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  • My Two Cents On: The Culinary Nutrition Expert Program

    My Two Cents On: The Culinary Nutrition Expert Program

    Today is the day!

    If you're a fellow CNE, you'll know this mantra well.

    It's a line from Academy of Culinary Nutrition (ACN) founder Meghan Telpner's official creed, and it's become something of a battle cry for those in the program.

    Today's the day:
    To dare to live life differently,
    To say yes to your heart,
    To chase your dreams,
    To make things happen, and
    To infuse it all with a whole lot of love, community, and integrity.


    When I first stumbled upon Meghan's blog, I was finishing up my training at the Institute for Integrative Nutrition (IIN).

    I was in search of deliciously nourishing real-food recipes, and oh-my-goodness did I find them! Meghan's are still some of my all-time faves!

    The last year and a half had been an adventure in learning to eat to live.

    Changing the way I ate had given me my health and my life back and catapulted me onto a new path that felt so right I could hardly stand it. But something was missing.

    I wanted to feel confidently comfortable in the kitchen, learn to create awesome recipes, and take a deep dive into the world of food for healing.

    So when I saw the announcement about the debut of an online Culinary Nutrition Expert (CNE) program, it was an immediate yes(!) for me.

    I knew, in my gut and my heart, that I had to do it. 

    What I didn't know was how incredible it was going to be, how it would challenge and transform me, or that I'd meet some of my best friends there.

    It remains one of the best programs I've ever completed.

    And here, my friends, are just a few of the reasons why:

    1 - IT'S THE REAL DEAL

    This program is legit.

    Meghan and team are committed to providing a rigorous, professional level, high quality, potentially life-changing experience. No fluff. They deliver on everything they promise and more.

    It's not easy. It requires dedication, time management, and organization. It assumes you are passionate about the study of culinary nutrition and challenges you to rise to the occasion and make the very most of your time in the program.

    When you receive your congratulatory letter and official certification at the conclusion of the course, you'll know that you earned that baby, and it will feel darn good.  

    2 - SERIOUS CULINARY NUTRITION KNOW-HOW

    Research, shared learning, and hands-on experience make for a powerful combination!

    You'll be asked to develop your own unique food philosophy, read the best culinary nutrition books out there, watch inspiring documentaries, create condition-focused recipes and meal plans, plan and teach a cooking class or workshop, and prepare amazing meals in your kitchen every week.

    By the end of the program, you'll have developed a comfort level in the kitchen like you'd never imagined.

    3 - CUTTING EDGE TECH, ONLINE PRESENCE, AND VIRTUAL EXPERIENCE

    This ain't your grandma's cooking school!

    The small-but-mighty ACN team has gone to great lengths to provide a high quality, visually appealing, professional level experience.

    You'll find beautiful images, awesome videos, and smoothly integrated tech. Whether you're an experienced online learner or brand new to the concept, you'll receive the support, guidance, and resources you need to succeed.

    The Academy is also well represented across the various social media platforms and committed to staying current and connected, which is something I appreciate and admire as an entrepreneur with my own online presence.

    4 - STELLAR SUPPORT

    You're so not alone here.

    You'll find an amazing community (more on that in a moment) in your fellow CNE students and alums.

    You'll also get to connect in real time with Meghan and your classmates on the weekly live call!

    You'll find an incredible support and beautiful soul in Ashley, the Academy's Director of Outreach and Customer Happiness.

    And, of course, you'll have your Program Coach (it could even be me!), who will offer valuable feedback and support throughout the program. 

    5 - THE CNE FAM

    Saved the best for last!

    The friends I've made as a result of doing this CNE program are the absolute best thing about it! They are co-creators, inspiration, motivation, expert resources, colleagues, business partners, team members, and so much more to me.

    There is something so extremely empowering to be said about finding your tribe, your peeps.

    Intentionally connecting with likeminded people, especially when you're in the natural health world, can be one of the most transformative things a person can do for themselves. It's a gift of shared enthusiasm, feeling understood, and finding the support and encouragement you've been looking for. 

    Here are just a few of the beautiful people I've been fortunate enough to meet (and snap a photo of) in person! So many of my CNE buddies have become dear friends, and I can't wait to meet them in person! 

     

    I'm often asked to share my CNE experience with folks who've been thinking it over and seriously considering the program. I hope this post helps!

    Today, I use what I learned in the CNE program without even thinking about it. It's become second nature, a part of what I do in all areas of my life and work. My clients, customers, family, friends, and team members have all been touched by what I learned at the Academy of Culinary Nutrition.   

    I love connecting with you, learning a bit about you, and answering any specific questions you might have. If you're local, let's grab a cuppa tea and chat. If not, a virtual tea date works for me!

    Feel free to reach out anytime. Perhaps today's the day?!

