How To Get Back on Track After the Holiday Season

HO, HO, HO! Merrrrry Christm…..

Wait, that’s over now….

Did Christmas seem like it flew by for you? Because it definitely did for me!

Good news is no more holiday excuses to not get back on track 😉 So ditch the eggnog, finish up the last of the stuffing, and plan on having sparkling water for your New Year celebration! We’re getting back to the grind today!


Goal Setting/Visualizing

The most important thing I can think of when it comes to getting back on track is setting goals and visualizing them.

Where do you want to be and where do you see yourself? Do you see yourself running a marathon, fitting into your “skinny” jeans? Maybe you want to have regular digestion and reduce the “puffy” feeling you have?

Whatever you goal may be, visualize it and write down some broad steps to get to that end goal.

From there, make things more specific, in a way that you can make them daily, weekly, monthly, quarterly, and yearly goals.

For example: My goal is to reduce the bloating/inflammation I’ve had from eating foods that sometimes aggravate my immune system (because I have Celiac’s Disease). I’d like to see that happen within the next 6-8 weeks. This week I’m going to increase my water intake and eliminate dairy entirely (even grass-fed). Next week, I’m going to maintain those goals as well as increase my bone broth and veggie consumption. And continue building upon those as the weeks come. When times get tough and allllll I want is that cheese to top off a meal, I’ll remember what I want MOREand that’s to calm my immune system down and strengthen my digestion.

At the bottom of each of my client’s nutritional recommendations, I have them choose a word and write it down on their sheet. I encourage them that when times get rough and they want to break away from the nutritional journey, to remember that word. To let it resonate in their minds and all the way to their hearts. In the time it takes you to think of that word, usually the urge to splurge will pass and your focus on the end goal is crisp and clear.

So you, the one reading this, think of a word for your goals and answer the following question:

where do you want to be and how are you going to get there?


I like to think that I’m an honest person.

The truth is, when I sat down to write this blog, I intended on writing about the importance of ginger and lemon juice and bone broth and other tips and tricks for getting started/rebooted after a holiday of splurging. But what came through was my heart.

I have such a passion to help others. I want to see you reach your goals so bad that it hurts! If I could take each of my nutritional therapy client’s hands and hold them each day, walking through the trials of nutrition and the temptation of food, I would.

I want you to want this. I want you to want a more natural, nutritional lifestyle. I want you to know what it feels like to feel good. To feel better. To reach your goals and climb to the mountaintops.

If you want it for you, keep pushing forward. You’ll make it. You just have to believe in yourself and you absolutely CANNOT give up.


I hope you all had a beautiful holiday season. This time of year is my favorite because it’s so energetic and full of hope and dreams. Chase your dreams and be filled with hope. And stay away from sugar….always stay away from sugar 😉

I’ll see y’all tomorrow on FaceBook for this week’s episode of “2 Minute Tip Tuesday”!

 

 

If you have any questions or you’re interested in how I can help you further, please feel free to reach out to me at naturallykatieblog@gmail.com. You can also check out my FaceBook page and/or my Instagram to connect with me there!

The Fat That Doesn’t Make You Fat

Does that say “Healthy Eats” or “Healthy Fats”, vote below!

You read that right, the fat that doesn’t make you fat.

For years many of you have been misled and tricked into believing that fat is “bad” for you; that it makes you fat, that it’s the root of your health problems.

I’m here to state that, indeed, fat is good for you. If it’s the correct type of fat, that is.

 

As human beings, we have a tendency to label things as “good” and “bad”.

Instinctually and socially, we place things of all kinds into either of these categories. Sometimes fats are bad, sometimes it’s carbs, and, well, sugar is always bad for you 😉 .


Fat Facts

  • Fat is the Heart’s Preferred Source of Fuel
  • Healthy Cell Membranes are Built from Healthy Fats
  • Fat is a More Sustainable and Effective Fuel for Athletes than Carbohydrates
  • The Consumption of Fat Releases the Hormone Cholecystokinin, Triggering Satiation
  • My Favorite: Fat Makes Food Taste Good!

 

For decades, advertising and skewed research has told the American population that they should refrain from fats; promoting skim milk, fat-free cheeses, and low-fat, processed snacks. But what they really should have said, was steer clear of certain kinds of fats….


Good vs. Bad

I could spend a couple of hours working on this section! But today, we’ll be focusing on margarine vs. butter

If you’re interested in more of what makes a fat good or bad, or why you should stop using canola oil, be sure and register for my 6 week lecture series beginning January 7th!

Margarine:

  • Zero Nourishing Benefits
  • Two Steps Away from Being Plastic
  • Rancid
  • Added Ingredients and Food Coloring (margarine, naturally, is gray)
  • Flies Aren’t Even Interested (now that should tell ya somethin’…)

Butter:

  • Rich in Vitamins D,E,A,K
  • Grass-fed Butter is High in CLA, a Fatty Acid that Actually Helps You Burn Fat!
  • Fantastic Balance of Omega-3s and Omega-6s
  • A Source of Healthy Cholesterol
  • High in Medium Chain Fatty Acids (yay for energy and quick absorption!)

Butter is created by cows, Margarine is created in a lab…

Now tell me which one you’d rather top your vegetables with?


