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Client Spotlight

I hope you’re doing well.

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 share a small sample of the kind of transformation that I’m honored to be a part of everyday.

Meet Thomas;

Thomas is strong, vibrant and soon-to-be new dad. He decided to join Metabolic Balance to address long-standing digestive issues that included lower abdominal pain, gassiness and alternating constipation and diarrhea.

As a result of his difficulty digesting food (poor digestion means nutrients aren’t being properly absorbed) he also struggled with chronic fatigue and resulting poor concentration. Thomas had a small weight loss goal but his digestion was the dangling carrot that instigated his health journey.

Thomas works full time at a demanding job and he admits that the first two weeks of his plan were quite challenging. Despite the extra effort and dedication required to stay on track, he sailed through the strict phase with flying colors.

Two weeks into his plan, Thomas was down 16 lbs. which was beyond his weight loss goal. We made some adjustments so he could continue without losing more weight. Although the amount of bloating, gas and discomfort was improved, he was still not quite where he wanted to be.

Eight weeks into his plan, Thomas was no longer experiencing digestive upset, his bowels were regular and he was enjoying better energy and focus.

The true test came after a very indulgent celebration meal when he experienced zero negative side effects, this type of meal would have cost him dearly in the past.

This was a sign that his body had built up enough resilience to tolerate the occasional indulgence – as it should.

Thomas was committed to taking charge of his health and in doing so is possibly preventing more serious health problems down the road. We’re not just what we eat – we’re what we can digest!

I’m so grateful that Thomas trusted me to be a part of his wellness journey. I’m amazed at his dedication and resolve and at how quickly his body thanked him for the changes.

Congratulations!

Here are a few words from him:

Q. What do you like best about Metabolic Balance?

A. The one thing I thought was very cool about this Metabolic Balance program was the fact that I was able to find out what foods are best suited for my body type. There were so many different varieties of foods that I’ve never had before so I got to experience new healthy foods for the first time that I quite enjoyed; it definitely got me out of my comfort zone.

Q. Talk a little about your journey so far?

A. I do have to admit this journey wasn’t an easy one but I’m really glad that I decided to take this big step into changing my eating habits. I know I’m building a good foundation so I can live a long and happier life.

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

A. I’m so glad that I had the pleasure to meet Kim. She taught me so much on what my body type needs to sustain a healthy digestive system.

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

Cheers to taking the reins!

Kim

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Top Tips For Surviving Vacation Time

Summer is here! It’s time to let loose and enjoy, we’ve all earned it.

We recently hit the road to go visit our daughter AND IT FELT GREAT to be going somewhere! The last thing on my mind was about behaving and being good.

But still…

Practicing a little tiny bit of strategic prevention will be a gift to yourself come fall time.

Yo-yoing isn’t kind to your body or your soul.

Here are my top tips to get through the summer holiday so you can hit the ground running this fall.

Top tips for surviving vacation time:

  • Aim to maintain. Stress has been high, it’s finally summer, be kind to yourself! Vacation time isn’t a time to be trying to lose weight but you can aim to maintain the weight you’re currently at.
    Continue weighing yourself every day (or as much as possible) . Keep yourself accountable and make micro-adjustments rather than falling asleep at the wheel and then waking up an angry camper in September.
  • 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. This is a biggie. 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.
  • 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 that delicious food and if you’re lucky enough to be enjoying your food with other people, enjoy them too.
  • Take some extra time during your vacation 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.
  • Alternate alcohol and water. Drink and be merry but be kind to your liver. Our livers bear the brunt of our overindulgences. Alternate alcoholic drinks with a big glass of water or keep some sparkling water handy to enjoy between toasts.
  • 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.
    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.
  • 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 or pack a magnesium supplement.
  • 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 zzzs
popping open a bottle of bubbly on the beach

popping open a bottle of bubbly on the beach

beach bonfire

beach bonfire

Positive change never comes from punishing, hateful self-talk. Sustainable change happens when we step into our lives and take full responsibility. You’ve got this!

Contact me if you’d like to book a free 30 minute discovery call to see how you can take your health to the next level.

Wishing you a restful and kind summer vacation.

Cheers,

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An Argument For Real Food

Why should you go through all of the trouble to cook your own food when you could just buy it?

We have countless fast, made-for-you meal options, aisles and aisles of tasty, cheap food.

Why carve out the time to do this for ourselves?

Because food manufacturers don’t really care about your health.

Take this podcast with you on your next walk or drive to help deepen why we need to be our own health ambassadors and why food and lifestyle changes really matter!

I’m so excited to be hosting my second online cooking class. I know the recipes that I’ll be sharing with you will be a great foundation for you to build on and will inspire you to continue making the small changes that will eventually add up to big health results. Health is a one-way street. As you start noticing the effects of a cleaner and more nutritious diet, you’ll be motivated to continue.

