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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?!

  • Real Food Anti-inflammatory Must-Haves (+ Recipes!)

    Real Food Anti-inflammatory Must-Haves (+ Recipes!)

    There's nothing better than getting presents in the mail!

    Am I right?!

    And if you're as enthusiastic about raw honey, beautiful loose leaf teas, hemp hearts, and turmeric as I am (and that's pretty darn enthusiastic, let me tell you), then you're going to love today's feature! 

    Last month, my friend and fellow culinary nutrition expert Julie Tadeson, wrote to let me know her incredible company, Jule's Wellness, had officially begun shipping to the United States!

    Cue happy dance!

    What it comes down to is this: If you love sampling and collecting carefully curated health + wellness goodness (food, skincare, supplements, and more), you will definitely want to check them out. (And their monthly subscription box is only $34.32!)

    Happily, I got to sample the April Anti-Inflammatory box (thanks, Julie!), and I thought you might like a little peek at what was inside. 

    If you read my blog, then I have a feeling you'll appreciate each of these items just as much as I do!

    Food is powerful, and we can harness that power for good: Overall wellness, immune support, and more! That's what this box is all about. So let's dig right in, shall we?

     

    1 - APPLE CIDER VINEGAR

    And they weren't messing around! They sent me a whole bottle of the good stuff: Certified Bragg Organic Raw Apple Cider Vinegar. It's my favorite brand, and this bottle even comes with "the mother", a strand-like sediment that contains raw enzymes and gut-friendly bacteria! ACV (as it's affectionately known) is majorly anti-inflammatory, supports a healthy immune system, supports healthy weight management, and maintains healthy looking skin! Try it in this addictive Garlicky Kale recipe!


    2 - TURMERIC

    I like to think of turmeric as "the king of spices". It packs a serious anti-inflammatory punch, as it's rich in curcumin and other phytonutrients! This beautiful little package appears to have been sealed with a personal touch, and it's from Fairtrade certified Cha's Organics! I use it in lots of things, but probably most often in my favorite immune-boosting Turmeric Powerhouse Tea.


    3 - RAW HONEY

    I admit it: I have a little bit of a raw honey obsession. The new and most impressive honey section at our local MOM's Organic Market makes me swoon. I was so excited to find a jar of Dutchman's Gold Raw Honey in the box! Because it's raw and unfiltered, we get the extra benefits of the tiny bits of beeswax and bee pollen. I use raw honey in a lot of my sweeter recipes. Try it in my Get-Happy Ginger Cookies or Blackberry-Pear Chia Jam!

    4 - OMEGA-3 FATTY ACIDS

    It's been mainly just in last two years that I've dug into and discovered the value of high quality omega-3 fatty acids. The average American gets about a 20:1 ratio of omega-6 to omega-3 fatty acids, while a healthy ratio is more likely around 2:1! Fish oil is one option, and it's a good one for those who consume seafood! But for those who are strictly plant-based, there are other great options to consider, like chia, spirulina, walnuts, and flax. Beyond promoting strong bones and teeth, fish oil offers many other health benefits. Check out this awesome article for more on its many benefits! My April subscription box came with a brand called NutraSea+D, which appears to be eco-friendly and to have been sourced sustainably! 

    5 - CINNAMON + CAYENNE

    But more specifically, loose leaf tea that's got the anti-inflammatory giants of turmeric, cinnamon, and cayenne in it! I am loving this gorgeous blend from Lemon Lily

    6 - HEMP HEARTS

    Hemp hearts are a constant in our home, and Manitoba Harvest is my favorite brand! Impressively, hemp hearts contain 10 grams of plant-based protein and 10 grams of omegas (plus vitamins, minerals, and fiber) in every 30 gram serving. They're also super versatile. We use them in smoothies, dressings, dips, salads, and so much more. Sprinkle that stuff everywhere, guys! Try them in this Kale Berry Goodness Smoothie

    BONUS:

    There was also a bonus item, which I devoured immediately. These Martin's Crispy Apply Chips hit the spot!

    Interested in learning more about snagging your own Jule's Wellness monthly subscription box? I loved this one, and I hope to try many more in the future!

    Keep that real food love alive, my friends!

