Nutrition By Kate: Weekly Newsletter (05/03/24)

By: Kate Leeney- NASM Nutrition Coach, NASM Personal Trainer, NASM Fitness Nutrition Specialist

Thank you for being here!

I hope everyone is having a great week!

Please continue to share this newsletter with family and friends. It helps get my message out into the world. I appreciate it more than you know. :)

Fresh month reflection:

I love new months and with summer coming, it's easier to get off of our health goals. New months are a great time to reflect and see what’s working in your life and what’s not. It’s important to look back on the previous month and see what you want to take with you and what you want to change. Here are some journaling prompts for a fresh month!

Every day is a new day to step into the best version of YOU.

1.Take a look at the month of April. What are you proud of? Shout out all of your wins to yourself. How did you make progress in stepping into who you want to be? Did you fill your body with nutritious foods? Set a personal goal and achieve it? Increase your movement? Focus on a morning routine? Anything and everything applies here.

2.Next, take a look at something that you have been wanting to change. This could be ANYTHING that feels like it’s getting into the way of stepping into your goals. It could be as simple as adding in more fruits and vegetables, fitting in workouts, or focusing more on a specific goal.

3.Finally, write a vision for the month and make a plan. How will you grow even MORE in the month of May? What steps can you take daily? Get a calendar and start planning!

Recipe of the week:

Spicy Cheezy Air Fryer Potatoes

Ingredients: 

-2 cups potatoes (sliced)

-Avocado oil spray (I use Chosen Foods- you can find it at Costco!)

-1-2 handfuls of kale

-4 tbsp spicy queso blanco style dip (find it at Target)

-1 tbsp ghee butter

Directions: 

-Spray your potatoes with avocado oil spray before putting in the air fryer. Cook at 400 for 10 minutes, shake half way and flip, then cook for another 10 minutes

-While the potatoes are cooking, add 1 tbsp ghee butter to a pan and sautéed your kale

-Add potatoes to the skillet when they are done cooking

-Add in your cheese sauce and mix well.

-DONE AND DONE!

Tag me in any of the recipes that you try! I would love to see it!

Wellness Tip Of The Week:

All things SUGAR! I did a recent blog post on this but really benefited from listened to Dr. Mark Hyman's podcast on how sugar is affecting so much in our lives.

Sugar is is EVERYTHING and that's why I truly believe it's so important to read labels. Give this podcast a listen if you find yourself craving sugar daily. Dr. Hyman dives into extensive research on sugar.

Nutrition Product Of The Week:

Costco Organic Coconut Water

This is the DUPE for Harmless Harvest. I was looking for a brand that compared but it was really hard to find. I LOVE Harmless Harvest but it can be so pricy. Grab this on your next Costco trip!

More little tips to come next week, I hope that you enjoyed this!