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!
I remember the binging days…& the more I thought & learned about it, I had bulimia.
There’s a slight difference between the two. While multiple similarities exist between the signs and symptoms of binge eating disorder & bulimia, there are distinct differences that separate the two.
People diagnosed with binge eating disorder do not typically force themselves to throw up (purge) the food they have just eaten. Alternately, people struggling with bulimia will eat & immediately throw up. Many tip toe amongst the shades of the two just like diets & different facets of life.
Scrubs: Figs. Shoes: Dansko
I remember the days I’d plan binges. The urge to eat welling up inside me. I couldn’t wait to get out of work & stuff my face. What am I gonna have? Something sweet & decadent?! Target has bags of Reeses on sale, I want cookies & brownies too! Maybe that box of gluten free chocolate cake donuts with the frosting! I’ll get one of those. Or two. I’m salivating already. 30 mins to go.
Full of shame, I’d buy everything I denied myself. They were my drugs. Sometimes I’d sit in my car & down 2 gallons of ice cream, boxes of cookies & brownies & then I’d rush home, gag myself & throw it all up. Then I’d wait for the nausea to pass & walk for hours to “burn it all off.” Anything I couldn’t throw up.
This isn’t true hunger I thought. This is something else entirely. Something darker. And it terrified me.
Everytime I’d say this was the last time.
But I’d break that promise every time the monster returned. The next day, the next week, the next month, for about 3 decades of my life.
What my f*cked up relationship to food did to me…
I lost all trust in myself. My broken promises proved that I was incapable of keeping my word, so I stopped committing to things. My response to social invitations changed from “Yes” to “Maybe” because I couldn’t predict when I’d be hit with another urge to binge.
I gave up on myself. I had tried everything to stop. I got angry, pleaded & begged. I listed the consequences on my wallet, waistline, health & social life.
I gave up on my dreams and ambitions and settled for just surviving.
I loathed myself. What kind of person goes through whole boxes of cereal in one sitting? I lived in fear. The next urge could control me at any time. I feared food.
The first step to recovery was truly admitting I had a problem. Surprisingly, it took me about 10 years to get to this stage. Then I chose to ignore it for almost 20 yrs after that but finally had enough of my bullsh*t & was saved by a book & adopted the carnivore WOE that helped me finally lose weight, stop the binging, & put my Crohn’s disease in remission.
This is something we work on together as client and coach. Often times we think the magic is found in macros or a specific diet when it is actually our relationship with our self and food that is the thing holding us back.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. 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!
After 40 years, I realized I had it all wrong for decades. In fact there are STILL a lot of humans on this Earth living for the wrong reasons like the 7 deadly sins : Lust, Gluttony, Greed, Sloth, Wrath, Envy, & Pride.
Remember the movie, Seven? How f*cked up & powerful at the same time was that?!
The secret to a happy life wasn’t looking a certain way or weighing a specific tiny number displayed on a dirty box that sat on my floor — it had more to do with purpose, fulfillment, & the energy behind decisions, habits, & behaviors.
I thought about it today, if I wanted to live my best life, I needed to address these 7 things…the C’s.
Some basic universal needs can help us live our best lives.
I don’t need to live a lavish, flashy life to live my own slice of heaven right here & now. Every day I make magic.
I listened to a podcast yesterday & it blew me away when I heard them say, “People have it all wrong when they say they die & go to heaven if they did everything “right.” You do it “right” when you make your every day reality heaven.”
When our universal needs are met, we can flourish right now. These needs go beyond the fundamental requirements and help us stay engaged & motivated in our personal & professional lives.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. 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!
