Tofu Scramble Bagel Sandwich | Vegan, Protein, Veggies, BOMB

Did you know that eating protein and veggies with our meals can help manage blood sugar levels? With 1 out of 10 people in America being diabetic, and 1 out of 3 people with prediabetes, it is about time we figured out how to manage our blood sugar! This recipe is great breakfast, lunch, or dinner and is SO GOOD! You’ll have to make it for your friends and family 🙂

Ingredients: (makes about 4 sandwiches)

  • 4 bagels (we used Dave’s Epic Everything bagels)
  • 2 cups chopped kale
  • 1/3 cup chopped red bell pepper
  • 1/3 cup chopped mushroom
  • 1/3 cup chopped red onion
  • 3 garlic cloves
  • 1 block tofu (pressed)
  • 2 avocado
  • 1/4 cup nutritional yeast
  • 1 Tbsp turmeric
  • 1 tsp black pepper
  • 1 tsp paprika
  • salt on salt to taste
  • lime juice
  • sriracha

Steps:

  1. Chop Veggies
  2. Rinse and press tofu and get most liquid out
  3. In a bowl, mash tofu with spices
  4. Water sautee onion, and mushroom on medium heat for about 5 minutes
  5. Add in microplane or finely chopped garlic and red bell pepper, and kale
  6. Add mashed tofu scramble to the pan and mix well to combine, adding salt as needed
  7. Toast bagels and assemble with 1/2 avocado, 1/4 tofu scramble veggie mix, lime juice, sriracha
  8. Enjoy!


    Click here to apply to work with me in my Plant Based FEED YOUR POWER Fitness and Wellness Program: https://form.jotform.com/193528759357172

    Use discount code VITAMINKATIE for a discount on Nutrisense Continuous Glucose Monitoring and Consultations

    Hit me up! Would love to connect! Instagram: https://www.instagram.com/vitamin.katie/
    Facebook: https://www.facebook.com/ktreinesy
    Email: k.reines1@gmail.com
    Website: https://vitaminkatie.com/
    Check out Vegan Chef Josie: https://www.instagram.com/laveganchef/

5 Ways to Sustained Health

Knowledge is NOT power.

It’s potential power.

Education does NOT create change.

Motivation does.


Are you sick of trying and trying to stay on top of your self care?

5 ways to SUSTAINED HEALTH

1. Education
Know what is best for your body
2. Motivation
Find your WHY and your CLEAR VISION
3. Intentional Expression 
Set BEING goals. Not just DOING goals.
4. Connection
Include others in your commitment to health
5. Inspiration
Feel EXCITED about life
Let go of anything that hinders that excitement
And surround yourself with all that lights you uuuup

Toned in 10 & Sustained Health?!
This program is designed to provide not just the knowledge, fitness classes, nutrition workshops, food products, and accountability to make FOR SURE you see a positive impact in your health.



It also emphasizes the mindset: building intrinsic motivation
Click Here to Register


Get so CLEAR and EXCITED about how your healthy and confident body feels, that you can’t help but make healthy habits a priority


What’s Included?

✅ 10 Days of High Protein Vegan Meals Meal Plan

✅ 10 Live Plant Based Nutrition Workshops

✅ 10 Live High Intensity Power Yoga Workouts

✅ 1 Live Weekly Meal Prep Cookalong

✅ 10 Live Slow Yoga Flows

✅ Free and discounted product from our favorite companies including @wildkingdomextracts @yoursuperfoods @bogavia @reddbar @ancientprovisions @good_karma_foods @karmanuts @magsol_organics and more!

 ✅ Facebook Community 

✅ Daily accountability from me and Kalli, CEO of StudioGinger 💪Who can join?
This is open to anyone looking for an health upgrade with mindset, plant based nutrition, fitness, and community 

When is it?
August 17-28th, 2020

Where is it?
Facebook group community and Zoom calls for classes and workshops.
Classes and workshops are recorded – so no worries if you can’t make them all!
Daily accountability of your choice: text, voice memo, instagram message, up to you!

Pricing
Early bird price: $99 for the whole program + product package
Regular Price: $150 if you sign up after August 11th.

