BUT since it’s pumpkin season, I made my version of pumpkin spice granola and honestly–it’s my favorite homemade granola recipe yet! I hope y’all love it as much as I do! Make sure you tag me in all of your creations: @livebetterwithkatdetter
Fun Pumpkin Facts:
Did you know that pumpkin can be used to replace butter or oil in baked goods? You heard me right! Subbing pumpkin for butter in a recipe: For 1 cup of butter, use 3/4 cup of PURE pumpkin puree Subbing pumpkin for oil in a recipe: For 1 cup of oil, use 1 cup of PURE pumpkin puree (1:1 ratio)
Pumpkin is also high in fiber which many Americans do not consume enough of daily. Fiber aids in digestion, promotes heart health, and controls blood sugars. Make your “treats” more nourishing by using pumpkin!
Other ways to incorporate pumpkin:
Add pumpkin puree to Greek yogurt with a drizzle of honey
Make pumpkin muffins or scones
Mix 1-2 Tablespoons into coffee with 1 teaspoon of maple syrup
Make a savory sauce with pumpkin + light cream + Parmesan cheese
Combine pumpkin + ricotta cheese + herbs + spices and use as a filling for lasagna
Make a pumpkin smoothie
2 cups old fashioned oats 1 tsp cinnamon 1 tsp pumpkin pie spice 1/4 tsp salt 1 T chia seeds or ground flax 1/4 cup coconut oil 1/8-1/4 cup maple syrup (depending on how sweet ya like it!) 1/2 can PURE pumpkin
Preheat oven to 325 F.
Mix oats, spices and chia/flax together. In a saucepan, heat coconut oil, maple syrup and pumpkin until melted and combined together.
Mix pumpkin mixture into oats.
Once well incorporated, add to a parchment paper lined baking dish.
For granola clusters, spread granola evenly and firmly pack oat mixture onto baking sheet.
Bake for 30 minutes, rotating pan halfway through. Allow granola mixture to cool for an hour, then break into chunks. **NOTE: If granola is too moist, bake for an additional 10-20 minutes at 200 F to take out excess moisture.
Enjoy on a top of yogurt, in a smoothie bowl, or plain!
Additional/optional add ons once granola is cooled:
Dark chocolate chips/chunks
Freeze dried fruit
What other fall recipes would you like me to try? Let me know in the comments here or on my social media accounts!
We live in a society that seems to value appearance more than anything…
In order to be noticed, popular, or “important”, you have to dress a certain way, wear gobs of makeup, and…be a certain size.
Body Image is something I’ve struggled with what feels like forever…and honestly, I still struggle with it! However, I’ve found ways to remind me of what I’m worth…which has nothing to do with size or weight!
Here are my 5 ways to LOVE my body–and I hope this will inspire you to do the same!
I am strong
It’s amazing what your body can do! I first started working out regularly when I was a senior in high school, and intially, it was all for appearance. As I continued my wellness journey, it became more of “let me see what my body can do” versus “let’s see how small my body can get” mindset. I’ve completed 2 half marathons, a sprint triathlon, and can actually do a bunch of body weight exercises that I couldn’t do a year ago all because I focus on my strength. My legs may be “thick”, but they allow me to move. Keeping that in the back of your mind helps you focus on the positive things about your body.
I feel good in my clothes
My all time NUMBER ONE indicator of how confident I feel is how I feel in my clothes. When my clothes fit (or are even a little loose!), my confidence is boosted and lets me know that my lifestyle is working for me. Being confident in your own skin is a great way to LOVE your body.
I am healthy and well nourished
While I am no size 0, I am healthy and well nourished. What do I mean by that? My organs are functioning properly. I eat nourishing foods to build my healthy gut and colon. I get daily movement to help with digestion, mental health, blood sugar balance and cardiac health. My body craves fresh foods encouraging me to eat plenty of fruits and vegetables. Stop focusing on the number on the scale or the size of your pants–take a step back and see if you are truly HEALTHY and WELL NOURISHED.
