Dietitian Katie

01/04/2023

Just a handful of my favorite pony moments in time of 2022 🫶🏻

The last year gave me a lot to ponder and grow from. I don’t even feel like the same person I started the last year as and I think that’s a really good thing.

2022 was tough, right until the end of it. The horses are what continue to get me through the hard times and provide the best distraction.

I don’t usually reflect this hard or make many New Year’s resolutions. And I’m not sure that I am, but I do have some plans to move me forward. Truly attainable, exciting plans.

One of them is to ~officially~ grow this business dream of mine. And I’m excited to figure out what it can be.

So 2023 resolution-setters, I’m with you. Happy New Year friends 🎉

12/10/2022

🎄Holiday blog post alert🎄

Well we’re knee deep into the holiday season and rounding the final stretch! (Who else still needs to Christmas shop 🙋🏻‍♀️🙈)

If you’re finding it difficult to navigate all of the holiday treats & yummies without guilt - I’ve got some tips for you. Just a quick 5 min read! Link to this blog post:

https://www.dietitiankatie.com/post/low-stress-healthy-eating-tips-during-the-holidays

Happy Holidays!! 💕

09/19/2022

Hey friends! It’s been a while!

Just wanted to give a lil update….

𝗜’𝗺 𝗯𝗮𝗰𝗸 𝗯𝗮𝗯𝘆 🤪

While I’ve been focusing on my full time dialysis job lately and other life stuff, I’m gonna be using this platform again!

𝐖𝐢𝐭𝐡 𝐭𝐡𝐚𝐭 𝐛𝐞𝐢𝐧𝐠 𝐬𝐚𝐢𝐝, 𝐈’𝐦 𝐚𝐥𝐬𝐨 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐚 𝐛𝐥𝐨𝐠 𝐟𝐨𝐫 𝐞𝐪𝐮𝐞𝐬𝐭𝐫𝐢𝐚𝐧𝐬! 🐴

I’m continuing my vision of merging my two passions into one. ♥️

Horse world 🤝 nutrition world

With this blog, I also hope to provide useful content to other athletes and whoever the posts resonate with.

So expect nutrition tips, meal & snack ideas, nutrition myth busting, and whatever else I feel like.

I’m not sure where it will go from here, but that’s where it’s starting. I have several ideas in the works & I’m excited to be back here!

With that being said, my website is currently getting a makeover so stay tuned. 💅🏻

Anddd I’m totally taking suggestions for blog posts! Nutrition topics, meal/snack tips, fitness-related, hydration, vitamins, etc. DM me your ideas! Lemme know what you wanna know more about. 🫡🤓

11/26/2021

Friendly reminder that you don’t need to “diet” today or “work off” yesterday’s food.

I know it seems like the right thing to do, but you’re much better off simply getting back in your normal routine when you feel ready.

It’s perfectly okay to enjoy alllll of the foods and family time during the holidays. It’s also okay to feel overly full sometimes. It’s even ok to eat leftovers today. 😉

What’s not okay is shaming yourself or others for their food choices. Or commenting negatively on your or someone else’s body.

Give yourself grace to enjoy a slice of pie just because you want to. It can take time to get to that place and that’s ok too.

Know that our bodies are adaptable and you can listen to your body. Hunger and fullness cues can be trusted!

That’s all. Enjoy! ✨🥰

10/31/2021

Hi friends! It’s been a while!

And I have some exciting news to share. 🤗

For those who know me well, you know horses have always been one of my biggest passions.🐴

Nutrition is my other biggest passion. 🥗🍕🌮🥕🍅

I’ve decided to take my private practice in a direction that combines both of my passions together.

I wish I could say it was a no-brainer, but really I’ve thought about it quite a lot, lol.

🔅𝐈’𝐦 𝐞𝐱𝐜𝐢𝐭𝐞𝐝 𝐭𝐨 𝐚𝐧𝐧𝐨𝐮𝐧𝐜𝐞 𝐭𝐡𝐚𝐭 𝐈 𝐰𝐢𝐥𝐥 𝐧𝐨𝐰 𝐛𝐞 𝐨𝐟𝐟𝐞𝐫𝐢𝐧𝐠 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐞𝐪𝐮𝐞𝐬𝐭𝐫𝐢𝐚𝐧 𝐚𝐭𝐡𝐥𝐞𝐭𝐞!🔅

As equestrians, we make sure our horses are nourished with the best grain, hay, and supplements. 🌱

But what about yourself? Your horse is an athlete and so are YOU! 💪🏻🏃‍♀️

Other sports athletes have nutrition coaches and it’s time equestrians do too. Our sport is no different in the way that nutrition can play a huge role in performance.

