Gasp! It’s that time of year again! What are you going to make?! Hope this list helps you pick a healthy option that everyone loves! Click this link to download PDF
Cedar Planked Salmon With Maple Glaze: This was one of my favorite special meals my mom would make growing up. It’s definitely a festive crowd pleaser! Try this with well sourced wild salmon.
Lentil Loaf: Instead of Turkey, try this lentil no-meat loaf! I made this for the community here in Hawaii and everyone LOVED it. I have loved all of Nora Cooks recipes. I’ll be making her apple crisp too!
Food 52 Brussels Sprouts Stuffing: My roommate in grad school made this recipe and I freaked out about how good it was the whole night! Definitely a must-try!
Miso-Ginger Brussels Sprouts Recipe curtesy of yours truly đ The whole pan will be devoured faster than the speed of light. Consider yourself warned 𤤠Page 110 of my “Heart Disease Cookbook”
Oven Roasted Root Veggies: Plain. Simple. To the point. Everyone loves them. Do it.
Cauliflower Mashed Potatoes : Have you ever tried cauliflower mash? Which is basically just really well seasoned mashed steamed cauliflower. This is a great hybrid of cauliflower mash and mashed potatoes. Not just cauliflower. Not just potatoes. It’s even better. It’s both! đ
Quinoa-Pomegranate Holiday Salad:: This one is so versatile. Use whatever nuts, seeds, dried fruit, fresh fruit, and herbs that you like or that are in season. And if you really want to add a little salt or a little olive oil I won’t hold it against you.
So many people know that vegetables are good for them, but they don’t know why.
It is difficult to actually stick with behavior changes when we don’t have a solid why!
90% of Americans still do not meet the minimum for intake of vegetables! This is absurd! Vegetables arenature’s medicine!
Get educated and motivated to eat more vegetables, especially green vegetables. This video covers statistics research and practical tips to improving health, energy, and well being, while promoting longevity and disease prevention and reversal.
Looking for personalized plans and professional accountability with transitioning to a plant based diet? Click here to apply for a free initial consultation with me: https://form.jotform.com/193528759357172
After a LOT of hard work behind the scenes for the past several months, I’m so excited to finally announce that I have a new book coming out, âHeart Disease Cookbookâ !! â¤ď¸đđđ
Before writing this I had no idea the time and energy that actually went into writing a book. From practicing recipes and submitting to meet deadlines, to all of the editors and eyes necessary to make sure it is ready, it definitely is an incredible accomplishment and I am so proud and excited about it!
Heart disease is still the leading cause of death in America, and it has been a huge goal of mine to educate as many people as possible about how easy most heart disease is to prevent and even reverse.
My favorite part of writing this book was definitely coming up with so many unique recipes because I love cooking and experimenting in the kitchen! Even if it is at 4am to meet a deadline ^o^. I also really enjoyed doing a lot of research and adding in statistics and percentages on health benefits from these foods and recipes to further educate and inspire the reader to try these new foods! I know whoever get’s this book is going to learn a lot and love most (if not all) of the recipes!. Learn more about the book and pre-order a copy here:
This cookbook for managing and preventing heart disease features:
Accessible, anytime recipesâa range of recipes that feature five or fewer ingredients, take 30 minutes or less to cook, or can be prepared in a single pot or pan. Plant-based guidanceâa plant-based diet helps fight heart disease as you get tips for shopping without overspending, stocking essential ingredients, meal planning, and more. Nutrition at a glanceâEvery recipe includes detailed nutritional information so you can easily keep track and make sure your body is getting what it needs. Forget about complicated diets and learn to manage heart disease with naturally nourishing foods. !!
I would love it if you would support my book and learn more delicious and easy life saving recipes! Here is the link again to order: https://amzn.to/3t86nnc Can’t wait for you to get it! đ
Life isn’t always rainbows and butterflies, even in Hawaii
I went to Hawaii to learn about organic farming, and discovered so much more. As a food freedom and body image coach flying from fast paced Los Angeles to farm life in Hilo, Hawaii, I uncovered many important insights, healing tools, and self care practices that have changed my life forever. I hope you benefit from my experiences as well.
1. Vulnerability is Strength – Not Weakness
My relationship with myself and with food plummeted in high school largely due to my lack of willingness to be vulnerable in my romantic relationship.
I had insecurities and feelings of inadequacy that I was not willing to admit.
I compared myself to other women and thought I wasn’t good enough for my boyfriend.