I’ve got people who depend on me
Take a look at your life and who is in it. Think of all the people who depend on you–significant other, children, parents, siblings, uncles, aunts, grandparents, friends–they love you for you. Instead of choosing to better yourself for shallow reasons, think of doing it for them–choosing healthy practices to better yourself FOR them. Think of all the extra things you’ll be able to offer your loved ones when you choose to live a healthy lifestyle.
I am HAPPY
Happiness comes from within–not from your outward appearance. While YES it is okay to get dolled up with makeup and a nice outfit–that can’t make you happy. You need to be happy with yourself and where you are with your life. If you are struggilng with that, I highly encourage you to take a look at your lifestyle and see what little changes you can make that may improve your mood–a daily walk, more plants, extra water…every BODY is different and thrives off of different things–find what works for you…find what brings YOU happiness.
This is not an exhaustive list–so make sure to let me know how YOU love your body in the comments section down below OR on my instagram feed.
Remember! If you’d like to receive my email newsletters for more easy + balanced eating ideas & food freedom tips, subscribe here! Tell your friends 🙂
Have you ever been inspired to make healthier changes but just wasn’t sure where to start? I’ve been there, too.
Throughout my sophomore year in college, I told myself I’d make time for my workouts. You see, I was really determined with my workouts during my freshman year. Then, I injured my knee and took a break to allow it to heal. After that, it was really hard for me to get back in the habit of working out 5-6 days a week.
The commitment was hard…I fell back into my old, teenage habits of “putting it off until tomorrow”. I’d try to work out in between classes and science labs, but then I’d quickly talk myself out of it…a nap sounded better instead.
After gaining a few unwanted pounds, developing a poor relationship with food & self, and having a hard time fitting into my clothes, I decided things needed to change…I needed to change…I needed to get my mind right so I could be happy with myself again.
But how?? How did I manage my time for my health?
I changed my outlook
While at the time my motivation was how my clothes fit, it didn’t take long for me to remember the “exercise high” from endorphin release–and I fell in love with exercising again. I quit looking at exercise and health as a chore and just made smaller decisions along the way that now last me a lifetime. I put a priority on my health, and eventually, my “healthy habits” became a part of my daily life.
I scheduled time
We are all busy! We all work, have families, school functions, socialization…it all adds up! My biggest advice to you (and myself!) is to schedule time in your day for your health. If you want to meal plan, pick one day and dedicate one hour to prepping all of your fruits + veggies for the week. Schedule time for your workouts. If you know your busy in the evenings, try waking up early to get your workout in. Allow yourself to take an hour daily for you to find joyful movement to help you reach your health promoting goals.
I’m a very spiritual person, and I look to God daily for guidance. When I was struggling prioritizing my health, I prayed to Him. I reached out to Him to help motivate me. Exercising was important for my mental health, and I looked to God’s support to guide me. I even started going on walks in the evenings just to talk to Him–I looked forward to those walks because I knew I’d feel enriched after.
I found an accountability partner
Luckily, I have some great friends! Friends that encouraged me to wake up early to go for a morning run. Friends that had the same goals as I did. Friends that motivated me to drink more water. Friends that helped me normalize foods! Friends that supported me. We were able to lean on each other, talk about our struggles and learn from one another. I highly suggest finding someone that can keep you accountable for both gentle nutrition & joyful movement–and it may be two different people!
I gave myself grace
Sometimes life gets in the way, and you can’t complete your workout. Sometimes you really want to eat french fries instead of a side salad at your favorite restaurant. Sometimes your muscles are sore and your body is telling you it needs rest. And you know what?? That is totally and completely OKAY…and normal! That is part of making sustainable lifestyle changes–allowing yourself to take a rest day, allowing yourself to eat foods that may not be the most nourishing–that IS part of a healthy lifestyle! Food flexibility, food freedom, joyful movement, gentle nutrition, rest days–all of that makes up a mindful & intuitive eating lifestyle. It can be hard in the beginning to give yourself that grace, but eventually, your life will be transformed and you will truly enjoy all aspects of a well-rounded life.
My hope for you is that you can apply at least one of these time management strategies to prioritize your health.
