The pandemic was hard on my business like so many others.

Apparently people aren’t into overhauling their diet when they’re just treading water.

The good news is that business has picked up.

With a busier schedule, I’ve found myself having to practice what I preach.

As many of my clients know, a holistic approach involves looking at the whole person, and I’m constantly preaching self-care and stress management.


What I recently noticed was, I stopped taking the time to batch cook and my freezer started looking bare.

The result: more takeout, frozen pizza, store bought dumplings and quick pasta meals…

The result of that: A few (8) extra pounds, a little more sluggishness, a little more brain fog, sore stiff joints which lead to less activity, less motivation, more scrolling, more Netflix.

See the pattern?

Let’s be clear; I have nothing against takeout once in awhile and I never want to divorce pasta but it’s about the balance.

Correcting that involved a couple of tough decisions, some prioritizing and a little more discipline with the scrolling and the screen time.

I’m working at building up my meal reserves again because I know that:

Cooking my own food is a giant part of self-care and it does pay off in the long run.

I’ve gone back to making one batch cooking recipe per week. It usually goes like this:

-Monday after work, I grocery shop and gather up my ingredients. I also take an inventory of containers and labels and make sure I have everything I need . I may do a little prepping such as taking stuff out to defrost, washing the greens, soaking beans, chopping some of the veggies.

-Tuesday is usually my big recipe day and I try to book myself off around 4:00 or so and go straight to the kitchen.
It’s much less overwhelming because I’ve already been to the store and everything has been laid out the day before.

I even plan a light lunch on my cooking day because I know that if I have a little edge, I’m more motivated to taste, season carefully and really work at making my masterpiece delicious.

Golden Rule: It doesn’t go into the freezer unless it’s absolutely delicious. Working at seasoning carefully and making your food delicious is ESSENTIAL.

Committing to doing this on a weekly or bi-weekly basis ensures that I always have some healthy delicious go-tos when things get busy.

Some weeks it’s as simple as making a giant batch of homemade salad dressing, getting some sprouts sprouting or starting a batch of ferments…

What I know for sure; cooking my own food is foundational and key to staying the course and being at my best.


My gift to you:

This pea soup recipe is a regular part of my rotation. This recipe makes a large batch so you’ll have enough to freeze for busy days.

I sometimes struggle with getting enough legumes into my diet. This recipe is one of my solutions to that problem.

Legumes are super-foods providing beautiful fiber, prebiotics and protein. Eating legumes has been shown to stabilize blood sugar levels for the meal when they’re consumed and well into the next meal.

This is called therapeutic for folks with blood sugar issues.

This recipe includes some bacon. For folks that are in the early stages of their Metabolic Balance program and don’t want to mix proteins, or if you prefer going full-on plant-based, the bacon can be replaced by a few drops of liquid smoke.

For folks that worry that bacon has no part in a healthy diet. I say, first of all, source your bacon carefully (naturally raised without antibiotics and without preservatives). Secondly, rest assured that some saturated fats are beneficial when part of a balanced, nutrient-dense diet.

Top this soup with a generous helping of raw sauerkraut and you’ve got all your bases covered. A perfect quick, delicious lunch.


Reach out if you’d like to build on your self-care routine.

Cheers to making healthy delicious.

My utopian world has commercials on TV touting the benefits of wholesome natural foods the same way we now hear endless drug commercials.

Only the vegetable and whole food commercials won’t have the laundry list of side effects where the announcer has to speak at warp speed to fit them all in.


Cruciferous vegetables like broccoli, cauliflower and kale, contain a phytochemical called sulforaphane

Sulforaphane is a ROCK STAR. It should be a household word. Here’s why.

Sulforaphane:

neutralizes toxins which means it’s good for the liver
has anti cancer and anti-tumor properties
is an antioxidant which means it protects the heart
has anti-inflammatory properties
helps with diabetes by stabilizing insulin


So along with a regular intake of cruciferous vegetables, I’ve been getting my sulforaphane from broccoli sprouts.

