KM Nutritional Therapy

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Monaco
Monaco
KM Nutritional Therapy

Helping people to transform the way they eat, fix their relationship with food and reach a healthy happy weight – without ever having to diet again!

Take back control of your health & feel amazing in your body

21/02/2024

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🤰

14/02/2024

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💘

06/02/2023

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/

17/01/2022

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 !💕

10/01/2022

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 👩🏼‍🍳🥥

05/01/2022

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

24/12/2021

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

22/12/2021

🎄✨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🤗💫

20/12/2021

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! 🎉🎁

13/12/2021

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 🤗

11/12/2021

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 💌

Adresse

39 Avenue Princesse Grace
Monaco
98000

Téléphone

+33676309167

Site Web

https://kmnutritionaltherapy.com/

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