Our Story
Kalli and I have a unique spin on wellness and self care.
We share in the video above our story with disordered eating and our approach to helping people achieve health in a balanced way.

We’re not here to focus on weight loss or rigidity around clean eating and forcing exercise.

We’re here to embrace what true holistic health looks and feels like: free, confident, present, grateful, proud, and sustainable.

Do Not Miss Out!
This is going to be so much fun!

As someone who values their well being reading this email, I know you are willing to do what it takes to step in the discomfort of taking full responsibility for your health.

CLICK HEREto sign up for the TONED IN 10 challenge
and feel free to respond to this email with whatever questions or concerns you have, would love to connect!

Can’t wait to see you in there!


Be sure to send this email to a friend who could use some help!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 💙


If you’d like help on your health and fitness journey, click here to apply to work together.

Sending love! 
Katie 🙂

You can get 20% off using code VITAMINKATIE on all products from these distributors: 
My FAVE Redd Vegan Adaptogenic Protein Bars
Your Super Superfood Blends, Teas,  and Organic Plant Protein
Lyfe Fuel Fortified Protein, Super Algae Omegas, and Probiotics

WELLNESS RESET & GIFT BOX GIVEAWAY


Could you use a reset?

From Covid and quarantine, to protests, and political views, who hasn’t been a little off their rocker?!

It’s times like these when it’s most beneficial and necessary to find support in achieving balance with health and self care.

Have you taken the action steps necessary to take care of yourself holistically?

It doesn’t have to be hard!

Kalli and I created an incredible program to make this process easy and fun for you!

Kalli (CEO of Studio Ginger) and I have come together to develop a 10 day virtual retreat to come back enjoying the self care routines including virtual fitness classes, plant based nutrition education and meal plans, mindset exercises, and even products sent to your home!

Toned in 10

Our “Toned in 10” holistic health reset challenge starts June 22 and there are only 10 spots left eligible to receive a gift box (value of over $150) including a full sized tub of KOS protein powder (your choice of flavor!), a full sized tub of Bogavia essential face cream, full sized box of Banza pasta, Karma Nuts, and more!

What’s Included?

  • Daily virtual group fitness classes
  • Daily nutrition and mindset workshops
  • 10 high protein vegan full days of eating meal plans
  • Gift box (if you are one of the first 50 people to sign up!)
  • Facebook group community, connection, and accountability
  • One-on-one accountability with Kalli and I
  • A self care transformation coming from love and empowerment!
Who can join?
This is open to anyone looking for an health upgrade with mindset, plant based nutrition, fitness, and community

When is it?
June 22-July 1st, 2020

Where is it?
Facebook group community and Zoom calls for classes and workshops.
Classes and workshops are recorded – so no worries if you can’t make them all!
Daily accountability of your choice: text, voice memo, instagram message, up to you!

Pricing
Early bird price: $99 for the whole program + gift box until June 18th!
Regular Price: $120 if you sign up after June 18th.

CLICK HERE to sign up for the TONED IN 10 challenge

Set the right goals

I got off the phone today with a client who is just finishing up with my online holistic health program.

She was so liberated because: she came in to work with me with the goal to lose 8lbs, and left the program feeling more free, intuitive, balanced, confident, and happy (and not weighing herself at all)

She previously had goals to lose weight, which left her feeling anxious around food, and in her body.

She now has goals to take care of herself, and has new empowering beliefs around what is possible for her!

Our Story
Kalli and I have a unique spin on wellness and self care.
We share in the video above our story with disordered eating and our approach to helping people achieve health in a balanced way.

We’re not here to focus on weight loss or rigidity around clean eating and forcing exercise.

We’re here to embrace what true holistic health looks and feels like: free, confident, present, grateful, proud, and sustainable.

Do Not Miss Out!

This is going to be so much fun!

As someone who values their well being reading this email, I know you are willing to do what it takes to step in the discomfort of taking full responsibility for your health.

CLICK HERE to sign up for the TONED IN 10 challenge

and feel free to respond to this email with whatever questions or concerns you have, would love to connect!

Can’t wait to see you in there!

✨
Be sure to send this email to a friend who could use some help!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 💙

If you’d like help on your health and fitness journey, click here to apply to work together.

