KM Nutritional Therapy

I highly recommend trying chicory coffee and incorporating it into your daily routine ☕️

It offers so many health benefits and reduces the harmful effects of caffeine such as disturbed sleep, increased blood pressure, gastrointestinal distress (heartburn, acid reflux, irritation of the stomach lining), fatigue, headaches, irritability, anxiety, dehydration, and so on… ❌

1-2 cups of coffee a day (without sugar or sweeteners) are fine, but I would highly suggest alternating it with chicory coffee or herbal tea and avoiding caffeine after 3pm 🕒

Pregnant women, however, should avoid caffeine altogether due to the potential risks to the fetus🤰

It’s been a year since my last post, and I must say, a lot has changed. 🫢

On a personal note, I got married, embarked on a journey of pregnancy, and welcomed the most precious gift into my life - baby Arthur🥰 Along the way, I visited 9 different countries and forged meaningful friedships with amazing souls.💫

Professionally, I’ve reached a significant milestone by serving my 500th client. I’ve had the privilage of working in Monaco’s best private sports club as well as the most luxurious beauty institute. I’ve helped patients reverse conditions once considered untreatable. I’ve actively participated in various nutrition and wellbeing seminars, attended hundreds of webinars to continuolsy grow and develop professionally.📚

A lot has unfolded in 2023 and I’m increadibly grateful for every experience. However, my greatest joy and accomplishement at the moment is nurturing this beautiful boy who has stolen my heart💘

Are you getting ready for the spring season yet? ☀️🌷

Now it’s the best time to detox your body and shed those excess winter kilograms by taking part in my weight-loss nutrition program 📝

You’ll be pleasantly surprised at how much of a difference healthy eating can make to your appearance and well-being 😌

All nutrition programs are customized to your goals and needs. I’ll provide each of you with a personalized nutrition plan, exciting recipes and exercise plan ✔️

Go to programs page on my website and book your package today 💌👇🏻

https://kmnutritionaltherapy.com/programmes/

Missing those delicious breakfast 😍

This porridge was so good! Sharing the recipe:

• Buckwheat
• Tahini
• Banana
• Blueberries
• Sesame seeds
• Puffed rice crumble

Let me know if you like it !💕

All you need to know about fats! 🥑🍳🤯

Did you know that essential fatty acids are required for healthy skin, cell membranes, nerves, joints and to help with the absorption of fat-soluble vitamins A, D, E and K ?💊

Go to my website and read the new blog post about different types of fats and learn why fat is essential to our body 📖

Discover which fats I consume on a daily basis and which oils I use for cooking 👩🏼‍🍳🥥

Happy YOU Year!😌✨

Leap into the New Year with real resolutions - and make them stick📝

Go to my website and read the new blog post about 10 powerful strategies for reaching your health goals💥🚀

Wishing you all a very happy and healthy New Year!🥳

#2022

Happy Holidays everyone!🎊😍 Wishing you a magical Christmas Eve with your loved ones 🥰❤️ May your holidays be full of warmth, peace and joy 💫✨

🎄✨Low GL Christmas Cake✨🎄

This cake was created for those with blood sugar problems and digestive issues such as IBS, but it is also great as a delicious, low GL substitute for the real Christmas pudding (as long as you keep to a small/medium slice🤭).

Note that because it has a low sugar and alcohol content, it will not keep for more than a week but can be frozen.❄️

INGREDIENTS:

• 170g pitted prunes
• 115g dried apple rings
• 115g dried apricots
• 50ml Brandy or tea
• 1 small apple, grated
• Zest and juice of 1 orange
• 1tsp ground ginger
• 1⁄2 tsp ground cinnamon
• 1⁄2 tsp fresh grated nutmeg
• 1tsp vanilla essence
• 150g coconut oil
• 70g raw honey
• 4 medium eggs
• 85g ground almonds
• 85g rice bran (or wholemeal flour)
• 1tsp gluten-free baking powder

METHOD:

1. The day before you make the cake, chop the dried fruit into a bowl and pour over the Brandy/tea. Leave overnight (stirring as you are passing / when you can).

2. Line a 20cm deep cake tin with a double layer of greaseproof paper. Set the oven to 150 C fan assisted or 160 C if not fan assisted/gas mark 2).

3. Melt the coconut oil and mix with honey, then stir in the chopped fruit, orange zest and grated apple. Add the vanilla and spices and beat the eggs in, one at a time. Don’t worry if it looks a bit curdled, it will be fine!