Other Sources of Healthy Fats:

Omega-3 Omega-6 Saturated Monounsaturated Polyunsaturated
Fish Oil Evening Primrose Butter Avocado Flax Seed Oil
Chia Seeds Sunflower Oil Coconut Oil Extra Virgin Olive Oil  Pumpkin Seeds
Walnut Black Currant Seed Palm Oil
Hemp

This is only a simple chart of some healthy fat options! And this blog is only scratching the surface about fats in general!

As I said, if you’re interested in learning more, “The Truth About Fats” is a lecture in my 6 part series starting January 7th! The cutoff for the package deal and the goodies that go along with it ends January 1st, so register today!


SAVINGS ALERT!

Avocados, one of the of my favorite sources of monounsaturated fats, top so many of my meals! They are so diverse you can even mix them in smoothies! I love avocados so much that I’ve partnered with Avocado Shirt Co. to offer my readers a special 15% off coupon code!

When ordering enter code “NATKAT” for 15% off your order! No minimum purchase required!

Also, check out my “2 Minute Tip Tuesday” on Avocados over on my FaceBook page! Each Tuesday I give you a new natural, nutritional lifestyle tip 🙂

Thank y’all again for reading and learning with me! If you have any questions, comments, or requests, please feel free to message me at naturallykatieblog@gmail.com.


From reading this, I know hope you know you don’t have to fear fat!

Fat is my favorite way to add flavor and satiation to a meal, not to mention it gives me the most sustained, lasting energy! My energy levels far outlast any carbohydrate ridden meal.

If you’re still unsure of which types of fats are right for you or if you need help learning how to properly digest your fats (i.e. if you have sluggish gallbladder or have had it removed) please take advantage of my FREE offer to you, a 20-Minute Nutritional Therapy discovery consultation or call.

To book your free, 20-Minute Nutritional Therapy discovery consultation/call where we establish if Nutritional Therapy is right for you, email me at katie@naturallykatie.com

In love and health,

Katie

naturally katie hurricane wv

 

 

 

 

 

None of these links are affiliate links where I receive a percentage of the sale. If they were, the income from associate links helps to continue my blogging and business efforts. Thank you for supporting me.

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

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The Most Common Nutritional Deficiency in America

Water, water everywhere all the drops to drink!

Are you one of the millions of American citizens who are dehydrated?

It’s hard to believe in a nation with some of the cleanest, most available water that it is the most common nutritional deficiency.


What does water do?

Water is the forgotten macronutrient, but is imperative to proper, healthy bodily function.

Here are a few of its roles:

  • Regulates body temperature
  • Cushions bones and joints
  • Flushes toxins
  • Transports nutrients
  • Improves cell-to-cell communications

Without adequate water intake, the body cannot properly perform nor can it stay energized throughout the day. It not only acts like a lubricant to the joints, but keeps our skin looking clear, and in imperative to sending toxins out of the body! If you experience achy joints, dry skin/problematic skin, or notice your urine colored a dark yellow, try upping your intake.


How much should you drink? 

So, water is great, right? But how much should you be drinking?

A simple, effective equation to use is:

Your body weight / 2 = ____oz.

For example: 150lbs / 2 = 75oz of water

75oz of water is the equivalent of a little over a half gallon, or approximately 5, 16oz bottles of your favorite water.

This number does not take into account your daily consumption of diuretics or exercise. If you partake in either, you’ll need to add even more water into the equation (pun intended, as always). If you need additional help finding the ideal amount of water for your nutrition/physical goals, that is something I can help you with through one-on-one nutritional therapy.

But is all water created equal? Of course not…because that would be easy….


What kind of water?

First, plastic is a different topic for a different day, but just know glass > plastic in everything.

Spring water is my preferred source of water because it is naturally “processed”, contains essential minerals, and is wonderfully tasty.

Justin and I are blessed to have a spring on our property, but as most individuals are not, buying spring water from the store is a great option. Or! Even better, you can filter your own water through the Berkey (check out this blog post for a little more on the Berkey) and add my favorite mineral drops to it! Then you can add it to an awesome stainless steel water or glass water container and drink up!

The minerals in your water will also help your body “hold” on to the water you drink and utilize it, versus you just going to the bathroom every half an hour.

If you must purchase plastic, bottled water, I love this brand: Penta

 

And as a little bonus here is a short list of diuretic beverages for you reference:

  • Coffee
  • Peppermint Tea
  • Dandelion Root Tea
  • Other Herbal Teas
  • Kombucha
  • Fruit Juices
  • Alcoholic Beverages
  • Some Medications

Thank you all for reading and I’ll be seeing you in the next one!

And don’t miss out on next week’s “2 Minute Tip Tuesday”, ‘Like’ Naturally Katie on FaceBook!

 

 

Contact me at katie@naturallykatie.com for more information.

 

 

 

 

 

 

 

 Some of these links may be affiliate links where I receive a percentage of the sale. This income helps to continue my blogging and business efforts. Thank you for supporting me.

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

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Full Body Workout and Post Workout Meal, Hotel Style.

Happy Saturday, friends!

Justin and I are traveling out of town this weekend for some business.

That sounds so fancy, eh?

We’re a few hours away from home for Justin’s USPA powerlifting class. (If you didn’t know, we own a gym in Hurricane, WV. It’s 1 of 2 USPA certified gyms in the state!)


