Chroninc Inflammation and Alison's story

Type 2 Diabetes, Autoimmune Disease, Joint Pain, Inflammatory Bowel Conditions.... View this email in your browser

Are you suffering from Chronic Inflammation? Chronic inflammation plays a significant role (as either a cause or effect) in many diseases, including type 2 diabetes, autoimmune diseases, such as Crohn’sand Celiac disease, rheumatoid arthritis, and the three top killers in the United States: heart disease, cancer and stroke. Emerging research is focusing on the link between inflammation and brain disorders, including Alzheimer’s disease and dementia. The good news is that diet, exercise and lifestyle changes can be powerful tools against inflammation! Want to reduce Inflammation?  Where do you begin?  Let me share with you the story of one of my clients.... Her name is Alison.  Alison is in her mid-forties and has been a competitive runner and triathlete since her young twenties.  Around the time she turned forty, she started feeling pain in her lower back and joints.  She didn't recover as easily from her competitions.  When the pain progressed, she went to the doctor and diagnosed with osteoarthritis and high levels of inflammation.  She was told there was nothing she could do but take pain pills and anti-inflammatory medication.  She didn't like the idea of taking meds with a long list of side effects, but she had to take them just get through the day without pain.   That's when she called me and we started talking about how food could play a role in helping to reduce the inflammation in her body.  Alison signed up for my 2 week Cleanse program and started noticing a difference in how she felt.  She felt more energy and noticed less pain (In only 2 weeks!!)  We continued working together, one on one, over 3 months and I helped her figure out how to incorporate an anti-inflammatory diet into her busy life.  I also got her started on the right supplements, and helped her find the right tools to combat stress, like yoga, deep breathing and essential oils.   I just spoke with Alison the other day and she told me that she continues to feel great and is sticking with the healthier eating and yoga and living pain-free! She had recently gone back to her doctor for a six month check-up.  The doctor ordered a blood test to measure her inflammation level and it was almost non-existent!  The best part?  She stopped taking those anti-inflammatory meds many months ago. I share this story with you, because Food IS Medicine and I've seen simple diet changes, absolutely change people's lives.  It's what makes my job as a health coach so fulfilling! If you are interested in making changes to your eating habits and lifestyle and need help getting started, I invite you to join me for my upcoming Spring Fresh Start Cleanse Program.  It's a 2 week long group program, that was designed to help you: -reduce inflammation in your body -lose weight (average of 5-10 lbs) -gain more energy -improve digestion -kick your sugar cravings to the curb -reset your metabolism -boost your immune system -Discover you personal blueprint to health! All of this IS possible by learning how to eat the RIGHT FOODS for your unique body!  REAL FOOD.  No pills, powders, shakes or magic beans... I encourage you to sign up and join me on this healthy adventure!  It could transform your life!  Contact me with your questions.  I'm here to support you and empower you 100% of the way. To your health and happiness, Health Coach Kim Diaz Read more about Health Coaching and my Seasonal Cleanse programsHERE

The Endless Ways to Use Coconut Oil—And How To Get a Jar FREE

Hi there!

Just a quick note to share an amazing deal on coconut oil... (a free jar!)

There’s a reason why everyone—and we mean everyone—is talking about coconut oil these days. From raw foodies, to vegan chefs, to Paleo eaters, the internet is ablaze with rave reviews about this trending ingredient.  

Coconut oil is naturally full of medium-chain triglycerides (MCT's), fats that the body can burn off quickly for an instant burst of energy and health boosting lauric acid.

The beauty benefits alone will earn it a new spot in your medicine cabinet.

Because coconut oil is ultra-moisturizing, it’s perfect for everything from DIY body scrubs to hair masks. Rub a dollop of it on your skin to see what we mean. It’ll leave you feeling baby-soft, and it’s all-natural, unlike a lot of lotions out there. If loving coconut oil is wrong, I don’t want to be right. Check out a few of the ways I incorporate it into my daily routine. I guarantee you’ll be loving it, too.

• In a stir fry or quick sauté
• As a butter substitute in baking
• To make raw chocolate bars
• In a supercharged smoothie
• In bulletproof coffee
• Spread on toast
• In oil pulling
• As a moisturizer
• As a leave-in conditioner
• As lip balm
• To soothe itchy skin or bug bites
• As a natural treatment for lice
• To relieve the pain of a sore throat
• In a DIY body butter
• As a makeup remover

Before you run out to the store to grab a jar, make sure you’re getting only the good stuff. Specifically, you want to make sure your coconut oil is organic, ethically sourced, and virgin—like Nutiva’s. 

