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Kate's Whole Life

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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

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

Vitamin C is all the buzz these days with immune b

Vitamin C is all the buzz these days with immune boosting supplements so I wanted to take a deeper dive into Vitamin C this week! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So what exactly does it do? A few important functions: boosts immune system, powerful antioxidant, helps iron absorption ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dosing: The recommended dosing for Vitamin C (adults) is 90mg for men and 75mg for women, however the recommended dosing by many doctors and experts is much higher. The side effects of taking too much Vitamin C are diarrhea and abdominal pain, while some studies have shown very large doses to cause kidney stones, it’s rare. In order to reduce abdominal pain, you can take the supplement with food, divide up dosing and/or take buffered forms. If you have an iron storage disorder, taking too much Vitamin C can cause iron toxicity. For prevention (not treatment) I’ve seen experts recommend anywhere between 1,000mg-6,000mg per day, up to bowel tolerance. Start small and work your way up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Foods high in Vitamin C: Red peppers (95mg), 6oz OJ (93mg), 1 cup strawberries (85mg), Orange (70mg), Kiwi (70-90mg) food alone will not be enough if you’re looking to take large dosages. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Supplements: The best way to supplement Vitamin C is through an IV, however it’s expensive and not readily available for everyone. The next best absorbed are liposomal forms. There are a lot of great brands out there - make sure to read the ingredient label for unnecessary ingredients like soy, artificial colors, etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Co-supplementation/Interactions: If taken in high doses, supplement ~2mg of copper/day. Vitamin C and E function together as antioxidants so if taking large doses of one, supplement with other. Large dosages of Vitamin C can increase aluminum absorption. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope this was helpful for you, lmk what vitamin or mineral you want to see next! 🍊🍋

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!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
#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

Let’s talk hydration💧
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Staying hydrated has

Let’s talk hydration💧
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Staying hydrated has always been a huge struggle for me because I am rarely thirsty and drinking water is so boring to me. It started when I was a kid in swimming and I seriously refused to drink water until I discovered that I liked Fiji water in high school and insisted that was the only kind of water that I would drink [my poor mother].
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Lately, I’ve been on the go more and making it a point to stay hydrated because dehydration can cause symptoms that feel like panic and can trigger anxiety, which ya girl does not need. These @jrinkjuicery waters have been great for me because I can throw them in my purse on the way to work and have something fun to sip on during the day with a little added flavor and no sugar. Also, this glow water has collagen in it which I usually hate because I can taste it, but not in this one!
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Staying hydrated is so important for your health, plus it makes your skin look more plump as an added bonus. 💁🏼‍♀️
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What about you, do you find water boring or is easy for you to drink? Do you have tips + tricks to get more water in? Lmk in the comments below! .
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#hydration#jrink#nutrition#glow#hydrationtips#dcliving#jrinkjuicery

Still dreaming about @minibarbyjose – where you do

Still dreaming about @minibarbyjose - where you don’t even have to feed yourself😂
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Seriously though, the food and experience were incredible. Plus, they have non-alcoholic pairings with the menu and amazing seedlip cocktails next door @barminibyjose 🍸 Grateful for all the places stepping up their mocktail game around dc 🥂 #dcwithkate .
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#dclocal #dcwithkate #dclife #michelinstar #minibar #dcfoodie #dcfoodscene #dcfood #sober #soberindc #cocktails

I get a lot of questions about supplements so I de

I get a lot of questions about supplements so I decided to start something called #supplementthursday where I talk about a different supplement every Thursday.
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I’m going to talk about different types, how to find good quality ones, the recommended daily amount of different vitamins and minerals, etc.
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I was hesitant to do this for a long time because taking supplements can cause more good than harm in certain situations and I don’t want people to just randomly take things I talk about, but I also was baffled at all the horrible ingredients that were in the supplements I got from my doctor recently. After bringing it up to her, she asked me to educate her on where to find good ones so I thought why not do the same here.
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I put a question box on my story if you have any specific questions ✨
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#supplements #supplementquality #qualitysupplents #vitamins #minerals #vitaminsandminerals

For most of my adult life I have escaped from the

For most of my adult life I have escaped from the things I didn’t want to deal with in one way or another. It manifested in a variety of ways at different times - traveling constantly, partying, drinking, working 24/7, relationships, etc. This year I’ve committed to dealing with my shit and not escaping. It’s been hard. Really hard, but the more I handle things head on, the more empowered I feel & the easier it is to deal with the next thing. Creating a life that doesn’t just look good on the outside, but feels good on the inside is a lot of work, but it’s already proving to be so, so worth it. 🤍
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#soberlife #createalifeyoulove #healing #soberliving #mentalhealth #anxietyrecovery #mentalhealthawareness

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