Tag: holistic approach

Week 2, Whole30 + Gut Protocol

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Find the week 1 recap of my current round of food sensitivity elimination here.

I came out of week 1 feeling pretty amazing; regular 💩, bloat-free, ready for more positive feelings surrounding my health and how I’m feeling physically! I was a little unprepared in the day to day because I didn’t prep any food ahead of time – which is really a game changer for completing this entire program with little stress! So let’s talk about week 2…

I strayed from my path 😶

I ate ice cream with my family. Throughout the week I ate sour gummies, chocolate, and too much gluten free bread – which technically isn’t against the rules, but for the amount of bread I ate I have to tattle on myself. It’s definitely not recommended on Gut Protocol, and even if Whole 30th basically says you can eat as much as you want I’m sure they would frown up on consuming a loaf of bread in just a couple of days. But I’m moving on…

I’m not beating myself up for getting off track. Not even a little. This is a big switch to make, from eating lots of low-nutrition foods to eating lots of nutritious foods – the mind and body will crave the sugar and caffeine for a little while, especially if you regularly consume a lot, but the switch will happen and you will begin to feel amazing in a relatively short amount of time! And I’m talking to myself here 😅 I have to remind myself that if I just stick with it for a little longer I will feel great for a long long time! And feeling good feels good. I want to always choose feeling good over falling back into old habits again and again.

So here’s my plan for this week.

Today is Memorial Day, meaning a day off of school for my kid. I know she’ll sleep in so it’s a typical morning for me: pack my husbands lunch (because he doesn’t have the day off), mix some preworkout, walk on the treadmill (currently), stretch + Pilates, then breakfast. Luckily, I have leftover food from preparing husbands lunch this morning so I will just have to warm it up and add some greens and a dressing of some kind. It came together quickly this morning: (frozen) riced cauliflower, tofu, bell peppers, onion, tomato. It smelled great, even at 5:30 am 😆 I don’t usually have an appetite first thing in the morning (I like to start my day with this) and I don’t always make extra so I’m happy to have food ready for after my workout today!

From there, I want to prep some food. Like for real this time. I have ideas for meals (just like week 1), but this time I will make some rice and quinoa, chop the veggies I have in the fridge (zucchini, bell peppers), I already washed the grapes and put them into a bowl for easy access, and I will press a couple blocks of tofu so they are ready to go for meals quickly. I used to LOVE cooking and couldn’t wait to make meals every day – until I hit burnout. Now, I get motivated to cook by serving myself a beverage (usually just La Croix, I’ve been sober since 2018), I put in an earbud that’s connected to my laptop, and I watch (or mostly just listen to) Sex and the City. This is the one show I know by heart and can be entertained by the content without really having to watch the screen. Do you have a show like that? Background noise that also brings a little joy to your heart at the same time? (Currently working through season 6, the last one, but I will inevitably start all over again from the beginning once I reach the final episode. There is something about the first season that gives me great nostalgia for a pre-internet era).

So it all comes down to the planning and preparation again. I had my fun last week with sweet treats (maybe I can blame hormones?), but this week I’m back on track. I saw the beginning of some results already in week 1, and I want those back!! Things are okay at the moment, but I really saw a difference in the way my skin looks and feels (remember: psoriasis) in week 1, and now regressing in week 2 with the extra sugar intake. Am I allowed to say diet can affect autoimmune disease yet? I see a difference, but let’s see what happens in the next few weeks as I WILL DEFINITELY stay on track (I hope 🤞).

PS the Plant-Based Reese’s Cups? Fan-freaking-tastic 😋😋😋😋😋 I ate them all so I won’t have any to tempt me this week 😆😆😅😅 an obvious tip for during your food sensitivity elimination? Don’t keep tempting junk food in the house 🙅‍♀️ or at least keep it out of sight, if you have family who still wants to eat it 😆

Whole 30/Gut Protocol Week 1+

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If you haven’t yet, read my previous post first, then come back to this one!

There is one thing that is extremely important to remember when starting a food sensitivity elimination program, like Whole30 or Gut Protocol, that can make or break the success you have: preparation.

