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Health + Wellness

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January 3, 2018

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Hi! I'm Kate, a DC girl passionate about all things health + wellness. I'm current a graduate student pursuing my degree in integrative nutrition at Maryland University of Integrative Health. When I'm not studying, I'm globetrotting, working out, and helping people live their healthiest life.

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Moderator or Abstainer?

My Journey to Food Freedom

Eating Healthy While Traveling

First of all, my bowls are looking rough. Maybe I’ll invest in some when I get back. 🙈
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I’m leaving the country for a few months in 2 weeks (guess where!!) so I’m working on using things I have on hand instead of grocery shopping. As always, I’m trying to make the easiest things possible so I thought I’d share what I’m making along the way. Here’s what I made today: Korean flavor inspired ground beef (this is not what the recipe was called, but this is not an actual Korean dish so I changed the name) 😝
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This is the original recipe I started with: https://healthyrecipesblogs.com/korean-ground-beef
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& here’s how I adapted it based on what I had already:
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Sauce: Mix 1/4 cup of tamari with 1 tbsp of honey, 1.5 tbsp of arrowroot powder and .5 tsp of red chili pepper flakes
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Ground beef: Add 2 tbsp of garlic powder, 1 tbsp of ginger powder, & a pinch of salt and pepper to beef while cooking. After beef is cooked, turn heat to low and add sauce until it thickens. This happened really quick.
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Rice: Original recipe used cauliflower rice, but I used reg white rice. 2 cups of water per 1 cup of rice.
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I wanted some veggies so I added broccoli. I used @cascadianfarm frozen broccoli. It takes 7 min on the stove.
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I didn’t have sesame oil or green onions so I topped mine with sesame seeds and called it a day. ✌🏼

I know summer is almost over but hear me out: this

I know summer is almost over but hear me out: this scent is amazing. I talked about how Primally Pure is switching to a new blend soon and leaving this behind until next summer! I’m sure the fall will be great as well, but I’m obsessed with this and wanted to share it before it’s gone!
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About 3 years ago I gave up toxic products after reading about the harmful effects of synthetic fragrances like hormone disruption. Fragrances aren’t regulated in the United States like they are in other countries, so you honestly do not know what you’re getting.
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For the longest time I couldn’t find any kind of spray that was essential oil based, but still smelled good. I mean you can only use so many lavender essential oils sprays before you’re sick of lavender and never want to smell it again.
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This Primally Pure room spray is heavenly and a little goes a long way. It feels good to finally have something to keep my place smelling great without the toxicity!
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I also really love the oil for my diffuser and laundry. I add a few drops to my wool dryer balls to give the laundry a little scent boost since natural laundry detergents don’t leave much of one behind. You can do this with any EO, just make sure it’s a good quality one!
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I’m so thankful for brands like @primallypure that care about people’s health, but still make products that work! I linked these products in my bio 🖤
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#nontoxichousehold#nontoxicskincare #nontoxic #primallypure#household #roomspray#summer#nontoxicliving #instagood#essentialoils#handcrafted#cleanbeauty#greenbeauty#organichomeproducts#essentialoilblend#diffuserblends#home#essentialoils#essentialoilsforthewin#naturalproducts

Got a new plant baby… er, plant teenager. What s

Got a new plant baby... er, plant teenager. What should I name this beauty? 😍

Summer vibes✨
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Summer vibes✨
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Finally found an easy way to get my collagen daily. I don’t know about you, but putting collagen in my coffee or matcha doesn’t work for me because I can totally taste it. This is the perfect solution for me because it helps me stay hydrated out in the sun and has 10g of grass-fed collagen protein in it. Win-win for my skin, plus it tastes great. @flow
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How do you get your daily collagen? Let me know below! #hydration #summertimevibes #collagen

I’ve been off of Instagram for a month. It’s b

I’ve been off of Instagram for a month. It’s been a month of learning, undoing and discovering how I can best step outside of my world and take action. I didn’t want to get involved in a movement and then move on, I wanted to find something that I could take action on long term.
  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The food system in America is something that I have been angry about since I first started studying nutrition. Our food system is broken and it affects everyone, but it affects poor and minorities at a much larger rate.

