Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
The biggest struggle as far as macros with the majority of people I work with is getting in enough protein.
Most often I see women eating in the ranges of 50-70g per day wondering why they’re not seeing tone=lean muscle, why they hungry af all the time, & not seeing results in the gym.
If there’s one thing that can help you feel satisfied & increase the chance you’ll lose body fat & gain muscle in turn, it’s eating more protein. Enjoy this guide!! Swipe!
Protein has been shown to help keep you fuller longer, speed up your metabolism, & help build muscle more efficiently. I call it the master Macro.
I realize choking down a plethora of the same ol dishes isn’t for everyone, here are some tips to help you pimp up your protein game:
HELPFUL TIPS
▫️Increase meat portions at meals
▫️Add a protein source to every meal
▫️Add protein powder or collagen to shakes, oatmeal, & pancakes if you eat carbs
I use @nuethix_formulations protein powder & greens powder (LINKS IN BIO/send me a dm with questions) link:
▫️Protein oatmeal, overnight oats (if you eat carbs)
▫️Protein shakes
▫️Mozzarella string cheese & Greek Yogurt (if no dairy intolerance)
▫️Eggs, hard boiled eggs
▫️Jerky bars & sticks
▫️All natural deli meat, Rotisserie chicken
PIMP YOUR PROTEIN! MEAL PREP TIPS + GROCERY HAUL WITH COACH K!
Questions over & over again when it comes to meal prepping, protein, & macros👉”What’s something quick & easy I can make?” &, “How can I get in more protein without the fat?”
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
Photo dump: Meals. Muscles. Words. Resonance. Fall feels.
Thoughts of the morning…
🎃Home is where YOU are.
🎃Home is where your soul is at peace.
🎃You can make any place home when you make it in yourself first & leave life open to possibilities everywhere 🌠❤️🏠
I need a lot of solitude. So much so, that at times I am potentially perceived as detached.
In reality tho, solitude is how I process to love myself & others more fully. I go to my sanctuaries (nature, my family farm, the gym) or take off on a random trip!
Solitude is how I come home to my center, gather data from the day & tune into my feelings (my internal GPS)
I require solitude for clarity on direction in life. Alone, I block out the noise & allow my lenses to clear to see the path, the intuitive direction I’m meant to embrace.
I realize I am one of those humans that come with an extra potent dose of empathy👉the capacity to sense & feel others.
This can be extraordinarily overwhelming.
In the past I’d attempt to numb it out thru excessive drinking (I love savoring beverages, but don’t drink to excess or to get drunk anymore) or turning to food by binge eating.
Now, I have a deeper understanding.
Empathy & intuition are huge gifts. It can also be a curse if you don’t know how to manage.
There is a monumental difference between solitude & loneliness, alone & lonely.
I am the LEAST lonely when I am processing in solitude despite what other people think.
I am the MOST lonely when surrounded by misaligned people who have turned themselves off to their sensitivity & vulnerability & controlled by ego.
I invite you all to take a small moment of solitude today & every day, in your special places, alone or with your special people to tap into your own internal roadmap for clarity🧡
HAPPY almost NOVEMBER 🍁🦃🙏
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
“If you’re angry or regretful you’re living in the past, if you’re worrying you’re living in the future, if you’re content you’ll know you’re living in the present. And that’s when life all starts to make sense.”
And THAT my friends is what I hold onto…Every. Single. Day, now.
Walked in the moonlight this morning. 🌙 There’s something about early mornings that charge the soul & allow you to discover & reveal yourself.
I find I wake up now by 3 AM every morning no matter what day it is. I stopped, forcing myself to go back to sleep. 🙄
🚗🤭👉side note, I have made a bed in the back of my red Ford Ecosport. Her name is Ruby btw. She’s my bestie & I’m so grateful to have her as my sidekick during this season of life. She’s keeps me safe & gives me freedom. Bed kinda like this one 🙂 👇
I have made naps my new favorite thing during the day at lunch. I have also stopped forcing myself to stay up when I’m tired. My nap whenever it feels right. I sleep so peaceful in my car. Good thing I’m fun sized. 😂 (5’1 & 105 on a good day 😆 I can still hear my dad telling me I need to put some more lead in my ass Haha) Random thought & confession 🤷♀️
Where are all my nappers at?! 👋
I open up my fridge. 🥩🍖
We eating good up in this bish. Beef chuck roast & pork country ribs today from Sam’s Club. I’ll cut these up and air fry them. (Surprise surprise 😂)
Some thoughts about my current food & body. I really love my softer, yet still “athletic” physique. The former more “serious CrossFit athlete” Katie glimmers thru.
