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Katie Vigesaa RD

Online Nutrition Course to Restart Your Metabolism

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Posts

  • Weight & Hunger: Not a Willpower Problem
  • Protein Hot Chocolate + Peppermint Whipped Cream
  • Is lack of planning creating a frozen pizza habit?
  • Stuffed Sweet Potato with Ranch Dressing
  • One Pan Chicken & Mushrooms with Creamy Red Wine Sauce
  • Mexican Meatloaf
  • Shrimp and Cheesy “Grits”
  • Mediterranean Beef Stew Bowl
  • Nutrient Dense Chicken “Wild Rice” Soup
  • Jalapeño Chicken Bacon Popper Bake
  • Just-a-little Spicy Hollandaise Sauce
  • Chicken Orange Bowl
  • Pork Carnitas
  • Savory (or Sweet) Breakfast Waffles
  • Roasted Garlic Dressing
  • Smoothie Bowl
  • Breakfast-Style Mexican Skillet
  • Sweet Potato Beef Bowl with Creamy Lime Sauce
  • Bacon Ranch Chicken Meatballs
  • Beef & Broccoli
  • Charcuterie Board
  • Chicken Nuggets
  • Steak with Blue Cheese Whip
  • Mango Salsa with Mahi Mahi
  • Sun-Dried Tomato & Goat Cheese Egg Bake
  • I need to get something off my chest…
  • Beef & Cauli Cheese Bake
  • Kitchen Sink Bake (Method)
  • Chicken with Warm Yogurt Sauce
  • Cabbage Roll Enchiladas
  • Roasted Broccoli
  • Sun-Dried Tomato Herb Chicken with Cream Sauce
  • Winter Salad
  • Is Sugar Making you Sad?
  • Homemade Ranch
  • Crock Pot Roast
  • Keto Coffee
  • Bacon Meatloaf
  • Creamy Chocolate Peanut Butter Shake
  • Roasted Vegetables
  • Holiday Thrive Salad
  • Kitchen Sink Eggs
  • Low Carb Sugar Cookies
  • Eggnog
  • Gravy
  • Cauliflower Stuffing
  • Cravings aren’t a willpower problem
  • Intermittent Fasting: Tips to Get You Started
  • Cauliflower Stuffing
  • What if it’s not a calorie problem? 
  • “You Have No Right To Tell People How To Be Healthy….” {+ Audio Listening option}
  • You Should Feel Satisfied After Your Meals
  • Disasters of Dieting
  • Meatza Your Way
  • Beef Stroganoff & Zoodles
  • Chicken Barbacoa Tacos
  • Dill Cream Cheese + Bread & Sausage
  • Lemony Chicken & Herb Stew
  • Break-Your-Fast Salad
  • Low-Carb Bread Rolls
  • Tomato Soup
  • Tartar Sauce
  • Low-Carb Teriyaki Kebabs
  • Egg Roll in a Bowl
  • Lemony Fish & Pan-Fried Zucchini
  • Slow Cooker Pulled Pork Chili
  • Simple Low-Carb Spaghetti
  • Steak & Sautéed Veggies
  • BLT Wraps
  • Chicken Stir-Fry
  • Caesar Dressing
  • Unstuffed Pepper Bake
  • Keto Chicken Alfredo
  • ”Potato” Salad
  • Oven-Baked Chicken Legs
  • Chocolate & Nut Butter Cookie
  • Nachos
  • Bacon Meatloaf with Asparagus
  • Stuffed Peppers
  • Slower Cooker Cheesy Chicken & Broccoli
  • Chicken Caesar Salad
  • Sausage & Kale Soup
  • Cloud Bread
  • Not-So-Sloppy Joes
  • Keto Chicken Pad Thai
  • Maple Custard Sauce
  • Keto Waffles / Pancakes
  • Apple Cider Blue Cheese Dressing
  • Smoky & Spicy Dairy-Free Ranch
  • Burger Night
  • Savory Waffles
  • Taco Salad / Taco Night
  • One-Pan Brats & Veggies with Mustard Marinade
  • Chicken & Vegetable Curry
  • Cauliflower Mashed Potatoes (Variation)
  • Crock-Pot Pulled Beef
  • Parmesan Crisps
  • Tuscan Soup
  • Keto Chicken Salad
  • Cheeseburger Pizza Bake

