September Book Klub

Often times we read things that come from a single source. They are often slanted to the viewpoint of the writers. But in The Nature Fix, author Florence Williams brilliantly walked into her journey merely seeking answers to questions she really didn’t understand. Just as many of us don’t really know why being outdoors makes us feel good but we would like to know why. Wouldn’t it be great to learn how to harness Mother Nature and have her wisdom in our ear whenever we need it? The Nature Fix will give you just that.

The Nature Fix is so much more than a boring book about how nature can help you. Florence Williams takes us on a journey through countries and time as she unravels the mysteries that nature has over us mortals. Her witty outlook on her epic date with Mother Nature is a true delight. You will be captivated to learn and read more.

SO grab your cup of bark tea (if you dare), find a beautiful meadow and enjoy this lovable, knowledge packed book into why nature is good for your life brand.

Summer Shrimp Pappardelle

Healthy has never tasted so good.
Perfect light and healthy meal for warm summer nights.


2 tbls. olive oil

3 Shallots, sliced

6 garlic cloves, minced

1/4 tsp. red pepper flakes

3/4 cup semi-sweet white wine

4 fresh basil leaves, chopped

2 fresh oregano sprigs, chopped

2lbs. shrimp, peeled and deveined

4 small kumasi tomatoes, 1 inch cubed

1 8oz. package pappardelle

1 bunch of fresh parsley, chopped (garnish)

Heat large saucepan over medium-high heat. Add olive oil. When oil is hot add shallots and garlic. Cook until translucent. Add red pepper flakes, wine, 1/2 basil and 1/2 oregano. Stir bringing to a boil. Add shrimp, cover until almost cooked, about 3 to 4 minutes. Toss in remaining herbs and tomatoes. Cook pasta according to directions. Pour shrimp and sauce over pasta, sprinkle fresh parsley and serve warm.

Serves 6

10 Benefits Of Drinking Water

Enjoy the delicious benefits of water!
We all know that water is great for your body, but we often leave it out of our healthy diets. So for today’s challenge, let’s get back to giving our bodies what they so desperately need. Water! Drink only water today. According to Mangosteen Natural Remedies our bodies are made up of 2/3 water. Clearly we need to replenish that to keep our bodies strong and vibrant. Obviously on a normal day you want to include a glass of cool milk or some refreshing fresh squeezed OJ. So don’t make it a habit of only drinking water. You need the other types of nutrients too. For a healthy dose of water on a daily basis, Dr. Oz suggests using the 8 x 8 rule (8 glasses of 8ounces). Here are some divine benefits of drinking water!
1. Weight Loss
2. Supple Radiant Skin
3. Reduced or Non-existent Cramps!
4. Greater Brain Function
5. Stronger Muscles
6. Shinier Hair
7. Less Fatigue
8. Excellent Detox
9. No More Headaches, From Dehydration
10. A Happier You!
If you start incorporating more water into your daily routine, what kind of benefits do you notice? Leave a comment below!

How to Meditate

Day 4 - Southern Gold
Meditating is a great way to clear your mind and set your intentions for your day, week or even life. It keeps you filled with grace, charm and a whole lot of grounded power! That is why Day 4 of our 30 day Southern Gold Challenge is dedicated to meditation. You may be a beginner at meditating, so let’s walk through how to dive into your inner southern belle with a 5 minute meditation.
Shut Away the World
Find a quiet space, away from any distractions. This can be a room with your door closed, or a peaceful spot on the beach. Any place that is free of clutter and distractions.
Set the Mood
If you are on a serene beach then your mood is set! Of course not all of us have this at our convenient disposal. So if you are in a room turn on some light music, maybe light some candles. Whatever you need to help you relax and get your mind off of the laundry list of things to do. This is your time.
Get Comfy
If you aren’t comfortable the next 5 minutes will seem like an eternity. When you think of meditating you think of someone sitting on a mat with their legs crossed in this pretzel looking position. You don’t need to go that far. If you want to sit, try using a pillow under your tush. This can alleviate any pressure on your back and knees. You can also lay on your back on the floor or even on a comfy couch. Do whatever it is that works for you.
Final step! Just breathe. For a beginner the easiest way to forget about your worries is to focus on something else. Your breath is the perfect alternate. It has a smooth rhythmic feel and sound. Let your breath guide your body and mind for the next 5 minutes. And if your mind still wanders, that’s okay! Acknowledge the thoughts that pop up and then simply tell them to wait their turn. It can be helpful to literally tell them to wait their turn.
Now that you have begun meditating go with it. Let it wash over you and fill you with its warmth. 5 minutes of meditation is a great snip to aim for. But, hey, if you don’t make it to 5 minutes no biggie! Do what you can. You may even find you go longer and not realize it. Listen to your body, mind and soul. They will tell you when you’ve had enough.
Let us know how it goes!

