Location: Brewer’s Alley (Private Room)
Time: 5:30–7:30 pm
Cost: $30 members | $40 non-members
When I was in Ireland last month, I was overjoyed with the food options. Every meal consisted of fresh meats, fruits and veggies. There was fresh fish, farmers market goodies and so many options for those with food sensitivities. We walked a lot and I felt very healthy being there.
I know that’s not always the case, but there are many ways to modify or make healthy adjustments when traveling. Below are some of my top tips that I always incorporate when traveling and also share with my clients.
With the different places I’ve traveled to so far this summer, sleep has been a challenge at times with different time changes. Due to that and the health benefits, I’ve made it a point to get tons of rest when I can. Depending on where you are traveling, things can be stressful. Running around the airport, long drive times and lack of sleep can all take a toll on the body. Make sure you get enough rest, especially around the days you will be traveling. I recommend shutting down electronics an hour before you plan to sleep. Breathing exercises can be beneficial too! For me, I find reading to be helpful. Find what works for you but make sure you make sleep a priority.
When I am on vacation or away on a trip, I like to move! This includes walking a lot and traveling with portable exercise equipment like bands. You can also rent bikes, paddle boards (when on the water) and other outdoor equipment. When flying or driving long distances, take time for stretching. Whether it’s on the plane or at a gas station when stopping. Many places have daily passes at the gym or equipment in the hotel. Again, find what works for you but make sure you incorporate movement and stretching.
Hydration is very important! Especially when traveling. I usually carry an empty water bottle with me on the plane or bring water when traveling by vehicle. Staying hydrated is very important. Not only does it hydrate the body, but it helps with cooling the body down and detoxification.
Nutrition is usually something that I have down when it comes to travel. Over the years, I have learned what works for me, my own bio-individuality and my lifestyle. That’s not to say that I never indulge or enjoy things. Especially when traveling to new places or trying new things, but I usually “keep it clean” because I feel better and have more energy when I eat well.
While vacationing or traveling, be mindful of things like alcohol, caffeine, sugar and processed foods. Traveling with a cooler and loading up at the farmers markets are great tips when traveling by vehicle. Preparing meals where you are staying helps to save money and provides healthier options. When eating out, opt for a clean, lean protein source and lots of veggies. Most restaurants are accommodating to substitutions and mindful of dietary restrictions. Many meals have large portion sizes, so I like to take leftovers home for another meal. You can always add some extra veggies from the market. Stocking up on fresh produce provides for snacking options too.
When traveling by plane, you are able to take snacks. For more information, here is a link to the TSA site. TSA – What you can take on a plane
I love trying new restaurants and tasting new foods and dishes. Before visiting a restaurant that I’ve never been to before, I always look up the restaurant and menu. Most restaurants provide this online resource. I like to try places that have a variety of menu options. When it comes to food, I always keep it simple. Don’t overcomplicate things!
Stick to the 80/20 or 90/10 rule. I am pretty good about sticking to clean eating, but if I want to try a new kind of wine or enjoy some cheese, I do so. I know that some foods may deliver different symptoms hours or days later, but I am mindful of these things. Instead of making excuses, I go right back to my clean eating and drink a lot of water.
Whether you’re vacationing with friends, family or on a business trip, pick activities and adventures that you enjoy. If time allows, check out something new that you have never done before. Being out of town provides a great opportunity to experience new things.
As mentioned, traveling provides a great opportunity to try new things and experience different cultures. If you decide that you want to try an exciting new food or beverage, don’t carry guilt afterwards. The same goes if you decide to lounge on the beach all day. Vacations are a time to relax, enjoy and experience. Balance is key!
When packing, consider a healthy travel bag. Check the TSA website and see if your items meet regulations. You can pack healthy snacks, breakfast options, water and clean products. Opt for chemical free products, especially when it comes to sunscreen.