Years ago I came face to face with 2 of my problems. As I sat there staring at myself in the mirror I felt weak, vulnerable & didn’t know what to say. I could see the concern in my eyes, but couldn’t find the words to explain why I was doing what I was doing. I asked myself why I drank by myself so often & I didn’t have a clear answer. On the surface, it’s because I enjoyed it. Why wouldn’t I? There’s satisfaction about taking the edge off with the luscious drop of a sweet burn. Then something happens. I feel more relaxed & I’m able to forget what’s running rambunctiously in my mind. Sometimes it was 1, 2 or even 3 drinks. Then there are the snacks & closet eating. I would buy a giant bag of Reese’s pb cups or packages of cookies & brownies & eat them all in one sitting. I’d feel sick, inflamed, & disgusted with myself for days after. Falling deeper & deeper in the binge/restrict/guilt cycle. I thought to myself, “Katie, this is f*cked up.” A drink alone is so different from a drink with friends. Eating in hiding is different than enjoying food with friends. The social aspect is key to the motivation & appeal of enjoying social spirits & food with friends. I have friends that I like to drink wine with, friends that I like to eat with. Who’s my friend when I decide to drink & binge eat alone? Coming to terms with unhealthy coping mechanisms isn’t easy by any means but absolutely necessary for growth. It’s dirty & painful & forces you to shed layers of yourself you didn’t even know existed. Now that I’ve faced those fears & learned to love myself through challenges vs numb with binging food & alcohol, I can finally say at 40 I am free & the healthiest I’ve ever been. I created my own heaven on Earth with an abundance mindset. I found the carnivore WOE, walking as my therapy, & crossfit as my sanctuary.
I go beyond barriers to possibilities.
— Louise Hay
Here are mantras I use with clients & used myself to help you shift your thoughts, calm, soothe & re-focus your brain (& LIFE) where you want it to be. Please share this post if it resonated with you & to help someone else out there that may also be struggling ❤️🩹 oxox Coach K
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. 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!
Quick Tips with Coach K! Why 80/20 higher fat carnivore may not be working for you. Highly asked question the past few weeks. Here’s input based upon my experience & people who may fit an avatar like me.
**DISCLAIMER: I want you to find an approach & WOE (way of eating) that makes YOU feel AMAZING no matter what it is. This is not to throw shade on any diet approach, simply sharing my experience & reason why it may not be working for you if you’re similar to me. Summary in a shot glass:
I personally do better on a higher, optimal protein approach. I’m an avid exerciser, athlete, do crossfit, lift weights, & live an active lifestyle. I want to build & maintain as much muscle as possible.
I have Crohn’s disease & don’t have a gallbladder, my fat threshold is lower (means I can’t eat as much fat) than someone with a gallbladder who digests & absorbs fat well. Through personal experience tracking food & experimenting for DECADES I discovered when I ate higher fat over 150g/d, my digestion was terrible, I had slow motility, became constipated, inflamed, & gained weight.
I am lactose intolerant. Dairy causes gut upset. I’m unable to add large amounts of butter & cheese to help me increase fat. I also don’t digest pork well & bacon fat in larger quantities also causes digestion & histamine issues.
I lived decades with disordered eating. I binged & purged & also had bouts of anorexia. I am a volume eater, which means I feel more satiated & “safe” on higher volume foods like meat vs low volume food like fats & oils. It is difficult for me to feel when I’m full on high fat, which leads to overeating & thus gaining weight. Self awareness is everything y’all. Thank you for allowing me to express my experiences & I hope they help you! If you need additional help, I would love to listen & assist. ⬇️Coaching FAQ’s in link in IG bio⬇️ https://lilbitoffit.com/coaching-faqs/ oxox Coach K
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. 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! Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
I experienced trauma when I was very young. It shaped my life from the moment it occurred & the effects have stayed with me ever since. I still sometimes well up when I think about it while talking with clients. The body remembers those emotions.
Tap for Podcast Episode
I say this not for sympathy, but to let other people who may have experienced something similar that they are not alone in their feelings, & that they don’t need to carry the shame that often comes with trauma.
I carried my shame, held onto it tightly for probably 3 decades of my 40 years. This shame caused me to form an identity that shaped my future & saw me struggle with Crohn’s disease, weight, anorexia, bulimia, binge eating, low self-worth, debt, poor relationships, & self-doubt.
I’ve lost 55lbs via Carnivore & CrossFit
In elementary school, a boy I liked told my friend he would never like me because I was fat. A teacher told me in middle school I was too big to be a cheerleader. Kids in high school called me poor & a chubby farmer’s daughter.
