KimT Health

Tasty Tuesday - Healing Chicken Soup
1 Tbsp. Olive oil
1/2 c. chopped celery
1 c. chopped onions
5 cloves garlic, minced
2 c. chopped carrots
1/2 tsp. salt
1/2 tsp. pepper
1 tsp. chopped parsley
1/2 tsp. thyme
1/2 tsp. tumeric
1/2 tsp.saffron
4 bay leaves
1 lb. chicken breast
4-6 c. chicken broth
In a large pot, heat olive oil on medium heat, add celery, onions and garlic and sauté for about 5-10 minutes. Add carrots and spices and cook for 5 minutes. Place chicken on vegetables, cover with chicken broth. Cover pot and bring to a boil, then reduce heat and simmer for 1 hour. After 1 hour, remove bay leaves and discard. Remove chicken and shred it with two forks, then return shredded chicken to the pot. Squeeze 1/2 of a lemon into pot, stir, enjoy! Enjoy the many health benefits of turmeric and saffron.

Tasty Tuesday (a tad late)
Crunch Cabbage Salad with Almond Butter Asian Dressing
1 head of kale or 4-5 cups of spinach
2 Tbsp. olive oil
2 Tbsp. sesame seeds
2 Tbsp. sunflower seeds
2 Tbsp. coconut oil
1 tsp. Himalayan sea salt
½ head of purple or napa cabbage, shredded
½ avocado, cubed
½ c. carrots, shredded
½ red onion, thinly sliced

Melt coconut oil in pan over medium heat, add onions and a pink of salt. Slowly cook until caramel brown. Shred cabbage and carrots with a mandolin. Mix olive oil with ½ tsp. of salt and massage into kale leaves. Add avocado, seeds, and top with onions. Top with Almond Butter Asian Dressing.
Almond Butter Asian Dressing
2 Tbsp. almond butter
1 Tbsp. shallots, minced
1 clove garlic, minced
1 ½ tsp. ginger root, minced
¼ c. lime juice, freshly-squeezed
½ c. orange juice, freshly-squeezed
¼ c. apple cider vinegar
½ c. water
2 tsp. tamari or coconut aminos
2-3 tsp. toasted sesame oil
Pinch of Himalayan sea salt
Combine all ingredients in blender, blend for 20 seconds.

Wondering what diet is best when hormones are wreaking havoc on your body?? Come to Plank Pilates this Friday at noon to learn about what you should be eating and doing to feel your best.

Home It’s rare for anyone to get an hour to explore their wellness goals with a trained professional. As an Integrative Nutrition* Health Coach, I create a supportive environment that enables you to identify and achieve your goals. Throughout my education, I have been exposed to the most cutting-edge d...

Tasty Tuesday - Lemon-caper Tuna Salad
1 (5 oz.) can wild albacore tuna, drained
2 Tbsp. chopped parsley
2 tsp. pine nuts
1 tsp. capers
1 Tbsp. minced onions
1 Tbsp. extra virgin olive oil
½ tsp. grated lemon zest
1 Tbsp. lemon juice
½ tsp. Dijon mustard
Salt & Pepper
½ c. cucumber slices
In medium bowl, combine tuna, parsley, pine nuts, capers, and onions. In a small bowl, whisk together olive oil, lemon zest and juice, mustard, and salt and pepper. Drizzle over tuna mixture and toss to combine. Serve with cucumber slices. I don't typically like tuna salad, but I like this.

Have your tried losing weight with little to no results? If so, there's a chance that hormone imbalance is at the heart if it. Join me this Friday at Plank Pilates at noon to hear how you can get your hormones in better balance to feel your best and lose weight.

Join me next Friday at noon for a free health workshop where I will be explaining the different hormones that can cause women to gain weight and what you should be doing and eating to loss weight and feel your best. Friday, March 18th, at Plank Pilates, 5001 W. American Prairie Dr.

Tasty Tuesday - Avocado Chicken Salad

2 cloves garlic
½ lemon
1 tsp peppercorn
¼ red onion chopped
1 Tbsp. dill
2 chicken breasts
½ c. mayo
1 avocado mashed
½ c. chopped celery
Pink Himalayan salt
Ground black pepper

1. In a large sauce pan bring 4-5 cups of water to a boil. Add garlic, lemon, peppercorns, onion, dill, and chicken breasts. Cover and simmer for 20-25 minutes until chicken is cooked. Shred chicken with two forks.
2. In a medium bowl, combine mayo, avocado, celery, dill, and shredded chicken. Season with salt and pepper and mix.
3. It’s best to chill for 30 minutes, but can be eaten right away. Serve as is or in lettuce cups.

Join me at noon on Friday, March 18th at Plank Pilates to learn about women's hormones and what you should be eating & doing to feel your best.