While he has been in class, I’ve been back in the hotel room working on projects, going over client paperwork and mayyyyybe watching a few YouTube videos (or maybe more than a few…oops!) I took a break this morning to squeeze in a little workout, and I thought it might be fun to share for those of you who want to take advantage of the complimentary hotel gym next time you’re away from home.

When I walked in to check it out yesterday, the first thing I noticed was it was small. But that wasn’t going to stop me! You just have to be creative and willing to steer away from your programming a little.

When back home in our gym I like to superset, go heavy, and incorporate exercises that are both effective and smart. Today, I went back to the basics and a little lighter than I’m used to…but my legs and shoulders were burning and tired and my heart rate was definitely up, so I chalk it up as a winner!

Without further ado, here ya go!

HOTEL WORKOUT:

What I Had to Work With ^^

 

WARM UP:

  • 5 minutes at 3.6 on the treadmill
  • Lightweight alternating shoulder laterals and shoulder raises

2X30 (which means two sets of 30 reps)

UPPER BODY:

  • Dumbbell Chest Press on a Flat Bench Superset with
  • Dumbbell Flys on a Flat Bench (Cutting the weight by 10lbs from my Chest Press weight i.e. Chest Press I started with 15s, start flys with 5s)

3X15,10,5

  • 1 Arm Dumbbell Rows Superset with
  • DB Shrugs

3X15,20,5

  • Stripset (10,15,20) DB shoulder laterals superset with
  • Seated, Bent Over DB rear delt rows (15,12,10)

LOWER BODY:

  • Stationary Walking Lunges (15X3) superset with
  • DB Goblet Squats (15X3)

 

  • Standing Calf Raises (3X25) superset
  • DB Stiff-Leg Deadlifts (3X15,12,10)

 

CARDIO:

  • HIIT Cardio on the Treadmill for 8-10 Minutes
  • Cool Down/Stretch…and you’re finished!

 

HOTEL POST WORKOUT MEAL:

Yesterday evening when we went shopping, we weren’t sure if our hotel room would have a fridge or not so we grabbed all non-perishable foods. This was what I came up with for my post-workout meal!

 

Use your hotel’s coffee maker for 8oz hot water, stir everything together and enjoy!

 

 

More Hotel Tips:

You can often get plastic silverware at the front desk, just ask! And use the cups that are usually sitting with the ice bucket as a bowl for your oatmeal!

 

This meal was super quick to make, absolutely delicious, and easy to travel with!

I don’t eat oats too often at home, but if I did, this little recipe would probably be a go-to for me!


I do hope y’all enjoyed this traveling how-to and I hope it serves you well as a hotel workout/workout inspiration in the future!

If you’re interested in learning more about exercise, Justin will be a guest speaker on the topic “Exercise Rx” for my “Naturally Katie’s Six Week Start-Up” lecture series beginning January 7th.

Join me for Weeks 1 through 5 to learn more about nutritional foundations and end Week 6 with Justin to gain a better understanding on exercise and how it can benefit your health.

 Tickets and packages are on sale now and can be purchased in person at our gym and/or HealthSmart Teays Valley as well as online through PayPal here on my website!

 

Now, get off yo booty and get to working’ out!

 

 

Some of these links may be affiliate links where I receive a percentage of the sale. This income helps to continue my blogging and business efforts. Thank you for supporting me.

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10 Gift Ideas for the “Crunchy” Person in Your Life

As I was sharing my idea for this blog post with a few people (including my husband) I was asked:

“What does “crunchy” mean?”

I first heard this term when I started dabbling into holistic health and wellness a few years ago.

In short, “crunchy” describes the more tree hugging, all-natural, holistic minded, chemical-free, organic, wellness focused person in your life.

 

These gifts are for them…happy shopping!


1. Squatty Potty

I’m a Nutritional Therapist  so I talk about bowel movements on the regular.

In short, the squatty potty helps us poo.

From their website:

“Medical doctors, naturopaths, and assorted holistic health professionals have pointed out the hazards of the modern toilet for years. There is empirical evidence that elevating your feet during elimination is healthier.

The modern day toilet is convenient, but has one major fault; it requires us to sit. While sitting to do our business may be considered “civilized”, studies show the natural squat position improves our ability to eliminate. Better elimination may decrease many modern day ailments including bloating, straining, hemorrhoids and constipation.”

Why is that? and why do you need this contraption wrapping around your toilet?

Squatting fully relaxes the pubectalis muscles around your colon, allowing for proper, easier elimination.

So, just like I said, the squatty potty helps us poo.

 

2. Salt Lamp

I’ve already written a blog post about why I love salt lamps and how they are beneficial, so check it out if you’d like a little more info on the benefits of having a salt lamp and how they actually work.

The “crunchy” person in your life will adore you if you purchase this salt lamp for them. It’s gorgeous glow and relaxing benefits are enough to make your room feel like you’re in a spa! They’ve become very popular recently and will surely light up a smile (and a room).

The brand I’ve linked is the only brand I buy because of their purity and quality.

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3. Essential Oil Diffuser

These are also all the rage right now! And make such a wonderful gift.
My only experience with diffusers have been those from NOW and I’ve been happiest with this one. The bamboo looks classic, chic, and can be totally unisex. I even have one in my Nutritional Therapy office because I love it so much!

There is always talk about essential oils and which company is the best, which has the best quality, yada yada, but having worked at a health food store for 3 years, I’ve just picked up my oils from there.

