No More Rules!

I have worked with A LOT of clients over the years and I've noticed that the ones who are most successful with changing their health and fitness are FLEXIBLE. They take what I've taught them and they adapt it to their lives. They make tweaks here and there and they build their own plan based on what they've learned. Clients who need a lot of rules often become frustrated because I don't believe that there is a one-size-fits-all approach to health and wellness, and I am resistant to posting hard and fast rules.

We all come into programs with different histories, previous experience with dieting, a variety of hormone levels, genetic make-up and disposition, gut health, and more. There is no way to give one set of instructions and have them work the same for everyone. If there was, no one would struggle with their weight! Programs and meal plans are TOOLS to help improve our health. They are not the be all end all. It's up to each individual person to study it, evaluate it, try it out, and then tweak it based on how they feel.

Speaking of how we FEEL, we spend a lot of time in my Carb Cycling 101 program discussing and paying attention to how we feel because it's such a powerful indicator of how things are working on the inside. Another thing we do that is really important is assess and troubleshoot individual concerns and issues. This is one of the most beneficial parts of my program: each woman is able to troubleshoot and not only learn from me, but from each other as well. Are you troubleshooting and assessing your body's response to changes? This is important for knowing how to move forward. Keeping a journal helps, or even talking to a spouse or friend about it.

If you are struggling to find a solution for improved health and wellness, check in with yourself and make sure that you're not looking for a hard set of rules. Those don't typically work, and if they do, they certainly don't work for everyone!

XO,
Katie

P.S. If you're interested in trying a new tool for fat loss, I am opening up round 2 of my carb cycling 101 program on May 8th. For more information and to get registered, click here!

The Power of Food

Katie Mountain.jpg

I am 34 and am really just now beginning to understand the power of food. It is everything. What we eat has the power to make us better or worse. I've been listening to podcasts and reading tons of articles about this topic, and I am even more passionate than ever about spreading this message to the masses. Food has the power to alter your moods, your energy, and remedy your ailments, aches, pains, illnesses, and more. And yes, this can feel a bit scary. But it is also incredibly empowering.

I have been eating clean for 4 years now, and carb cycling for the past 5 weeks. Having a solid foundation of "clean eating" was very helpful for moving into carb cycling. It is a simple strategy to implement, but it requires REALLY cleaning up your diet for at least 6 days a week. The carbs you eat are complex carbs like rice, sweet potatoes, oatmeal, and quinoa. No bread and no pasta. And no refined sugar. Working through this program has really allowed me to become in touch with my body and what it needs, how it responds to food, and what works best to keep me functioning at my best. I'm incredibly aware of how everything I am eating affects me, and it's thrilling!

When I was in my 20's, I always had an upset stomach. At least once a day, every day, my stomach hurt. And I legit just thought it was part of being alive. Some foods just hurt when they digest. Now that I have cleaned up my diet, if I have an upset stomach, I can pinpoint what caused it and when it started. And then I can correct it. That was a result of eating clean. But let's take it a step further. NOW that I am carb cycling, I can tell you exactly what foods give me the best energy, sleep, and feel-good feeling. It's amazing!

Everyone deserves to feel their best. I want to help as many people as I can find that power that is within them to transform their health and their lives. If you are ready for my help, I will be leading another group of participants through my Carb Cycling 101 program. Will be begin on May 8th. Click here to register!

XO, 

Katie

One of my FAVORITE recipes! You will love it!

Guys, you're going to LOVE this!!

FAVORITE recipe!

FAVORITE recipe!

I have a delicious recipe for you! It's my mom's FAMOUS BBQ, with a clean(er) spin. You can call it a sloppy joe or BBQ on a bun, but either way it's delicious. I dislike reading long blog posts about how recipes came to be, so I won't do that to you. Let's get to the good stuff!

Makes 4-6 servings
INGREDIENTS
  • 1 lb ground turkey or 90% lean ground beef
  • 1 cup ketchup, reduced sugar
  • 1 cup water
  • 3 tsp Worcestershire sauce
  • 2 TBS apple cider vinegar
  • 1 TBS mustard
  • 2 TBS agave or honey
  • 1 tsp sea salt
  • ⅛ tsp allspice
  • Mini whole wheat rolls

Brown ground turkey and drain. Add the rest of the ingredients and bring to a boil. Reduce to simmer and continue to cook for 40 min or until juice is boiled down. Serve on mini whole wheat rolls. 2-3 rolls per serving.

If you are looking for more balance in your life, I can help you, too! Click this link for more information about my 4-Week Slim Down Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, respond to this email so we can set some goals for you!

favorite recipe 1

You have to make these superhero muffins!

