Hippocrates stated, “Walking is a man’s best medicine.”
Tuning into ancient wisdom is something we are doing more and more these days. And, the science backing up what people knew thousands of years ago is helping those who may be a bit skeptical jump on board.
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Your 5 am alarm goes off. You had planned on working out but instead the list of reasons why you can skip your sweat sesh start going through your head. Or maybe you just got off work, and you decide you’re too tired to workout (you’ll go tomorrow, but it’s the third day in a row you’ve said that). Sound familiar? The Physical Activity Councils Overview Report shows that nearly 30% of US citizens are inactive. In my experience, that inactivity and lack of follow-through come from a lack of motivation. Without motivation, we are not going to do what we told ourselves we would. It’s not enough to just set a plan, we also need that strong desire the propels us towards actually doing the thing. Motivation is key to making consistent workouts part of our everyday lives. So, how do we stay motivated? Below I’m sharing my top five tips to crush your workout goals. These have helped me in significant ways, and I know they can help you too! Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie
Read MoreGo, go go! The race to the finish line every single day is REAL! We are all going full force from the time we wake up in the morning to the time we go to bed at night. The society we live in is one that never stops. We have so many demands competing for our time but only so many hours in a day. We have full-time jobs, homes to care for, kids, pets, family, friends, side hustles, and the list goes on. Not to mention, we live in a media-saturated world. Instagram, Facebook and news coming at us 24/7. All of these things create huge demands; and at some point, if we don’t focus on a little chill time, we will reach our threshold and burn out. Both physically and mentally. This is why it is critical to your health and wellness that you take time to chill each week and make sure you are scheduling in vacations when you can. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie
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We start, we stop. We go this way, we go that way. Just when we are gaining a little momentum we STOP because we feel stuck, don’t know what to do or which way to go. Can you relate? We all have to-do lists overflowing with goals, ideas, dreams, and new habits we want to create. We check a few things off but then all of a sudden we stop simply because we get in our way. Do you ever feel stuck? Like you don’t know which direction to head? I know I have felt stuck in the past and continue to feel that way A LOT! Transitioning from a corporate employee to working solo these last few months has been a fun adventure but incredibly hard at the same time. Even though some days I feel like I have accomplished nothing, slowly but surely I am finding my way. I’m not certain where things will land but each day I simply tell myself, “keep going!” So many times WE are the only reason we are not achieving our goals or living the life we desire. We tell ourselves we can’t, we make excuses, we get lazy or we self-sabotage. Here are the things that help me stay on track and hopefully they help you too! 6 Tools To Help You Get Out Of Your Own Way 1. START NOW We can always find a reason why we can’t. We won’t gain momentum until we start. So, whatever it is that has been on your to-do list start today! 2. PRIORITIZE AND STOP MULTI-TASKING I know, easier said than done! However, when we start tackling the things that will have the greatest impact on our business and lives we grow confident in our ourselves! 3. CONSISTENCY IS KEY When we do something over and over we train our brain to create new neural pathways. These pathways get stronger with repetition until they become our new normal. 4. REFRAME HOW YOU VIEW FAILURE There will always be failures but instead of looking at them negatively view them as an amazing opportunity to learn and grow! 5. CELEBRATE YOUR ACCOMPLISHMENTS EVEN THE TINY ONES Frequently celebrate all your amazing wins and accomplishments. Doing this will help you see all you have accomplished. 6. REMEMBER YOUR WHY: Keep coming back to why you do what you do. Whether you are working on your…
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Just be positive! Sounds simple, right? Then why can it be so hard? When everything in life is smooth sailing, positive thoughts flow freely. However, when life presents a struggle, or you are going through a difficult season, negative thinking can take over and be next to impossible to shut off. Based on my experience as a coach, negative thinking is one of the top things holding people back. I have always considered myself a “glass half full” kind of girl. However, when I was faced with my autoimmune diagnosis, followed by years of fear around my health, my negative thinking spiraled out of control. Some of my good days sadly became bad days due to my negative thoughts. The problem is that negative thoughts can become a nasty habit and patterned way of thinking. And, as you know, habits are hard to break! Negative thoughts can operate on autopilot and play on repeat all. day. long! You are inevitably going to have ups and downs throughout our lifetime. So, what are you to do when negative thoughts start to creep in? Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie
