Just because I lost 80lbs doesn’t mean my life became any easier. I still had to deal with my feelings, I still had to deal with ME. Bad days still happen. There will always be an excuse to derail… a busy schedule, an event to attend, a stressful trigger. I had to learn and accept […]

Right now it seems there is a big debate between tracking calories vs “intuitive eating” when to comes to monitoring your nutrition. I am sure if you have dieted at some point recently you have heard both of these terms referred to across social media. For the sake of clarity (and your reading enjoyment), I […]

It gets me so angry when I hear others trying to tear down or criticize women who are genuinely trying their best to make healthier changes. Have you ever allowed the expectations, needs or pressures from others create a shame-fueled downward spiral? Playing the shame game in your health & wellness journey is not the only […]

You are great at getting started, your motivation is new…🚀 BUT, not so much the follow through. 🤭😬 I want you to take a moment and reflect (truthfully) on your assumptions as to why your desired lifestyle changes are not occurring. It’s motivation. After you list those out, here are some other tips to think about […]

I get a lot of messages from women that start like this:  “Kate I am struggling with my weight, stress eating, self-sabotage, lack of motivation… But… -I don’t want to spend much money⁣. -I don’t want to go completely plant-based⁣. -I don’t want to do any of the “woo-woo” stuff. ⁣ ….can you help me?” […]

Making small, healthy changes to your diet and lifestyle can make a big difference in your overall health and well-being. If you’re looking for ways to get started, these tips can help you make the necessary adjustments. Whether you’re trying to lose weight, eat more nutritious foods, or get more exercise, making sustainable changes is […]

Mindful eating incorporates intuitive eating, to help us slow down and listen to our internal cues of true hunger versus cues of satiation, and it can help us reduce or even entirely cease our emotional or binge eating.  It calls us to be present and to engage our senses — how the food tastes, smells, […]

When we need a break from all of the healthy foods, here is one of my favorite guilt free plant based recipes! It’s time for something rich and indulgent. But don’t worry – it won’t affect your weight because these dishes are full off flavor without any added butter or cream cheese.)) Avocado “Alfredo” Prep […]

This week from the “Gram…caffeine balance! “Why should I stop drinking coffee? I only add stevia and almond milk”… Idk who needs to hear this but: I’m actually NOT against coffee, OR caffeine. This is what I tell my LRD students: Caffeine is well known for its ability to elevate mood> blocks adenosine> not only […]

“Thinking about food all the time” Idk who needs to hear this but: if you are thinking about food all of the time you likely aren’t eating enough or structuring your meals properly. When you think about your nutrition and meal planning you want to allot for mental and physical satisfaction. Food is supposed to […]