**Challenge for the week? Focus on one of these areas to help you prioritize your health.
Summer is near! That means there so will be tons of pool parties, beach days, and outdoor fun ahead. Many people ask what kind of snacks they can keep on hand for summer, and today I will share 10 snack ideas to keep you and your family fueled for summer fun!
One of the things I look forward to most during the summer season! Watermelon is a great item to bring to a party or cook-out, and easily transported. You can cut it up ahead of time or simply take the whole watermelon and a knife to the party and eat on the spot.
Got a bunch of leftovers? Pop those babies in the freezer for a cool, refreshing “pop-sickle”. 🙂
2. Berry Salad
Blackberries, strawberries, blueberries, and raspberries–they all make their appearance known this time of the year, and oftentimes go on sale at the grocery store! Wash all your fruit (and slice strawberries if desired) and add to a big bowl. Another great option to take to the beach or pool party because it does not require refrigeration and will taste super refreshing!
You could even use a skewer and alternate berries for something a little extra fun for the kids. It’ll be colorful and pretty, too!
3. Apple Nachos
I know apples are not in season, but apples are one of those fruits that are available all year long in most US stores…what better way to celebrate a family fun day than with apple nachos?
One of my favorite snack recipes found here–go check it out! I guarantee you’re kids will love it! If you have any peanut allergies–feel free to use almond, cashew, or soy butter.
4. Homemade Trail Mix
Easy, portable, flavorful, and a complete snack! You can really add whatever you want in this trail mix, but here are some of my favorite options: almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, dark chocolate chips, dried cranberries/raisins, dried mango/pineapple, pretzels, etc.
There are endless options and various combinations that can be made here based on your family’s preferences. This is another great on-the-go, outdoor-safe snack!
5. Fruit Pops
There are several 100% fruit juice pops you can buy in the store for convenience, but it would be so easy to make these at home, too! All you need is a pop-sickle mold container, freezer space, and a really good fruit mixture!
Pinterest has several great recipes, or you can create one yourself! Basically blend up your favorite fruit combo (you can add veggies, too!), nut butter if desired, and some milk or yogurt for creaminess then add to your pop-sickle mold. Freeze for at least 4 hours to make sure pop-sickles are frozen all the way through. Enjoy on a hot day by the pool!
One of my favorite things to eat all.year.long but especially in the hot summer months. Linked down below is one of my favorite smoothie recipes, and I have several on my instagram page, too 🙂 @mindful.eating.dietitian
Fresh cut veggies either from your garden or the Farmers market screams summertime! Carrots, celery, broccoli, cucumber, bell peppers, squash, zucchini, tomatoes…so many to choose from! I’m looking forward to fresh garden veggies this year.
I love to pair my veggies with a fun dip like homemade Greek yogurt ranch, hummus, tzaziki sauce, yogurt-dill dip, or a simple vinaigrette. Great way to get those micronutrients in!
8. Greek Yogurt Parfait
These can even be made ahead of time if you know you’re gonna be on the road all day, need some quick on the go meal ideas, or are just hungry and need something quick! Be sure to keep this snack cooled either in a refrigerator or cooler for food safety!
Here is my favorite parfait recipe idea topped with homemade granola. Top with fresh berries or other seasonal fruit you love!
9. Fresh Pico de Gallo
Using all your fresh herbs, tomatoes, and jalepenos from the garden, the only other ingredient you need is lime/lemon juice! Crowd favorite, too! See my recipe here.
Serve with your favorite tortilla chips or fresh veggies for a refreshing, nourishing snack.
10. Protein Energy Bites
A year-round staple at my house, but its something you can make ahead of time, non perishable, and nutritious! Check out the full recipe here.
With appearance and health being at the forefront of society, many people choose to go on a diet at some point in their life…some without even realizing it…
Weight Watchers, Keto, Paleo, Atkins, Whole30, South Beach, Cabbage Soup Diet, Boiled Egg + Grapefruit, The Zone, Fat-Free, Sugar-Free, various Detoxes…
“It’s not a diet, it’s lifestyle change…”
I can whole-heartidly be on board with choosing nourishing foods, finding joyful movement daily, and respecting your body–but when your “health promoting goals” become just as much of an obsession as a fad diet–it can quickly transform into a diet.