Depending on your lifestyle, don’t forget to pack your supplements if you take them. Probiotics are especially beneficial when it comes to gut and overall health. If I know I am going to be indulging in some extra goodies, I bump up my water intake and probiotics. A lot of airports sell kombucha and many markets sell fermented foods.
When traveling, make sure to pack comfortable and ventilated clothing. Especially if you will be on a plane or in a car for many hours. Taking comfortable or workout clothes will provide additional comfort and support when you’re on the move or working out.
I hope you found some of these tips to be helpful. Do you have any tips of your own that you have found work? I welcome you to comment below.
Wishing you safe and happy travels!
Today’s author: Kim Wilson is a Certified Holistic Health Coach (CHC) and owns her own business, Kim Wilson, LLC, which specializes in empowering and educating women to get to the root of what’s going on with their own unique, individual body. She works with women one-on-one and coaches through online groups and programs. Learn more about Kim at her website www.kimwilson.me, from her Facebook page, or find her on Instagram.
Creating a healthy schedule and routine will help a great deal. Establishing homework hours, a consistent sleep schedule and supper time will help parents and kids become more organized and less stressed. Organization apps like myHomework and iHomework are a great resource for children and families. Preparing the evening before will help too. Packing lunches and backpacks, reviewing schedules for the next day and setting out clothes will alleviate the additional morning “runaround.”
Whether you use a family app or schedule that can be written out, a family calendar could be a great resource. Especially when it comes to work, homework, after school activities and supper. For a fun DIY family project, check out this homemade Family Calendar. Discovering what system works best for your own family is important for success and less stress.
As the school year begins, there is often shopping for clothes and supplies. As new items come into your home, it’s a great idea to de-clutter and get rid of old items that aren’t being used. It may be beneficial to set up a homework area or center in your home. A place where you can store additional supplies and offer a space for kids to complete their homework. The fall (and school) season is a great time for “cleaning house.”
With the business of the school year, it’s easy to let the day fly. The next thing you know, it’s bed time and you’re wondering where the hours in the day went. Scheduling a set family time allows for quality time together and communication. This could be at supper time or during an evening walk around the neighborhood. Not only is it beneficial for stress management but it’s a good time to ask your kiddos how their day went. It’s also a good time to discuss things such as bullying, back to school worries, accomplishments, goals and so forth. This is also a good time to disconnect from technology and slow down as you approach bedtime.
Creating this habit and incorporating it into your schedule helps with stress management, educating your children, opening communication among the family and aids in healthy family structure.
The start of the school year can bring several unhealthy habits. From grabbing unhealthy meals to lack of sleep, it’s easy to run down your immune system. There are several tips that I recommend for creating healthy habits. When it comes to communicating with and educating your children, it may be beneficial to to discuss nutrition and the difference between buying versus bringing meals to school. Creating a healthy menu and prepping meals on the weekend may benefit your family as well.
Organization and prep can help when the schedules are busy and you’re trying to save money. You can also have more control over what the kiddos are eating during the day. Some schools have cafeteria menus that can be viewed ahead of time. Knowing this schedule can help you prepare what you want your kids to eat at school. For some healthy meal options, I welcome you to check out this link: Healthy Lunch Ideas
When it comes to relationships, cultivating healthy ones is important. It’s a great idea to get to know parents of kids in the neighborhood, parents of your kid’s friends from school and building a relationship with teachers and staff members. Especially if your children are involved with after-school activities and events.
Encourage exercise and movement. With the amount of time children are on technology these days and sitting at school, it’s beneficial to stress the importance of exercise and movement. This can be anything from after school sports, outdoor activities with friends to the evening walks I mentioned before.
School safety and hygiene are a great topic to discuss with children. A lot of germs are spread around in schools. Especially as we move into the colder months. Educating children about washing hands, not sharing hats and brushes and not sharing food and drinks are important.
