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Unlock the best of yourself: Detox 2019

Hello all!

New Year is just around the corner and with it all the inspiration for new beginnings, which also includes your lifestyle, health and wellbeing, why not?

More energy, healthier body weight, better mood and focus, hormone balance, improved digestion and sleep, are some of the many ore benefits this detox program can add to your life. The Detox program is also a whole opportunity to:

  • Tune in with your body and observe how different foods affect you for good or bad, everyone is different. These results and observations set the terrain for a long term sustainable plan.
  • Re-frame your mindset, which can contribute either to your success or failure in everything you set your mind on, the program itself is a mindset exercise, a game changer, that can be reflected on other aspects of your life too. In other words: let’s detox the mind too, no just the body.
  • Learn healthy foods can taste good and adjust to the whole family. The Detox Program is based in real and simple meals, it is an invite to a healthier lifestyle that you can maintain afterwards, with long lasting results. Enough of dieting and yo-yo results.

The Detox program goes beyond nutrition, the group creates a supportive environment that you feel you are not alone, it is fun and motivating. We also share lifestyle hints that can boost your detox and be easily incorporated into your routine, on body & mind levels:

it’s not just what you put on your fork, is what you think and how you feel, it’s a invite to re-connect and  re-integrate many aspects of yourself, perhaps an opportunity to feel yourself again, can you relate?

Every change is in some way a step out of our comfort zone, but you know what is cool about this Detox? We do not go cold turkey! Instead, we implement changes progressively,  is a gentle and effective approach, no radical changes  right off.

The Detox will last for 4 weeks, where we will meet weekly. The program starts on January 15th at 7 pm and includes:

 

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  • 4 meetings
  • Booklet
  • Body Composition Analysis (before and after)
  • Online support group

In the first meeting, you receive your booklet with all general guidelines and some basic recipes, have your body weight composition (if you wish) by bio-impedance scale analysis, which gives an average of your lean and fat mass., followed by an orientation class. Right at the beginning you will have access to a closed group on Facebook, where we will keep in touch daily, with recipes, questions and motivation.

Registration is open!

Just contact me via phone or email and save your spot! Fee for the whole 4 weeks program is $149. Special discount for previous participants available.

 

Look what previous participants have to share about the program:

 

“My mind is clearer and I have more energy, I am less tired and less bloated.”

“I can’t say enough good things about the plan and about Katia’s wealth of knowledge.”

“I did lose weight10 pounds through the 3 – 4 weeks, I’m super happy about that!!”

“I would recommend KM Simple Health in a heart beat to anyone with the desire to change.”

“I am loving it! I initially wanted to do the detox to break some bad eating habits I have, with hopefully some weight loss, as a bonus. Katia gave excellent information … The Facebook group she created was SO helpful as it formed a community where we could share the highs and lows. Additionally to all that support, Katia was always on the other end of a phone to answer questions.”

“It radically changed my way of looking at food and how to lead a healthier life and this is being extended to my whole family!”

“I really have had fun rediscovering my love of cooking and food and the process has got me out of a food rut I was in.”

I am aware of how labels can trick you and how to look for the right products.” 

 

“Such a blessing to be able to embark on this lifestyle with Katia’s guidance!”

“Working with Katia has helped me find my old self.”

“After my detox program I felt much better with no symptoms of migraine and I also had my diverticulitis problem under control! I highly recommend this program!”

“Katia listens carefully and makes sure you understand how to follow the program. She helps you prepare for the challenges that life brings you so that you can be successful. She wants you to live life at your optimal levels, not just normal ones

 

“Just completed the Detox program with Katia and was amazed at how much better I could feel in just a few short weeks. Katia is fantastic! She has a wealth of knowledge and is compassionate, caring, encouraging and supportive.”

“We finished the program now and I can say that it was much more than I expected !!! Katia is a wonderful professional!”

“I have lost 10+ lbs and feel great “

“During the program, Katia gave us lots of information about health, nutrition, well being … giving us support and encouragement at every stage!”

 “At the beginning I thought it was just a diet, again, just one more nothing different. I was very surprised! I learned a lot about my own body. “

“What I liked the most with Katia is that she was on my side step by step. She gave me a lot of advice, tricks, and in any circumstances in my social life. I enjoy the program but most of all I enjoyed working with Katia.”

 

So, bring it on 2019! I am ready to start the year feeling great!

Are you embarking this journey with me? 

 

Cheers to health & vitality!

Katia

 

 

 

 

 

Homeopathy for Colds & Flu Workshop

It’s that time of the year again, where many of us are more susceptible to colds & flu, specially the little ones. Homeopathy is a gentle and effective way to strength your immunity and approach these illnesses naturally, which can also be combined to other natural botanicals to keep you and your family  healthy through the season.

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As homeopathy is a very individualized therapy, remedies change accordingly to your peculiar symptoms, each case is different, thus not everyone with a cold need exactly the same remedy. During this workshop, you will learn how to identify and use each specific homeopathic remedy from initial to late symptoms, as a first aid and natural approach to colds & flu.

Limited spaces, save your spot! Register here.

 

A Bread for Gut Health?

So far this is the healthiest and most yummy bread recipe that I have tried, not to mention that is very easy to make.

I came across this through Dr Berg’s website, full of insightful information about health, worthy to check it out as well.

Besides it’s nutritional value and ingredients that do not trigger inflammation such as gluten in common bread, the chia seeds and psyllium fiber keep your bowels moving. While most of people can be prone to bloating and constipation with conventional bread, this recipe is gentle to your gut, which is particularly good for people like me dealing with hypothyroidism/Hashimoto’s disease, that have a tendency to a slow digestion and constipation.