    And if you need a little extra love + support along the way, reach out! 

  • 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?

  • Suddenly, nothing else matters.

    Suddenly, nothing else matters.

    There are times, sometimes, when I look back on my life and can see how everything that's happened has brought me to where I am.

    All the people I've met, people I've loved, people I've traveled with and worked beside.
    People I've lost. People I've let down. People I've hurt.
    And everything (and everyone) in between.
    All the ups and downs and tears and fears and fights and disappointment.
    All the laughter, love, and joy.

    Has brought me here now. Has taught me something.
    Has molded and created the person you see before you. 

    In tiny moments of flashes of light, I see that it has only been through the careful and consistent decision to follow my heart and do what feels right that I've begun to grow into the person I was meant to be.

    Somewhere along the line, something happens to people. We get a glimpse of our own mortality. Or someone else's.

    And we begin to see, to grasp, to feel in our bones - that there is only so much time we have here. So much space to fill. 

    And suddenly, nothing else matters.

    Nothing -- except the urgent, frantic, burning, bleeding, overwhelming need to love absolutely everything and everyone in our lives.

    And to accept nothing less than the right people, the right work, and the right adventures.

    To spend our time doing ONLY the things that really mean something. Or, at least, to do things differently now, savoring each moment: The soapy water in the sink, the colors in the produce section at the market, and the beautiful ritual of oil on your skin after a shower.

    To be held, to breathe it all in, to hold each other a little longer. To linger. And connect. And love MORE. (And more. And more.)

    To feel the sun on your skin, the earth beneath your feet, the rain on your tongue.

    To buy flowers, to cook from scratch, to breathe, to snuggle, to sing, to dance, to PLAY.

    Big or small, everything else (the fear, the pain, the anguish, the confusion, the overanalyzing, the anger, the perfectionism, the doing-too-much, the self-neglect, the self-doubt, the resentment, and all the wasted time and energy) must go.

    Because there is, at long last, no space for it here.

    Not anymore. And not ever again.

    As much as we can help it!

    Because life, it turns out, is far far FAR too short.

    Blink - and it's gone.
    In the meantime, I plan to make it count.

    Every single gorgeous second of it.

  • Travelogue: Tulum

    Travelogue: Tulum

    We're back! 

    A couple months ago, Eddie and I decided it was time to get away. Time for a little rest + relaxation.

    Ever since full-time entrepreneur life began, I've had a hard time closing my laptop and focusing on taking care of me. Why? I love the work!

    But I've learned that it's completely up to me to set these self-care parameters for myself, and it will only get better with practice.

    We both agreed that we needed sunshine, and we didn't really feel like doing too much. Just needed a place to park ourselves and stop go, go, going all the time. Unplug. 

    The solution? Tulum, way down along the east coast of the Yucatán peninsula in beautiful Quintana Roo, México. Home of the Mayan walled city of the same name (pictured above). And, I was told, a fairly holistically-minded type of place.

    Awesomely, Southwest Airlines is offering non-stop flights from BWI to Cancún these days, so we cashed in some miles and started making plans.

    Well, mainly Eddie made the plans. Don't get me wrong: I was DEFinitely psyched! I love México. It's mi segunda patria. It's where my love of Spanish and all things Latin American culture began.

    But I didn't really get involved until the day before we left. That's when I happened upon the New York Times article 36 Hours in Tulum. And got really excited!

    We pretty much always find places to stay using Airbnb. If you haven't tried them yet, you really must. Best tip: Find places with excellent ratings - and a lot of them. It's kind of hard to go wrong (knock on wood) with that approach. And especially if you've got a bit of an adventurer's spirit, I bet you'll love it. 

    The first two nights, we stayed inland. In a hut. In the jungle. With two of the most lovely people (and hosts) we've come across!

    Elisa and Alfredo are kind, caring, gifted people. Both artists, but in different ways. Everything about them is so genuine and warm. They've created a beautiful space, tucked away in the trees, barely visible from the dirt road that leads you there.

    We stayed in the Mayan Room, a small hut constructed in the traditional Mayan style. Gorgeous, simple, everything you need.