Pages

  • Happy Healthy Guts
  • Better Gut Health – Thank You
  • Better Gut Health signup
  • Enjoy this free lesson!
  • Information Guide
  • Quick Meal & Restaurant Guide
  • Healthier You: Lesson 3
  • Healthier You: Lesson 2
  • Meal Guide
  • Healthier You Printable Resources
  • Healthier You: Lesson 1
  • Welcome to the Healthier You Challenge!
  • Start Now
  • 7 Days to a Healthier You
  • Make a Payment
  • Collagen
  • Olive Oil
  • April Guide
  • Katie’s April Challenge
  • April Recipes & Grocery Guide
  • March Guide
  • March Recipes & Grocery Guide
  • Katie’s March Challenge
  • February Recipes & Grocery Guide
  • Katie’s February Challenge
  • February Guide
  • Past Months
  • Best You Plan: Crossfit
  • January Recipes & Grocery Guide
  • Katie’s January Challenge
  • January Guide
  • Policies & Disclaimers
  • Enrollment Info
  • Best You Plan: Men’s Beta
  • Gift Memberships
  • Daily Fire
  • December Guide
  • Printable Resources
  • Katie’s December Challenge
  • December Recipes & Grocery Guide
  • FAQs
  • Policies & Disclaimers
  • Submit Your Questions
  • Group Coaching Calls
  • Katie Vigesaa’s Inner Circle
  • 3-Day Meal Plan
  • Inner Circle: Join Now
  • Holiday Thrive Guide
  • Welcome to the 3-Day Journey!
  • My Lessons
  • Inner Circle
  • Holiday Thrive Challenge: What’s Next?
  • Holiday Thrive Challenge: Resources & Recipes
  • Holiday Thrive Challenge: Day 3
  • Holiday Thrive Challenge: Day 2
  • Holiday Thrive Challenge: Day 1
  • Start Now
  • Holiday Thrive: 3-Day Challenge
  • Best You Tribe
  • Thrive During the Holidays!
  • Men’s Final Survey
  • BYP Email Subscribe
  • Men’s Survey: Week 6
  • Thank You!
  • Power Nutrition Consult
  • Register
  • Men’s Survey: Week 4
  • 7 Days to a Healthier You
  • Thank You
  • Terms of Service: Individual Consultation
  • Individual Nutrition Consult: Register
  • Individual Nutrition Consultation
  • Favorite Things
  • Men’s Survey: Week 2
  • You’re On Your Way!
  • Men’s Survey: Week 1
  • Best You Plan: Men’s Beta
  • Men’s Notes: Final
  • Men’s Notes: Week 7
  • Men’s Notes: Week 6
  • Men’s Notes: Week 5
  • Men’s Notes: Week 4
  • Men’s Notes: Week 3
  • Men’s Notes: Week 2
  • Audio Lessons
  • Men’s Notes: Week 1
  • Resources
  • Thanks
  • Thank You & Story
  • Final Survey
  • What’s next after the Best You Plan?
  • Best You Plan: Final Notes!
  • Best You Plan
  • Happy Healthy Guts Wait List
  • Referral Program Details
  • Referral Program Login
  • Best You Plan
  • Enroll
  • Best You Plan for Men: Beta
  • Payment Plans

