lemon macro balls

tangy & refreshing lemon macro balls I...
Full Recipe

Instant pot green apple chicken salad

  fresh, crisp instant pot green apple...
Full Recipe

Paleo shepard’s pie

A little sweet & a little spicy paleo...
Full Recipe

Safer skincare: wrinkles

New products for my anti-aging skin care...
Learn more

Safe & clean home, skin and beauty products

Creating a healthy home with safe &...
Learn more

Meal planning 101

Meal planning 101 – how to meal prep! I...
Learn more

snickerdoodle macro balls

More macro balls! Cinnamon & sweet...
Full Recipe

Bacon brussel sprouts

Bacon brussel sprouts & preparing for the...
Full Recipe

Harvest stuffed acorn squash

  Harvest stuffed acorn squash & fall...
Full Recipe

Whats up! My name is Katie. I’m a marketer, Certified Nutritional Therapy Consultant & Personal Trainer – hoping to educate people about good nutrition & exercise! Learn more about The Well U.

 

 

Latest Recipes

lemon macro balls

tangy & refreshing lemon macro balls I didn’t know what to call these. Fat bombs? Energy balls? I figured since there’s a hefty amount of protein, carbs and fats in them that the most adequate name would be macro balls. I mean,... read more

Instant pot green apple chicken salad

  fresh, crisp instant pot green apple chicken salad recipe I love a good chicken salad. It may sound weird, but I crave cold salads in the winter. So much more than I do when the weather is warm. I think my taste-buds are even ready for some sun and warmth. This... read more

Paleo shepard’s pie

A little sweet & a little spicy paleo shepard’s pie Hey yoooou guuuys (Goonie reference, anybody?). Speaking of movies, I pulled a movie reference quote out of my pocket the other evening. I was very proud. Mark had said something sarcastic about... read more

Podcast Episodes

008: Mindfulness

Happy Monday!! Mindfulness: Episode 8 Today I’m going a little rogue and talking about my personal journey to being more mindful. It’s been a tool I’ve been using lately and has really been one of the most beneficial actions I’ve taken for... read more

007: Food & Anxiety

          Give a warm welcome to my podcast guest this week, Madeline! We’re talking gummies, coffee and how to deal with anxiety and food. This episode is full of knowledge bombs, resources and tips for you to take back your... read more

006: AIP & Gut Healing with Michelle Hoover

AIP & Gut Healing with Michelle Hoover – Unbound Wellness Guys! I had the amazing opportunity to interview Michelle Hoover, NTP from Unbound Wellness on the podcast this week.   We talked all things Auto-Immune Protocol (AIP) & gut... read more

Latest Posts

Meal planning 101

Meal planning 101 – how to meal prep! I get the question about meal planning and preparation all the time. All the time. For good reason! Preparation (in any regard), is extremely beneficial to our success. It helps us stay consistent and keeps us on a more... read more

Oats, chicken and steamed vegetables

Oats, chicken and steamed vegetables … and why I don’t eat this anymore This is what I used to eat. And by most accounts, it was healthy. Gluten-free grains, lean protein and vegetables. That’s what we’re taught, right? Eating this way will help us reach... read more

Healthy Snack and Protein Bars

Sharing my go-to healthy snack and protein bars! YO! So the next two weeks are going to be crazy. This weekend, I’m headed to Des Moines to celebrate my best friends bachelorette party and then next week I’m flying out to Austin, TX.... read more