Tag: womens 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

 

Spicy Fall Slaw

When it comes to slaw, you may think of summer foods, pulled pork and heavy meals.  Though I do love a good pulled pork sandwich and some creamy coleslaw (one of my weaknesses), there are other seasons and healthier ways to enjoy this side dish.

With the crisp air, fall foliage and fall foods flooding the farmers markets, we are offered a bounty of seasonal produce and opportunities for nourishing foods with the fall feels.

Though I will miss the smell and taste of fresh tomatoes off the vine and other summer goodies, I am really loving the abundance of fall foods in the garden.  Foods like beets, kale, sweet potatoes and cabbage. Local orchards offer an abundance of delicious apples and some pears, depending on your area.   Many of these items can be included in your slaw recipe if you’re looking for a creative variety.

Spicy Fall Slaw #simplerecipe #fallfoods #holistichealth

Click To Tweet

Included in this dish is one of my favorites- red cabbage. Cabbage is packed with healthy nutrients and delivers an abundance of health.  It’s been shown to reduce inflammation, support digestion and lower cholesterol and blood pressure.  Kohlrabi is an incredible superfood and one that’s loaded with antioxidants (help remove toxins in the body).  It’s a cousin to Brussels, kale, broccoli and cabbage.  Not only is it healthy and high in nutrients but it’s low in calories too.  A veggie that you may find at many fall markets.

Crisp apples have similar benefits as cabbage but they also help support brain power and have been shown to support gut health.  Sometimes I add in Asian Pears as well if they are in season.  They are a great source of dietary fiber, Vitamin C and potassium.  They also help support lung health and function.  Apple cider vinegar and lemon are some of my favorites for supporting detoxification and cleansing in the body.  Speaking or resetting and cleanings, if you’re feeling a need for it in your body (and mind), I welcome you to check out my upcoming Reset.  Link: Fresh for Fall Reset

OK… back to this tasty recipe…

This slaw recipe is a fall staple and one I make often during the season and beyond.  With cabbage and apples in full swing, it’s a great time to eat with the season and enjoy the colors of health.  This dish pairs well as a base with some pulled chicken or protein of choice on top.  You can add crunch with pumpkin seeds or enjoy it alone.

This recipe is super simple, easy to prepare and can be made ahead of time.  The ginger and additional ingredients give it a little kick and fun taste.  I welcome you to try the recipe as is or double it up and save some for later.  This is a great dish for entertaining too!

 

Spicy Fall Slaw

INGREDIENTS:

1 cup purple cabbage, thinly sliced

1 large kohlrabi, peeled and thinly sliced or grated

1 cup carrots, grated

¼ cup red onion, thinly sliced

1 apple or Asian pear, sliced

1-inch piece ginger, peeled and grated

1 tablespoon Bragg’s raw apple cider vinegar

Sea salt and black pepper to taste

2 tablespoons extra-virgin olive oil or oil of choice (I love Olive and Basket)

Juice from 1 lemon

Optional Garnish: Microgreens Maryland Microgreens

DIRECTIONS:

Add all of the ingredients to a large mixing bowl. Massage the vegetables using clean hands to help the vegetables wilt. Adjust the seasoning to your tastes. Allow the slaw to marinate in the refrigerator for at least 15 minutes before serving.  If using, top with Microgreens before serving.

Happy Fall Y’all!  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

Click To Tweet

 

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

Happiness

Daily Practices for Increased Happiness

It’s the holiday season and a time when we embrace and exude gratitude, thankfulness, happiness and joy.  This may be the case for many but it’s also a time of stress, frustrations, negativity, loneliness and struggle.

I’ve always loved the holidays but especially so as a child.  Do you remember those joyful feelings when you were little?  The excitement and energy!