With a new school year ahead, it’s a great time to set new goals. Academic excellence can be one but there are other goals that may be considered. These could be sports that your child wants to play throughout different seasons. It could also be household responsibilities and chores. Incorporating your children and working on a new structure will help all involved. If it works for your family, you can implement a reward option or ways to inspire and motive.
The start of a new year can be overwhelming for not just the kiddos but also the parents. As you begin a new year, find what system and tips work best for your family. Have you discovered some additional tips that work in your home and lifestyle? I welcome you to share below.
Here are some additional resources for your family:
Menu Planning- Save Time In The Kitchen
Additional Back to School Tips
Today’s author: Kim Wilson is a Certified Holistic Health Coach (CHC) and owns her own business, Kim Wilson, LLC, which specializes in empowering and educating women to get to the root of what’s going on with their own unique, individual body. She works with women one-on-one and coaches through online groups and programs. Learn more about Kim at her website www.kimwilson.me, from her Facebook page, or find her on Instagram.
Traveling with friends and family is one of my favorite things to do! This summer has already been filled with a lot of travel and creating wonderful memories.
When I was in Ireland last month, I was overjoyed with the food options. Every meal consisted of fresh meats, fruits and veggies. There was fresh fish, farmers market goodies and so many options for those with food sensitivities. We walked a lot and I felt very healthy being there.
I know that’s not always the case, but there are many ways to modify or make healthy adjustments when traveling. Below are some of my top tips that I always incorporate when traveling and also share with my clients.
With the different places I’ve traveled to so far this summer, sleep has been a challenge at times with different time changes. Due to that and the health benefits, I’ve made it a point to get tons of rest when I can. Depending on where you are traveling, things can be stressful. Running around the airport, long drive times and lack of sleep can all take a toll on the body. Make sure you get enough rest, especially around the days you will be traveling. I recommend shutting down electronics an hour before you plan to sleep. Breathing exercises can be beneficial too! For me, I find reading to be helpful. Find what works for you but make sure you make sleep a priority.
When I am on vacation or away on a trip, I like to move! This includes walking a lot and traveling with portable exercise equipment like bands. You can also rent bikes, paddle boards (when on the water) and other outdoor equipment. When flying or driving long distances, take time for stretching. Whether it’s on the plane or at a gas station when stopping. Many places have daily passes at the gym or equipment in the hotel. Again, find what works for you but make sure you incorporate movement and stretching.
Hydration is very important! Especially when traveling. I usually carry an empty water bottle with me on the plane or bring water when traveling by vehicle. Staying hydrated is very important. Not only does it hydrate the body, but it helps with cooling the body down and detoxification.
Nutrition is usually something that I have down when it comes to travel. Over the years, I have learned what works for me, my own bio-individuality and my lifestyle. That’s not to say that I never indulge or enjoy things. Especially when traveling to new places or trying new things, but I usually “keep it clean” because I feel better and have more energy when I eat well.
While vacationing or traveling, be mindful of things like alcohol, caffeine, sugar and processed foods. Traveling with a cooler and loading up at the farmers markets are great tips when traveling by vehicle. Preparing meals where you are staying helps to save money and provides healthier options. When eating out, opt for a clean, lean protein source and lots of veggies. Most restaurants are accommodating to substitutions and mindful of dietary restrictions. Many meals have large portion sizes, so I like to take leftovers home for another meal. You can always add some extra veggies from the market. Stocking up on fresh produce provides for snacking options too.
When traveling by plane, you are able to take snacks. For more information, here is a link to the TSA site. TSA – What you can take on a plane
I love trying new restaurants and tasting new foods and dishes. Before visiting a restaurant that I’ve never been to before, I always look up the restaurant and menu. Most restaurants provide this online resource. I like to try places that have a variety of menu options. When it comes to food, I always keep it simple. Don’t overcomplicate things!
Stick to the 80/20 or 90/10 rule. I am pretty good about sticking to clean eating, but if I want to try a new kind of wine or enjoy some cheese, I do so. I know that some foods may deliver different symptoms hours or days later, but I am mindful of these things. Instead of making excuses, I go right back to my clean eating and drink a lot of water.
