Day 1: Nourish
Take your greens on the go!
It is important to make sure you are getting all the nutrients that your body needs. Often we skip meals or eat unhealthy snacks on the go. Instead, make yourself a simple green smoothie and take it with you. Smoothies pack in a lot of vitamins and nutrients, providing you with an extra serving or two more of leafy greens than you might have eaten in a day. Get creative and mix more than one type of green. Add protein plant-based protein powders to fill you up.
8-10 oz of water or plant-based milk (homemade almond)
Handful of kale, dandelion greens, or spinach
Avocado (health fat and filling)
Brazil nuts (4-5 for magnesium)
Plant-based protein powder (protein)
Ice Optional (if you like it thicker or really cold)
Honey or stevia to sweeten (healthy fat)
Optional: Add chia seeds (will need to increase liquids to 12 oz.)
Dark Leafy Greens with the MOST Calcium
- Curly kale (14% RDI)
- Dandelion greens (10% RDI)
- Turnip greens (10% RDI)
- Arugula (6% RDI)
- Collards (5% RDI)
Cruciferous vegetables (broccoli, brussel sprouts, cauliflower)
Omega-3 & Vitamin D (wild-caught fish)
Magnesium (Brazil nuts, almonds, radishes, pepita seeds, sesame seeds, cocoa powder, lima beans, quinoa, spinach, garbanzo beans)
Vitamin K (spaghetti squash, collard greens, broccoli, leafy greens)
Simple Carbohydrates (All Processed Foods & Sugar, including Sugar Alcohols)
Gluten (most bread, veggie burgers, and just about anything processed will contain gluten)
Vegetable Oil, Canola Oil, Sunflower Oil
Are you ready to start living your BEST life?
Hi There, I’m Kathleen!
Enlisting the guidance and support of a Health Coach can help you get back on track and stay focused on your wellness vision.
Coaching is a partnership between client and coach. It’s a synergy of effort and energy, with the client doing the work. The coach acts as a guide providing resources when needed and as an accountability partner to empower you to keep going towards your goals.
My methodology is a blend of Ayurveda-inspired Lifestyle Routines, Lifestyle Medicine, Functional Nutrition, and Yoga Therapeutics.
“Let food be thy medicine and medicine be thy food.”
– Hippocrates, Father of Medicine
“I love working with Kathleen. She helps me to get the most out of my practice by queuing up ways to make the pose work for me and my body type versus the generic yoga everyone else provides.”
– Kim D.
“Kathleen is very focused on helping her clients learn and grow. She enthusiastically offers options, yet is never judgmental. Her approach to guiding her clients is always clear and concise.”
“Kathleen is patient and kind. She has the ability to get to the root cause of the problems and helps get resolution.”
– Michele F.
“I practiced yoga for several years before meeting her, but I really only used yoga as a physical practice. Kathleen helped me take a giant leap forward in using yoga and meditation to connect my body, mind, and breath. I’ve seen a tremendous improvement in my physical and mental health since I started working with her. I do not know where I would be now had I not found someone so dedicated to helping her clients achieve true wellness by explaining WHY yoga does what it does. She gives her clients the tools to integrate yoga into their lives daily and reap its benefits for a lifetime. She is a true healer and an inspiration.”
– Jennifer M.