  • Metta Meditation + Things I'm Grateful For

    Metta Meditation + Things I'm Grateful For

    In yoga class last night, 
    The flow was good. Very good.
    But the message was even better.
    And the timing was perfect.
    Brittni led us through a loving-kindness meditation.
    Metta meditation.

    Not familiar?

    The Greater Good Science Center, out of the University of California Berkeley, describes loving-kindess (or "metta") meditation as the simple practice of directing well-wishes towards other people

    And also yourself.

    It's a simple, yet powerful way to feel happier, pump up the positivity, get yourself on a trajectory of growth, feel more connected, and even change the way you approach life! 

    Pretty awesome, eh? 

    How does it work? You simply direct kind, loving feelings to yourself, others (those you love, as well as those you've been feeling tension/negativity towards), and finally, all beings everywhere. It only take a few minutes to do, and it's something anyone can do - including the little ones!

    Check out this awesome video to get a better feel for how this works!

    I'd gone into class feeling some tension about something (doesn't matter what) someone (doesn't matter who) had said earlier this week. And the metta meditation was exactly what I'd needed.

    It left me feeling peace, ease, perspective, compassion, and love for the person who'd been weighing on my mind. It felt like a weight had been lifted: Free from the negativity and the tension. Ready and able to move on. 

    And that's where the gratitude comes in.

    To me, gratitude is like a reality check.
    Yeah, things may be crazy at times.
    Life may feel really hard.
    And it may seem silly to stop and think about what you're grateful for. 

    But I've found that, especially in those most challenging moments, when we take the time to focus on what's good in our lives (love, friendship, being brave, overcoming fear, telling your story, time to listen, being heard, sitting in the sunshine, making a big change, a hug, a hand, doing what's right), something incredible happens.

    A shift.
    And a lightness. 
    And over time, it grows. 


    So I invite you to pause for a moment today.
    Or even a few times today!
    To direct some metta at yourself, the people in your life, and the world. 
    Lord knows we can (all) always use more loving-kindness.

    Maybe even start a list!

    I'll kick things off with 5 big things I'm feeling especially grateful for this morning:

    • Love in my life.
      From family and friends.
      People who lift me up, cheer me on, and genuinely care.
      I am so grateful for you.
    • Community.
      My tribe.
      And there are many, actually.
      This one is forever shifting and expanding.
      But the magic that happens when you connect with people who "get" you is hard to describe. 
      And I am so grateful for this.
    • Meaningful work.
      The opporunity to do soemthing that lights me up and makes me feel alive.
      With food, natural health, self-care, supporting, educating, empowering.
      But most of all: People
      For this I am massively grateful.
    • My Health.
      The ability to breathe clearly, move freely, dance, stretch, run, relax, travel, and snuggle.
      These were not always things I could easily do.
      And I cherish them now more than ever.
    • And even: The Hard Stuff
      Because it's shaped and molded me into who I am today.
      It's an excellent teacher.
      I am stronger, clearer, and more confident in who I am and what I'm capable of because of the challenges.

    And you? What are you thankful for right now?


    Happy Thanksgiving, dear readers!

    Wherever you may find yourselves today,

    May you be happy,
    May you be healthy,
    May you be safe,
    May you be peaceful,
    And may you be at ease.

    Katie
    XO

  • How To: Start Eating Clean + Feeling Awesome Again!

    How To: Start Eating Clean + Feeling Awesome Again!

    A few weeks ago, I sent my top five tips for transitioning to cleaner eating to the fine folks over at Jule's Wellness, an awesome Canadian wellness company on a mission to help you feel healthy, strong, and more conscientious in your life. (Love their stuff! I've got my eye on their monthly subscription box!)

    Eating "clean" isn't nearly as complicated as you might think, but with all the different points of view and diets out there, it's easy to get overwhelmed and confused! I know I used to be. 

    It took getting sick (asthma, IBS, allergies, acid reflux, relentless colds), taking a bunch of meds that didn't work, and feeling hopeless, for me to finally find my way.

    And I'm still learning every day! But that's, I'm quite confident, how it's supposed to be.

    The secret?

    There really is no one-size-fits-all diet. Not in my book, anyway. We are all individuals with unique bodies and needs, so it only makes sense that we would need to take a similar approach when it comes to food!

    Here, I'm breaking the whole "eating clean" thing down into five simple steps. Start where you are, and remember: It's not a race. It's a journey.

    The idea here is to do a little better all the time.

    1 - EDUCATE YOURSELF

    I have a Bachelor's in Secondary Education, a Master's in Science, and 5+ years working as a Trauma/Emergency Department registered nurse, and I still had to go back to school to figure all this stuff out!

    Your story, surely, will be different from mine. And I'm not saying you need to do everything I did! But in some form or another, you're going to need to begin to dig a little deeper and explore a little further than what you've always heard about health and wellness. (Hint: Counting calories, buying non-fat, and opting for "magic pills" will not be getting you to where you want to be, my friends. At least not in any lasting way.)