(you can scroll through my Instagram to see previous versions of myself. My personal healing & weight loss story is in the link in my Instagram bio) link: https://lilbitoffit.com/my-first-1-year-on-the-carnivore-diet-my-story-journey-transitioning-to-a-meat-based-carnivore-diet/
It’s much easier to maintain muscle & shape once you’ve done the due diligence to build it. That means you have to eat & train with intention Y’all. Not stepping on that soapbox, but somebody needed to hear it. In fact, probably a lot of you who are under eating.
I no longer judge or compare her to the former athlete, or any other former version of myself. I am really proud of every single version I have been. I want my energy to be good now, my digestion to be effortless, & to feel robust & healthy. I call it vibrational, living & eating.
That’s all I care about now. I don’t care about setting body goals anymore, but I am truly grateful for everything I’ve learned throughout all of my seasons…as someone struggling with bulimia, being underweight, being overweight, being a former competitive CrossFit athlete, runner, & everything in between.
Here lately I crave variety in my diet. Higher fat, carnivore than what I was used to. Less ground meat, more steaks, ribs & pork. I’ve been able to consume pork now without any issues in moderation. It’s amazing how the body transforms.
The air fryer is still BAE. His name is Abe by the way. He travels with me. I cook just about everything in him. He’s an instant Vortex 6 quart.
I laugh cuz I feel I’m at a “weird inbetweener” age at 41. I’m an old soul but have such a young spirit.
Stuck between young enough to do it often, old enough to do it right & old enough to know better, young enough not to care.
💁🏼♀️MOOD.
Anyone else?😆
Many times I’ve had to remind myself & ask what I’m living for & who I’m living for, & if none of those answers are ME, well then, I’m living the wrong life.
I’m weird as hell according to society standards. I own it with acceptance, love, & PRIDE, now.
I name all my plants, animals, favorite appliances, & things I use because I feel everything in life is alive, has energy, & deserves to be respected & loved.
Denim & Diamonds… image below taken of me by the talented Dave McKenna of Brownsburg, Indiana.
I love all things sparkly, lacey, & pearly. Recently bought these super EXTRA little girls pants size 14 from target yesterday. Totally don’t need them but they fucking make me feel so happy when I put them on. I literally sit in my living room with these pants on & feel like Jasmine in Aladdin. Another semi embarrassing confession, but again, idgaf.💖
I see & treat the janitor the same as I see a physician or someone highly affluent & “successful.” I see souls & energy first, not race, color, sex, sexual preference, or status.
Q from a follower: How do you make decisions & know what’s right for you?
A: you’ll have to feel your way but as far as for me, I’m a human design, manifesting generator profile 2/4 (google or YouTube it if you don’t know yours) I’m driven by my gut feelings/intuition. Warm/light/happy feelings=a YES, heavy/icky/forced/or cold feelings=a NO.
Feel into your feelings & body. There are your answers. I find now as far as food I’m less of a volume eater & more of a nourishment + energy management + experience eater. I no longer have bulimia or binge eat.
Some days I crave different foods or colors or textures. Some days i crave savory food, different textures, crispy food, creamy food, nourishing food, savory foods, cold food, hot food, denser foods, lighter food, sweet food, etc. Some days I want more carbs, most days I don’t & simply want meat.
Daily energetics. Some days I feel certain colors. Like brights or neons Or neutrals or specific colors and I dress & accessorize in those colors because they make me feel amazing, vibrant & share the emotions I’m feeling.
They make me more abundant, help attract more love, higher vibe people and places, feel happier, lighter, more joyful . Eating the foods I’m desiring also does this just like colors. A reason I don’t force things anymore like diets or workouts or jobs or wardrobes or people or my style.
(A reason I hate uniforms & HARDRULES for anything because this is society trying to control us & our creative, vibrational expression.)
If I can offer you anything today with this diary entry, one of the hardest lessons I’ve learned is that it’s MY JOB to create a joyful reality.
RECAP of last nights big life announcement if you missed it…
“Old keys don’t open new doors. BIG Life update!!!
Monthly vibe check for October: clearing out the cobwebs
I slowly started paying attention to the glimmers. ✨ The things that lit me up & made me feel sparkly & light & happy & joyful.