    You sleep in a hammock or on the floor and see by candlelight (and flashlight) at night. Oh - and walk to a separate bathroom/shower hut across the property, complete with a super eco-friendly composting toilet. Very cool!

    In addition to being a joy to talk to, Elisa and Alfredo also cooked us delicious food, gave us wonderful fresh mango and papaya in the morning, introduced us to café de olla, and even shared an impressive home-brewed stout (compliments to Elisa) with us. 

    We hope we'll see them again one day. So very grateful for their hospitality. Books they recommended checking out, in case you're heading their way anytime soon are:

    Diego de Landa, RELACION DE LAS COSAS DE YUCATAN 
    Sylvanus Morley, THE ANCIENT MAYA

    If you ever find yourself in the Tulum region, definitely make time for a trip to the ruins of the city of Cobá.

    You'll be tempted to skip it and just visit the more popular seaside Tulum ruins, but trust me, you'll be glad you made the trip.

    Less crowded, much more to see, lovely tree-lined streets.

    You can walk, rent bikes, or hire a bike taxi to get around. And here, unlike at Tulum, you're still allowed to climb the big pyramid, which (at its peak) is the highest point on the peninsula.

    On your way out of Cobá, ask the guy at the entrance for a ticket to Multun Há, which Eddie has declared his favorite of all the cenotes. (Another recommendation from Alfredo and Elisa - thank you!)

    What the heck is a cenote? It's a sinkhole, more or less, resulting from the collapse of limestone bedrock that exposes fresh, azure-blue groundwater below.

    The guy will sell you a ticket and give you a map. It's not far from the ruins.

    Once there, you'll walk down three stories of a wooden spiral staircase (into a hole in the ground, essentially) before it opens up to one of the coolest scenes you've seen. 

    Just wow. These picture don't even do it justice. 

    Rent a mask and snorkel and hang out for as long as you like. We practically had the place to ourselves. Amazing!

    Back in Tulum, over on the beach side, we hit up some pretty great spots for food.

    Zamas, with tables practically on the beach, was the perfect start the second half of our trip. Eddie got the famous huevos rancheros and I got fresh pressed green juice (with a base of chaya, somewhat similar to spinach), and fruit with homemade yogurt and granola. YUM!

    With full bellies, we headed to the Tulum ruins. I'd been to this part of México twice before and am embarrassed to say I never went to see Tulum. (Too busy sipping fruity frozen beverages by the sea. Shameful.)

    Tulum is beautiful, but it was somewhat painfully hot and crowded. If you're going, go early (or late) to miss the crowds and scorching sun. And probably best to hire a guide! They seem to have a wealth of information to share.

    Since leaving teaching, the details I once remembered about this gorgeous place have gone foggy. I really wish I'd read those books Alfredo and Elisa recommended before getting to México! Time to backtrack, I guess. :)

    We ended our trip to the ruins with a swim (Eddie did - I forgot my suit) and homemade popcicles of mango and coconut. Perfectly refreshing doesn't even begin to describe them! Ahhh.

    Our next stop was lunch at the fabulous Restaurare, a popular vegan restaurant we'd read about in the New York Times article. It did not disappoint! I got fresh pressed cucumber and mint juice and Eddie ordered a local craft beer called Akumal.

    The food was phenomenal: Mushroom ceviche, a gorgeous seasonal veggie dish, and loads and loads of mole. When in México!


    Our second Airbnb rental, a Treetop Cabana deep within the biosphere of Sian Ka'an, was the next stop.

    To get there, you've got to get to the very end of the main drag in Tulum, and then just keep on driving down a (seemingly endless) dirt road.

    For nearly an hour.

    It's pretty far out there. Which was exactly what we needed.


    The place was just perfect.

    Right on the beach.

    Beautiful views.

    Sea breeze.

    Warm water.

    Fresh fruit, corn tortillas, and limonadas every dang day.

    A private bathroom.

    AND you didn't even have to get out of bed to see the sunrise! 

    We were very happy.

    And yes, that had a lot to do with the fact that we were at this crazy gorgeous place on the beach.

    But also - a lot to do with the insanely lovely people we met there! Friends we hope we'll stay in touch with for many many years to come.

