Kim Lee-Thorp

05/19/2025

This program is now up and running on it's new platform. It is a 4-weeker in the category of slow change method of habit change. https://l.bttr.to/5JIof

05/04/2025

May Recipes are live ~ enjoy!
go to https://l.bttr.to/tOtH2 to see all the details and recipe titles.

02/24/2025

02/22/2025

Your heart works tirelessly for you — beating over 100,000 times a day, carrying oxygen and nutrients to every part of your body. It’s easy to take it for granted, but a little care can go a long way in keeping it strong and healthy.

One of the simplest ways to support your heart is by increasing your fiber intake. Foods like oats, beans, leafy greens, and berries help reduce cholesterol levels and keep your blood vessels in better shape. Start small — a handful of berries with breakfast, a side of roasted veggies at dinner — and notice how these small changes build over time.

Reducing sodium is another meaningful shift. High sodium intake can increase blood pressure, straining your heart over time. Swap processed foods for fresh options whenever possible, and experiment with herbs and spices to flavor your meals instead of reaching for the salt shaker.

And let’s not overlook stress. Chronic stress puts extra pressure on your heart, both figuratively and literally. Finding ways to manage it, whether through deep breathing, daily walks, or moments of stillness, can make a tangible difference. Try pausing for a few slow breaths the next time you feel tension creeping in. That small act of care can ripple outward, calming your entire system.

Heart health doesn’t have to be complicated. It’s about layering small, consistent habits that nourish you from the inside out. With a bit of intention, you can give your heart the love it deserves—and it will return the favor every day.

02/22/2025

Starting your day with gentle stretches can wake up your body, ease stiffness, and set a positive tone for the hours ahead. You don’t need fancy equipment or a lot of space—just a few minutes to connect with your body and breathe deeply.

Here’s a simple routine to help you feel refreshed and ready for whatever the day brings:

1. Standing Forward Fold
Begin standing with your feet hip-width apart. Slowly hinge at your hips and let your arms and head dangle toward the floor. Feel the stretch in your hamstrings and lower back. Hold for three deep breaths, allowing your body to relax and lengthen.

2. Cat-Cow Stretch
Move to your hands and knees. As you inhale, drop your belly and lift your chest into the cow pose. Exhale and round your back, tucking your chin into the cat pose. Flow through these movements for five breaths to warm up your spine.

3. Seated Side Stretch
Sit cross-legged or on the edge of a chair. Reach your right arm overhead and lean gently to the left, feeling the stretch along your side. Hold for a few breaths, then switch sides. This movement opens your ribcage and encourages deep breathing.

4. Spinal Twist
While seated, place your right hand behind you and your left hand on your knee. Gently twist your torso to the right, keeping your spine tall. Hold for a few breaths, then switch sides. This helps release tension in your back.

5. Chest Opener
Stand or kneel, clasp your hands behind your back, and lift your chest. Gently pull your arms away from your body to open up your chest and shoulders. Breathe deeply as you hold for three breaths.

02/21/2025

When it comes to inflammation, most of us think about stress, poor sleep, or even foods that are clearly “bad” for us. But there’s something more subtle at play in many kitchens—cooking oils. While we often use them without thinking, some oils may be contributing to inflammation in ways you might not expect.

Many popular cooking oils, like vegetable oil, canola oil, and soybean oil, are high in omega-6 fatty acids. While omega-6s are essential for our health in small amounts, most of us get far more than we need, especially when these oils are used frequently. When omega-6s overwhelm our omega-3s (which are anti-inflammatory), it can tip the balance in favor of inflammation.

This imbalance doesn’t just affect your joints—it can contribute to a range of issues, from fatigue and brain fog to digestive discomfort. Chronic inflammation is linked to many common health concerns, including heart disease, diabetes, and even autoimmune conditions.

So what’s the solution? Choose oils that have a more favorable ratio of omega-3 to omega-6. Olive oil, for example, is a heart-healthy choice that’s rich in anti-inflammatory compounds. Avocado oil is another great option, providing healthy fats that support your body’s natural balance. Coconut oil, though higher in saturated fat, can be a good choice for certain cooking methods when used in moderation.