Taking note of the areas that felt stagnant & heavy.
I think it’s important to address how & why cobwebs & dust accumulate. It’s because we are avoiding or not seeing a process/place/people/etc we need to clear out.
Today (9/29/23) is also a full moon, which is a period of clearing & releasing.
Allow the change of seasons to clear out the gunk/corners/hard to reach areas. Open your windows, seasonally clean. Literally & figuratively.
I had to do this, too.
My BIG announcement as my time here in Quincy comes to an end…
I struggled with the comfort in extending my contract, or staying in Fishers, IN, or choosing the excitement/fear of another unknown adventure. (These still make me scared sh*tless.)
As you learn to lean in & trust, the Universe always shows you your path. Doesn’t mean it ain’t frustrating…trust me…I’ve been heavy & grumbly.
🥳But today, I officially accepted my next chapter & adventure, I’ll be moving to Omaha, Nebraska very soon for my next assignment with @aureusmedical at a family medicine practice starting November 6th. I’ll be there for 20 weeks into March!
Cannot be more PUMPED & grateful.
LFG🫶 Watch out Cornhuskers, this Boilermaker is comin in HOT!
💛🖤🤍🚂 🤍🖤💛”
Affirmation for you if it hits you in the feels at this moment in life. I know it does for me.
Cord Cutting for New Beginnings
“I release any & all negative past, present, & future energetic cords that are attached to me. I release any and all cords that no longer serve me. I call my energy back to me. I go forth new, recharged, healthy, happy, abundant, & full of love.”
Let everyday be YOURS, OWN IT, & NEVER APOLOGIZE for who you are.
Oxox
Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Who do you think you are?” she asked me (my supervisor).
In a performance review when I was 27 I was told that I had a “strong silence” & was “different” which others took as me being arrogant & cold & that I “needed to be more understanding of other people‘s weaknesses.”
💁🏼♀️In Beth Dutton fashion, let me interpret this: “Your resting bitch face, your sparkle, & the fact you can do other people’s jobs better make them uncomfortable.” 🤷♀️😆
It was eye-opening & ego shattering at the same time. I had no idea that was how I was being perceived. It did encourage me to sit down & observe past behaviors & presentation & how I was “different.”
At that time I was going thru a divorce, in radiology school full-time & working part time on top of it. As I put it, stressed to the titties.🫣
I was like come on sister, my life feels like getting stuck halfway putting on a sports bra when you’re sweaty & ya need Jesus to come down & cut you out of it 😂
When you’re “different” & a “high performer” in life, you might notice that some other people, well — aren’t.
If you want a great life, tattoo these words on your brain: LIFE IS NOT HARD ON YOU; YOU MAKE LIFE HARD FOR YOURSELF.
Life can be hard & people won’t understand you sometimes, yes, but the majority of the “hard” sh*t in life people think is really “hard” in my opinion is really the EASY SH*T.
Just be you & stop over complicating things. People don’t need to understand you you just have to love yourself.
Took myself thrift shopping & a rainy date to the gym yesterday. Had a beautiful day of treasure hunting!
The thing I’ve learned over the years is that many live life haphazardly complacent in a mediocre, lost state…
I hope this can meet you with inspiration today ❤️
Oxox Coach K
HOW TO SHOP AT THRIFT STORES: 7 TIPS FOR FINDING THE HIDDEN GEMS
1. Go in with the right mindset—it’s about finding a treasure.
2. Look through everything, ALL sections. Try them on, they look different on 🙂 If it looks even remotely interesting, throw it in the cart. Have fun!
4. Go often & when the store opens to get the best buys.
5. Feel good supporting the community! My FAVorite part is giving back! My thrift store order of ops: Mom & pop stores → Church stores —> Salvation Army —> Goodwill.
6.Wear outfits that are easy to layer over so you don’t need a fitting room.
7. Buy it if you LOVE it!
HOW TO BUILD A STRENGTH TRAINING ROUTINE
COUNTRY STYLE AIR FRYER RIBS RECIPE
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer/speaker, nutritionist — doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
“When you are “getting your shit together” & finding clarity it oftentimes gets lonely. There’s growth in being alone & there’s a big difference in being lonely vs alone. You don’t have to be the person with a lot to say & you don’t owe anyone any explanations. The most powerful person is the best listener, especially with yourself.”
