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Whole Lovely Life

Nutrient Dense Smoothie Roadmap (FREE PRINTABLE)

Happy New Year! I hope you all had a blessed Christmas and holiday season.

I don’t know about you but I am excited for 2021. Not because 2020 was a bad year but because 2020 was such an amazing year. I experienced so much growth this year, I learned a ton, was blessed to be with my sweet son H for distance learning, we sold our house, are in the midst of building a new house. And, because all in all 2020 was an incredible year!

Our reality is truly shaped by our mindset and perspective.

So many people have been waiting patiently for 2020 to come to a close. But, the reality is we all have the power to be happy with the moment we are in regardless of the external factors we don’t have control over.

I hope 2020 was a good year for you as well!

This is the first year I feel like I am heading into the new year already on the path to accomplishing so many things. For so many years I would put things off or say, “I will start on Monday or next month.” No longer!

Each day we have an opportunity to start whatever it is we want to start that will improve our lives, our health, and our situation. I will be sharing more in a later post about what I plan to work on in 2021 but for now, I thought I would kick the new year off with a FREE PRINTABLE.

I created this Nutrient Dense Smoothie Roadmap to help you create yummy smoothies at home so you can keep things exciting and get in your daily nutrients. Focusing on nutrient-dense foods is a simple way to nurture your body which makes it easier to stay away from things our bodies don’t need. When our bodies are nourished they won’t crave processed junky food.

One of the easiest ways to get more nutrients in your body is to consume a nutrient-dense smoothie every single day. If you are working to eat healthier in 2021 instead of initially focusing on removing the bad stuff start by focusing on adding in some good stuff.

A smoothie is a great place to start!

Make a daily smoothie a non-negotiable and I promise your eating habits will slowly shift to craving clean whole foods. Over time it will be so much easier to say no to the junk and move towards healthier habits. Taking small steps vs. starting an intensive, restrictive program will lead to true lasting results. So many people make it a goal to get healthier each year but find themselves in the same place heading into the next year. I truly believe small steps lead to huge results.

Grab your free printable today by clicking the image of the roadmap above, fill your cabinet and fridge with some of these nutrient-dense staples and then start blending in your kitchen!

Cheers to 2021!

You found my Nutrient Dense Smoothie Roadmap but are following the Autoimmune Protocol (AIP). You can find an AIP compliant version of this roadmap along with tips on making AIP compliant smoothies HERE. 

In Love, Health + Gratitude,

Katie

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The perfect winter bowl. Minnesota wild rice, shre The perfect winter bowl. Minnesota wild rice, shredded crock pot chicken, roasted carrots, celery, micro greens, pomegranate, lemon, olive oil and a dusting of sumac from @nyshuk . So delish!
Meet Byrdie Flora. We are going to call her Byrdi Meet Byrdie Flora.

We are going to call her Byrdie. Every dog needs a middle name don’t you think? 🙂 H came up with Flora on his own and I love it! 

Byrdie is quickly filling the void in our home and bringing so much fun and happiness. If you want to follow along on all things corgi puppy feel free to follow @byrdiethecorgi . H thought she needed her own Instagram account. It will be fun place to share all her adventures. :)
It's been a while. I hope summer was amazing for a It's been a while. I hope summer was amazing for all of you. We had a very busy but good summer. 

Sadly, in July, we had to say goodbye to our sweet Luna. It was one of the hardest things I have ever done. Not doing what was right for her, but just getting to that moment. I kept wondering how I was going to get through it? What would it be like? I did not want her to suffer, and I had no idea how I would know when it was time. But I did. Getting to that point was awful. But being by her side when it was time to say goodbye was oddly easy. It was a relief. Luna was my first pet (besides two hamsters after college 😂) and she was so special. She will always be special. Pets are such a blessing in our lives. I definitely feel blessed we had Luna as long as I did. She was almost 14! 

Seeing H go through losing Luna was hard. He loved her, but at the same time, only really knew her as an older dog. We had talked a bit before Luna passed away about whether or not we would get another dog. He really wanted one, and I did too. I thought I would not be ready for a while. We originally thought next spring, but the house felt so empty after Luna was gone. So guess what?