Sending love!
Katie 🙂

You can get 20% off using code VITAMINKATIE on all products from these distributors:
My FAVE Redd Vegan Adaptogenic Protein Bars
Your Super Superfood Blends, Teas,  and Organic Plant Protein
Lyfe Fuel Fortified Protein, Super Algae Omegas, and Probiotics

IS YOUR MINDSET SABOTAGING YOUR HEALTH!?

5 ways to get your MINDSET to BENEFIT instead of SABOTAGE your health?! 🧐

1. If we are STRESSED while we eat, food is NOT digested properly! More likely to store as fat! 🤯

2. When we LOVE ourselves we are more likely to follow through with health promoting behaviors

3. WILLINGNESS to feel uncomfortable feelings allows us to transmute and practice becoming stronger instead of NUMBING with food, drugs, or other coping mechanisms

4. The placebo effect. !! Whether you THINK you can or THINK you can’t, you’re right! 😲 PAY ATTENTION to what you believe!

5. Health is NOT obession with health!! Health is laughter, love, freedom, connection, pleasure, and SO MUCH MORE than nutrition and fitness! 💃

Check out this article for more info and comment below your thoughts and questions about this! Xoxoxx

5 Tips: REST or WORKOUT?!

Should you let yourself rest or should you push it and workout ??

1. If weight didn’t change, would you still do it?
This is for self care, not for self induced torture. Is it stress relieving or stress inducing to do this workout?

2. Magic Minute
Take a minute to close your eyes and check in with yourself

3. Honor what you’re going through
There might be a lot going on in your life. Are you getting enough sleep or exerting yourself too much physically doing other things? Honor if self care means resting or pushing yourself based on a reflection around how you are doing holistically.

4. Try the workout
Go for it! Always an option to go lighter or do a less strenuous exercise. If you try and you’re still really not feeling it: definitely a red flag you should rest.

5. Embrace Discomfort with Compassion
It is ok and AWESOME to get uncomfortable at the gym and in life.  However: are you doing it because you’re excited about it or because you’re forcing yourself to do it with negative self talk?

Hope these tips help you! 🙂

If you’d like help on your health and fitness journey, click here to apply to work together.

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Food Freedom AND Be Healthy?!

I used think it was impossible to actually be totally free around food and eat healthily. I thought if I allowed all foods, I would eat too many snacks or desserts, and I would end up feeling sick and overall, gross.

Here, I hope you find some peace of mind learning how to practice food freedom AND eat healthily!

1. Food Is Not Just Nutrients

👉True holistic health is not just calculating our nutrition and sticking to our fitness plan.  It involves connection, freedom, pleasure, laughter, relaxation, and so much more.  It is awesome to both be intentional about getting in our nutrients because we love ourselves AND to be intentional about prioritizing pleasure, connection, celebration, and memories that are created when we get to savor our favorite foods.

2. Following RULES vs Following LOVE

👉Are the food rules you have serving you and are they coming from a place of love or fear?  Be sure to check in and make sure that the structure you have in place is realistic and loving.  Rules often don’t take into consideration the fluctuations of our needs on the day and it is important to love and trust ourselves and slow down so we can be intuitive instead of being a slave to rules.

3. Structure vs. Obsession

👉Having some structure and a plan is great to help us feel our best. However, this becomes an issue when the structure becomes an obsession.  Recognize that your mental health is just as important as physical health and if you start to get obsessive about your food and fitness, observe the fears that may be coming up for you and remind yourself that true holistic health is all about self compassion, freedom AND enjoyment.

At the end of the day, it is always your choice.  Even if you have an allergy to a certain food, it is still your choice to eat that food or not and it is your choice to take on the consequences of eating that food or not.  I hope this helped you navigate where you are at with your relationship with food. If it resonated at all, I would love to hear your thoughts!

Also, If you’d like help on your plant based holistic health and fitness journey, click here to apply to work together.

Sending love!

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3 BIGGEST WEIGHT LOSS MISTAKES

As a plant based dietitian and fitness instructor, people often come to me with weight loss goals. Not realizing that what they actually want is confidence, acceptance, worth, love, freedom, and comfortability in their body.
Don’t be fooled thinking that weight loss = confidence or health.
I invite you to truly empower yourself with your health goals in a more loving and sustainable way. 