But, it’s no secret that equestrians have unique and busy schedules that get in the way of prioritizing their health. ❌

As a fellow equestrian, I’m here to help guide you to your personal health goals that have been on the back burner for way too long.

Whether it be weight loss, performance nutrition, help with meal planning, or simply feeling confident in your food choices - I’ll guide you through it all!

My services include completely customized nutrition packages formulated for your body, fitness program, lifestyle, and schedule.
Also included are:
• virtual weekly/biweekly check ins
• personalized macros
• meal and snack planning assistance
• food journal reviews
• access to my favorite recipes
• unlimited chat support

❗️𝐈 𝐡𝐚𝐯𝐞 𝐥𝐢𝐦𝐢𝐭𝐞𝐝 𝐬𝐩𝐨𝐭𝐬 𝐚𝐯𝐚𝐢𝐥𝐚𝐛𝐥𝐞, 𝐬𝐨 𝐩𝐥𝐞𝐚𝐬𝐞 𝐃𝐌 𝐦𝐞 𝐢𝐟 𝐲𝐨𝐮’𝐝 𝐥𝐢𝐤𝐞 𝐦𝐨𝐫𝐞 𝐢𝐧𝐟𝐨. 𝐄𝐯𝐞𝐧 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐚𝐧 𝐞𝐪𝐮𝐞𝐬𝐭𝐫𝐢𝐚𝐧, 𝐈 𝐡𝐚𝐯𝐞 𝐫𝐨𝐨𝐦 𝐟𝐨𝐫 𝐲𝐨𝐮 𝐭𝐨𝐨!

It’s time to finally feel comfortable making food choices and prioritize your health! 🥰

09/28/2021

Super awesome & quick 5 min video!

Put down the cayenne-lemon water and step away from the herbal tea. Cleanses and detox products like these don't remove toxins, says Dr. Jen Gunter, and some of them may even be hurting your health. Learn how your body rids itself of harmful substances and what you can do to keep this system running...

06/13/2021

Check out this blog post I wrote for Fig! And while you're there, check out Fig's unique browser extension that makes shopping for dietary restrictions sooo much easier!

Is a gluten-free diet right for you? We've outlined what you need to know when starting a gluten-free diet.

05/13/2021

What if you could trust yourself enough to never start a new diet again? Can you even picture that? 🧐

It seems almost impossible given diet culture today, right?

“Eat this, not that”

“Carbs make you fat”

“That causes cancer”

What the heck man?!?!! 🤯

First off, become a selective consumer of information. If it seems extreme or too easy, I’ll tell ya right now - it’s bogus. 🤦🏻‍♀️

Secondly, pretty much anything in moderation is going to be okay for you. The second you start restricting or removing from your diet (unless medically necessary of course), you start a never ending dieting cycle. ♻️

Because what happens when you do get your hands on one of those “bad” foods? You eat “too much”... you feel out of control... and you’ll tell yourself “never again”. ❌❌❌

I’ll bet you want to eat the foods you love again some day! How realistic is it that you’ll never eat those foods again??

The secret is that you’re not going to be successful or maintain your weight if you don’t learn how to listen to your body at some point. Learning how to eat in a way that satisfies your body and soul is the most important part of losing weight. ✨✨✨

This is what I work with my clients on. 🤗

We take gentle steps to get you back in tune with your hunger hormones, feeding your body and soul, and trusting yourself again. ❤️

Diet culture doesn’t teach you any of this. Strict plans and restricting your foods only works for so long. Food shouldn’t control you.

If you’re ready to break the cycle - apply to work with me! Link to my application is in my bio. 🥰

05/02/2021

It may be springtime but here in FL, it’s actually always summer. ☀️🌴

This is a spin on my Mom’s family recipe for “Summer Pasta”. Gluten-free of course. 😏

It reminds me of summer in NY and using our fresh home-grown tomatoes 🍅 The secret is definitely to use all fresh ingredients - fresh tomatoes, fresh mozzarella, fresh basil, and fresh garlic. Then let the ingredients all soak together before you add the pasta and toss it all together. Delish!