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When I was pregnant with H there was one thing I craved more than anything. SOUP! Especially creamy, smooth, blended soups. Just like the ones you find in a fancy restaurant. Before pregnancy soup was one of those things I could easily live without. It has been a long time since I was pregnant and my love for soup is stronger than ever! LOL I love soup for all sorts of reasons. It’s ridiculously easy to make, it’s nutrient-dense, and can be consumed hot or cold. And, there are endless flavor and topping combinations which means you never get bored. Now that Fall is upon us it’s time to whip up some soup. I’m starting with Asparagus Soup With Salt and Pepper Pepitas! Why you ask? Well, I had a huge package of asparagus in the freezer that was staring at me for weeks. I bought it on a Costco run before our vacation back in July and tossed it in the freezer before we left. I seriously wondered if I would ever use it. I hate wasting food and this soup put my two-pound bag of asparagus to perfect use! Toasted pepitas are one of my favorite soup toppings and adding salt and pepper makes them even more flavorful. Fresh dill or tarragon are also great topping options! This soup can be made with ingredient substitutions to fit Paleo, Keto, Vegetarian, and Dairy-Free! Oh, and this soup has been kid-approved! Are you a soup lover? What’s your favorite? In Love, Health + Gratitude Katie Print Asparagus Soup With Salt and Pepper Pepitas Author: Katie Faison Recipe type: Entrees Prep time: 15 mins Cook time: 40 mins Total time: 55 mins Serves: 6-8 servings Ingredients 2 lbs. asparagus 1 medium white or yellow onion 2 cloves minced garlic 2 tsp salt (for soup) ½ tsp pepper (for soup) 1 cup grass-fed heavy whipping cream (can sub full-fat coconut milk) 2 Tbsp grass-fed butter (can sub olive oil, avocado oil or virgin coconut oil) 4 cups chicken bone broth (can sub vegetable broth) ⅓ cup raw pepitas 2 Tbsp olive, avocado or coconut oil (for toasting pepitas) ½ tsp salt (for pepitas) ¼ tsp pepper (for pepitas) Option Garnish: fresh dill, tarragon or a drizzle of heavy whipping cream Instructions Chop onion, garlic, and asparagus. Add butter or fat of choice to a large pot. Allow to heat up slightly. Add chopped onion and…
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EXERCISE! The very word can either bring a smile to your face or make you cringe. My relationship with exercise over the years has done both. During times when I worked out consistently, I felt great. One of the many benefits of exercise is the release of a chemical called dopamine. Dopamine is a neurotransmitter in the brain and responsible for feelings of happiness. Exercise also helps to regulate stress, increase muscle mass and maintain a healthy weight. All of these things lead to feeling great and making exercise easy to stick to. However, in the past, there were moments where I did nothing for months. I would get so angry at myself. I spent tons of time getting back in shape all to just let it go. Does anyone relate? For years I would cycle through “being in the best shape of my life” to sitting on my toosh or hitting the snooze button. Here is where the problem was. In the past, I used working out as a way to control my body and what it looked like. I never viewed it as something that benefited my health. I never truly appreciated it and what it could bring to my life. And, this is where EVERYTHING changed! During the lowest points of my health struggle with ankylosing spondylitis and chronic iritis, I yearned to work out but couldn’t. My body physically was not able to do it. When I began to solve my healing puzzle and started to live with less pain and symptoms all of a sudden working out became a privilege. I was so thankful for days when I felt good enough to exercise. Slowly my mindset on exercise shifted from something I HAD to do to control my body and how it looked to something I was GRATEFUL to be able do. I realized what a blessing it was to feel good enough to workout! There are so many blessings in our lives. Sometimes we need to change our perspective to truly see them. On workout days before I jump on my Peloton bike or tread or pick up some weights I say the following: “I am blessed to work out today.” “Thank you for my healthy body that allows me to do this workout.” “Thank you for my strong heart, legs, back, and arms.” “I am grateful for this workout and all the healing benefits it…
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HAPPY first week in September! Back to school means FAST WEEKNIGHT DINNERS! At least in our house. I love planning meals for the week and making them relatively simple so I am not stuck in the kitchen all night. It is important to me to have dedicated playtime with H in the evening and simple dinners make that a reality. I’m also starting to feel the “Fall Vibe” even though I’m not mentally ready. But, Fall is here so I might as well embrace it. This Shredded Brussels Sprout Salad with Bacon, Apple and Almonds makes the perfect fall side dish and even works great as an entree or lunch. And, the best part? It’s kid-approved! With all the yummy add-ins like bacon, apple, almonds, pepitas and parmesan you hardly realize you are eating Brussels sprouts. We have been really blessed that H will pretty much try anything. He happens to love Brussels sprouts but I know when I was a kid my twin sister and I hated them! We would hide them in our pockets and then throw them down the sewer in our neighborhood. We never thought our Mom knew but she totally did! Still