4. Stir in the ground almonds, rice bran and baking powder thoroughly. Finally stir in the juice from half the orange to start with, adding more if necessary to make a soft consistency.

5. Pour into the cake tin and level the top. Tie a double thickness of baking paper around the outside with string.

6. Bake for 1 and a half hours – 2 hours until a skewer comes out clean. If the top is getting too dark, put a piece of foil over it. As soon as it is cool enough to touch, put a piece of foil tightly over the top and leave until completely cold – this softens the top of the cake.

7. Remove from the tin and wrap in a double thickness of foil.

Enjoy🤗💫

Are you ready for Christmas?🥰✨🎄

Here are some ideas how you can have a great time without either depriving yourself or putting on lots of weight 🤭

1. Don’t try to diet over the festive period.❌

Set a maintenance goal instead. This is more realistic and much more achievable. This will give you the freedom to enjoy yourself without the feelings of deprivation or the pressure to rebel.

2. Take low GL dishes with you to parties.🥘

There are some fab recipes in the Holford Low GL cookbook that everyone can enjoy.

3. Normal routine tends to go out of the window over Christmas.🥴

However, make sure you don’t forget about yourself and still take the time to plan your food. That way, you will still have the right choices in the house and it will be much easier for you to succeed.

4. Don’t go to a party hungry.🤤

If you do, you will be getting your body’s urge for sugar.

5. Make good alcohol choices.🍷

Avoid creamy or sweet drinks. Try to drink with food as this will reduce the impact of the sugars on your bloodstream.

6. Try and continue with your exercise program.🏃🏼‍♀️

If your usual classes aren’t running, choose other options instead e.g. brisk walks with friends and family.

7. Be gentle with yourself.😌

If you do happen to overindulge, enjoy whatever you are indulging in and get back on track afterwards.

8. Drink plenty of water.💧

This will encourage you not to overeat and will also improve how you feel the next day!

9. Watch your portion sizes.🍽

Particularly fast release carbohydrates and fats.

10. HAVE FUN! 🎉🎁

Christmas time is all about chocolate🍫😍

If you are a chocolate lover like me, then you have to try this healthy treat👇🏻It's so delicious and so easy to make💯

CHOCOLATE, CRANBERRIES & NUT CLUSTERS

INGREDIENTS:

• 100g dark chocolate
• 15g dried cranberries
• 40g pecan nuts
• 5 Nairns rough oatcakes or ¾ cup whole oats
• 2tsp honey
• 40g flaked almonds

METHOD:

1. Melt the chocolate in a glass bowl set in shallow water over low heat.
2. Blend all the ingredients except for the flaked almonds in a blender until roughly chopped.
3. Add the mixture with the flaked almonds to the melted chocolate and coat through.
4. Spoon into 10-12 cake cases.
5. Chill in the fridge until set.

Let me know how you like it 🤗

It’s that party season again!🥂🥳🎁

Next week I’ll be sending to those who subscribed to my mailing list a Christmas Survival guide 🆘

I’ll share with you some tips on how to have a great festive season without either depriving yourself or putting on lots of weight 🤫

You will receive some ideas for what healthy and delicious choices you can make in order to look good and feel fabulous in January 🌟😍

If you haven’t subscribed yet, head to my website to download the Mindful Eating Journal and you will be added to my mailing list 💌

🤩🍌Sundays call for Banana Bread🍌🤩

Try this healthy recipe that I love 👇🏻

• 3 medium ripe bananas
• 1/2 tsp pure vanilla extract
• 2 eggs
• 3 Tbsp coconut oil, melted
• 2 tbsp maple syrup or raw honey
• 3/4 tsp baking powder
• 3/4 tsp sea salt
• 1/2 tsp ground cinnamon
• 3/4 cup unsweetened almond milk
• 1 1/4 cup almond flour
• 1 1/4 cup oat flour
• 1 cup pecans

METHOD:

1. Pre-heat your oven to 180°C.

2. In a large bowl stir together the almond flour, oat flour, baking powder, sea salt, and cinnamon. 

3. In a separate bowl combine the mashed banana, eggs, coconut oil, almond milk, maple syrup, and vanilla.

4. Fold the wet ingredients into the dry until a batter is formed. Lastly, fold in the chopped pecans — reserving some to sprinkle over the top of the bread. 

5. Transfer the batter to your lined baking tin. Lay the two halves of the whole sliced banana on the top and sprinkle over the reserved pecans.

6. Bake the banana bread for 45-50 minutes or until a toothpick inserted into the center of the bread comes out clean.

7. When the bread is done remove from the oven and allow to cool slightly before removing from the tin. Slice and serve warm or room temperature.

