Have you ever spent hours and hours planning a vacation only to have your plans disrupted by an act of nature? Well, that's exactly what happened to me!

I had this wonderful spring break vacation all planned. We were to meet up with friends and our two families were going to do all these fun activities together. I rehearsed this wonderful trip in my mind for weeks before we left. My friend and I bought our (discount) passes and admission tickets in advance, and we worked on a detailed itinerary with all our activities planned for each day. It was going to be such a lovely trip!

However, life had a different plan and there was nothing I could do about it. After barely surviving our red eye flight (no one slept) we coasted into town on fumes. Exhausted from the journey, my husband, son and I all fell asleep before the sun went down in our tiny rented apartment.

The lack of sleep combined with the stress of travel must have lowered my immunity. On the second day of our vacation both my 12 year old son and I woke up with a fever, chills, headache and body aches. Yep, we caught the dreaded flu!

I can tell you being away from home and feeling so sick is certainly nobody's idea of a vacation. Yet here we were, stuck in an apartment 3,000 miles away from home, feeling horrible and without any of my natural remedies on hand. Gasp!

Let me clarify that I don't get sick very often. And it's been many years since I've had the flu. But my natural remedy cabinet is my treasure chest of cures. It's there to treat my family (safely) whenever someone happens to get sick, which thankfully happens less and less each year.

So there I was, lost without my arsenal of essential oils, vitamins, herbal supplements and healing foods. I began to panic, but was determined to not let this flu knock us down for a week, or two! We had friends waiting and sightseeing to do. This was our VACATION after all!

So, what did I do? I sent the only healthy person in the place (my husband) to a nearby store for specific items. They were:

1. A big bag of lemons
2. A jar of honey
3. Black Elderberry (sold as Sambucol at the local drugstore)
4. Chicken soup (there was a great Pho house around the corner)
5. Emergen C tablets
6. Green tea and herbal tea
7. Fruit juice pops (for the kid)
8. Fresh cold-pressed green juice and blueberry juice

And guess what, I made it work!  I didn't have my juicer, Vitamix blender or my reliable supplements, but we did have a store nearby. Thank goodness. My son and I stayed in bed and slept (a lot) and we took the Black Elderberry (Sambucol) every three hours. We drank tons of warm water with lemon and honey and ate healing broth based soups. Just like magic, we were back on our feet within 48 hours.

So why did I tell this story?  Because life is unpredictable and you can't always plan the perfect vacation. And if you happen to be unlucky like me, and get sick on vacation, there is hope you can heal when you're away -- without turning to risky over-the-counter cold and flu medicines. You see, when we acknowledge the body's amazing capacity to heal and give it the right supplements, nourishing foods and plenty of rest, it will recover quickly. Guaranteed.
 
On day three, I may not have sprung to my feet with loads of energy, but I was up and walking around, fever free and feeling normal enough to join our friends. Never mind what happened the day after I recovered (my husband caught our flu) which caused our vacation to be a total bust. Thankfully we made it home safely and all is back to normal. C'est la vie!

One other secret to bouncing back from a virus so fast, you need to keep your immune function strong. How do I do this? I try to eat clean as often as possible. My diet consists of colorful vegetables, lean protein and healthy fats. I don't overdo sugar or dairy, and I make sleep a priority. And yes, I do my best to let go of stress.

If you want to learn more about living a healthier life, I have this awesome 28 day program that teaches you how to eat clean, let go of stress and detox your body naturally. You can check it out here.

I'm becoming addicted to balls. I know what your naughty mind is thinking, but no, I'm talking about power packed protein balls you can make in your own kitchen. These yummy treats are not only healthy for you, but simple to make and much less expensive than buying ready made packaged protein bars at your health food store.

Here is a recipe I made the other day, and boy were they delicious!


​
Sweet Crush Protein Seed Balls
Makes 8-12 bars or balls

¾ cup pumpkin seeds

¾ cup sunflower seeds
½ cup pitted and chopped dates, soaked for 15 minutes or more
3 tablespoons flaxseed meal

3 tablespoons coconut oil

1 tablespoon raw cacao powder
1 tablespoon honey

Sea salt to taste
¼ cup raisins
½ cup unsweetened shredded coconut
 
MIX THE INGREDIENTS. Add all the ingredients to a food processor (except raisins and shredded coconut) and mix until well incorporated. Transfer the mixture into a large bowl and add in the raisins. Begin to form the mixture into small balls. Once formed, roll the balls in the shredded coconut. You can eat them right away or store them in the refrigerator or freezer and consume at a later date.

