KM Simple Health be Welle Naturally, Irvine California

Sugar and You: Beyond Willpower

It’s not your fault. I know and I can relate: you have a sweet tooth, and late afternoon or after a meal you crave that comforting taste, you feel that life without that sweet pleasure is not not worth living, but because you want your health to thrive, you thought about avoiding sugar for a couple of days maybe and then failed, again, felt bad about yourself and went back to the vicious cycle. I hear you, and it’s not about willpower, is way beyond that into your brain biochemistry and psychology.

I knew sugar was not good for me, but it really became a concern after I read the book Sugar Blues by William Duffy over a decade ago. I was also pregnant for the 1st time and wanted to be the healthiest I could, I knew I had to do better in some patterns, I wanted to lead by example for my son, so at the end of the book

I was motivated to get ride of it once and for all, I tried to go cold turkey and, as you can guess, I failed miserably, it didn’t last 3 days.

However I was determined and thirsty to know more, so I kept studying the topic and after many trials & error attempts, few months after my son was born, I finally managed to stay completely off sugar for a year.

It was one of the healthiest years of my life! Mood swings and PMS just disappeared, I dropped extra weight, energy levels were higher than never, and that’s cos I had just had my first baby few months before, I supposed to be exhausted, but I was thriving.

Some people can stay away from sugar easily. I used to struggle. I am sugar sensitive as doctor Kathleen DesMaisons suggests, and for sugar sensitive people this issue is beyond willpower. As Dr DesMaisons describes in her extensive work,

sugar sensitive people overreacts to refined carbs, and also have lower levels of certain brain chemicals, such as serotonin that affects your mood and ability to say no, and endorphin that naturally soothes physical and emotional pain.

In other words, we can connect sugar with nurturing, and when we feel discomfort, physical or emotional, we instinctively want relief. Sugar triggers pleasure centers in the brain as much as alcohol and heroin, easing our feelings for a moment.

Are you sugar sensitive? *

  • Have you ever tried to cut down or control your use of sweet foods?
  • Are you using more sweet food than ever before?
  • If you don’t have your regular “dose” of sugar, do you get irritated and cranky?
  • Have you ever got upset when someone ate your special food?
  • Have you ever lied about how much sweet food you eat?
  • Have you ever gone out of you way to get something sweet?
  • Have you ever binged on sweet or white flour foods?
  • Have you ever felt you had a sugar hangover?
  • Is it just impossible to say “no” to sweet foods?
  • Is sugar controlling your life?

If you answered yes to 2 or more questions, it’s likely you are sugar sensitive.

In addition, nutritional deficiencies and some gut imbalances such as yeast overgrowth that can make you crave sugar more than usual, and more you eat sugar, more you feed the yeast, back to the vicious cycle.

At this point, you either feel hopeless blaming your own biochemistry or feel hopeful because know you know is not about your willpower and yes you can do something about it, you can get out of this cycle for good. I stick with the second option and invite you to come aboard with me in this wellness journey.

Cutting sugar off cold turkey does not work for most people.

First, you need to make sure to fix any nutritional deficiencies, address gut health and re-balance brain biochemistry with food and lifestyle. Removing sugar is actually the last step. What excites me the most is that all this can be done naturally, while you nourish and detox your body at the same time.

Here I leave 3 tips to help you get ready to reduce or eliminate sugar:

  • Eat three meals a day with protein – have adequate protein for your body weight and individual needs. Regular protein through the day helps you to stabilize your blood sugar and creates a steady state of amino acids in your body, specially tryptophan that is a key amino acid in this plan.
  • Include tryptophan rich foods in your diet – pasture raised turkey, chicken and lamb, eggs, wild salmon and cod fish, pumpkin and squash seeds, beans and lentils are some examples.
  • Take a good multivitamin and probiotic supplement to help your body re-balance your brain biochemistry and gut health.

If you are sugar sensitive like me, I would love to hear your story, and remember, you are not alone in this sweet journey.

