Throughout my adult life, I have had a love-hate relationship with supplements. I have been through periods where I take them consistently and periods where I don’t use them at all. I think my biggest issue is finding a supplement company I can truly trust and not over complicating things by taking more supplements than I need. I recently promised myself that I would not buy any more supplements until I used up everything I currently have. While I finished using what I had I re-evaluated what I really needed and then researched like crazy to find a company I trusted. This is obviously very personal and dependent on your personal goals or known deficiencies. There are some things to consider when purchasing supplements. Unlike prescription drugs, the supplement industry is not well-regulated, and manufacturers are not required to prove the safety or effectiveness of their products before sellingto the public. This lack of regulation can lead to ineffective or unsafe products. And today anyone can create, market and sell a supplement. Do I feel different when I take supplements consistently? For me, the answer is YES! I have more energy, sleep better, don’t get sick, and can handle anxiety and stress better. Do you need supplements to be healthy? The answer to that question is maybe, maybe not (there are mixed thoughts on this from medical experts) but I do think many of us would benefit. As with anything nutrition related we must understand that we are all biologically different so our needs will vary. What is helpful for one body may not be helpful for another. The key is to figure out what works for you. Before you start adding new supplements to your daily regimen do A LOT of research on the supplements you are considering adding to your regimen along with the company that produces the supplements and user reviews. In addition, consulting with a medical professional is a wise idea too especially if you currently taking and prescription medications. CAN FOOD FULLY MEET OUR NUTRITIONAL NEEDS One of the arguments against supplements is that we should be able to get everything we need through food. While I have always advocated for getting nutrients through food. The reality is that our modern world can make this challenging.Supplements can help to fill gaps in our diet when we are not eating a perfectly balanced diet which many…

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Meal Plan Four is now available. Click the image below to print for easy reference. LINKS TO RECIPES IN THIS MEAL PLAN: Fennel Leek Soup with Walnuts + Turmeric Stewed Chickpeas with Fennel, Herbs, and Lemony Yogurt BRANDS MENTIONED IN THIS POST: SIETE Taco Seasoning SIMPLE MILLS Crackers EVERY BODY EAT Crackers APPLEGATE Pepperoni GRAZA Olive Oil (the only olive oil I use) DISCLAIMER Happy weeknight planning and cooking! In Love, Heath + Gratitude, Katie

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Meal Plan Three is now available. Click the image below to print for easy reference. LINKS TO RECIPES IN THIS MEAL PLAN: Chopped Salad With Jalapeño-Ranch Dressing Easy Loaded Enchilada Chicken Bowls Minty Snap Pea Salad INGREDIENT LINKS FAVORITE BRANDS: FRONTERA Enchilada Sauce Green FRONTERA Enchilada Sauce Red JOVIAL Bow Tie Gluten Free Pasta BANZA Pasta GRAZA Olive Oil (the only olive oil I use) DISCLAIMER Happy weeknight planning and cooking! In Love, Heath + Gratitude, Katie

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I hope you enjoyed last week’s meal plan. I received lots of positive feedback on Instagram. Everyone is excited about this! Below is Meal Plan Two. My goal with these plans is to give you ideas and share recipes I love from other fellow bloggers. You don’t have to stick to the plan 100%. Use them as you like and alter them to suit your needs. And, you can always reference a previous plan or combine multiple plans to create your own. I hope you enjoy Meal Plan Two! You can click on the image below to print for easy reference. LINKS TO RECIPES IN THIS MEAL PLAN: Picadillo With Currents, Green Olives + Harissa Copycat Sweetgreen’s Salad With Spicy Cashew Dressing Spicy Cashew Dressing INGREDIENT LINKS FAVORITE BRANDS:   GRAZA Olive Oil (the only olive oil I use) JOVIAL Bow Tie Gluten Free Pasta BANZA Pasta RAOS Marinara Sauce DISCLAIMER Happy weeknight planning and cooking! In Love, Health + Gratitude, Katie

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Do you enjoy cooking but feel overwhelmed figuring out what to make for dinner during the week? Are you running your kids around on weeknights for sports and other activities? Are you looking for a mix of simple meal ideas and some that are more exciting? Is it challenging to get healthy meal on the table during busy week nights? If any of the above sounds like you, you are in the right place! I am excited to announce my first blog series where I will share my weeknight meal plan. As someone who loves to cook and eat delicious, healthy meals but also has a busy schedule, I understand the importance of having a meal plan that will enable me to stay organized and save time. You will find some of the meals I share will be exciting and fun while others are boring. The key is to find the right balance! No one has time to make fancy dinners every night. My goal for this series is to share five meals I plan to make during the week. Then you can pick and choose what to try. And, you can always shop around and mix and match different meal plans to design one that works for you! Sometimes I use recipes and sometimes I don’t so you will find a mix. When I use someone else’s recipe I will share a direct link. My goal is for all meal plans to be simple and give you the main details you need to pull meals together. I hope this blog series will inspire your home cooking and help you stay on track during the week making weeknight dinners easy and enjoyable. So stay tuned for some delicious and healthy meal ideas! Here is meal plan one! You can click on the image below to print for easy ref. LINKS TO RECIPES IN THIS MEAL PLAN: Cilantro Snap Pea Salad with Peanuts + Fried Shallots Creamy Potato and Pea Chowder Happy weeknight planning and cooking! In Love, Health + Gratitude, Katie