    For me, it all started with the documentary Forks Over Knives. (You might like Fat, Sick & Nearly Dead or GMO OMG!) From there, I devoured book after book on the subject of food as medicine. A few early favorites were The Omnivore's Dilemma, Keep It Simple, Keep It Whole, and UnDiet. If you haven't read these yet, I assure you they will shed new light on old "truths". 

    Having experienced what felt like was my own "health miracle", I craved expert guidance, to deepen my understanding of nutrition. And I felt a very clear calling to help others begin to take back their health, too.

    I enrolled in T. Colin Campbell's Plant-Based Nutrition course, followed by the Institute for Integrative Nutrition, which truly expanded my vision of health (so much more than food!) and taught me the concept of bioindividuality, that what works wonders for one person might not be what's best for another. It was throughout my time at IIN that my vision of health and wellness (and happiness!) began to take shape. 

    If you're anything like me, you'll find that what makes you feel happiest and healthiest may (and likely should!) change over time. Be gentle with yourself as you explore and, ultimately, discover what works best for you. Consider hiring a coach to help you along the way. There is truly something extremely powerful about having a loving, supportive, empowering person in your corner, especially when you're taking on big changes like these.

    2 - THROW AWAY THE CRAP

    As soon as you start re-educating yourself, you'll likely begin to feel like there's a lot in your fridge and pantry (and perhaps hiding under the bed or some other secret stash location?) that simply must go!

    Warning: This could be a little painful. You may want to enlist the help of a supportive friend (maybe after watching one of those awesome documentaries together!), family member, or coach. 

    But, I promise you, this is a critical and crucial part of getting you feeling amazing again!

    You must must must get rid of the bad if you wish to bring on the good. (And I know you do!) If it hurts too much to throw it away, consider donation. Remember: The longer you keep it around, the longer it will take for you to get healthy again! This is something you're going to want to go "all in" on.

    CRAP: I mentioned earlier than I'm of the belief that what's best for me might not be best for you. That being said, my experience and education has taught me that there are a few key offenders that seem to cause a lot of trouble for people. If only for a while, I urge you to consider removing things like dairy, gluten, and processed sugar/sweeteners. Processed anything, really, should go!

    What you want left over is, quite simply, real food. (Not the creations of the food "industry", not those long ingredient lists of unrecognizable items, and definitely not those "fake" and "imitation" animal products laden with processed soy, sodium, and other questionables.)

    3 - REPLACE IT WITH THE GOOD STUFF

    Hint: Good stuff = Real food.

    And here's where it gets fun again! (And the produce department of the grocery store becomes your new best friend!)

    Think seasonal, local, and organic whenever possible.

    Wary about spending more on organics? This little video on The Organic Effect will inspire you to choose "cleaner" options. I also love the Environmental Working Group's Dirty Dozen and Clean Fifteen lists, which help you choose the cleanest options while also being budget-conscious.

    Shopping the perimeter of the grocery store is another great tip! (Allows you to skip the a bunch of the processed stuff in the middle sections.)

    A couple of my favorite rules of thumb from Michael Pollan (and your great-grandma) that I like to use are: (1) Eat food. Mostly plants. Not too much. And I also love Rule No. 19 from his fabulous book Food Rules: (2) If it's a plant, eat it. If it was made in a plant, don't.

    Beyond these, if you're eating animals, please be mindful of their source, what they were fed, and how they were raised. Always look for words like pastured, organic, and non-GMO. If you'd like to learn more about conscious "clean" farming, check out the work of Joel Salatin.

    And if you're looking for another all-around excellent guide to help you identify the crap (and get rid of it), check out Meghan Telpner's down-to-earth and inspiring take-back-your-life book UnDiet. You will love it!

    4 - EAT THE GOOD STUFF

    And make it delicious!

    After throwing together random "plants" for a year or so, I realized I should probably actually learn how to cook! As much as I'd always loved food, I'd never really felt comfortable in the kitchen - until I found Meghan Telpner and the Academy of Culinary Nutrition.

    Mind = Blown!

    I learned that health-supportive, nourishing, healing food can (and must!) taste mouth-wateringly delicious. And I learned that even I could make amazing food! (This shocked me, I tell ya!)

    I started by just watching her free videos, reading her blogs, and experimenting with some of her recipes, which are - to this day - some of my favorites to recommend to clients, friends, and family!

    If you're not used to cooking with a lot of plants and doing it in a way that is nourishing and healing to the body, just do what I did and start trying out a bunch of different recipes - until you find the ones you looove!

    Over time, as you practice and play and experiment in the kitchen, you'll develop a natural intuition about food and ingredients, and you'll begin to find it easier and easier to throw together something that's both delicious and nutritious for you and your family.