It turns out that that broccoli sprouts can contain up to 100 X more sulforaphane than broccoli.

Translation. That means that eating 1 ounce of sprouts gets you the same amount of sulforaphane as eating 6 lbs of broccoli.

Broccoli sprouts have a slight peppery flavour that’s more similar to radishes than mature broccoli. Use them as a garnish, throw them into salads, sandwiches or smoothies.

Sprouts are easy to grow at home, check out the easy sprouting procedure HERE.


Sulforaphane is just one tiny example of the power of real food.

ALL whole foods contain their own signature blend of nutrients that has their own role to play in a healthy balanced diet.

Metabolic Balance relies exclusively on regular food that can be found in your grocery store.

Over 20 years of ongoing research has resulted in an extensive databank of what each specific food brings to the table in terms of nutrients.

Your meal plans is tailored to your individual needs based on your blood values, measurements, health conditions… even what you do for a living is factored in.

This type of advanced preventative nutrition has been used in agricultural animal nutrition for decades because prevention is cost effective, calling the vet and treating is not. I think it’s time for a little more prevention don’t you?

 

Join me for a free info session to see if Metabolic Balance is the right fit for you.

Cheers,
Kim

References:
https://pubmed.ncbi.nlm.nih.gov/9294217/
https://www.mdanderson.org/publications/focused-on-health/sulforaphane-benefits–how-leafy-veggies-like-broccoli-and-bruss.h13-1593780.html
https://www.tandfonline.com/doi/full/10.3109/09637486.2012.665043
https://www.verywellhealth.com/sulforaphane-5083128
https://blog.metagenics.com/post/2021/01/22/tips-for-daily-detoxing/

Switching to a healthier diet and changing habits has to be a win – win.

By that I mean it has to be delicious and it has to be easy, doable and sustainable.

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.


I’m sharing one of my old favourites with you.

It’s loaded with greens that supply a ton of nutrients (and don’t interfere with the flavour).

Nutritional yeast has a delicious cheesy flavour and it provides a ton of B vitamins (we burn through the B’s with stress). If you can’t find any, just add a bit more cheese.

For my clients that are following their plan and don’t want to mix proteins, you can omit the cheese and increase the amount of nutritional yeast.

This is a recipe I make ahead when I know the week will be extra busy.

I enjoy it best at room temperature or just slightly warmed but I have to confess it gets eaten straight out of the fridge sometimes.

It’s great for breakfast with a nice fruit platter or pair it with a tossed salad or some fermented vegetables for lunch or supper.

I also like to have some in the freezer as a quick, decadent breakfast when I have guests, especially around the holidays.

Get the recipe HERE

picture of frittata ingredients; eggs, vegetables, milk, flour and seasonings.

picture of frittata ingredients; eggs, vegetables, milk, flour and seasonings.

(I often stock up on eggs and greens and make a double or triple batch to have some on hand in the freezer.)

When I make a single recipe, I bake the frittata in the same cast iron pan that I used to sauté the veggies. I’m a fan of parchment to make cleaning up easier.

picture of frittata about to go into oven

picture of frittata about to go into oven


I hope you have fun with this and make it your own by switching up some of the veggies and adjusting the seasonings.

Once you get it right, scale it and make that precious kitchen time count.

Here’s to making healthy delicious.

Cheers!
oxo

Have pesky health issues been creeping up on you?

Are you on the fence about looking into your diet for possible answers? Are you worried that you’ll be in food prison and never get to enjoy your favourite treats ever again?

Stop worrying.

I’ve put together an info-packed workshop that will hit the spot.

In my upcoming Foods that Harm Foods that Heal workshop, I’ve distilled some of the most important messages that I repeat to clients again and again.

I’m not claiming that I’ll revolutionize your health in an hour, but I do hope to reassure you that addressing diet, even just in the form of some very basic swaps, isn’t the giant mountain you may perceive it to be.

Eating is personal – really personal.

For example; I have clients that intuitively gravitate towards a more plant-based diet while other clients would feel terrible if they tried to remove animal protein from their diet.