With the wisdom I have now, I understand those comments were made by people who didn’t know me nor have my best interests at heart.
But as soon as those words came out of those people’s mouths, my life changed & another wound slashed through my soul & left me bleeding.
I felt ashamed of my body & questioned its validity & my worth. I felt a burning shame about what my body looked like. I wore a t-shirt over my bathing suits & swim class was a nightmare. I felt embarrassed, & I wanted to hide. I hid my binge eating & wore anorexia as a badge.
As a young girl & young adult, I took the comments at face value, & believed them wholeheartedly.
These labels caused me to identify as someone who was fatter than she should have been, & the only way to prove my worth & beauty were to be skinny & lose weight.
Not only did I feel shame about what my body looked like, I developed shame around what it couldn’t do. I was not the fastest runner or athlete.
The kids at school laughed & teased me about how slow I was when I ran. I was always one of the last picked in gym class for teams.
The identity of being someone who needed to lose weight caused me to question my body so much I was extremely conscious of what I looked like & felt uncomfortable & disconnected in my own body.
I compared myself with other people all the time, always feeling ashamed because I believed I was ‘bigger’ than they were. So I started dieting to whittle my body into the smallest version of itself.
Obsession with weight, body shape & dieting took its hold in my early teens & 20s. I would jump from one diet to another, often ending up bingeing because I was eating so little during the day. I also used to use food to soothe my emotions.
With every failed diet, I slowly began to take on another layer to my identity. I became the girl who needs to lose weight but struggles to look the way she envied in her head.
The emotional weight I carried weighed more than my body did.
I celebrate my body every day now. I have done a lot of work in the past decade unlearning, unbecoming, & rising as a Phoenix. I write this to share with all of you to give you hope.
You see, what I have learned — & it’s been a painful learning, as I look back on how much my life has been affected by the words that I heard when I was a young girl — is that I was never a chubby girl who needed to lose weight. I never needed to go on all those diets in the first place. And, it’s only because of dieting that my weight became a problem.
My body was never the problem. My identity was.
So, I choose everyday to no longer identify as the person who is overweight, sick, broke, & can’t love herself.
I identify as the person I’ve always wanted to be.
Confident & happy in her body. Able to wear whatever clothes she likes. Strong & self-assured. Proud of what she looks like & how she serves others. Someone who celebrates & loves her body.
Someone who is proud of her struggles because they made her strong.
And hello to a sexy woman who celebrates her body in all its forms, & who will never be defined by her weight, other people’s opinions, or the need to shrink herself again.
And you can, too!
“Whether you think you can or think you can’t, you’re right.” – Henry Ford
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
You CAN make the life you want. Oftentimes this begins with hitting the reset button. What better time than NOW?!
The change you want in your life begins with you. If you can change your inside, the outside will fall into place.
Remember, your most significant obstacle to success is you. It’s not time, money, or your situation.
Life is a learning experience, and you’ll learn some essential life lessons along the way.
Some of these lessons come from your own experience, some from watching others, and some from reading books and articles like this one.
A pep talk you may need to hear!
Here are life lessons that can change your life and help you live it the way you want. These allowed me to manifest a better life!
1) Embody the person you wanna be. Be a person of VALUE! To progress & succeed, this may mean shedding the old version & reinventing you. Most don’t: sleep/eat well, don’t have a success routine, don’t have self awareness, learn new things daily, choose positive thoughts & energy. You need to: build mental fortitude, execute desires, keep commitments, realize motivation is fleeting, create a routine & + environment. If you wanna be a high value, successful, & well respected big boy/girl, f*ckin act like one.
“Try not to become a person of success, but rather try to become a person of value.” — Albert Einstein
Prove your worth every day and show your colleagues, friends, and family that you are worth the time they have invested in you. To succeed in life, you must tell stories about yourself in an authentic, humble, and business-focused way. Do more than is asked of you, be a thought leader. Under promise, over deliver 😉
2) Health is your biggest wealth. Develop good habits! Steps to a healthier, leaner, happier life:
Prioritize protein & nourishing, unprocessed food. Eat food you can digest & absorb properly with no negative physical or emotional issues
“Motivation is what gets you started. Habit is what keeps you going.” — Jim Rohn
The key to success in life is building tiny habits that can significantly impact your life. Little things, such as good habits, add up over time. Good habits can help you live a more fulfilled and happy life, while bad habits can cause you to spiral downward.