I’ll admit I came into this round confidently, cocky even, because it’s not my first experience with these types of programs. I felt prepared. I even went over all the information, for both programs, just in case there was anything I didn’t remember; there wasn’t. I know every last bit, down to how much food Gut Protocol recommends I eat for my weight, how much sugar I’m allowed daily, and the optional foods to give up. I remembered everything! Except…

The actual food prep part of planning ahead. I had some ideas for meals I was going to eat, but I did no real planning ahead for tricky times. I figured since I spend most of my time at home I wouldn’t run into very many obstacles as far as meals go; I usually cook all my meals anyways. But, as you may have guessed from my tone, during this first week I had several days where I had things come up that I wasn’t prepared for, nourishment-wise, so I ended up feeling hungry during the day!

Originally, I was planning to stick with the Gut Protocol version so I know I’m getting just the right amount of nutrients for my body and I can get back to feeling my very best – but I forgot how difficult that can feel when you’re switching from a standard diet – not paying attention to nutrients or anything – to a buttoned up version that your body thrives on. So I found the middle ground, that is – Whole30. Whole30 specifically says in its instructions to not worry about calories in the beginning, just focus on getting in the “right” types of foods for now. This makes it a lot more manageable in my opinion! Instead of counting containers for every meal, I just make sure I’m eating the foods that are “allowed” during this 30 day program, and I’m feeling great already!

Gut Protocol says, “change starts on day one” – and it’s dang true! Yes there is a difference in energy right away, but the thing I always notice first: 💩💩
I know, TMI…but THIS IS IMPORTANT. Imagine – every morning, like clockwork, you know you’re going to go. And you know it’s going to be easy and complete. Think about what that’s like. I know know. You get it. Let’s move on.

I have my food journal entries for each day of the first week, but you’ll see my motivation for journaling fell off towards the end of the week. The first day of something new is always the most motivated, right? It’s the rest of the time you have to focus harder to really stay committed! I’ve always said, motivation is like a bad friend: they are there when it’s convenient for them, but not always when you need them most. That’s when we have to remember we are strong and it will be WORTH IT and we will feel so proud to have accomplished something so tricky. We can do hard things! For the greater good.

Days 1-6 of elimination

Have I mentioned recently that I eat plant based? I’ve been meat-free since 2018 and it was one of the biggest switches for my health to date. It’s not enough to just give up meat though, it’s very important to make sure you replace those nutrients with other foods. That’s why “junk food vegans” or some vegans, in general, feel like garbage – because they are neglecting essential nutrients! When I figured out how to balance nutrients, even on a plant-based diet, that’s when the real changes started to happen. The catapult that pushed me towards eating better and becoming plant-based? My first round of Whole30 in January 2018. When I tell you this kind of program is life changing in all aspects – from energy, to your skin, to digestion – everything can change in a few short weeks.

So how do I feel right now?

I’m about 10 days in and I’m feeling very motivated now to keep going! I’ll admit around day 5 (and the start of my cycle) I was having a lot of big emotions, so I slipped up on my sugar intake. The normal allowance is 10 grams of sugar per day; I ate some microwave popped kettle corn, which didn’t say it had added sugar but there has to be some kind of sweetener added? The ingredient list was unclear, it didn’t mention sugar but it did say in the allergen list there was milk in it – but I didn’t see that on the ingredient list either?? Sometimes things are unclear – do your best.

Both programs say to try to follow the guidelines as closely as you can, but with any major lifestyle changes things are bound to come up. This is why preparing ahead of time is important, so when you run into situations – like social events or when your fam wants to order pizza – you already have a plan! STICK to the plan. You’ll be happy you did. Yes you’re going to want to give in to the pizza or cake or whatever, but during your 30 day elimination – STAY THE COURSE! You’ll have your best results – meaning you’ll FEEL your best if you make it through all four weeks, without getting off track.