I thought you guys needed a gift, so I'm sending it to you in the form of a muffin. Or, rather, a MUFFIN RECIPE!! This muffin has it all! It's clean full of veggies, filling, and DELICIOUS! WIN! Oh, and definitely kid-approved and lunchbox-worthy. superhero muffins

Superhero Muffins

Ingredients:

2 cups almond flour 1 cup old-fashioned rolled oats 2 teaspoons cinnamon ½ teaspoon nutmeg 1 tablespoon chia seeds 1 teaspoon baking soda ½ teaspoon sea salt ½ cup chopped walnuts (optional) ½ cup chopped dates, raisins, chocolate chips (optional) 3 eggs, beaten 1 cup grated zucchini 1 cup grated carrots 6 tablespoons unsalted butter ½ cup pure maple syrup 1 teaspoon vanilla extract

Directions

  1. Preheat the oYven to 350 degrees.
  2. In a large bowl, combine the almond flour, oats, cinnamon, chia seeds, nutmeg, baking soda, salt and walnuts, raisins, dates, or chocolate chips (if using).
  3. In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla.  Add the dry ingredients, mixing until just combined.  The batter will be thick.
  4. Spoon the batter into the muffin cups, filling each to the brim.  Bake until the muffins are nicely browned on top and a toothpick inserted comes out clean, 25-35 minutes.

 


Check out my latest obsession, apple cider vinegar "tea" and learn why YOU should be obsessed with it too!

Have a great week!

XO,

Katie

Crockpot Chicken Noodle Soup

Chicken noodle soup in the crockpot is such an easy and delicious meal your family will enjoy. Throw it in the crockpot and then enjoy!
chicken noodle
In a crockpot, add the following:
  • 2 chicken breasts (can be frozen)
  • 1 diced onion
  • 1 cup diced carrots
  • 1 cup diced celery
  • 3 tsp minced garlic
  • 1 bay leaf
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1 chicken bouillon cube or 1 tsp bouillon granules
  • chicken broth to cover veggies and chicken
Let this cook all day on low.  When the chicken is tender, use tongs to gently shred.  In the meantime, boil a 1/2 package of whole wheat egg noodles or brown rice.  Add to the crockpot when ready and add more chicken both if necessary.  Enjoy!!
Share a picture with me and let me know what you think on my Facebook page.

Homemade, healthy holiday gifts

Now is the time of the year that we spend time in the kitchen making goodies, this year I decided to make healthy holiday gifts. What are you making this year? Share below or let me know on my Facebook page.  

Meal Prep with Kids and How to Make it Work

Finding the time to meal prep when you have young kids is difficult, but, I have some amazing tips for you so that you can entertain your kids and finish your meal prep. Don't forget to connect with me on Facebook. 

What -- Can you believe this about peas?

Um, do you use the containers to track your portions? I thought I found the solution to that pesky green container. Watch this video and share your thoughts on Facebook.

Green Bean Casserole - A Thanksgiving Must

Green bean casserole is one of those go-to, must-have side dishes at many Thanksgiving dinners.  When talking with my mom (and consultant!) about these recipes, I suggested a re-do of this classic dish, and she responded, "Green bean casserole isn't that good anyway." And it's totally true! It's OKAY, but it certainly could use a makeover!The following recipe is the makeover I gave it. It has fresh ingredients (no canned soup), a delicious crunchy topping, and a creamy sauce. It was just as good reheated the next day, too! I hope you enjoy it!

green bean

Ingredients:

  • 2 lbs green beans, trimmed and cut into 2" pieces

For creamy sauce:

  • Cooking spray
  • box of sliced mushrooms
  • 3 tbsp whole wheat flour
  • 1 cup almond milk, unsweetened
  • 1 cup water
  • 2 oz cream cheese
  • 1/4 cup Parmesan cheese, grated (not packed)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

For crunchy topping:

  • 3 small onions, thinly sliced into circles
  • 1/2 cup Panko breadcrumbs
  • 1/3 cup Parmesan cheese, grated (not packed)
  • 3 tbsp water

Directions:

  1. Preheat oven to 375 degrees, spray large baking dish  with cooking spray and set aside.
  2. Bring water to a boil in a large pot. Add beans along with a pinch of salt, bring to a boil, reduce heat to medium and cook for 5-6 minutes or until al dente. Green beans should be firm and not too soft. Drain and add a few cups of ice to stop the cooking process. Set aside.
  3. Preheat large skillet on medium high and add tsp olive oil. Add onions and cook until golden brown/almost charred, stirring occasionally. Transfer to a medium bowl. Set aside.
  4. Return skillet to heat, spray with cooking spray and add mushrooms. Cook until golden brown.
  5. Reduce heat to low and add flour. Stir enough to coat the mushrooms. Slowly pour almond milk and whisk while pouring, until no lumps are left. Add water, cream cheese, Parmesan cheese, salt and pepper and whisk again. Bring to a boil and let simmer to thicken, for about 3-4 minutes.
  6. In the meanwhile, add breadcrumbs, Parmesan cheese and water to a bowl with onions and mix with your hands until crumbs appear.
  7. Drain green beans, add the sauce and stir to combine.
  8. Transfer green beans to prepared baking dish and sprinkle with topping. Bake uncovered for 25 minutes. Serve warm.

How to Enjoy Holiday Treats without the Guilt

I recently had a client as me, "how do you enjoy the holidays and also treat yourself with the holiday goodies?" My answer is balance! You should be able to enjoy some of your favorite treats but, not all of the cookies in the jar.