These are my favorites and make great stocking stuffers to go along with the diffuser:

Nature’s Alchemy French Lavender (I also use this in my wool dryer balls for laundry..heavenly.)

Aura Cacia Frankincense (I also use this one on my face at night.)

NOW Oil Set: Put Some Pep In Your Step (This set is wonderful because you get multiple oils in one set.)

4. Dry Brush

Dry brushing has been one of my favorite forms of self-care and detoxification for years!

It involves taking  a dry brush over your body to manually stimulate your lymphatic system. In doing this, you’re aiding your detoxification pathways as well as helping clear off dead skin cells. Not to mention it gives your skin a little warming sensation, perfect for this cold season.

My favorite time to dry brush, and what I generally recommend, is in the morning before a shower. It will help start your day off right, gives a little energy “oomph”, and then you can shower away what you’ve brushed off.

Oh! And one per person. You wouldn’t share your toothbrush with someone would you? Don’t share your dry brush either.

5. Stainless Steel Cookware

Oh, what a splendid splurge for the holiday season!

I was so graciously given my husband’s grandmother’s stainless steel cookware set from my mother-in-law, but if I were to buy one for myself, it would be this set from Amazon.

Stainless steel is a non-toxic way to evenly and easily cook your foods.

Often, when cooking with non-stick and plastic, you are allowing toxic substances to leach into your meals! This is especially dangerous when you throw heat into the picture.

Often times, because this adjustment can be pricey, the “crunchy” loved one in your life may be piecing together their collection one-by-one; give them the ultimate surprise of all-in-one. I know they won’t be disappointed.

6.Tongue Scraper

I’ve also written a little about this in my blog about holistic dental care, but a tongue scraper is the perfect stocking stuffer and inexpensive luxury item t0 buy your loved one!

My favorite, and the one I have, is from The Dirt, but this one on Amazon looks, and is priced, similarly.

Tongue scrapers are another way to gently aid your body in the detoxification process. Kiss bad breath goodbye! (pun intended, of course)

7. Morrocco Method

If I’ve said it once, I’ve said it a thousand times: I LOVE MORROCCO METHOD.

I’ve yet to write an entire blog post on it, because honestly, I have so much to say about it that I have to better organize my thoughts….but trust me, it is absolutely amazing.

This company makes the cleanest, most nutrient-dense shampoos and conditioners on the market. I’ve loved them, used them, and never will be without them. My hair is healthy, happy, and receives compliments all of the time.

This shampoo is used for both men and women (my husband loves it!) and is especially perfect for those loved ones who may be struggling with their health. I know with celiac disease, even “organic” shampoos will break my head out…this has NEVER happened with Morrocco Method. It nourishes my scalp and keeps my hair looking brilliant.

Please, check it out. (and they often have holiday sales)

8. Instant Pot

What is my life without an Instant Pot? Much. More. Time Consuming.

Do you have a family member who cooks their meals? Preps their meals? and eats healthy…but is incredibly busy as well?!

Please, gift them with the Instant Pot this Christmas.

This little guy has helped me stay on track with quick, healthy meals and never leaves the counter top. It isn’t just a pressure cooker; it’s a steamer, a hot plate, a slow cooker, rice cooker and yogurt maker, too.

Your loved one will thank you over and over when they use it day after day. They’ll wonder how they ever lived without it! And you’ll gain some brownie points (and maybe a few quick meals) as well.

9. Berkey

This is a top of the line, luxury gift.

The human body is made up of 60% water. That makes it pretty important, right?

What’s even more important is the quality of your water.

Are you or your loved one drinking tap water? Well water? Bottled water? Each of these sources are better than soda, but still laced with potentially harmful substances.

The Berkey will filter all those bad boys out! It can separate gasoline from water, by golly!

Not to mention it’s a stunning kitchen addition and makes keeping up with water intake easy as pie. (You need have half your bodyweight in ounces, ya know?)

I wanted this baby for quite some time before my husband and I finally splurged on it, but gracious I’m thankful we did and the wellness minded person in your life will be thankful, too. (Especially if they love coffee, Berkey filtered water makes the best coffee.)

10. Handmade Herbal Goodies

I must preface, the owner and creator of Owl Hallow Herbs’ goodies, is my cousin. But even if she wasn’t, I’d still be as in love with these herbal goodies as much as I am!

Sarah has been working with herbs over the last year or so, and in that time frame, I’ve definitely lucked out to be on the receiving end of her test trials.

You can tell how much thought and love and time goes into each product she handcrafts. She thinks about which herbs, the quality, the source, and the additional ingredients. She puts so much effort into creating wonderful products, and shewwee, it’s evident with each.

Of what she currently has available, my 2 favorites are the healing salve and the bar soaps!

The healing salve absolutely saved me all summer long! Not only for cuts, but mostly bug bites! I’m the person whose bug bites swell, itch, and almost look as if they bruise. Sarah’s healing salve cut the time of having the bug bite and itchiness in half! I will never be without it.

The soap feels so creamy and wonderful on the skin and doesn’t leave you feeling like you have a chemical residue when you’re finished. They’re perfectly scented and make you feel like you’re pampering yourself with every shower.

