What comes to mind when I say: clean diet or healthy eating?

For many people, when talking about diet and healthy eating, they’re either completely in or completely out.

I’m talking about that diet mentality that invariably leads to self-sabotage and then self-loathing, then dieting again…. Sound familiar?

Just the word diet feels heavy, sad and deprived doesn’t it?

Diets are not sustainable which is why they generally don’t work.

Don’t get me wrong, sometimes we need to implement short trips into diet land. Hit it hard in order to get things to shift, but nobody wants to live there forever.

My most successful clients are the ones that manage to move out of diet mentality.

They do a great job at integrating their new healthier foods into their regular rotation. They embrace making it a part of their everyday.

Do you know why they can embrace changing up their old habits and ways of eating?

Because they’re making it TASTE GOOD!

In fact, in a lot of cases, making these (often dreaded) changes ends up being a win win.

They’re eating healthier, feeling better AND they love their food.

Delicious food is my first love. Health, vitality and prevention – is my passion.

Food is powerful and it doesn’t have to be all or nothing. Every small change adds up to big deposits in your health bank.

So what’s holding you back?

Click here to stay up to date on upcoming workshops

Share this with someone you love.


Presented by Kim L’Ecuyer Bsc, R.H.N. 

As a Registered Holistic Nutrition consultant and certified Metabolic Balance coach, Kim is passionate about food, health and prevention. She particularly loves inspiring folks to love the foods that will love them back.

450-601-4188  |  nutritionholistique@gmail.com

Most of us have been waging war against these pesky weeds. But I’ve started looking at dandelions differently.

Did you know that dandelion (taraxacum officinalis) has anti-diabetic, anti-inflammatory, anti-oxidative, anti-rheumatic and choleretic properties (increases bile)?

For those of you that feel like eating dandelion is a bit too out there, check out the references below.

Dandelion has been used in traditional and natural medicine systems worldwide for hundreds of years. In the folk medicine of many countries, dandelion is regarded as a liver tonic.

All parts of the plant can be used. The leaves are one of the best sources of beta carotene and also feature vitamins C, D, E and B, minerals such as iron, calcium, zinc, copper, manganese, boron and silicon.

The root of the dandelion contains inulin. Inulin is a type of dietary fiber that has been linked to improving digestive health, helping control diabetes and aiding weight loss. It is also a great prebiotic which means it feeds beneficial bacteria in the gut such as bifido bacteria.

Check out this great natural coffee substitute that tastes delicious and features roasted dandelion root.

Dandelion leaves can be enjoyed mixed into salads, stir fries, soups, stews or smoothies. Harvest young tender leaves before the flower appears.

Dandelion greens

Try this fun green sorbet recipe as a palate cleanser or intermezzo. It pairs especially well with fatty cheese meals such as cheese fondue or raclette. The dandelion will help with the natural secretion of bile which will help your body digest the fats from the meal.

Even if you draw the line at eating weeds, the message I’m trying to get across is that food is powerful and it doesn’t have to complicated or expensive. In this case it’s likely right in your back yard.

If you’d like to learn how you can use food to improve your health, contact me.




A few things happened recently that made me realize the importance of diet and lifestyle and …ahem listening to my own advice.

So like most folks, the pandemic and winter took its toll and I put on a bit of weight, nothing critical, but a few pounds from my happy weight.

My happy weight is when my underwear or jeans don’t dig in by the way.

As a health coach, I encourage clients to tune in and pay attention.

Having done the work myself, I knew exactly what I did to put the weight on and I knew exactly what I had to do to get it off.

Except… this time it wasn’t quite working as it always had. For some reason, despite my best efforts, the scale wasn’t budging. My body wasn’t responding the same as it usually did.

That’s when I realized I’d dropped not just one but a couple of balls.

The key is to juggle and keep as many balls in the air as you can. It’s normal and human (and even desirable) to drop a couple of balls from time to time… The key is to remember to pick them up again.

Those of you that have worked with me know what all the balls are; nutrient dense foods, probiotic or naturally fermented foods, healthy fats, fiber, enough water, good quality sleep, regular movement, stress management, self-kindness…

I dropped the exercise ball.

My dog Frieda has been my faithful walking partner for almost 15 years. On several cold damp days instead of giving me her familiar nudge that it was time for a walk, she chose to stay in her cozy bed . And so I went from computer to couch to bed, not good.

The other realization was a red flag my body gave me in the form of cold sores. Not just one little blister – my mouth exploded into a horrid mass of painful blisters.