We welcomed a new corgi puppy home a week ago. It's crazy how we found her, and it happened really fast, but she is perfect for our family, and H is having so much fun with her. And she is a red headed tri-color just like Luna! We found her in South Dakota, so H and I took a little road trip to pick her up. She was born as a single puppy with no littermates. H thought that was super cool when we found out and said, "My new dog is an only child too." Anyway, life just got a little crazier but in a good way! This is one of my last pictures of the three of us and I just love it. She had a good day lounging in the sunshine and so did we.🤍
When DrNatura reached out to see if I wanted to tr When DrNatura reached out to see if I wanted to try their 30 Day Colonix Cleanse it looked oddly familiar. After taking a look closer I realized I did this exact cleanse in 1999. A friend at the time told me about it and I was just starting to get into "health" stuff. At the time I had horrible stomach problems as did my friend and since she loved it I thought I would give it a try. From what I can recall I had a great experience so I decided to try it again. This time going into it in a good state of health but still finding it beneficial.

I know there are mixed thoughts on cleanses like these so when I consider any product I do a lot of research. Given this product has been on the market for a very long time it is easy to find countless reviews. My recommendation is to always do your own research and work with a healthcare profession. This will enable you to determine what products are the right fit for you based on your current health state and health goals. Don’t just take my word for it. Do your own research. 

If you are interested in learning more you can read my full review linked in my bio and stories!

And, if you are interested in trying the DrNatura Colonix 30 Day Cleanse or any of their products you can use CODE: KATIE15 to enjoy 15% OFF of your purchase. This code NEVER EXPIRES!

Happy Thursday!
Comfort might feel cozy, but too much of it can hi Comfort might feel cozy, but too much of it can hinder our growth and fulfillment. Here are 6 Ways Comfort Can Be Detrimental To Your Health and 6 Ways To Create Purposeful Discomfort In Your Life. On the blog I am sharing more about this and how the brain plays a role in our avoidance of all things uncomfortable. Link to the post in my bio. 

Let's get comfortable with being uncomfortable. What is your favorite way to create a little discomfort in your life? Happy Monday!
🤍 🤍
Sharing a little Luna update on my stories. So man Sharing a little Luna update on my stories. So many of you have asked how she is doing and have sent the sweetest notes. Thank you! She will be getting all of the treats her little heart desires and lots of love. 🤍
Have a ton of random veggies in your fridge? My fa Have a ton of random veggies in your fridge? My favorite way to make sure I don’t waste leftover veggies is the roast them with a little olive oil and any seasoning I’m feeling in the moment. 

▫️INSTRUCTIONS▫️

-Preheat oven to 425°F.
-Chop leftover veggies.
-Toss veggies with a drizzle of olive oil.
-Season with herbs, spices, salt, and pepper.
-Spread on a baking sheet, ensuring they're not overcrowded.
-Roast for 20-25 minutes until tender and slightly caramelized.

What is your favorite way to use up leftover veggies? Happy Tuesday!
#maralabspartner Throughout my adult life, I have #maralabspartner Throughout my adult life, I have had a love-hate relationship with supplements. I have been through periods where I take them consistently and periods where I don’t use them at all. I think my biggest issue is finding a supplement company I can truly trust and not over complicating things by taking more supplements than I need.

I recently promised myself that I would not buy any more supplements until I used up everything I currently have. While I finished using what I had I re-evaluated what I really needed and then researched like crazy to find a company I trusted. I will be sharing my new supplement line up over the next few months along with why I am taking what I am taking. 

To start I have added a number of supplements from Mara Labs. Some have replaced ones I was already taking but the Mara Lab version is much higher quality. Their supplements are  backed by evidence-based research and provide cellular benefit due to proven bioavailability and bioactivity. This means that when you take one of their supplements, it is not only making it into your bloodstream, but it is entering your cells.

They have a number of amazing supplements but the one they are most known for is BrocElite. It is the only broccoli supplement on the market offering naturally derived stabilized sulforaphane in a capsule (as opposed to the precursor, glucoraphanin). I am overjoyed to have found a supplement that can help me easily consume this amazing ingredient!

Sulforaphane or SFN for short was discovered in 1992 by researchers at Johns Hopkins University. It is considered one of the most powerful antioxidants on earth. It has been shown to reduce free radical damage and inflammation at the source. In just 2 capsules you get the equivalent of approximately 3oz of broccoli sprouts!

In my stories I am sharing more of the amazing benefits of Sulforaphane and in my bio I have linked a blog post and detailed review of all of Mara Labs amazing supplements

If after doing your own research you are interested in trying BrocElite or one of their other supplements you can save 10% with CODE: WholeLovelyLife which NEVER EXPIRES and can be used every time you purchase!
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  • About
    • Bio
    • My Ankylosing Spondylitis Story + Iritis (Pre-Healing)
    • My Ankylosing Spondylitis Story + Iritis (Post-Healing)
    • Contact
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  • Coaching
    • Work With Me
    • What Lead Me To Coaching
    • My Approach To Coaching & FAQ
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