Honestly, you should pick up some for yourself and someone else. They’re so affordable you really can do that, too. These make perfect stocking stuffers or wrapped together in a tin. Check her out, you won’t be disappointed. (And keep checking her out because I don’t see her herbal linament on her site and it’s a must-have for me!)

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BONUS:

The “crunchy” person on your list may very well love the gift of health through a                        Nutritional Therapy Consultation with yours truly! Check out what I offer one-on-one here as well as the awesome Six Week Start-Up classes I’m offering beginning January 7th!

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I hope you all enjoyed this blog and have had some help with some great gift ideas (or maybe even some ideas for yourself!) I had a ton of fun writing about some of my favorite things and I hope they can become a favorite in your family as well.

As always, if you have any questions, please feel free to email me at: naturallykatieblog@gmail.com

and connect with me on FaceBook and Instagram for more wellness tidbits and updates.

 

 

 

 

 

 Some of these links may be affiliate links where I receive a percentage of the sale. This income helps to continue my blogging and business efforts. Thank you for supporting me.

My Celiac Story: Finding Purpose in my Autoimmune Disease

Hello, friends!

Today is a very special day for me.

Five years ago today, I was diagnosed with celiac disease, giving me the answer to years of symptoms and illness.

God has absolutely changed my life through this diagnosis and I am forever thankful. 

 

I had so much to say about it, that I created a YouTube video rather than strictly writing a blog about it.

I hope you watch and enjoy! Also, please let me know if you’d like more videos in the future and what you’d like for them to be about!

I hope you all are having a wonderful Monday. It’s gorgeous here in West Virginia and I’m thoroughly enjoying relaxing outside a little before the winter officially makes its grand entrance.

Again, let me know what you think and bear with me as I continue to learn about all this technological stuff….I’m always a little behind in the world.

 

Oh! And the featured photo of this blog is my actual first gluten-free trip to the grocery store! I remember being so proud of that buggy full and finding the picture made me want to tear up a little. This journey has been full of ups and downs, but I know celiac’s disease is serving a greater purpose in my life.

I love y’all for reading and see you next time 🙂

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5 Tips to Navigating the Thanksgiving Table

It’s that time of year, folks!

A time of thanksgiving, friends, family, and FOOD.

Do you often leave the Thanksgiving table feeling bloated and stuffed with a side of guilt?

Let me help you find your way to a more pleasant, post-Thanksgiving feel.

 


1. Step Away from the Stuffing

Let’s just go ahead and get this tip out of the way…

I know stuffing is “the best part” of the turkey, but do your best to step away from that glorious spoonful of bread-y goodness and maybe focus on the bird itself.

Stuffing is one of the Thanksgiving sides that is easiest to lose track of. It’s obvious when you eat 1, 2, 3 slices of bread, but when you’re eating a couple servings of stuffing, it’s a little more obscure and difficult to keep track.

I’m not an anti-bread advocate (especially if it’s gluten-free, properly prepared bread, have at it!) but unless stuffing is the very thing you wait for on Thanksgiving day, you’d probably much rather save the belly space, sugar, and yummy-ness for a long-awaited dessert.

Not to mention, when you focus on the turkey itself, you’re filling and fueling yourself with high-quality proteins! These proteins will build healthy cells leading to gorgeous hair, longer nails, and lean muscle.

2. Load up on Veggies

Not only are veggies probably the most nutrient dense Thanksgiving side, they are going to help make you feel full! And feeling full means you’re less likely to overeat by going back for seconds or even thirds.

The fiber in veggies also helps to keep the digestive tract movin’ and groovin’ the day after Thanksgiving. Keep in mind to keep sipping on water all day, too. This will also help with feeling full and keeping that digestive system moving.

The trick is to grab your veggies first and try and fill have your plate with them. That way, you have more room for vitamins and minerals, and less room for sugar-y carbs.

3. Use Butter

Yes, I am a butter lover through and through.

Many Thanksgiving tables won’t be complete without margarine. Margarine, in my opinion, and maybe even scientifically, is a few steps away from plastic. Please, I’m begging you, choose butter .

Butter is nutrient rich in fat soluble vitamins D,E,A, and K, helps to create durable cell membranes, and will aid the body in regulating your blood sugar (something that is typically a little higher around the holidays).

But the most important fact about butter?

It makes food taste good!

So, you heard me correctly, top those taters with some high-quality, nutrient dense, butter. (And thank me later.)

4. Chew Your Food

I’ve said this before in a blog, but I’m going to say it again: Chew your food!

By chewing your food properly (until mush), you are already setting your digestive system up for success. You’ll be saving your body quality energy by doing some of the work for it; releasing enzymes, breaking food down, and absorbing all the goodness that goes along with it.

Taking the time to chew your food also makes you and your body more aware of what you’ve already eaten so you’re less tempted in returning to the table.

If you’re chewing properly and still need some help digesting, grab some digestive enzymes and let them give you some additional support.

 

5. Enjoy A Dessert

It’s Thanksgiving! Enjoy you some dessert!

Have ONE dessert (not one of each.) Enjoy it. Savor it. Chew it. Love it. Don’t feel guilty about it.

Think about the way that whipped cream perfectly tops your pumpkin pie. The way your mouth waters over those 7 layer cookies. The fact that this is a once or twice a year kinda thing and the love that went into making it.