When I became a police officer, I saw a different side of the holidays.  I saw hardships, unhealthy relationships, struggles and sadness.  It took a strong mindset to keep that feeling of joy and gratitude.  It was through those experiences and my own struggles that I worked on my own health and happiness.  Discovering new joys and blessings.  Gratitude like I’ve never felt before, yet it took work, personal development and growth.

Finding something to be happy about just once a day can be difficult. Finding something to be happy about so that you are a happier person overall can seem almost impossible. If you are finding yourself in this situation, you may be wondering how to get out of it so you have less stress and anxiety as well as increasing your happiness and getting to a better place in your life. Here are some daily practices that can help you be a happier person.  Especially during the holiday season.

Gratitude Journal

One way to become a happier person, through mindfulness and daily practice, is to start a gratitude journal. You do not need a full journal to do this. In fact, you can use your daily planner or online planner for this. You can even use social media. The key point to this daily practice is to find at least one thing a day you are thankful for or have gratitude for. This can be anything. Let’s face it, we all have bad days. It is finding the good in that bad day that helps us become happier. So, it can be anything from having a great cup of coffee that morning to being happy the day is over so you can start fresh the next day. The point is to recognize the happiness or good and note it.

Every morning I start my day with gratitude, growth and goals.  This daily routine has been a game changer for me.  Start your day listing 1, 5 or 10 things that you’re grateful for.  Like I said, it can be the simplest things.  I recommend sticking to this routine daily.  You can choose to list your gratitudes in the morning, at night or both.  Notice the shift in how it makes you feel and be mindful of your thoughts and feelings around it.

Reducing for Charity

Reducing for charity may seem like an odd endeavor as a daily practice, but it is something that can be very fulfilling for both parties. The idea here is to remove something from your life each day or week that you do not need. This can be anything from a toy your child no longer plays with or has outgrown to an extra set of dishes you really don’t need. Place these items in a box and at the end of the week or month and give the box to charity. These items are no longer cluttering your day and causing a storage issue, and you are helping someone else who may want or need them.  The happiness comes in when you find the joy in either getting the items out of your house or seeing that they can bring joy to someone else through your charity.

Breath Walking

Breath walking may be something that is new to you, but it can make you a happier person. The concept here is to go on a walk in nature each day for a few minutes or more. Just get away from everything. Step out into nature with no electronics. Now this doesn’t mean to go out with no way of contacting anyone in an emergency. It simply means to turn off distractions and phones and just walk. Concentrate on your breath as you move and walk and work to calm it. Notice the sounds and nature around you, and let go of the stress of the day through your breathing. You will find yourself healthier and happier at the end of the walk and as the walks progress, you may find yourself more adapted to handling your daily stress as well.

Meditation

Meditation is a great way to slow down, relax and fill your happiness tank.  There are different forms of meditation, so discover which one works best for you and build on it.  There are guided meditations, quiet time alone, breath work, listening to quiet music while relaxing your mind and just being still.  Many have discovered that clarity, calmness and fulfillment come from meditation.  When we calm the body and mind, amazing things happen.

Be the Reason Someone Smiles

This is something my father taught me as a young girl.  It’s something I’ve carried with me through the years and something I exercise daily.  Be the reason someone smiles today- and everyday!  Whether you open the door for a stranger, say hello to someone walking down the street or engage a joyful conversation with someone in the grocery checkout line.  Engage with others, smile, exude your happiness and joy.  Whatever works for you… discover it and do it some more.

I’ve discovered many ways to encourage others to smile and it not only brightens someone else’s day, but it fills my gratitude, joy and happiness tank.  So, be the reason someone smiles today. ?

As you start adding these daily practices into your life, you will start seeing a change for the better and seeing yourself becoming happier. Remember, start slow and discover what works best for you. It’s all about letting the process develop in your life at your own pace.

From my home to yours, blessing and best wishes for a Healthy and Happy Holiday Season!