Considering a food sensitivity elimination program? Be sure to PLAN AHEAD! I’m not suggesting you plan every single meal, but there is a ton of info out there now for meals and food ideas, making your journey (potentially) much smoother. Keep some breakfast, lunch, dinner, and snack ideas handy, and if you can, prep some things ahead of time to make your life easier during your 30 days. A few quick prep ideas:

  • Cook grains ahead of time; rice, quinoa, millet, etc. can be cooked then stored in the fridge for a few days. Add to meals, salads, etc to make meals quickly.
  • Chop fresh veggies ahead of time. Store in the fridge and grab as needed for snacks or meals; ready to eat raw with hummus or a compliant dip, or they’ll be ready to cook when you’re prepping dinner.
  • Keep your water bottle full and nearby at all times! Arguably the most important essential nutrient. Keeping up on your hydration can help keep you feeling full in between meals.
  • Wash and cut fruit so it’s ready to grab at any time! Fresh fruit is the savior of food sensitivity elimination. When your body and brain are craving sugar (and it will, especially in the first week) fruit is there to satisfy! I love having grapes on hand, in particular, because once they are washed and put into a big bowl in the fridge all I have to do is open the fridge door and there is a sweet snack waiting for me!
  • This one is a bonus but super helpful: Make a plan each evening for the next day of meals/snacks. Prep what you can ahead of time so it’s easy to prepare when you need it. Having a plan is half the battle…but it doesn’t have to feel like battle – just make tiny plans along the way!

This way of shifting how I eat has continually shown me how amazing food can make me feel, inside and out. Are there other environmental factors that affect the way we feel from day to day? Of course. But food, nourishment, is the one thing we are in complete control of every day. Within one week I see positive changes in the way my skin looks and feels, and as someone with an autoimmune issues that I deal with regularly – this is life changing.

Want to learn more? Click the tab at the top of the page that says 4 Weeks to Heal w/ Food for a complete outline of the contents of the program I follow.

I’d love to hear about your journey in autoimmune issues and/or food sensitivity elimination!

Bianca Belair’s Biceps…

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This is what sparked my motivation/inspiration to start lifting weights again lol.

I was out of the wrestling loop for a while, but the obsession started way back in the summer between 7th and 8th grade (20-something years ago 😅). My sister was going to a meet & greet with The Hardy Boyz at Geauga Lake amusement park, and the friend she invited couldn’t go so somehow I was the backup??? – at the time I only had second hand knowledge of wrestling because my sis watched it. I had no true interest — until Jeff Hardy shook my hand and I went 🤯🤯🤯 and the rest is history. Obsessed doesn’t even begin to cover it. I had a ring name, I signed it like autographs, I acted THE PART for a solid two years.

Sometime in high school my interest started to taper off, somewhere around 10th grade feels about right, and it would be YEARS before I watch again. Here and there I would turn on RAW (when I’d remember it was on) to “check in” and would quickly say “WHO ARE THESE PEOPLE THIS IS TERRIBLE,” without ever giving it a true chance. Flash forward to recent times – I gave it a better chance and became interested in some of the storylines, and can say I was excited for Wrestlemania this year! And it did not disappoint. I mean did you see Seth Freakin Rollins’ entrance??? Legendary.

So anyhow all of this to say – as I’ve been watching more frequently – I instantly noticed Bianca Belair’s muscles one day when she came out for a match or interview or something and again I went 🤯🤯🤯 As a former bodybuilding competitor who has fallen away from the gym hustle, it made me flash back to how people used to react to my arms lol. I’m 5’0″ but I was BUILT and looked super strong during the competition season (see below). Maybe not as built as Bianca or Rhea 💪💪 but for my petite frame I looked badass!

I’m not saying I’m not fit or strong now, but since my ovary surgery I have only been working on my core strength. Important, of course, but I’m ready to add on! Barre has been my obsession for a couple years and it’s absolutely possible to grow strength and have defined muscles with barre alone, but there is a part of me that misses that time in the gym! I don’t think I’d want to go back to hours in an actual gym, but I’ll get back into my home workouts I love so much!

Here’s my plan; I’m adding in little bits at a time, it’s what I’ve found to work well for me in terms of consistency.