I suggest using high protein pasta like to make it a complete meal. You can also add in some chicken. This dish is fairly low in protein with regular pasta otherwise, so you can use it as a summery side dish and pair it with a protein source. I served it with some GF garlic bread and a fruity cocktail. 😇

👉🏻Here are the details:
• 1 Box of Banza pasta (any shape)
• 1 Cup fresh mozzarella cheese
• 1/4 Cup extra-virgin olive oil
• 2 Tbsp balsamic vinegar
• 2 Cloves of garlic, minced
• 2 Tbsp fresh basil, chopped
• 2 Cups of fresh tomatoes of choice
• Salt and pepper to taste

1. Bring a pot of water to boil and cook your pasta.
2. Add minced garlic, chopped tomatoes, basil, mozzarella to a large bowl. Add in olive oil, balsamic, and salt and pepper to taste.
3. Let the flavors marinate together for at least 15 minutes before adding pasta.
4. Once pasta is done cooking, drain it and add to the large bowl. Toss the ingredients together and enjoy!

Sprinkle with parmesan and more basil as needed. The pasta is great cold as leftovers or warm (cheese gets kinda melty). 😋

Lemme know if you try it!

04/16/2021

So you’re ready to change your diet and become your healthiest self? 🤩

But have you considered changing more than just your diet? 🤔

Whether you’re trying to lose weight or change your lifestyle, both your mental AND physical health need to be considered. It’s not all about the food!!

Think about riding a bike with a flat tire. Sure, you may be able to get somewhere, but you won’t get very far! 😵

Truly, looking at parts of your lifestyle other than just the food you’re eating will ultimately make you more successful at losing weight or simply becoming your healthiest.

👉🏻 I’m talking about your sleep quality, stress levels, physical activity, happiness & mental state, and overall environment.

❌ Poor stress management and poor sleep habits can disrupt your hormone levels and cause increased inflammation in your gut, decreased cognitive performance, decreased energy levels, and make losing weight really hard.

❌ Fitness can help you manage this stress, but how do you have the energy to workout when you’re running on empty?

❌ When it comes down to it, all of these lifestyle factors also affect your food choices.

What you need to do is identify what areas you may be struggling with and then slowly work at them. It will take time! And that’s okay.

Habits are created from flexing a “muscle” aka making a certain change consistently. That’s how these habits are created for life.

But you don’t have to do it alone.

That’s what I’m here for.✨
I coach my clients and support them to turn habits into a lifestyle. We identify small, realistic goal, and then we work on them together over time!

Need help figuring out where to get started?
Send me a message or fill out my application today to let me help! ❤️

03/31/2021

I’ll be honest with you.

I like to cook and I don’t like to cook. You feel me?? 😆

Mostly, I prefer to put together healthy & super easy meals. I take pride in my creative, but minimal effort combinations. 🤩

▶️ Swipe and save this post for your next grocery store trip!

Do you see a theme here? Every meal has protein, fiber, and healthy fat!

I give all of my clients my Eating Healthy Guide for Busy People for ideas for quick meals that are dietitian approved and gluten-free (but can be modified to include non-GF foods too). The guide gives you sooo many ideas to mix and match.

We’re all busy, so why not make weight loss easier. Decide what easy, healthy foods you can always keep on hand. Prepare things in advance as you can and when you can’t, at least have a plan. 🧐

Interested in learning more about how you can reach your goals? Send me a DM 🤗

03/10/2021

Happy Registered Dietitian day to all my fellow RD peeps! 🥳🥳🥳

Trying to figure out the difference between a “nutritionist” and a “dietitian” can be tricky.

Registered Dietitians:
🔹 Earn a bachelor’s degree in nutrition/dietetics
🔹 Complete at least 1200 hours of supervised practice in a variety of settings
🔹 Pass a national boards exam to become an RD (hard af btw 🥴)
🔹 Are licensed to practice in their state, per state requirements
🔹 Hold the legally protected title of RD or RDN
🔹 Obtain a Master’s degree or will soon be required to by 2024
🔹 Continue to pursue pertinent education credits cause the learning never stops 🤓
🔹 Practice according to evidence-based guidelines and a professional code of ethics

👉🏻 Every RD is a nutritionist, but not every nutritionist is an RD. Anyone can call themselves a nutritionist without any sort of nutrition education.... Please be a mindful consumer of information. 😉

RDs are considered to be the “experts” of nutrition. When in doubt, ask an RD. 🤗

I truly couldn’t see myself doing anything else with my life. I’m so grateful for my patients and clients that allow me to do what I love. 🥰