Think about those things, not the sugar and calories (unless, of course, you really do have to watch your sugar…)

Sugar is an inflammation causing, parasite feeding, refined mess, but! like I said, it’s Thanksgiving! Have a piece of pie or a slice of cake. Maybe even a couple of cookies. The key is, to stop there.

 

HONORABLE MENTION TIP:

Don’t go to Thanksgiving dinner starving!

You’re setting yourself up to overeat and then crash later. At least have a snack of  protein and quality fats beforehand. You’ll be glad you did.


I hope these tips help you tomorrow!

This is a special time of year not only for friends, family, and food, but most importantly to feel thankful.

I am so incredibly thankful for all of you who support me and my journey and my love of helping others. It feels so good to know that there are so many who believe in me.

Thank you for reading and please share with your friends to help them navigate the Thanksgiving table tomorrow as well!

Have a wonderful holiday and I’ll catch y’all later!

Also, don’t forget to connect with me on FaceBook and Instagram!

Macros: The Good, The Bad, The Ugly, and the Truth

How many of you have heard of “If It Fits Your Macros” , macro counting, and the phrase “hitting my macros”.

Macronutrient counting is beneficial, but also misinforming and has the ability lead to unhealthy habits.

Interested in the good, the bad, the ugly, and the truth?

Let’s continue….

The term macronutrients (or macros) refers to the 3 main categories of nutrients:

proteins, fats, and carbohydrates.

Each of these classes of foods serve a purpose and all are necessary for a wholesome, well-rounded, nutritient dense diet and lifestyle.

Counting macros usually involves a person either weighing or guesstimating their food intake and then inputting those foods and measurements into a calorie counting app or website, such as myfitnesspal, with set numbers to reach or stay under each day.


The Good:

I try and find the good in everything, and like all things, there is good in macro counting.

Weighing and recording food intake raises self-awareness of what someone is eating and how much they are eating while also providing numerical data to chart and track.

This can be beneficial for various reasons, especially for beginners who are starting to take notice of what they are consuming or those who are trying to break from the cycle of restrictive eating.

Counting macros also helps us gauge whether we are over eating or under eating and/or, based on those numbers, if we’re consuming one macronutrient in excess in comparison to the others.

About once a month, even I will track a few days in a row to keep myself aware of my nutritional habits. I often notice trends like I’m not consuming enough food for my energy output (athletes and those who work laborious jobs or are more type-A often require more total calories) or my protein/carb/fat isn’t as high as I thought it might be, or I notice I might be consuming a bit too much sugar, even if from fruits.

Rather than strictly macro counting, try a food journal.

A food journal allows you to customize what data you include, allows you to visualize “what” and “how much”  all with the ability to track meal times, snacks, and how your mood/body is affected by what you’re eating. With this approach you’re able to notice trends outside of only numbers. Food journals are so important that as an NTP we include at least a 3-day food journal in our start-up documents and followups with clients.


The Bad:

While counting macros often helps individuals become aware and overcome bad habits such as over-eating, not eating enough, too much sugar, not enough protein etc, it can also become an obsession.

This obsession often leads to food anxiety and its own form of disordered eating.

When you begin to skip out on special occasions, family events, or become overly stressed about what you’re going to eat and when you’re going to eat it, you may want to step back and find some added flexibility in your approach.

For example, rather than stressing over having to decide whether you have enough carbs/fats/proteins left to fit a food in, I have discovered that an approach of visualizing your plate often helps. For example, fill 1/2 of your plate with fiberous veggies/greens, 1/4 with high quality protein, and the remaining with either a starchy carb with some Kerrygold butter, an avocado, sauerkraut, or another nutritious option.


The Ugly:

The ugliest part of macro counting, in my opinion, is the “If It Fits Your Macros” approach.

“IIFYM” is a popular eating trend that “allows” a person to eat whatever it is they want, as long as they hit and stay within certain numbers.  Most often, these are people hoping to put on muscle and shed body fat while still consuming processed foods. In defense of those who choose this approach, many do try and incorporate “clean foods” into their diet, but sourcing and quality are often neglected.

By claiming you can eat whatever you want if you hit these particular macros insinuates you’ll see the results you desire even with your indulgence of  something like ice cream and cookies, as long as it fits.

Of course this looks and sounds appealing, but on a cellular level, these processed foods are not building cell integrity, balancing hormones, encouraging proper digestion, or helping the regulation of blood sugar, which are all key to optimal health, muscle building, metabolic rate, and fat loss.

Am I discrediting the value of a relaxed meal or the occasional dessert? Absolutely not, but from a nutritional standpoint excess sugar, processed foods, and frequent indulgences will not properly balance the foundations of health and therefore will not contribute to overall wellness and lasting results.


The Truth:

It’s simple.

Eat nutrient dense, whole foods in smart proportions, exercise through a way that you enjoy, support your foundational health, and stay on track with this approach. Make goals, achieve them step-by-step, and enjoy your journey. Breaking the cycle of disordered eating of any kind takes time, but find peace in how you eat and what you eat (even if you slip up and have something you otherwise wouldn’t consider nutritious, we’re human, it happens 🙂 )

The biggest thing that helped me, a previous binge-eating, food restricter, was when I finally realized that with each meal, I had the potential to view food as my medicine and with each bite, I was strengthening my body in a cellular, muscular, cognitive way.

Ultimately, the realization of the fact that what we consume directly affects us and our biochemical makeup is the end goal. 