The next time you’re cooking, take a closer look at the oils in your kitchen. Small changes like switching to more nourishing oils can make a big difference in how your body responds to everyday meals. Your body deserves the best fuel, and these subtle shifts can help keep inflammation in check.

02/20/2025

There’s nothing more disheartening than finishing a meal only to face a burnt pan staring back at you. You scrub a little, but it’s as if the charred layer has made a home there. You think about tossing it in the sink for “later,” but you know how that story goes.

Here’s a trick that feels almost magical in its simplicity: baking soda and vinegar. These two pantry staples can tackle that stubborn residue with minimal elbow grease and no harsh chemicals.

Start by sprinkling a generous amount of baking soda over the burnt area. Then, add enough water to cover the bottom of the pan. Place it on the stove, bring it to a gentle simmer, and let the heat help loosen the debris. Once it cools, pour out the water and baking soda, then add a splash of vinegar. The fizzing reaction does the heavy lifting, breaking down what’s left.

A quick scrub with a sponge afterward, and your pan is back to its shiny self. No frustration, no endless scrubbing — just a little chemistry working in your favor.

What’s beautiful about this method is its simplicity. You’re not reaching for anything fancy or toxic, just ingredients you already have, doing what they do best. It’s a reminder that sometimes, the easiest solutions are also the most effective.

And isn’t that what we’re after in the kitchen? It is not just about cleaning pans, but more ease in the everyday. When the clean-up feels manageable, cooking starts to feel less of a chore and more like the nourishing act it’s meant to be.

02/19/2025

Winter’s produce might not get the same attention as summer’s colorful bounty, but it’s just as versatile and packed with nutrients. Root vegetables, leafy greens, and hearty squash can add warmth and vibrancy to your meals, even on the coldest days.

Here are some creative ways to make the most of what’s in season:

1. Roasted Root Vegetables with a Twist
Carrots, parsnips, and beets shine when roasted, but try tossing them with a mix of olive oil, orange zest, and a drizzle of honey before baking. The citrus adds brightness, while the honey enhances their natural sweetness.

2. Turn Squash into Bowls
Acorn or delicata squash halves make the perfect edible bowls. Roast them and fill with quinoa, sautéed kale, and a sprinkle of toasted walnuts for a cozy, balanced meal.

3. Massage Your Kale
Kale can be a bit tough, but massaging it with a little olive oil and lemon juice softens its texture and enhances the flavor. Pair it with roasted sweet potatoes and pomegranate seeds for a winter salad that feels fresh yet hearty.

4. Use Cabbage for Crunch
Shredded cabbage is a winter staple that can bring crunch to your meals. Add it to soups, toss it into stir-fries, or mix it with apples and a light vinaigrette for a refreshing slaw.

5. Make a Parsnip Puree
For a creamy side dish, try pureeing cooked parsnips with a splash of almond milk, a pinch of nutmeg, and a little garlic. It’s a lighter, nutrient-rich alternative to mashed potatoes.

Winter’s produce has depth and versatility that’s easy to overlook. By trying these simple ideas, you’ll discover just how comforting and nourishing seasonal eating can be.

02/18/2025

Building a self-care routine can feel daunting, especially when life is already full. But self-care isn’t about grand gestures—it’s about finding small, meaningful practices that work for you and sticking with them.

Here’s how to create a routine that’s sustainable and fits into your busy life:

1. Start Small and Specific
Instead of aiming for an hour-long yoga practice or a 10-step skincare routine, focus on one small, manageable habit. Think five minutes of stretching before bed or journaling three sentences each morning. The smaller the habit, the easier it is to build.

2. Stack Self-Care onto Existing Habits
Tie new habits to something you already do. For example, while waiting for your coffee to brew, practice deep breathing or jot down one thing you’re grateful for. Pairing self-care with something familiar helps it become part of your routine.

3. Embrace Micro-Moments
Self-care doesn’t need to be a time commitment. A quick walk around the block, sitting quietly for a few breaths, or sipping tea without distractions can be just as restorative as longer practices.

4. Prioritize What Feels Good
Not every self-care trend is for you. Focus on what genuinely helps you feel grounded and recharged. Maybe it’s taking a warm bath, maybe it’s calling a friend. The key is consistency, not perfection.

