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

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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

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!

3 Seed Parmesan Cheese | Vegan, Gluten Free, Packed With Micronutrients

Ahh how is your sweet summer going?

It’s definitely that time of year when we want silky smooth skin (I mean, don’t we always). Plus if you’ve ever had dandruff, or brittle hair and nails, this recipe is a must for you! Its got great sources of trace minerals like zinc and selenium as well as vitamin E and healthy fats that are so essential for a glow up. Also, the nutritional yeast is a b-complex powerhouse to help you feel super energized and buzzin like you’re made for.  Not to mention is goes PERFECTLY on top of all the seasonal pesto, tomato, basil pasta perfections you’ve been enjoying lately 😛 Give this one a go!

3 Seed Parmesan Cheese

Makes ~10-15 servings

1 cup Brazil nuts
1 cup raw pumpkin seeds
1 cup sunflower seeds
3/4 cup nutritional yeast
0.5-3 tsp salt
1 tsp garlic powder

Blend in a food processor S blade until perfect parm consistency

Enjoy! :-*

Raspberry Cheesecake | Vegan, Gluten Free, Divine

Make it cherry ;P Haha have fun with this one! You seriously can’t mess it up. I invite you to truly savor the beautiful people in our lives right now and have this memorial day be one of utmost gratitude. If you are having a celebration and feel anxious around food at parties, this is your time to seriously practice self trust, self love, and release the ideas of shame around certain foods. We are here to be happy and free, and we can choose a perception that serves us. No more beating ourselves up. Just fully enjoy!

If you feel called to help those who have been wounded in war, whether that be physically, mentally, or even a loved one of a wounded warrior, I invite you to donate to the Wounded Warrior Project. This is a very progressive organization active in helping those who need it most. I am confident the funds will help. Or, if you live in the SoCal area, it would be awesome to see you at their 5k in late August.

Crust:

• 20 medjool dates, pitted
• 6 oz raw almonds
• 1 tsp vanilla extract

Steps:

1. Line a 9×6 baking dish with parchment paper (feel free to try round spring cake pan, pie plate, or square pan!)
2. Using food processor S blade, blend the crust ingredients until well combined and pressable texture for crust, nice and chunky, not paste or butter
3. Press crust evenly into parchment lined dish

Cheesecake:

• 2 cups raw cashews, soaked in the fridge overnight and drained
• 7 medjool dates, pitted
• 1 cup plant based yogurt, I like lavva brand
• 2 cups raspberries or frozen pitted cherries
• 1 tsp vanilla extract
• 1-2 more cups raspberries or frozen cherries, blended, to make a decorative swirl

Steps:

1. Soak cashews overnight, drain and rinse.
2. Blend cheesecake in a high-speed blender like a Vitamix or use your food processor S blade again.
3. Spread evenly over crust and freeze overnight
4. Keep in the fridge for up to 1 week

5 Soy-Free Vegan Protein HACKS + “TUNA” MELT SANDWICH RECIPE

So if you really knew me, you would know that I have considered myself vegan for 8+ years and I LOVE SEAFOOD. I grew up north of Boston where lobster rolls, clam chowdah, tuna melts, cod, haddock, salmon, scallops, muscles.. all of it. Were what I grew up on and 😛 I’m obsessed with. AND I chose not to purchase those foods anymore because of many reasons, a few I mentioned in the video. My mom’s birthday was Sunday May 19th and I know one of her favorite meals is a simply divine tuna melt. So I made, in honor of her, the best damn vegan tuna melt everr. 

!!  TuNa MeLt  !!

Chickpea “Tuna” Adapted from the amazing forks over knives website

• 1 can chickpeas, drained and mashed
• 3 Tbsp tahini
• 1-2 tsp mustard
• ¼ cup onion
• ¼ cup celery
• ¼ cup pickle
• kelp
• Turmeric
• Salt
• Pepper

Mix well!

