Tag: vegan

Week 3, Whole30/Gut Protocol for Autoimmune Health

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It’s the night time snacking that’s hard to get away from.

I “started” this round strong, but it’s been up and down ever since. I feel “on” again currently. I get into these mind frames like, “who cares I can have a little extra sugar today.” And every time it ends up in my skin flaring. So then my brain goes, “well is it the sugar alone that makes me flare or is it dairy and gluten too?” I *think* gluten or carbs or whatever can act like sugar in the gut? And maybe dairy is the same? I could Google it I guess. *Plz hold*

Okay here’s what I learned 😆: Dairy has lactose which breaks down into glucose during digestion. So yes, lactose being a natural sugar, it causes blood sugar spikes. Like processed sugar. Carbs are broken down into glucose too. This is different from processed sugars, but it’s all in the same family, I think?

With this Googling I also learned this is a known connection, between autoimmune disorders and glucose. Here’s what I learned from my search, word for word, from the AI Overview, pulled from NIH.gov:

“High glucose intake can exacerbate autoimmunity by increasing Th17 cell responses and disrupting glucose metabolism, which can impact the gut microbiome and immune system function. This can lead to excessive immune cell activation, inflammation, and tissue damage, as seen in autoimmune diseases“

I’ve looked into autoimmune info before, but there is so much of it and I have a short attention span (ADD) so I don’t ever get very far. I have an appointment with my dermatologist in a couple weeks, but up until this point I haven’t had any medical intervention for my flare ups, it’s all been trial and error with the way I eat. I think if I could be consistent in my efforts for longer than 30 days, or in this current round’s case longer than 10 days, I would see REAL significant improvement, I feel like I could be totally clear if I stick to the course. That’s the hardest part.

Even in the rounds I have completed I get to the 30 day mark and get so excited to eat different kinds of foods that I dive in head first, no looking back. After 30 days you’re supposed to start slowly adding foods from the “no” list back into your diet, one at a time, to see if any old symptoms come back. I usually rush this process thinking I know exactly how things will turn out. But this time I’m wondering, what happens if I keep going? I don’t feel deprived while eating this buttoned up way, I just get to a point where I’ve watched my family eat all kinds of fun foods and I get tired of saying, “I can’t have that delightful ice cream/pizza/candy right now.” So I eat whatever I want, but that moment of joy doesn’t last very long before I start feeling regret because my skin flares.

I know I’m going to get some kind of magic pill when I see my dermatologist, and frankly, I’m ready to try it after years of yo-yo-ing with this way of eating. I want to be the healthiest version of myself, but if my recent ovary surgery has taught me anything it’s that sometimes we need help from professionals; we can’t always do everything on our own! I couldn’t have learned about the mass on my ovary without seeing a doc. I can help my symptoms regarding my skin through diet, but I don’t really know what’s happening on the inside until I learn from every angle. I believe Western & Eastern medicine should work hand in hand!

So going forward, I’m doing my best! Slip ups will happen, but I always see positive changes in the first few days of being back on track which makes great motivation. As I learned in week 1 and 2, planning and prep is very important. Without it, it’s really hard to stay on track.

There is a part of me that wants to start living like a French person, meaning, going to a market every day to buy fresh foods for the current day of meals – but I don’t live within walking distance of a market or store, and I hate driving. I do have a small farm stand about a mile away from my house that I could take the time to walk to during the summer, and would possibly enjoy doing in the morning sun, but I have one hang-up preventing me from going all in: No Sidewalks. I live in the middle of nowhere and we have no sidewalks on our long country road. Not only that, but it’s also a semi-main road that a lot of people use to get to various neighborhoods around us. It’s not super busy, but the cars drive fast and there are a couple hills that obstruct the view. Then, the farm stand is on the State Route connected to my street. More fast cars. I’m hoping one day sidewalks will be built since we do have a park on our street, but no plans as of yet. A mile doesn’t seem too bad, and Maps says it will take me 27 minutes to walk there, so a little over an hour with veg picking time total to get what I need. This is probably the same amount of time it would take for me to drive to and shop my nearest Aldi, so this is something I’m really going to consider doing this summer! Thanks for helping me talk it out 😂

Anywho – I’m working my way to live a simple straight-forward life, full of health and wellness and vitality. I work hard to live in a way that brings me joy and hope to influence others to find joy in their life! It all starts with self care ❤

What kinds of little things do you do during the day that makes you feel healthy?