I can go years without getting cold sores because I’ve pretty much figured out what I need to do to keep my immune system strong. I try to manage stress, I work at getting enough sleep and of course, nutrient-dense wholesome food.

When I thought back, I realized I haven’t been quite as diligent as I could have been.

I got a little lazy and dropped the nutrition ball (embarrassing).

My go-to when I want to super nourish myself are smoothies

therapeutic smoothie

therapeutic smoothie

Smoothies are the easiest way I’ve found to maximize my nutrition and to get a wide variety of nutrient-dense vegetables in at breakfast.

Let’s face it; it takes dedication to eat greens at breakfast.

Something I hadn’t done in a while, I couldn’t remember the last time I’d pulled out my blender to make a smoothie.

After just a few days of more conscious nourishment, and picking up the balls, my body responded.

The weight started dropping off again, the cold sores cleared up and my energy returned.

The moral of this story is that there is no magic bullet. There’s no magic food or exercise or meditation.

For those of you that haven’t worked with me yet, I challenge you to try just one week of superfood smoothies  and just see how you feel.

Pay attention to your energy, your sleep, your weight, your bowels, your skin…

Will I make smoothies everyday for the rest of my life – No! But hopefully I’ll wake up a little sooner the next time my body starts giving me signs.

Just because food and lifestyle are not patentable does not mean they aren’t powerful tools to ensure resilience and vitality.

You have a lot of power and control when it comes to your health and preventing disease and infection. You don’t have to be a victim of your genes or of whatever infection is going around.

It’s up to you to pick up the balls.

Share this with someone you love.

Stay strong,


Presented by Kim L’Ecuyer Bsc, R.H.N.

As a Registered Holistic Nutrition consultant and certified Metabolic Balance coach, Kim is passionate about food, health and prevention. She particularly loves inspiring folks to love the foods that will love them back.

450-601-4188 | nutritionholistique@gmail.com



Switching to a healthier diet and changing habits has to be a win – win if those things are going to stick.

Being a food gal through and through, by win- win I mean it has to be delicious and it has to be doable.

I hear the same story a lot… ‘’I got busy and the wheels fell off the bus’’ or ‘’the stress level went up and all the new habits went out’’

Stressful times are when our bodies crave good nutrition the most. Having a plan in place and a couple of easy go-tos is a game-changer and crucial to staying the course. Because…

Life will happen.

So I’d like to know; what are your best tips or tricks to safeguard against falling back into old (not so healthy) eating habits when life gets busy?

Here’s one of mine:

Roast chicken (get the recipe here)

picture of a delicious roast chicken

We’re lucky enough to raise our own birds and roast chicken is one of my all time favorites.

Our chickens weigh between 7 and 10lbs. That’s a lot of chicken for 2 people.

I used to reserve roast chicken dinners for when I’d be sure to have a whole gang to help us eat it.

Now, even though it’s just the two of us, I cook the whole bird and – no I don’t eat chicken for the next 2 weeks…

I freeze half for a quick delicious roast chicken dinner that’s as delicious the second time around. Seriously, I was amazed.

I love enjoying the mouth watering smell of roast chicken as it cooks (or warms up the second time around). I love the leftovers for quick lunches. I love boiling up the bones for broth (I even freeze the bones if I don’t have time to make broth right away). I love making savory, warming soups from the broth.

Most of all I love that it’s delicious and that nothing goes to waste.

After its cooked, I simply allow the bird to cool a bit, cut it down the breast bone length-wise and freeze half with a little of the gravy or cooking juice. See the recipe for all the details.

Pair it with a tossed salad or some roasted veggies and bam, supper with enough leftovers for a few quick lunches.

That’s my kind of fast food.

I look forward to hearing from you.


Presented by Kim L’Ecuyer Bsc, R.H.N.

As a Registered Holistic Nutrition consultant and certified Metabolic Balance coach, Kim is passionate about food, health and prevention. She particularly loves inspiring folks to love the foods that will love them back.

450-601-4188 | nutritionholistique@gmail.com


I’m always inspired by the power of food and lifestyle changes. The reason for that is because of my amazing clients.

I’ve decided to try something new and give you a small sample of the kinds of transformations I get to be a part of everyday.

Meet Courtney;Meet beautiful Courtney


Courtney is a vibrant young entrepreneur. She decided to join Metabolic Balance to lose weight, to naturally balance blood sugar levels in order to help with PCOS and for some help with digestive issues.