Ooey Gooey Melty Cheez:

• 2 C. potatoes, diced large
• 1 C. carrots, diced large
• 1/2 C. water
• 1/4 C. olive oil (or just use 1/4 an avocado)
• 2 tsp. salt
• 1 Tbsp. lemon juice (fresh is best!)
• 1/2 C. nutritional yeast flakes
• 1/4 tsp. onion powder
• 1/4 garlic clove (or 1/4 tsp powder)
• Dash of cayenne

1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Enjoy!!

Taco ‘Meat’, Nacho ‘Cheese’, and Baked Tortilla Chips | Cinco De Mayo Recipes – Dietitian Vitamin Katie

I’ve decided if you don’t like Mexican food, you simply haven’t tried enough of it yet. There is such variety! The colors, flavors, textures YUM! Like. They had avocado toast on lock way before it became a $15 hot ticket item at legit every cafe in Beverly Hills. The recipes I provided below are off the chaaaiinnss people. Like. SERIOUSLY. I made them with my friend Sky and she actually, after trying one chip with nacho cheese and taco meat, fell to the ground and yelled, “How have I lived so many days without this!?” lol Seriously so good. Can’t wait for you to try!

United We Dream

In this video, I put more on the table than just a few healthy recipes. As a Zumba instructor, Mexican food connoisseur, and a friend to many who identify as Hispanic, Mexican, and Latino, I gave a shout out to the organization United We Dream for taking a stand. I hope you check them out and support! With how grateful I am for all of the diversity of cultures in my life, it can be overwhelming feeling like there is nothing I can do to help. United We Dream makes it easy and I am so grateful.  If you just want the recipes skip forward to 7:27 in the video. 

Taco ‘Meat’:

•2 cups zucchini, finely diced
•1 cup brazil nut, ground (I used walnut)
•½ cup crimini mushrooms, finely diced
•½ cup onion, minced
•5 tablespoons Mexican chili powder
•¼ cup celery, finely minced
•2 Tbs nutritional yeast
•2 Tbs lemon juice
•1 teaspoon Himalayan salt
•1 teaspoon garlic, minced
•½ tsp cayenne
1.  grind nuts into flour
2.  add in chopped veggies
3.  add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice
4.  mix!

Nacho ‘Cheese’

2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Baked Tortilla Chips

Small organic corn tortillas, no toxic additives in the ingredients 👀
1. Preheat oven to 400-420*F and line a baking sheet with parchment paper
2. Slice tortillas into 6 ships and spread evenly on parchment so none are stacking
3. Bake for about 15 minutes or until chips are golden and crispy 🤪🤪🤪✨ enjoy

Daily Green Smoothie Bowl + Chocolate n Chickpea Oat Cookies | Vegan, Gluten Free

Not into salads? Just don’t have the time? Still want to feel your absolute best!?

Ditto! (well, I love salads) But honestly this is such a life savor for me because:

a. It actually tastes like ice cream (and if you know me, you know I cannot live without ice cream)

b. It is chock full of essential vibrant nutrients and satisfaction to recover from hard workouts and feel energized and stoked about life

c. I actually don’t have to take more than 5 minutes to make it. (really) !

 

Green Smoothay:

• 4 cups greens (fresh or frozen stick them in the freezer to keep them from going bad!)
• 2 tsp spirulina
• Probiotics, I used biohm
• 1-2 bananas (fresh or pre-peeled and frozen)
• 1/2 – 1 cup frozen blueberries
• 1 scoop plant protein powder, I used plant fusion cookies and cream
• 1 cup almond milk
  Blend until smooth and top with hemp seeds, granola, and more berries!

I topped my bowl with these Chocolate n Chickpea Oat Cookies 😛

Adapted from Tofu Fit Girl

Chocolate n’ Chickpea Oat Cookies

• 3/4 cup rolled oats
• 1 cup chickpea flour
• 2 ripe mashed bananas
• 1/3 cup almond butter
• 1/4 cup cacao powder
• 1 Tbsp maple syrup
• 1/2 cup raisins
• 1/2 cup chopped walnuts
• ~1/4 cup almond milk

Mix all ingredients in a bowl and bake at 350*F for 15 mins

Enjoy!