You can find more recipes like this one in my 14 Day Delicious Detox with Kim.

I just couldn't resist. In my mad rush to write and publish my new book by the deadline, I left some important details out. At least to me it was important, and I just couldn't sleep at night knowing my book was missing this information. So, back to my computer I went for what seemed like weeks of typing to revise my book!

Now I can sleep knowing that my book is finally perfect! Well, as perfect as it can be in my not-so-perfect world. I'm so excited to release the updated version of Stop Surviving, Start Thriving and hope that women all over the world will benefit from reading my book and taking steps to make their busy lives perfectly balanced.

In my book, not only do I talk about the dangers of living with too much busy-ness, but I offer simple tips and solutions that have worked for me and my clients. I share all my personal strategies for living a healthier and balanced life. I include chapters on how to overcome anxiety, eliminate stress, learning to love your yourself, how to build a healthy pantry, favorite clean eating recipes, simple cooking tips, and my favorite, how to glow into your golden years!

My book is perfect for any woman or mom wanting to live a more fulfilling, balanced and happier life. You can order your copy online at Amazon or Barnes and Noble -- and please share with your BFF's, mother, sister, daughter, or grandmother. They will love you for it! And so will I. 

With the holidays here, we find ourselves dreaming of sugar plums dancing in our heads.  Well, maybe not exactly, but it sure makes me feel like I want some fresh baked cookies! 

But.. I don't. At least not often. Once in awhile I sneak a few bites of pie or a cookie, but that's it. Just because I don't indulge in traditional holiday desserts, doesn't mean I can't satisfy my sweet cravings.  Here are my favorite healthy sweet treats.

Homemade Almond Joy 
1/3  to 1/2 cup raw honey, to taste 

2 to 3 tbsp cocoa powder, to taste   

Dash of Celtic sea salt, cinnamon, and vanilla 

2 cups raw coconut flakes  

1 cup slivered almonds  

Mix the first five ingredients well, then add coconut and almonds. Stir well. Form into little balls and enjoy! 




Sunflower Seed Brittle

1 cup raw sunflower seeds

½ cup raw coconut chips

2 tbsp sesame seeds

¼ to ½ cup raw honey

Dash of Celtic sea salt, cinnamon, and vanilla

Mix well. Spread onto baking sheet and bake in oven for 20-30 min. at 250°F.  Cool and enjoy!

 

Festive Granola

4 cups old-fashioned gluten free oats

1 cup sliced almonds

½ tsp Celtic sea salt

1 tsp cinnamon

¼ cup coconut oil

½ - ¾ cups honey or pure maple syrup

Whisk in 1 tsp. vanilla.

 Mix first four ingredients together.  In a separate bowl combine coconut oil, honey and vanilla. Pour liquid mixture over oat mixture.  Spread in 10x15 bar pan or baking sheet. Bake at 300°F for 40 minutes, stirring every 10 minutes. Add ½ cup dried cranberries and 1/2 cup shredded coconut when cool.

Have any favorite healthy sweet recipes you'd like to share?  Post below!

When the weather starts cooling off outside, I start craving warming foods.  Soups like this are easy to prepare and always seem to do the trick.  

Enjoy this recipe worthy of a spot on your Thanksgiving dinner table!  Just a sample of the delicious foods you will make in my 28 Day Revitalize Program.

BUTTERNUT SQUASH WITH A HINT OF APPLE SOUP

4 cups chopped butternut squash
3 carrots, peeled and chopped
1 green apple, peeled, quartered, and chopped 
1 onion, chopped
2 garlic cloves, chopped
1 inch fresh ginger, minced 
1⁄2 teaspoon turmeric
Pinch cinnamon
Pinch cardamon
Dash ground cloves
2 tablespoons extra virgin olive oil 
Himalayan sea salt and pepper to taste

Heat extra virgin olive oil in a large pot over medium heat. Add onion and garlic, and cook until tender, about 5 minutes. Add ginger, turmeric, cinnamon, cardamon, and cloves, and cook until fragrant, about 1 minute. Add carrots, apple, squash, and 3 cups water.

Bring to a boil; cover partially, and reduce to a simmer. Cook until vegetables are tender, about 20 minutes. Use an immersion blender to puree the soup, and then season with Himalayan sea salt and pepper to taste. Let cool slightly before serving. 