I teach my clients the 80/20 to eat clean and healthy meals and food. This allows you to eat and enjoy foods without feeling constricted.

Drop me a message or, find me on Facebook 

Clean, Simple and Delicious Butternut Squash Soup

This squash soup is sure to be a hit with the whole family, plus, its a great meal to prep on Sunday for anytime during the week! Ingredients:

  • pre-cubed butternut squash
  • olive oil
  • onion
  • garlic
  • chicken broth
  • vegetable broth
  • 1 tsp. pure maple syrup
  • 3/4 tsp. nutmeg
  • 1/8 tsp. cayenne pepper
  • 1/4 cup Greek yogurt

Directions:

  1. Use pre-cubed butternut squash from the produce department, drizzle it with olive oil, sea salt, and pepper and use your hands to coat all of the squash. Roast the squash in a 400-degree oven for 20-30 minutes or until fork tender.
  2. Chop an onion and add it to a warm skillet with a tsp olive oil. Cook until translucent, then add a tsp of garlic. Cook for 1 more minute. Add the onion mixture and the cooked squash to a blender. I filled it to the
  3. Fill the blender to the one-liter mark with 1/2 chicken broth and 1/2 vegetable broth. You can eyeball the amount here :) Also to the blender, add 1 tsp pure maple syrup, 3/4 tsp of nutmeg, and 1/8 tsp of cayenne pepper. Blend until smooth. Add mixture to a saucepan and heat.
  4. Taste and season with salt and pepper (I used a pinch of sea salt and a couple grinds of the pepper). For the super smooth consistency, add 1/4 cup Greek yogurt to your soup. Heat through and serve!

I love topping it with this asiago cheese crisps, but something sweet on top, like apple chips, would be great too!

Don't forget to connect with me on Facebook!

squash soup

Enjoy!

We have the MEATS!

Meal prepping is the key to success. Today I am marinating  meat for the grill. Here are some quick marinades that you can use on your meats, TODAY! Don't forget to connect with me on Facebook!

I Chose a Meat Stick? What?

I am all about those donuts- they are my jam! But, living a balanced lifestyle means that you can not over indulge. Find out why I chose a meatstick! Don't forget to follow me on Facebook!

Chicken Piccata recipe - So Good!

When your chef skills are on fleek!!! 👊🏼 Sometimes I create something that's so good I HAVE to share it! Like last night!! I made chicken piccata which is crusted chicken in a lemon sauce. It was honestly pretty easy and only took about 30 minutes, but did leave a wicked mess in my kitchen. #ooops #worthit

Ingredients:

  • Chicken tenderloins/breasts
  • Two eggs
  • Panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • pinch of cayenne pepper
  • 2 tbs. grass fed butter
  • 1 cup chicken stock
  • a few tbs. lemon juice
  • additional seasoning and capers, if desired
  • brown rice, if desired

Directions:

  1. Start with some chicken tenderloins on filets of chicken breast, trimmed. You can pound the chicken flat but I was too impatient to do this and the chicken I used worked just fine :)
  2. Set up a station where you can dunk the chicken in two mixtures, in two different bowls. One bowl has two eggs and a little water whisked together. The second bowl has breadcrumbs (Panko is my FAV) with about 1/4 cup grated parm and a pinch of cayenne pepper. First dunk in the egg mixture, then the breadcrumb mixture. Use your hands to pat the mixture on the chicken. Give it some love <3
  3. Add the chicken to a pan that has been heating up with a little extra virgin olive oil in it and cook for 7-10 minutes per side, depending on your pan. Once both sides are crispy, remove the chicken (even if it's not cooked all the way through) and add 2 TBS of grass fed butter to the pan. Once that's melted, add a cup of chicken stock to the pan and use your spoon or spatula to scrape the little bits off the bottom of the pan. That is your flavor! Add a few TBS of lemon juice and let the sauce boil. Once it's boiling, reduce the heat and add your chicken breasts back in the pan. Cook a few more minutes until the chicken is cooked through. This is a good time to check for seasoning, add some parsley, etc. REAL chicken picatta calls for capers but I LITERALLY cannot find these EVER in my grocery store so I went without them
  4. Once it's boiling, reduce the heat and add your chicken breasts back in the pan. Cook a few more minutes until the chicken is cooked through. This is a good time to check for seasoning, add some parsley, etc. REAL chicken piccata calls for capers but I LITERALLY cannot find these EVER in my grocery store so I went without them ;)

I served this over brown rice and even my kids loved it!!! Feel free to adjust measurements to your tastes. Enjoy!!

piccata recipe

Results - 3 Day Results

Here are my results from the 3-day refresh! Chris and I had amazing results, watch the video to find out just how beneficial this refresh was for us! Don't forget to connect with me on Facebook!

Deviled Eggs - Healthy Snack Recipe

Easy and quick recipe for your kids after school snack! You can whip this snack up in about 5 minutes and your kids will eat them in less time than that! P.S -- The video is sideways, #momproblems! 

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Healthy Meals for Kids

Let's talk about what to feed those picky eaters. It is all about giving healthy options to your kids and allowing appropriate snack choices. We all deal with this, but, here is what works for us!

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