  • Continued Pilates: A friend and I FaceTime several mornings a week to do 30 minutes of classical Pilates together – one of the easiest ways to stay accountable; a workout buddy. And a strong core helps with everything in life!
  • Add on 5 minutes of strength training (upper body or lower body or full body). Build up each week (10 mins, 15 mins, etc).
  • Take a walk daily, 5-30 mins
  • Stretch every morning, 5-30 mins
  • I’ll continue to do Barre too because it’s sooo good for mobility and flexibility, and booty gains!! I record workouts to add to my app regularly (Hot Body Habits at the top of this page)

The key is selective variety. It’s good to keep the body guessing when it comes to movement, but when trying to build muscle it’s also about consistently pushing the same muscles in a similar way each week – that repetitiveness is what builds! So I’m keeping a variety of styles in my repertoire to make sure I’m covering each muscle group plus getting a good stretch plus moving in a way that feels good, forever!!!!! Going with the flow 😎

Tell me your favorite Wrestlemania match OR tell me if you like a morning or evening workout better 🙌

Ditch the Hustle: Embrace Real Rest

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Hey, welcome back! Remember last time we chatted about ditching the “perfectly balanced” myth and embracing messy, real-life self-care? We talked about how traditional self-care often feels like another set of rules, leading to more overwhelm; a cage for those of us carving our own paths!

Today, let’s dig deeper into one crucial aspect of self-care that’s often overlooked, especially when we’re constantly hustling: radical rest.

We’re a country that values productivity 100 We’re driven, passionate, and constantly striving to make a difference. Whether we’re building our own businesses, fighting for social justice, or exploring the world in a converted van, we’re always doing.

But here’s the hard truth: constant doing leads to burnout. And burnout doesn’t help us during the revolution!!!

We’ve been conditioned to believe that rest is a luxury, a reward for hard work. We’re not allowed to rest until every single task we can ever think of is complete! **sweat. But what if rest was the foundation of our work? What if we viewed it as a radical act of resistance against a system that thrives on our exhaustion? HERE FOR IT.

Why Radical Rest Matters for the “Against the Grain” Crowd:

  • Fuel for the Fight: When we’re rested, we’re more creative, resilient, and effective. We have the mental clarity to tackle tricky problems and the emotions to navigate challenging situations.
  • Reclaiming Our Time: In a world that constantly demands our attention, rest is an act of rebellion. It’s a way of reclaiming our time and prioritizing our well-being.
  • Connection to Ourselves: Rest allows us to slow down, tune in to our bodies, and connect with our inner selves. It’s a space for introspection, reflection, and self-discovery. Your intuition will grow stronger the more you tune in to the quiet.
  • Breaking the Cycle of Burnout: We can’t dismantle oppressive establishments if we’re constantly running on empty. Radical rest is essential for long-term sustainability. (high five if you know the reference)

What Does Radical Rest Look Like?

It’s not just about sleeping in (although that’s definitely part of it!). Radical rest is about intentionally creating space for stillness, quiet, and rejuvenation. It’s about disconnecting from the constant noise and reconnecting with ourselves. When is the last time you sat down with nothing in front of you to distract? No screens, no pets or kids, no music, just silence and your thoughts. It feels overwhelming at times, but the practice is worth the result!

Here are a few ideas:

  • Digital Detox: Put your phone away, turn off your notifications, and disconnect from the online world.
  • Nature Immersion: Spend time in nature, whether it’s hiking in the mountains, swimming in a lake, or simply sitting under a tree or walking around your neighborhood.
  • Mindful Movement: Engage in activities that nourish your body and calm your mind, yes like yoga, but it can be any kind of movement that makes you feel at peace by connecting you to your physical body.
  • Creative Expression: Explore your creativity through writing, painting, music, or any other form of self-expression.
  • Conscious Downtime: Instead of mindlessly scrolling through social media, engage in activities that truly relax you, such as reading a book, listening to music, or taking a warm bath.
  • Naps!: Don’t underestimate the power of a good nap. Be mindful about how long your nap is; if you wake up in the middle of a sleep cycle you’ll wake up groggy and probably cranky!

The Rebel Yell:

Radical rest is not about being lazy; it’s about being intentional. It’s about recognizing that our well-being is essential for our activism, our creativity, and our overall happiness! It’s about refusing to participate in a system that thrives on our exhaustion **nope

Let’s make radical rest the foundation of our self-care revolution. Let’s reclaim our time, our energy, and our power. Let’s show the world that true rebellion starts with rest.

What does radical rest look like for you? I’d love to hear about it in the comments below!