XOXO,

Kim

 

Top 10 Tips from Women Who Live a Happy and Healthy Lifestyle

Do you ever see those women who walk down the street exuding confidence? They have a huge smile on their face and they look like they are ready to take on the world.  Do you wonder what they do to make themselves look that way?  Ladies, do you long for a happy and healthy lifestyle of your own?

Despite what gentlemen may believe, women are incredible creatures and it often doesn’t take much to please us.  It’s just a matter of adding in some YOU time and making the right choices. Sometimes a slight difference in our mindset, schedule, or meeting can change the entire course of the day.  So I ask you, what are you doing to make yourself happy?  Do you feel like you’re living a healthy lifestyle?  Check out the below tips and see if a little adjustment is something that could benefit you.

Top 10 Tips:

  1.  Don’t Sweat the Small Shit

Our mindset is pretty incredible!  It can impact our entire day and quickly turn our mood.  If you’ve been stuck in traffic on the way to work or got into an argument with your colleague, let it roll off.  Instead of ruining your entire day, take some deep breaths and move on.  Women are emotional beings but we have a good bit of control over our response to things.  Roll that shit off, ladies!  Yes, it may be a little challenging, but don’t let it ruin a good day.

2.  Get Some Rest

Ladies, our bodies need sleep!  This is not negotiable.     Sleep can actually play into number one pretty well.  Instead of staying up until midnight watching your favorite re-runs of “Sex and the City,” schedule a bedtime that works for you every night.  Yes, you may have a dinner or party on the weekend, but don’t get too off course.  Hitting the pillow and rising on the same schedule is a great way to get properly rest.  Proper sleep plays a huge role in how you feel, the choices you make and how you respond to things.  Being well rested will pay off big time.

3.  Daily Gratitude

Instead of rushing out of bed and lunging into the shower, allow an extra fifteen minutes in the morning.  Pour a cup of warm water with lemon and write in a gratitude journal.  List things that you are grateful for or people who you want to contact throughout the day.  Just to say hello or that you’re thinking of them.

If writing in a journal isn’t your thing, spend that time snuggled up in a blanket, drinking your water or coffee, and think about your blessings.  That extra time in the morning can have a huge impact on your day.  Make the time and throw on your comfy socks or fuzzy slippers.  Get warm and comfy, girl!

4.  Move That Booty

Do you remember the movie line, “Exercise gives you endorphines.  Endorphines make you happy?”  Well, it’s true!  Getting in a workout, walk around the neighborhood or fitness class is a great way to boost your heart rate and your mood.  Even if you’re feeling a little down or stressed, go for a walk.  Grab a girlfriend and get some “girlie time” in.  Daily exercise will definitely help!

5.  Create a Happy Environment

Have you noticed how much a room lights up when you have a glowing scented candle lit?  Maybe you just picked up some flowers from the market and added them to your table.  Do you notice a difference in your mood when you create a space that’s warm and inviting?

As women, we often like to add little touches to our surroundings.  Personally, I love picking up a fresh bouquet of flowers.  Maybe add a new throw or pillow.  It’s these little touches that make us happy and create a warm, welcoming environment.  Everyone has their own taste, so find what makes you glow with light, laughter and love.

6.  Cuddle Up With Your Pet

Do you wish you could feel less stressed and more relaxed?  The answer may be laying there right in front of you on your lap.  Animals have been shown to boost our mood, ease pain, lower stress levels and blood pressure, boost the immune system, provide support and build confidence.  Well, doesn’t that just make you want to go run and hug your dog or chicken? 🙂

Animals are very therapeutic and help us in so many ways.  They love to be loved as much as we do.  When you’re feeling stressed, sad or just want some down time, snuggle up with your furry friends.  Not only will it help you, but they will LOVE it too!

7.  Add in Meditation and Yoga

This was an area that took some adjusting for me.  When I was a police officer, I was very much into the weight room, spin classes and kickboxing.  I loved a good challenge and hard workout.  Honestly, I thought yoga and meditation had little effect.  BOY, was I WRONG!  Since learning about holistic health and literally changing my life, I now see the power of meditation, pilates and yoga.