When I first came across a recipe using berries and chia seeds to make jam, I was so excited.  I had just bought a huge container of fresh raspberries at Costco and I didn't know how I would be able to eat them all before going bad.  I knew that chia seeds turn gelatinous, so I wondered if it was possible to make a type of spread using my fresh berries and chia seeds. To my surprise, it really works!

Not only is this jam delicious, but it's low sugar, high fiber, and nutritious.  You can eat this guilt free!

Okay, so here's how I made this jam. First, I rinsed my raspberries and warmed them up with a little water in a pot over the stove.  I was careful not to let them burn, but cooked them just until they were kind of mushy. I used the back of a fork to mash the berries into a jam like consistency.

Then I added my Chia seeds and mixed them in well. I let it simmer for about 3 minutes.

Finally, I added my raw honey and stirred. While the mixture was still warm I poured the jam into a glass jar and sealed it.  The jam will stay fresh in the fridge for at least a week.  But I devoured mine in about 3 days!

Here's what you'll need.

2 cups of fresh raspberries (or strawberries)

2 tablespoons of chia seeds

2 tablespoons water

1 teaspoon of raw honey


Glass jar for storing your yummy and delicious jam.


ENJOY! 

Are you eating real, whole food as much as you’d like?
 
I have found that the best possible way to live a healthy lifestyle and have healthy and delicious meals all week long is by meal prepping once for the whole week.

It saves me time, money, and stress, all the while allowing me to stay
on track with eating healthy.



STEP 1: PLAN & SHOP 

I begin meal planning by making a list of recipes and meals for the upcoming week. I create a list based on what I will have for breakfasts, lunches, snacks, and dinners. I use a weekly shopping list as my guide and then I’m off to the store!

If this step alone overwhelms you, this is where my clean eating programs come in! I have done all the work for you! They are broken down into recipes, shopping lists, and even meal prep ideas for each week, based on the servings you need!
 
STEP  2: PREPARE THE FOOD

When I get home from the store, I keep out the items I plan to use for my meal prep. I pull up my meal plans and get to washing and cooking!  Throughout the week, I typically have a protein shake for breakfast, but I
find that many of my breakfast recipes are great for mid-morning snacks, and/or if I am in need of a breakfast on-the-go. 

I generally prepare big batches of veggies.  I start with washing the greens, then set aside to dry and move onto slicing, dicing, and dividing veggies into containers for use in cooking and salads. 
 
When a recipe calls for precooked chicken, I prepare it in big batches. That way, I am only prepping chicken once for all the recipes.  I store the extra in the freezer for later use. 
 
STEP 3: PUT EVERYTHING TOGETHER TO MAKE THE RECIPES

To keep it simple, I wash my greens and lettuces in advance and store in airtight containers. When I’m ready to make a big salad, I just add the extra veggies and toppings . If I’m taking it to go, I divide it into containers.

For dinners, I typically make two favorite main dishes, which allows me to prepare and freeze in advance making it easy for during the week. 

STEP 4: PUT IT ALL AWAY! 

After all the food is prepped and the recipes are made, I put everything in containers and place it in the fridge. That way, I have delicious, fresh, whole foods ready during the week to make healthy meals in minutes. 

If you are still scratching your head, don’t let it discourage you!!! It can take time to learn and get in the swing of things. A great place to get a jumpstart is with my done for you Clean Eating Programs, which provide weekly shopping lists, meal plans and quick & easy recipes, along with simple steps to prep and store for the week.

We have all done it: extended our R.E.M. sleep cycles by hitting the snooze button once or twice, maybe even three times. The payoff for those precious extra minutes of sleep often ends up with a mad dash out the door and skipping breakfast. This morning ritual couldn’t be more counterproductive. Your body has just spent hours resting and recovering from the prior day’s activities and now needs fuel to tackle the new day ahead!

So, what to do? Here are a few of my favorite on-the-go breakfasts that will help you get your day off to a great start. All of them can be adapted to meet your dietary lifestyle.

If you literally don’t have a moment to spare, then you are going to love a morning parfait. It can be prepared the night before, and all you need to do is open the fridge, grab it, and go. You will need a small container, store-bought or homemade granola, yogurt of your choice, and optional fruit. Depending on the season, I like using organic berries, apples, peaches, or mangos. Place some granola on
the bottom of the container. Next, add some of the yogurt, and then add the fruit. Repeat these layers and you are done.  
 