    Not to mention this little sweet pea.

    It makes my heart so happy to have been able to share our trip with them. We even all piled into our SUVs and trekked back into town to have a special night out together at the completely dreamy Posada Margarita.

    Hand rolled pasta, fish poached in sea water. Vino. Fresh greens. Pistachio gelato. It was heavenly! Go, you must. (Gluten? What gluten?)

    On the way back to Highway 307, our last morning in México, we stopped at Maya Tulum.

    We'd hoped to make it to one of their traditional temazcal (sweat lodge) ceremonies, but timing just didn't work out, unfortunately. Friends have told us it is a must.

    It'll have to wait until next time for us. Instead, we had breakfast.

    Watermelon juice for me, followed by more fresh fruit, homeade granola, and yogurt.

    With happy bellies and full hearts we hit the road for the Cancún Airport. Hard to say goodbye, so we'll just say until next time. And thank you

    Hasta la vista, México. Gracias por todo.

  • Real-Food Shamrock Shake

    Real-Food Shamrock Shake

    Shamrock Shake? Do you KNOW what's in those things?!?

    Seeking a healthier, real-food version of this seasonal treat? Gotcha covered!

    Try This:

    2 cups packed greens
    1 tablespoon moringa
    1 tablespoon hemp hearts
    1 tablespoon ground flax
    1 banana
    1 tablespoon chocolate chips
    2 drops Peppermint EO
    1 cup water (or non-dairy milk)
    Handful of ice, to taste

    Blend and enjoy!!

  • Sharing My Story

    Sharing My Story

    I'm so honored to have been featured on the Institute for Integrative Nutrition's blog. I stumbled across this post this morning and felt like this was exactly the time to share it with you. 

    My journey to becoming a Holistic Health Coach began with sickness and hopelessness. Now, my life is so very different.

    And I want others to see that this is possible for them, too.

    Today is the first day of this awesome new class I'm taking, and I was asked to introduce myself by answering these two questions:

    1. What do you do? 
    2. Why do you do it?

    Here's what I said: 

    What Do I Do?: I support and empower women (and some pretty awesome men, too!) to heal and thrive naturally - so they can stop feeling stuck and do more of what they love in the world.  

    Why Do I Do It?: It's what I'm most passionate about. I believe everyone deserves to have the knowledge and support (this part is crucial) they need to make their dreams (health, happiness, career, relationships) a reality. I've been on the other side of thriving and happy, and it truly felt like there was no way I would be able to turn things around. Hopeless, depressed, stressed-out, frustrated, angry. But when I began to pay attention to the way I nourished my body, mind, and spirit, everything changed. Now, I'm exactly where I want to be and trust that there are more good things coming.

    Truly, the most important message here is that change is possible. And I am here to help. Sometimes asking for help is the one thing that turns everything else around. 

    Here's the original article, in case you want to check it out:


    Have an awesome rest of the day, guys!

    Much love!
    Katie

  • Is Your Job Making You Sick?

    Is Your Job Making You Sick?

    YES, changing your life, growing, stretching, learning, expanding, making a difference, doing work that satisfies you, and living in gratitude and love is possible.

    For me, it started with saying YES to a friend who offered to listen, hear, support, and encourage me. She told me about her experience at the Institute for Integrative Nutrition, which I'd been considering, too.

    I said YES to IIN - and things began to shift immediately.

    The community of likeminded, positive, inspiring people is like no other.

    Best investment. Loving the journey. And excited to invite YOU to join the wellness revolution, too!

    Between now and July 4th, you can save $1500 when you say YES and enroll at the largest, most life-changing nutrition school in the world.

    The ripple effect is real.

    Let me know if you'd like to learn more! http://bit.ly/1jiUHTH

  • My Real Food Philosophy

    My Real Food Philosophy

    Food should be real.

    It should be whole and unprocessed, and it should come from the earth. No GMOs. No laboratories. No complicated labels or ingredients. Less is more.

    Grow your own food. If you can’t – find someone who can, naturally. Go to the farm. Meet the farmers. Understand and appreciate the process.

    Eat locally, seasonally, and organic – as much as possible. Eat mindfully and gratefully. Eat with loved ones and new friends. Remove stress from the equation. Eat slowly and peacefully.