I wished I was funnier, smarter, bigger boobs…
Instead of being vulnerable, open, and honest about my feelings
I put on a confident mask
I changed myself as much as I could to prove to everyone (mostly myself) that I was good enough.
Resulting in under-eating, overexercising, and losing my period for 8 years
It has taken a lifelong herculean effort to: 1. Recognize how I feel 2. Accept that feeling and 3. Be able to communicate it clearly
This community in Hawaii has taught me to feel safe to admit to myself, and maybe even to others, how I really feel.
Instead of being met with shame as I anticipated, I am met with compassion, understanding, and even deeper connection.
How are you practicing willingness to feel?
2. Abundance Mindset
Confident and abundant are ways of being that we get to choose to be
Living for free with an abundance of fruit trees and farm fresh produce,
I could still easily be counting pennies, withholding food, and barely leaving a tip
No amount or wealth will cause us to start feeling abundant, we could still continue to feel scarcity and lack.
No amount of validation will directly cause us to start feeling confident, we could still continue to feel insecure.
How are you practicing BEING abundant?
3. No matter how many people complain about about the heat, the sun shines anyway. As an extrovert, I thought there couldn’t possibly be any cons to communal living. And I was right.
While, what I’m about to share could be considered a huge con, I invite you to try on a more empowering perspective.
Thanks to communal living, I learned that I laugh too much and too loudly. I don’t sweep thoroughly enough. I project my opinions too much. I am not mature enough.
Communal living brought me back to my grade school years.
Among all of the friends I had and good marks I got, it was still impossible to escape negative feedback. Whether that was from peers, professors, or my parents.
Have you ever felt like you’re too much? Or that you’re not good enough?
While the opinions of others are always changing, the opinions we have of ourselves are the only opinions that we live with 24/7.
I invite us both to frequently request feedback, and to receive negative feedback gracefully and with a heart full of gratitude.
Knowing that positive feedback keeps us the same, and negative feedback, whether or not we agree with it, shapes us to become more of the powerful role models that we are meant to be.
How are you growing thanks to negative feedback?
4. Essential Eco-Friendly Swaps!
When you live on an island you realize: all of this trash has got to go somewhere!
What eco friendly swaps are exciting and realistic for you?
5. What “aloha” really means
Think “aloha” means hello and goodbye? It means so much more than that. To my understanding, living aloha means giving the gift of our undivided attention. It means appreciating the present moment. Living aloha means slowing down, and doing whatever we can to make a positive contribution. To be generous, and to go out of our way to support and empower others.
When I first arrived at the farm, of course the first thing I did was open my laptop and request WiFi access! đ I quickly learned that in the shared space, the farmily is to be present with one another, and screentime is to be had in a separate area.
Decreasing screentime around others brought me the most wonderful human connections and memories, mixed with feelings relief and such a necessary peaceful presence that I didn’t know I needed â¤
Hope these insights help you! đ
a huge shout out for these mindset shifts thanks to: The community at Kulaniapia Farms Brandilyn Tebo and her Shift Retreats and Embodied Rebel Academy Lillian Love and her Female Archetypes workshops ⨠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 đ
If you’d like help on your health and fitness journey, click here to applyto work together.
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 đ
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:
Chop Veggies
Rinse and press tofu and get most liquid out
In a bowl, mash tofu with spices
Water sautee onion, and mushroom on medium heat for about 5 minutes
Add in microplane or finely chopped garlic and red bell pepper, and kale
Add mashed tofu scramble to the pan and mix well to combine, adding salt as needed
Toast bagels and assemble with 1/2 avocado, 1/4 tofu scramble veggie mix, lime juice, sriracha
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.
â Daily accountability from me and Kalli, CEO of StudioGinger đŞWho 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 đ
If you’d like help on your health and fitness journey, click here to applyto work together.
5 ways to get your MINDSET to BENEFIT instead of SABOTAGE your health?! đ§
1. If we are STRESSED while we eat, food is NOT digested properly! More likely to store as fat! đ¤Ż
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 canât, youâre right! đ˛Â 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! đ
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! đ
If you’d like help on your health and fitness journey, click here to apply to work together.
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.
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.Â
1. Focusing on WEIGHT
đInstead 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
đInstead 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
đInstead 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?
Iâm 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 happenâ¨
If you’d like help on your health and fitness journey, click here to apply to work together.
Sending love!
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 đ
VITAMIN KATIE 