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!

Can Diet Help Autoimmune Disease? Let me find out…

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This is a road I’ve been down before. More than once, actually. It’s been well-documented here on this blog in the past, but I’ve never done it like this, the way I’m about to, before. A quick background:

  • I randomly started a round of Whole30 in 2018 and it changed the way I looked at food forever. I did it to literally “see if I could do it” -and I did! But even though I learned a lot about how food works in MY body specifically, I went straight back into my old eating habits (Standard American Diet, with some “health” food mixed in). At this point in time, I didn’t have psoriasis flareups – or at least not until after this program.
  • In 2022, I was part of an online wellness community (read: MLM (that I loved)) that had a new food sensitivity elimination program, at the time, called Gut Protocol. Same idea as Whole30 with more parameters around the right amount of nutrients for your individual body. I didn’t expect changes to my skin, but one day, a few weeks into the elimination program, the most significant patch I had was almost entirely faded – like ALMOST ALL THE WAY GONE. But what did I do? I finished the program and thought, “I’m healed!!!!!” and went right back to eating the old way, when clearly my body needed more time.

I didn’t learn my lesson either of those times. I saw the clear changes, yet still believed healing was a destination, not a journey.

So here we are, present day. I am restarting the Gut Protocol because I know in my heart the way we eat and everything we consume makes an impact on our overall health. I’ve seen it before, and I have high hopes that I will see a change again! So here’s what this means:

  • Eliminate top allergens from my diet
  • Drink at least half my body weight in ounces of water
  • Keep caffeine intake low (less than 200mg/day)
  • No more than 10g/day

Maybe you’re asking, so what will you eat? I actually have a hard time eating as much as I’m supposed to on this plan. The focus, as always, is essential nutrients.

  • Protein: I don’t eat meat, so my proteins will come from tofu, tempeh, protein powder (this one), and beans.
  • Carbs: Rice, oats, potatoes, quinoa, millet (a food I never had before doing GP, but is now a favorite!!)
  • Fat: Avocado, nuts, hummus, olive oil, nut butters
  • Vitamins & Minerals: Any and all fruits and vegetables

Mixing and matching these different groups easily creates well balanced meals that leave me feeling full AND energized! It honestly amazes me how great we can potentially feel when nourished properly, and how DIFFICULT people have made the process seem. You don’t need the latest fad diet to do the trick. And even if you don’t want to do a full elimination program, taking a moment to think “do I have all the essentials covered?” can take you a long long way in your health journey.

So how is this time different? I’m in it for the long haul. In the past, I went the full 30 days of the program, and went straight back into reintroducing the top allergens and into the old way of eating. This time, I’m going as long as I can. I can admit – I do get to a point where I feel like F* THIS and go back to eating some processed junk food. After I overindulge on this stuff, I instantly feel miserable and feel like IT’S NOT WORTH IT. It happens every single time. If I could learn how to have small treats, that are still satisfying, without OVER-indulging to the point where my body HATES ME – that’s the real goal here.