Part of the problem is food insecurity. Predominantly Black and Hispanic neighborhoods have fewer full-service supermarkets than predominantly white and non-Hispanic neighborhoods. We know that a poor diet directly affects cognitive function, performance in school, sleep, and ultimately leads to a diseased state. If you are African American you are 80% more likely to be diagnosed with type 2 diabetes, over 4 times as likely to have kidney failure, and 3.5 times as likely to suffer amputations as whites. As someone who is passionate about nutrition, I cannot simply look at these statistics and look the other way.
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I’ve known this for a long time, but I’ve continually told myself I would take action when I had more time, more education, more resources, etc. That my friends, is privilege.
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I’m committed to being the change. I started volunteering with a center that gives meals out to people who are not able to afford or do not have access to healthy meals. This seems insignificant to someone like me who wants to change the world in a day, but small steps are better than no steps. I plan to keep moving forward and finding ways to continue to help. I also plan to continue the conversation about this here. We have to do better. 🖤 #blacklivesmatter #blackhealthmatters

It’s mental health awareness month! As much as I

It’s mental health awareness month! As much as I’d love to say that I am going to be sharing about mental health this month, I know the reality of it is, I’m not. I’ve shared so much of my mental health journey and I’m so thankful that it’s helped so many people, but right now I’m really looking inward, processing, and don’t have the capacity to share. Even though I’ve done a lot of work, my anxiety still ebbs and flows. There are months where it barely exists and there are months where it feels like I’m back to square one. I have faith that eventually the months will be much more like the former, but for now I’m embracing the different seasons and leaning into what I’m supposed to learn from them. I’m learning to give myself so much grace when things aren’t as far along as I feel they should be. As @laura_mckowen says in We Are The Luckiest, “You are human. Not an addict, or any of the worst things you’ve ever done.” I’ll add, you’re not anxiety, depression or anything you’ve been labeled. It might be a part of you. It might have been a part of you for so long that it starts to feel like your identity, but it’s not. You are so much more. ❤️❤️📷: @timmytor

I finally jumped on the Dalgona Coffee trend! ☕️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I thought this was going to be complicated to make, but honestly it’s so easy! This coffee isn’t something I’d have daily because I try to avoid sugar in the morning, but it was a really fun treat. I want to try it with monk fruit so once I get my hands on some, I will let y’all know how it goes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s what I used:
2 tbsp decaf instant coffee (it has to be instant coffee, but you can use caffeinated)
2 tbsp organic cane sugar
2 tbsp boiling water
@wholefoods unsweetened vanilla almond milk
Pumpkin pie spice
Cinnamon Stick ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Combine instant coffee, sugar and boiling water and whisk/mix until fluffy. I used my kitchen aid mixer, but you can use a hand mixer or even mix with a spoon. Just FYI, if you’re using a spoon, it’s going to take a while! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fill glass almost full with your milk (you can make it hot or iced) of choice and top with fluff! I added pumpkin pie spice on top with a cinnamon stick to give it some flavor and it was delicious! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you tried your own spin on this? If so, let me know what you used below!
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#dalgonacoffee#decafcoffeee#decaf#decafforlife#goodmorning#decaf#coffee#icedcoffee#coffeelover#dalgonadecaf#pumpkinspice

A healthy, filling @dailyharvest smoothie that tas

A healthy, filling @dailyharvest smoothie that tastes straight up like a chocolate milkshake. Trying to eat healthy for the last few weeks has been a little rough because I’m stressed and when I’m stressed I’m not exactly craving veggies all day. These have seriously been a life saver for me because I’m still getting clean ingredients and nutrients, but also satisfying cravings. I used to be all about denying cravings - but when I do that then I’m left feeling like I want even more so these are a prefect solution.
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Times are so crazy right now and for the most part I’m avoiding social media and trying not to go to any public places - including grocery stores. I’ve been doing 99% of my shopping online and letting it come straight to my door. Real talk, I don’t hate it lol.
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If you’re looking to try some of these smoothies delivered to your door, you can use the code KATESWHOLELIFE for $25 off your order ❤️ HMU if you want recs.

I have been kinda quiet here lately. I’ve been s

I have been kinda quiet here lately. I’ve been sick, pretty stressed and honestly just really trying to take this time to heal things that are coming up. Is this something you’re good at or are you an escape artist like me? 😝🤍 @drrebeccaray

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