Nutrition By Kate Weekly Newsletter (03/15/24)
- Luminous Life
- Mar 15, 2024
- 3 min read
By: Kate Leeney NASM Nutrition Coach, NASM Fitness Nutrition Specialist, and NASM Personal Trainer
Spring program sign up ends THURSDAY!
I know I have been loud about this, but my spring program is going to be unmatched! Sign up is open now. There are a variety of sign up options ranging from ($50-$266). There is truly something for everyone. Check it out below!
Nutrition Tip Of The Week:
It's all about the sauce!
It’s all about the sauce!
Using different sauces on your meals makes things fun and interesting!
If you are having a meal with chicken, rice, and vegetables- using a good sauce can make it so much better. It creates a lot more variety.
When eating for your longterm health and wellness and focusing on clean eating for life, things can get a little tedious so I love coming up with different ways to keep things interesting.
Here are some things that I like to look for when I am stocking my pantry/refrigerator with sauces…
1. INGREDIENTS: I am always looking for sauces with the most minimal ingredients. As far as oils, sauces with avocado oil or olive oil are best. I am not perfect with this, no one is, but I challenge you to try to start reading labels. It’s super eye opening!
2. VARIETY: When I am planning meals for myself and my family for the week, I am always thinking about different flavors and variety.
3.SUBSTITUTIONS: I am constantly thinking about how I can create cleaner recipes from old school ideas + meals. A great example of this is substituting Primal Kitchen White Pizza Sauce for traditional Alfredo sauce. These small choices equal big results with your overall health! Costco, Meijer, and Aldi are all offering so many more clean ingredient sauces. Keep your eyes open for them :)
Recipe of the week:
Wellness Tip Of The Week:
Lymphatic Drainage/ "The Big 6"
We hear so much about lymphatic drainage and there are so many tools out there!
I recently learned about "the big six". I have been doing this daily and bouncing on my rebounder at the end!
What is the "Big Six?"
The BIG 6TM is the Stop Chasing Pain self care reset for improving fluid flow in the body by working primary locations for lymphatic flow and blood flow so you can heal. Stimulation of these points (always done in order) helps get nutrients into tissue via blood flow (arteries) and waste out of tissue via lymphatics and blood flow (veins).
There is a quick video on how to do this yourself at home daily! I will do this then jump on my rebounder after for more benefits.
Product of the week:
I love using this mix for cakes or muffins! We have two February birthdays in the Leeney house, so I used this cake mix for both.
My girls also love simple mills cookies!
Our spring program sign up ends Thursday! Be sure to sign up :)
✨1:1 Coaching Testimonial✨
Nick was such an incredible example of how daily intentional habits can change your life! Nicki has been in the app/community for a few years but I was so honored when she asked to work 1:1. Being a teacher and a mama, she truly took the time for herself. I am so proud of Nicki and love her dearly! See what she had to say about her experience below.
“I would highly recommend doing 1:1 coaching with Kate. I started with Kate about a year ago. I learned a lot of tips in the app and Kate was there to help look at my weekly meals. Although I was learning a lot, I need more accountability. 6 months ago, I made the best decision for me. I decided it was time to focus on my health and reaching my weight loss goal.
I learned a tremendous amount of knowledge over these past 6 months. Kate came up with a plan that was easy to follow with a busy mom schedule. I learned that I was not eating enough to fuel my body during the day, which caused me to snack when I came home from work. Each call, Kate would help me work on something that I was struggling with. We talked about snacking, reading labels and even incorporating kids into the plan.
Not only did we focus on nutrition but my health as a whole. We worked on fitness and mental health. Kate got me to try waking up early for workouts and now it is the best part of my day.
Kate was there everyday with no judgement, always there to encourage. My eyes have been opened to seeing this journey as a lifestyle and not just another “diet”. I can’t thank Kate enough for her time spent with me that I can use for a lifetime!”
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