Today, Monday May 5th, is my Day 1. I woke up this morning and sipped water, my favorite pre-workout (allowed on this plan), and a ginger turmeric shot. I haven’t eaten breakfast yet, but as soon as I finish writing this I’ll be headed into the kitchen to figure out what to make. I don’t ever have a big appetite in the morning, but in order to eat all the food I need (which includes six cups of vegetables) I have to start early. I’ll admit, nothing sounds appetizing at the moment, but my tummy is growling loudly after having my ginger shot! I could eat leftovers or I can make oats. I don’t want either. Actually what sounds great is some toast – easy and delicious, one of my favorite things to eat – but gluten is one thing I’m supposed to avoid during this time. I do plan to make gluten free bread at some point, but I’m usually lazy. ***Edit: I decided on a vanilla protein shake made with oat milk. I’ll snack on some pistachios while I drive to the grocery store. So that gives me a protein, a carb, and a fat for breakfast!

Next week I will share my food journal for the week, which documents everything I’m eating, plus how I’m feeling one week into eating this way. Overall I feel pretty good right now, but I want to see if I can feel even better just by changing what I’m consuming (I know I will).

Do you know someone who could benefit from improving their autoimmune symptoms? Share this post with them!

If you understand my struggles and feel comfortable sharing, I’d love for you to comment below or send me a message so we can connect!

My ~New~ Daily Ritual: A Shot for Self Care

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There’s something that feels SO FREAKING GOOD about starting my day with a vibrant AND tasty ginger + turmeric shot. You can see and feel the health in the moment; a ritual that is a moment of connection with myself and my own personal well-being. In the quiet of the morning, when I blend together these strong flavors I know to be beneficial, I feel a sense of intention, a commitment to nourishing my body and mind…and I’m OBSESSED!!!!

This simple shot has become my daily anchor, a reminder that small, consistent choices can have a huge effect on my entire day. Knowing I’m getting some kind of benefit from each ingredient working together helps me make healthier choices throughout the day. It’s like a gentle nudge in the right direction, a reminder that I’ve already invested in my well-being, so why not continue?? Because I am easily swayed to make sugar-y, less healthy choices, the ones you know will make me feel like poop later.

My Morning Shot: The Ingredients and Their Magic (I Google’d them)

  • Ginger Root: anti-inflammatory and antioxidant properties. Soothes the digestive system, reduces nausea, and can maybe even ease muscle soreness. I’m addicted.
  • Ground Turmeric: beautiful vibrant golden hue, turmeric’s makeup is anti-inflammatory and antioxidant, supporting joint health and overall cellular function.
  • Fresh Squeezed Lemon Juice: A burst of vitamin C and citric acid, lemon juice alkalizes the body, aids digestion, and boosts the immune system. A jolt on energy for the senses!
  • Mandarin Orange: Adding a touch of sweetness, mandarin oranges provide Vitamin C, and other antioxidants. It makes the shot more enjoyable I think.
  • Olive Oil: A drizzle of healthy fat is crucial for the absorption of curcumin, the active compound in turmeric. It also adds a smooth, silky texture, but without noticing the olive oil taste because of the other strong ingredients.
  • Fresh Cracked Black Pepper: Piperine, found in black pepper, enhances the bioavailability of curcumin, making it more effective. I almost left this ingredient out because I’ve had shots in the past with WAY too much making it too spicy to drink and I was afraid I’d add too much. So far I haven’t had that problem at all.

Beyond the Shot

It’s not just about the physical benefits, though I hope to notice some with continued use! I’ve had this shot about five times so far and I’m really just enjoying it for the flavor- and it’s the mental and emotional boost that truly makes a difference. When I start my day with this intentional act of self-care, I feel more grounded, centered, and ready to tackle whatever comes my way!!! The knowledge that I’ve already nourished my body encourages me to make better choices throughout the day. I’m more likely to reach for a healthy lunch, stay hydrated, and prioritize movement. It’s as if the shot sets the tone for a day of mindful living.

A Simple Ritual, Profound Impact

This ginger turmeric shot isn’t just a recipe; it’s a ritual, a moment of connection, and a catalyst for healthier choices. It’s a reminder that self-care doesn’t have to be complicated or time-consuming. Sometimes, all it takes is a small, potent shot of goodness to set the stage for a day of radiant well-being.

