Raw paleo pumpkin cheesecake + Simple Squares

Simple Squares Collaboration + Raw Paleo Pumpkin...
Full Recipe

Superfood Meatballs

Superfood meatballs packed with vegetables, meat...
Full Recipe

One pot spicy ground beef hash & my new skin routine

    New skin routine & one pot...
Full Recipe

Harvest stuffed acorn squash

  Harvest stuffed acorn squash & fall...
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Meal planning 101

Meal planning 101 – how to meal prep! I...
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Oats, chicken and steamed vegetables

Oats, chicken and steamed vegetables … and...
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Something’s gotta give

Success within your human capacity –...
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Personality Tests

Had some fun taking a couple personality...
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Healthy Spring Gift Guides

My Healthy Spring Gift Guides are here!  ...
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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.

 

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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

Latest Recipes

Raw paleo pumpkin cheesecake + Simple Squares

Simple Squares Collaboration + Raw Paleo Pumpkin Cheesecake Oh dear. Has it been a month already? Yikes. Well, I’m back and it’s officially fall here in the Quad Cities and I’m full-on sweater mode, the moccasin slippers are out and I just received... read more

Superfood Meatballs

Superfood meatballs packed with vegetables, meat & herbs!  Can I be honest? I kind of hate the word “superfood”. For two reasons really. First, that it promotes this idea of these super foods having “super powers” that if you just eat... read more

Latest Posts

Harvest stuffed acorn squash

  Harvest stuffed acorn squash & fall goals  I didn’t know what to call this recipe – stuffed harvest acorn squash? harvest stuffed acorn squash? harvest acorn squash stuffed? So I did what any sane person would do and I Googled it, thinking... read more

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