Tasty Tuesday - Roasted Broccoli & Cauliflower with Parmesan
1 head of cauliflower
1-2 heads of broccoli
3 Tbsp. avocado oil
1 1/2 tsp. garlic powder
1 1/2 tsp. sea salt
1 tsp. pepper
3/4 c. parmesan cheese
Preheat over to 400 degrees. Line a baking sheet with parchment paper. Toss cauliflower and broccoli with oil, garlic powder, salt and pepper in a bowl. Spread on prepared baking sheet. Bake for 15 minutes. Stir & sprinkle with parmesan and cook for another 10-15 minutes. Delish!

Do you want to lose a few pounds, tone up, add some healthy recipes to your rotation, or need a health reset? If so, join me for my March “Clean 15” where you will be given daily recipes, info on what to eat, a basic understanding on macronutrients & blood sugar balance, Fab 4 smoothies, health tips & support that will take you into spring feeling great?
The Clean 15 will start on Monday, March 7th. You will receive your first email on Sunday, March 6th. RSVP by 3/2. Cost is $40.
Reserve your spot TODAY!
PS- If you are feeling overwhelmed by your health and looking for greater support, I also offer a 6-month program that works one-on-one with you to address your specific health goals/needs.

Intermittent Fasting (IF) can be a useful tool. It helps shift your metabolism into a fat-burning powerhouse. Some of the benefits include reduced hunger, balanced blood sugar, increased energy, improved brain function, a healthy gut and fewer cravings. Whether you want to dive into the deep benefits of Intermittent Fasting with fasts of 16, 24, or even 36 hours, I do think everyone benefits from giving our digestion a break for 12 hours. Give it a try. If your last bit of food is at 7pm, don't eat until 7am. Contact me in want to see if Intermittent Fasting can help you with your health goals.

Tasty Tuesday - Sure Bet Salmon
Salmon has so many health benefits, such as supporting a healthy heart, brain, anti-inflammatory & more with its high levels of omega-3 fatty acid. This is my go-to weekly salmon recipe.
1-1/2 lbs. Salmon
1 Tbsp. Extra Virgin Olive Oil
1-2 Tbsp. Capers
Himalayan salt & pepper to taste
In a glass baking dish add salmon, drizzle with olive oil, season with salt & pepper, add capers. Bake at 400 for about 12-15 minutes. If you live in Peoria, Dixons sells the best Faroe Salmon.

Go beyond the salad - https://mailchi.mp/d06e736c8ff4/powerful-plant-protein-plus-cooking-tips-6178206

KimT Health Launch Party - This Friday - https://mailchi.mp/51d2f773e8a5/kimt-health-launch-party-this-friday

Tasty Tuesday - Spinach and Walnut Pesto. Do you have a healthy go-to veggie dip? If not, you have to give this one a try. This dip makes eating your carrots, celery, cucumbers & bell peppers decadent.
2-3 cups spinach
1 cup fresh basil
1/2 cup fresh parsley
1/2 cup raw walnuts
1/4 cup extra virgin olive oil
1/2 tsp. salt
1 clove garlic
Place all ingredients in a food processor and pulse to chunky consistency, or blend until smooth.
If you rather try the dip first, come to my launch party this Friday to try this and a few other of my favorite recipes.

KimT Health KimT Health specializes in health coaching. I work with clients creating personalized health plans t

Planning is essential to being successful with anything! Saturdays or Sundays are good days to meal plan for the week, grocery shop, and even do some food prep. Planning is maybe the most important step to a healthy lifestyle. As Benjamin Franklin said “If you fail to plan, you plan to fail”. So enjoy your Super Bowl foods, but plan to have healthy options for game day and the week ahead.

Electrolytes - one of my favorite health tools! Contrary to popular belief sodium is not all bad, and in fact, our brains’ delicate system depend upon electrolytes for balance. These minerals carry electrical charges, regulate fluid balance, and many other function in your brain and body. Electrolytes are essential to an active, low-carb, clean diet. Electrolytes help with brain function, energy, sleep, and overall better performance. Not to mention they taste great! My favorite electrolyte is LMNT. Propel is another excellent choice. Come to my launch party next Friday at 6:30pm at my house and I will gladly give you a few samples. Also, comment below and I will send you a link for a packet of 12 free LMNT packets, you just pay $5 in shipping.

Tasty Tuesday - I will be posting a recipe each Tuesday. Do you have a go-to healthy snack that everyone in your house loves? If not, this is the one. I got turned onto this flexible recipe 10 years ago and it's always a hit regardless of what ingredients I go with. We call these Gigabytes in our house. Respond in the comments below with your favorite healthy snack. Enjoy!

No-Bake Energy Bites (gluten-free, vegan options) | Food Doodles The original and only recipe for energy bites you'll ever need. This is the magic formula to make your own flavor combinations and your own energy bite recipes!