 

Macro counting is a hot topic and an interesting debate. The above are my opinions, from which I believe are rooted and grounded from a holistic, nutritional perspective. I am not a debater nor am I a confrontational person, I just believe in encouraging people to dig deeper that face value and seek out the truth when it comes to themselves and their health and wellness journey. If you have any further questions, comments, or concerns on macro counting, you are welcome to continue the conversation with me through email at naturallykatieblog@gmail.com. Or if you’re interested in finding an individualized approach that is best for you, Nutritional Therapy could be right for you. Contact me and we can work through this together.

Also, don’t forget to stay updated, receive more nutritional tips and advice, and see cute pictures of my dog by following my FaceBook and Instagram pages 😉

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Gut and Adrenal Friendly Pumpkin Spice Latte

Fall is here, ya’ll!

And I couldn’t be loving it anymore.

This time of year I crave warm, yummy, and somewhat sweet morning drinks.

With finals coming up, I’ve been especially busy. This gut (I hope “gut” is an okay word with you, I use it a lot 😉 ) and adrenal friendly pumpkin spice latte recipe has been an absolute go-to for me the past couple of weeks! It’s something quick and yummy that I’m able to easily put together and enjoy on the way to work or cuddle back up in my blankets and sip on on these cool, mountain mornings.

What makes my recipe different than the infamous Starbucks?

Let’s look at the ingredients in Starbucks’ Pumpkin Spice Latte:

 

Milk, Pumpkin Spice Sauce [Sugar, Condensed Skim Milk, Pumpkin Puree, Contains 2% Or Less Of Fruit And Vegetable Juice For Color, Natural Flavors, Annatto, Salt, Potassium Sorbate], Brewed Espresso, Whipped Cream [Cream (Cream, Milk, Mono And Diglycerides, Carrageenan), Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid)], Pumpkin Spice Topping [Cinnamon, Ginger, Nutmeg, Clove, Sulfiting Agents].”

 

Annatto, Carrageenan, Sulfating Agents, and Multiple Source of Sugar? No thank you.

As heavenly as these PSLs may seem, your body isn’t enjoying the ingredients quite as much as your taste buds.

With my recipe, your body will benefit from the ingredients, not be torn down by them.


Gut and Adrenal Friendly Pumpkin Spice Latte:

Coffee (as wonderfully delicious as it is) can be taxing to our adrenal glands (these control how our body responds to stress levels, think fight or flight syndrome) and irritating for our gut lining. When adrenal glands become fatigued and exhausted, so do we. Our energy levels dip, weight gain (or stall of weight loss) can happen, and our blood sugar regulation takes a hit. In addition to this, our sensitive gut lining can be irritated by coffee and any weaknesses in digestion will cause inflammation throughout the body.

So, the base of our latte is an herbal, coffee replacement: dandelion root tea. Dandelion root tea is non-caffeinated, so no taxing of adrenals and instead of causing inflammation and damaging the gut lining, dandelion actually helps us love our liver by supporting its efforts to remove toxins.

This recipe packs another beneficial punch with its addition of collagen hydroslate. Collagen is not only gut healing, but also helps to balance hormones and grow strong hair and nails. Not to mention it also helps to reduce joint pain!

 

Without further ado, here’s what you’ve been waiting for!

1 bag of  Traditional Medicinals Dandelion Root Tea

1 Tablespoon Sunfood Coconut Oil

1/2 Tablespoon of Cadia Maple Syrup

1 Tablespoon of Grass-Fed Whey Protein

2 Tablespoons of Collagen Hydroslate

1/8-1/4 Teaspoon Frontier Pumpkin Pie Spice

1/4-1/2 Teaspoon BulletProof Vanillamax

Whizz together in a high-powered blender (We have a Ninja  ), pour, and enjoy 🙂

*Also, I haven’t gotten to try this, but! I think a Tablespoon or so of Pumpkin Puree would make this even better!*


The ingredients and measurements above are what I’ve been doing and are meant to be used as is, or a starting point for you and your own creativity!

Do you digest grass-fed dairy well? Add some raw whipping cream instead of coconut oil! Add a whole scoop of whey protein and enjoy the extra creaminess. Need a little more sweetness, a little more maple syrup never hurt anyone 😉 Add some extra cinnamon, some nutmeg, or a pinch of sea salt. Have fun with it! If you come up with anything awesome, comment below so others and myself can enjoy as well!

If You Are Interested in the Macro Breakdown of my Recipe they are the Following:

Protein: 19g  Carbohydrates: 8g  Fat: 14g  Sugar: 7g       Total Calories:228

 

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Additional Benefits:

  • Quality Protein
  • Quick and Easy to Make
  • No Blood Sugar Highs or Lows
  • Naturally Sweetened
  • No Synthetic Fillers or Thickeners
  • Healthy Fats
  • Balanced Macronutrients

 


Starting my mornings with this has given me something to look forward to all while giving my body fuel to start the day.

This drink often gives me time to do some homework, housework, answer e-mails, and/or cook a breakfast before my belly begins fussing at me to sit down and eat a substantial meal.

The greatest part? Zero guilt.

How many times have we grabbed a drink like a typical pumpkin spice latte and felt guilty after drinking it? Not with this version. I know my body is grateful for the nourishment and is using the ingredients for its daily tasks of revitalizing and repairing.

Do you have a go-to morning drink?