This week only, THRIVE MARKET is offering all first-time members a FREE full-sized (15 ounce) jar of Nutiva organic, fair-trade, virgin coconut oil!

Claim your jar before they're gone! CLICK HERE

http://go.thrv.me/aff_c?offer_id=30&aff_id=9272

Recipe: Simple One Pot Quinoa & Veggies over Greens

RECIPE: Simple One Pot Quinoa & Veggies over Greens

Ingredients:
1 cup uncooked quinoa (soaked, drained and rinsed)
2 cups water or broth (I used Organic Free-range Chicken broth)
1/2 onion, diced
1/2 large sweet potato, cut into 1/2 inch cubes
2-3 carrots, chopped
1/2 teaspoon sea salt
1/2 teaspoon turmeric

Combine above ingredients in a medium saucepan, and bring to a boil. Reduce heat to low and cook for 15 minutes.

Serve a scoop over a bed of greens and top with sliced avocado.

Plenty of Leftovers allow you easy lunches for the week~

ENJOY :)

~Health Coach Kim

Are you listening to your body? Why Cleanse in Winter?

Fresh Start Cleanse  To be honest, Winter is not my healthiest time of year.  I'm always fine up until the holidays, then I start giving in to a couple of holiday treats, staying up too late, enjoying too much wine and cheese, and the next thing you know, I'm off my exercise routine, the days get colder and I make more excuses and then my mood plummets.  Along with all of that, my skin starts acting up.  It gets dry and itchy, and sometimes even flaky.  If I don't get a handle on it, my psoriasis will rear it's ugly head. But luckily, over the years, I have learned through my studies in Nutrition and Holistic Health, that I have all of the tools right here in my kitchen to support my organs, my skin, my energy and mood.  They just need extra nourishing and some cleansing. Especially this time of year.  I just need a fresh start. And that's what the Fresh Start Cleanse is all about for me...  What can it do for you? WHY CLEANSE IN WINTER? It is recommended that we Cleanse at least 4 times a year, with the seasons.  Each season gives us an opportunity to honor different organs. Winter supports, naturally detoxifies and nourishes the kidneys, bladder and adrenal system. Although your liver works hard daily with every other organ in your divine body, the kidneys’ role in detoxification is huge because it filters out waste. In Chinese medicine, the kidneys relate to fear, and can become stressed if you have constant fear or anxiety in your life. If the kidneys are stressed and cannot filter the waste, the body will become acidic, electrolytes will be imbalanced and toxins will be expelled through the skin. This can cause swelling, rashes and other skin conditions. Winter also supports the bladder. If your bladder is overburdened as waste comes through your urinary tract system, you may have an overgrowth of yeast or experience chronic bladder infections. Winter is also a time to honor your adrenal system. The adrenal glands, which sit on top of the kidneys, affect kidney function and produce important hormones including: Cortisol, which helps regulate blood sugar, metabolism and your body’s stress response Aldosterone, which regulates blood pressure Adrenaline, which prepares the body to respond to a “fight or flight” situation When your adrenals are stressed, you can experience: A weakened immune system Low stomach acid Irritable bowel syndrome Waking up multiple times during the night or inability to stay asleep Constant sugar cravings Bags under the eyes Food or environmental allergies Imbalances of minerals that are key for detoxification and metabolism Some of my clients have poor sleep, lower back pain and constant sugar cravings. If you crave sugar constantly or salt in the afternoon around 4 pm, then it is time to give your adrenals some love and attention, and the winter season is the perfect time to do so.   The Fresh Start Winter Cleanse Group  You may hear the word Cleanse associated with many different types of programs this time of year.  Often people think of fasting, or drinking only powdered shakes, or juices... and starving themselves.  Or they think of drinking some type of herbal mixture that will have them running to the toilet all day.  Um, that doesn't sound like fun to me and is totally not my style.   