Success lies in what you do every day. Most of us are not aware of our bad and good habits because we live on autopilot
If you want to succeed in life, your good habits must outweigh your bad habits. If you think you have some toxic habits in your life, you still have time to unlearn them and change your negative tendencies.
3) Obsess over purpose/something larger than yourself. Make today count! Being interested or wishing are not enough, you need to be obsessed with becoming a better, more EXTRAordinary version of yourself. Embrace being an evolving human. Perfection is not needed. Once you make your mission & legacy your purpose for living, you will find & attract opportunities & people to help you achieve your goals. Live & vibrate intentionally, the Universe will show you the How.
“Enjoy the little things in life, for one day you may look back and realize they were the big things.” — Robert Breault
Make every moment and day count. Be mindful of where you are in the here and now, savor each moment. Life goes by faster than you think. Live each day to the fullest, happiness is a state of mind.
4) If it isn’t a hell YES, it’s a hell NO This makes decision making much simpler. It requires sacrifice & a shift in perspective. I had to shed toxic habits, addictions, friends, & old versions of myself. I had to give up excuses, playing it safe, fear of mistakes, shrinking myself, & FOMO in order to UPLEVEL body, mind, & spirit. Sacrifice is a choice & it doesn’t seem like a negative thing when you want something bad enough. Embrace JOMO: JOY of missing out.
5) Realize the power of influence. Develop meaningful, deeper relationships! What you consume, consumes you & what consumes you, controls your life. Our consumption is not only what we eat/drink but also what we watch, listen to, social media, & environment (people & places). If you want to change, become a healthier, wealthier, happier version of yourself, you have to change your behaviors & consumptions. Listen to a podcast, motivational speakers, surround yourself with successful, high value people.
Our lives are built around our relationships. Our interpersonal skills are the keys to your success. You must improve and deepen your relationships through interpersonal intelligence and your ability to understand and interact effectively with others.
When you can gracefully navigate social settings with good verbal and non-verbal communication, you build strong connections with all types of people and show them you value them.
Deep conversations with the right people are worth their weight in Gold. Katie Kelly, @lil_bit_of_fit
6) Realize the power of discipline It is what it is – you either do or you don’t. There’s nothing worse than rolling thru life in the passenger’s seat. It’s about keeping commitments to yourself. If dieting & obtaining the physique & level of health & success you desire were easy, everyone would be lean, happy & rich. Goals don’t mean anything unless you ACT. Just like knowledge isn’t power unless there’s application. We were made to be ACTIVE participants in life. The word ATTRACTION includes the word ACTION.
7) You can’t please everyone & your Character matters! “But one of the big lessons I have learned from my journey is you can’t please everyone, so don’t try.” — Chris Colfer
It’s impossible to please everyone in your life. Not everyone will agree with you or even like you. You don’t need to get the approval of others, especially if you strive for excellence over perfection.
Stay true to who you are. Find people who believe in you, and you believe in them. Find your tribe and stay loyal to those who give to you.
A person’s character is about their value systems and defines their behavior. Your behavior can be traced back to your values and beliefs. Your view of the world influences your behavior. Having good character helps you make good choices and decisions.
Good character is the foundation for good decisions
When you have a good character of honesty, loyalty, and perseverance, you’ll feel good about yourself while earning the trust and gaining the respect of others. People with solid moral character find happiness and success in their life and grow their relationships with others because of honesty, transparency, and mutual respect.
8) Be like water, flexible & adaptable. Realize good things are worth patience & sacrifice.
“A bad plan is better than no plan, and the most important quality of any plan is the flexibility to change.” — Judson L Moore
When you are flexible and adaptable, you more easily accomplish your goals. You find ways to cope and succeed when circumstances are not in your favor.