I’ll never forget that.
I’m writing this update & sharing my thoughts just as much for me as it is for you. Enjoy the storytelling! I appreciate all of you who take time to read & allow me to add value to your lives whether it be here on the blog, Instagram, or “real life.”
I’m at a point in my life where I’m so trusting in my abilities, self awareness, adaptability, & faith that the Universe always takes care of me, it’s unfathomable. I always end up where I’m meant to be. Especially when I feel anxious, stagnant, & just fuckin weird sometimes.
I finally surrendered & quit trying to make sense or rigidly control everything.
I live by the MO: “I don’t do rules, I do what feels right.“
Maybe you’re here in a similar energetic space, too.
Warm summer days, the road & the radio = life’s simple pleasures
When you first meet me, I’m pretty quiet. (Unless I’m jacked up on caffeine😂)
I’m an observer, an “experience collector” I like to say.
I might not have a ton to say. I may not have a ton of questions to ask, but that’s because I do a lot of listening.
Not in a judgmental sense, but out of an intention to learn. To actually hear your story. To connect with your energy & not just the words coming out of your mouth.
The more you listen, the more people tell you. The more you get quiet with yourself, the more clarity you have with your answers & paths you wish to take.
In these times when I go internal & solitary (hermit mode lol), some people in my life tend to get triggered. My silence is nothing personal, but a protective growth measure & absolute survival necessity for me.
↓SIDE NOTE ↓
{A tip that will help you live a more peaceful life: live by the Four Agreements}
The Four Agreements are:
Be Impeccable With Your Word.
Don’t Take Anything Personally.
Don’t Make Assumptions.
Always Do Your Best.
Best I’ve ever felt & looked. My 40’s have treated me well! Every year gets better!
Here are a few blogs for you, because I know I’ll get asked about food/workouts/routines, etc. ↓
I’ve had a lot of conversations. I’ve listened to a lot of stories from y’all. I’ve heard a lot about life. I’ve had a lot of wisdom, vulnerability, courage, & confession shared with me.
And while I’d never disclose the words & revelations composing these exchanges, the one thing I am constantly reminded of is: →nobody has their shit together.
The ONLY way to truly have your shit together…is to accept that you’re NEVER going to have it together & to find out how to live within that.
The people we admire for their “togetherness” just have one piece or a few pieces of the puzzle figured out. What they don’t do, is let the subsequent balls dropping interfere with their success & progress.
Managing overwhelm comes with how well you know your comfort zone. Not for the purpose of staying within it, but having enough awareness to know when it is beneficial for you to push past your pre-existing limits & when you need to stay in it.
Hey, I like my bourbon on the rocks kinda like my life LOL! Beef & bourbon can solve alotta problems ya know. [ Write that down 🙂 ]
Having it together is boring. It doesn’t give you much else to learn nor extension to grow.
I’d rather take my mess & have a story to show😉
I stumbled across a letter I wrote to myself my freshman year at Purdue.
During orientation, we were told to write these letters to our future selves with our hopes & dreams.
“Dear Katie, I hope you always remember how wildly beautiful you are. And on those days that you forget, I hope you always remember you have the strength to come back, forgive yourself & try again.”
The one piece that struck me → I ended it saying that, “I hope that when I read this letter, I have learned to love myself & have grown as a person.”
You’ll learn as you get older when you know you’re rare, you live different.
You love different. You surround yourself with other rare, high value people, too.
You don’t waste your rarity taking things personal or trying to control other people.
You don’t waste your time trying to chase or convince others of your worth.
So proud of the woman I used to be that created the woman I am today.
I wrote another letter on July 1st to myself on my 40th birthday eve last year.
I sent it to a woman today mourning a younger version of herself…
“People everywhere walk around fearing aging, & trying to deny its fate. But it is exciting…a new decade, a new start, a new adventure!
I love how much you have grown in your acceptance of being just who you are over the last few decades.
I love how you are willing to do the hard work of examining thoughts, actions & past experiences. How you work to find all the little elements that make you, you.
I love how you have taken on challenges & stepped into new things, with some trepidation but also excitement.
I love that you feel more & more comfortable in your own skin, with your own particular way of dressing, loving, eating, & being.
I love that you are a good friend & an encourager of women.
I know that last decade had pain, some heartache & tears, & I can’t promise that the next decade won’t hold that too. But I pray that you will continue to remember that grief is a part of life, that you will allow it to wash over you but not overwhelm you.