The Fresh Start Cleanse is a gentle, natural, clean eating program, designed to help improve your digestion, reduce inflammation, and help you discover hidden food sensitivities. This is not about fasting, pills, and powders, but instead we are focusing on whole, nourishing, seasonal foods that are designed to support your body’s natural processes of detoxification and cleansing. The cost of the program is $119, and with that you will receive: The Fresh Start Cleanse Guide: Packed with information about cleansing, gut health, immune health, emotional cleansing, as well as detox support tools to ensure you have a successful and enjoyable cleanse experience Winter Recipe Guide:  This season's cleanse has 75 chef created recipes that are delicious and nutritious and easy to prepare.  For the first time, I am including Paleo and Vegan options.  You will definitely NOT feel deprived during this program!  (Wondering what's on the menu?  Some examples are:  Chocolate Banana Pudding, Paleo Kale and Chicken Soup, Detox Taco Wraps, Baked Paleo Meatballs, Veggie Coconut Soup, Immune Boosting Smoothies, Juices, and SO MUCH MORE!) Suggested Meal Plans & Shopping List:  I've included a Vegan plan, a Paleo plan and a Blank Meal Planner, so we can tailor this cleanse to work for you! Food Diary:  This is an invaluable tool that I use with all of my clients.  You will become conscious of how different foods make you feel on a physical and emotional level.  You may discover hidden food sensitivities and discover your personal blueprint for health! Daily Support:  After our live Kick-off Class on Monday, January 25th, you will receive daily emails from me with tips and inspiration.  We will also have a private Facebook group for our participants, and you will have a One on One consult with me at some point throughout your program, if you need additional support. I am here to support you!  This is the 6th seasonal cleanse that I am offering, and I have seen life-changing results with this program.  I feel honored and blessed to be able to share this program with you and support you to reach your health and wellness goals. If you have any questions or concerns about this Fresh Start Winter Cleanse program, or any of the Health Coaching programs I offer, please feel free to contact me! To your health and happiness this winter, Kim Diaz  Join my Winter Fresh Start Cleanse group.     Are you ready to GET NOURISHED? As your health coach, my goal is to empower you to: ~Thrive and live your most vibrant life even with Celiac Disease, Autoimmune, Digestive Disorders, Suspected Gluten Intolerance or Food Sensitivities. ~Calm the fire that causes inflammation, that leads to unwanted symptoms. ~Discover the foods and natural lifestyle choices that fuel your unique body, giving you natural vibrant energy. ~Make lasting changes, through small, achievable steps to bring balance back into your life. ~Feel empowered, nourished and in control of your health I love sharing health tips, ways to cleanse the body easily, and how to live a healthy life overall. Eating clean and healthy CAN satisfy the taste buds. Too often people confuse eating clean with diets that deprive and make you feel starved. If you’d like to learn more about what I do as a Health Coach, the programs I offer, and how I can support you in reaching your goals please visit: www.kimdiazwellness.com Schedule a free initial health coaching consultation with me today! Client Testimonials: “Hi Kim Diaz ~ just wanted to say thank you and that the Cleanse experience - it has been remarkable. The best I can describe the feeling is being "fully awake" -not manic or wired, but alert and motivated. Besides being proud of no caffeine, alcohol or processed sugar I am rocking thru a long list of overdue house chores and crummy to deal with stuff. Feeling great!” -Carolyn Quinn “I am almost 70 years old and I have lost 18 pounds so far working with Kim in her six month program. It’s been easy and fun! I have tried so many diets in my life, including Weight Watchers. This is not a diet, it’s about learning to eat healthy! And this time, I know I will keep the weight off! Not only do I feel better physically, but I feel happier too!” ~Jean Davies “I would describe Kim Diaz’s support as FANTASTIC!!!! I really appreciated getting the daily e-mails and the Facebook check-ins. This really helped me stay connected and stay focused. It can be so easy to feel isolated when one is dieting or trying a new way of eating and I felt completely connected. Thank you for making it easy to eat whole foods! Honestly, I can't believe how easy it was! I would recommend this program to everyone! I already have! I'm looking forward to the next cleanse!” -Wendy Mataya “ I would describe Kim Diaz’s support as FANTASTIC!!!! I really