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Gaspacho Recipe

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.

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Who Says Meatloaf Can’t Be Sexy?

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

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Smoothie Challenge

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,

 

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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 | [email protected]
www.nutritionlecuyer.ca

 

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