Hi there! I just had an amazing smoothie as an afternoon snack! (Here is the recipe). This is the BEST pick me up for that afternoon crash and is going to give you so much nourishment! I used to think it was crazy to drink my calories (can you relate?), but then I realized how convenient it was, how much nutrition you can pack into this snack or meal, and most importantly – how great I feel after sipping a smoothie. Plus there are ways to combat joint pain by way of a smoothie! I always have the ingredients I need at my office plus a magic bullet!

Green Smoothie Challenge

Do you have joint pain? or no someone who does? You’ve probably experienced it at some point, if not right now. Joint pain affects our mood, it affects out sleep, and it give us a reason to resist accomplishing physical goals. Here’s the thing…joint pain, while it has become the norm, is not normal! We are not meant to be in pain all the time. So I had to share with you today how you can combat joint pain and stop complaining about it! :) Remember the story I shared in this post about Liz, these are the three things she did to combat joint pain so that she could run a 1/2 marathon. A lot of people struggle to lose weight or train for a race because they are debilitated by joint pain. So here we go!

1. Anti-inflammatory foods: Joint pain is often increased due to inflammation in our body. Thankfully there are ways that we can reduce inflammation by eating the following foods:

– Oily fish, like salmon, mackerel and sardines, are high in omega-3 fatty acids which are anti-inflammatory

– Omega 3  rich oils, such as Optomega (a blend of oils by USANA), hempseed oil, flaxseed oil, walnut oil

– Dark leafy greens such as kale, swiss chard, spinach

– Berries, avocados, broccoli

2. High quality supplements: what I mean by high quality is that you know that what is on the label is actually in the bottle. Pharmaceutical grade supplements are fantastic, food grade supplements – well not so fantastic. In fact these supplements only have to contain about 10% of what they claim is in them and most of them have additives which cause inflammation and decrease your health. Supplements are not a recommendation I’m going to make in a blog! This is very individual, so it’s best that we chat about your personal health. I want to be sure you are taking supplements that will benefit you most! So set up a time for a free session with me! Just click the red “contact” button to the bottom right and pick a time and I will call you and we can make sure you get it right!

3.  Chia Fresca: This is the most amazing drink you can have in the morning. This combo will not only combat joint pain, but improve your digestion & energize you day!


  • 1.5 cups water
  • 1.5 tbsp chia seeds
  • 1/2 tbsp fresh lemon or lime juice, or to taste

1. Add chia and water into a jar or glass and stir very well to combine. Let sit for 10 minutes to allow the chia seeds to swell up. I like to use a jar with a lid so I can shake it up really well and break up the clumps of chia.

2. Add lime or lemon juice, then shake well to combine and enjoy!

P.S. I love hearing from you. Share with me! What are you held back from because of joint pain? How long have you had joint pain for?

With (Pain free) LOVE & Health,

Katherine, R.H.N., Nutrition Coach


Is your diet really working for you?

by Katherine on October 20, 2014

Do you ever take a moment to sit back and reflect on whether your diet is really working for you or not?

Are you so caught up in doing the ‘right’ thing (or not really paying attention) that you haven’t even checked in with yourself to see if it’s actually working for you?


These questions are SO important and give you a ton of insight into how you can change what you do on a daily basis to fuel and nourish our body. I was having a conversation with my mom while in New York about donuts and why the heck people eat them? Now, maybe I am just jealous of people who eat donuts, because my body rejects gluten… but I was genuinely asking why someone would choose to eat a donut for breakfast. I’m not coming at this from a restrictive mindset, not from a guilt mindset, but rather from the nutrition perspective of how that donut is going to provide anything for your body to take on the day. Is the donut providing you with anything or is it holding you back?

Here’s why I’m sharing this with you. My vision is to see you with so much energy on a daily basis that you are able to take on the challenges that you want to take on in life. What is something you want to do in your life that your health has held you back from?

Think BIG here. What is the first thing that comes to your mind? Is it a race? An activity? A career? Do you want to run your own business, but have no energy to do it?

One of my clients (let’s call her Liz) wanted to run a 1/2 marathon, but continued to have knee pain during training, so gave up on that goal and decided she could never do that. This knee pain was simply an obstacle in her goal and a test to see how committed she was to this goal. Here’s the thing, all goals have obstacles! She changed 3 things which allowed her to successfully train and run a marathon this year. Liz changed her diet to include more anti-inflammatory foods and took supplements that supported her joints. Her knee pain vanished, she ran the 1/2 marathon, and she recovered quickly.

Whatever your goal is, I know that if you let me, I can help you break through the obstacles and achieve it!

P.S. If you’d like to book a strategy session with me, click the red box that says contact, choose a time & we’ll put this into action.

With Love & Health,

Katherine, R.H.N., Nutrition Coach

{ 1 comment }

Self-Love to Heal Restrictive Eating

4 September 2014 Emotional Eating

Hello! How are you this fine day? If you tuned into the recent Break Up With Dieting teleseminar, you’ll know that I joined forces with 14 women to discuss breaking up with dieting. But not in the sense that you don’t give a crap about your health and wellness anymore, rather it is the exact […]

read on →

Is Emotional Eating Simply a Habit?

4 June 2014 Emotional Eating

Emotional eating isn’t necessarily “bad/negative” – we eat to celebrate birthdays, we have a drink to celebrate a promotion – it’s emotional eating in excess that we need to pay attention to. Not to judge it, but to recognize when we do it and get to the WHY. It’s likely a response to a feeling […]

read on →

Why Supplements are Important to Your Healthy Lifestyle

2 June 2014 Uncategorized

Hi! Happy Monday. I wanted to start of the week by sharing with you a dose of health!  I want you to be the healthiest version of you and to live each day with the energy you desire as well as help prevent and prolong disease in your beautiful life!   The truth is even when […]

read on →