I want you to sit back and think for a moment what your incentive was for trying a fad diet…what was your purpose for it?
For me, it was to be skinny. Yep, original–I know. I was “bigger” than the other girls in school, and all I wanted was to be thin just like them. I tried what seemed like everything–skipped meals, went vegetarian, only ate fruits + veggies, fat-free…and you know where all of this got me? No where. I had little to no energy to exercise (which was the only thing that could uplift my mood), I was irritable (hello HANGRY), and wasn’t losing weight! Food became an unhealthy obsession I struggled with for YEARS, all sprung from society’s marketing for fad diets.
So, what’s wrong with fad diets & diet culture?
1. Poor relationship with food
The fad diet mindset can easily turn your thoughts into negativity when it comes to food and nutrition. Many times, especially if your goal is strictly appearance driven, you will do anything to look a certain way…restrict, diet, over-exercise, juice cleanse etc. If a diet tells you to stop eating a certain food or food group, you’ll do it. If the fad diet tells you a food is bad, you’ll refrain from it. This quickly turns into a poor relationship with food, and when you consume the “bad foods”, you are overwhelmed with a guilt that consumes your thoughts. These thoughts are likely to turn into an obsession.
Anything can become and obsession–diets included! A lot of times these low-key obsessions start out innocently…
For example, when I was 10 years old, I went dress shopping. I found the perfect dress, and someone told me, “Katrina, now you can’t gain any weight if you want to buy this dress”…
Now, at the time I didn’t think anything of it…but eventually I started asking people “do I look fatter than I did before I ate, I gotta fit in this dress”, and it became an obsession with not gaining weight…and that is where my restriction and poor relationship with food & body began.
This obsession can be with appearance or with food. You can be constantly thinking about food, what are you gonna eat next, when can you eat it, where is it gonna come from, etc. That obsession has absolutely no benefit to reach your goals…it will get you no where. There is more to life than obsessing about food…
3. Possibly missing out on key nutrients
Most fad diets encourage an elimination of some food group–Keto: carbs, Paleo: dairy + grains/legumes, Whole30: dairy + grains/legumes for 30 days, Atkins: carbs. These fad diets are teaching people that these “food groups” are bad for you, causing you to have a “fear” of these foods…when really they each serve a purpose in human physiology.
This is how the cycle goes:
Poor relationship with food–> Obsession over food –> Missing key nutrients
Carbohydrates are our bodies main source of energy–our needs are dependent on activity level, but every.single.person needs carbs. Now, of course certain medical conditions (such as epilepsy) may require very little amounts of carbs–but most of the human population bodies thrive off of carbs.
While we can live without dairy, especially since there are many alternatives now, dairy products have a lot of nutritional value–calcium, protein, vitamin D, phosphorus, potassium, magnesium, vitamins A, B12–and if you want to have it in your diet, then do so!
Grains and legumes are nutritional powerhouses full of fiber + protein + carbohydrates. Plants are nutritious, even if they are “starchy”. Grains contain B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium) which our body needs for metabolism. Legumes are the “King of Fiber” containing nearly 7 grams per 1/2 cup serving and are considered a good plant-based protein source.
While yes, you can supplement essentially any nutrient now, it’s always best to get from food first, then supplement if needed. However, our bodies are designed to metabolize FOOD…not factory made supplements…
4. Quick fixes can hinder your long term wellness goals
What happens when you restrict + count calories + eliminate foods??? You lose weight.
What happens a few months later when you reach your “goal weight” and realize you can’t sustain the diet choices you’ve made over the past few months? You start eating food again…and a couple things may happen…
a) If you’ve been restricting calories and food, your body may store food as fat because your body doesn’t know when it will get food again.
b) You could over-indulge in satisfying foods because you’ve been restricting them for so long–leading to excess weight gain.
