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Follow Your Gut

Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.

Episode 117: Does Fruit Make You Fat? Science Says...

Aug 31, 2021

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Summary

I can't count how many times in my career I've uttered the words, "No one is fat because of eating bananas."

I actually remember the first time I said it.

I had a client who ate virtually every meal out, who regularly drank 4-5 artificially sweetened ice teas at one sitting, and who was just getting into a workout routine.

They had a solid 60 pounds to lose and when I told them to eat a banana to fuel their workout their response was, "Don't bananas have a lot of sugar??"

Honestly, it hurt my...

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Episode 87: The Oldest Diet in the World and Why It Still Can't Be Beat!

Jan 26, 2021

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Summary

‘Eat more whole foods’ has become one of those weight loss platitudes that tends to go in one ear and out the other. Why? Because that truism has been around since the beginning of time (you know, when we had no option BUT to eat whole foods).

But if you struggle with cravings, if you struggle with weight that won’t seem to come off, if you find yourself constantly thinking about food, ‘eat more whole foods’ may be the most important advice you could employ to turn the...

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Episode 75: How to Eat MORE Calories (and Speed Your Metabolism) Without Reaching for Junk

Nov 03, 2020

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Summary

Between diet culture constantly telling us to eat less and move more, trends like intermittent fasting limiting the hours we can eat, and trying to include more and more plants in our diet, it can be shockingly hard to get ENOUGH calories in to lose weight. 

Believe me, I know that sounds bananas and borderline like an oxymoron, but it's true. You can eat TOO LITTLE, slow down your metabolism, and bring your weight loss to a standstill.

Truth be told, the clients that come to me struggling with...

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Whole30 Orange Chicken

Apr 19, 2019

Holy crap you guys, I got this INCREDIBLE recipe from Food Faith Fitness and it is absolutely stellar!!

If you are craving some naughty comfort food, but don't want the side of guilt, you've got to try this one out, trust me you won't be sorry. 

Ingredients

Sauce
  • 3/4 Cup 100% organic orange juice
  • Zest Of half a medium orange
  • 1 Tbsp coconut aminos
  • 1 tsp rice vinegar
  • Pinch Red pepper flakes
  • Salt and pepper
  • 1/2 Tbsp avocado or refined coconut oil
  • 1/2 Tbsp Fresh ginger, minced
  • 1...
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Guilt Free Brownie Recipe!

Dec 12, 2018

I'm telling you right now, you are going to look at the ingredients in this recipe and think, That's it... Kat's gone off the deep end. 

But I swear to you, these brownies are delicious, fudge-y, soft, and decadent. You would never think they were actually healthy for you.

Don't believe me? Give them a shot!

Ingredients

  • 1 15-oz. can reduced sodium black beans, rinsed and drained
  • 1 cup fresh spinach
  • 3 eggs
  • 3 tbsp coconut oil
  • 3/4 c coconut sugar
  • 1 tsp honey
  • 1/2 c cacao powder
  • 1 tsp vanilla extract
  • 1/2 tsp baking powder
  • 1/8 tsp...
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5 Step Zesty Chicken Recipe

Sep 16, 2018

Holy cow you guys, this recipe was one of those happy accidents where I had a touch of this and a handful of that and after throwing it all in the slow cooker... magic. This chicken dish is packed with flavor and zest, and is fantastic served over brown rice with a side of lemon roasted cauliflower!

Ingredients (forgive the guesstimates on the amounts, I eyeballed a lot with this recipe!)

  • 2-3 organic, boneless, skinless chicken breasts
  • 1 cup chicken bone broth
  • juice of 2 large lemons
  • 2 tsp curry powder
  • 1 tsp turmeric
  • 1 tsp...
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