Whether you’re vacationing with friends, family or on a business trip, pick activities and adventures that you enjoy. If time allows, check out something new that you have never done before. Being out of town provides a great opportunity to experience new things.
As mentioned, traveling provides a great opportunity to try new things and experience different cultures. If you decide that you want to try an exciting new food or beverage, don’t carry guilt afterwards. The same goes if you decide to lounge on the beach all day. Vacations are a time to relax, enjoy and experience. Balance is key!
When packing, consider a healthy travel bag. Check the TSA website and see if your items meet regulations. You can pack healthy snacks, breakfast options, water and clean products. Opt for chemical free products, especially when it comes to sunscreen.
Depending on your lifestyle, don’t forget to pack your supplements if you take them. Probiotics are especially beneficial when it comes to gut and overall health. If I know I am going to be indulging in some extra goodies, I bump up my water intake and probiotics. A lot of airports sell kombucha and many markets sell fermented foods.
When traveling, make sure to pack comfortable and ventilated clothing. Especially if you will be on a plane or in a car for many hours. Taking comfortable or workout clothes will provide additional comfort and support when you’re on the move or working out.
I hope you found some of these tips to be helpful. Do you have any tips of your own that you have found work? I welcome you to comment below.
Wishing you safe and happy travels!
Today’s author: Kim Wilson is a Certified Holistic Health Coach (CHC) and owns her own business, Kim Wilson, LLC, which specializes in empowering and educating women to get to the root of what’s going on with their own unique, individual body. She works with women one-on-one and coaches through online groups and programs. Learn more about Kim at her website www.kimwilson.me, from her Facebook page, or find her on Instagram.
As the weather begins to warm up and the days become longer, we may feel a shift in our body and mind. It’s very normal this time of year. It’s a time when our body wants to be rid of things that may have been weighing itself down from the winter. We yearn to feel lighter and refreshed in mind, body, and spirit!
As the seasons change, a cleanse could be very beneficial. Cleansing should occur at least once or twice a year, but it is also suggested that as the seasons change, a good cleanse can better prepare us for the coming season. Just like the temperature, the foods we eat change throughout the year. Going from spring to summer, the body is preparing itself for some of the busiest months of the year.
Traditionally, cultures all around the world have practiced seasonal cleansing in different ways. Springtime is the time to give your liver some extra love too. The liver is how the body removes toxins, and that is how the liver earns the spot of one of the hardest working organs!
The liver works with many other organs in our body to detox blood, produce bile, break down hormones, and act as a storage facility for our vitamins and minerals. If the liver is not functioning properly, it affects many other areas of our body.
Some more important functions of the liver include removing old blood cells, helping the intestines process nutrients, chemical production for blood clotting, the breakdown and metabolizing of alcohol and consumed medications, and the production of necessary proteins and cholesterol. When people hear ‘liver disease’, they typically think of alcoholism, but that is not the only cause of liver disease or failure.
Some other risk factors associated with liver disease include low potassium levels, drug use, exposure to certain chemicals, obesity, processed foods, viral infections, and autoimmune diseases.
If your liver is not performing at its best, you may experience gas or bloating, constipation, heartburn, acid reflux, yellowish tint to skin and eyes, high blood pressure, difficulty losing weight, cognitive difficulties, dark urine, poor appetite, and chronic fatigue.
If you want to support your liver, there are certain foods you should focus on. These foods include beets, carrots, tomatoes, grapefruit, spinach, citrus fruits, cabbage, turmeric, walnuts, avocados, apples, Brussels sprouts, garlic, dandelion root, leafy green vegetables, broccoli, cauliflower, asparagus, green tea, artichoke, olive oil and alternative grains like quinoa, millet and buckwheat.