No two people are the same which is why cookie cutter diets don’t work.

The part I love the most with clients is witnessing their aha moments when they stop doing what they’ve always thought they should do and started paying attention to how they feel.

That being said, there are some sneaky ingredients that are just plain old nasty that have no place on anyone’s plate and especially not in your perfect body machine.

These culprits are concocted in labs and mainly serve the food manufacturer’s bottom line… more about that in the workshop.

On a personal note – I love food. It’s my raison d’être, my hobby and my passion. I’ve also witnessed first-hand what the loss of health can do to a person’s life as well as how it affects the people around them.

Good food is powerful prevention.

What I love most is bringing my passion for health and my passion for good food together as wholesome, natural food that is delicious and doable.

P.S. If you’ve worked with me before, this workshop will be a great refresher and motivator.


Now onto the recipe:

Do you have tomatoes coming out of your ears?

Fire up the BBQ side burner, pour a glass of wine and try your hand at this delicious marinara sauce.

If the thought of peeling pounds and pounds of tomatoes sounds overwhelming –no worries- you don’t have to peel the tomatoes for this recipe, all you’ll need is an immersion or wand-type blender.

diced tomatoes with skin on and anchovies

diced tomatoes with skin on and anchovies

I always add anchovies to my tomatoes sauces. The idea isn’t to taste the anchovy but it works miracles at elevating the sauce somehow.

An old friend gave me this tip years ago (thanks Dave) and I always have anchovies on hand because of it. If you’re not crazy about anchovies, you can omit them or use half the amount.

I like to make a giant batch that I freeze in small bags or containers to have on hand as a shortcut in many recipes.

(This is called healthy fast food folks!)

frozen bags of marinara sauce

frozen bags of marinara sauce

I always make the sauce neutral and add whatever different flavours I want to it depending on what I’m making.

For example, you could pull out a frozen container of basic marinara, add in some cream and some fresh basil and enjoy it over grilled zucchini and eggplant with melted cheese.

You could add in some chopped bell peppers and a little heat (chili flakes or jalapenos) and enjoy the sauce over pasta or even with a piece of chicken or fish.

I make these Swiss chard rolls with ground pork, wild rice, lots of mint and finish the whole thing with the marinara sauce and a touch of cream… yum.

No matter how you unleash your crazy in the kitchen, I hope you have fun with this one.

Click here to download the marinara sauce recipe

Cheers,
Kim

Food is powerful.

I believe we can have it all; delicious food, great health and vitality, easy weight maintenance, better hormone balance and less inflammation. All this is possible without cravings, feeling deprived or without living in a restrictive or punishing diet mentality.

I also think we have way more power over our health than we’ve been led to believe.

Many common diseases and health problems are preventable and avoidable.

We are a bit of a band-aid society. We’re really quick to slap band-aids on symptoms and never slow down enough to address the root cause of all those pesky symptoms.

Think acetaminophen or ibuprofen for headaches or joint pain, cortisone cream for skin issues, antacids for heartburn, antihistamines for hay fever… pharmacy shelves are overflowing with solutions for the thing that ails you.

Have you ever thought that the thing that is ailing you is a red flag your body is sending out to signal that all is not well?

Our bodies are incredibly resilient and forgiving but if we continue to squash symptoms without addressing the root cause, the body will eventually force you to listen.

It’s called disease and it’s usually the result of years of imbalance and suppressed red flags.

An ounce of prevention is worth a pound of cure.

If any of this resonates and you feel like you’d like to address some of your red flags, contact me for a free 30 minute discovery session.


I also firmly believe that healthy food can and MUST be delicious.

Check out this delicious summer recipe.

Gaspacho fits into my win-win category. It’s delicious, easy (no cook), elegant and you can make it ahead. It’s also a great way to use up those beautiful fresh garden tomatoes that start coming at us by August.

I love serving this wonderful cold soup in a fancy long-stemmed glass as an appetizer that guests can enjoy while standing and mingling.