    Cook your own food – and do so often. Let the food itself shine through. Appreciate the colors, shapes, smells, and tastes.

    Enjoy your food. Make it beautiful. Take your time.

    Drink water. Skip the coffee. 

    Stick with plants whenever possible. And change things up. Variety is the spice of life.

    Eat animals? Do so consciously – minus the cages, chemicals, drugs, and pain. Choose wisely and with compassion.

    Consider the process. Consider the environment. Consider your health.

    What works for one person may not work for another. Let your body be your guide.

    The healing power of food is undeniable. Got a story? Let’s hear it.

    Learn as much as you can – and keep learning. Share what you’ve learned with others.

    Read the labels. Do your homework. Don’t fall for the advertising. Don’t turn a blind eye. Don’t forget.

    If you know better, do better. Some folks don’t know better. Don’t judge. If you can, help them understand. Empower them.



    If I had to sum up my philosophy *in three words*, I'd say they'd be REAL, FRESH, and PLANT-BASED. What about you?

  • Calling Out Sick + February Freebie

    Calling Out Sick + February Freebie

    My husband rarely gets sick. 

    We always say he's got the Brazilian GI tract of steel. He can eat or drink just about anything and feel just peachy in the AM. Meanwhile, the rest of us are lying listlessly on the couch, wishing we could take (give?) it all back.

    Somtimes he comes down with a little cough+sneezing fit. Says he feels like hell for a few hours. And next thing you know? Good as new!

    He says it's because of how he grew up. None of this fussing over bacteria we seem to have here. Cheese? Oh, we leave that out on the counter. Pot of beans on the stovetop? Oh, we let that sit out all night. It's fine. 

    Meanwhile, we're sanitizing, spraying, and wiping everything down over here. Covering things with saran wrap and putting everything in the fridge to keep the bacteria at bay. Question any of this, by the way, and my dad will tell you all about his days in the Microbiology Lab.

    Sigh.

    This week was a little different. He was a mucousy, runny-nosed, aching-all-over sneezing mess. Poor buddy. In bed for the good part of several days.

    Now that's saying something! He was very much no bueno.

    Aaand while I felt perfectly fantastic during his bout with whatever that was (making him tea and good food, taking care of him, and trying to get him to use the dang neti pot already!), it is with great sadness that I write to you this morning.

    From the Kleenex-covered confines of my bed.

    Why? Had to call out sick today - to let my body take care of itself and get better. (Getting there, I think!) But UGH.

    Isn't it the worst?

    Since I've been all up in the natural remedies this week, I thought it'd be the perfect time to put together a freebie resource for you guys. 

    Enter the... 

    When it comes to treating cold and flu viruses (of which there are many many strands), I like the idea of working with my body, instead of against it. AKA, suppressing the symptoms.

    The goal here is to pump up the immune system. So it can take care of the bugs faster.

    There's simply not a whole lot of evidence out there to suggest that over-the-counter meds do much anyway. And frankly, ever since I read that FoodBabe article about Nyquil (and the like), I question the contents of such products.

    I'm just not a fan of artificial sugars, artificial colors, genetically modified organisms (GMOs), or chemical preservatives. And what the heck are they doing in our "medicine"?

    Meh.

    I've got big things coming up and I need to be healthy darn it. Heading to Haiti in about a week to do some volunteer work. Aaand working on some very cool new offerings for YOU! 

    I love love love my one-on-one coaching clients! But it's time people had more options.

    Over the last year, I've had a bunch of people ask about group programs. And cooking classes. And a few who've asked for a la carte sessions. A little extra support goes a long way. 

    It's good to have options.

    I don't have all the details worked out just yet, but there's definitely a group program in the works. AND a 21-day option for folks of the more get-results-fast persuasion. Thinking a springtime debut sounds about right. Stay tuned for updates...

    For now, I'm heading back to bed.

    SO MUCH LOVE
    & GRATITUDE,
    Katie
    XO

    P.S. Let's build our anticold+flu arsenal together! Tell me YOUR go-to natural cold and flu remedy OR tell me which new remedy you'll be adding to the mix.