Nutrition By Kate: Weekly Newsletter (03/29/24)

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! I am ready for a fresh month and I hope that you are too!

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. :)

Use the checklist below to add things into your diet and routine this spring!

Nutrition tip of the week:

Navigating weekends:

The weekend takes up 43% of your week (Friday, Saturday, and Sunday).

A lot of times when I am coaching people 1:1 we change the mindset of “I will start back up on Monday” to “This is my lifestyle and I can find flexibility, balance, and joy during my weekends without completely throwing in the towel”.

Your weekend will look different than during the week and that's okay. You can enjoy the night out, the dinner date, or the party. However, just because you are going to have the night out does not mean the rest of the weekend needs to be thrown off completely.

Here are some tips that I give my 1:1 coaching clients:

-Do a grocery shop on Thursday night or Friday and create meals and flavors that you love and enjoy. I love looking up Whole30 or Paleo recipes for a Sunday night dinner, grilling proteins in the summer, and cooking different things on the weekends than during the week to spice things up. Almost all of my clients agree that they run out of groceries on Thursday then wing it for the rest of the weekend. Create an exciting plan for yourself.

-Continue to do things in your routine from the week and bring them into your weekends. Still workout, still have your smoothie for snack, still hydrate, and still aim to have clean meals because it’s what makes you feel your best!

-Move your body as you normally do. Even if you aren’t doing your normal workouts, do some mobility or go for a long walk! 

-Enjoy yourself! If you know me, I don’t shy away from what I want off of the menu and I still enjoy my life completely on the weekends. That’s what I want for my coaching clients as well. When we don’t have the all or nothing mentality, we create a lasting lifestyle. Let’s avoid the “diet starts tomorrow mentality”.

How do you focus on yourself over the weekends?

Recipe of the week:

Chicken Parm Inspired Potatoes

These were so good! I love that they are dairy-fee and have minimal ingredient with tons of flavor! Let me know if you try them.

Ingredients: 

-3/4 large russet potatoes (chopped)

-2 tbsp Aldi breadless Italian crumbs

-1/2 cup Mykonos brand cashew cream cheese (or cream cheese of choice)

-1 tsp garlic powder

-1 tsp onion powder

-1 tsp sea salt

-1 cup marinara of choice

Directions: 

1. Start by chopping your potatoes and placing them into a large bowl.

2. Add in garlic powder, onion powder, sea salt, and breadcrumbs to the bowl. Mix well.

3. Place in the air fryer for 23 minutes at 400 degrees (flipping halfway through)

4. While that’s cooking, bring marinara to a boil in a pot. Remove heat and add in cream cheese. Mix well.

5. When potatoes are done, add sauce on top! I sprinkled them with oregano but that is totally optional. Enjoy

ENJOY!

Wellness Tip Of The Week:

New Month Reflection Questions

Hello, April!💓

Take some time to reflect on the biggest things that you want for the month. ⚡️ 

Bring some fresh energy into the month and reflect on these questions!🫶

💭What are my three biggest health goals this month?

💭 What went well last month with these health goals?

💭What habits drained my energy last month? What are some habits that I would like to leave behind?

💭What are three actionable steps that I can take daily toward my health goals?

💤 Each night, reflect and see if you hit your actionable steps!

☀️ Each morning, scan your day and be sure to add in your actionable steps!

Small steps daily =big results in your life

Save this for when you need a refresh on your goals!

Nutrition Product Of The Week:

Everyone knows I am a big fan of sauce! When I see a new sauce come out from a clean ingredient brand, I am trying it. These sauces are amazing. You can find them at Thrive Market, Whole Foods, and some Jewels!

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