1. Focusing on WEIGHT

👉Instead of obsessing about a number on the scale, clothing size, or appearance goal,
focus on loving yourself like you love a best friend or a child,
and doing health promoting behaviors that allow you to feel energized,
vibrant, focused, and holistically healthy!
When we focus too much on weight, the results are short lasting and not always health promoting.

2. Restrict, Binge, Shame Cycle

👉Instead of excessively restricting specific foods, food groups, or calories,
let all foods be included in a holistically healthy lifestyle.
Treats and desserts may not necessarily be considered the healthiest option from a nutrition standpoint, but mental health, sensory pleasure, human connection, and celebration are all a part of holistic health.
Start to slow down, take the stress out of eating, and trust and listen to your hunger and fullness cues.

3. Objectifying Yourself

👉Instead of your appearance and your weight being the most important thing about you,
make sure to value other incredible aspects of yourself. Your passion, empathy, talents, creativity, gentleness.. let the list go on and on.
You are SO MUCH MORE than weight and appearance.
It’s about time we started embracing ourselves for all that we are instead of being fixated on things we wish were different.  How liberating would it feel to see someone you love finally fully love themselves.  Let’s set the example!

Are you or someone you know looking to get fit and healthy with a plant based approach?

I’m looking for 5 women READY FOR PERMANENT CHANGE.

There has never been a more important time to be a part of an online family and hire a coach to make FOR SURE you are having FUN doing what you can to make $h!t happen✨

If you’d like help on your health and fitness journey, click here to apply to work together.

Sending love!
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Be sure to send this to a friend who could use some help!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 💙

 

Happy Earth Day!

featureearth

Did you know that each person who lives a plant based lifestyle reduces their eco footprint by 85%The Economist(Nov. 2019);   PNAS – National Academy of Sciences (Nov. 2019)

There are lots of ways eating a plant based diet can help the environment:

1. Decreasing Water Pollution:

In the US, raising animals for food pollutes our waterways more than all other industries COMBINEDUS Environmental Protection Agency, (Feb. 7, 2017)

2. Protecting Against Zoonotic Diseases:

According to the CDC: “Three out of four emerging infectious diseases originate in animals.” #covid19

3. Decreasing Methane in the Atmosphere:

Meat and dairy cows spread up to 543,600 tons of methane every day! In its’ first 10 years, methane is 130 times more powerful than CO2. It traps 100 times more heatScience, 326, pp.716-718, (2009);  Climate Healers, Animal Agriculture White Paper (Nov. 2019)

4. Preventing Forest Fires:

Raising animals for food is the leading cause of rainforest destruction.  Forests are also burned to grow soybeans and 90% of those soybeans become feed for livestock!

5. Decreasing Greenhouse Gases:

Raising animals for food spreads more greenhouse gases than ALL cars, trucks, buses, trains, boats, & planes used WORLDWIDE. – http://www.scientistswarning.org/meat/ http://www.awellfedworld.org/livestock-climate-advanced/  – http://www.climatehealers.org/animal-agriculture-white-paperhttp://www.forbes.com/sites/jeffmcmahon/2019/04/04/meat-and-agriculture

6. Saving Water!

By living meat and dairy free, each person would save over 500,000 gallons of water every year. Eat For The Planet (2018);   http://www.watercalculator.org > save-water
Worldwide, people will drink 5.2 billion gallons of water, over 700 million people will suffer from water scarcity and meat and dairy cows will drink 45 billion gallonshttp://www.un.org > waterforlifedecade > scarcity;   http://www.cowspiracy.com > Facts

7. Preventing Food Waste:

On this day…worldwide, people will eat 21 billion pounds of food, more than 820 million people will go hungry, and meat and dairy cows will be fed 135 billion pounds of food. 157,000,000 metric tons of food fed to livestock in the US produces 28 metric tons of meat.

Did any of these stats surprise you!? There is A LOT more I could say! Eating a plant based diet is truly the BEST thing you can do for our planet!