Bon appétit 😋

What helped me to recover from COVID-19❤️‍🩹

I finally got COVID for the first time. It wasn’t the most pleasant experience but I guess all of us will need to go through it.😷

Many of you were asking what were my symptoms. So it first started with a sore throat, then fever, then my taste changed and finally bone/muscle aches and cough.

Here are some tips that helped me get over it much faster and with less severe symptoms.🙏🏻

1. Hydration - I had at least 3L of liquids. Most of the time thyme tea with lots of fresh ginger. 🫖

2. Sleep - so important when you are sick. I had 10h of sleep a night. If you are not able to sleep for 10h then have a nap during the day.😴

3. Fresh lemon juice - I was drinking fresh lemon juice (from 2-3 lemons) mixed with water throughout the day. 🍋

4. Berries - a large bowl every day. Berries such as blueberries, raspberries, redcurrants and blackberries.🫐

5. Fruits - at least 3 high vitamin C fruits. Such as kiwi, clementines, apples, oranges.🥝

6. Warm food - 5 handfuls of cooked vegetables a day + a source of protein with each meal.🥘

7. Sugar - avoid any added sugar or processed foods. Sugar reduce vitamin C absorption.🍭

8. Supplements - zinc picolinate 50mg (in 2 divided doses), vitamin C 1500 mg (in 3 divided doses), vitamin D 4000 IU, echinacea 2500 mg (in 3 divided doses), 1 tbsp of bee pollen. Note: if you are on any medications make sure to speak with your doctor before taking any supplements. 💊

9. Mindfulness and meditation - was essential for healing and recovery.🧘🏼‍♀️

Let me know how was your COVID experience and which remedies did you use?🤒

🚨BLACK FRIDAY OFFER🚨

50% discount on all health transformation programs and packages!!💥

If you want to lose weight, restore hormone balance, increase energy & vitality then this offer is for you.😍

Don’t miss a chance to rediscover freedom from food and reach your health goals with a bespoke nutrition and lifestyle plan.📝

Head to https://kmnutritionaltherapy.com/programmes/ to claim your 50% Off. 🎁

Discount code: blackfriday50

The offer is available for 24 hours ⏰

JOURNALING📖✍🏻

Why I recommend journaling while on mindful eating journey.👇🏻

✔️ Learn to experience your feelings without food – notice when you use food to cope with your emotions.😣

✔️Track your progress – reflect on the process of Mindful Eating and what you notice.📈

✔️Focus on balance and moderation – the aim of this programme is not to be restrictive but start to become aware of the foods you usually choose and any cravings you experience outside of your mindful meal.🍽

✔️Notice when your habits change - the more you use your journal, the more you will notice when your habits begin to change.📝

You don’t have to be prescriptive about what you write. Note anything that comes up - your ups and downs, feelings about your body, or even just a stream of consciousness!

If you want journaling to work for you, it is essential that you are completely open and honest with yourself.❤️

NOTE📌 This is not the same as a food journal. You are getting different things from it, writing down more about what you feel as opposed to putting a number next to the food. Make sure you are also keeping all judgments and criticisms of your food away.

If you haven’t grabbed your Mindful Eating Journal & eBook yet, press the link in bio to download them now! 💌

🌟NOTICE WHY YOU EAT🌟

Over the years, especially if you have been a regular dieter, you may have learnt not to trust your body’s messages, and perhaps you had forgotten that eating had anything to do with being hungry.🤕

This week I'll ask you to get into detective mode to uncover why you eat.🕵🏼‍♀️You will not do this with the intent of bringing judgement. Just to notice.😌☝🏻

☑️EXERCISE:

Think back to the last time you ate.🤔Did you look at your watch for your cue or to see whether it was time to eat?🕐 Did you have an appointment for lunch, maybe? Or perhaps you walked past a shop window and THEN decided you really needed a cake just like the one you saw in the window.🍰

Or...?

