Gotta treat yourself

*Basil and rosemary infused Bloody Mary's with feta cheese stuffed olives, a spicy pickle and a side of St. Archer Blonde Ale was this weekend's splurge moment. Moderation is everything. It's impossible to eat stalks of kale and drink nothing but water 24/7. Treat yourself and understand it's all about balance. Don't feel guilty or ashamed for allowing yourself to indulge otherwise what's the point if you can't enjoy it? Life is waaay too short. Enjoy every sip and bite and don't think about tomorrow. Enjoy the moment for the moment is the only thing we actually have. No one knows what tomorrow will bring. Eat well, treat yourself, exercise, be kind, get tons of sleep, make time for yourself, drink lots of water, read a book, be thankful for what you have and enjoy your friends, family and loved ones*

-Kate

It's all about your diet

I am a huge Bob Harper fan as I believe I've mentioned before. I love the workouts he puts people through, he's just the right amount of intense and he has great tips for weight loss and overall health. I just recently read this article about how yes, exercise is very important and can aid in losing weight. However, the emphasis is on your diet. Click here for the full article.

Those people that think well I am going to eat this massive burger and fries because I will run afterwards so it's OK.... are waay off. No, it's not OK. A mindset like this will not only prevent you from reaching your long term weight loss goals, but you are damaging your body. Eating foods that have absolutely zero nutritional value baffles me and I don't understand it. It's such a waste and you have so many opportunities to fuel your body with amazing nutrients so why put something into your system that only harms you? I don't understand it. 

Enough with that rant. The point I want to make is simply that what you eat is way more important than how much you exercise. The key to making this work is to find new and creative ways to incorporate healthy foods/recipes into your life. Otherwise, you will go right back to that juicy burger and fries...because it tastes so good. Why settle for cardboard? If you can continue to create new dishes and constantly try new things, you are more likely to stay on your path to wellness. Eating healthy doesn't have to be boring.

I am planning on sharing many more new and fun healthy recipe ideas in the near future so stay tuned and get excited!  

I've posted this pic before and it speaks volumes.

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Real food = healthy mind = healthy body = HAPPINESS

-Kate

Instagram @fitnfreekate

*Black bean veggie burger with spicy salsa and a side of sauteed kale and spinach with some garlic and pepper. Perfect lunch!*

-Kate

Monday Pic of the Day!

 

*5 pounds of fat compared to 5 pounds of muscle...if that isn't motivation I don't know what is!*

 

Stay positive, make little changes every day and always believe in yourself. You CAN have the fit and healthy body you've always wanted. It just takes some dedication and a lot of heart.

 

Happy Monday!

 

 

 

-Kate

 

 

 

 

 

 

 



Instagram @fitnfreekate

*Grilled chicken sauteed in extra virgin olive oil, red pepper flakes, garlic, sea salt, pepper and steamed broccoli with lemon juice, and a nice glass of cab while watching Bill O'Reilly. With an amazing vanilla candle for ambiance of course. Perfecto*

-Kate

Monday Pic of the Day!

* I thought this was very appropriate for the whole theme and purpose of my blog. People can be absolutely beautiful on the outside but lacking depth, strength and a good character on the inside. It's so important to continue to strive every day to be the best you can possibly be, to understand the importance of physical fitness without forgetting about also improving yourself internally, and to be your own biggest fan. There is nothing more beautiful than true self acceptance*

Happy Monday to you all!!!

-Kate

Instagram @fitnfreekate

*Homemade granola, raspberries, blueberries & goji berries. Perfect snack*

Oil Pulling

Have I got your attention now? What a weird and confusing title for a blog post huh? If you are familiar with oil pulling than first off, good for you! A+ ...If you are not, I'm sure you are just dying to know what the hell oil pulling is. 

I wasn't aware of this unique practice until only a few months ago. As you probably already know by now, I'm completely in love ( it used to be infatuation but now we are on a much deeper level) with coconut oil. The health benefits are off the charts and you can use it for SO many different things. The list is seriously endless and continues to evolve and grow. 