I hope you take the time to take off your shoes and feel the grass today ❤
Never go too long without feeling the ground under your feet
Without watching the sunset
Without gazing at the sparkly stars
Without watching the clouds pass by
Without dancing in the moonlight ✨

So grateful for our earth! Let’s eat plant based and practice earth day everyday!!

If you’d like help staying on track, click here to apply to work together and get a personalized plan and accountability to keep you healthy, fit, and at PEACE with a plant based diet during this uncertain time!

There has never been a more important time to be a part of an online family and hire a coach to make FOR DAMN sure you are having FUN doing what you can to make shit happen 💪🔥💃✨

Would love to help! click here to apply to work together.

LET’S GOO 💙💙💙
You can get 20% off using code VITAMINKATIE on all products from these distributors:
My FAVE Redd Vegan Adaptogenic Protein Bars
Your Super Superfood Blends, Teas,  and Organic Plant Protein
Lyfe Fuel Fortified Protein, Super Algae Omegas, and Probiotics
Full Spectrum CBD Oil
Organic and Vegan Skin and Hair Care Products

Be sure to send this email to a friend who could use some help staying active at home!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 💙

AT HOME TWERKOUT CHALLENGE 3/18

Want to stay safe at home
and join a group fitness class?
 

Click here to join facebook group

I am here to hold you accountable to get an awesome workout in while you’re stuck at home!
Do not miss out on this free live 7-day challenge!

Also, of course, continue to up the water intake, vitamin C, zinc, vitamin D, berries, greens, and all your favorite immune boosting herbs, and teas!

You can get 20% off using code VITAMINKATIE on all products from these distributors:
My FAVE Redd Vegan Adaptogenic Protein Bars
Your Super Superfood Blends, Teas,  and Organic Plant Protein
Lyfe Fuel Fortified Protein, Super Algae Omegas, and Probiotics

Can’t wait to workout together!


Be sure to send this email to a friend who could use some help staying active!

If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 💙
If you’d like help staying on track, click here to apply to work with me.

Sending love!
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16 Immune Boosting Tips

 

Coronavirus?

Over 2.8 MILLION people die every year as a result of unhealthy lifestyle.

Yet everyone is focused on a virus that has killed 3,000. So right now as you’re running out to buy hand sanitizer, extra water, and Lysol … maybe you might begin to worry about your own health.

Think about what you truly CAN control.

There’s no need to panic, but there is a need to remember that we have only one life. You want to protect it.

Which is why I want to remind you that eating a balanced dietdrinking lots of water, and making exercise and SLEEP higher priorities are proven to help you live longer. Oh and did I mention these are also ways to boost your immune system (which everyone probably wants right about now).
.
So think about taking that first step. Life is precious. If you’re so quick to go invest in a face mask & gloves to wear around, why not think about actually making changes that will help you live longer after this virus scare has passed?

It’s your choice. You make the decision. Start to build a healthier version of yourself. One that is strong, powerful, and resilient!

Tips for boosting immunity
1. WTF is your poop 💩 like?!
If it ain’t an easy snake, take care of that shit.
Immunity starts in the gut!!
2. Wash your hands frequently
3. Take high dose vitamin C

I like fat soluble lipospheric C
4. Take at least 2,000 IU of vitamin D3 daily
I like Solar Ray
5. Exercise regularly
6. Avoid stress . !
7. Drink more water!

Add lemon for bonus points.
8. Take adequate amounts of a high-quality omega 3 supplement.
Use discount code VITAMINKATIE discount on LyfeFuel Algae Omega!
9. Eat berries, greens, and naturally colorful foods
10. DO NOT TALK TO ANYONE (jokes)
11. Eat a healthy diet containing real food with minimal or no processed food.
12. Consider intermittent fasting.
13. Try Cold Showers

14. Spices like turmeric and ginger

15. Get 8-9 hours of restful sleep each night.
16. Focus on gratitude and recognize that worrying about the virus is a choice 🙏

17. Take Zinc Lozenges

What are you doing to improve your immunity and your overall health?! 

If you’d like help taking action to take care of your health, click here to apply to work with me.

Also, feel free to join my private facebook group community for vegan women!

Sending love!

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