Courtney was a self-proclaimed fast-food junkie but she’s been a great sport about trying new foods even ones she wasn’t crazy about before.

Two weeks into her plan, Courtney was down 12 lbs., had no more heartburn and had noticed improvements in her skin.

Seven weeks into her plan, she’s down 21 lbs., rates her skin as amazing, is sleeping well, feeling more energized and has been rocking it in the kitchen.

Courtney is naturally creative and she’s been pouring her energy and talent into creating delicious dishes that she can pack for work and to have ready for when she gets home from a long, busy day.

I’m so grateful that Courtney has trusted me to be a part of her wellness journey.

I’m amazed at the transformation from takeout queen to budding foodie and I know that she’s making changes that will serve her for a lifetime.

Congratulations on making healthy delicious Courtney!

Here are a few words from her:

Q. What do you like best about Metabolic Balance?

A. What I like most are the results, it’s crazy how fast you see and feel them. In a short amount of time I could see my skin clear up and my heartburn was gone. Results like that really motivate you to keep on going.

Q. Talk a little about your journey so far?

A. It’s only been a short amount of time but I’m really happy with how it makes me feel and my plan works perfectly for me. I’m eating tons of new things and trying new recipes. I’m not going to lie, the first two weeks were very challenging, not being able to cook with fats, but I got through it. I’m still having a hard time with being cold but starting to get used to it. I can’t wait to see how my journey will go as I continue.

Q. How would you describe your experience working with Kim?

A. Working with Kim is wonderful, she answers your messages promptly, she is very encouraging and she motivates you to try new things. Trust me, I’m eating things that at the beginning I said I would never eat.

Call me if you’d like to book a free 30 minute discovery session.

Cheers to making healthy delicious!


Check out what clients have to say here: www.nutritionlecuyer.ca

Presented by Kim L’Ecuyer Bsc, R.H.N.

Kim L'EcuyerAs a Registered Holistic Nutrition consultant and certified Metabolic Balance coach, Kim is passionate about food, health and prevention. She particularly loves inspiring folks to love the foods that will love them back.

450-601-4188 | nutritionholistique@gmail.com

I’ve always been a lover of good food and the more I learn, the more I’m blown away by the power of food to significantly and quickly shift overall health.

Is it time to change the lens through which you view those three meals a day?

If you’re like most people, food is a way to stave off hunger; for some it’s an inconvenience.

For many people the only criteria for selecting food are taste, cost and convenience.

Perhaps it’s time to reassess those criteria and give food the importance and rank it deserves in order to prevent health conditions that weaken our resilience to infection and disease.

Our health care system is demonstrating that we can’t ignore prevention for very much longer. Wise diet and lifestyle choices are like money in the bank for safeguarding the quality of our tomorrows.

The Metabolic Balance program is a holistic nutrition and lifestyle program that uses food therapeutically. One of the 8 lifestyle guidelines that is built into the program is to eat an apple a day. Easy enough.

When I was first researching this program, I remember thinking that the apple a day guideline was a bit gitchy or just a play on the old cliché ‘’ An apple a day keeps the doctor away’’.

It turns out that an apple a day is a lot more than just a cliché.

Read on to see what I came up with:

Cancer: Apple consumption is linked to a reduced rate of lung cancer in several large studies.

Cardiovascular disease: Apple consumption is directly associated with a reduced risk of cardiovascular disease. Researchers attribute this to the high flavonoid content of apples.

Asthma and pulmonary function: Specific antioxidants and flavonoids in the apple appear to have a positive impact on asthma and pulmonary function.

Diabetes: Apple consumption has been associated with a lower risk of type 2 diabetes. This could be due to the quercetin content; a component found in the peel of the apple.

Weight loss: Higher apple intake is associated with improved weight loss according to a study of overweight women in Brazil.

Cholesterol: Apples lower cholesterol and the main benefits seem to come from the fiber. Again, eating the whole fruit is best.

Detoxification: Apples are one of the best sources of glucaric acid, a compound of calcium D- glucarate.  Calcium D-glucarate is a powerful detoxifier of estrogen and has been linked to preventing breast, prostate and colon cancer as well as removing carcinogens and toxins from the body.

Skin and energy: Apples are one of the best sources of malic acid. Malic acid is commonly used in skin care products and for energy complaints such as chronic fatigue syndrome and fibromyalgia.

I’ve highlighted the apple here but almost every natural whole food has its own reason to shine when it comes to giving your body what it needs to function optimally.