I pray that you grow in your writing. That your words reach women of all ages, that you lift them up will a simple phrase or a recognition of “me too”.
I pray that you continue to grow in your capacity to love. That you will continue to be a true, honest friend & lover. One who is able to have hard conversations & grow a friendship & relationship.
I pray that you will not despise the small ordinariness of life. But also, that you won’t get subsumed by it & will reach for extraordinary experiences.
I pray that you will continue to treat your body with the respect & honor it deserves. Not despising any part of it, but celebrating that you are a woman of 40 years.
Above all I pray that you will continue to listen to your maker & creator, when he says “this is the way, walk in it”. (Isaiah 30:21)
Happy 40th, & may the next decade be better than the last,
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Included the “meat your macros” with #MeatBars examples if you like 2 meals/d.
These are basic af & utilize 2 lbs of ground meat to keep them as easy as possible. You don’t necessarily have to cook these in the air fryer, you can cook them anyway you want.
You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way. Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc… I recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours. Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age. My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation. Some examples I’ve used with clients: 21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5) 30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135g protein (~1.0–1.1) 30 y/o, 160 lb, 5’3-5’5 individual = ~130g protein (~0.8) 45 y/o+, 130 lb, 5’3 individual = ~130-145g protein (~1.0-1.1)
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
5 years ago, I wrote a journal entry about my ongoing struggle with Crohn’s disease, binge eating, unhealthy addiction to exercise, & poor body image.
I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.
I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a “haunted house.”
Since writing that entry, I chose to turn that pain into something constructive. I created a community here simply sharing my life in hopes of helping others living a similar nightmare.
I wrote a super informative blog on my healing & carnivore story here that will answer the majority of your questions what I went through transitioning & how I healed via a meat based, “carnivore” lifestyle.
I’ve received hundreds of messages asking about the journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.
Living decades with these devils on my shoulders since the age of 8, I’ve learned a lot.
After going “carnivore” with diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old & med free in remission. I want the same for you.
How did I crack the code? Brain dumped as many resources as I could in this blog for you.
First, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.
I started observing myself to understand my thoughts & actions.
I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:
When “restricting” & trying to eat like everyone else instead of ME
When avoiding an emotion or lacking purpose
When neglecting my own pleasure & needs
My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & inner peace.
I’ve learned to consider fitness a lifestyle I love, not a chore.
A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.
Hope these tips help you! Feel free to swipe, tag, save, & share any post of mine on IG freely! That’s all that I ask of you is to share anything that has helped you or will help someone else! What’s mine is yours!
***Disclaimer: This is in no way, shape, or form medical advice, I am simply sharing what has helped me***
You could have picked a bunch of other people to follow & allow influence into your lives, but you chose me. Thank you for giving me a platform & portals to share with you my thoughts, experiences, & life through my lens. Thank you for being my most incredible supporters & being part of my digital family. Cheers to many more years of health, happiness, abundance, community, & choosing to live life on our own terms!
Increasing your protein intake has been a challenge for many, me at one time included. A higher protein diet not only supports a lean body & muscle retention, but also improves satiety, helps with binging & overeating, increases overall calorie burn, supports recovery from exercise, & improves bone density.
How much protein do I need? When calculating individual needs, I’ve found that 1 g of protein per pound of body weight if within normal range or goal body weight each day has worked well for those who are active and working out.
Because protein needs increase when someone is in a caloric deficit, ample protein is critical for those aiming to lose weight or body fat.
At minimum, I recommend each person aim for at least 30 grams of protein at each meal. This target is a perfect amount to help steady blood-sugar levels, reduce cravings, & support energy levels. It also helps you to reap the benefits of protein throughout the day vs cramming just one large, protein-heavy meal at the end of the day (e.g., dinner) which can hinder your digestion & sleep, making you feel crummy.
So what does 30 grams of protein look like?
Swipe, save & share this resource on IG!
To read more about how I healed my gut, stopped binge eating, put my Crohn’s in remission, & lost 55lbs via the Carnivore Diet HERE!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Who else loves chicken Alfredo & casseroles as much as I do?? 🤚🧀🍗
Boom 💥 combine the two!
Super versatile recipe you can tailor to your specific needs – all outlined here!