So another use for coconut oil is oil pulling. What the heck is it you ask? It's simply taking 1 tsp (start with a 1/2 tsp if you need to) and swishing it around in your mouth, gums and teeth for anywhere from 10-20 minutes then spitting it out. The longer you do it the better but when I first started doing it, I could only do it for about 10 minutes because my mouth got too tired. Maybe it's just me? Probably... 

After you spit, rinse your mouth out with warm water and brush your teeth. You will instantly feel refreshed and clean.

So, why oil pulling? 

 There are many different reasons people choose to participate in the oil pulling activity. The most basic way I can describe it is your mouth is full of all sorts of bacteria. When you swish the oil around the bacteria literally get stuck in it. Then when you spit it out, out goes the bacteria. 

Here are a few health benefits:

 Removes bacteria, toxins and parasites that live in your mouth 

Pulls congestion from your throat and loosens up your sinuses

 Reduces plaque and gingivitis
Helps with bad breath 

Stronger gums and whiter teeth

A form of detox and rejuvenation

A few tips:

DO NOT swallow it

Make sure to swish it around to all areas but try and avoid the throat
When you are finished spit it out in the toilet or the trash- not the sink

Doing it while in the shower makes time go by faster. I know I have ADD but I get really bored when I'm just standing there waiting to spit. 

You can use other oils such as sesame or sunflower but I recommend coconut oil because it's antimicrobial and tastes better :)

For more information, click here  

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Get your oil pulling on this weekend and start to reap the benefits!

-Kate

Guilt-free granola that will knock your socks (and boots) off!

I've always been super picky about granola. I'm not sure why. I've never really fallen in love with it. And it seems like the only granola I actually LOVED was when I was on vacation somewhere or at a restaurant where they refused to give me their "secret recipe." Understandable, I guess ;)

In my experience, the majority of granola is either jam-packed with crazy sugar additives, is super high in cals or just tastes like cardboard. So...I was lucky enough to steal this recipe from my sister Heather who is famous for coming up with the most creative and healthy (but still mouth watering) recipes! This homemade granola is nutritious, tasty and will leave you wanting more and more. Trust me.

Preheat oven to 325

2 cups of old fashioned oats

1/2 cup nuts- I used cashews since I LOVE them and that's what I already had at home

1/4 cup seeds (I used pumpkin seeds and sunflower seeds)

1/4 cup dried fruit (optional but I used goji berries)

2-3 tbsp of honey or maple syrup or both

2 tbsp. coconut oil- if its solid because of the temperature in the room don't worry it will melt when you combine everything together

1/4 cup of unsweetened coconut flakes 

1/2 tsp vanilla extract

Pinch of salt

*Combine everything in a big bowl with your hands and make sure to really incorporate the coconut oil if its not liquid just so there aren't any huge chunks!

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Put on a baking sheet in a thin layer and bake 10 minutes then pull out, stir it up and flip what you can with a spatula and put it back in for another 5 minutes to cook it evenly. You want it lightly golden but not too brown or it will taste a little burned and we don't want that!

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And here she is...beautiful bowl of granola made with love. Add this to some plain Greek yogurt with some blueberries and you are set for heaven :) Enjoy!!

-Kate

Instagram @fitnfreekate

*My miscellaneous lunch today! Quinoa spelt cakes, red bell peppers, chicken, avocado w/red pepper flakes & pepper, yellow lentil hummus and spicy salsa. Variety is key!!*

-Kate

Monday Pic of the Day!

*Believe in yourself. Follow your heart. Push your limits. Accept your flaws. Embrace your free spirit. Trust your instincts. Learn from your mistakes. Love. Laugh your buns off. Appreciate what you have. Trust yourself. Enjoy every bit of this crazy roller coaster we call life*

-Kate

Instagram @fitnfreekate

*2 eggs with sauteed coconut oil, kale, spinach, onions, garlic, sesame seeds, salt n pepper with my very last cup of Kona coffee from my Hawaii trip with cinnamon, stevia and a splash of 1/2 and 1/2*