Boost Your Health with 5 Healthy Foods for Fall

Fall is the best time of year, with pumpkin carving, hay rides and fashionable sweaters. Of course, we must not forget the sweets and treats. Sadly, those delicious caramel apples and the warm slice of pumpkin pie with cool ice-cream are not so friendly to our figures. While we can cover ourselves with baggy sweaters and fluffy coats during the Fall and Winter, the same can not be said for Spring and Summer. To keep our bodies from going into hibernation mode we have collected a list of delightful healthy Fall foods. Add these yummies into your diet and you will be ready for the impending swimsuit season.

Boost your health this Fall!
Boost your health this Fall!

First on our list, pumpkin! Pumpkins aren’t just good for carving and decorations. According to Real Simple Magazine, “one cup of mashed pumpkin contains a whopping 245% of your recommended daily intake of Vitamin A, plus 19% of your Vitamin C and 8% of your iron.” The vitamin A found in this Fall classic is good for your vision. Pumpkin will also help to boost your immune system; allowing you to feel full of vigor and strength. Checkout Eating Well’s charming Roasted Pumpkin-Apple Soup.

Apples are another powerful Fall health food. Your Mother always told you that, “an apple a day keeps the doctor away.” In 2012 a study, by The Ohio State University, found that eating an apple a day reduces the LDL cholesterol by 40%. LDL is the bad cholesterol that hardens your arteries (Working out will also help to raise your HDL levels, which will knockout the bad LDLs.). Apples are also great for a multitude of other healthy cures, like, weight control and whiter teeth. Who knew that eating an apple would whiten your teeth! If you get tired of eating the same old boring apple everyday Cooking Light has compiled a list of 31 deliciously nutritious apple recipes. You will never get bored with all of these possibilities.

Beetroots are becoming a very popular super food in many foodie communities. Not only are they yummy, pickled or fresh on a salad, but they are good for you too. Beets are great for those suffering from inflammation, as the betanin and vulgaxanthin are anti-inflammatory agents. Beets also carry a plethora of other vitamins in their vibrant red bodies. For something out of the ordinary try this scrumptious Beet and Cheddar Risotto from Food & Wine.

Winter squash such as acorn squash, butternut squash and spaghetti squash are a great source of omega-3 fatty acids. Omega-3 is more commonly known to be found in fish like salmon. However, winter squash provides an additional type of the omega-3. Eating this Fall food will help with asthma, depression and much more. Stock up on your winter squash this Fall because their hard exterior allows them to last for several months. Acorn Squash and Kale over Penne, from Health, is a cozy light meal for a cold Fall day.

Lastly, on our list of Fall health foods are chestnuts. Maintain your beautiful glowing skin through the cold harsh winter with these vitamin B packed nuts. Chestnuts are also great to help keep your weight in check with their high amounts of fiber. While this Fall super food is crammed full of good for you nutrients, remember, nuts are high in calories too. Eat them in moderation or add a few to a dish. For Thanksgiving try Chestnut Sausage and Fennel Stuffing from Good Housekeeping, instead of your typical stove-top stuffing.

These are just a few of the lip-smacking healthy foods from Fall to choose from. Have fun and experiment with exciting ways to eat all of your delectable healthy fares. With so many amazingly healthy and tasty foods, you are sure to have a radiant Fall.