✔️You were offered food.🍕
✔️You ate at your desk or in front of the TV or in the car.🚗
✔️You were sad and needed to be comforted.😪
✔️You were angry.😤
✔️You were bored.😑
✔️You were happy and wanted to celebrate.🥳
✔️You saw something you fancied.🧁
✔️You were upset and needed a treat.🍫
✔️You were nervous.🤬
✔️You weren’t sure when you’d get the next chance.😏
✔️You’re not really sure why.🤷🏼‍♀️
✔️Other __________________________

That’s what it’s like over where you are, and it’s OK.❤️As you go through the week, bring your awareness to the other meals you are eating. You are not trying to turn more of them into ‘mindful meals’ but tune into the why and when of your meals.💭

Awareness is the key to mindful eating.🤗

The Hunger Scale⚖️🙌🏻

You were born knowing how to eat what your body needed. Over time, you have learnt how to manually override these instincts. Mindful eating will help you to feel more in touch with what your body needs.💖

At the beginning and also after your mindful meal, be honest with yourself about how you feel. Don’t decide anything about yourself and your hunger. Just notice where you are.😌

If you’re experiencing a 3 or a 4, you can probably go without eating for a little more but if you’re at a 1 or a 2 then you will definitely want to eat something now.🤤

If you frequently find yourself at 8 and upwards, then that is why you are experiencing weight gain, and it’s likely that you are eating because of your emotions rather than for what your body needs.😔

When you eat next time, try this...👇🏻

As soon as you get to a 5, STOP. Wait for 20 minutes and see if you are still hungry. If you don’t give yourself a break at that point, you could easily end up at an 8 or a 9 so be sure to stay focused on your feelings of hunger.🍽

Good luck tuning into your body’s needs🥰❤️

Are you enjoying your Mindful Eating eBook so far? 📕😍

We’re going to start by focussing on one thing: eating one meal mindfully every day for 2 weeks.🍽

Your mind will wander off, and you will find yourself thinking other thoughts like ‘what about the dog?’ and ‘did I put the washing on?’🤔 This is normal. Just gently bring it back.

The goal is to focus on just one meal a day and not more. This is not a competition, and the exercise is best started with one meal.☝🏻It will probably be most convenient to have this meal be breakfast or lunch rather than dinner, which tends to be more of a social engagement.👨‍👩‍👧‍👦 It also doesn’t need to be the same meal every day.

If you haven't downloaded the eBook yet, do it now to read the guidelines on what to do exactly when you eat that one meal of the day. You will find 8 steps on how to do so.😌

You may notice you don’t want to finish a meal, and that’s OK.

🎯THE GOAL:

Slowing down and focussing is the goal, not eating less per se. Your stomach takes a while to feel full.🤰Over time, mindful eating will naturally lead to eating less, because you will experience the meal more fully, and it will, therefore, be more satisfying.😋

My eBook is finally out & ready for you to download!👏🏻🎊🎁

Learn how to make peace with food and end your struggle with overeating! 🤐

You’ll discover inside:

✔️What’s mindful eating?
✔️ 8 steps to mindful eating
✔️ How mindful eating can help you lose weight?
✔️The Raisin meditation
✔️The hunger scale
✔️Mindful eating journal
✔️”My thoughts & feelings” diary

It’s time to rediscover freedom from food and finally reach your ideal weight without ever needing to diet again 🙌🏻🙏🏻

Press the link below and claim your free gift 💝

https://kmnutritionaltherapy.com/free-ebook/

Can you remember what you ate yesterday, why, whether it tasted good, and how you felt afterwards?🤭

Mostly, when we eat, we do so on autopilot. There are actually a lot of mechanics that go into eating, a lot of processes and sensations, and we have trained ourselves to do it without a second’s thought.🙄

Being able to inhale a sandwich before dashing to a meeting or a bag of crisps in the car between other commitments is convenient, which somehow makes it feel like your friend. But it’s not.😞

How would it feel if you could regain control around food and learn to appreciate all the flavours and delights of eating well?😋

Soon I'll be sharing with you my free Mindful Eating ebook, which helped so many of my patients.🎁

Mindful eating is more than eating slowly, without distraction. It is the key to a whole new world.🙏🏻

It's an awareness of when and why you eat, and this can be a huge catalyst for changing habits.🍽

It's eating with the intention of caring for yourself and with the attention needed so that you can notice and enjoy more.💖

We were born with an instinct for how much to eat, but we've become disconnected. We’ve un-learnt to read our body’s signals. That's why we often end up being out of control around food.🤕

In my ebook, you will learn how to reconnect to these instinctive signals, become more present with food and your choices!💝

Do any of these describe you?👇🏻

🤢 Eating past full and ignoring your body's signals
😪 Eating when emotions tell you to eat (i.e. sad, bored, lonely, stressed...)
🍩 Eating emotionally comforting foods
👩🏼‍💻 Eating and multitasking

If you answered YES to some of the above, you most probably are an emotional eater or mindless eater.

