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Online Nutrition Course to Restart Your Metabolism

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Information Guide

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Healthier You Lessons

Welcome! Lesson 1
Lesson 3
Printable Resources
Information Guide
Quick Meal & Restaurant Guide

Healthier You Recipes

Cobb Salad

Creamy Chocolate Peanut Butter Shake

Egg Roll in a Bowl

Jalapeño Chicken Bacon Popper Bake

Keto Coffee

Kitchen Sink Eggs

Mexican Meatloaf

Simple Coleslaw

Slow Cooker Pulled Pork Chili

Sweet Potato Beef Bowl with Creamy Lime Sauce

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Instagram Inspiration

There are direct links to things like blood sugar,

OLIVE YOU 🫒😍 a food you should include in yo

OLIVE YOU 🫒😍 a food you should include in your diet is OLIVE OIL!

Research shows it’s great for brain health, cardiovascular health, even gut health!
“EVOO and its bioactive compounds have positive effects on the microbiota and improve intestinal integrity as they inhibit pathogens, stimulate the growth of beneficial microorganisms and have antioxidant activity.” (Rafael’s Memmola, et. al Correlations between Olive Oil Intake and Gut Microbiota in Colorectal Cancer Prevention, Nutrients 2022 Sept)

Few tips to get a GOOD olive oil!?
1. In a dark bottle or opaque tins vs. clear bottles
2. Look for harvest and use by dates - olive oils go rancid. Fresh is best. No harvest date? Find one that has it listed and skip that one
3. Taste! Good olive oil is alive! It’s peppery and full of flavor. It’s truly fresh pressed juice. If your oil tastes skunky or rancid, toss it.
4. Keep it out of heat and light - this makes the oil go rancid more quickly.
5. Extra virgin olive oil means it comes from the first pressing of the olives.
6. Enjoy! Use over salads, dip sourdough in it, cook your eggs in it, make vinaigrettes, or even use in some yogurt with berries.

Wash this helpful? Like/save/share 🥳🤩🫒

HOW TO GET OUT OF THE CRAVINGS CYCLE! If you’re

HOW TO GET OUT OF THE CRAVINGS CYCLE!
If you’re trying to eat well but the cravings keep striking, try these reset ideas.

Set yourself up for success at breakfast (yes even if you overate the night before and aren’t hungry- need to reset this craving clock)

Choose a big meal! Like upwards of half of your days intake! Choose protein + some fiber/resistant starch.

Try either a steak + cooked and cooled potato (increases the resistant starch) OR something like eggs, Turkey sausage + semi-green banana. Some even benefit from taking some vitamin D here.

This large meal with a blend of protein and starchy fermentable fibers helps to stimulate hunger hormones and start to turn off that midday/evening craving gremlin!

Try it out and report back. Dietitians orders 🤩

Here’s a happy tip that chronic bloating isn’t

Here’s a happy tip that chronic bloating isn’t normal and can be corrected. giving your gut bugs what they need to be healthy and strong can allow you to kick the bloating and sensitive tummy. Some of my favorite client wins are when someone is less sensitive to foods and has a calm digestive system 🥳

Hope is a positive driving force. Envisioning what

Hope is a positive driving force. Envisioning what your life looks like when you are feeling healthy and alive and full of spunk can help encourage you to start making changes to your nutrition and habits!

Maybe you need help? Hiring a coach is sometimes an important part of the journey. Maybe it’s a life coach, trainer, or if you need help with what to eat, someone like me (dietitian!)

Several times in my life when I’ve needed to breakthrough and support, whether business or education, I’ve sought out help.

If you’re feeling stuck in an area, consider who got support you to your next level.

I’ve got 2 spots in September for new clients. Need support? Link in my bio for a discovery call.

See More Posts Follow Katie on Instagram

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The Bristol Stool Chart is an accepted standard that can help us understand if our poop is healthy.

Bristol Stool Chart

There is hope for your health! I know that you can lose weight and inches, and experience a transformed mindset and metabolism.

Get your free guide: “Diets Don’t Work: 3 things you can start doing TODAY to change your metabolism.”

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