and chia seeds.

Chia Seeds

Chia seeds are a superfood and also happen to be really good for your digestion. These seeds are a superfood because of how many nutrients they contain. These super seeds provide tons of vitamins, minerals, and antioxidants. They also have omega-3 fatty acids and fiber, both of which are great for improving your digestion and helping things move more smoothly. The nutrients in chia seeds can also help with regulating bowl function, reducing inflammation in your body, and lowering your cholesterol. All you need are a couple tablespoons of the seeds each day, which are easy to add to smoothies, yogurt, or topping on salads.  Some people choose to mix them with water and drink a chia drink.  Note: They will expand with liquid.

Lean Protein

Don’t forget about lean protein, including poultry and fish. These foods contain nutrients and omega-3 fatty acids, without increasing sugar and other ingredients you don’t need in your foods. Lean protein is a lot easier to digest than red meat, so going for salmon or chicken is a much better option for your gut health than steak.  If you’re craving steak or red meat, you may want to try bison.  A meat that is leaner and packed full of health nutrients.  To learn more about bison, I welcome you to check out my article here… Health Benefits of Bison

Bananas

If you are looking for fruit that is going to help with your digestion, go for bananas. These are amazing for you, packed with nutrients, and very easy to tolerate. Bananas are super easy on the stomach and often one of the only foods recommended when you have the flu or a serious illness because of how easy they are to tolerate. Try to eat at least one banana a day, whether you eat it on its own, spread on toast, or topped on your cereal.

These are some examples of digestive friendly foods.  Others you may want to add in as well are kefir (great for gut health too), leafy green vegetables, ginger and fiber rich foods.

As I mentioned, it may be a result of food options, lifestyle or a combination of both.  When I work with clients, we often look at lifestyle and nourishment.  Not sure if you’re eating the right foods that nourish your own beautiful bio-individuality?  I welcome you to join me for my  Fresh for Fall Reset which kicked off this week.  We are still adding ladies into the group and you’re welcome to love this fun community of women.   It’s an empowering experience to discover which foods support your unique body and which ones don’t serve you as well.

I welcome you to try one of my favorite fall recipes below.

Cheers to improved digestion and wellbeing!

 

 Pumpkin Spice Yogurt Parfait

INGREDIENTS:

1 cup yogurt (goat or vanilla greek yogurt)

1 chopped banana

1 teaspoon pumpkin spice

¼ cup pumpkin seeds

 

DIRECTIONS:

Layer about ¼ cup of Greek yogurt on the bottom of a cup. Top with chopped banana and about ½ teaspoon pumpkin spice. Next top with another layer of Greek yogurt followed by the other ½ teaspoon of pumpkin spice. Top with the final layer of Greek yogurt and serve. Enjoy! ?

 

XOXO,

Kim