Recipe adapted from Minimalist Baker’s version – my version is a single serving. I looked at several recipes and landed on this one because the ingredients are simple and I had them on hand already, my favorite kinds of recipes! I don’t use as much lemon and the MB recipe, and I don’t measure my ingredients because I’m usually lazy- no measuring no dishes cool with me. Also, I use an immersion blender and a mesh strainer instead of a juicer or regular blender.

  1. Gather all ingredients plus a tall cup, immersion blender, and mesh strainer. (or just use a blender)
  2. To the cup add the chopped, peeled ginger, lemon juice (over a mesh strainer to catch the seeds) and a whole mandarin.
  3. Add a dash or two of ground turmeric, olive oil, and two “twists” of black pepper if using a standard pepper mill.
  4. I use an immersion blender to pulse and blend the ingredients until I get a super smooth consistency – BUT there will still be some mandarin chunks left over.
  5. I place the mesh strainer over the cup I’m going to drink from (I use a special tea cup), and pour the liquid in, pressing down on the mandarin chunks to squeeze out any and all juice.
  6. I like to add an ice cube to the shot, it makes it even more refreshing! It’s so tasty I always wish I had more to sip on when it’s gone, but I know I’m getting what I need from this small amount!

I encourage you to experiment with your own morning rituals and find what resonates with you. Whether it’s a ginger turmeric shot, a quiet meditation, or a brisk walk in nature, prioritize those moments of connection with yourself. You deserve it and NEED it! Tell me about your favorite daily rituals or the ones you want to start ❤

Hey I’m Kate 👋

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It’s been a while since I’ve introduced myself, and what better time than at the start of a new season and energetic new year! It’s officially Spring here in the Midwest, USA and I can say without a doubt the sunshine brings a special kind of motivation to my soul. I’ve had this blog for a few years and I have had some others in the past, so in total I’ve been blogging on and off for about 20 years 😅😅 Doesn’t seem real or true to me, but I also don’t feel my age (36) – time is wild!!!

Here we go- I’m Kate Needs (yes, my actual last name by marriage) and to say I NEED fitness is an understatement. Yes we all need it, but there is a part of my heart and soul that is reserved for my connection to movement and being a part of the earth! I see myself (and all) no differently from the animals and plants around us; we as humans were just the fortunate ones who got to evolve to the top (thank goodness). I started working on this blog again because I feel like I have SO MUCH to say about wellness and the related, and other social media outlets feels like posting into the void at times. I know we can connect much better here!

I love to share tips about how I live a healthy lifestyle, without giving up joy or sacrificing anything I love in the process. There is a place for everything, rest and movement; veggies and desserts; motivation or not – there is always a way to find your joy through healthier habits AND living life your way!

Want to feel empowered to make healthy choices and work towards a balanced lifestyle that works for you? You’re in the right place!

The Come Up

I fell ass-backwards into the world of fitness in 2016 when I joined a gym for the first time. Let me back up a little first. Since I was little I have always been curious about exercise and being physically fit, watching from afar because I didn’t know how to get involved; I had no idea where to start. After years of reading fitness blogs and saving a billion pins on Pinterest about fitness, finally in 2016 I said to myself, “I’m going to start one of these programs and actually STICK with it for once in my life to see what happens.”

I set up a spot in my garage with a couple small hand weights (3-5 lbs) and a resistance band- the kind with handles. I typically would look at workouts from bodybuilding.com, but I’m not sure why I wasn’t using YouTube? Was YouTube the same kind of workout library it is today back in 2016? If so I don’t think I was using it. Anyhow. I was dedicated this time. I was following workouts that I could do with my little dumbbells, even though these workouts were crafted for use in the gym- somewhere I was too afraid to try, but I was doing my best to work all the same muscles with modified moves. I was feeling and seeing the results, and that was motivation to keep going. Fast forward- a friend asked if I wanted to join her gym because we could workout together AND they had childcare where our kiddos could play together. Double Whammy! This is where the fun really begins…

Going into the ‘machine’ area of the gym was scary. A group of us girls would stand nervously, looking into the machine section of the gym, too intimidated to walk in or ask for help. So we joined lots and lots of group classes…until the trainers stopped looking like scary fit people and started looking like normal helpful people!! The probz of introverts. That’s me, I’m the introvert.