Here is how to make it:

Ingredients:
  • 1 cup almond flour
  • 1 cup arrowroot flour
  • 1/3 cup coconut flour
  • 1 tsp sea salt
  • 2 tsp active dry yeast
  • 1 ½ tbsp very finely ground chia seed
  • 2 tbsp organic psyllium husk powder
  • 1 ¼ cup filtered water
  • 2 tsp maple syrup 
  • 1 egg
Heat the water until lukewarm ( not too hot, no too cold, so it can activate the yeast without killing it). Ass the maple syrup and stir, then add the yeast and let it stand for 10 minutes.
Meanwhile mix all the 3 flours and sea salt in a large bowl.
After 10 minutes, the yeast mixture should have a foam layer on the top, if not, it didn’t work, so start all over again.
Add to the ground chia and psyllium powder to the yeast mixture, let it stand for 1 minute to thicken and mix well.
Add the chia mixture to the flour and mix well, knead for a minute.
Let the dough rest in a bowl covered by a damp cloth in  a warm place for about one hour.
Pre heat the oven to 425oF/215oC
Split the dough in two balls, shape it into round shapes with wet hands, brush with the egg and cut a criss-cross patter on top if desired.
Place the dough into a oven stone or tray covered by parchment paper, bake for average of 45 minutes (internal temperature should be around 210oF/100oC).
Let it cool on a rack, otherwise the interior will be gummy.
 Let it cool completely on a wire rack. (Not allowing the loaf to fully cool before cutting may result in a gummy interior.) When completely cooled, slice and serve or store in an airtight container. To re-crisp crust, toast or reheat at 375 °F for 5-10 minutes.
This paleo bread recipe has more fiber and lower glycemic index that most breads. If you have gut issues, this recipe is unlikely to cause inflammation and aggravate leaky gut, at the same time the fiber content feeds the good bacteria in your gut. No, it does not substitute of veggies for such thing, but allow you to enjoy some bread guilty free!
Enjoy!

Turkey Stuffed Pepper

Easy and convenient, this recipe is packed with protein and micronutrients, fitting well paleo, keto and low carb diet styles.

Ingredients:

  • 2 organic red pepper
  • 1 lb of ground turkey
  • 1 onion
  • 2 garlic cloves
  • 1 tbsp of ground paprika
  • 1/2 cup kalamata olives
  • 1/2 tbsp Dijon mustard
  • 2 cups of grated carrots
  • Salt & Pepper to taste
  • 2 tbsp Avocado or coconut oil

Pre-heat over at 420oF. Wash the peppers and cut each in half, removing the seeds and placing in a oven proof dish greased with coconut oil. With a brush, cover each pepper half with a bit of coconut oil inside and out. Take to the oven for about 20 minutes.

While the peppers are roasting, add the remaining avocado or coconut oil to a pan, and take it to the medium heat. Chop the onion and add to the pan, stir a bit until soften. Add all the remaining ingredients, mix well and cook for about 10 – 15 min until meat is fully cooked. Remove from heat.

Remove peppers from oven, and fill each one with the cooked meat. You may add Ginger & Avocado Dressing on the top, of some goat cheese to vary.  It goes well with a side of saute kale or spinach, enjoy!

 

 

Ginger & Turmeric Avocado Dressing

Ginger & turmeric are well known as two potent anti-inflammatory bombs, which fits so well the fall and winter approaching, with the increase of colds & flu cases.

Since being healthy is a combination of steps and choices you do on daily basis, so including healthy food options with antioxidant and anti-inflammatory properties like ginger and turmeric, adds on to keep your health at its best through the winter.

This recipe is easy, made by mixing all ingredients below together in a mixer:

  • 1 avocado
  • 1/8 cup extra virgin olive oil
  • 1/8 cup water
  • 2 tsp apple cider vinegar
  • 1 tsp ground turmeric
  • 1/2 – 1 tsp fresh ginger (grated)
  • Salt & pepper to taste

Adjust to your taste with more or less ginger, salt & pepper, and you can also make it more dense or fluid by adding more or less water.

This dressing goes well not just on salads, but hot dishes too, or as a dip. Enjoy and let’s keep healthy!

 

Paleo Zucchini Bread

Another fall recipe you don’t wanna miss is this zucchini bread! Fall has the best comfort food recipe ideas in my opinion, and most of them are quite flexible too, in case in you  like  to play with ingredients like I do.

Although this recipe is paleo, it’s not low carb, but can be. If you prefer less sugar, just use 1/4 cup of xylitol instead of honey and ta da! You have now a low carb recipe.

  • 1 1/2 cup of almond flour
  • 1/4 cup of honey or maple syrup (or xylitol for low carb version)
  • 3 eggs
  • 1 tbsp coconut oil
  • 1 tsp ground all spice
  • 1 tsp ground cinnamon
  • 1 tsp baking powder
  • 1 pinch of sea salt
  • 1 cup of grated zucchini
  • Optional: vanilla extract, cardamon, walnuts

Pre heat oven to 350F/180C. Mix all together, except the zucchini (and walnuts if you choose so), in a blender. Add the zucchini and mix gently, stirring with a spoon. If you choose to add walnuts (about 1/4 to 1/2 cup), add them at the end with the grated zucchini and stir gently. Drop the dough in a loaf tin greased with coconut oil or covered with parchment paper. Bake for approximately 1 hour, let it cool for  a bit and enjoy!