Join me as I discuss how the Metabolic Balance method can help you manage your weight, regain your vitality, reduce inflammation, balance hormones and prevent health problems naturally using only delicious whole foods – including an apple a day.

Consider sharing this with someone you love.

Could this be your window to finally work on those health goals?

Here are 10 reasons why I think you should 

  1. Your food is your fuel. Would you pour muddy water into your gas tank? Your body uses the nutrients that it gets from food to function, heal and repair. Are you filling your tank with the premium high quality stuff?
  2. We’re all unique and we all have different needs and requirements. ”Winging it” and cookie cutter diets often miss the mark . There’s an awful lot of contradictory information out there. Learn what’s right for YOU.
  3. Tuning in to the signals your body is giving you is the key to sustainable health. Your body is always giving you feedback; many of us were never taught to listen.
  4. Your body is a marvel of nature (stick with me here) It strives for balance, optimal health and to keep you at your best. What if you started thinking of your amazing bod as your ally in health? Would you consider giving it the right fuel and tuning in?
  5. Cravings are the result of what and how you are eating. You’re not weak and you don’t lack willpower. Eating the right delicious foods in the right proportions at the right time will crush cravings.
  6. Insulin is the body’s master commander; learn how stabilizing this important hormone will change your health game forever.
  7. Weight loss isn’t just a question of calories in versus calories out. Insulin acts as the body’s weight thermostat. Is your thermostat set too high?
  8. Sleep issues, low energy, depression, mood swings, hormone issues…? Insulin could be (one of) the root cause(s).
  9. Getting older does not have to hurt! Inflammation isn’t caused by a lack of anti-inflammatory medication, why is it our main go-to when dealing with pain? Consider getting to the root cause here too.
  10. Fat isn’t the enemy, it’s a vehicle for great flavor and healthy fats are essential for optimal health. Now doesn’t that sound delicious?

I’m hosting a free online info session where I’ll discuss the Metabolic Balance program and why, after 4 years it’s still my best tool to help clients achieve their health goals in a gentle, holistic and sustainable way. I hope you’ll join me.

Consider sharing this with someone you love.

Tell me, with everything going on, have you considered what you can do to increase your resilience and overall health?

Did you know that Diabetes is a contributing factor to 41 500 Canadian deaths each year? That’s twice as many people that have died of COVID in Canada to date.

You’ve certainly heard that comorbidities such as diabetes and obesity increase a person’s vulnerability to infection.

Did you know that diabetes related costs (lab tests, physician services, kidney analysis) was expected to reach 19 billion dollars in Canada by 2020?

Diabetic medication and supplies can cost a person anywhere between $1000 and $15 000 per year.

Did you know that Type 2 diabetes is 100% preventable?

I’ll be hosting a free info session where I will discuss how you can easily and naturally build your resilience and prevent problems like diabetes before they arise.

You have a lot of control over your health regardless of your family history.

Join me and learn how you can RESET YOUR BODY

My experience is that clients find these changes quite easy to make once they know what to do and especially once they discover how good they end up feeling.

Stress and fear is contagious. Stress weakens the immune system and keeps you in survival mode.

Do you want to just survive or do you want to thrive?

I hope you can begin to redirect your energy away from fear and powerlessness and towards taking concrete steps to finally take care of YOU.

Recordings will be sent out to folks that register if you can’t make it live.

Share this with someone you love.

Cheers to great health!


Even though we will be lying low this holiday season, practicing a little strategic prevention will be a gift to yourself come New Year’s resolution time.

I’ve been working at checking my self-talk. You know; that internal dialogue loop that repeats and repeats inside your head. A teacher recently pointed out how difficult it is to make great things happen in your outer world if your inner dialogue is nasty and mean.

So I thought maybe you’d appreciate some tips on getting through Christmas without the usual weight gain and bloating and hopefully help prevent that January nasty talk?