    I've got a bunch of recipes here! A couple other favorites (I have so many) are Rachel's Nourishing Kitchen, Green Kitchen Stories, and Sondi Bruner. Oh - and definitely take some time to browse through all the awesomeness in the Academy of Culinary Nutrition's Top 50 Clean Food Blogs!

    5 - REPEAT (WITH FRIENDS!)

    And there you have it! Educate yourself (lots of great books, documentaries, and classes out there to explore), get rid of the bad (seek support if you need it), bring in the good (lots of plants, think seasonal, local, and organic), make it delicious, and eat it - with friends!

    That's how you transition to cleaner eating. In a nutshell. 

    But the learning doesn't stop there, and there are certainly going to be ups and downs as you find your way. So, I'd like to say a word about your support system. 

    Finding a group of supportive, encouraging, like-minded folks will do wonders for your health, both mental and physical! If you can't find one you love, join mine!

    Making changes to the way you eat isn't always easy. You're going to need to have someone(s) to turn to when you looking for an answer to What the heck do I do with rainbow chard?, or your husband isn't exactly thrilled about your newfound plantiful ways, or you just want something sweet to eat, for God's sake! - but you don't know which ingredients are best.

    Why? Because this is the important stuff. This whole "figuring out what to eat" thing will keep you living and thriving and loving life for a very long time. It's completely changed my life, and I have a feeling it will do the same for you!

    YOUR TURN NOW

    Now it's your turn to share!

    Where are you in this whole process? Wherever you are, I hope you've found something useful here. What's been your biggest takeaway, and where would you like more support?

  • What You'll Find Here

    What You'll Find Here

    Hello Love,

    I love this photograph from our trip to Tulum. 
    It feels like freedom, peace, and warmth.
    Invites you to have a seat. To share some food together. To share some time together.

    How are you, my friend? 

    I've been meaning to write this for a while now. Just haven't known exactly where to start, I guess. It's been a long time since we've connected this way, and I've missed you

    How've you been? I mean, really: How are you? 

    How do you feel?
    What's good in your world?
    What are you loving right now? And who?
    What do you want more of?
    And how do you want to feel?


    In a way, I suppose I've been asking myself these very same questions. 

    It's amazing how easily we can get lost in our lives, as we're learning, exploring, fumbling, feeling, and finding our way through. 

    Things can get heavy. And tight. And confusing. And feel like too much.


    Sometimes (used to be most times), when that happens to me, I turn inward. Push through. I keep those feelings of overwhelm and fear to myself. 

    Other times (better times), I breathe, meditate, and create. 

    And that helps. A lot, actually.


    But what I've discovered is that the real magic, the release, the ease, the acceptance, and the greatest sense of love is in connection.

    Community. Support. Sisterhood. Family. Tribe.

    Sometimes it's a community of two. Sometimes 10. Sometimes many more.

    But feeling understood and loved, unconditionally, is where it's at.

    Being honest, being vulnerable, being who we are. With ourselves and our people.

    These days, I'm craving simple things. 

    Clean, nourishing food. Gentle movement. Connection. Fresh air. And soothing spaces.

    I'm hugging more. Telling you I love you, because I do. And because if not now, then when? 

    I'm practicing being in the moment. And trusting the timing. 

    Letting go. Accepting. And re-connecting.

    All the while, I'm taking my time and being patient with myself, as I become the most genuine version of myself I've ever been, stripping away the superficial stuff. 

    I share this with you because I want to let you in. I want you to know where my mind's been. And where I am now.

    The past year has been full of joy, challenges, love, leaps, and figuring stuff out.

    It's been wonderful and tearful and beautiful. 

    So what's good in my life?

    So much love. Friends + family. Work - coaching, teaching, collaborating, empowering, leading - that is more aligned with what I believe than ever before. Adventures. Community. And peace.

    And what do I want more of?

    All of the above. I want to let go of what no longer serves me, take better care of myself, do yoga, laugh, learn, and connect with people who want the same.

    In the end, I want to leave more love in the world and help people find their happy place.

    Which brings me to you, my dear friend.

    Because that's what you'll find here.

    Food? Yes. But so much more. 

    Because there's so much more to life than food.
    And especially worrying about food.

    So let's enjoy food again. Let's uncomplicate, savor, and appreciate.

    And while we're at it, let's not forget about all the other things that make life awesome.

    Whether it's real food, culinary nutrition, travel adventures, holistic living, essential oils, natural solutions, yoga, musical medicine, inspirational folks, mindful living, life stories, or community you're looking for, it'll be here.

    Shared honestly and freely. From me to you. 

    Though I do hope you'll share, too.

    And I thank you, so very kindly, for being a part of this community. Part of my life. It surely wouldn't be the same without you. 

    Love + Light,
    Katie
    XO