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Live Better with Kat Detter

~dietitian approved wellness tips and tricks to inspire YOU to live a better life~

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How do you handle your emotions?? . . . Lots of us wellness social media promoters talk about self care. Self care is caring for yourSELF, and naturally, I think many people look at self care for what it does on the outside—physically...when in reality, it does SO MUCH for the inside, namely your mind. . . . Take a moment and think about what’s been going on in your life recently...are you struggling with anything? Finances? Relationships? Career/school choices? Work stress? . . . Now let’s dig a little deeper and think how we can overcome those trials...what can we do to make all those negative feelings go away? . . . I am a spiritual person, so naturally my number 1 stress relief comes from talking to Jesus. He can help you overcome ANYTHING. . . BUT I believe God gave us tangible ways to overcome stress. Here are some of my faves, and a lot of what I did this weekend! 1️⃣exercise: find something FUN and do it! It doesn’t have to be running or biking if you don’t enjoy it! I can’t stress that enough. Find what you LIKE and it will be 100000x more effective for your mind. 2️⃣read a good book: something that uplifts you. Something that takes your mind off of negative feelings. Something that uplifts your mood! 3️⃣talk it out: having a vent buddy is statistically shown to improve mood AND work ethic! Make sure you pick a good venting buddy, someone you can truly trust, and vent out of love to find a solution...venting and trash talking are 2 completely different things! 4️⃣go on a walk: fresh air + good company can do the body and brain good. 5️⃣set yourself up for success: if you know a workout at 4:30am will make your work day better, set a goal and DO IT. I struggled for MONTHS making myself do this, but I’ve been doing it for the past month and I’m not turning back. My work day is 10000x better, and I owe it to my 60 minute sweat session before my commute. . . . What’s something that helps you get out of a negative mindset/funk?? Comment down below to give us all some more ideas! 📷 @courtikins3 Wearing my @fitbootyapparel leggings

Anyone else enjoy the extra hour this morning?? . . . I loveeee fall but don’t really love when it gets dark at 5 😐 BUT I’m embracing my favorite season AND still baking #allthingspumpkin . This pumpkin bread is inspired by @lunchbyliz Go to her page for original recipe! . . . Here’s what I did: Ingredients: DRY: 3 cups old fashioned oats, 2 tsp pumpkin pie spice, 3 tsp cinnamon, 1 tsp nutmeg, 1/4 tsp salt, 1.5 tsp baking soda WET: 1 cup pumpkin purée, 1 cup almond milk, 1/4 cup maple syrup, 4 T unsweetened apple sauce, 2 eggs, 1 T vanilla Directions: preheat oven to 375 F. Blend oats into fine flour. Add oat flour to a mixing bowl and add all other dry ingredients. In a separate bowl, mix wet ingredients together. Combine wet and dry ingredients. Add mixture to a greased bread pan and sprinkle with more cinnamon. Bake at 375 for 45-50 minutes or until toothpick comes out clean! . . . Slice and enjoy! Happy November, babes...and don’t forget to be extra thankful this season! #livebetterwithkatdetter

🎃Happy Halloween 🎃 insta-fam! . . . Last weekend we hosted our very first party at our home, and I went as Ariel 🧜‍♀️ thanks to @jessicabassjames and @fitbootyapparel I had my costume straight from my closet! See stories for more pics from that night 😊 . . . . Enjoy the day! ENJOY a piece or two of your favorite candy. Make memories with your fam! . . . Anyone else dress up this week??

🎃make holidays FUN🎃 . . . Did anyone else go to Halloween parties this weekend? Got any office/school parties this week?? Make them FUN! How, you may ask?? . . . Part of the fun in holidays is theming up your party foods to make them a little more extra special. Instead of having just a plain, ole regular veggie tray, shape it like a jack o lantern, or skull, or some other halloweeny character. . . . Tips for throwing parties that I recently learned (and will apply for parties to come!): 1️⃣pay attention to detail, even if people don’t notice it! That’s the whole fun in having themed parties...make it festive! 2️⃣if people ask to bring something, let them...but also ask what they are bringing so no one duplicates it. You could even say “I’m providing the entree (and say what it is), and then make a list of possible other side items for people to sign up for. 3️⃣make name tags for the foods on your buffet table. It will save you a lot of stress during the party. . . . What festive food are you celebrating with this week?? Let me know ⬇️ in the comments