Yoga is great for your body in so many ways.  Adding meditation into your routine can make a huge difference in your day too!  Even if you can only carve out fifteen minutes in the morning or mid-afternoon.

It can also help before hitting your pillow at night.  Taking that time to close your eyes, relax and take some deep breaths will make a huge impact on your day.  Your mind and body will definitely benefit.

For more information about yoga and pilates, check out: Why I Started Yoga and Pilates

8.    Surround Yourself with Positive People

Have you ever heard the saying by Jim Rohn, “You are the average of the five people you spend the most time with?”  It’s so true!

Look at those around you on a daily basis.  Are they parasites who suck the life out of you?  Are they friends or family who constantly criticize, complain, bitch and hate life?  These people will bring you down very quickly!

I am not saying to isolate yourself from friends and family.  What I am saying is that you should choose wisely.  Keep the negative people at a distance and establish your ground for how much time you spend with them.  Create boundaries and limitations for how you allow others to treat you.  Spend more time with those who motivate and inspire you.  When choosing who you want to spend your time with, think about how others make you feel.  That’s a good indication about who is sucking you dry and who is lifting you up and empowering you.

9.  It’s OK to Feel Your Feelings

As I mentioned before, women are very emotional beings.  We feel many things and sometimes don’t deal with it very well.   Instead of bottling up anger or stress, drinking too much, eating for comfort or calling an ex, feel your feelings.  It’s OK to be upset, to get mad, to feel sad and lonely.  That moment is not forever and you should embrace the feeling.  Ask yourself why you’re feeling that way.  What events or circumstances led up to it?  What can you do now?  Maybe meditation, a hot bath, long walk or a good book will help.  Instead of placing it on the back burner or choosing more destructive options to avoid it, do something that will make you feel better and more fulfilled.  Above all, know it’s OK to feel this way!

10.  Take Time for Yourself

I saved this one for number ten because I believe it’s so important!  As women, we tend to put everyone else before us.  We agree to those committees, volunteer events, social hours, projects and everything else before us.  While you’re placing everyone else before you, you’re not only hurting yourself but also those around you as well.

Ladies, it’s not selfish!  It’s actually an important part of our routine.  Our health and happiness (and those around us) will benefit a great deal.

I know it can be a challenging adjustment and you may be thinking it doesn’t make that much of a difference.  I get it.. I was that girl!  I was too busy living a fast paced life and didn’t feel a need to slow down or take time for myself.  Well, I got a good kick in the ass and wake up call.

Taking that extra fifteen minutes in the morning, a warm epsom salt bath or relaxing massage can make a huge change.  Not only in your health but also in your mindset and happiness.  Whatever it is that makes you happy, do it!  Grab lunch with a girlfriend, buy that outfit you’ve had your eye on, join a new women’s group or try a different class with the ladies at the gym.  Your time is just as important as those around you.  Again, not only will you benefit.  Make the time and make it a priority.

 

I hope these tips have been helpful.  If you feel a need for change, I encourage you to try several (or all of these) tips.  I can say that it took some lessons for this stubborn girl to make a change.  I couldn’t be happier and want the same for you!
I would love your feedback or comments about this post.  Please feel free to comment below or message me.

PS… Ladies, there is no better time than now to make YOU a priority. If you’re looking for a change now or in the New Year, let’s chat!  i am offering a free 30 minute strategy session with me. let’s get the ball rolling to a happier, healthier you!  to schedule your session, contact me here:  Schedule Strategy Session

PSS… i am launching a winter program for women who are sick and tired of living diet to diet, feeling run down, stressed out, exhausted and wanting to lose weight.  if you’re interested in more information or want to get on the waiting list for the launch, contact me here: I’m Interested

there is no better time than now to make a change!  are you ready to do this for you?  let’s do it together!

XOXO,

Kim