The problem with fad diets is that they do not teach you how to sustainably eat for life. Going the rest of your life without your favorite food is unrealistic…which is why making SMART goals to transform your lifestyle is the way to accomplish your health and wellness goals.
***DISCLAIMER: These diets may have worked for you. However, research shows dieting is not sustainable for life long term, which is why I do not promote them. Do what is best for you and your body, and if you are ready to jump-start your mindful & intuitive eating journey – download my 6 Steps to Mindful Eating guide here – it’s free!
Have you ever chased a smaller body? Felt like your worth was dependent on your weight?
Most people try to lose weight at some point in their life…and unfortunately, diet culture promotes quick fixes that do not last a lifetime. Did you know that within 2-5 years of dieting, 95% of people gain weight lost back, plus more pounds? It’s time we stopped chasing diet culture’s lies and started choosing health promoting behaviors > weight loss for good. Here are the 6 things that are damaging for your health.
1. You’re not eating foods that make your body physically feel good
What foods make your body feel good physically? Think about it – foods that contain micronutrients – vitamins, minerals, and fiber. Those are found in nutrient dense foods like whole grains, fruits, and vegetables. If you are constantly fatigued, constipated, low energy, or you “don’t feel good”, re-assess your food choices and see where you can add in some of those nutrient dense foods. Does that mean that other foods are “bad”? Absolutely not.
With mindful & intuitive eating, choosing food that make your body physically feel good is key…but honoring your food cravings are equally important. You’ll find out why later in this blog post!
3. You’re not drinking enough water
Our bodies are literally made up of mostly water–meaning we thrive off of water. My college anatomy and physiology professor said if you’re actually “thirsty” then you’re already dehydrated…so be sure you’re drinking enough water throughout the day. Enough fluids also aids in digestion to help build that healthy colon and keep you regular, if you know what I mean. Set small goals for yourself – for example: I will drink 4 water bottles by the time I leave work for the day.
4. You’re restricting foods
A popular diet culture belief–restriction. If you eliminate carbs, you’ll lose weight. If you avoid fat, you’ll lose weight. If you eliminate gluten, you’ll lose weight. If you eat only protein, you’ll lose weight. If you fast, you’ll lose weight. And you know what? Many people do lose weight from restriction–however, when restricted foods are reintroduced into their life, it likely leads to a “binge”, and a food guilt session follows. That is why it is so important to eat balanced meals including all, yes all, foods at each consistent meal. Eating consistently is more sustainable for life, and you get to enjoy all foods.
With a life of mindful & intuitive eating, kales & cookies can coexist!
5. You’re only doing cardio.
Trust me, I’ve been here! I am a cardio queen-running, dancing, swimming, biking–my favorites! Cardio burns the most calories and makes you sweat-and back when I was in the height of my disordered eating, that is all I cared about. Cardio is important for cardiovascular health…but strength training is just as important. Sculpting exercises builds muscles so we can be strong, complete activities of daily living, improve body mechanics and protect bone health.
6. Poor relationship with food
Have you ever beaten yourself up over eating a food you consider “bad”? What about feeling good about yourself for eating something deemed “good”? That is the problem. Labeling foods as “good” and “bad”. With mindful & intuitive eating, all foods can fit as long as you’re enjoying balanced nutrition. Labeling foods is not good for mental clarity. Foods do not hold moral value. Part of life is enjoyment, and if that means eating your favorite food, then do it! You will have more food freedom if you get out of the “good food-bad food” mentality.
7. Self Doubt
Is this something you struggle with? I do too. But hunny, remember – you are beautifully and wonderfully made! This is my favorite positive affirmation to remember. God designed you to be YOU. Unfortunately, we live in a society that glorifies weight loss…and when we aren’t successful with keeping weight off from diet culture, we feel like a failure…but I’m here to tell you that you do not need to give into the lies of wellness culture. You do you, boo!
Jumpstart your mindful eating journey by downloading my 6 steps to mindful eating guide here – it’s free!!
Until Next Time,
Happy Chewing! Katrina Detter Follow me on social media!