🍓What a beautiful mess of a breakfast parfait 😂 . . . It may not look the best but it tastes ahhhmaaazzinnggg and babes, if you haven’t seen my latest stories, go see how I made today’s breakfast parfait! . . . I’ve shared lots of “Greek yogurt” + parfait/granola hacks here on IG...but this one is special because it’s 100% ADDED SUGAR FREE...100% naturally sweetened through cinnamon + berries + unsweetened APPLESAUCE . . . Fun fact: added sugars are sugars/syrups ADDED to foods at the time of processing/preparation. Natural sugars are the sugars found in fruit or milk. Added sugars contain no true nutritional benefit to our bodies (we get plenty natural sugars/carbs from plants), so it’s best to limit and choose your sugars wisely! The American Heart Association recommends <25 grams added sugar for women, <36 grams for men daily. . . . Lots of conventional yogurts contain on average ~13 grams of sugar PER serving...which is why I like to buy PLAIN Greek yogurt and add my own stuff to it! Sometimes I use 1 tsp of honey, but to cut down on the sugs even more, I add: ... 1/4 cup unsweetened applesauce to 1/2-2/3 cup plain Nonfat Greek yogurt 🤯 ... My fav toppings: PB (flavor, texture, some protein + healthy fat), mixed berries (fiber, extra sweetness, vitamins + minerals), and cinnamon (antioxidants + anti inflammatory) . . . What’s your favorite kind of yogurt?? Let me know below ⬇️

Anyone else bake some goodies this weekend?? Let me know what you made in the comments ⬇️ . . . I honestly wasn’t planning on it until @onceuponapumpkin re-posted her pumpkin-zucchini bread...and I HAD to make ASAP. . . . I didn’t have zucchini so I replaced with yellow squash...still delish! . . . Fun fact: pumpkin is a GREAT oil replacement for recipe and packs tons of vitamins and minerals like vitamin A (good for eye sight) and potassium (helps stabilize blood pressure). Keep a can on hand for your impromptu baking days! 😊 . . . See @onceuponapumpkin page for original recipe details (and tons of other fun pumpkin recipes) . . . Ingredients: 2 cups of almond flour, 2 tsp baking powder, 1 tsp baking soda, 1/2 tsp cinnamon, 1/4 tsp nutmeg, 2 tsp pumpkin pie spice, 1/4 tsp salt, 1 shredded yellow squash (squeeze excess moisture out), 3/4 cup pumpkin purée (PURE), 1/4 cup pure maple syrup, 1 egg, dash vanilla, 1/2 cup dark or semi sweet chocolate chips. Directions: preheat oven to 350 F. Spray bread pan with cooking spray of choice. Combine all dry ingredients (excluding chocolate chips). In a separate bowl, mix pumpkin, strained squash, maple syrup, egg and vanilla. Combine dry + wet ingredients. Mix well, fold in chocolate chips. Bake at 350 for 45-50 minutes. *allow to cool completely before transferring out of bread pan. #onceuponapumpkin #livebetterwithkatdetter

Guess what?? Meals don’t have to be complicated, elaborate or beautiful all the time 😂 . . . Happy Monday, babes! Hope you had a restful weekend and are ready for the week. . . . Supper last night was super simple and 100% satisfying and balanced! . . . 1 salmon burger from @traderjoes , cauliflower gnocchi roasted in the oven at 350 F for 15 minutes (thanks @lunchbyliz for the idea!) and roasted cauli and brocc for some extra nonstarchy veggie fiber and micros! . . . Best part? I have leftovers for lunch that I’m about to devour. Swipe left to see little Banzo Bean begging for human foods 😂 . . . Do something this week to empower you physically, mentally and spiritually 💕😊

@traderjoes grocery haul for the week! . . . Y’all know it’s my fave store and I had to share my finds this week! I typically do most of my grocery shopping at aldi or food lion because it’s convenient for me, but once a month I make a trip to TJ in #ashevillenc and it’s oh so worth it! . . . See my stories and food finds highlights to see the fun foods I got! . . . Sharing some grocery store tips for you babes⬇️ 🍁don’t shop HANGRY: you’ll likely make a lot of impulse buys and end up having a miserable experience because of being short tempered (at least I do!) 🍁buy foods you’ll actually eat! Making a list can help with this—planning your meals + snacks for the week can help prevent impulse buys 🍁read the label on quick go-to meals in the freezer section. TJ has a huge selection on healthier freezer foods that make our lives SO much easier! My faves: cauli/broccoli crust, cauli Gnocchi, sweet potato gnocchi, fish burgers, any frozen veggie . . . Hope all you babes have a GREAT weekend!! 😌

2 years ago today I married my best friend! . . . It’s crazy how you can know someone for just 4.5 years and it feels like a lifetime—in a good way! Bobby, I love you more and more everyday...you’re kind, selfless, giving and probably the most optimistic person I know 😂❤️ you make me a better person, you complete me 💕 . . . Our anniversary tradition is to eat apple cake (our wedding cake recipe), put on our wedding attire and prance around the house 😆 . . What is your anniversary tradition?? I’d love to know ⬇️⬇️⬇️ . . . Happy 2 year anniversary, @bwobbels302 ! Swipe left to see pics of the best day ever ❤️🍁💕

It’s a new week, do something that empowers you! . . . Celebrating #breastcancerawarenessmonth with my pink smoothie bowl. . . . #deats 1/2 banana 2/3 cup frozen cauliflower 2/3 cup frozen raspberries 1/2 cup greek yogurt (nonfat, plain) 1/4 cup almond milk (unsweetened) . . . Blend until smooth and top with your faves! I love any fresh fruit, nuts, nut butter and dark chocolate 😊 . . . What’s your favorite smoothie ?? Let me know ⬇️ below

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