There are several food programs, supplements and other programs available to cleanse your liver. It’s important to find the one that is best for you. Consult your doctor if you have any concerns or questions.
Below are some general tips that have worked for me:
Adopting a healthier lifestyle or cleansing into the spring season may provide much more energy, improved digestion, healthier and brighter skin, better sleep, reduced stress, and better mental clarity and cognitive functioning; along with a boost to your immune system and more balanced blood sugar levels.
The spring season isn’t just a time for spring cleaning your closet. It’s important to reflect on things that have been weighing you down or things that may be toxic. Consider different stressors in your life. They play a huge part in your health and body function.
In addition to a spring cleanse, I recommend considering products you may be using, people that are in your life, habits that may need some adjusting, and choices that may or may not be serving you well. Moving forward, listen to your “gut” and give some thought to where small changes could greatly impact your health and happiness. There is no better time to Spring into Better Health!
Today’s author: Kim Wilson is a Certified Holistic Health Coach (CHC) and owns her own business, Kim Wilson, LLC, which specializes in empowering and educating women to get to the root of what’s going on with their own unique, individual body. She works with women one-on-one and coaches through online groups and programs. Learn more about Kim at her website www.kimwilson.me, from her Facebook page, or find her on Instagram.
As we move into the month of February, we are surrounded with different symbols that some may think represent LOVE. We are surrounded by pink hearts, chocolates, and romance shooting at us like cupid’s arrow. Whatever you feel about relationships and love, I want to shed light on another important kind of love. “Self-Love” is something that many put on the back burner but should be exercised often. No matter the day, month or year.
How many times have you said that you’re too busy to incorporate self-love? There isn’t enough time in the day, your workday is long, 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. Even though life is busy, it’s still important to incorporate self-love. It’s also important to remind yourself that making self-love a priority is not a selfish act. If anything, when you exercise self-love, not only will you benefit, but those in your life will benefit as well.
Self-love is a positive regard for your own happiness and well-being. It leads to increased strength and responsibility, mindfulness, increased productivity, increased self-compassion and decreased stress. Studies have shown that when you practice self-love, you are more likely to engage in activities and a lifestyle that contributes to better nutrition, physical fitness and overall improved health.
When thinking about self-love, two examples spoke volumes to me, especially during a time in my life when I was lacking a great deal of self-love and placing everyone else before myself. The first is the “airplane instruction” example. When traveling on an airplane, we are taught to place and secure our mask before assisting and caring for others. When I first gave this thought some more detail and depth, I immediately thought it was selfish. Then I began to understand the concept more and definitely now see how much it relates to self-love. Our journey can be quite the education tool and reminder.
The second example is the “you cannot pour from an empty cup” concept. In relationships and life, women especially find themselves burnt out and exhausted because of constant care and responsibility to others. It’s important to constantly ask yourself, “How full is my cup?” If you’re feeling depleted and burnt out, it’s time to add some self-care and love. Doing so consistently will help to keep your cup full and help you maintain better health and happiness.
It’s important to remember to treat yourself with the same love and compassion that you would show to someone you’re in love with. The more you care for yourself, the better equipped you will be to give back to and empower others. The more you give, the more you will receive in return.
Self-love and self-care are much of the same. Below are some tips that may help you incorporate self-love in your own life. I encourage you to try to incorporate at least one act every day. In time, it will become more natural and you will reap the many benefits. Remember, this may be the month of LOVE, but self-love is something to exercise and embrace all of the time. You don’t need a large budget or a lot of time. Keep it simple, gentle, and see what works for your own unique, beautiful self.
Tips for Practicing Self-Love:
Today’s author: Kim Wilson is a Certified Holistic Health Coach (CHC) and owns her own business, Kim Wilson, LLC, which specializes in empowering and educating women to get to the root of what’s going on with their own unique, individual body. She works with women one-on-one and coaches through online groups and programs. Learn more about Kim at her website www.kimwilson.me, from her Facebook page, or find her on Instagram.