Brain Power through Exercise

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We all know exercise is good for our physical health- it helps us tone up through gaining strength, keeps our energy levels high, and reduces the risk of chronic diseases, but did you know that exercise is also a total game-changer for your mental health?

It’s true! Grab your yoga mat- I’m here to spill the tea on why exercise is your mental health BFF.

Stress Slayer: Feeling overwhelmed? Exercise is a natural stress reliever. When you get your body moving, your brain releases endorphins, those feel-good chemicals that leave you feeling happy and positive. Plus, focusing on your workout can take your mind off your worries for a bit. Getting your heart pumping and a little sweat dripping is a great release for emotions.

Mood Booster: Exercise has been shown to be JUST AS effective as medication in treating mild to moderate depression. Regular physical activity can help improve your mood, reduce symptoms of anxiety, and boost your overall sense of well-being.

Sharpen Your Focus: Feeling like your brain is in a fog? Exercise can help! Studies show that regular physical activity can improve cognitive function, memory, and concentration. So next time you need a mental boost, even five short minutes of movement can help you feel more alert and focused!

Sleep Savior: Having trouble catching those Zzz’s? Exercise can help you fall asleep faster and sleep more soundly. Just be sure to avoid strenuous workouts too close to bedtime, as they can actually have the opposite effect. If nighttime is the best

Confidence Catalyst: Feeling good about yourself is a major mood booster, and exercise can definitely help you get there. Whether you’re hitting a new personal best or simply feeling stronger and more energized, exercise can give you a major confidence boost.

The Best Part? You Don’t Have to Become a Gym Rat!

The beauty of exercise for mental health is that you don’t need to spend hours pumping iron to reap the benefits. Even small amounts of physical activity can make a big difference. Here are a few ideas to get you started:

  • Take a brisk walk or jog outside.
  • Sign up for a group fitness class – Barre, anyone?
  • Hit the pool for a refreshing swim. ‍♀️
  • Do some bodyweight exercises at home – squats, lunges, push-ups – the possibilities are endless!
  • Find an activity you enjoy – dancing, hiking, biking – the key is to get your body moving and have some fun!

Remember, it’s all about finding what works for you. So lace up your sneakers, get out there, and start sweating your way to a happier, healthier you!

Let me know in the comments below what your favorite ways to move your body and boost your mental health are!

Stay sweaty, my friends!

Katie

P.S. Feeling overwhelmed and not sure where to start? Find recipes, a Getting Started checklist, and my favorite ‘straight-to-the-point’ program by clicking the tabs in the menu at the top of this page. Send me a message if you have specific questions, I’m happy to help!

Camera Ready Skin, Naturally

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Heal Your Tummy, Heal Your Skin: How Essential Nutrients Can Help You Shine From the Inside

Feel like you’re constantly battling breakouts, headaches, and that icky bloated feeling? 😩 You’re not alone! Many women struggle with these issues, and they can take a major toll on our confidence and content creation flow.

But what if I told you there’s a way to heal your body from the inside out and show up as your most radiant self? ✨ The answer might lie in your gut health!

Did you know that a significant portion of your immune system is actually located in your gut? When your gut microbiome is out of balance, it can lead to a cascade of issues, including skin problems, headaches, and digestive discomfort.

So, how can we heal our gut and achieve that content creator glow? Here are two key strategies:

  1. Essential Nutrients: Your body needs a variety of essential nutrients to function at its best. These include vitamins, minerals, protein, carbs, and healthy fats. When you’re deficient in certain nutrients, it can show up on your skin and in your overall well-being.
  • Focus on gut-friendly foods: Probiotics, found in yogurt, kimchi, and sauerkraut, can help replenish your gut with good bacteria.
  • Eat plenty of fruits and vegetables: These are packed with antioxidants and essential vitamins that support healthy skin and digestion.
  • Consider adding in high-quality supplements: Prebiotics feed good gut bacteria, probiotics are those beneficial bacteria, and digestive enzymes help break down food for better absorption and digestion.
  1. Food Sensitivity Elimination: Sometimes, certain foods can trigger an inflammatory response in the body, leading to acne, headaches, and bloating. Identifying and eliminating these food sensitivities can make a world of difference!
  • Keep a food journal: Track what you eat and how you feel afterwards. This can help you identify potential triggers.
  • Consider an elimination diet: This involves removing common food sensitivities like gluten, dairy, and eggs for a short period to see if your symptoms improve (see below).
  • Work with a nutritionist: A qualified professional can help you create a personalized plan to identify and address your food sensitivities.