appreciated getting the daily e - mails and the Facebook check - ins. This really helped me stay connected and stay focused. It can be so easy to feel isolated when one is dieting or trying a new w ay of eating and I felt completely connected. Thank you for making it easy to eat whole foods! Honestly, I can't believe how easy it was! I would recommend this program to everyone! I already have! I'm looking forward to the next cleanse!” - Wendy Mataya   “ I would describe Kim Diaz’s support as FANTASTIC!!!! I really appreciated getting the daily e - mails and the Facebook check - ins. This really helped me stay connected and stay focused. It can be so easy to feel isolated when one is dieting or trying a new w ay of eating and I felt completely connected. Thank you for making it easy to eat whole foods! Honestly, I can't believe how easy it was! I would recommend this program to everyone! I already have! I'm looking forward to the next cleanse!” - Wendy Mataya “I am a competitive triathlete and long term runner, swimmer and cyclist. I have been running for over twenty years and competing in triathlons of all distances for fifteen years including an Ironman. I discovered that once I hit forty, I started to have some joint degeneration. I thought that maybe due to this condition, I needed to alter my diet. When I was younger, I thought I could eat what I wanted since I was burning so many calories. My mind has also been trained to look at fat content as I grew up with the 1980's trend of "fat is bad." I began using Kim as my health coach, and I feel that for me, it was life changing. Kim helped me navigate an Inti-inflammatory diet, got me started on the right supplements, and taught me something so basic which was to just read the ingredients of the food. If there are a lot of ingredients in a food, especially ones that you have never heard of, then it's probably not good for you. She also helped me to discover which foods help to give me more energy and endurance. My mind, body and soul feel so much better and healthier. I have a lot more energy. I no longer have to take an anti-inflammatory medication that was prescribed to me. I sleep well. My joints feel better. I feel so happy! Kim is very knowledgeable and has a nice, relaxing approach. I would recommend her to anyone that wants to improve their body and their life.” ~ Andrea Latell “I lost 10 pounds on the Winter Cleanse. It was easy! I never felt hungry. I’m also sleeping better and have more energy during the day! The recipes were delicious. I’m going to continue eating this way!  Thank you!!” Laura Perrell “When I first came to see Kim, I was pre-diabetic, I had trouble sleeping at night and did not do any exercise at all. Now my blood sugar is stable, I sleep well, and my energy has increased dramatically, so I am at the gym 3-4 days a week! All from changing my diet and working with Kim in her six month program. Kim is supportive, she listens and doesn’t judge. I had someone recently tell me that I look 15 years younger! I am a true believer!" ~Rick Mangum "WHEN I STARTED WORKING WITH KIM, ALL I KNEW WAS THAT I WAS AT THE END OF MY ROPE. I WAS FEELING SO LOUSY. I HAD BEEN DIAGNOSED WITH FIBROMYALGIA TWO YEARS BEFORE, I WAS TIRED ALL THE TIME, I HAD SORE JOINTS AND WAS HAVING MIGRAINES SEVERAL TIMES A WEEK, AND THE DOCTORS COULD NOT HELP ME. KIM HELPED ME DISCOVER THAT I HAVE A GLUTEN SENSITIVITY WHICH WAS CAUSING INFLAMMATION THROUGHOUT MY BODY. SHE HELPED ME GO ON A GLUTEN FREE DIET AND WITHIN 10 DAYS MY JOINT PAIN WAS ALMOST COMPLETELY GONE FOR THE FIRST TIME IN YEARS, AND I HAD NOT HAD A MIGRAINE! THE BIGGEST TANGIBLE CHANGE I HAVE NOTICED SINCE BEGINNING THE PROGRAM HAS BEEN HOW EMPOWERING IT FEELS TO FINALLY GET CONTROL OF MY LIFE AGAIN, AFTER BEING SICK AND IN PAIN FOR SO LONG, AND FEELING HELPLESS TO DO ANYTHING ABOUT IT. AS I GET STRONGER AND HEALTHIER, I AM READY TO TAKE ON ANYTHING! I NO LONGER HAVE JOINT INFLAMMATION AND PAIN. I HAVE BEEN FIGHTING JOINT PAIN SINCE I WAS IN MY MID THIRTIES (I AM NOW PUSHING 50.) I HAVE TAKEN MEDS, CORTISONE SHOTS, AND I HAVE BEEN GOING TO PHYSICAL THERAPY FOR YEARS FOR MY PAIN AND NOTHING HAS WORKED...UNTIL NOW. THIS HAS DEFINITELY BEEN A BLESSING! I WOULD DESCRIBE KIM AS FULLY INVESTED IN HER CLIENTS, SHE TRULY WANTS TO SEE YOU HEALTHY. SHE IS GOOD AT WHAT SHE DOES. I WOULD RECOMMEND KIM DIAZ TO ANYONE WHO IS INTERSTED IN TAKING CONTROL OF THEIR HEALTH AND WANTS TO FEEL BETTER!" ~WENDY PRICE Join my Winter Fresh Start Cleanse group.

