Nutrition By Kate: Weekly Newsletter (02/16/24)

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

Thank you for being here!

I am excited to launch a weekly newsletter promoting nutrition and health. I have a wealth of information to share on these topics, with the intention of setting you up for success in achieving your health goals. I firmly believe that focusing on nutrition, sleep, movement, social connection, and mindset are the keys to feeling your best. Each week, you can look forward to learning something new. Please consider sharing this newsletter with your family, friends, or anyone you think can benefit from it! Also, please visit my instagram before Sunday. I am giving away one year in the app!

Nutrition tip of the week:

So many women do not eat enough protein and there are SO MANY BENEFITS!

Many studies show that protein can….

💭Help with muscle development or growth

Studies show that exercise when paired with a high protein diet provide essential amino acids for building and replenishing muscle

💭Helps with aging

Studies show that eating high-quality protein can give you what you need to PRESERVE and BUILD muscle as you age.

💭Helps with maintaining an ideal weight

Studies show that people who eat a higher-protein diet feel more satisfied with their meals which can help prevent overeating and mindless snacking.

Recipe of the week:

🌮Mexi-Ranch Meatballs🌮

These are from my new recipe ebook coming out soon!! 🎉🎉🎉

My whole family loves them. 

They are great paired with Mexican rice, potatoes, or vegetables.

They are also an amazing meal prep lunch!

Ingredients: 

-1 lb lean ground beef or chicken

-1/4 cup cilantro

-2 tbsp garlic powder

-1/2 onion (chopped)

-1/2 cup Primal Kitchen ranch dressing (or ranch of choice)

-1 1/2 tbsp Siete Foods taco seasoning

Directions: 

-Preheat oven to 375 degrees Mix all ingredients into a large bowl.

-Roll into 1 1/2 inch meatballs or use an ice cream scooper and lay out meatballs onto a pan 

-Place in oven for 30 minutes (flipping half way) or until cooked through

ENJOY!

Wellness Tip Of The Week:

SLEEP:

Sleep is essential for the body to function properly. It allows the brain and body to rest and recover, and an increasing amount of evidence shows it has a huge role in nutrition and maintaining overall health.

Quality sleep 101: my biggest tip is to go to bed and wake up and the same time daily. You can have a pretty consistent circadian rhythm when you stick to the same times. Adults should aim to get 7-9 hours of sleep per night, although 8 hours is the sweet spot for most people. Limit caffeine after 12pm for the best sleep!

For more on sleep, listen to this short podcast:

Sleep - Hacks, Supplements, and Routines for Better Sleep | Ultimate Human Short with Gary Brecka

I share a lot of podcasts. It does not mean that I agree with every belief that each podcast host says. I try to give the best tools and information that I find. Take everything with a grain of salt and try practices that seem best for you. There is a ton of information out there so always remember to find balance with it.

Nutrition Product Of The Week:

Paleo Snack Mix

I love this for an on the go snack! It has great ingredients, keeps me full on the go, and SUPER good.

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