When you're physically hungry, almost anything sounds good - including healthy stuff like vegetables. But emotional hunger craves junk food or sugary snacks that provide an instant rush. You feel like you need cheesecake or pizza, and nothing else will do.🍕🍰Emotional hunger often leads to mindless eating.

Mindless eating happens when the brain is distracted and the person is not aware of what or how much food has been consumed. This occurs when we eat when working, driving, reading, watching TV or other electronic devices. The result of this is overeating.🤰

The good thing is that there is a solution to your problem!🆘

Next week I will be sharing with you my new e-Book which will teach you Mindful Eating practise. 📖 This practise is life-changing and has already helped so many of my patients🙏🏻💖

Stay tuned to download your FREE gift 🎁

🌟A journey of a thousand miles begins with a single step🌟

Are you ready to step off the diet treadmill⁉️

Have you tried to be healthier, done all the latest exercise fads and yet nothing has worked...😔

Wouldn’t it be great if you could eat delicious foods and feel great, full of energy, lose that weight and be the happier you?🤩

I'm here to help you rediscover the joy of food again, without feeling guilty or deprived💛

Take that first step today by booking a FREE 30-min health review call worth €70🎁

During your call we will discuss your health concerns and I will give you some initial tips to start you heading in the right direction📝

Click the link in bio to book✔️

Have you exercised today?🤸🏼‍♀️🤩

Regular exercise has been shown to increase your metabolic rate, helping you burn more calories and lose weight. While reduced calorie intake will lower your metabolic rate, delaying weight loss 😥

This happens because muscle cells are metabolically more active (need more energy) and burn more calories than fat cells 💪🏻

The more muscles you have, the bigger your resting energy expenditure, which means that your body burns more calories “while doing nothing”😍

So the time you spend working out brings benefits long after you stop sweating 🥵

As the temperature dips, there’s nothing better than a warming curry🥘😌

This gorgeous vegan curry is one of my favorites. It’s full of immune boosting antioxidants💥

INGREDIENTS:

• 2 tsp olive oil 
• Red onion, finely chopped
• 4 garlic cloves, finely chopped
• Ginger a thumb-sized piece, finely grated
• 6 curry leaves (optional)
• 2 tsp ground cumin
• 2 tsp ground coriander 
• 1 tsp ground turmeric 
• 2 medium sweet potatoes, cut into chunks
• 75g red lentils 
• 400ml tin coconut milk 
• 400ml vegetable stock 
• Fresh coriander, a handful, torn
• 1 lime, cut into wedges

METHOD:

1. Heat the oil in a large pan over medium heat and cook three-quarters of the onion for 10 mins until softened.
2. Add the garlic, ginger and curry leaves (if using) and cook for 2 mins.
3. Add in the spices and cook for 1 min.
4. Stir in the sweet potato and lentils, then add the coconut milk and stock.
5. Stir well, bring to boil, then simmer for 15-20 mins until the potatoes and lentils are cooked through.
6. Add a splash of water if it looks a little dry.
7. Season to taste, then tip into bowls and garnish with the remaining chopped onion and the fresh coriander, and a lime wedge for squeezing over.

Bon appétit 😋

Evening stroll with my baby 🐶❤️ so blessed to live in a such a beautiful city!🌆

DO YOU....

✔️Get a burning sensation or feeling of indigestion in your stomach?
✔️Use indigestion tablets?
✔️Often have an uncomfortable feeling of fullness in your stomach?
✔️Find it difficult to digest fatty foods? ✔️Often get diarrhoea or constipation?
✔️Feel bloated?
✔️Often feel nauseous?
✔️Often belch?
✔️Fail to have a bowel movement at least once a day?

A healthy digestive system is the cornerstone of general wellbeing, and the liver plays a key role. It is responsible for making bile, which helps you digest fats. When the liver is not functioning optimally, this can result in poor digestion of fats, weight gain, intolerance to fatty foods, bloating, constipation, irritable bowel syndrome (IBS), and stomach pain.

Follow my future post for some tips on how to boost your liver function💥

My happy place…🧘🏼‍♀️✨

So blessed to live on this beautiful earth 🌍 and appreciate every little moment life sends to us 💖

Dry Skin Brushing!😶‍🌫️

Great way to improve lymphatic drainage, detoxify your body and rejuvenate your skin😌✨

It’s a daily body massage with a natural- fiber bristle brush.

How to do it? 👀

Start “body brushing” before you shower (on dry skin) and brush towards your heart (starting at your feet & moving up your body) to boost circulation and encourage detoxification🫀

Do it for about 10-15 minutes a day, preferably in the morning and always BEFORE a shower 🚿💖