Heal Your Gut Summit!

https://ju127.isrefer.com/go/healyourgutreg/Kimdiazwellness/

Check out this amazing lineup!
These are some of my favorite teachers-  Donna Gates, Dr Amy Myers, Josh Axe and Dr Z.... Wow! Starts today!

Gluten-Free, Guilt-Free Snacks

GLUTEN-FREE, GUILT-FREE SNACKS

With Health Coach Kim Diaz


I know how hard it can be to consistently crave sugar and delicious sweets (especially this time of year), or to be the only one at the party trying to avoid the dessert table, due to a gluten intolerance, Celiac Disease, or non-Celiac Gluten Sensitivity.

Fortunately, eating clean and gluten-free doesn’t have to be about deprivation. I’m going to show you how to eat deliciously and still nourish your body. Basically, I’m going to teach you how to trick that sweet tooth of yours by replacing white refined sugar and white flour with clean eating, gluten free, satisfying snacks.

I am thrilled to share these nutrient dense, gluten-free, guilt-free snack recipes with you because your life is about to change – in a fabulous way. You can kiss those 3 pm sugar crashes goodbye and welcome endless energy into your life. You can indulge without the bloat, digestive discomfort, or other unwanted symptoms that so many of us experience with gluten and sugar.

Are you ready to feel more energetic and happy? If so, then welcome to the amazing world of gluten-free, guilt-free, clean eating.

Get ready to GET NOURISHED!


THE SCOOP ON SUGAR CRAVINGS
As I’m sure you know, humans often crave sugar the most when stressed or tired. These are moments when we are depleted either emotionally or physically. However, in order for you to kick the sugar habit, it’s important that you learn to take time out for yourself and find sources of pleasure besides food. Incorporate habits into your life that allow you to de-stress.

MY TOP TIPS FOR CURBING SUGAR CRAVINGS:

 

 Stay hydrated. Often times when we crave sweets or food, we are thirsty more than we are hungry. Drink a glass of water and see how you feel after.
 Make sure you’re getting enough protein and healthy fats to keep you feeling satisfied throughout the day.
 Try the snacks provided in this guide. There are quick snack ideas, as well as 10 delicious gluten free, detox-approved recipes.
 Have some low-glycemic (sugar) fruits, like berries, green apples, and grapefruit.
 Add root vegetables, figs or dates to your diet, which will provide you with natural sweet energy.
 Sprinkle cinnamon on fruit, in your smoothie or in your coffee substitute. It tastes delicious and is known to satisfy a sweet tooth craving.
 Enjoy a cup of herbal tea with stevia.
o Stevia is my favorite sugar substitute because it’s a natural sugar that does not lead to blood sugar imbalances.
 Do something you love that doesn’t involve food -- sometimes we need food for the soul, not just the belly.

INSIDE SCOOP ON SUGAR

MORE DESIRABLE SUGARS
(in limited amounts)

 Stevia (Sweet Leaf is my favorite brand)
 Agave Nectar Syrup
 Raw Honey
 Grade B Maple Syrup
 Dates and Date Paste
 Rice Syrup

LESS DESIRABLE SUGARS

 All Artificial Sweeteners -- Splenda, Nutrasweet, Equal, etc.
 White Sugar
 High-Fructose Corn Syrup
 Karo/Corn Syrup
 Sugar in the Raw/Brown Sugar (High-glycemic, but better for you than white sugar as it contains some nutrients)

QUICK & HEALTHY SNACK IDEAS
 ½ grapefruit with 2 tablespoons of shredded coconut and 1 tablespoon of tahini
 1 green apple with 2 tablespoons of tahini
 Celery sticks with 2 tablespoons of pumpkin seed pâté
 ½ sweet potato with 3 tablespoons of hemp seeds, a sprinkle of cinnamon and 1 teaspoon of raw honey
 2 protein balls
 1 green juice with 1 tablespoon of coconut oil
 ½ cup berries with 2 tablespoons of pumpkin seeds
 ¼ cup pumpkin seeds with ½ grapefruit
 ½ cup pineapple with ⅛ cup sunflower seeds
 ¼ avocado with a slice of tomato and sea salt

10 DELICIOUS GLUTEN-FREE, GUILT-FREE SNACK RECIPES

DATE PROTEIN BARS
MAKES 8-12 BARS OR BALLS
1 cup pumpkin seeds
½ cup sunflower seeds
1 cup soft Medjool dates, soaked for 1 hour
¼ cup flax seeds
Pinch sea salt
2 tablespoons raw cacao powder
MIX THE INGREDIENTS. In a food processor, combine the pumpkin seeds and sunflower seeds. Pulse for 30 seconds to 1 minute. Place the ground seeds in a separate bowl and set aside. Add the soaked dates to the food processor and process until there are no large pieces. When the mixture resembles dough, stop the food processor and stir with a spoon.
Add the ground pumpkin and sunflower seeds back into the food processor along with the flax seeds, sea salt, and cacao powder. Pulse the ingredients again until everything is mixed well and can stick together. DO NOT OVERMIX!
SERVING SUGGESTIONS. Spread the mixture evenly onto a pan to make bars. You can also make protein balls by using an ice cream scooper and placing each ball on a cookie sheet. Place the bars in the refrigerator for one hour before serving.

