Dr. Kim McQueen ND

09/26/2025

I am reconnecting with some candle making!! What a thrill. Making the label was the icing on the cake - and the cherry was doing this with our daughters. This is the first of 3 informal posts. Soy candles

09/17/2025

09/11/2025

SO excited for the arrival of this text! This is for the new-to-me course that I am teaching, at UVic, this spring - Personal Health, Wellness and Potential. 😍 I am very excited to read it and have the opportunity to teach this content. It’s a wonderful complement to teaching Introduction to Nutrition. Thank you to UVic’s own authors, Laura Lauzon and Lisa Turks and to

09/10/2025

Very proud of this team (including our daughter Kate) - qualifying for U17 soccer Nationals. They will compete in this 6-day tournament next month. They are doing a fundraiser, selling (delicious) Okanagan Apples!! 🍎🍎DM for the link - or link in story

09/10/2025

Very proud of this team (including our daughter Kate) - qualifying for U17 soccer Nationals. They will compete in this 6-day tournament next month. They are doing a fundraiser, selling (delicious) Okanagan Apples!! 🍎🍎

09/02/2025

🍳🥩🥗 Protein matters

We get our macros from carbs, fat + protein.
👉 Carbs? Easy to find in veggies, fruit + grains and so we don't have to look so hard for it. For this macro we often need to pay attention to quality. ;)
👉 Protein? We need to be intentional.

Here’s why: our bodies don’t store protein. Instead, they build with it — neurotransmitters, hormones, bone, muscle, hemoglobin, antibodies… the list goes on. 💪✨

⚖️ A good starting point: 1.6 g/kg body weight daily.
🍗 A deck-of-cards portion of meat or fish ≈ 20g.
🥚 One egg ≈ 6–7g.

When you hit your protein consistently, your body has what it needs to thrive — not just survive. 🙌

I was recently speaking about this with a sport group, and remembered this great recipe that I started making in Covid. Swipe right for the deets. Enjoy! This one is worth tripling.

09/01/2025

☀️ Summer isn’t over until the end of September in my books! School may be back, but this is the perfect time to set the stage for strong immune health before cold + flu season hits. 🍂

Here are 5 simple steps to get ahead:

1️⃣ Nutrient-dense foods → load up on colourful fruits + veggies for key compounds.
2️⃣ Protein consistency → steady intake keeps your immune system supported. The body does not store protein - but makes things - like antibodies!! with it.
3️⃣ Check your vitamin D, Iron and Red Blood Cell status → test + personalize your approach. Test don't guess.
4️⃣ Targeted supplements → add smart support where needed.
5️⃣ Herbal helpers 🌿 → some herbs work as both antiviral and antibacterial = double defence.

👉 As the cooler months roll in, a few small choices now can keep your immune system strong, your energy steady, and help you bounce back faster if illness strikes. 💪✨

Links in bio for 2 supplement plans:

🌿 Adult Seasonal Shield: Natural Immune Support for Cold & Flu Season.....
🌿 Seasonal Shield for Kids: Strong All Season

04/20/2025

Hoppy Easter all!! 🐣
I went with a go to for Easter dessert - Pavlova! I couldn’t resist this version from (recipe link below). Unfortunately, my egg white whipping failed me - I am sure it will still be scrumptious. I am renaming mine the pavlova pancake! 🥞

One day in my spare time I am going to take some egg whites from soft to firm to stiff peaks to fail!! I always find it tricky to know if I am where I need to be … or how close to fail. This time - I wasn’t at stiff peaks but I think the pancake pavlova might be from an over whip! I’ll get it next time. Happy to hear your tips and tricks below!!

Wishing you all a hoppy long weekend.

https://www.canadianliving.com/food/baking-and-desserts/recipe/chocolate-pavlova-with-speckled-robin-s-eggs

03/30/2025

I have been thinking (extra) about sleep lately. What helps people's sleep and what makes sleep fickle.

Sleep isn’t just rest — it’s repair. 🌙✨
It’s where your body resets, your brain recalibrates, and your systems restore.

But for so many people (including high performers and young athletes I work with), sleep feels elusive. It’s not always about more melatonin — it’s about nourishment, rhythm, and resilience.

If your sleep feels off, start with the small things.

Tiny tweaks can make a big difference. 💤

Tap the link in bio to read more about rethinking sleep from the inside out. Separate links to adulting oriented - and youth edition -blogs!!

03/27/2025

🎉 PowerUp Youth Nutrition Foundations next sessions starts April 15! 🎉

I had an awesome time connecting with the first intake - which wrapped right before spring break.

PowerUP Youth is an 8-week online program designed to provide the information you need to nourish your body, mind, and performance — in sport, school, and everyday life! 💥

💻 100% Online
📅 Weekly live Zoom sessions (Tuesdays @ 4:45 PM - quick and focused). Audio recording will be available, if needed.
🔥 30-min structured session + 15-min open Q&A
👥 For active youth ages 13–18 (Train to Train stage)
🧠 Learn to nourish your body + bust nutrition myths
⚡ Sign up solo or as a team! The team sign-up helps you develop together, can add to the fun, and brings the individual cost down when you are over 15 teammates.

With an interactive design, expert tips, and a supportive vibe — you'll build confidence, stay energized, and feel your strongest from the inside out. 💪 Foundations is your first step, and a Performance stream is in the works.

✨ Only 3 intakes per year — don’t miss this one!
🕖 Registration closes when full or the Sunday before we start.

🔗 Link in bio!

02/16/2025

I’m in a season!! 🌿✨The past five months have been full of great conversations, reflections, and growth. Grateful for the people who continue to shape my reality and add to my experience in ways big and small. 💛

Also, how fire is this hat from my friend ? 🔥 Love it.

I continue to feel motivated to make an impact and live life fully. And always grateful to be Canadian. 🇨🇦

02/09/2025

💧 PowerUP Youth is in full swing, and I’m loving it! We’re in Week 3, and this week’s focus was all about hydration. 💦 Are you hydrating enough? 👀 Here’s a fun fact: Once through puberty, the average sweat rate is 1-2 litres per hour. 😲

🌱 New PowerUP Youth dates for spring and fall are live! A portion of this cohort is a sport group, and I’m seeing firsthand how signing up with a friend, team, or club can make the experience even better. 🌟

💻 Sign up now through the link in my profile or at nourished1.com!

💬 This program runs 30-minute online sessions on Tuesdays at 4:45 PM PST for 8 weeks, with support and engagement in between. Be in touch if you’d like a custom time for a group!

🌟 About Me: With over 20 years of experience in performance nutrition and athlete development, I’ve worked with Olympic medalists (🏅), world champions, and elite athletes across various sports. I know firsthand from working in high-performance sport how solid nutrition supports the body—enhancing sleep, mental health, digestion, performance, and long-term success.

As a university instructor, I get to teach this to students, but I’m passionate about speaking to youth so they can build this foundation earlier and unlock their full potential. Nutrition can seem basic—after all, we all eat—but there are many gaps in knowledge and unintentional, unrealized opportunities for improvement.





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