 

The Ultimate Autumn Dish: Kale Lentil Quinoa Salad with Persimmon, Pecan, Pomegranate and Sweet Ginger Dressing

The Ultimate Autumn Dish

I love being the health fairy. Everyone appreciates that one dish that is actually delish AND in alignment with everyones health goals. Hope you get inspired by this to have fun in the kitchen with what you’ve got and make something colorful, healthy, and delish

Ingredients:

• 1 cup quinoa, rinsed
• 1 cup lentils, soaked + rinsed
• Combine + Boil in 4 cups water + let cool
• 1-2 bags or bunches of kale
• 1-2 pomegranates
• 1-2 cups chopped pecans
• 4-6 persimmons, the smaller kind, chopped

Dressing:

• 5-8 dates, pitted
• 3 Tbsp hemp seed
• 1-2 chunks fresh ginger
• 3 Tbsp cashews or tahini
• 3 Tbsp raw almond butter
• 3/4-1 cup water
  Blend smooth and creamy

1. Massage dressing into kale
2. Add the quinoa, lentils, and rest of ingredients and mix well
3. SHARE WITH EVERYONE!

Pumpkin Cheezecake Bars | Vegan, Probiotic, Gluten Free, Date Sweetened, Oil Free, AMAZING

Pumpkin Cheesecake Bars

with ~4 billion probiotics per bar!!

To everyone out there who once said, “I LOVE CHEESECAKE” Look no further. Seriously.

These babes are so delish, and are actually full of ingredients for sustained calm energy, mood, and even improve digestion and immunity! How!? Well, using healthy foods like dates, pecans, and cashews of course. But also! I am a huge fan of the Lavva Yogurt company.

Their yogurt is pili nut based with 0 (zero!) added refined sugars, and 50 billion! Yes 50 billion probiotics.  Probiotics are amazing for of course digestion and beautiful perfect snake poops, (yay!), but did you know that most of our serotonin (the feel good neurotransmitter) is produced in the gut? Plus, our GI is an open vessel to the outside world, and is lined with inflammatory and immune cells ready to fire to protect us from invaders.  It makes sense if the biota is thrown off, our immunity and inflammation would be all over the place.

I love how this yogurt tastes and makes me feel so much that I got it for a yogurt parfait bar at one of The Shift retreats that I chef at.  The ladies 1. loved it and 2. Were floored with how amazing their digestion was after just one weekend!  Granted, my whole foods plant based cuisine helps peoples digestion, but honestly often people will complain of discomfort and gas due to so much fiber they are eating all of a sudden.  With the addition of this effective delish yogurt, it really helped!

 

Makes 20 Bars. adapted from the incredible Feasting On Fruit ❤

Crust:

• 20 medjool dates, pitted
• 6 oz raw pecans
• 3 tsp pumpkin pie spice (to taste)
• 1 tsp vanilla extract

Steps:

1. Line a 9×6 baking dish with parchment paper (feel free to try round spring cake pan, pie plate, or square pan!)
2. Using food processor S blade, blend the crust ingredients until well combined and pressable texture for crust, nice and chunky, not paste or butter
3. Press crust evenly into parchment lined dish

Cheesecake:

• 2 cups raw cashews, soaked in the fridge overnight and drained
• 7 medjool dates, pitted
• 1 container Lavva Vanilla Yogurt
• 1/2 container Lavva Original Yogurt (save the other half to top your oatmeal or smoothie bowl!)
• 1 cup pumpkin puree
• 1 Tbsp pumpkin pie spice
• 1 tsp vanilla extract

Steps:

1. Soak cashews overnight, drain and rinse.
2. Blend cheesecake in a high-speed blender like a Vitamix or use your food processor S blade again.
3. Blend until super creamy and smooth
4. Pour on top of crust
5. Freeze overnight
6. Let thaw for 10-20 minutes, slice into 20 bars and keep in the fridge for ~5 days or freezer for up to 2 weeks. DEVOUR IN ECSTASY