Memberships

  • BYP Oct 04 21 2 Payments
  • BYP Oct 04 21
  • BYP Jan 11 21 2 Payments
  • BYP Jan 11 21
  • Holiday Thrive 2020
  • Best You Plan – Individual Access
  • 7 Days To a Healthier You
  • BYP June 10 3 Payments
  • BYP June 10 19 2 Payments
  • BYP June 10 19
  • Inner Circle Alumni
  • BYP April 22 3 Payments
  • BYP Apr 22 19 2 Payments
  • BYP April 22 19
  • BYP March 4 19 3 Payments
  • BYP March 4 19 2 Payments
  • BYP March 4 19
  • BYP Jan 7 Crossfit
  • BYP Jan 7 Crossfit: Men’s Beta
  • BYP Jan 14 19: Men’s Beta
  • BYP Jan 14 19 3 Payments
  • BYP January 14 2 Payments
  • BYP Jan 14 19
  • Inner Circle
  • Holiday Thrive
  • BYP Oct 29 18 3 Payments
  • BYP Oct 29 18 2 Payments
  • BYP Oct 29 18
  • Best You Plan September 10 Test
  • Best You Plan September 10 Payment Plan (3 installments)
  • Best You Plan September 10 Payment Plan (2 installments)
  • Best You Plan September 10
  • Best You Plan July 23: Men’s Beta
  • Best You Plan July 23 Payment Plan (3 installments)
  • Best You Plan July 23 Payment Plan (2 installments)
  • Best You Plan July 23
  • Best You Plan

FAQs

  • Crossfit: Best You Plan Women
  • Crossfit: Best You Plan Men
  • What do men need to know about the beta program?
  • If I have a question before I sign-up, how can I contact you?
  • Can I share my membership?
  • Do you offer refunds?
  • Do I have to be in the Facebook group?
  • Is this a weight loss program?
  • Do I get macro or calorie counts for the recipes?
  • What do I get when I join?
  • Is Best You Plan for Women Only?
  • Other Questions?
  • What Women Are Saying
  • What Makes the Best You Plan Different?
  • What You Get
  • What the Best You Plan **Is Not**
  • What the Best You Plan **Is**
  • Referral Program Terms
  • How to Share Your Referral Link
  • Pay Up Front (One Payment)
  • Start the 3-Installment Payment Plan
  • Start the 2-Installment Payment Plan
  • What if I don’t like something on the menu?
  • Do I have to buy a bunch of weird ingredients?
  • Are there a lot of supplements or products I have to purchase?
  • Are the meals family friendly?
  • Weeks 6 – 7: Lifestyle Phase
  • Weeks 3 – 5: Ketogenic Eating Phase
  • Week 2: Transition Phase
  • Week 1: Mindset Phase

Testimonials

  • It’s a sustainable way of life
  • My blood sugar has dropped
  • I continue to be impressed at the weight loss
  • I have so much more energy!
  • I’m enjoying everything I eat
  • The plan is realistic and sustainable,
  • No more fatigue or brain fog.

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Recommended Products

  • Beautycounter
  • Nutri-Dyn

Categories:

  • Alternate Meal
  • April 2019
  • Best You Plan FAQ
  • Best You Plan Recipe
  • Crossfit
  • December 2018
  • Dressings
  • Everyone Should Read This
  • Fast-Breaker Recipe
  • February 2019
  • Food Freedom
  • Health
  • Healthier You Recipe
  • Holiday Thrive!
  • Inner Circle
  • Intermittent Fasting
  • January 2019
  • Keto-Friendly Recipe
  • Lesson Descriptions
  • Main FAQs
  • March 2019
  • Men FAQ
  • Metabolism
  • Mindset
  • Payment Plans
  • Recipes
  • Referral Program
  • Satiating Snack Recipe
  • Symptom-Kicker Recipes
  • Uncategorized
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7

Authors:

    Monthly:

    • February 2021
    • December 2020
    • April 2019
    • March 2019
    • February 2019
    • January 2019
    • November 2018
    • October 2018
    • August 2018
    • July 2018
    • June 2018
    • May 2018
    • April 2018
    • December 2017
    • September 2017
    • March 2017
    • February 2017
    • November 2016

    Site Footer

    Instagram Inspiration

    Hey! Share something on your to-do list this week! Hey! Share something on your to-do list this week! What are you trying to accomplish? I’ll go first 👇

✔️finish writing the week 2 Happy Healthy Guts Meal Plan
✔️finish the business tax info my husband keeps bugging me about 😝 bless those of you who already got yours done! 