I recently had a client that was balking at cooking her own meals. Her heavy work load and proximity to so many great and tasty meal options created a lot of resistance around batch cooking and freezing meals.

I told her that anytime she purchased a prepared meal; even something as healthy-sounding as frozen black bean burgers, she was purchasing someone else’s batch cooking.

When you cook your own food, you ensure top quality ingredients and maximum nutrition. And there are ways to do it and hold down your day job.

What do you think your body does when it needs nutrients?

It signals hunger!

When you give your body processed, refined or empty foods, your body, (although getting plenty of calories) is left starving for nutrients. As you begin eating more wholesome, natural foods, you will notice cravings and ravenous hunger diminish.

Good quality meat and animal products are not bad for you. Factory-farmed meat and dairy is. When you learn how to source your food, you will get the benefit of maximum nutrients and know that you’re a part of the solution rather than the problem.

You’ll avoid using inflammatory fats and switch it up for good quality anti-inflammatory fats. Yes! Those cheap salad dressings that live on the grocery store shelf could be contributing to your joint pain, inflammation and heart disease.

It will be much easier to control the amount of carbohydrates you take in making it easier to maintain a healthy weight because restaurant food or meal delivery services like GoodFood are all carb-heavy.

You’ll avoid chemical flavoring agents and preservatives. Read a package label, if you can’t pronounce it, there’s a good chance that your body doesn’t know what to do with it either. These substances add to your toxic load contributing to body acidity, inflammation and disease.

Will eating the occasional additive, chemical preservative or processed food kill you?

Of course not. But these foods and ingredients have a cumulative effect on the body that does add up over time.

I challenge you to make a few of the delicious changes I propose. Your body and your taste buds will have you coming back for more.

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Love Your Home Cooked Food

A couple of years ago I had a friend over for lunch. When she asked me for the recipe of whatever I had made, I answered honestly; I hardly ever cook with recipes because I’m really bad at following them.

I use recipes for inspiration or for ideas for flavor combinations but my family can attest that I tend to go off the rails pretty quickly whenever I attempt to follow a recipe. My baking attempts are never pretty.

This friend suggested that I keep a notebook in my kitchen to jot down my kitchen creations.

I did and my food-smeared notebook is what I referred to when creating the Making Healthy Delicious Workshop

kim's kitchen creations notebook

kim’s kitchen creations notebook

Just like everyone, my life is busy. If I don’t have a plan, there’s a big chance that we’ll be calling for takeout or buying frozen dumplings from the grocery store.

Takeout and dumplings are always going to happen. When it happens so often that my pants start to shrink – it’s a sign that it’s time to rein things in.

I noticed that certain recipes kept coming back into my regular rotation and these were the meals that I was making in large batches and freezing. My number one rule is if it isn’t delicious, it doesn’t go into the freezer.

These are the recipes I’ll be sharing with you in my upcoming workshop. The ones that go in often and (most importantly) come back out and get gobbled up!

the inside of my freezer

the inside of my freezer

You’re looking at frozen containers of stews, soups, curries, broth, hummus, garlic butter a couple of meatloaves…, the dumplings are hiding in the back 😉 .

I want you to love your home cooked food.

I’ve designed the workshop so that you can cook along in your own kitchen. Once you sign up, you’ll be able to download a complete list of ingredients, all of the recipes as well as some bonus material that I know you’ll love.

The entire workshop will be recorded in case you can’t make it live.

I’ve limited the amount of spaces so reserve soon!

Share this with someone you love.

Cheers,
Kim

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What’s holding you back?

 

Laughing woman talking and preparing meals at table full of vegetables and pasta ready for cooking in kitchen

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.

What if I told you that changing up some of your old recipes or fallbacks for the new ones featured in this workshop will be the easiest thing you’ve done in a long time?

Delicious food is my first love. Health, vitality and prevention – is my passion. This workshop ties all of that together. I can’t wait!

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 get all the details and the list of recipes that we’ll be making.

Share this with someone you love.

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Making Healthy Delicious

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.

Kim


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
www.nutritionlecuyer.ca

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Dandelion Season Is Here

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.

Cheers,

Kim

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553762/
https://www.researchgate.net/publication/302959005_Hepatoprotective_properties_of_Dandelion_Recent_update
https://www.wnyurology.com/content.aspx?chunkiid=21667
https://www.rxlist.com/dandelion/supplements.htm

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What Happens When I Drop The Ball

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,

Kim

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
www.nutritionlecuyer.ca

 

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My Kind Of Fast Food

 

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.

Cheers,
Kim

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
www.nutritionlecuyer.ca

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Client Highlight: Meet Courtney

 

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!

Kim

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
www.nutritionlecuyer.ca

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