HEMP PROTEIN BALLS
MAKES 5 BALLS
2 tablespoons hemp protein powder
3 tablespoons hemp seeds
3 tablespoons sun butter
1 tablespoon coconut oil
½ teaspoon cinnamon
1 tablespoon raw cacao
1 tablespoon honey or a few drops of stevia
Shredded coconut
COMBINE THE INGREDIENTS. Add the ingredients to a large bowl. Stir until they are combined and mixed well.
MAKE THE PROTEIN BALLS. Once ingredients are mixed well, roll into 5 even balls. Roll each ball in a bowl of shredded coconut. Feel free to dust them with more cacao for an extra boost of antioxidants. Place on a wax paper-lined dish and place in the freezer for 10 minutes.

KALE CHIPS
MAKES 2-3 SERVINGS
1 bunch kale (Lacinato or curly variety)
1 tablespoon olive oil
1 teaspoon smoked OR sweet paprika
½ teaspoon garlic powder
½ teaspoon sea salt
½ teaspoon black pepper
PREHEAT THE OVEN to 300°.
PREPARE THE KALE. Wash and dry the kale. Rip the kale into bite-sized pieces and place in a mixing bowl. Add the remaining ingredients and mix well.
BAKE THE KALE. Bake the kale for 20 minutes and serve immediately.

BLACKBERRY SORBET
MAKES 2 SERVINGS
2 cups frozen blackberries
2 tablespoons water or dairy-free milk
2 tablespoons honey (optional)
MIX THE INGREDIENTS. Place berries in a blender and let them defrost for 10 minutes. Next, add water and honey and blend until smooth. Serve immediately. If the sorbet is too soft, place it in a container and into the freezer. Mix occasionally to prevent crystals from forming.
WARM CHOCOLATE MOUSSE
MAKES 2 SERVINGS
1 avocado, mashed
1 tablespoon cocoa powder
2 tablespoons chia seeds
1 cup dairy-free milk
1 tablespoon maple syrup or another sweetener from the list above (optional)
MIX THE INGREDIENTS. Mix all ingredients together in a bowl. Place saucepan over low heat and add mixture. Cook over low heat until the chia seeds expand, and pudding thickens (about 10 minutes).

WARM APPLE SLICES WITH COCONUT CREAM
MAKES 2 SERVINGS
1 can coconut milk, refrigerated for several hours
1 teaspoon coconut oil
2 apples, cored and sliced
1 teaspoon raw honey
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Place a can of coconut milk in the refrigerator for several hours. The coconut milk fats will harden. Scoop this cream off of the top.
COMBINE THE INGREDIENTS. Add coconut oil to a sauté pan over medium heat. Add the apple slices. Warm for 3 to 5 minutes. Transfer to two serving bowls. Top with coconut cream (the hardened coconut milk fat), raw honey, cinnamon, and nutmeg.
ROSEMARY GARLIC BEAN FREE HUMMUS
MAKES 4 SERVINGS
2 raw zucchini, chopped
3/4 cup tahini
1/4 cup extra virgin olive oil
1 teaspoon rosemary (fresh or dried)
1/2 cup fresh lemon juice
2 teaspoons sea salt
2 garlic cloves
ADD ALL THE INGREDIENTS TO A BLENDER OR PROCESSOR. Blend until smooth.

APPLE CHIA SEED PUDDING
MAKES 2 SERVINGS
2 cups unsweetened non-dairy milk
1/2 teaspoon vanilla extract
2/3 cup chia seeds
2 tablespoons unsweetened coconut flakes
2 apples, cored and chopped
2 teaspoons cinnamon
WARM THE MILK. For warm chia seed pudding, place your milk and vanilla extract into a saucepan and warm over low heat for 2 to 3 minutes. The milk does not have to be boiling hot, just warm enough for your taste.
COMBINE THE INGREDIENTS. Add your chia seeds to a cereal bowl. When the milk is warm, add the milk to your bowl of chia seeds. Stir continuously for about 2 minutes while the chia seeds absorb the milk. Allow the mixture to sit for 2 to 3 minutes. Top with coconut flakes, apple slices, and cinnamon.
Note: If you do NOT want warm chia seed pudding, simply add the milk to your bowl of chia seeds. Stir until the chia seeds have absorbed the milk (about 3 to 5 minutes). Then top with coconut flakes, apples, and cinnamon.