makes me laugh to this day. Times have really changed and Brussels sprouts have become one of my favorite veggies! Whether you love them or you hate them I think you are going to really enjoy this recipe. This salad has OPTIONS! If you eat Keto (which I know many are these days) this recipe can easily be modified. Just use a keto-approved sweetener, omit the apple and replace with a lower sugar fruit like blueberries. However, the amount of apple is minimal once you divide out the servings so you are probably ok enjoying as is. Do what works for you and works with your daily carbs! If you are Dairy Free or Paleo the parmesan can be omitted. I personally love it without. You won’t miss it a bit. Unfortunately, this one is not AIP because of the dijon mustard in the dressing. I have a feeling it would still taste fab without it. If you try please let me know in the comments below. Cheers to the first week in September and the official start to the fall season. In Love, Health + Gratitude Print Shredded Brussels Sprout Salad with Bacon, Apple and Almonds Author: Katie Faison Prep time: 30 mins…
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41 is here and I could not feel more excited about what is to come this year! Last year at this time I was getting ready to turn 40. I had a wonderful time celebrating with some lovely friends in Scottsdale at the Andaz Resort. We chilled in the pool (one of my most favorite things in the world to do) and enjoyed some tasty drinks, nibbles and conversation. It was so special! Rewind to today and another year has passed. Honestly, 40 did not feel much different than 30. And, 41 is pretty much feeling the same. I used to feel sad at the idea of “getting older”. Society teaches us that getting older is a bad thing. It’s the only way to sell more facelifts and anti-aging remedies. Even though I am definitely into taking care of my body and skin I’m not into trying to cover up my age or hide from years past. I believe aging is a huge blessing. By placing the focus on my growth each year instead of the number I have completely changed my perspective on aging. A number truly is just a number. It means nothing! It’s all about how you feel. And, I feel better at 41 than I have my entire life! This amazing healing journey (from more than just ankylosing spondylitis and chronic iritis) has brought a focus of self-development and self-growth to the top of my to do list. I have immersed myself so deeply that it has become a part of my every day. My struggle with autoimmune disease has continued to lead to growth I never would have experienced otherwise. Each year I have the opportunity to continue to work on myself and share my experience with others. So, to celebrate 41 I thought I would share 5 things I have learned this past year that have made an impact on my life. These things have contributed to my continued growth and healing and I think they will help you too! THE 5 MOST IMPORTANT THINGS I LEARNED THIS YEAR 1. CHOOSE TO FIND LOVE IN ALL INSTEAD OF FEAR Fear and worry used to control my life. This past year I have really opened my heart to choose love over fear and it has been life changing! It has allowed me to truly be in the present moment as well as embrace uncertainty.…
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Hello! I hope everyone is having a wonderful week. H went back to school (started First Grade) on Monday and I can’t believe it. Kindergarten year went by in a flash so I’m hoping time slows down just a bit this year. If you follow my Instagram or Facebook you know that June 28th was my last day at Target where I worked fulltime for over 13 years. It was bittersweet but I feel so much gratitude to finally devote 100 percent of my time to creating valuable content to help you live your best life. Through my healing journey from Ankylosing Spondylitis and Chronic Iritis, I found that nutrition was only a small part of what I needed to heal. So, going forward you will not only be seeing fun, delish recipes like this one to help you get more nutrient-dense goodness into your body but you will also be seeing content about the mind-body connection and spirituality. Ok, now that you are caught up on what has been happening let’s get to the recipe. These Grain Free Keto Walnuts Blondies have become a staple in our house. H just loves them and since they are sugar free, grain free and filled with good fats I feel totally fine about these being a weekly treat. These are crazy simple and should be in your oven within 10 min flat. Let’s talk fat. These contain grass fed butter so they are not dairy free. In all my baking experience I have found virgin coconut oil subs perfectly if butter and dairy are not your thing. I have not tried this recipe with coconut oil but if you do please share your experience in the comments section. You will start to see grass-fed butter pop up in my recipes. I have found I tolerate it well and knowing it provides several health benefits it’s an ingredient I cook with often. What makes grass fed butter so great? When a cow eats grass instead of grains as mother nature intended the butter made from their milk is much more nutrient dense. It’s higher in Omega-3 fatty acids, Vitamin A, CLA, Vitamin K2 and the antioxidant Beta Carotene. Let’s talk sweetener. I love using Lakonto Monkfruit Sweetener with Erythritol. You can use any granulated sweetener that measures equivalent to sugar or if you don’t like the idea of a sugar alcohol coconut sugar…
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