Your turn! Share something you want to check off this week
    Is your gut health suffering? Do you need a step b Is your gut health suffering? Do you need a step by step process to get a healthier gut? If that’s you, join my 6 week {beta} program for Happy Healthy Guts! We start March 20th. Gut health is important for total health! So if you also have inflammation issues, low energy, weight or blood sugar struggles, then focus on gut health first. 

Oh! And what’s in my bowl? Chili lime chicken, red wine vinegar macerated shallots, pepperoncinis, cucumber, garbanzo beans, a sprinkling of feta and a dash of *good* olive oil. Delicious and vibrant! Would work great for a meal prep lunch.
    Client: “I’ve noticed I feel leaner on my carb Client: “I’ve noticed I feel leaner on my carb days, when I’m including the resistant starch”

Yes! Brilliant connection here. Let’s back track a bit.. resistant starch is a type of fiber. It resists digestion until it gets to the colon where it gets slowly broken down by our gut bugs (yay! Feeding the colon dwellers! They need to eat too, ya know!) this is great news for your health, and if it’s a goal of yours, fat loss efforts. 

Resistant starch has been shown to:
✔️ increase satiety 
✔️ reduce the energy harvest from your food… lower caloric load
✔️ reduce after meal blood sugars and improve insulin sensitivity 
✔️ increase the breakdown of fat 
 (And more!)

Resistant starch and it’s different forms are in foods like semi green bananas, cooked and cooled potato, rice, and oats, beans.

Is it a panacea? Nope, nothing is, but it definitely is part of the puzzle and can make a big impact. 

‼️Disclaimer: some people need to improve gut strength and digestion before adding a bunch of resistant starch foods.
    Have you ever eaten a salad only for it to go righ Have you ever eaten a salad only for it to go right through you? Or felt like fiber does the opposite and s-l-o-w-s your digestion? Maybe even looking at Brussels sprouts makes you bloated! 

That is FRUSTRATING when you’re trying to include more veggies or plant matter to your diet! It might make you feel like your gut hates healthy foods! 

Guess what? Proteins are good for the gut, and so are fibers and plant matter. So how do we get your gut stronger so it can digest your food properly!?

Glad you asked! In my Happy Healthy Guts course, week 1 is going to cover inflammation in the gut lining. We have a specific eating plan, some optional supplements, and movement patterns to get us on the right footing. We need to start cooling that inflammation to set up gut healing appropriately. . There’s a step by step process, not a random hope and wish - try this or that approach. 

We start March 20th! (That’s next Monday!) are you in? Link in profile to learn more and sign up
    🥳 Happy Healthy Guts {beta} is OPEN with LIMITE 🥳 Happy Healthy Guts {beta} is OPEN with LIMITED SPOTS 🥳

✔️If every time you’ve tried to eat more fruits and veggies, more fiber, healthier foods and you just end with worse digestion - this course is for you. 

✔️ If all your bloating and digestive distress is giving you anxiety and you’re always wondering where the nearest bathroom is, this course is for you.

✔️ if you’ve been told it’s normal to only 💩 every few days or once a week (it’s not 🫣) this course is for you

✔️ if you know that your poor gut health is impacting your total health (energy, weight struggles, insulin resistance) this course is for you! 

Let’s go! Starts March 20th with limited spots! 
Send me a message with questions or go here to sign-up Katievigesaa.com/happy-healthy-guts
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    Individual Nutrition Consultation 2


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    Introduce Yourself! 3

    We’re looking forward to the call coming up! Submit your question below and we might be able to cover it during the live session.

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