Finally, we started trying out machines with the help of the trainers on staff. It wasn’t as bad as it seemed. Here’s the ass-backwards part. I was pretty much brand new to working out in a gym when some of the other gym patrons were entering a bodybuilding competition and asked if I wanted to join too. I blindly said yes and got to work right away. This process forced me to learn how to workout and feed myself to become a new version of myself in just about four months total! I loved every minute, even though it was really hard work.

I won 2nd place in both of the (two) shows I entered, and decided to take a break from there. The break has lasted close to 10 years. The people who compete in those kinds of shows are BEASTS and I applaud their dedication to their craft. I wanted more flexibility in my life, and really disliked that bulking season was during the summer lol! I wanted to show off my stage body during the warm months, but competition season always fell during cold months. Oh well, overall it was a great experience and helped shape me into who I am today!

EDIT: After I posted this I realized I didn’t mention becoming certified in personal training and teaching group fitness for almost five years, most recently teaching Barre Intensity at a local boutique studio. I found a passion for this style of workout set to the beat of fun music! I have a new program coming out in a couple weeks that combines this style with the classic lifting style I’ve known from the beginning! Check back soon for updates, drop date 4.4.25.

What Really Matters

My experience with the competition lifestyle helped me find some kind of balance. I knew I wanted to keep working on myself because it feels AMAZING, inside and out, but that previous part of life was TOO fast paced for me. Everybody is different, but I know a slow, low key, chill lifestyle is for me. (I resonate with all descriptions of a Projector in Human Design). I discovered during the pandemic, especially, that being at home with nowhere to go is my favorite place to be and I strive for that in every day life now as much as possible.

I have a husband and daughter, plus three dogs and a cat, so being home is important to me and knowing they are nourished and cared for is EXTRA important to me and something I love to tackle every day…and I do mean tackle! I don’t magically have the motivation to cook and clean all day long, but when I think about my little fam coming home at the end of a long day to a tidy(-ish), calm space I know I can sleep soundly at night. When we are all nourished and cared for, we can take on the world!! This is what keeps me going.

What’s to Come

Previously, I posted a lot about my experience with food sensitivity elimination programs, like Whole30 and Gut Protocol, because I’ve had major success in my health and wellness journey after following these programs. A great idea for anyone dealing with autoimmune or different kinds of body issues because these kinds of programs help reduce inflammation, a likely reason for your issues. I still have a ton of that info here for your to read through, feel free to click through old posts and menu options.

Going forward, I want to touch on all of the things that make me feel like I’m living my best, healthiest life! Because my ultimate goal, while once upon a time was simply to “have abs” has progressed into a want – no NEED *wink – to live to my fullest for as long as I can! Living to 100+ is no longer out of reach, and I hope to get there while staying mobile, flexible, and strong! I don’t believe the lie that we’re going to slow wayy way down as we age, I believe it’s (mostly) a choice!

I post most Mondays, I say as I post this on a Wednesday🤷 but as you may have gathered from this post, I’m a chill kind of gal – a Capricorn. To quote Janelle Monáe, “I come in peace, but mean business.” 💯💯 I fly by the seat of my pants, and I don’t plan on changing anytime soon!

I’m me, times three

Aside from obsessing over personal wellness, I also enjoy thrifting and secondhand shopping – yard/garage sale, estate sales, etc. It all counts. I love knowing I’m not contributing to the over-consumption problem we have here in the states, and I love knowing I have unique pieces too! Spending a morning sifting through random potential treasures perhaps with a to-go matcha in hand. Yes. Please. Sign me up.