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Let’s talk about intention! The first three months of 2023 are already gone. Can you believe it? I honestly can’t believe it is April. Looking back at the last three months I feel positive about what I have accomplished. However, at the same time there are things I set out to do that have taken a back seat. Before we get far into this new month I am determined to look at what I want to accomplish in the next few months (specifically before my son is out for summer vacation) and to create a plan to make these goals a priority. Intention plays a role in all I do and when I focus on the intention behind what I am doing it helps to keep me focused. So, what exactly is intention? WHAT EXACTLY IS INTENTION Intention is defined as a mental state that represents a commitment to carrying out an action or series of actions in the future. It’s the conscious decision to focus on a specific goal or outcome, and the commitment to take the necessary steps to achieve it. Intention is a powerful force that can shape our lives, and it’s something that we all have the ability to harness. We just need to take some time to think about. Intention is about living with purpose, and it’s an essential element of a fulfilling life. Without intention, we can find ourselves going through the motions, living on autopilot, and feeling unfulfilled. When we set clear intentions, we can tap into our deepest desires and motivations, and work towards creating a life that aligns with our values and goals. Intention truly helps us achieve what we are working towards. SETTING  INTENTIONS Setting intentions can be done in a variety of ways. Some people prefer to write down their intentions (this is my preferred way) in a journal or planner, while others may choose to visualize them daily or use affirmations to reinforce their goals. Whatever method you choose, the key is to be clear and specific about what you want to achieve, and to create a plan of action that will help you get there. The brain does not like grey. Be clear about what your intent is for doing what you are setting out to do. 5 SIMPLE WAYS TO SET INTENTIONS Write them down: One of the easiest ways to set intentions is to write them…

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Self-sabotage. We have all engaged in self-sabotage at some point. I know I personally have and when I do most of the time I realize exactly what I am doing yet still do it anyway. But why? WHAT IS SELF-SABOTAGE Self-sabotage is a common behavior many people engage in, and it can take many forms, such as procrastination, self-doubt, self-criticism, and self-destructive behaviors. 5 REASONS WE SELF-SABOTAGE FEAR OF FAILURE: Some people self-sabotage because they are afraid of failing. They may feel that if they try their best and still fail, it will be a reflection of their abilities or worth as a person. To avoid this possibility, they may unconsciously undermine their efforts or not even try in the first place. Many times fear of failure can be subconscious and tied to our childhood when we experienced a failure that left us feeling shameful or inadequate. LOW SELF-ESTEEM: People with low self-esteem may engage in self-sabotage as a way to confirm their negative beliefs about themselves. For example, if someone believes they are not good enough, they may intentionally mess up a job interview or an important project at work to prove themselves right. PERFECTIONISM: While striving for excellence can be a positive thing, perfectionism can be a double-edged sword. People who hold themselves to impossibly high standards may feel overwhelmed and anxious, leading them to self-sabotage their efforts to avoid the pressure. This is a big one for me. I am a perfectionist through and through and it has held me back a lot in my life. UNRESOLVED EMOTIONAL ISSUES: Some people self-sabotage because they have unresolved emotional issues that are holding them back. For example, someone who had a traumatic experience in their past may self-sabotage because they don’t believe they deserve success or happiness. We all carry traumas whether small or big that are at work in the background of our lives if we have not worked through them. LACK OF MOTIVATION: Sometimes, people self-sabotage simply because they lack motivation or are not passionate about the task at hand. They may find themselves procrastinating, making excuses, or engaging in distractions to avoid doing the work. There are various reasons why people engage in self-sabotage, and it can be a difficult pattern of behavior to break. If self-sabotage is something you struggle with working to understand the underlying reasons for self-sabotage is the first place to start…

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I have been on a protein-focused kick lately. I have never been one to really count my macros however, it is something I started recently and when I did I was shocked that I really was not getting as many calories as I should and to top it off my protein intake was quiet low. I know the importance of consuming high quality protein daily especially as you age. However, I really was not paying attention to my daily intake until recently. I’m 44 so getting more protein into my day is now a goal! For someone like me who strength trains for 1-1.5 hours at least 3 days a week ensuring adequate protein intake daily can really make a difference in building and retaining the muscle you are working so hard to put on. WHAT EXACTLY IS PROTEIN? Protein is a macronutrient that is essential for the growth, maintenance, and repair of tissues in the body. Proteins are made up of smaller units called amino acids, which are linked together in a specific sequence to form a long chain. There are 20 different types of amino acids that can be combined to form proteins, and each protein has a unique sequence and structure that determines its function. Some proteins serve as enzymes, which catalyze chemical reactions in the body, while others serve as structural components of tissues such as muscle, bone, and skin. Protein is found in a variety of foods, including meat, fish, poultry, eggs, dairy products, legumes, nuts, and seeds. HOW MUCH PROTEIN DO I NEED DAILY The recommended daily intake of protein varies depending on factors such as age, gender, and activity level, but generally ranges from 0.8 to about 1 gram of protein per pound of body weight. However, there are definitely mixed thoughts about this. A good rule of thumb is if you are active and doing strength train you need more than the average sedentary person. Keep in mind these are my protein goals and everyone is different. On the low end I aim to get 100 grams a day and on the high end I aim for 135 grams. I recently listened to a podcast of the Model Health Show with Mark Sisson and he shared that its your weekly average that is important. So, if you added the grams you had all week and divided by 7 you would want to at…

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