With a little more planning and a bit more time in the morning, you can enjoy a delicious breakfast wrap. You don’t need many ingredients to create this protein-rich breakfast.  Gather up your favorite veggies, some pastured eggs, a tortilla of your choice (wheat flour, gluten-free, or organic corn), rice, and cheese (optional). The night before, place a variety of vegetables in a roasting pan with a bit of avocado oil, and roast at 450°F for around 20 minutes. I have used zucchini, cauliflower, onions, mushroom, carrots, red peppers, broccoli, and eggplant. Really, the list is endless. Save these veggies for the morning. In the morning, scramble up one or two eggs or egg whites, and add the veggies, seasoning, and optional cheese. Place everything in a tortilla, and it’s a wrap. Out the door you go.

And what is more convenient than breakfast in a cup? In the time it takes to brew up some coffee or steep some tea, you can blend together a nutrient-rich smoothie. Here is a basic smoothie recipe that you can adapt and make your own:

Basic Smoothie

1 cup almond milk, coconut milk, or rice milk
1 cup mixed organic berries, blueberries, strawberries, or raspberries (fresh or frozen)
1 cup kale or spinach
1/2 cup ice (optional)
1 tablespoon of chia seeds

Enjoy!

I had the opportunity to be a guest speaker during a doTERRA  Essential Oils teleconference call the other day.  It was a lot of fun to share my secrets about ways that women can lose weight and keep the pounds off - by making simple changes every day!  If you want to hear the recording of the event, just click the link at the end of this post.

You'll want to listen all the way to the end of the call.  Because the host of the event, Cherlynn Thomas, who is a  doTERRA consultant, shares an exciting offer you won't want to miss!

So, what are my Top Ten Tips to Weigh Less and Live More?  Here they are:

1. Reduce Stress. Prolonged stress raises your cortisol, which in turn activates your body to store fat. And it also causes you to crave salty, sugary and fatty foods.

2. Drink water. Most people are chronically dehydrated. Often we mistake thirst for hunger. If you feel hungry between meals, try drinking a glass of water before giving into cravings.

3. Eat a plant-based diet. Plant foods are lower in fat and calories and higher in fiber than meat, dairy and processed foods.

4. Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating.

5. Eat real food. Avoid products with high-fructose corn syrup, hydrogenated fats or a long list of unpronounceable ingredients. Highly processed foods lack the nutrients your body needs and are often loaded with empty calories.

6. Eat breakfast. Skipping meals causes your blood sugar level to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.

7. Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions.

8. Get moving. Engage in physical activity every day. Find any movement or exercise you enjoy.

9. Sleep, rest and relax. When you are sleep-deprived or tired, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.

10. Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy.

You can listen to the recorded call below and learn all of my simple tips for a healthier you!

Weigh Less, Live More with Kim Neto

How do you feel around the holidays? Maybe you are enjoying this time sharing family dinners, or travelling home to see your mom and dad, or helping cook in the kitchen with Grandma or Aunt Jean.  For most of us, it's about family gatherings, right?  But this is also the time of year when some of us focus on the loved ones who are no longer here to share in our holiday joy.  

I fall into the latter category.  When I lost both of my parents in 2010, I started to really dread the holidays. I had zero spirit and it wasn't a happy time for me at all. But as a mother myself, I didn't want to let my sadness take away from my son's chance to make memories with his own family, us.  So that first year without my parents, my husband and I made a compromise, we packed our bags, called the inlaws and all five of us headed to Santa Fe, New Mexico for my first Christmas away from home.  And it was magical.

We turned what could have been the worst Christmas of my life into one of the best experiences I ever had. And all I did was follow my heart. Christmas in Santa Fe had always been on my bucket list -- ever since a friend told me about the beautiful Pueblos decorated with candles (Farolitos) and how the people gathered in the streets singing.  It was a Christmas I will never forget.  And not because it was my first holiday without my parents, but for the wonderful memories our new family made.

So, my message to you this holiday season is to follow your heart. Why not make new memories if you are feeling sad and lonely. Life is about change, and we will all eventually lose people dear to our hearts. But instead of sitting home alone and feeling blue, think about what makes you feel good and create a new tradition. We will be home this year for Christmas day, but packing up the kid and dog the morning after and heading down south to a beachfront property. A peaceful place where we will play and relax after the holiday rush.  You see, my new tradition is to go away and make new adventures. What about you? What will you do to ditch the holiday blues?