Let me know what you like to enjoy in the comment section below!

Also, don’t forget to connect with me on my FaceBook and Instagram pages!

Farm Fresh Friday: Eggs

Isn’t it mandatory for every blogger to have some type of a day-of-the-week-themed post: Taco Tuesday, Throwback Thursday, Fitness Friday?

Of course I would name mine Farm Fresh Friday…because what else would expect from an organic, whole-food enthusiast and educator?

I digress…

Farm Fresh Fridays are going to highlight the greatness and deliciousness that is farm fresh; from food to farmers and vice versa.

 

 

This Friday’s Farm Fresh Spotlight: Eggs

In my opinion and scientifically, eggs are nature’s perfect ratio of quality proteins and healthy fats! Eating eggs supplies the body with energy, long lasting fuel, building blocks for cells, and to beat it all, they’re quick to prepare! I’ll touch on this powerhouse of a food in regard to their nutritional value in a later post, for now, let’s focus on the quality of a farm fresh egg.


Store Bought vs. Farm Fresh:

If you’re eating eggs from the grocery store, please don’t be disheartened. You’re making a great food choice! But, by buying your egg from a local farmer, you’re taking this healthy choice a level further.

 

Consider these questions:

Do you know where the chickens who lay your eggs roam?

Do you know how old your eggs are?

Do you know what these momma hens ate?

Store Bought:

Many of the eggs at the grocery store are marketed as “free-range”, “vegetarian fed”, and “organic”.

But that’s just it: marketing.

These companies are the producers and you are the consumer. With these trending keywords they lure us in, make the sale, and profit off of our ignorance.

 

Most grocery store eggs that are marketed as “free-range”, “vegetarian fed”, and “organic” actually come from distant, overcrowded, grain-fed farms where the manufacturers do just enough to legally put these taglines on their product.

Often these eggs come from hens who have never stepped foot onto fresh, lush, green grass or taken a nap in the sunshine. This makes for unhappy hens and unhappy hens produce unhappy eggs. These unhappy eggs are also sometimes weeks old before they ever even make it to the grocery store, further decreasing the nutrient quality in their yolks.

Farm Fresh:

First, fresh means they are just that, fresh! When buying from a local farmer, you can almost always bet these eggs are going to be straight from the coop, to the farmer’s refrigerator, to your refrigerator. Often times, when you buy farm fresh eggs, you are welcome to check out the area that these hens call home! Our personal chickens are truly free-range meaning they are free to roam, eating what nature intended them to eat. Different farmers and homesteaders have different ways of ensuring their free-range chickens are eating a variety of bugs, greens, and scraps. (Note: As you can see, by chickens eating bugs, they are not vegetarian. This goes back to the marketing scam of food corporations. If it says they are fed a vegetarian diet, you can probably be sure those hens have been fed a diet of genetically modified corn and soy. No bueno.)

By knowing where your chickens are roaming you can be more aware of what they’ve eaten. Remember, if the chicken is eating a nutrient rich, wide-variety diet, that nutrition will be carried over into your body as well. 


What to Look For:

There are three things to note when evaluating the quality of an egg:

  1. Strength of the Shell
  2. Color of the Yolk
  3. The Taste!

 

Strength of the Shell:

When you cracked the egg, was the shell brittle or strong? Just like human bones, the more nourished an egg is, the stronger the shell. If a chicken is lacking specific nutrients like calcium or vitamin D because of a poor diet, a shell can be weak. That being said, the occasional weak shell from a farm-fresh eggs can mean that the momma hen was just a little older.  One here or there is no cause for concern.

Color of the Yolk:

If you were to crack a farm fresh egg in the same bowl as a store bought egg, the difference in color would be evident! A nutrient rich egg will be an orange color where a store bought egg will be a yellow or pale yellow. Again, this comes from the diet of the momma hen. Her nourishing diet will produce either a nutrient rich, orange yolk or a defieinct, yellow yolk from lack of nutrients. I even had a professor in college who explained that corporations often buy out the land of ingenious people in South America to plant marigolds. These marigolds are then harvested, dried, and ground up into chicken feed because they add color to the yolk, making it appear more nutrient rich that what it is. Still, no match for the gorgeous beauty of a farm fresh yolk.

Taste:

It’s tough for me to describe the difference in taste because it’s been so long since I’ve actually eaten a store bought egg!  I do remember when I first started dating my husband, I’d never seen a yolk so gorgeous! I’d been eating 2 eggs for breakfast for practically my whole life and never knew the difference! The first time I ate one, I was amazed at the more rich, satisfying taste. This reason alone should be a good enough one to switch over from store bought to farm fresh.


 

 

If you live local, Butter It Up Hurricane sells local eggs for much cheaper than the store sells their organic “free-range” eggs! If you’re closer to Charleston, give the Capitol Farmers’ Market a try! If you can’t find locally sourced eggs there, I’m sure you can probably find someone to lead you in the right direction

If you don’t live local, try asking around. You wouldn’t believe the people who sell eggs that you didn’t know about! Or check out the website Local Harvest and see if you can find some goodies in your area.

I also can’t forget to mention Tropical Traditions. They have an amazing selection of health foods, but are well known for their quality eggs. Give them a look-see as well.

 

As always, feel free to contact me at naturallykatieblog.com and/or my social media pages: FaceBook and Instagram.