Learn to bend without breaking. Adaptability helps you handle and embrace change in order to be able to thrive in whatever situation life throws at you.
“The best things in life don’t come easy, but those things are the ones worth the sacrifice.” — Adriana Locke
A good life is up to you. The amount of effort you put in every day, the ability for you to learn from your mistakes, and how you cultivate a trustworthy network of colleagues and friends are up to you.
Your life is all about contrast. Nothing in this world is worth having if you don’t have to go through some hard times. The key is to have mental toughness, self belief, & an endurance mindset.
When you have these mindsets, you view failure as an opportunity to improve yourself, you are unafraid to take risks, and you make sure you continue to have a positive outlook on life because you know you’re worth it.
There you go, 8 life lessons that can change your life for the better!
You won’t learn these life lessons at one time. Be mindful that change takes time and allow yourself the time you need to grow. The key is to be aware of life lessons and apply them to your life. The change you want in life begins and ends with you.
“Life’s challenges are not supposed to paralyze you; they’re supposed to help you discover who you are.” — Bernice Johnson Reagon
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years. You can find her on the gram, @lil_bit_of_fit
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Up and at’em early! Success habits are everything and they make YOU!
SWIPE for my success tips that will help you become healthier, wealthier, & happier! These are solutions I teach you as a client. Coaching FAQ’s LINK HERE if you need help, too
Aristotle stated those 15 famous words. And for most of my life, I didn’t believe him.
I fought against cultivating good habits & routines because I didn’t want to feel like I had to live my life by other people’s rules. I wanted to be my own person & do my own thing. Besides, keeping a routine was hard work, right?! Know what I discovered?
Having no routine or structure is so much more draining mentally, physically, & emotionally than any routine could ever be!
By not doing the things I knew would make me better — habits like exercising, positive mindset, personal development, quality sleep, surrounding myself with high value people/uplifting environment, creating gratitude lists — I deprived my body & mind of the energy that these types of positive activities create.
I felt tired…inside & out. To make matters worse, my dreams & goals were slipping away.
A few years ago I decided to take a different path…to listen to Aristotle & WORK on creating excellence in my life by establishing a positive daily routine & intention setting ritual.
LIFE TRUTHS 1.) You will never become the person you want to be if you don’t take care of your body. 2.) You are the sum of your surroundings. 3.) A wish is not a goal. EXECUTE. 4.) The most important relationship you have is with yourself. The beauty is in the mess. EMBRACE it. 5.) Rich is in the eye of the beholder. 6.) The most important food in the world is soul food. Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil.
Tips on how I optimize a more peaceful, successful, & abundant af life!
Work smarter not harder.
@instacart & @amazon prime same day delivery. Saves time, money, stress, & energy. Allows you to get other sh*t done during your day without having to run errands.
Workout 1st thing in the morning. Get up early. Have a success routine nailed down. No excuses. Walk after meals, set an alarm every 20-30 minutes to get up & walk around, take the stairs, & park further back in parking lots.
Get easy tasks & must do‘s done 1st. Work 1st, play later.
Use clear storage bins & containers to help organize closets, shelves, cabinets, pantry’s & drawers. Purge every week unnecessary items & any items attached to old energy no longer serving you.
Organize shelves, cabinets, drawers, pantry’s, & closets by color. It creates a beautiful aesthetic look & you know exactly where to find things.
Clean 1 area of your home every day. No dirty dishes in the sink. Make your bed. Declutter. Simplicity is bliss.
Get movement & steps in while your food cooks. Sometimes I do a mini workout with bodyweight or dumbbells while my meat Airfrys
If you travel often, have pre-packed bags with essentials ready to grab & go. I have an overnight bag with me at all times, kept in my car & closet.
I lay clothes out for the next day, brush my teeth in the shower, set my coffee on auto brew. It speeds up the process.
I delegate things I don’t like to do or hire it done.
Have ready to go meals or snacks. I keep a freezer full of meat & packets of tuna just in case I don’t have time to go to the store. My go to‘s traveling are stopping to grab a rotisserie chicken or plain burger patties or chicken breasts at a fast food restaurant if I have to.