5. Reassess and Adjust
Life changes and your routine should, too. Check in with yourself regularly to see what’s working and what’s not. Give yourself permission to evolve your practices as your needs shift.

A lasting self-care routine doesn’t demand hours of your day—it asks for intention. By weaving small acts of care into your existing life, you’ll create a rhythm that nurtures you without feeling overwhelming.

02/16/2025

Cortisol is often called the “stress hormone,” but it’s not all bad. It’s there to help you handle challenges, giving you a burst of energy when you need it most. But when cortisol stays elevated—when stress becomes constant—it can start to take a toll. You might notice difficulty sleeping, stubborn belly fat, or a feeling of being “wired but tired.”

You don’t need to overhaul your life to bring cortisol back into balance. Small, intentional shifts can help.

Start with your mornings. How you begin your day sets the tone for your cortisol levels. Instead of jolting awake with coffee, try starting with a glass of water or a gentle stretch. Morning sunlight is another powerful cue—it helps regulate your cortisol rhythm, signaling your body that it’s time to wake up naturally.

What you eat matters, too. Balance your meals with protein, healthy fats, and fiber to keep your blood sugar steady. When blood sugar spikes and crashes, cortisol often steps in to stabilize things. A steady, balanced diet gives your body what it needs without the extra stress.

Movement is another way to support healthy cortisol levels. Opt for activities that feel restorative rather than intense—walking, yoga, or dancing can all help release stress without overtaxing your body.

And finally, give yourself permission to pause. Just a few deep breaths, a quiet moment in nature, or journaling your thoughts can calm your nervous system and signal to your body that it’s safe to relax.

02/16/2025

Your gut is like the foundation of a house — it quietly supports everything, from digestion to immunity to mood. When it’s in balance, you feel good. But taking care of your gut doesn’t mean you need to adopt a strict diet or eliminate everything you love. Small, intentional shifts can make a big difference.

Start with fiber. Think of fiber as food for the good bacteria in your gut. Add a handful of berries to your breakfast, swap white bread for whole grain, or throw some lentils into your soup. These simple changes feed your microbiome and keep things moving smoothly.

Fermented foods are another gut-loving addition. Foods like yogurt, kefir, sauerkraut, or kimchi introduce beneficial bacteria that help keep your microbiome diverse. If you’re not a fan of tangy flavors, start small—a tablespoon of sauerkraut on the side of your meal or a splash of kefir in your smoothie.

Hydration is also key. Your gut needs water to keep digestion running smoothly. If plain water feels dull, infuse it with a slice of lemon or cucumber for a little flavor.

Finally, slow down. Digestion starts in your mouth, and chewing thoroughly gives your gut a head start. Take a moment to enjoy your meal, chew mindfully, and give your body time to do its job.

These aren’t drastic changes—they’re small habits that fit into your existing routine. Over time, these little tweaks add up, leaving you feeling better inside and out.

02/15/2025

Smoothies can be more than just a quick breakfast. They’re an opportunity to pack in nutrients that nourish your heart and keep you feeling vibrant all day long. The right combination of ingredients can deliver a dose of antioxidants, fiber, and healthy fats, all while tasting like a treat.

Here are two heart-loving blends to try:

Berry Beet Boost
Beets are rich in nitrates, which support healthy blood flow, and berries are bursting with antioxidants that help reduce inflammation.
• 1 small cooked beet (peeled and diced)
• 1 cup mixed berries (like blueberries, raspberries, and strawberries)
• 1 cup unsweetened almond milk or water
• 1 tablespoon ground flaxseeds (for omega-3s)
• A handful of spinach (you won’t taste it, promise)
• Optional: a squeeze of lemon for brightness

Blend until smooth. The color alone will brighten your morning, and the ingredients will fuel your heart in all the right ways.

Creamy Green Heart Helper
This one’s packed with fiber, potassium, and healthy fats to help manage blood pressure and keep your heart strong.
• 1 cup unsweetened oat milk or water
• ½ avocado (for creamy texture and heart-healthy fats)
• 1 frozen banana (for natural sweetness)
• A handful of kale or baby spinach
• 1 tablespoon chia seeds (for fiber and omega-3s)
• Optional: a teaspoon of almond butter for extra richness

Blend until creamy. It’s smooth, satisfying, and feels like a nourishing hug in a glass.