BANANA CREAM SMOOTHIE
MAKES 1-2 SERVINGS
1 1/2 cups non-dairy milk or water
1 cup mixed greens
1/2 banana
1 tablespoon sunflower seed butter
1/2 cup berries
1/2 teaspoon cinnamon
ADD ALL THE INGREDIENTS TO A BLENDER. Blend until smooth.

RAW CACAO MILKSHAKE
MAKES 1 SERVING
1 cup coconut milk
1 tablespoon raw cacao powder
½ teaspoon vanilla
1 teaspoon cinnamon
1 frozen banana
1 tablespoon of raw honey or 1-2 drops of stevia
ADD ALL THE INGREDIENTS TO A BLENDER. Blend until smooth.




WORK WITH ME



Are you ready to GET NOURISHED?

As your health coach, my goal is to help you:

~Learn how to thrive and live your most vibrant life even with Celiac Disease, Autoimmune, Digestive Disorders, Suspected Gluten Intolerance or Food Sensitivities.
~Calm the fire that causes inflammation, that leads to unwanted symptoms.
~Discover the foods and natural lifestyle choices that fuel your unique body, giving you natural vibrant energy.
~Make lasting changes, through small, acheivable steps to bring balance back into your life.
~Feel empowered, nourished and in control of your health

I love sharing health tips, ways to cleanse the body easily, and how to live a healthy life overall. Eating clean and healthy CAN satisfy the taste buds. Too often people confuse eating clean with diets that deprive and make you feel starved.

If you’d like to learn more about what I do as a Health Coach, the programs I offer, and how I can support you in reaching your goals please visit:
www.kimdiazwellness.com

Schedule a free initial health coaching consultation with me today!


Client Testimonials:

“I am almost 70 years old and I have lost 18 pounds so far working with Kim in her six month program. It’s been easy and fun! I have tried so many diets in my life, including Weight Watchers. This is not a diet, it’s about learning to eat healthy! And this time, I know I will keep the weight off! Not only do I feel better physically, but I feel happier too!” ~Jean Davies


“I am a competitive triathlete and long term runner, swimmer and cyclist. I have been running for over twenty years and competing in triathlons of all distances for fifteen years including an Ironman. I discovered that once I hit forty, I started to have some joint degeneration. I thought that maybe due to this condition, I needed to alter my diet. When I was younger, I thought I could eat what I wanted since I was burning so many calories. My mind has also been trained to look at fat content as I grew up with the 1980's trend of "fat is bad." I began using Kim as my health coach, and I feel that for me, it was life changing. Kim helped me navigate an Inti-inflammatory diet, got me started on the right supplements, and taught me something so basic which was to just read the ingredients of the food. If there are a lot of ingredients in a food, especially ones that you have never heard of, then it's probably not good for you. She also helped me to discover which foods help to give me more energy and endurance. My mind, body and soul feel so much better and healthier. I have a lot more energy. I no longer have to take an anti-inflammatory medication that was prescribed to me. I sleep well. My joints feel better. I feel so happy! Kim is very knowledgeable and has a nice, relaxing approach. I would recommend her to anyone that wants to improve their body and their life.” ~ Andrea Latell

“When I first came to see Kim, I was pre-diabetic, I had trouble sleeping at night and did not do any exercise at all. Now my blood sugar is stable, I sleep well, and my energy has increased dramatically, so I am at the gym 3-4 days a week! All from changing my diet and working with Kim in her six month program. Kim is supportive, she listens and doesn’t judge. I had someone recently tell me that I look 15 years younger! I am a true believer!" ~Rick Mangum

