If you are a parent, you have probably found yourself saying something similar to, “Just give me one more minute!” And you’ve probably said, “I will be there in just a second!” more times than you would like to admit. I know I have said both of these things at least one hundred times or more! Being a parent is definitely one of the best jobs in the world but also one of the most demanding. Not only do our kids crave time with us, but if you are a working parent, you have to share the 24 hours you have in a day with your job as well. Then, add in cleaning the house, doing the laundry, cooking dinner, and getting ready for bedtime to the list, and before you know it the day is over. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

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The “diet” industry is huge — with a market value capping at billions of dollars! Yep, you heard it right. Billions! What’s crazy is that many people successfully lose weight following a diet plan; however, they quickly regain what they lost or more when they go back to eating like they used to. Why? The main reason being that a diet is technically a temporary plan. For true change to happen and be permanent, we need to shift our focus from temporary to long-term. So, how do we do that? One of the best ways, I have found is through intuitive eating. An intuitive eater by definition is a person who makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness, and fully enjoys the pleasure of eating. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie  

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If you are a “people pleaser” like me, this article is for you! It’s time to start exercising the word, “No.” I have struggled with that word my entire life. Nothing is harder for me than saying this two-letter word; and in working with my clients, I find that I can confidently say that I am not alone. Fear of saying this word is quite common. So, why is it so hard to say no? Well, there are several reasons. We think that if we say no, we will upset someone, hurt their feelings, or not be accepted. We also like to avoid creating conflict or ruffling feathers. It can also be linked to the need to seek approval from others. This often stems from childhood and societal experiences that lead us to believe we could not be loved for simply being ourselves. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

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If you are on a healing journey of the mind, body, or spirit, there is one practice that should not be ignored. The practice of forgiveness! This one simple thing will not only help you to heal, but it also has the ability to set you free. We have all been hurt by someone in our lives. Some pain we get over rather quickly. Others stick with us for weeks, months, or even years. Holding on to resentment can be detrimental to our health. According to Mayo Clinic, resentment can cause depression, anxiety, and loss of connection with others. It can even cause detachment from the present moment. Let’s get one thing straight — I’m not claiming forgiveness is easy. It can be very difficult, depending on the circumstance. But, I truly believe the work will pay you back in more ways than you can imagine. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

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Traffic, traffic, traffic. Oh, the dreaded work commute! Sound familiar? I’m going to tell you something that may surprise you. I LOVE my work commute! It has not always been this way, but over time I have found ways to make my commute not only enjoyable but purposeful as well. My morning commute has become the space that I use to set the tone for my entire day. While my afternoon commute is where I unwind and let go of anything that did not serve me throughout the day. It also sets the tone for my evening time with family. According to a recent Auto Insurance Center survey a typical commuter in the United States spends 26 minutes driving to work each morning and 41 hours stuck in traffic each year! While these are stats on driving, we can’t forget our friends living in larger cities commuting via public transportation who face long commutes as well. 41 hours a year!! That’s a crazy amount of time! Just think of what you could gain each day if you learned how to get more out of your commute. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

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If I could jump in a time machine and travel back to 2006, there is one thing I would tell my current self, “NEVER, even for one moment, stop listening to your intuition!” Lucky for me during my long journey to healing from two autoimmune conditions, that voice was louder more often than not. Thank goodness for my health, I decided to tune into that little voice. Without a doubt, I believe that listening to my intuition is what led me down the most incredible path I have ever been down. Not only was I able to heal, but I also discovered my life’s passion and purpose. Trust me! I know that it can be easy to ignore your intuition. I am here to tell you that the little voice or feeling deep from within is an important messenger that will lead you exactly where you need to go. All you have to do is listen! If you aren’t quite convinced, let the research do that talking! Researchers at Leeds say these feelings, or intuitions, are real, and we should take our hunches seriously. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

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What if I told you your greatest struggle could be the best thing that ever happens to you? It could even help to reveal your life’s purpose. Well, guess what? That is exactly what happened to me. Struggles are an inevitable part of human existence. (We gotta take the good with the bad!) It won’t look the same for everyone, but there is certainty that you will struggle with something in your lifetime. Whether it is related to health, money, relationships or a million other things, you WILL cross paths with struggle at some point. I personally think that struggle gets a bad rap. Here’s what I have found through my own personal experience: Struggle can be one of the greatest gifts we will ever receive! Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

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Organization and tidiness have never been my friends. NEVER! Can anyone else relate? I don’t know what it is! I have struggled almost my entire life to keep my room in order. For some reason, things always end up finding a home everywhere except for where they actually belong. The struggle is real, my friends! I believe some people have an innate skill when it comes to organization and tidying up. A perfect example is my husband! He can clean the kitchen and have it sparkling in no time and can organize a messy space like no one I have ever met. The good news is that even if organizing and keeping things tidy is not a natural skill, there are things you can do to keep your space clean and organized without making it feel like a huge task. The key is to make tidying up a daily habit, so you don’t find yourself under a pile of clothes or a stack of papers! Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

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