About Km Simple Health

Katia Martinho is a professional certified homeopath and nutrition


9 Signs You Need a Detox

The idea of a detox has always been appealing to me because it brings the idea of a cleanse to my body, and these little acts of self-care feel good indeed! I like detox every season, and the New Year’s vibe motivates me to start on the right foot with a winter cleanse. There are many types of detox styles and I know the idea is not appealing to everyone, but regardless how you feel about this, did you ever wonder if you actually need a detox? Here are 9 signs that you might need and benefit form a cleanse:

  • Fluid retention
  • Excess weight In your belly
  • Lack of energy
  • Digestive issues such as bloating and discomfort
  • Skin issues (rashes, itching, acne)
  • Mood swings
  • Brain fog
  • Sleeplessness
  • Cravings
If any of these are familiar to you, yes you might need a detox. But don’t worry, you are not alone.

We live in a world that we are constantly exposed to toxins, chemicals in the environment, from the air we breathe to the cosmetics and cleaning products we use, pesticides in food and so on. Even we we strive for a healthy lifestyle, we are still exposed, our body can always benefit from a cleanse a couple of  times a year.

A detox can give your body a break from toxic overload, and allow time to heal, boosting your natural elimination and detoxification processes. At the end you gain more energy, clarity and shed some lingering extra pounds.

Now, what sort of detox should you do? There are many out there, and although some of them might help you to lose weight, they might deplete your health at the end, I’m not a big fan of these methods. For example, just last week I found a program in a gym close to where I live promising to shed 20lbs in 6 weeks. When I looked close to the program, it was so restrictive that you could eat only few options of green veggies along with very few sources of carbs and protein, the program was not far from eating only grilled chicken with brussels sprouts for 6 weeks. This is way too restrictive, specially on the veggie side of things. I don’t get tired to reinforce how eating a colorful meal is so important to make sure you are having a healthy intake of micronutrients and phytonutrients, so a detox like that depletes your body of nutrients, at the end you might find yourself cranky and with a broken metabolism instead of full of vitality.

Beware of the programs you chose, what they offer and for how long, check with your doctor and seek for professional support for your detox. As a general rule, I would consider these tips below for a good detox program:

  • Eat real food, simple food. Avoid all sort of processed foods, if isn’t made by nature, don’t eat it
  • Eat lots of colorful veggies. Veggie soups are a good way to increase your consumption and feels good for a winter detox. While the fiber helps eliminations by stools, it feeds your good gut bacteria. The different colors in your veggies support different body functions, for example reds support good heart health and purple is good for the memory. It doesn’t matter what style of diet your chose, if it’s vegan or paleo, either way the veggies should be the bulk of your diet.
  • Avoid sugar and alcohol, they overload and deplete your body. Focus on nourishing.
  • Have a break of gluten, dairy and soy for awhile.
  • Keep hydrated, drink plenty of water and avoid caffeine.

Remember that on the first few days of a cleanse, especially around the 3rd day, you may feel tired and even have symptoms like headaches, often nothing to worry about, it’s likely your body adjusting. Take it easy and be kind with your body, remember that

you do a detox as an act of self-care and love towards yourself, never to punish your body.

Rest when you can and do only gentle exercises like walking, yoga or a light swimming, until your body picks up again and energy is boosting. Taking a bath with Epsom salts and having a massage or dry skin brushing are detox aids that can help you feel better and boost the cleansing process.

I’m ready for mine, are you? Remember you are not alone, get in touch with me if you need help to do a detox that will nourish you and boost your vitality!


January 2018



I am excited about the New Year just about to start, and could’t be any different: I want to start with lots of energy, focus, vitality and say bye-bye to any extras pounds lingering around, do you? I will be thrilled for you to join one of my detox groups, we will learn how to balance nutritious and tasty meals for all family, I will help you to identify and get rid of things that are draining your energy, learn simple techniques to boost your detox, nourishing body & mind.