"WHEN I STARTED WORKING WITH KIM, ALL I KNEW WAS THAT I WAS AT THE END OF MY ROPE. I WAS FEELING SO LOUSY. I HAD BEEN DIAGNOSED WITH FIBROMYALGIA TWO YEARS BEFORE, I WAS TIRED ALL THE TIME, I HAD SORE JOINTS AND WAS HAVING MIGRAINES SEVERAL TIMES A WEEK, AND THE DOCTORS COULD NOT HELP ME. KIM HELPED ME DISCOVER THAT I HAVE A GLUTEN SENSITIVITY WHICH WAS CAUSING INFLAMMATION THROUGOUT MY BODY. SHE HELPED ME GO ON A GLUTEN FREE DIET AND WITHIN 10 DAYS MY JOINT PAIN WAS ALMOST COMPLETELY GONE FOR THE FIRST TIME IN YEARS, AND I HAD NOT HAD A MIGRAINE! THE BIGGEST TANGIBLE CHANGE I HAVE NOTICED SINCE BEGINNING THE PROGRAM HAS BEEN HOW EMPOWERING IT FEELS TO FINALLY GET CONTROL OF MY LIFE AGAIN, AFTER BEING SICK AND IN PAIN FOR SO LONG, AND FEELING HELPLESS TO DO ANYTHING ABOUT IT. AS I GET STRONGER AND HEALTHIER, I AM READY TO TAKE ON ANYTHING! I NO LONGER HAVE JOINT INFLAMMATION AND PAIN. I HAVE BEEN FIGHTING JOINT PAIN SINCE I WAS IN MY MID THIRTIES (I AM NOW PUSHING 50.) I HAVE TAKEN MEDS, CORTISONE SHOTS, AND I HAVE BEEN GOING TO PHYSICAL THERAPY FOR YEARS FOR MY PAIN AND NOTHING HAS WORKED...UNTIL NOW. THIS HAS DEFINITELY BEEN A BLESSING! I WOULD DESCROBE KIM AS FULLY INVESTED IN HER CLIENTS, SHE TRULY WANTS TO SEE YOU HEALTHY. SHE IS GOOD AT WHAT SHE DOES. I WOULD RECOMMEND KIM DIAZ TO ANYONE WHO IS INTERSTED IN TAKING CONTROL OF THEIR HEALTH AND WANTS TO FEEL BETTER!" ~WENDY PRICE

GLUTEN-FREE, GUILT-FREE SNACKS www.kimdiazwellness.com 2015

These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.

Go Beyond the Salad this Fall..

Happy Fall!

Fall is all about getting back into a routine.  Lazy summer days are gone, it's back to school and schedules and hopefully getting healthy!

When you think about healthy or "clean eating", salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?

Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them.

Why Eat More Root Veggies?

Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.

Which root vegetables do you eat most?
If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:

• Beets contain an abundance of antioxidants and are highly detoxifying.
• Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores.
• Celeriac, also known as celery root, is rich in fiber and with a respectable amount of antioxidants.
• Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.
• Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
• Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
• Radish is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid.
• Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.

Excited to add more roots to your diet? Here’s a fun, easy, nourishing recipe:


Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6

1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in other favorites, like squash)
1 red onion
extra virgin olive oil
sea salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)

Preheat oven to 375 degrees.
Wash and dice all vegetables into bite-sized cubes.
Place in a large baking dish with sides.
Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
Sprinkle with sea salt, pepper and herbs.
Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.


GET EVEN HEALTHIER THIS FALL!

Are you curious about how to choose root vegetables and other nutritious foods?  Would you like to learn which foods are best for your unique body?  Would you like help being as healthy as you can? Let’s talk! Schedule a free initial complimentary consultation with me today, over the phone, or in person—or pass this offer on to someone you care about!

GO BEYOND THE SALAD, GET NOURISHED and REVITALIZE your BODY, MIND and SPIRIT!


OCTOBER 26th at 5:30 ~
Kick off class for Fall Nourish and Cleanse Program at Northern Neck Family YMCA.  Or ONLINE.

Learn more about the Cleanse Program here




Wednesday, October 7th, 6:00-7:00~
Boost Your Immunity with Essential Oils!  Free Class at White Stone Church of the Nazarene!


Join us to learn how essential oils can:

-Boost you and your child or grandchild's immune systems
-Improve focus and concentration
-Reduce anxiety
-Support healthy sleep
-Assist with seasonal allergies
-Enhance mood support
-Assist in first aid and pain relief

And much more!!!

We will discuss how to use these oils effectively for classrooms and at home to prepare for the cold and flu season.

This class is FREE however I will bring supplies to make an On Guard hand sanitizer/throat spray and all purpose household cleaner for $5 if you wish.

Bring your friends, this will be a fun class!

Please RSVP to Kim Diaz or Scotty Roop

kimdiazwellness@yahoo.com

Learn more: www.mydoterra.com/kimdiaz

ABOUT ME I am a Certified Health Coach through the Institute for Integrative Nutrition, and a Certified Gluten Practitioner through Dr Tom O'Bryan. Drawing on my knowledge, training and experience, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals. Learn more about my training and my unique approach to health coaching.