Download or print your handy reminder HERE

Top tips for surviving Christmas:

  1. Aim to maintain. Stress has been high, it’s winter in Canada and we can’t leave the house. Be kind to yourself! The holidays aren’t a time to be trying to lose weight but you can aim to maintain the weight you’re currently at.
  2. Continue weighing yourself every day. Keep yourself accountable and make micro-adjustments rather than falling asleep at the wheel and then waking up like an angry bear in January.
  3. Drink water. Getting enough pure water is one of the most important things for easy weight maintenance and allows your body to flush out accumulated toxins. To calculate how much water you should be drinking: take your weight in kilograms multiplied by 35. This will give you how many milliliters of water you should be drinking every day. If you weigh more than 250 lbs. or 113 kg, cap your water intake at 4 liters per day. Try to get most of your water in between meals to avoid diluting those precious digestive juices.
  4. Eat slowly and chew. Almost no one chews enough. Poor chewing or eating when stressed or distracted is the root cause of so many digestive problems. Set down your utensils between bites and fully chew the bite that’s in your mouth before filling your fork, aim for 20 chews per bite. Really savor your food and if you’re lucky enough to be enjoying your food with other people, enjoy them too.
  5. Take some extra time over the holidays to do the things you love and don’t always make the time for.  Read, pray, meditate, walk, paint, draw, sing… Pay attention to how you feel after doing that thing. You may be inspired to schedule it in more regularly.
  6. Alternate alcohol and water. Drink and be merry but be kind to your liver. Our livers bear the brunt of our overindulgences and you’ll need it in good shape come January. Alternate alcoholic drinks with a big glass of water or keep some sparkling water handy to enjoy between toasts.
  7. Be moderate. Have a bit of everything but check your portions and go back for seconds of the really good stuff. My daughter has this concept nailed. We always know if Kiana has had a go at a box of chocolates because of the tiny bites that are missing out of each one. She’s not wasting her precious chocolate quota on less than delicious choices. If it isn’t absolutely decadent – pass.                                                                    
  8. Avoid snacking between meals. Allowing a break between scrumptious meals without snacking will allow your body to fully digest the previous meal. Digestion is demanding on the system and can take energy away from repair, detoxification and maintenance. This will also help keep insulin levels (the fat building hormone) stable.
  9. Stay regular. Keep your bowels moving daily. Constipation puts a huge burden on the body.  Eat plenty of vegetables and take extra fiber such as chia, ground flax or psyllium.
  10. Catch up on your sleep. Stress and sleep deprivation have a cumulative effect on the body, particularly on weight gain and aren’t given enough screen time in our culture. Take the steps for great zzz

There are so many things that are out of our control these days, think of this as a reminder of what you still do have control over.

Download your printable reminder HERE

Positive change never comes from punishing, hateful self-talk. Sustainable change happens when we step into our lives and become a little more mindful of what’s going on behind the scenes as well as what’s in front of us in the present moment.

Wishing you a restful and kind holiday season.

Tout comme vous avez pris l’initiative d’être proactif avec votre santé, j’essaie toujours d’améliorer mes compétences en tant que coach pour mieux vous aider.

Avec tout ce qui se passe, je suis plus déterminée que jamais à vouloir inspirer les gens, sachant que les petits changements peuvent apporter de grandes récompenses pour la santé.

Plusieurs d’entre vous ont exprimé le besoin d’un soutien supplémentaire pour adopter pleinement tous les changements de régime et de mode de vie que nous avons discuté lors de nos sessions ensemble.

Est-ce que l’un des énoncés suivants vous défini?

  • Vous êtes toujours déterminés à atteindre vos buts mais parfois vous manquez de motivation. Vous aimeriez plus de support pour vous aider à y arriver.
  • Vous avez atteints votre objectif mais vous avez du mal à maintenir votre nouveau poids santé.
  • Vous n’avez pas (encore) atteint vos objectifs, mais vous constatez des améliorations et vous voulez continuer.
  • La vie vous a mis des batons dans les roues et vos nouvelles habitudes ont pris le bord «je vais reprendre mon plan la semaine prochaine»
  • Vous êtes perfectionniste et quand vous avez senti que vous n’étiez pas en mesure de faire les choses à 100% vous avez tout abandonné.
  • Vous allez bien, mais vous aimeriez refaire vos phases 1 et 2 pour reprendre du bon pied.

Je vous invite à me contacter afin de discuter de vos besoins et pour déterminer s’il vous reste des consultations non utilisées sur votre plan.

J’ai aussi mis en place des réunions zoom qui auront lieu le premier samedi du mois de 10h à 11h

Voici le lien zoom pour vous connecter : https://us02web.zoom.us/j/83066071810

Ces séances visent à poser des questions, partager des conseils ou des recettes ou simplement pour discuter.

La vie est souvent surchargée et désordonnée.

Viser le progrès plutôt que la perfection et être doux avec soi-même est de mise, surtout pendants ces moments difficiles.

J’aimerais avoir de vos nouvelles.