By focusing on essential nutrients and food sensitivity elimination, you can take control of your health and show up as your best self, both on and off camera! Remember, consistency is key. Be patient with yourself, and celebrate your progress along the way.

Learn more about Food Sensitivity Elimination by clicking the {Heal w/ Food} tab on the menu at the top of the page. Don’t be nervous about the word elimination; I’ve never eaten more than when I was doing this elimination program!!!

Glowing skin, happy gut, and content creation magic – here’s to thriving, not just surviving! ✨

I hope this helps! Comment below if you have any other questions ❤

Glowing Skin in 4 Weeks

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It’s time to get real and share a little piece of my story with you. Growing up, I experienced a struggle that many of us face (get it?), but don’t always like to talk about: acne. From those awkward middle school years to adulthood, it seemed like my skin just couldn’t catch a break. I can even remember my very first zit: I was in 4th grade and a zit popped up right in the MIDDLE of the bridge of my nose. I remember my mom and sister telling me to use the Noxema pads we had stashed in the bathroom; ooooff I can still feel that burn when I think about it!! I’m not sure how long it took from that first zit to have a forehead, and then face, full of zits – but they stuck around for a long long time. I didn’t think they would ever go away!

Acne can take a toll on not just our complexion, but also our self-esteem. I vividly remember those moments of self-doubt and insecurity, constantly searching for quick fixes or magic potions to try to make it all vanish overnight. I tried products like Proactive – but as a middle schooler definitely didn’t have the kind of responsibility needed to stick with that kind of system. In high school I saw a dermatologist who prescribed Tazorac – it made my face sooo sensitive and red!! Then as an adult I found benzoyl peroxide, but was I really going to buy this little $5 tube forever? It all felt like defeat. It was a losing battle and I felt stuck.

Don’t worry – there’s a light at the end of this struggle tunnel. Through trial and error, and loads of patience, I discovered new lifestyle habits and a fresh perspective on self-care. But the real secret is – I didn’t know what was happening until it happened. Hindsight 20/20, right? I fell into the wellness world first through a gym and bodybuilding competitions, but it would take another four+ years to figure out the connection between what I was consuming and the way I felt overall, and the way my skin looked.

Once I figured out all the junk I was eating was causing my breakouts (not just sugar!), it made sticking to a plant based diet WAY easier! I knew if I continued to eat a well rounded diet (essential nutrients!!) I could have more control over the blemishes on my skin (it was not always just my face). BUT THEN – I got too confident. Cocky even. I was feeling amazing, skin glowing, so I started to dabble in some junk again. Some baked goods, some candy, a little here and there and I had no issues…but then I went overboard. Adding in frequent treats, like daily, and slowly cutting back on the amount of veggies I was eating. Then before I knew it I had zits popping up again. So I’m here to tell you I’m back to eating plant based to get my insides back on track, and I want to show you how it works.

I also want you to know you’re not alone and there is a way to clearer skin, without expensive creams and doctors visits. I’ll be offering tips, guidance, and a sprinkle of inspiration to help you break free from the constraints of acne and uncover your beautiful, confident self – through a complete, balanced diet – no special meds needed 🙅‍♀️ just A LOT of good food! This is your holistic way to clearer skin.

So, let’s connect and support each other on this incredible adventure. What skin concerns have you been battling? Share your experiences in the comments or DM me on Instagram @kateneeds_

Remember: true beauty lies in self-acceptance and the courage to embrace our unique stories. Let’s embrace confidence together! 💪💖

And if you’ve had ENOUGH of your own skin struggles, you can start the same program I used RIGHT NOW! Follow the link: HERE. This program is 4 weeks of food sensitivity elimination plus 2 weeks of reintroduction. Includes all program materials, guidance, recipes, meal planning ideas, tips, tricks, and more!