My favorite way to start a Monday is with a good workout. It sets the stage for the week. I love the stress relieving aspect of exercise, as well as feeling stronger in my body. I don't know what I'd do without Chase, Becs, Olivia, Matt, Cody, & Jess to get my Peloton workouts in. They inspire me to work at my personal best. You don't need the Peloton equipment to use the app. Love their tread, bike, strength, yoga & meditation classes. If they get bought out by another company, which there is talks of, my hope is the Apple wins the deal. I love Peloton workouts and hope they just continue to rise to the occasion. Be strong, be you!

I am so excited to “OFFICIALLY" announce and explain my new business, KimT Health. I would love the opportunity to tell you about my health coach business so that if you run into someone that is struggling with their health goals, that I would come to mind. So please come celebrate the launch on Friday, February 18th starting at 6:30pm at my home. I will have 4-5 healthy dishes for you to try, along with fruit infused water, wine, and Tito cocktails. You can either bring a healthy dish to share and then the cost to attend is free, or simply pay $15. Current clients are free. Please feel free to bring a friend or neighbor also. Please kindly RSVP by Feb. 16th.

Sleep(part 2) Create a bedtime ritual you look forward to. Tips to deep and restorative sleep include: cutting off caffeine early, establish a regular bedtime, power down electronics a few hours before bed, journal, read, meditate, do yoga, or even a detox bath(Epson Salt and baking soda). Ensure your bedroom is conducive to sleep such as blackout blinds and a cool temperature, maybe take a magnesium glycinate supplement, or consider using a weighted blanket. Good sleep patterns will help your weight, mood, stress, brain, and overall quality & longevity of life.

Sleep - The most undervalued self-care routine. Sleep is essential to optimal health, as it regulates mood, metabolism, our hunger hormones, and blood sugar. When you don't get enough sleep you are biologically hungry. Your internal organs need rest and recovery to repair and regenerate during sleep, as well as your immune system. Tomorrow I will share tips to a good night sleep. Happy zzzs.

Vitamin G - Gratitude, a nutrient that nourishes your soul. Everyone has something to be grateful for. Gratitude should be something we practice every day. Practicing gratitude strengthens the mind-body connection, relieves stress, aids in depression, and improves overall health. Slowing down and being more mindful of our present helps us to see the blessings right in front of us - big and small.

Did you set a resolution on January 1st?? If so, how are you doing with that? Instead of setting a resolution, try setting an intention. A resolution is a future-driven goal with no wiggle room. An intention is something we aim for and the actions we take TODAY (the present). An example- How to you walk a mile? The resolution/goal is the mile, the intention is the first step. Shift your mindset to making smaller intentions that focus on the present, such as "I'll feed my body nutritious food today", "I'll move my body in ways that feel good this week" or "I'll prioritize going to sleep at a reasonable hour". Each day that you practice smaller intentions you move closer to realizing your larger intention.

Hey Peoria Friends- get on your warm, comfy clothes and come out on Friday, 5pm, to Plank Pilates to learn easy ways to improve your health in 2022. I will have a few treats on hand to share with attendees that promises to serve your body well. Treat yourself to this relaxed hour of learning how you can nurture your wellbeing and feel your best. 🧠🫀💆‍♀️ RSVP to me via messenger, text or below by tomorrow. Hope to see you there!

If you are searching for your dream job in the Health & Wellness space, I highly recommend enrolling in IIN, which is the largest & longest running nutrition school in the world. Here is a sample class if you're interested in seeing what a class would be like. https://geti.in/3tTkhwS
I learned so much through IIN, from nutrition, gut health, chronic illness, prevention, how to better feed my family, to the importance of balance in the different areas of life. If you are even slightly interested please reach out to me. I can also get you a big discount off enrollment through my referral link.

Ambassador Sample Class A Health Coach is a guide who helps clients explore their health concerns, set health goals, and implement food and lifestyle changes to feel their best. They support clients alongside other healthcare professionals to create and sustain healthy lifestyle habits for prolonged health.

Courtesy of one of my BFFs is this gorgeous salad. Our salads should include all the colors of the rainbow like this, and I love her prepared jars of different ingredients. Add Olive oil, a flavored balsamic vinegar, and salt and pepper to a jar and shake away. Then pour onto your rainbow salad. So delicious and good for your body. email me at [email protected] to learn about more easy salads.

Join me on Friday, Jan.28th at 5pm at Plank Pilates Studio where I will be sharing 7 Ways to Find Health in the New Year. I have lots of tips and hacks to share, as well as free electrolyte samples to all attendees. Please RSVP, and bring your friends! Hope you can join.

Looking at your macros (fat, protein, and carbs) can be one of the best ways to see where your food nutrition is. Each person has their own optimal macros ratios, but one effective ratio is 10% carbs, 30% protein, and 60% fat. In the MyFitness Pal app you can view your daily macros at the end of a day of recording what you ate. Under "Diary' you add your food, then scroll to the bottom and click on 'Nutrition'. Let me know if you need help finding this free tool, or let me know if you're interested in working with me to determine your specific dietary needs.