In the day to day you might also find me shuffling tarot cards, playing The Sims on PS5, gardening (in either form), or heading to a tee time with friends! I may post about any and all of these things over time because they make me who I am and contribute to my personal overall wellness; something I want you to find in your life.

I recently dyed my hair from my natural blonde to (my preferred color) Rose Pink (by ION at Sally Beauty) and am feeling like we’re opening up a brand new chapter of life and I want to make it the healthiest yet, for all!

Your Turn

I want to hear about your favorite wellness activities, anything that makes you feel good inside and out! Learning tips and tricks from others gives us lots of options and helps us stay consistent on our path.

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Find me on IG @kateneeds_ (link below)

The 3-Step Menu Check Before You Dine Out

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Dining out can feel impossible when you’re trying to eat healthy. The lovely smells wafting through the air, generous portions, and tempting desserts can easily derail anybody, not just beginners. Don’t worry, fellow foodies! With a little planning, you can enjoy a delicious meal without compromising your health goals. The key is to see the menu BEFORE you get to the restaurant (ideally, before you get hungry!).

Here’s a simple 3-step menu check to help you navigate restaurant menus like a pro:

1. The Nutrient Scan:

Before you even think about appetizers, take a quick look at the menu and try to identify sources of:

  • Protein: This is essential for building and repairing tissues, and the easiest to find on the menu. Tofu is my favorite, but things like chicken, steak, burgers, and fish are most popular. Choose your favorite, but remember plant protein and lighter options are showing to be easier on our insides.
  • Carbohydrates: Choose complex carbs like whole grains (rice, quinoa) or starchy vegetables (potatoes, corn) for sustained energy.
  • Vegetables: I know they might not be top of mind when dining out, but when prepared by a professional, they will likely always taste great and you can find your favorites this way! Just be mindful, sometimes they are overloaded with oil or cheese or dressings – remember your goals, just don’t deprive yourself!

2. The Temptation Trap:

Let’s be honest, who wants to miss out on tasty treats and beautifully prepared meals when dining out??? Instead of completely avoiding the foods you think are “bad” or feel guilty for indulging, let’s strategize:

  • Identify your craving: Is it a decadent dessert, a glass of wine, or a rich appetizer?
  • Plan for it: If you know you’re going to indulge, enjoy it!! You do you, I won’t judge. Live your life!!!
  • Mindful indulgence: Savor each bite. It’s like meditation, but with food. Remember there will be more delightful meals in the future, no need to go overboard. Find the joy in your meals, and remember it feels good to feel good!

3. The Flexibility Factor:

Remember, this is just a guideline, not a rule.

  • Don’t be afraid to ask: Ask about cooking methods (grilled, baked, steamed) and portion sizes. I usually won’t ask questions when dining out because #introvertprobz but I LOVE when an online ordering menu tells me everything in each dish, and what I can substitute/change – a small joy in life.
  • Embrace substitutions: This goes along with asking questions/online ordering. Restaurants make it easy now to order menu items tailored to your nutritional needs. Remember your essential nutrients while ordering your favorites. Mix and match if you need to!
  • Listen to your body: If you’re feeling full, don’t force yourself to finish your plate. Or do. Again, no judgement. But you have to decide if you enjoy that ‘too full’ feeling after a good meal. Is it worth it? Sometimes hell yes. Mostly, no.

Dining Out Doesn’t Have to Be the Enemy. By following these simple steps, you can make informed choices, enjoy delicious meals, and stay on track with your health goals. It’s all about balance and moderation.

Remember, we’re trying to stick it to the man by being our healthiest and therefore most badass versions of ourselves! One meal, one workout, one self care habit at a time.

What *should* you be eating?

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Who’s ready to treat themselves? 🍦✨ I don’t know who needs to hear this, but YOU deserve to indulge in the little things that make you happy. Craving a sweet treat? Freaking ENJOY IT!! 🙌😋

What’s the point of life if not to do the things that really truly make you happy?? The hard part is finding the sweet spot between restriction and overindulgence…but what does that look like? Well, it’s different for everybody. And there’s no *should* foods involved.