INGREDIENTS
32 oz Chicken breast (You can use ground Perdue chicken or shredded rotisserie chicken as subs. Use what you like)
1 teaspoon Onion powder
1 teaspoon Garlic powder
½ teaspoon Salt
¼ teaspoon Pepper
1 tablespoon Olive oil (You can use bacon fat, butter or beef tallow too)
2 cups Alfredo Sauce of Choice (I prefer Carnivore Alfredo sauce due to my Crohn’s Dis-ease & autoimmune sensitives)
12 oz Shredded mozzarella cheese
Garnish as desired
DIRECTIONS
Cut the chicken breast into 1-inch cubes & sprinkle with onion powder, garlic powder, salt, pepper.
In a skillet over medium high heat add your olive oil or fat & cubed chicken. Cook for approximately 10 minutes, or until chicken is cooked thru. Set aside.
Preheat oven to 350 degrees F
Heat or cook Alfredo sauce of choice.
Prepare a 13×9 inch casserole dish, spray with non-stick spray or butter then spread ½ cup of alfredo sauce on the bottom.
Add chicken of choice & cover with rest of alfredo sauce. (You can add your favorite veggies to this recipe too)
Cover with mozzarella cheese, place in oven & bake for 30 minutes, or until casserole is warmed thru &cheese is fully melted.
**All seasonings are for flavor. Again, use what you like & omit whatever suits your needs.
Made with chicken, pepperoni, pizza sauce and cheese, this pizzalicious casserole is the perfect low carb treat!!!
It’s super easy, especially if you use pre-cooked chicken!
Swipe for Ingredients, directions, notes, variations, nutrition, & FAQ’s!
Ingredients
3 large chicken breasts cooked, shredded or diced however you like **See notes
1 oz pepperoni diced (about 15 slices)
1 ½ cups pizza sauce (I use Prego Sensitive Recipe)
½ teaspoon garlic powder
½ teaspoon dried oregano
½ teaspoon red pepper flakes (optional)
1 cup shredded mozzarella (4 oz)
2 tablespoons grated Parmesan
Topping Ingredients
¾ cup shredded mozzarella (3 oz)
1 ½ oz pepperoni (about 20 slices)
**All seasonings are for flavor. Again, use what you like & omit whatever suits your needs.
Ingredients Notes
Chicken Breasts: Cooked, either shredded or diced. You can grill, cook them in the crockpot, bake, airfry, fry in a skillet – whatever floats your boat. You can also use rotisserie chicken & shred or pre-cooked chicken strips or diced chicken too if short on time. It’s fine to use rotisserie chicken in this recipe. Both the white meat and the dark meat will work and you can either shred or dice the meat. But do make sure to completely remove the skin. While chicken skin is delicious, its texture won’t work in a casserole.
Pepperoni: You mix into the casserole &/or also use to top the casserole. Choose turkey or regular pepperoni. Turkey will be lower fat.
Pizza sauce: I prefer a sugar-free sauce such as Prego or Prego Sensitive Recipe
Spices: Use whatever you like & works for you here! Anything goes!
Cheese: I use shredded mozzarella and grated parmesan. Some of the cheese gets mixed into the casserole & some sprinkled on top. Again, choose what you like!
Directions
Preheat the oven to 400 degrees F. Lightly grease a 2-quart casserole dish.
In a large bowl, mix together the shredded chicken, diced pepperoni, pizza sauce, spices, 1 cup mozzarella and Parmesan.
Transfer the mixture to the prepared baking dish.
Top the casserole with the remaining cheese and the pepperoni slices.
Bake until the casserole is heated through and the cheese is melted, about 15 minutes.
Allow to rest for 5 minutes before serving.
FAQ’s
Can you make a keto pizza without cauliflower or flours? Yes, absolutely! Not everyone is a fan of cauliflower, almond/ coconut flours. They can also cause digestive symptoms like bloating for those sensitive to high fodmap foods & lectins. That’s why I use chicken breast. You can also use different ground meats like beef, pork, chicken & sausages. Try a mix!
Can I freeze this casserole? Yes. They can stay in the freezer for up to 3 months.
What about variations? The best way to vary is to use different toppings &/or different base as discussed above. So use what you like! Good options include sautéed peppers, olives, mushrooms, ham, etc. You can also try different cheeses.
Can I use this base in other recipes? Of course! Use your imagination! Other options include topping zucchini for zucchini boats, use it as a dip for pork rinds or your favorite nachos, top large portabella mushrooms, or stuff peppers & bake!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