Garnish it with a sprig of something fresh or a sliver of lime and a dollop of sour cream and bam! Fancy, fun and tasty.

I hope you enjoy.

We’ve got things to do, places to be, people to see! Whoooeee, feels good to say that doesn’t it?

We have earned the right to spend some time outside the kitchen. Which is why all of the recipes I selected for my upcoming workshop are designed to deliver maximum flavor and can be made ahead.

There’s no getting around cooking your own food when you’re concerned about health or weight. It may as well be delicious.

Cook smart not more!

Having things ready to go in the freezer is a lifesaver. I want to show you how to maximize your time in the kitchen without sacrificing on taste or quality. Meal prep should be a rainy day thing.

Did I mention it’s going to rain on June 20th? O.K. I’m not 100% certain of that but either way, the workshop will be recorded.

You’re looking at my supper last night; aka Sexy Meatloaf (it was a delicious one pot supper with enough leftovers for two or three lunches)

This is one of the recipes that we’ll be making together and it’s a staple in my freezer.

Yesterday was busy and I hadn’t taken anything out for supper.

So here’s the play by play:

4:27 tuned on oven
4:28 pulled frozen meatloaf from the freezer

frozen meatloaf

frozen meatloaf

4:32 frozen meatloaf in oven to brown
4:32 to 4:42 veg and ingredient prep

prepped vegetables, spices and seasonings

4:42 broth, beer, onions, cloves, bay leaves and carrots went into the pot with the meatloaf
4:43 to 5:35 went to store, went to garden center, back home, unloaded car, puttered in garden, emptied dishwasher, did lunch and breakfast dishes
5:36 baby potatoes went in pot
5:37 to 6:00 chatted with hubby on porch
6:01 mushrooms, cauliflower, broccoli in pot
6:15 kale and tomato in, meatloaf out
6:16 to 6:24 set table, sliced meatloaf, poured wine
6:25 supper

The tips and recipes that I will be sharing in the Making Healthy Delicious workshop are all the ones I use in my regular rotation.

The amount of spaces are limited so reserve soon!

I look forward to cooking with you.

Share this with someone you love.

Cheers,
Kim

This picture below sums up why I do what I do.

healthy senior couple riding a cool Vespa

This is what I want my retirement to look like. Fun, happy, productive, a little off the wall…

Is eating healthy an absolute guarantee that I’ll be lucky and age gracefully and painlessly? No, but it can’t hurt to at least put the odds in my favor right?

I’m sure no one would choose hanging around in waiting rooms over tooting around on a cool Vespa, so why not start stacking your odds now?

There’s a lot of overwhelm and confusion surrounding diet and lifestyle changes. There’s so much contradictory information out there that it can easily become paralyzing.

So how do you begin to sort it all out and cut through all the noise?

The key is to just start.


I’d like to invite you to a friendly challenge; all you’ll have to do is add this one thing in at breakfast.

Just two weeks of super-nourishing yourself. You won’t have to cut anything out or change anything else in your life.

Throughout the two weeks, you’re going to pay attention to your digestion, your energy, your weight, your cravings, your inflammation, your skin, your bowels…

I’m not claiming that this one thing will fix all of your problems, but you may just notice a shift.

Hopefully the shift will inspire you to continue finding ways to incorporate more and more of the good stuff into your every day.

Health is a one way street and once you start feeling better, it’s usually pretty addictive.

One thing is certain; giving your body more nutrient-dense foods can never hurt.

The clip you’re about to watch was inspired by a recipe I shared in last year’s online cooking workshop.

You’ve probably seen more polished videos before but if this helps get you past not being a smoothie person, and just giving it a try, then it will be worth it.

Watch the video here
Get the recipe here

If you’re interested in finding ways to incorporate more healthy into your everyday, then consider joining me for a fun and delicious online cooking workshop.

Get all the details here.


A recording of the entire workshop will be sent out to everyone who signs up.

Spaces are limited so share this with someone you love.

I look forward to cooking with you,

 

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

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