Outer order, inner calm. An organized clean environment welcomes & attracts more abundance.
The most successful people are organized, honest, service driven, prioritize their health & education, & communicate effectively.
I spend my time working on improving my health, environment, attracting wealth, educating myself & others, & embracing different ways to utilize my gifts to better other peoples lives.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
You can catch her on the daily via Instagram @lil_bit_of_fit
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
This delicious low carb Chicken, Cheese & Bacon Casserole is loaded with cheesy goodness. It’s perfect for breakfast, lunch or dinner and easy on the budget!
Store leftovers in the fridge for up to 3 days or freeze for up to 3 months. This recipe makes about 6 servings. You can plug this recipe in your tracking app with the ingredients you choose for more accurate macros. I use MyFitnessPal & simply create a recipe.
INGREDIENTS
1 tablespoon of Olive Oil (you can use butter, beef tallow or bacon fat too)
2 cloves of Garlic, crushed (optional)
1 small Onion, diced (optional)
1 teaspoon of Salt
1 pound of Ground Chicken (I prefer Perdue ground chicken)
8 ounces of Bacon, cooked & chopped
Dash of Oregano (optional, season to taste)
1 cup of Cheddar Cheese, shredded (Use whatever cheese you want)
2 large Eggs
½ cup of Sour Cream (optional)
¼ cup of Heavy Cream (optional)
½ teaspoon of Pepper, ground (optional, season to taste)
DIRECTIONS
Preheat the oven to 355F.
Place a large nonstick frying pan over high heat and add the oil, garlic, onion, and half the salt. Sauté until translucent.
Add the ground chicken and brown. Remove from the heat and stir through the bacon and oregano.
Pour the mixture into a casserole dish and sprinkle over the cheddar cheese.
In a bowl, add the eggs, sour cream, cream, remaining salt, and pepper, whisk together. Pour over the chicken mixture.
@lil_bit_of_fit ‘s Live Your Best Life List If you’re ready to begin again, start here!
Sharing my list!
GRATITUDE & MINDSET: Name off at least 3 things you’re grateful & do at least one thing that brings you joy. Smile more. Compliment more. Do at least one nice thing for someone every day. Make a vision board or list on Pinterest & fill it with visions, quotes, pictures, & expanders of the life, love, body, & person you desire to embody. Believe you are worthy & deserving. Listen to positive podcasts, read books, surround yourself with extraordinary people & nurturing environment.
HEALTH: Get a walk or some kind of movement done 1st thing in the morning. Be intentional about getting 10K steps/d. Choose nourishing food that does not cause any negative physical or mental triggers. Eat slow & mindfully. Hit your protein grams/d. At least 30-50g/meal. Average 2-3 meals/d, no snacking. Let your carbs & fat grams fall where they will. Eat at your maintenance calories the majority of the year. Hydrate. Walk after meals, even 10 minutes. Eat your largest meal & carbs (if you eat them) after your workout & taper meal sizes off later in the day. Moderate caffeine & alcohol. Strength train 3-4 x/week. Use HIIT cardio wisely.
SELF: Do sh*t you love everyday, fill your cup. Sleep 7-8 hrs/night. Take rest days. Sweat, get sunshine & nature as much as you can. Live by the 4 agreements: Be Impeccable With Your Word, Don’t Take Anything Personally, Don’t Make Assumptions, Always Do Your Best.
WEALTH: LOVE what you do. Spend & invest wisely. Find out what you love to do & get paid well for it. Realize you work to live not live to work. Money is good, it’s energy & freedom. Give back. Wealth means more than just money in the bank. Make decisions from a source of love not greed or loathing. You deserve a life of abundance!
RELATIONSHIPS: Connect with your people. Make memories! Tell people you love them. Communicate efficiently & often. Seek first to understand before judging. Your network is your net worth. Every opportunity is a networking opportunity, carpe diem, savor the present.
That’s it. There’s mine. Make your own! Remember motivation is fleeting, but you have the choice to be a person who keeps commitments to themselves!
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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