5 Simple Healthy Choice To Make Today

We all want to be healthier and happier. Unfortunately, it isn’t so simple. Here are 5 things you can start incorporating into your daily routine today.
Tea and Honey
Swap out a soda for some tea!
1.Wake up 30 minutes earlier.
By waking up a little earlier you will get through your morning routine quicker and will have more time to complete other tasks. Perhaps you could fit in a quick workout and have a good breakfast to start your day off right. Or maybe you have a challenging craft project so you could devote your extra time to finishing a small section of the project each morning. There are lots of ways to start your morning off accomplished. You will feel much more motivated throughout the day which will encourage you to make healthy choices.
2. Swap out one soda for green tea.
We all claim to drink soda to help us stay awake. However, the more we drink the more we crash which means we have to keep drinking. Instead of drinking such a sugary beverage try some green tea. Green tea will give you the caffeine boost you need without the added sugar. Plus green tea has the antioxidants that you need to help fight cravings and speed up your metabolism. Perfect counterpart for your weight loss regime.
3. When cleaning your house put away each item, one at a time.
Cleaning your home is never fun but why not make it a workout challenge. If you have a multi-level home clean the first floor and place any items that need to go to an additional floor next to the stairs. Take one item up or down the stairs to the next level. Keep repeating this until all of the items are put away. For more of a challenge time yourself or run up and down the stairs. Help your kids stay healthy by making them race you up and down the stairs.
4. Prepare tomorrow’s dinner tonight.
When you get home at night you are exhausted and the last thing you want to do is prepare and cook dinner. Its six o’clock and the kids are screaming, the dog needs a walk and you have to get dinner chopped and prepped before you can even think about anything else. So what inevitably happens? You order take-out. Why not make an easy and healthy swap. When the kids have gone to bed and the house is quiet, chop up all of your veggies and marinate your meat for tomorrow’s dinner. Finish all of you prep work now instead of later. This way all you have to do the next day is cook and eat. That is one less step to complete during the craziest time of your day. Plus by doing this you are less likely to order an unhealthy pizza. The hardest part of cooking is already done!
5. Do something for you.
We hear this all the time. “Take five minutes for yourself” Yes, yes, yes. We get it. However, do we really? Don’t short yourself of the easiest trick to a better you. Relax and get happy.
Please remember, these tips are by no means the answers to a healthy and happy K Girl. You will have to eventually add the hard stuff to your routine. But for now, this will do.

Healthy Living

Making the right choices can be anything but easy, especially when it comes to your healthy habits. Exercise often feels like a chore and eating the right thing never seems easy. Sure, you know you are supposed to have the strawberries instead of the chocolate cake but wouldn’t you rather have the cake? Not to mention that the cake is easy to get. Take a fork and dig in. How can you make those strawberries just as easy and inviting?

Keep it light and simple.
Keep it light and fresh!

One great tip is to plan ahead. You know you are going to be famished when you get home from work so as soon as you get back from your weekly grocery trip slice up a box of strawberries and store them in a bowl for later. Maybe you could have some Greek yogurt next to the bowl to entice your mind into wanting your strawberries mixed in with the yogurt. If this works then carry the planning on step further. Become your own personal sous chef. After the dishes are done and the leftovers have been put away prep your meal for the next day’s dinner. Cut up all of your veggies and make any sauces, then store them in glass containers. This way there is no fuss come supper time. Everything is ready to go, all you have to do is cook.
Sometimes it is more than just planning. Yes you can plan to go to the gym and that is fine but maybe you don’t have time to go to the gym tomorrow or you are tired of the boring sweaty gym. Instead plan a 10 mile bike ride taking the long way to the grocery. You can even have your spouse meet you at the store if you are planning to buy a large amount of goodies. If you are going to the beach swim laps against the current or even just run against the current (That is a really great leg and butt workout). The possibilities are endless where activities are concerned.
Don’t forget to be creative in your cooking. Look through your recipe books on Sunday and plan out your weekly meals. Then write them on a board for everyone to see. This will help you stay on target. If it is in a location where your kids can read it they are sure to get excited about what they are having for dinner tomorrow. If they are expecting something yummy you won’t want to disappoint them. Make sure you leave one day for your creative juices to flow. Designate one day that you are going to make something up. No recipes, no Food Network, just you. Invite your kids to help you create something wild and fun. Just be sure to have plenty of leftovers on standby, just in case.
With so many fun and exciting ways to make healthy living an easy habit you are sure to be a success. What invigorating tips can you give to other K Girls? Share your success and your tricks. We love to hear what works and well, what doesn’t. Be healthy and live like a K Girl.