First of all, who likes missing out on that elegant and delicious looking wedding cake at their best friends wedding reception, because they’re “watching what they eat”? Nobody. But on the same note, who likes feeling bloated, tired, brain fogged, and like they always have to poop? Again, nobody. So what can we do? Wouldn’t it be amazing to let go of that never-ending stress of knowing what you “should” eat and finally feel HAPPY and CONFIDENT about the choices you’re making every day?

What I’m getting at is, when you pay attention to what you’re eating – not just from a place of weight loss – but so you can feel actual JOY when you’re making food choices when you’re out in the real world, with events and special occasions around every corner.

Ready to feel your very best, without giving up those special moments that ALWAYS involve food? Tap the link at the top of the page that says Healthy Habits for a Do-It-Yourself Wellness Plan that will help you LOVE food and life again.

Just eat the candy bar

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“Just eat the Snickers restriction isn’t the key,” is the Instagram comment left on a recipe for a healthier version of a Snickers candy bar. I understand the sentiment, but I want to break it down. I tried to keep scrolling, but things like that get stuck in my brain and I think of all the ways I want to respond, but never will because I don’t do that. I could also complain to my husband about it, but that doesn’t help anyone because he’ll just nod and agree, just to move on to a different topic. So here it goes.

I will always believe, for the foreseeable future, in the 80/20 rule. Eighty percent of the time you stick to eating plants, twenty percent of the time you have fun with food, whatever that means to you. I believe in enjoying special events and occasions completely, meaning enjoying the cake and fun foods that come with a celebration! YOLO is my actual motto; if I have a limited time on this Earth I want to enjoy whatever I want!! BUT – I also want to feel my very best while I’m here.

Yes, you can eat the candy bar and maybe you find joy from that, but how does it actually make your insides feel? Maybe you eat it because you’re super hungry and just need something. But does it actually help? Sure, it helps settle your hungry tummy a little, but what comes next? For me, I’d get bloated and then DAYS later I would have an acne breakout. It’s easy to overlook these symptoms and blame them on other factors, and since every person is different there are a number of things that can cause these things to happen. The one single thing that changed my acne breakouts from frequent to rare – changing my diet.

I struggled with acne starting in FOURTH grade. Looking back, I was probably dealing with gut health and food sensitivity issues, but at that time who even knew that was a thing?? Certainly not me as a ten year old. It wasn’t until I was in my late twenties that I finally made the connection between what I was eating and the breakouts I had constantly, and the way I felt on the inside!

So all of this to say, YES you can eat the real Snickers bar without any guilt because you should enjoy life…but it’s also possible to take control of how you feel, every day, for life!!

Want the healthier Snickers bar recipe? Leave a 🍫 in the comments!

Ready to feel your very best through what you eat, without giving up desserts? Tap Nutrition Coaching at the top of the page!

Creamy (n)ice cream

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You’re not going to believe the main ingredient in this one:

Zucchini. You probably just thought, “what the??” Yes, it’s for real.

I wasn’t totally convinced this would work, but it is SUPER CREAMY. I made this two days in a row, and plan to make more later this week! And something I want to be sure of with everything I eat – it has to be gut friendly. Meaning it won’t make me feel bloated or give me a stomach ache after I eat it.

Aside from zucchini, the other important part of this recipe is the protein powder. You really need a brand that has a really great flavor FIRST and is boosted by other flavors, and vice versa. I’ve tried just about every kind out there and have landed on a kind that not only tastes amazing, but it has pre/probiotics in it too + other good stuff.

This recipe calls for a chocolate protein powder, but I only had vanilla so I doubled the amount of cacao powder, which I used instead of cocoa powder.

Click >here< for the recipe, I hope you’ll let me know in the comments if you try it!!

*post contains product links