The detox lasts 4 weeks, and after that you will have learned more about your own body and have tools to keep healthy along the whole year. There will be 2 programs available, in person and online, all of them with include a booklet with all info about the program and some great recipes, also, we will have weekly meetings.



It’s like a love and hate relationship, I know, I get it, I’ve been there. We all know sugar is bad for you, but it is so hard get rid of it, then you wonder, but how bad really? Or perhaps you know how bad, but simply didn’t succeed to reduce or eliminate sugar from your life the way you wanted and wonder why. I think is time to talk about it, I want to share my story with you, how I failed many times and finally succeeded, I want to talk about how your brain and hormones trick you regarding sugar, and how you can make a better choice. And more importantly: how do we move on after this break up?

Cashew & Pistachio Dip

If you are thinking of something healthy to nibble at party time or just a snack, here goes one of my favorite recipes: cashew & pistachio dip. Easy to make and nutrient rich, is often one of the recipes that your friends will leave the party asking for the recipe.


  • 1/2 cup raw cashews
  • 1/2 cup of pistachios
  • 1 cup boiling water
  • 1 cup of cilantro or Italian parsley
  • 2 cloves of garlic
  • 2 tbsp apple cider vinegar
  • 1/4 cup of olive oil
  • Pinch of salt
  • Black pepper to taste

Add cashews and pistachios into boiling water to soak. When cooled, add them to the food processor and puree, then add the remaining ingredients to blend.  Ideally, let it rest in the fridge for 1 hour before serving.

Homeopathy & Depression: study shows better efficacy than Fluoxetine

“A recent randomized placebo-controlled trial assessed the efficacy of individualized homeopathic treatment, and the efficacy of Fluoxetine (a.k.a Prozac), for moderate to severe depression in menopausal women.
Both treatments were found to be safe and to have an effect significantly different from placebo. Homeopathy caused greater clinical improvement in symptoms of depression than fluoxetine and also improved the patients’ menopausal symptoms, whereas fluoxetine did not.

This study, carried out in a public research hospital in Mexico City, involved 133 women. In addition to comparing homeopathy to placebo, they also compared fluoxetine (a.k.a. Prozac) to placebo.

In this Mexican study, after a 6-week course of treatment, homeopathy was more effective than placebo by 5 points in the Hamilton Scale; Fluoxetine was more effective than placebo by 3.2 points.

N.B. Analysis of data previously submitted the FDA has found that SSRI antidepressants perform no better than placebo for mild to moderate depression, but they do have a greater effect than placebo in severely depressed patients.”



In need of a brain boost? Add Cauliflower Soup to your meals

Warm, light and packed with nutrients this soup goes well in many occasions:

  • It goes well as a starter, snack or even breakfast option
  • When you are in a rush and need something easy to prepare
  • When you want a simple and light side dish
  • Perfect for detox days

Cauliflowers are known for its anti-cancer, anti-inflammatory and antioxidant properties, also providing at least 77% of your daily recommended amounts of vitamin C.

Did you know it is also good for your brain? It can help cognitive function and memory because it contains choline, one of the B vitamins important for brain function.

Here is how I prepare my cauliflower soup:


Wash and then chop one cauliflower head. Reserve. Saute some minced garlic in olive oil until golden, add the cauliflower pieces and water just enough to cover it, bring to boil. Let it cook for about 20 min until it is soften, remove from heat and with a hand mixer or blender, puree until all is smooth. Add salt and pepper to taste and is ready to serve.

Alternatively, you can steam the cauliflower florets and just add warm water and blend. Although I end up with a couple more pots to wash, I try to maximize nutrition value as much as I can, that’s why I often prefer steaming over boiling, preserving better flavor and nutrients.


To boost anti-inflammatory and anti-cancer properties, you might add one tablespoon of turmeric to the recipe, which also adds flavor. You may also add on hemp or pumpkin seeds, or even some shredded chicken to add more protein and make an easy complete meal. Enjoy!